The Running Public

Episode 594: Take2Trail (Jes Parker)

Fri, 27 Feb 2026 18:14:24 -0600

Take2Trail is built by and for runners who believe gear should keep moving long after we’re done with it. They give your like-new and gently used trail running gear a chance to see another mile. No flaky buyers. No sketchy meetups. Just a smarter, smoother way to keep quality gear in circulation — and out of the landfill.

Used doesn't mean useless.

Training Tuesday: How to Properly Use Your GPS Watch

Wed, 25 Feb 2026 22:19:23 -0600

We are joined by Sam Konowitch, a software engineer contracting for Space Force, to learn every single detail we could ever need to know about fully utilizing the capabilities of our GPS watches. From extending battery life to maximizing route accuracy in every location imaginable, this is the episode to nerd out on all things run tracking!

Episode 592: Wrapping Up the Listener Questions

Fri, 20 Feb 2026 21:47:21 -0600

We fully intended to just rapid fire the remaining questions and then hit our real topic. An hour later we were still deep diving into the Q&A topics!

Training Tuesday: Q&A Part 2

Wed, 18 Feb 2026 22:07:08 -0600

We pick up with your remaining questions from last week! Highlights include Heat Training, Hamstring Strengthening, Super Shoes for “Slow” Runners, and Compromised Running.

Episode 590: Cody Taylor

Fri, 13 Feb 2026 21:50:37 -0600

When COVID effectively ended his music career, Cody reinvented himself as a an endurance athlete. From running across the Atacama Desert to setting an FKT on the Bruce Trail in the wilderness of Canada, he’s been searching for his limit and hasn’t found it yet.

Training Tuesday: Q&A!

Wed, 11 Feb 2026 20:50:31 -0600

You’ve sent some great questions this month! Highlights include:

What’s holding you back, efficiency or engine?
What supplements should you be trying?

Uphill efficiency vs flat speed efficiency.

What should you do if your HR is too high even when jogging slow?

Episode 588: Soft Tissue Rehab with Dr Jared

Fri, 06 Feb 2026 22:46:09 -0600

Jared Francisca PT, DPT, joins us to talk specific processes for rehabbing common running related soft tissue injuries (tendinitis, tendinopathy, strains, tears).

Training Tuesday: How Important is Strength Training?

Wed, 04 Feb 2026 22:19:16 -0600

Kirk takes one side and Brakken takes the other while they debate the overall importance of Strength Training for a distance runner.

Episode 586: Brakken v Kirk Lifetime Race Results

Sat, 31 Jan 2026 10:21:08 -0600

With both boys scheduled to toe the same start line in May, this marks their first time racing each other since 2021! Today they break down their lifetime head to head match ups and predict how this one will go.

Training Tuesday: How Important Are Long Runs?

Thu, 29 Jan 2026 08:11:46 -0600

Kirk takes one side and Brakken takes the other while they debate the overall importance of Long Runs in a training plan.

Episode 584: Betsy Mueller Ran Across the USA

Fri, 23 Jan 2026 21:20:31 -0600

Exactly one hundred episodes ago, we spoke with Betsy about her plan to ran across the US despite living with MS. Here we are, one year later, to discuss her experience!

Training Tuesday: The Superior Spring 50k Lottery!

Wed, 21 Jan 2026 21:21:52 -0600

Both Brakken and Kirk entered the lottery and this week they both found out they got in! With sixteen weeks until race day, what is their plan for being ready to attack 31 miles of technical, hilly terrain??

Episode 582: Q&A!

Fri, 16 Jan 2026 16:57:10 -0600

Our take on orthotics. One shoe to “do it all”. Should we worry about kids’ running form? If we had to add in one extra hour of non-aerobic training per day, what would it be? How long to adjust to carbon plated shoes. How cold is too cold to run? And more!

Training Tuesday: Efficiency with Felicia Pasadyn

Wed, 14 Jan 2026 22:45:26 -0600

Training for the Olympic Marathon Trials on top of full time med school means that Felicia has to be hyper efficient with her training and her daily schedule. We discuss her daily practices, tips, and recommendations for living a more efficient life.

Episode 580: Ryan Kules

Sun, 11 Jan 2026 21:32:25 -0600

Last month, double amputee Ryan Kules set three Guinness World Records for adaptive rowing: fastest marathon, fastest ultramarathon, and longest distance in one hour.

Training Tuesday: Our Ultra Off Season

Wed, 07 Jan 2026 10:29:36 -0600

With both of us having an “Ultra Focus” this off season, but starting with totally different fitness levels, this is what it will look like from a training perspective.

Episode 578: The Final Q&A of 2025

Thu, 01 Jan 2026 12:51:08 -0600

We close out our podcast year the best way we know how: Q&A sesh!

Episode 577: All We Really Want for Christmas

Fri, 26 Dec 2025 22:03:36 -0600

When we look back a year from now, these are the race results and training blocks that will make us happy men in 2026!

Episode 576: Speedgoat & Clifton Alternatives

Sat, 20 Dec 2025 13:25:49 -0600

A few episodes ago, we mentioned how the Hoka Speedgoat and Clifton just aren’t working for us like they used to and so many of you reached out to confirm your same experience. So, today we’re giving you eighteen alternative shoe options to consider!

Training Tuesday: 2025 Year In Review

Thu, 18 Dec 2025 17:34:48 -0600

We, but mostly Brakken, talk about our year of training, racing, and also what next year might look like!

Episode 574: You Only Get Three!

Sat, 13 Dec 2025 11:16:12 -0600

We pick three shoes, three training locations, and three pieces of gear/clothing for each major race type: 5k/10k, Half Marathon/Marathon, and Ultramarathons.

Training Tuesday: Why Ultras are the Best Race Distance(s)

Wed, 10 Dec 2025 20:56:03 -0600

The training, the current Pro scene, the race itself, and what Ultramarathon fitness allows you to do makes these the best race distances!

Episode 572: Mary Martin - Race Director

Fri, 05 Dec 2025 21:18:12 -0600

Mary Martin is the race director of the Standhope Ultra Challenge in Idaho: a race built for women, parents, and the next generation of mountain athletes.

Training Tuesday: Why the Half Marathon/Marathon is the Best Distance!

Wed, 03 Dec 2025 17:04:02 -0600

The training, the current Pro scene, the race itself, and what HM / Marathon fitness allows you to do makes these the best race distances!

