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What does it really take to peak, push through plateaus, and build a championship culture?

Alex Ostberg returns to unpack the latest four installments of The Run Down, beginning with “The Science of a Taper,” where the guys explore how dialing back training at just the right moment allows fatigue to fade while fitness shines through, unlocking peak performance when it matters most.

From there, they dive into “When the Magic Fades,” a candid look at the moment every athlete experiences when the spark of progress dims. Alex examines why this happens, what it reveals about adaptation, and how runners can stay grounded through the inevitable plateaus.

The discussion then turns to “The Hierarchy of Endurance Needs.” Like a pyramid, Alex outlines how consistency and aerobic development form the base, while intensity, specificity, and tapering build upward—offering athletes a clear framework for long-term success.

Finally, they tackle “The Hidden Behaviors Behind Championship Teams,” highlighting the unseen habits—accountability, unselfishness, and shared standards—that turn groups of athletes into cultures of excellence.

Alex continues to blend science, mindset, structure, and team dynamics in a succinct way, giving readers a rich look at the forces that shape endurance performance.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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Maggi Congdon is blowing past expectations and Olympic medalists on her way to the world stage.

In June, she grabbed NCAA bronze in 4:09.31. Just weeks later, she was dropping under two minutes in the 800, running 1:59.39 to earn silver at the USATF Outdoor Championships in Eugene.

Her run through the rounds in Eugene was just as electric. In the semifinals, Congdon clocked a lifetime best of 1:58.42, finishing ahead of Olympic medalist Raevyn Rogers and punching her ticket to the World Athletics Championships in Tokyo this September.

This trajectory checks out when you trace it back a bit: Growing up in Steamboat Springs, Colorado, Congdon was a multi-time state champion in the 800 and 1600.

At Northern Arizona University, she found a program built for producing champions—and 2025 has become the year she’s turned potential into proof. In February, she stormed to a Husky Classic mile win in 4:27.77, rewriting the meet, school, and Big Sky record books. 

Months later, she stood on the NCAA podium in the 1500.

With Tokyo on the horizon, Maggi isn’t just another name on the start list—she’s a serious medal contender with momentum that feels unstoppable.

In today's conversation, Maggi walks me through this breakthrough at USAs, the blueprint that got her here, her relationship with Coach Mike Smith, going Pro with NIKE, and a glimpse into her future, her ambitions for Tokyo, and so much more. 

Tap into the Maggi Congdon Special.

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From Division III runner to one of the most respected coaches in the NCAA, Sean Carlson has never stopped leveling up.

Heading into his second season as Director of Cross Country & Track and Field at the University of Colorado, his journey is a story of persistence, vision, and transformation. 

From his days as a Division III All-American at North Central College, he climbed the coaching ladder at Notre Dame, where he built a powerhouse: guiding Yared Nuguse to an NCAA title and record, leading a men’s team to a runner-up finish at the NCAA Cross Country Championships, and capturing a DMR national championship (2019 indoor) along the way.

In 2022, Sean brought that same energy to Tennessee, where he led Dylan Jacobs to an NCAA 5,000m title and took the women’s team back to the NCAA Championships for the first time since 2006 — finishing an incredible sixth place in the nation.

And now, as of 2024, he’s at the helm of one of the sport’s most storied programs in Boulder. In just his first year, he’salready making an impact–with Colorado athletes setting school records, earning All-American honors, and bringing fresh momentum to a program with legendary tradition.

We’re looking into Sean’s philosophy of athlete empowerment and culture-building, the challenges of navigating today’sNCAA landscape, and what excites him most as Colorado heads into his second cross-country season under his leadership. 

In today's conversation, Coach Sean Carlson takes me through his principles of success and winning, rebuilding programs, how to coach champions, his thoughts on the new NCAA, and how all of the recent changes will affect the sport, and so much more. 

This one is PACKED with value. Don't miss it. 

Tap into the Coach Sean Carlson Special.

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Undertrain now, dominate later. 

That philosophy–his dad’s choice to undertrain him in high school–turned a patient Wisconsin high schooler named Drew Bosley into one of the NCAA’s fiercest finishers.

