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Hosted on Acast. See acast.com/privacy for more information.
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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That sluggish, heavy-legged feeling on your run might not be from your training—it could be from the very water bottle you’re drinking from.
Every run feels a little harder when your body is fighting invisible stressors you didn’t even know were there. In this episode, I dig into the hidden world of microplastics—what they are, where they show up in your daily life, and why they matter for your health and performance. You’ll learn how these tiny particles might be holding back your recovery, the real science behind the risks, and practical ways to reduce your exposure without turning your life upside down.
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What if your relentless focus on hitting 180 steps per minute is actually making you a slower, less efficient runner?
Many runners, myself included, have fallen into the trap of chasing a perfect cadence number, thinking it's the key to running faster. But what if I told you that focusing on that number is actually holding you back and that true efficiency comes from rhythm and feel, not just counting steps? In this episode, I break down why cadence is a byproduct, not a goal, and reveal three simple, science-backed drills you can use to train your body's natural rhythm, reduce injury-causing impact, and become a smoother runner—all without obsessively looking at your watch.
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The most accurate way to find your lactate threshold costs $250 in a lab, but the second-best method is completely free and you can do it this afternoon!
Finding your true threshold can feel like a mystery, but it’s one of the most important numbers in running. In this episode, I break down the most common ways to test it, from simple guesses to high-tech lab data, and uncover which methods actually help you run faster. You’ll learn why threshold matters so much, how it affects your training and racing, and what practical steps you can take to lock in your pace without wasting time or money.
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That nagging pain on the outside of your knee isn't a sign to foam roll harder—it's a signal you're targeting the wrong muscle entirely.
IT band pain can sneak up on any runner, turning a solid training cycle into weeks of frustration. This episode breaks down what’s really causing that sharp ache on the outside of your knee and why common fixes often fail. You’ll learn how to address the real source of the problem, rebuild your strength where it matters most, and make smart adjustments that keep you running pain-free. Whether you’re chasing a marathon PR or just want to enjoy your daily runs without worry, these strategies will help you recover, protect your knees, and run stronger than before.
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Your fancy running watch is feeding you incomplete data about your fitness, and obsessing over VO2 max might be holding you back from real speed gains.
Runners obsess over VO₂ max scores, but that number doesn’t tell the whole story. In this episode, I break down the real drivers of speed and endurance, explain why a dip in VO₂ max isn’t a disaster, and share training shifts that make you faster without burning out. You’ll learn which metrics actually matter for different race distances and discover practical ways to build a stronger, more efficient engine. If you’ve ever felt frustrated by a watch reading or lab test, this will show you how to train smarter and run with more confidence.
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Strides might be the most powerful running tool you’re not using—and they only take 10 minutes.
Running faster doesn’t have to mean endless mileage or exhausting workouts. In this episode, I break down the simple but powerful training tool of strides—what they are, why most runners get them wrong, and how using them the right way can unlock free speed. You’ll learn when to add them, how to build them up over time, and the science-backed benefits they bring to your form, efficiency, and confidence. If you’ve ever wanted running to feel smoother, lighter, and more fun, this is where to start.
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Every runner thinks they understand tempo runs, but 90% are doing them completely wrong and sabotaging their race goals.
Everyone talks about tempo runs, but no one can agree on what they actually are. This episode ends the confusion for good by breaking down the real-world definition and purpose of this crucial workout. You’ll learn exactly how to find your personal tempo pace, why it’s the secret weapon for marathon success, and how to program it into your training without hitting a wall. Finally understand how to train smarter, recover better, and build the durable speed that leads to a massive new personal best.
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What if the secret to running faster isn't pushing harder but actually slowing down for 80% of your training?
If you've been grinding through workouts and not seeing the speed gains you want, this episode reveals the counterintuitive training approach that actually works. You will learn why slowing down for months at a time is the secret to getting genuinely fast, how to structure your training to build an unstoppable aerobic engine, and the exact timeline and methods that transformed my running from years of frustration to breakthrough performances. You'll discover the simple breathing test that tells you if you're training in the right zone, why most runners skip the one phase that creates real speed, and how to implement a systematic approach that makes every future workout more effective.
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What if everything you’ve heard about zone two training is only half the story—and maybe not even the important half?
Most of us have been told that endless easy miles are the key to better running, but what if that’s only part of the picture? In this episode, I dig into the science and real-world experience behind zone two training to show where it helps, where it doesn’t, and how to build a smarter plan that fits a busy life. You’ll learn how to avoid common mistakes, use the right mix of efforts, and keep your body healthy while still getting faster. Whether you’re chasing a personal best or just want running to feel better, this breakdown will help you train with more purpose and less guesswork.
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What if the reason your Achilles pain keeps coming back isn't because you're not resting enough, but because you're doing the wrong type of recovery exercises entirely?
Achilles pain can sneak up on any runner, turning easy miles into a constant battle. This episode breaks down exactly why it happens and gives you the clear, professional-grade protocol to finally fix it. You'll learn the crucial difference between two types of Achilles injuries, which exercises heal them (and which make them worse), and how to implement strength training and smart shoe choices to stay running pain-free for good.
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What if the reason you're struggling through runs isn't because your legs are weak, but because you're literally using the wrong breathing technique that's sabotaging every step?
Running isn’t just about strong legs or logging more miles—your lungs hold the secret to smoother, faster, and more enjoyable runs. In this episode, I break down simple but powerful breathing changes that can transform how you feel on every run. You’ll discover why your current habits might be holding you back, how small adjustments can unlock endurance you didn’t know you had, and ways to recover faster so you can train more often. If you’ve ever felt like your fitness wasn’t matching your effort, these breathing strategies will show you a smarter way to run without pushing harder.
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