Training Tuesday: Why the 5k / 10k is the Best Distance

Fri, 28 Nov 2025 21:11:21 -0600

The training, the current Pro scene, the race itself, and what 5k / 10k fitness allows you to do makes these the best race distances!

Episode 569: Felicia Pasadyn

Sat, 22 Nov 2025 11:43:01 -0600

Former NCAA D1 swimmer, current NYU med student, and recent Olympic Trials Marathon Qualifier off less than 50 miles per week!

Training Tuesday: Why The Mile is the Best Distance

Wed, 19 Nov 2025 21:08:11 -0600

The training, the current Pro scene, the race itself, and what Mile fitness allows you to do makes the Mile the best race distance!

Episode 567: The 6 Best Questions of the Week

Fri, 14 Nov 2025 19:20:37 -0600

Today’s topics: HRV, Strength Training, Extra Sleep vs Extra Training, 100M readiness, Strava Overtraining, and Backwards Walking.

Training Tuesday: Q&A!

Wed, 12 Nov 2025 22:06:05 -0600

Kirk is back in the studio and we’re answering your most pressing running questions!

Episode 565: Kylee Van Horn, RDN

Fri, 07 Nov 2025 21:47:15 -0600

A nutrition coach and sports dietitian in addition to being a runner herself, Kylee specializes in endurance athletes struggling with complex GI issues, race fueling complexities, disordered
eating, eating disorders, low energy availability, and REDS.

Training Tuesday: How to Build a Running Program for HYROX

Wed, 05 Nov 2025 20:49:39 -0600

Sound familiar? The RMR podcast did this exact topic this week. Rich didn’t listen to this, we didn’t listen to his, and we did not discuss our talking points with each other prior to recording! Mostly because Rich didn’t know we were doing this. Check his out if you haven’t already and see where we are in alignment and where we disagree!

Training Tuesday: Running Influencers - Good or Bad for Us?

Wed, 29 Oct 2025 10:32:23 -0500

They aren’t going anywhere any time soon, so is the running community better or worse for their presence??

Episode 562: Our Favorite “Plug & Play” Workouts

Fri, 24 Oct 2025 21:10:07 -0500

Anytime, anywhere! These workouts are simply great for building overall fitness.

Training Tuesday: Float Workouts

Wed, 22 Oct 2025 21:14:07 -0500

Kirk loves float style intervals. Brakken loves to hate them. What exactly makes these workouts worth doing?

Episode 560: Mark Dowdle

Fri, 17 Oct 2025 23:39:00 -0500

Ultra runner extraordinaire, Mark Dowdle, joins us to chat all things Backyard Ultras and Last Man Standing events.

Training Tuesday: Running Math

Wed, 15 Oct 2025 20:38:52 -0500

If two 5 mile runs equal one 8 mile run, what does the 4x4x48 Challenge equal? And does a 15:00 5k runner hurt the same as a 15 minute two mile runner, assuming they are both at max effort?? What about time spent in zones?!? Let chaos ensue!

Episode 559: Q&A

Fri, 10 Oct 2025 23:27:53 -0500

We choose your six best questions of the week to spend a little extra time analyzing and talking through!

Training Tuesday: It’s Time to Go Rip!

Wed, 08 Oct 2025 10:34:26 -0500

The weather is finally shifting away from the summer heat and it is time to go find out exactly what kind of fitness you’ve build this year!

Episode 557: James Herrera

Fri, 03 Oct 2025 21:26:22 -0500

James brings a crazy resume to the podcast:

USA Cycling BMX National Team Coach
USA Cycling Coach of the Year
Physical Health & Wellness Vice President for the Wounded Warrior project
Exercise Physiologist
Bike Racer & Trail Runner

Training Tuesday: The Stages of Running Grief

Tue, 30 Sep 2025 21:39:27 -0500

How should you actually feel during each stage of training? From Off Season and Base all the way through Competition, here is how our energy levels, soreness, and motivation changes throughout the cycles.

Training Tuesday: Bridge Season

Fri, 19 Sep 2025 21:35:33 -0500

When life dictates that you need some time away from full bore training, but you don’t really want or need a real offseason, it’s time for a Bridge Season!

Rylan Remembered

Wed, 17 Sep 2025 22:22:48 -0500

Today we’re re-airing our interview with Rylan Schadegg. Rylan passed away last week and this is the best way we know of keeping his voice alive.

Episode 553: Which is Better?

Fri, 12 Sep 2025 22:12:43 -0500

High mileage with less ‘Quality” workouts or low mileage with more Quality? Singles or Doubles? Base Building before starting Speed Work or doing it concurrently? Long Runs or Medium Runs?

Training Tuesday: Our Vertical Gain Recommendations

Wed, 10 Sep 2025 16:36:35 -0500

Last week we discussed why a formula CAN’T accurately tell you how much hill work you should be doing. This week we discuss exactly what you SHOULD be doing in training!

Episode 551: How Much Vert Should You Be Doing?

Sat, 06 Sep 2025 22:24:50 -0500

A listener sent us a reel that gives a simple calculation for determining how much vertical gain every runner should be doing. Is it perfect? Just okay? Terrible?

Training Tuesday: Q&A Episode

Wed, 03 Sep 2025 10:55:18 -0500

We cover 8 great listener questions, ranging from speed work to marathon training!

Episode 549: Over or Under Rated?

Sat, 30 Aug 2025 16:02:30 -0500

Wrapping up our mini series, some aspects of running can be very overrated at times while being very underrated in certain circumstances.

Training Tuesday: A Conversation About Drugs

Wed, 27 Aug 2025 13:29:29 -0500

With all the recent drug bans being laid down in the running world, it’s time we talk about what performance enhancing drug use looks like in our sport.

Episode 547: Underrated!

Fri, 22 Aug 2025 22:15:35 -0500

You want to take your running seriously? These are the most underrated ways of improving!

Training Tuesday: Overrated!

Wed, 20 Aug 2025 22:50:34 -0500

We debate the most overrated tactics when it comes to getting faster!

Episode 545: Q&A

Fri, 15 Aug 2025 12:34:54 -0500

Highlights include:

Stride Rate vs Length
Hyrox Shoes
Tall Runners
Treadmill vs Outdoor training
Group Run Etiquette
Race Pace Predictors

Spartan Pro: A Eulogy

Wed, 13 Aug 2025 17:16:22 -0500

Spartan Racing, in the Pro Ranks, is dead and gone in North America. Athletes haven’t been paid in years, numbers have flatlined, and the opportunity to make a living as a Spartan Athlete is no longer a thing. So, today we remember peak Spartan Race. Not in sadness, but as a celebration of what once was!