At Northern Arizona University, Bosley became an NCAA cross country podium finisher, broke the collegiate indoor 3000m record in 7:36.42 (which has since been broken), and stacked All-American honors across multiple distances. 

Along the way, he clocked personal bests of 3:39.32 in the 1500m, 3:59.34 in the mile, 13:13.26 indoors and 13:17.06 outdoors for 5000m, and a blazing 27:53.48 for 10,000m–times that placed him among the nation’s elite.

His journey hasn’t been without turbulence. 

A quiet 2024 season tested his patience and resolve, but the comeback was worth the wait. Bosley stormed back in April 2025 with a 27:53.48 personal best at the Stanford Invitational and later placed 20th in the 10,000m at the NCAA Outdoor Championships.

Then he held his own against America’s best, placing seventh in the 10,000m at the USATF Outdoor Championship in Eugene.

Now, Bosley is stepping onto the professional stage, signing with Nike’s Swoosh Track Club in Flagstaff under coach Mike Smith. 

Patience is a strange weapon in distance running. Drew Bosley turned it into a superpower.

In today's conversation, Drew takes me through his adversity over the past few years, how he overcame it, the dream of signing with NIKE, his plans for his pro-career, lessons from being a part of NAU's domination, learning Bob Dylan on the guitar, and so much more. 

Tap into the Drew Bosley Special.

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He made history in college. Now he’s rewriting it on the world stage.

From Ivy League dominance at Harvard to lighting up the Diamond League, Graham Blanks is one of America’sbrightest young stars in distance running.

He was the first Ivy League male to ever win the NCAA Cross Country title — not once, but twice. In college, he set a then-NCAA indoor 5000m record of 13:03.78, ran 3:56.63 for the mile, and earned multiple All-American honors on the track and grass.

Since turning professional with New Balance, his trajectory has only accelerated. In just the past six months alone, he’sclocked 7:29.72 for 3,000m, 26:57.30 for 10,000m, and 12:48.20 for 5,000m, cementing himself among the fastest Americans in history. 

Recently, he qualified for Team USA in the 10,000 meters for the 2025 World Championships in Tokyo by placing 3rd at the USATF Outdoor Championships in Eugene.

Graham has impressed with his seamless shift from NCAA champion to world-class professional racer, inspiring runners everywhere to think bigger, train smarter, and run with purpose.

In today's conversation, Graham takes me into his plans for Tokyo, qualifying for his first World Championship team, learning to give himself grace, preparing for World XC Championships in the US next year, inside training in Georgia, upcoming races, training insights, and more. 

Tap into the Graham Blanks Special.

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Coach Chris Miltenberg has built champions, broken records, and rebuilt entire programs. But his real gift? Preparing athletes for what comes next.

Coach Milt returns to the show with a behind-the-scenes look at one of the most pivotal phases in any runner’s career: the leap from college to pro.

As the architect of UNC’s rise, he’s been there every step of the way for Ethan Strand and Parker Wolfe, two of the brightest stars in American distance running. From NCAA titles to 3:48 miles to World Championship ambitions, their résumés speak for themselves. 

Most recently, Ethan lined up as a professional at Hayward Field for the U.S. Championships—clocking a 3:30.25 in the 1500 meters, securing second place and a spot on the U.S. team. 

Before UNC, Coach Milt built powerhouses at Georgetown (2011 NCAA XC champs, National Coach of the Year) and Stanford (NCAA podiums, Pac-12 titles, countless All-Americans). At UNC, he sparked a resurgence. He’s accrued ACC titles, NCAA top-5s…and in 2024, the school’s first men’s 5,000m national champion.

Now, he’s doing what great coaches do best: helping his athletes level up, without losing who they are.

It’s about more than running fast. It’s about stepping into the moment, and staying there.

In today's conversation, Coach Milt tackles philosophical conversations around training, mindsight, building culture, dangers to the modern day runner like social-media, prioritizing fatherhood over certain opportunities and a large deep dive into the progressions of Ethan Strand and Parker Wolfe.

Tap into the Coach Chris Miltenberg Special.

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What if the way you breathe is holding you back?

In this episode, we chat with Adam Ludwin, founder and CEO of FivePointFive, a science-backed breathwork app built for athletes and everyday high performers. 

Before launching FivePointFive, Adam scaled his first company, Captify Technologies, to 300 employees across 13 countries and led it to a 9-figure exit. But after facing personal burnout, he shifted focus: from chasing growth to rebuilding health. 

That turning point led him to the world of breathwork, where he trained under global expert Patrick McKeown and set out to build a tool that makes high-performance breathing accessible, measurable, and actually enjoyable.

Adam breaks down why most people are breathing wrong without knowing it, how elite athletes train their breath like a muscle, and how 90 seconds of targeted breathing can shift your nervous system, boost sleep quality, and sharpen mental focus. 

He shares the vision behind FivePointFive: combining rhythm, music, visuals, and wearable tech data to personalize every breath. They also explore why breath is the next performance frontier—and how integrating it into sports, schools, and everyday life could change the way we train, recover, and live.

Whether you're a runner, a coach, or just tired of waking up exhausted, this conversation will make you rethink something you do 20,000 times a day without noticing.

In today's conversation, we dive deep into breathing, its effect on sleep, workout / race performance, his company FivePointFive, tips and tricks you can implement TODAY. 

This one is powerful. It's one of those podcasts where you listen and you make immediate changes in your life. 

Tap into the Adam Ludwin Special.

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Jack Fleming is more than just a figure in running history. He’s shaping its future. 

As President and CEO of the Boston Athletic Association (B.A.A.), Jack leads with a mission: make running accessible to everyone, all year round.

After joining the B.A.A. in 1992, he’s worked nearly every role and now sets the course for a more inclusive, community-focused organization.

That vision was clear at the recent Shoreline 5K at Carson Beach, a new, entirely B.A.A.-run event. Planned, managed, and executed solely by B.A.A. staff, this Thursday night race was designed with the community in mind. 

The event was all about participation. No cash prizes or age-group awards. Every finisher got a custom B.A.A.-adidas cap, a new kind of giveaway. This speaks to Jack’s leadership, that goes far beyond this one race. Under his watch, the 2024 Boston Marathon charity program raised a record $45.7 million, with a total philanthropic impact of $71.9 million. 

He was recently inducted into the Road Runners Club of America Hall of Fame, cementing his status as a sport leader.

But Jack isn’t slowing down. He’s out running local races every week, focused on growing the sport, connecting with new runners, and making all B.A.A. events matter—on and off the course.

In today's conversation, 

Tap into the Jack Fleming Special.

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Cooper Lutkenhaus isn't just the greatest high school athlete alive. He might be the greatest high school athlete ever.

Most 16-year-old track stars are making noise at their state meet. Cooper Lutkenhaus is making history on the national stage—running 1:42 against the pros and smashing records. This comes after a 1:46.86 high school indoor 800m record at Millrose in addition to a 1:45.45 outdoor record at Nike Outdoor Nationals.

In Eugene, at the USATF Championships, he didn't just survive the pressure of racing America's best. He crushed expectations, broke the World U18 record, and became the fourth-fastest American in history. That's not "promising." That's historic. And it puts Cooper in the conversation as the greatest high school athlete ever.

We're looking to dig deep into how he found another gear in the final 120 meters, how he managed the demands of three rounds in two days, and what comes next as he prepares to represent Team USA at the World Championships in Tokyo.

This isn't just a story about a teenager running fast—it's about a fearless performance on one of track & field's biggest stages, and a moment that redefines what's possible.

Cooper Lutkenhaus didn't just run a race in Eugene. He announced himself to the world.

Tap into the Cooper Lutkenhaus Special.

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What do you do after running 2:05 at the Boston Marathon? If you’re Conner Mantz, you get back to work.

The American half-marathon record holder (59:17 in Houston) and the fastest American ever on Boston’s storied marathon course (2:05:08) is locked in on Chicago this fall.

Earlier in 2024, Conner made his Olympic debut in Paris, where he delivered a gutsy, top-10 finish in brutal conditions—proving he belongs on the biggest stage in the sport. 

Coached by Ed Eyestone and training at altitude in Provo, Utah, Conner is building toward another breakthrough. His summer block has been quietly brutal: long progressive runs that close near race pace, back-to-back workouts with tight recovery windows, and high-volume consistency that only a few can handle.