Episode 544: Dr Patrick Bottenfield

Fri, 08 Aug 2025 17:31:47 -0500

Lead chiropractor and owner of Bottenfield Chiropractic Strength and Wellness, Dr Patrick has become Kirk’s go-to for injury rehab.

Training Tuesday: USA! USA!

Wed, 06 Aug 2025 14:22:35 -0500

US Track and Field Championships were this past weekend and oooooh baby were there some RACES!

Episode 542: Kris Rugloski

Fri, 01 Aug 2025 22:17:28 -0500

Kris shows up to discuss racing, training, mindset and balance like only she can!

Training Tuesday: Heat Running Gets Better!

Wed, 30 Jul 2025 08:46:56 -0500

We know that you’re probably struggling to deal with the current heat wave, but we have good news: It gets better! Your body will adapt.

Episode 542: Who is More Likely?

Fri, 25 Jul 2025 23:04:49 -0500

Jess moderates a non-serious debate between Kirk and BK regarding listener questions.

Training Tuesday: Which Metrics Matter?

Wed, 23 Jul 2025 13:17:58 -0500

If you’re going to take running seriously, you’re going to be tracking some combination of pace, RPE, and heart rate (at the bare minimum). So, where should you start? What metric matters the most?

Episode 540: Ask Us Anything

Sat, 19 Jul 2025 11:22:26 -0500

The questions are nicely polarized: roughly 80% nonsense and 20% running related.

Training Tuesday: How to Self Coach Effectively

Wed, 16 Jul 2025 11:26:52 -0500

We are generally our own worst enemy. Here’s how to avoid that trap while self coaching!

Training Tuesday: Cross Training vs “Real Training”

Fri, 11 Jul 2025 23:22:01 -0500

At what point does cross training stop being useful to your running?

Episode 537: Tyler Jermann Drops Knowledge!

Wed, 09 Jul 2025 23:38:27 -0500

Last week Tyler slid into Kirk’s DMs with some friendly training advice. This week we invited him on to chat it through on air. So sit back, grab your notebook & pen, and get ready for some great advice from a 3x Olympic Trials qualifier!

Episode 536: 4th of July Q&A

Sat, 05 Jul 2025 01:12:26 -0500

Marathon Training
Ultra “time on feet”
indoor vs outdoor workouts
strength training
racing weight

Episode 535: Kyle Cokinos - The Longest Day of Golf

Tue, 01 Jul 2025 15:19:04 -0500

Kyle recently broke the World Record for most holes of golf played in 24 hours, covering over 90 miles en route!

Training Tuesday: Analyzing a DNF

Wed, 25 Jun 2025 20:42:19 -0500

Unfortunately, most of us will drop out of a race eventually. Here is how to review the race & the preceding training, draw accurate conclusions, and plan ahead to prevent it from happening again!

Episode 533: Q&A

Fri, 20 Jun 2025 22:48:08 -0500

The audience came through with some excellent questions this month, including questions about Tapers, Lifting, Hyrox, OCR, Pacing, and Body Weight.

Training Tuesday: Marathon Race Week

Wed, 18 Jun 2025 12:30:08 -0500

Kirk is making his marathon debut this weekend. We discuss the exact details of his taper, race week sleep and dietary plans, race morning routine and warm up, and his plan of attack for the race itself.

Episode 531: Chris Johnson

Sat, 14 Jun 2025 11:47:25 -0500

Father, teacher, Ninja Warrior, and endurance athlete. Chris epitomizes the “non pro” athlete who is chasing performance with the same dedication and intensity as the pro athletes.

Training Tuesday: Nail Your Next Race

Wed, 11 Jun 2025 16:50:07 -0500

Last week we talked about avoiding common race blunders. Today, we lay the blueprint for actively succeeding on race day!

Episode 529: Backpacking Project

Fri, 06 Jun 2025 23:57:32 -0500

Glenn Cassidy and Edwin Leahy of Saint Benedict’s Prep School join us to discuss the 55 mile hike on the Appalachian Trail which all freshman embark on as a capstone project.

Training Tuesday: Avoiding Common Race Mistakes

Wed, 04 Jun 2025 12:05:05 -0500

From pre-race anxiety and cramming in too much last minute work to starting out too fast, we cover the most common ways people screw up their races!

Episode 527: Current Trends in Running

Fri, 30 May 2025 22:04:49 -0500

Some might be considered “hot” takes, others are decidedly lukewarm. But these are the trends we’re noticing (and not always loving) in running right now!

Training Tuesday: Overtraining

Wed, 28 May 2025 08:01:31 -0500

Don’t skip past this one just because you aren’t running 100 mile weeks! Overtraining can happen to anyone, regardless of training volume. Here are the signs, symptoms, and causes, with some fixes and preventions thrown in for good measure.

Episode 525: May Q&A

Fri, 23 May 2025 22:12:27 -0500

Your questions have been stacking up so we’re diving into them today! Highlights include:

Supershoes
Marathon Prep
When to “retire”
Why warm ups matter!
Pre-race excuses

Training Tuesday: Handling the Heat

Wed, 21 May 2025 08:11:44 -0500

The heat and humidity has arrived. How should we go about accounting for this in training?

Training Tuesday: How to Build a Training Plan (for Brakken)

Wed, 14 May 2025 08:30:19 -0500

Last week we decided that Brakken needs to suck it, sign up for a race, and start training seriously. Today, we build him a 16 week training plan designed to address all the deficiencies he’s developed over the past few years of half-assed training.

Training Tuesday: BK is Overseas and Just Really Needs to Race

Wed, 07 May 2025 00:34:56 -0500

After completing just 2 races in the past year, it is time for Brakken to sign up, show up, and get back to racing!

Episode 521: Rich Ryan

Fri, 02 May 2025 23:01:45 -0500

For the past 25 years, Rich has never stopped pursuing his goal of becoming the best runner and athlete possible. Why has he now, at the age of 39, seemingly reached new heights of fitness?

Training Tuesday: The Best Long Runs (for most people)

Wed, 30 Apr 2025 11:32:48 -0500

The Long Run is a staple of life for many distance runners. It is also pretty demanding on the body. Here are our favorite “bang for your buck” options!