Before turning pro in late 2021, Conner was one of the most dominant collegiate runners of his generation. At BYU, he won back-to-back NCAA cross country individual titles and helped lead the Cougars to national team glory in 2019. That grit, that consistency, and that team-first mindset still drive him today.

His resume speaks for itself: he’s run 59:17 in the half marathon, 2:05:08 in the marathon (Boston 2025), 27:26 in the 10,000m on the road (Beach to Beacon 2025; Course Record), 13:11.48 in the 5,000m on the track, and 3:37.96 in the 1,500m on the track.

This isn’t just about chasing the edge of human performance. It’s about building a career—not just off talent—but off intention, consistency, and belief.

In today's conversation, Conner dives deep into his training and preparation for his American Record attempt at the Chicago Marathon on October 12th, 2025. 

Tap into the Conner Mantz Special.

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Angelina Napoleon is 20, but she’s already shaking up the NCAA and U.S. elite running scene like a veteran.

She is a World U20 medalist, NCAA runner-up, Olympic Trials finalist, and the owner of more national records than most people rack up in a lifetime.

Let’s talk numbers: She ran 9:32 for the 3000m steeplechase this summer, a personal best that put her within a heartbeat of the Paris Olympic team. She still owns the U.S. high school record in the 2000m steeple, clocking 6:18 back in 2022. In the 1500? 4:10. The mile? 4:33. She’s got insane talent.

But stats only scratch the surface. Angelina’s story is about way more than medals. Born and raised in Allegany, New York (and now training at NC State), she’s gone from self-taught hurdler to NCAA All-American and team leader. 

She’s fiercely honest about mental health, fueling struggles, and coming back from setbacks—using her platform to speak out for equity, mentorship, and real talk in women’s sports.

From hosting “Mindful Miles” on Instagram to launching a nutrition series with her new NIL deal, Angelina is showing athletes that you can be both vulnerable and unstoppable. 

In today's conversation, Angelina walks me through this massive breakthrough performance, what goes into a breakthrough, the blueprint for her breakthrough, what it means to make a world championship team, why having a bleieving coach is so crucial, using missing the trials last year as motivation, and her dreams to break 9:00 in the steeple and be the face of the US in this event for the decade to come. 

Tap into the Angelina Napoleon Special.

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Shelby Houlihan isn’t running from her past. She’s running straight into whatever comes next.With a late-race surge and her trademark finishing kick, Shelby captured the 5,000m U.S. title at Hayward Field. She proved it: she’s not done. Not even close.Just a few years ago, her career looked over. For an athlete at the height of her prime, it was a devastating blow. Before that, Houlihan had been the face of U.S. middle-distance running. She shattered American records in the 1500 meters (3:54.99) and 5000 meters (14:23.92), won 12 national titles, and finished just off the podium at the 2019 World Championships.Her rise had seemed unstoppable. Until it wasn’t.But Houlihan didn’t disappear. She trained in the shadows. And when the ban was lifted in January 2025, she wasted no time. First came a win in the 3000m at the Razorback Invitational. Then a silver medal at the World Indoor Championships in Nanjing. Now, a stunning U.S. 5000m title in Eugene–her 13th national crown and her first major outdoor championship since her return.The race itself was tactical and tense. The early pace was slow, the field bunched. But with one lap to go, Houlihan made her move. Elise Cranny and Josette Andrews went with her, but it was Shelby who had the final gear. She closed her last 200 meters in 30.56 seconds and crossed the line in 15:13.61, a full step ahead of the competition.This was a statement. Proof that the years in exile haven't dulled her edge. That the fire hadn’t gone out.She’s still unsponsored, still training alone in Flagstaff, Arizona. But she’s qualified for the 2025 World Championships in Tokyo, where she plans to race the 5000m. And she’s doing it on her own terms — no excuses, no apologies.For Shelby Houlihan, this isn’t just a comeback, it’s a redemption story written on the track.In today's conversation, Shelby walks me through this remarkable performance, what silencing the naysayers means, why this US title means so much, inside the nerves, emotions, belief, and experiences of this race; her goals for Tokyo, and how much longer she plans on running for. This conversation is raw, honest, and an inside look at the peak of one of the greatest stories track and field has ever seen.Tap into the Shelby Houlihan Special.  If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. Comment the word “PODCAST” below and I’ll DM you a link to listen. If this episode blesses you, please share it with a friend!S H O W  N O T E S-The Run Down By The Running Effect (our new newsletter!): ⁠https://tinyurl.com/mr36s9rs⁠-BUY MERCH BEFORE IT’S GONE: ⁠https://shop.therunningeffect.run⁠-Our Website: https://therunningeffect.run -THE PODCAST ON YOUTUBE: ⁠https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ⁠-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠⁠-Take our podcast survey: ⁠https://tinyurl.com/3ua62ffz

Ethan Strand isn’t a prospect anymore: he’s the problem everyone else is trying to solve. 

Just months after rewriting the NCAA record books with blistering indoor times in the mile (3:48.32) and 3,000m (7:30.15), Ethan took another quantum leap—this time on the pro stage.

In only his second race as a professional, he lined up at Hayward Field for the U.S. Championships and ran 3:30.25 in the 1500 meters, finishing second in a stacked field and earning his first senior Team USA berth for the World Championships in Tokyo.

He’s back on the show with The Tokyo World Championships right around the corner. 

What makes this moment even more remarkable is the velocity of his ascent. From his days as a state-record holder at Vestavia Hills High School to his reign at UNC (where he became the first collegiate athlete ever to break both the indoor mile and 3,000m records in the same season), Ethan’s trajectory has been jaw-dropping.

In Eugene, he didn’t just hang with the nation's best. He outkicked nearly all of them, including Olympic and World Championship finalists. 

His 3:30.25 ranks as the second-fastest in NCAA history and confirmed what close followers of the sport have sensed for a while: Ethan Strand is trying to become one of the best to ever do it.

In today's conversation, Ethan walks me through this remarkable, career-defining result, as well as his newfound ambition as a pro. Why he thinks he can compete with anyone in the world and what it's going to take to get to the top. 

We dive deep into his recent races and future beliefs. 

Don't miss this one. 

Tap into the Ethan Strand Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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Straight out of Melbourne, Adam Spencer is bringing a new level of hunger and hustle to global middle-distance running.

Adam is one of the brightest new stars in global middle-distance running. Raised in Melbourne, Australia, he started outas a promising soccer player before discovering his natural talent on the track as a teenager. Since then, Adam’s rise has been nothing short of meteoric.

At just 23 years old, Adam holds personal bests of 3:31.81 for 1500 meters, 1:46.84 for 800 meters, a blistering 3:52.70 in the indoor mile, and 7:40.38 for 3000 meters indoors.

He’s an NCAA All-American, Australian 1500m champion, and made global headlines in the 1500 meters at the Paris 2024 Olympics by making it to the repechage round.

Beyond the records and medals lies a story of resilience, reinvention, and relentless curiosity. Adam has gone from overcoming injuries and setbacks as a junior to standing on the world’s biggest stages, all while following a unique and thoughtful training philosophy that’s fueled his breakthrough.

Today, Adam is based between Melbourne and international training camps, with his sights set on the World Championships and the LA 2028 Olympics. He’s also inspiring the next generation of runners as a mentor and advocate for mental health.

If you don’t already know him, here is the Melbourne Miler himself, Adam Spencer.

In today's conversation, Adam takes me through his successful years in the NCAA, his goals and ambitions for the future, coming from another country into the NCAA system, his goals for Tokyo if he qualifies, and much more. 

Tap into the Coach Adam Spencer Special.

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S H O W  N O T E S

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What happens when you blend world-class wisdom with small-town humility?

When a coach chooses joy over burnout, purpose over pressure, yet still builds champions from high school tracks to the Olympic stage?

You get Coach Mike Scannell.

Yes, he’s the architect behind Grant Fisher’s rise: from Arizona high school prodigy to Olympic double bronze medalist and six-time American record holder. But Scannell’s impact goes far beyond one legendary partnership.