Episode 519: Darla O’Connor Pt 2

Fri, 25 Apr 2025 21:41:01 -0500

Darla returns to talk injuries, rehab, holding on to fitness through cross training, and refusing to ever give back or back down.

Training Tuesday: The Best Trail & Mountain Workouts

Wed, 23 Apr 2025 08:44:19 -0500

Can you just do classic track workouts on the trails? Sure. But sometimes you need something specifically designed for your off road racing needs!

Episode 517: The Best WORST Bang For Your Buck Workouts

Sun, 20 Apr 2025 18:04:53 -0500

On Tuesday we covered the workouts that give you solid fitness benefits with very little recovery costs. Today we are taking the opposite stance: workouts that are crazy costly but have the potential for big improvements to your fitness and/or confidence!

Training Tuesday: The Best “Bang for Your Buck” Workouts

Wed, 16 Apr 2025 10:56:05 -0500

Minimum recovery costs; maximum fitness gain. These are the workouts we find to be most repeatable, manageable, and enjoyable! We choose multiple options each for Speed, Threshold, and Tempo sessions.

Episode 515: Play to Your Strengths

Fri, 11 Apr 2025 12:10:58 -0500

Running is hard! Are you playing to your strengths as a runner or just banging your head against the wall?

Training Tuesday: Back From Vacation

Tue, 08 Apr 2025 12:19:19 -0500

Kirk was in California crushing marathon workouts and big mountain runs. Brakken was in Sweden… cross training?

Episode 513: Scott Frey - Cerebral Performance

Fri, 04 Apr 2025 23:55:57 -0500

Scott H. Frey, Ph.D., Ed.M., is an award-winning scientist, mentor, and lifelong endurance athlete. For the past 30 years, he led a research program that focused on understanding the relationship between the brain and human performance and is now applying his methods to endurance athletes around the world.

Visit cerebralperformance.com to learn more.

Episode 512: Michael Wardian

Sat, 29 Mar 2025 07:48:09 -0500

Professional runner and Guinness World Record holder Michael Wardian talks goals, recent runs and races, and his work with World Vision on a clean water initiative.

Training Tuesday: Get to Know Your Stride

Thu, 20 Mar 2025 06:40:52 -0500

When pace, gps or hr fails you during a race, having a metronome stride you can fall back on to ensure that you are pacing correctly is a huge advantage!

Episode 510: Sean Roach

Sun, 16 Mar 2025 21:17:01 -0500

Sean is the founder and owner of Emergence Physical Therapy Strength and Running Performance Center in Redmond, Oregon, an ultra runner, and a holder of multiple Master’s power lifting records.

Training Tuesday: Lessons From Intervals

Wed, 12 Mar 2025 08:16:33 -0500

Workout One: 12x 1000m w/ 1:00 float recovery.

Workout Two: 10x 200m w/ 150m jog recovery.

Both workouts didn’t quite go as planned and adjustments had to be made during. What do you take away from a workout that goes awry?

Episode 508: Non-Running AMA (mostly)

Fri, 07 Mar 2025 22:14:36 -0600

Life and personal questions, generated randomly, answered by us? Sounds like Long Run material!

Training Tuesday: Don’t Let Training Get in the Way of Racing!

Wed, 05 Mar 2025 06:32:30 -0600

“I probably shouldn’t do this cool local race because it doesn’t fit in with the training block I’m currently in.” Sound familiar? Let’s chat it out!

Episode 506: Derek Rubis Pt 2

Fri, 28 Feb 2025 22:26:42 -0600

You asked and we delivered! Three years after our last chat with Derek about his journey with running and his battle with colon cancer, he rejoins the show to update us on his life, health, and running.

Training Tuesday: A Conversation About Training & Goals

Wed, 26 Feb 2025 08:53:09 -0600

We take some time to talk through racing goals and pick each other’s brains about the training needed to accomplish them!

Episode 504: Matt Fitzgerald - Chasing Mastery

Fri, 21 Feb 2025 17:35:35 -0600

Matt joins us to talk about:

After three years of dealing with Long COVID, going from zero miles per week to racing a 100k
Adapting his training to accommodate his body’s “new rules”
His new book: Chasing Mastery

Training Tuesday: How We Think About Mileage

Tue, 18 Feb 2025 17:41:11 -0600

Far too many runners choose their training volume based on what others are doing. This is how we think about the appropriate volume to train at!

Episode 502: Reminders Part Two

Fri, 14 Feb 2025 20:21:44 -0600

We continue from where we left off last week with Kirk taking the lead on his most impactful takeaways from our early episodes.

Training Tuesday: How We Think About “Early Season Races”

Tue, 11 Feb 2025 22:17:28 -0600

How we approach them, our strategy, our training adjustments, and our expectations.

Episode 500: Five Years of Reminders

Fri, 07 Feb 2025 16:39:01 -0600

We have had the opportunity to listen to so many incredible individuals impart knowledge, wisdom, and warnings over the past 500 episodes. Today we recap some of the best lessons we’ve learned from others since starting this podcast.

Training Tuesday: 8 Mini Topics

Tue, 04 Feb 2025 12:53:01 -0600

Our current practices for injury prevention. How to implement hill work and at what grade of steepness. How Lactate Threshold HR and pace change over time. When to time trial and when to race. Plus more!

Training Tuesday: How We Think About “Strength Training”

Wed, 29 Jan 2025 08:22:31 -0600

Why should runners lift? What is really considered strength training when it comes to endurance running? How often do we think a runner should lift? Do we prioritize performance or prevention of injury? And much more!

Q&A: Your Questions Answered!

Fri, 24 Jan 2025 20:48:01 -0600

Training Tuesday: How We Think About “Choosing a Running Shoe”

Tue, 21 Jan 2025 22:30:51 -0600

This isn’t us telling you what shoes to get. We’re not telling you what shoes we think are “good”. There is really no such thing as a “good” or “bad” shoe these days; just a shoe that does or doesn’t work well for your foot and purpose. Today we discuss how to decide what shoes are likely to be a good match for your feet, your stride, and your terrain.

Episode 497: Cam Bostock

Fri, 17 Jan 2025 21:54:52 -0600

Cam is a renowned endurance athlete, through hiker, and all around outdoor adventurer. In 2024, between completing the Pacific Crest Trail and several other adventures, he slept outdoors more than indoors!

Training Tuesday: How We Think About “Off Season / Base Building”

Tue, 14 Jan 2025 16:30:25 -0600

This is episode three in a series of Training Tuesdays explaining our rationale behind the way we think about and execute various pieces of our training. Today: How to approach your Off Season.

Episode 495: Ian Floyd - Pt 2

Sat, 11 Jan 2025 22:02:43 -0600

Ian completed two of the tougher 100 mile races in the US this past year, despite never running a race longer than 65 miles prior. Today we chat about persevering, staying the course, and putting one foot in front of the other when you absolutely do not want to.

Training Tuesday: How We Think About “Speed Development”

Tue, 07 Jan 2025 22:27:13 -0600

This is episode two in a series of Training Tuesdays explaining our rationale behind the way we think about and execute various pieces of our training. Today: Speed Development for distance runners. How much, when to do it, and how to know what exactly you need as a runner.

Episode 493: Setting Our 2025 Goals

Fri, 03 Jan 2025 22:23:44 -0600

We lay out our training and racing goals & aspirations for the coming season!

Training Tuesday: How We Think About “Warming Up”

Wed, 01 Jan 2025 13:52:57 -0600

We’re kicking off a series of Training Tuesday episodes explaining our rationale behind the way we think about and execute various pieces of our training. Today: the Pre-Race Warm Up. Most people do far too little. Some people do way too much. Either way, we’re not telling just telling you HOW to warm up, we’re telling the REASON we believe you should warm up a certain way.

Episode 491: Our 2024 Year In Review

Fri, 27 Dec 2024 22:23:10 -0600

One of us did a lot of running and racing. The other did a lot of rehabbing and dreaming about racing. We both learned a ton.

Episode 490: Austin Smeenk

Fri, 20 Dec 2024 17:38:33 -0600

The world record holder in the 400m and 800m, Austin competed at the 2016, 2020, and 2024 Summer Paralympic Games, winning a gold and a bronze medal in Paris 24.

Training Tuesday: Mini Q&A

Wed, 18 Dec 2024 16:19:00 -0600

We discuss our recent training, team racing strategy, fueling during stage racing, and our reactions to the training principles David Roche implemented during his build to the Leadville 100.

Training Tuesday: Is Your Running Relationship a Healthy One?

Wed, 11 Dec 2024 10:59:45 -0600

How often should you look forward to your runs?
How often should you feel good during a run?
How should running (or missing a run) affect your daily life?
Does race performance affect your self worth?

Episode 487: No Context Social Media Clips

Fri, 06 Dec 2024 17:20:40 -0600

Ian Hosek combs through the social media clips from our 2024 episodes and questions us about things we’ve said that he disagrees with!

Training Tuesday: Listener Questions

Wed, 04 Dec 2024 16:14:30 -0600

Traditional lifting vs CrossFit for runners
Speed first vs Endurance first for a new runner
How early to wake up before races and long runs
Workout anxiety/doubts
and more!

Training Tuesday: OCR Training > Traditional Run Training?

Tue, 26 Nov 2024 18:26:29 -0600

If you aren’t an elite runner, is OCR style training your best way to improve your running?

Episode 484: Betsy Mueller

Fri, 22 Nov 2024 20:54:08 -0600

When Betsy was diagnosed with MS she had two choices: give in, or go all in!

Training Tuesday: Different Ways to Stack Volume

Wed, 20 Nov 2024 11:45:15 -0600

So you want to significantly raise your training volume but you can’t safely run any more than you already are. What are your options for doing this in an outside the box manner?

Episode 482: Your Questions Answered!

Fri, 15 Nov 2024 19:07:25 -0600

How do I know if I need to work on speed or stamina?

Should I give my coach another chance?

Should I use the track for intervals?

And more!

Training Tuesday: Why do Americans struggle with the Marathon?

Tue, 12 Nov 2024 22:08:46 -0600

The US has seen countless global medals on the track in recent years, so why have we struggled to match that level of success in the Marathon?

Episode 480: Cali Schweikhart - Pt 2

Sat, 09 Nov 2024 10:05:06 -0600

After capturing second place at World’s Toughest Mudder in 2023, Cali has spent this entire year chasing the source of chronic pain in her back, leg, and ankle. This episode is for anyone who has ever struggled with injury, motivation, rehab, or simply anyone who enjoys the power of the human spirit!

Training Tuesday: The Races That Changed Us

Mon, 04 Nov 2024 16:08:31 -0600

We’re not necessarily talking about our best races, our fastest races, or the races we’re most proud of. These are the races that changed us for the better, both as runners and as coaches.

Episode 478: The Workouts That Built Me

Fri, 01 Nov 2024 10:16:19 -0500

Today’s episode is a rundown of the thirteen workouts that had the most impact on me as a runner and coach. Starting with my freshman year at Campbell University in 2005 and moving through my training years in Colorado in 2015, this is a decades worth of lessons learned via hard work.

Episode 477: Everything You Need to Know About Cross Training

Fri, 25 Oct 2024 19:58:12 -0500

You are either injured or you will be. There is almost no way around it. But that doesn’t mean training has to stop! Today we break down everything you need in order to build and execute highly effective cross training workouts. You may not need this right now in this moment, but store it away until you do!

Training Tuesday: Send It!

Tue, 22 Oct 2024 20:55:45 -0500

The off season is a great time to back off your interval intensity a bit, rest your body and mind, and stay away from training styles that are prone to wearing you down. But, it is also a perfect time to send it! Run some time trials, crank on the last few miles of the long run, jump in some random races! When done appropriately, and in moderation, this can keep your off season stimulating and it can even make you a better racer next season.

Episode 475: Interval-Style Questions

Fri, 18 Oct 2024 15:43:26 -0500

We have 20 mini topics to discuss and we go through them like a Quality Long Run. We have to pick whether to spend 5, 4, 3, 2, or 1 minute on each topic. We complete four rounds of this. If you run faster during the “rest” period between answers and run easier during the answers themselves, you will complete a 2 hour long run with 60 minutes of faster running throughout it! Or you can just listen the normal way.

Training Tuesday: The “Not Quite So” Off Season

Tue, 15 Oct 2024 22:31:46 -0500

What do you do if your Off Season is approaching but you aren’t wanting to actually take time off? What if you just want to build some fitness without following a super specific plan? Let’s explore it!