Before coaching, he was THE athlete. A 2:16 marathoner. A 29:02 10K guy. A two-time Olympic Trials qualifier who raced alongside some of the best of his era. He won the inaugural Phoenix City Marathon in 1987 and helped the U.S. win the 10K team title in 1988. Even into his 40s, he was still on the podium at the USATF Cross Country Championships. 

What makes Scannell different isn’t just his resume, it’s his philosophy: trust over control, long-term growth over short-term gains. Whether it’s building state championship programs at Powers, Brophy Prep, or Hamilton High School, or developing over 38 individual state champions, he leads with a mindset that centers athlete happiness, not just performance.

His coaching record speaks for itself: Footlocker and Dream Mile national titles, multiple state records in the 1600, Olympic Trials qualifiers, and Olympians. 

Mike Scannell is more than a coach. 

He’s a builder of people, a strategist with soul, and a living masterclass in what it means to chase the long game.

In today's conversation, we dive deep into the journey, philosophy, and mindsets of Coach Scannell. We his athletes, his training, his ideas, and so much more. 

This one was a treat. Don't miss the free wisdom handed out. 

Tap into the Coach Mike Scannell Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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There are legends in running, and then there are people who make legends possible.

Returning to the show is Deena Kastor: Olympic medalist, former American record-holder in the marathon, and one of the most decorated distance runners in U.S. history.

But beyond the stats and finish lines, Deena’s journey has always been rooted in resilience, reinvention, and deep mentorship.

Today, she’s here to reflect on the recent passing of her coach and lifelong mentor, Dr. Joe Vigil—a towering figure in American distance running who helped shape not just her stride, but her spirit. 

Deena has already shared powerful words about that emotional goodbye, the lessons he passed on, and how his voice still echoes through every run she takes. Now, we get to go even deeper into that story: one built on trust, transformation, and legacy.

We’ll also celebrate the iconic moments that defined her career: from that unforgettable bronze medal in Athens, to her blazing 2:19:36 American marathon record, and countless victories across the track, roads, and cross-country course.

This conversation is a tribute to greatness: in performance, in mentorship, and in what it means to carry someone’s legacy forward.

In today's conversation, Deena pays tribute to her coach in his passing, the lessons she's learned from him, untold stories from Coach Vigil's life, the legecy he left, and so much more. 

This one was touching and inspiring all at once. Be blessed by hearing about the life of a man whose life transformed the sport you love so dearly. 

Tap into the Deena Kastor Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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While other pros are napping in NormaTecs, Matthew Marquardt is doing rounds in med school while still torching Ironman courses. 

Matthew is a two-time Ironman champion who just shattered the Lake Placid course record with a blistering 7:50:08. A month earlier, he dominated Ironman Cairns, closing the marathon with a fearless 2:39:47.

And here’s the kicker, he’s also a full-time medical student at Ohio State.

That’s right, while most pros are recovering with fancy gadgets, Matthew least Marquardt is on hospital rotations. He’s up at 4 a.m., trains between cases, and still finds a way to run down world-class fields.

What makes his story even more compelling? He comes from an elite swimming background. Think state records and Ivy League titles at Princeton. and has made one of the most seamless transitions into professional triathlon we’ve seen. 

He races with initials of loved ones impacted by cancer etched on his bike. And he’s deeply committed to using sport not just as performance, but as a platform for purpose.

From cancer advocacy to med-school resilience, Matthew’s story is one of purpose-driven performance.

In today's conversation, Matthew takes me through his meteoric rise in traitholin, training 25-30 hours a week while being a full-time med student, his ambitions for the future, his desire to get into cancer research, and wisdom for the next generation.

Tap into the Matthew Marquardt Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

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-Our Website: https://therunningeffect.run 

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-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

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Alex Ostberg is back again, ready to unpack the powerful, and often overlooked, mental side of training. 

In this July roundup, Alex breaks down the four most impactful lessons from his newsletter The Rundown: covering everything from tapering tweaks to placebo power.

If you’ve ever second-guessed your workouts, tried to copy what the pros are doing, or sabotaged yourself before race day—this  episode is your antidote. 

First up, Alex covers why copying elite runners can backfire, and how to train for yourself, not someone else’s blueprint. Next, he discusses the placebo effect redefined, how it’s not a trick, but a training tool rooted in belief and biology. Then it’s onto the taper trap: how overthinking and last-minute adjustments ruin weeks of hard work (and how to stop). Lastly, he examines the hidden role of mindset across every training phase, and how to build routines that boost performance from the inside out. 

Alex is ready to show how success isn’t about replication, it’s about personalization; that belief isn’t fake; it’s a real driver of results; and how trusting the plan matters just as much as writing a good one.

Alex is a former D1 All-American, coach, and creator of The Rundown, one of the most practical and honest newsletters in running. His approach blends elite-level insight with grounded, actionable strategies every runner can use.

Tap into the Alex Ostberg Rundown Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-The Science of a Taper

-How To Stop Sabotaging Your Taper

-The Placebo Effect Isn’t A Trick – It’s A Tool

-Don’t Copy The Winner

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run 

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-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

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If you follow high school distance running, you already know the buzz is real.

Caden Leonard has emerged as one of the most dominant prep runners in the country, and his résumé is growing almost as fast as his closing kick.

Let’s start with the highlights: he’s a two-time Texas 6A Cross Country State Champion; he was the 2025 Texas 6A State Track “Double Gold” winner in the 1600m and 3200m; he came in 2nd place at the Brooks PR Invitational, clocking an impressive 8:50.22 for two miles; he came in 3rd place at Nike Cross Nationals, earning All-American honors; and was back-to-back Gatorade Texas Cross Country Player of the Year.

And when it comes to personal records? Caden’s stats speak for themselves: he’s run 4:04 in the mile; 8:50 in the two-mile; 14:33 in the 5,000m (Cross Country); and 14:19 in the 5,000m on the track.

What makes Caden’s story even more compelling is how he runs. Not just fast, but smart. He’s been described as “a surgeon on the course,” known for his surgical precision in pacing, tactics, and race-day execution. Within that racing tactician, there’s a young man driven by purpose, humility, and a clear mission: to win—and grow—in every sense.

Caden is getting ready to transition to the University of North Carolina, so this is a prime time to check in with him and see where his head is at.

In today's conversation, 

Tap into the Caden Leonard Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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At 15, Sam Ruthe is breaking records and shattering expectations.

With a jaw-dropping 3:58.35 mile, he became the youngest human ever to break four minutes, vaulting himself into the global spotlight.

But if you know his story, none of this feels like a fluke.

Running is in Sam’s blood.

His grandfather was a Commonwealth Games steeplechaser.

His parents? Both competitive runners.

You can’t fake that kind of DNA.

The stuff he has accomplished outside of just the mile already are dumbfounding:

In November of 2024 he broke the New Zealand U17/U18 3000m record (with a time of 8:09.68).

On February 1 of this year he won the senior national 3000m title in 7:56.18, becoming the youngest ever to do so.

On February 9 of this year he ran 3:41.25 in the 1500m, which was faster than Jakob Ingebrigtsen did at the same age.

On March 9 of this year he went toe-to-toe with Sam Tanner at the NZ Senior Champs, tying in 3:44.31 in the 1500m.

And then on March 19 he blew past the four-minute mile barrier with a 3:58.35.

And those are just the headlines.

In 2025 alone, he clocked 1:50.57 in the 800m, 3:39.17 in the 1500m and 7:56.18 in the 3,000m.

These aren’t “great for his age.”

They’re just great.

Full stop.

Sam is humble, calculated, and deeply thoughtful—the kind of athlete who makes you rethink what’s possible at any age.

If you coach, compete, or love seeing the future before it’s fully arrived — don’t miss this one.

In today's conversation, Sam takes me through his training, mindset, and ambitions.

We go into him being the youngest person to ever break 4 minutes in the mile, training with professional runners, and so much more.

Remember the name.

Tap into the Sam Ruthe Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review!

I would also appreciate it if you share it with your friend who you think will benefit from it.

Comment the word “PODCAST” below and I’ll DM you a link to listen.

If this episode blesses you, please share it with a friend!

S H O W N O T E S

• The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

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• Take our podcast survey: https://tinyurl.com/3ua62ffz