Episode 473: Hannah Franciosa

Sat, 12 Oct 2024 06:05:26 -0500

Hannah has become an incredible ultra runner, and has done so by embracing all types of race distances and formats, while always being hungry for more in training. From 100 milers to Backyard Ultras to Spartan races, she seems to show up and perform no matter the task or distance.

Training Tuesday: Listener Questions

Tue, 08 Oct 2024 22:40:53 -0500

You sent us 22 questions and we set out to answer them all. Well, we got through maybe seven. But that means you get really, really in depth answers!

Training Tuesday: One Pace to Rule Them All

Wed, 02 Oct 2024 16:04:37 -0500

If you had to pick one pace to train at for the majority of your Quality Sessions, what should it be? What race distance is the best for making you the most well rounded runner?

Episode 470: Popular Training Systems

Fri, 27 Sep 2024 20:06:31 -0500

Today we explore Jack Daniels’ training formula, the Norwegian approach, the Five Pace training theory, and the MAF method. We break down the main premise of each program and discuss what type of athlete would (or wouldn’t) be a good fit for each!

Training Tuesday: Listener Submitted Q&A

Tue, 24 Sep 2024 19:49:26 -0500

Some highlights include: Can shoe drop cause Achilles pain? Why do I feel terrible during my taper week? Do compression calf sleeves help with cramping? What inclines should I train at for different intensities?

Training Tuesday: Are You Talented?

Fri, 20 Sep 2024 22:18:24 -0500

Do you need to be good early on to be considered talented? Or are their other types of running talent you might unearth as your training journey unfolds?

Episode 467: Ian Hosek

Tue, 17 Sep 2024 21:06:35 -0500

Ian returns to the podcast to chat training, racing, the state of OCR, and to preview the USA OCR Championships which is going down one month from now in Georgia.

Training Tuesday: Burn Notice

Wed, 11 Sep 2024 11:12:29 -0500

So you didn’t make it. You’re thiiiis close to the cool temps of fall running, but your body and/or mind is DONE. What now?

Episode 465: Pelvic Floor Health with Dr. Maggie Germscheid PT, DPT, PF1

Sat, 07 Sep 2024 03:52:10 -0500

Dr. Maggie is a physical therapist at Revival Physical Therapy and Wellness in Robbinsdale, MN. She specializes in treating active women and mothers who are experiencing pelvic pain or related conditions.

Training Tuesday: Shoes, Shoes, Shoes!

Tue, 03 Sep 2024 22:01:02 -0500

BK goes off the rails on his three favorite types of racing shoes: Safe Super Shoes, Wild Super Shoes, and “Old School Racing Flats Meet New School Technology”. Because he has an obsession, he breaks these down for both road and trail options.

Training Tuesday: You’ve Got Questions? We’ve Got Answers!

Fri, 30 Aug 2024 21:18:06 -0500

It’s been over a month since we last dove into your most pressing running questions! We aimed to keep the answers succinct and to avoid rabbit holes. We failed.

Training Tuesday: “Stay Power” Is King

Wed, 28 Aug 2024 00:29:32 -0500

Kirk just had his first track race of the year. The 5000m race distance reminded him of certain things that needed reminding and taught him a few things that needed teaching!

Training Tuesday: Don’t Screw It Up!

Tue, 20 Aug 2024 20:25:43 -0500

It’s almost race week. You’re worried you might not be totally prepared. Just one more big effort couldn’t hurt, right? If you mimic the demands and the hurt of the race once more, you’ll be more prepared to handle it, right?? We’re here to talk you off the ledge. It’s officially time to Not Screw It Up!

Episode 460: Lisa Kraker Runs This Town

Sat, 17 Aug 2024 00:03:13 -0500

Three years, 3000 miles, 1500 streets, and one stress fracture later, Lisa has become the first female (and second overall) to ever run every street in the city of Milwaukee. Find out what she learned, how she strategized, the best and worst of her experiences, and more!

Training Tuesday: The Olympics Recap, Pt 2

Wed, 14 Aug 2024 10:31:57 -0500

The Games have concluded and we’re back with our impressions, takeaways, and favorite moments from the final races of the 2024 Paris Olympics.

Episode 458: The Olympics So Far

Fri, 09 Aug 2024 22:50:32 -0500

We react to the Olympic races that have been run up until this point, discuss the lessons learned, biggest takeaways, and what we’re still looking forward to!

Training Tuesday: The Strength Training Episode!

Wed, 07 Aug 2024 08:49:48 -0500

You asked for it, so we’re doing it! Today we give you our philosophy of why runners should all be strength training, how we think about executing a strength session, and what exercises and rep ranges to target.

Episode 456: Matt Novakovich - Part 2

Fri, 02 Aug 2024 21:49:00 -0500

A year ago, Matt thought his running days were over. His knees were bone-on-bone, he was arthritic, and he couldn’t run downhill to save his life. Now 50 years old, he recently set the FKT on Mauna Kea, just missed the master’s record at Mt Marathon, and is training 12+ hours per week.

Training Tuesday: Building Resistance to Impact

Tue, 30 Jul 2024 15:31:42 -0500

Whether you’re moving from the roads to the trails, mountains to the track, or OCR to HYBRID, your legs need to be ready for the impact demands of your new terrain in order to fully use your existing fitness!

Episode 454: Q&A w/ a Special Guest

Sat, 27 Jul 2024 00:09:05 -0500

Kirk and a surprise guest co-host answer your burning questions!

Training Tuesday: 4 Listener Questions Answered

Tue, 23 Jul 2024 10:29:35 -0500

How to approach training when your life schedule is atypical
Are you leaving performance on the table due to imperfect nutrition?
How to execute Kirk’s favorite workout: Float Style Intervals
When executing a Split Long Workout, is short rest or longer rest between workouts better?

Episode 452: TJ Schraufnagel - Part 2

Sat, 20 Jul 2024 07:47:05 -0500

Some people struggle to get things done. TJ is not one of them. What can we learn from someone who hasn’t missed a workout in years despite working full time , having three kids, and not being a natural runner?

Training Tuesday: Training Styles, Volume, and Extending from Half to full Marathon

Wed, 17 Jul 2024 15:59:47 -0500

Today we discuss how much volume is needed for an athlete to run-walk a marathon, how we would train for life if races ceased to exist, what we would do if we had one year to become the biggest monster possible, and what to do if your half marathon time is disproportionate to your marathon time.

Episode 450: Your 3 Most Pressing Questions

Sat, 13 Jul 2024 11:06:54 -0500

How to return from injury. Are long hill intervals better than short ones? How to manage racing 5 out of 6 weekends in a row. And a bonus shoes question: Deka vs Hyrox shoe choice.

Training Tuesday: Back to Back Race Weekends

Tue, 09 Jul 2024 10:19:57 -0500

How to rest, recover, execute quality workouts, and hold onto fitness when racing multiple times in short succession!

Episode 448: Nick Ryker - Pt 3

Sat, 06 Jul 2024 10:44:20 -0500

Two years ago Nick Ryker was on the show discussing his battle with Ulcerative Colitis. He followed that up with his best ever season of training and racing. Now he returns having struggled with a relapse. Today is another great conversation with a pretty awesome human!

Training Tuesday: Trials & How to Gauge Your Fitness

Tue, 02 Jul 2024 16:00:42 -0500

We start with a recap of what we learned during the US Olympic Trials then move to a conversation about what to do when you’re either unsure of your fitness or overconfident in you fitness.

Episode 446: Natasha Mansell Eyre

Sat, 29 Jun 2024 09:43:46 -0500

Natasha returns to discuss her recent foray into 24 hours of racing without doing long back to backs, why she runs 3:00+ per mile slower than 5k pace on her recovery runs, and how she navigated being anemic and struggling to absorb iron.

Training Tuesday: Kirk Runs a Fast Half & What We Learned

Tue, 25 Jun 2024 09:03:54 -0500

Mr. Kirk DeWindt got out on the roads and ripped a quick half marathon this past weekend. He had a less than ideal lead in, so what can we learn from this? Also, a brief Olympic Trials chat.

Episode 444: 15 Questions for Global Running Day

Fri, 21 Jun 2024 11:02:48 -0500

Yes, we Global Running Day was a few weeks ago, but we already had an episode in the chamber for that day so deal with it! Jen Eddins at Peanut Butter Runner compiled a great list of questions for any runner to answer on this day of days, so we took the opportunity to ask them of each other on air!

Training Tuesday: Why Every Runner Should Watch Pro Running

Wed, 19 Jun 2024 10:58:01 -0500

We believe you should be watching professional and collegiate running! We not only lay out our case, we also give you our Starter Pack of races on YouTube that will get you hooked on the sport!

Episode 442: Seven Important Questions

Fri, 14 Jun 2024 03:01:00 -0500

We take a deeper look at 6 listener questions + 1 question from Kirk himself! Todays topics include pacing a longer race, heat adjusted paces, anemia in runners, and cross training specifics (amount, type, intensity).

Training Tuesday: Summer Gear Recommendations

Mon, 10 Jun 2024 22:13:06 -0500

It’s been a minute since we recommend the gear we are currently using! Today we cover trail shoes, socks, shorts, shirt, hats, and watches.

Episode 438: Two Truths & A Lie

Fri, 07 Jun 2024 22:33:28 -0500

Today we tackle our most pressing listener questions, but we’re slipping in a lie from time to time! It will sound like a real answer, it will make logical sense, and the other host won’t know when it is coming. See if you can spot the lie before one of us does!

Training Tuesday: It’s Getting Awfully Hot Out Here!

Wed, 05 Jun 2024 12:45:34 -0500

The summer heat and humidity has officially arrived. Kirk bombed a workout this week and chances are you will, too! How should we approach our running during this season?

Episode 436: Mark Dickson

Fri, 31 May 2024 22:37:25 -0500

Mark didn’t find running until he was 38. He transformed himself from a chain smoking, overweight partier into a endurance machine at an age when most people have already let go of their athletic aspirations.

Training Tuesday Throwback: Terminology 101

Tue, 28 May 2024 08:14:15 -0500

We travel back in time to the 3rd Training Tuesday we ever recorded: Running Terminology 101! The audio quality was amateur hour, our delivery was a work in progress, but the content is just as useful now as it was 4 years ago! This re-release will give you all the definitions needed to navigate the world of running jargon.

Episode 434: Running Stories & Life Lessons!

Fri, 24 May 2024 17:24:46 -0500

Race stories, poop stories, embarrassing stories, and the lessons learned!

Training Tuesday: Our Worst Runs Ever

Tue, 21 May 2024 08:59:21 -0500

The top 5 worst runs of our entire life, described in full, excruciating detail!

Episode 432: Joyce Abdo

Fri, 17 May 2024 23:07:12 -0500

Medically prevented from working out for the first three decades of her life, Joyce finally found freedom through fitness well into her thirties. Join us for her story of perseverance, endurance, and mindset.

Training Tuesday: Variety is NOT the Spice of Your Training Life

Tue, 14 May 2024 03:06:00 -0500

When do we need bland, consistent training and when should we spice things up with variety and novelty?

Episode 430: Trending Athlete Situations

Fri, 10 May 2024 22:28:49 -0500

We pick out a 4 current situations our athletes are dealing with and discuss them in depth: Should I have pushed harder? When have I raced too much? Do I pull the plug on my training or push through this injury? Am I actually healthy enough the start training again?

Training Tuesday: What is Speed Work?

Wed, 08 May 2024 09:08:29 -0500

We all have slightly different ideas of what really constitutes Speed Work for distance runners. Let’s explore that!

Episode 428: Corey Bellemore

Fri, 03 May 2024 22:13:52 -0500

3:57 miler, proud Canadian, and World Record Holder in the Beer Mile, Corey joins us to explain how a kid from Windsor came to be the fastest individual ever to run one full mile while consuming four beers and how doing so changed his place in the run world.

Training Tuesday: Mobility Work For Runners

Tue, 30 Apr 2024 09:14:29 -0500

Warning: you will either agree with us today or you will be really upset! Stretching and mobility work are such touchy topics. Runners will happily debate high vs low mileage, threshold vs vO2max work, or Lydiard vs Daniels, but bring up mobility work and watch those smiles get turned upside down real quick! So, today is OUR take on what runners do and don’t need to worry about when it comes to flexibility, mobility, and range of motion. Don’t say we didn’t warn you!

Episode 426: Your Questions Answered!

Fri, 26 Apr 2024 16:49:25 -0500

We had a great queue of listener questions this month, from footwear to focusing on time vs mileage. Enjoy!

Training Tuesday: Training for Hybrid Sports

Tue, 23 Apr 2024 03:01:00 -0500

Hybrid racing is the ultimate meeting ground for endurance and power athletes, but can they both train the same way? We break it down today!

Episode 424: Maura Lemon

Fri, 19 Apr 2024 17:36:52 -0500

Fresh off her finish as the 10th American at the Boston Marathon, Maura chats with us about training for an Olympic Trials qualifier while balancing the duties of a full time high school teacher and mom of three!

Training Tuesday: How to Run Your Best Everything!

Tue, 16 Apr 2024 03:01:00 -0500

Everything, everywhere, all at once! That’s how many runners like to race. So let’s build out that training style today! From 1 mile through 50 miles, we’ve got you covered.

Episode 422: Training Talk, Race Preview and Season Goals

Fri, 12 Apr 2024 20:40:56 -0500

BK & KD sit down for a chat about how their training is progressing, Kirk’s upcoming race, and what they’re planning for goal races this year.

Training Tuesday: How to Run Your Best Ultra

Tue, 09 Apr 2024 10:34:08 -0500

On road, off road, mountain, 50k, 50 mile? We’ve got you covered!

Episode 420: Ryan Atkins

Fri, 05 Apr 2024 18:57:17 -0500

Fresh off his runner-up finish in the sands of Saudi Arabia, Ryan joins us to talk training theory, preparing for the arrival of his first child, his status with Spartan, and plenty more!

Training Tuesday: How to Run Your Best Marathon

Tue, 02 Apr 2024 03:01:00 -0500

What mileage, workouts, weekly structure and training style are needed to run your lifetime best for the full marathon?

Episode 419: Matt B Davis

Fri, 29 Mar 2024 13:33:42 -0500

Matt discusses making his living in the running, OCR and Hybrid landscape, how he operates his business, what drives him and how he envisions the future of sport to look.

Training Tuesday: How to Run Your Best 5k

Tue, 26 Mar 2024 03:01:00 -0500

The 5k is the most commonly sought after PR, so let’s make sure you hit your lifetime best!

Episode 417: Brakken & Kirk vs ChatGPT

Fri, 22 Mar 2024 18:31:45 -0500

We run ChatGPT through this month’s Q&A questions in order to find out just how effective AI can be for run coaching.

Training Tuesday: How to Run Your Best Mile

Tue, 19 Mar 2024 03:01:00 -0500

Not everyone races the mile distance but MOST people wouldn’t mind running a fast one. We’ll tell you how to do it!

Episode 415: Nick Kershaw

Fri, 15 Mar 2024 14:50:30 -0500

In 2015, Nick left his job in finance, placed all his possessions in two bags, and set on his way to create Impact Marathons around the world. Impact Marathons combine Nick’s love of running and his passion for enacting positive change in the world. Enjoy this one!

Training Tuesday: Q&A Interval Workout

Tue, 12 Mar 2024 17:56:05 -0500

We get three minutes to answer your question before moving to the next one! Today we stick to more answers and less tangents.

Episode 413: Jared Broughton

Fri, 08 Mar 2024 20:42:33 -0600

A running coach and high level visually impaired athlete, Jared has worked his entire life to overcome challenges most of us never even consider. Join us for a great conversation about running, adapting and overcoming, inclusion, and mindset!

Training Tuesday: How Often to Race

Tue, 05 Mar 2024 03:01:00 -0600

For every type of athlete there is an ideal frequency for racing. What’s yours?

Episode 411: Olympian Carrie Tollefson

Fri, 01 Mar 2024 21:53:30 -0600

Carrie returns to the show for a great conversation about transitioning to the real world after identifying only as an athlete, her flourishing broadcasting career, training as a masters athlete, and a few of her favorite workouts.

Training Tuesday: The Anatomy of a Breakthrough

Tue, 27 Feb 2024 03:01:00 -0600

Breakthroughs often happen right when we’re not expecting them. What are the signs of an impending breakthrough and what are some ways we can encourage it?

Episode 409: Alec Blenis

Fri, 23 Feb 2024 22:08:48 -0600

Alec joins the super elite, highly sought after and uber prestigious list of second time podcast guests as he stops by to tell us why every runner should be strength training! If you know Alec, you already know this will be a good conversation.

Training Tuesday: When to Get Tough vs When to Bail on a Workout

Tue, 20 Feb 2024 02:01:00 -0600

Some days you just don’t have it. Some days you’re way slower than your intended pace. Some days you’re just fatigued. When should you push through and when should you live to fight another day?

Episode 407: Lauren Weeks

Fri, 16 Feb 2024 13:28:09 -0600

Already a world champ and record holder, Lauren has again taken her training and racing to the next level. If you liked Lauren’s previous episode detailing her journey as a person and athlete, you’ll love hearing her break down her training and racing routines and methodology!

Training Tuesday: Recap From the TRP Retreat + Doping in Our Sport

Tue, 13 Feb 2024 02:01:00 -0600

We are back from deep in the Midwest woods to discuss how our retreat went, our plans for the podcast, and a recap of our weekend’s workouts. We close with a chat about drug use in running.

Episode 405: AMA from The Running Public Retreat!

Fri, 09 Feb 2024 21:50:19 -0600

We’re in the backwoods of Wisconsin, together in-person at last, answering your most pressing questions!

Training Tuesday: What You Think You’ve Done vs What You’ve Actually Done

Tue, 06 Feb 2024 22:35:36 -0600

Ever look back at an old training log and realize you did way less work than you previously thought? Not a great feeling, but we can learn from that!

Episode 403: Crazy Solutions to Atypical Training Situations

Fri, 02 Feb 2024 22:07:27 -0600

Could you win an Ultra without ever running longer than 80 minutes? PR in a 5k without any interval work? Crush a Hyrox with zero weight lifting? Maximize your running potential on only three days per week?

Training Tuesday: Our Favorite Workouts of the Past Month

Tue, 30 Jan 2024 19:44:47 -0600

Brakken hits a quick recap of his race from Saturday, then the boys each list their three favorite workouts from the past four weeks of training.

Training Tuesday: Winter ≠ Bad Training

Wed, 24 Jan 2024 08:59:38 -0600

Some runners need permission to get out into the cold. Some will need permission to get on the treadmill and hammer. Some just need reassurance that fitness can be built in less than ideal conditions!

Episode 400: Hans Troyer

Sat, 20 Jan 2024 10:11:39 -0600

Hans just won the Bandera 100k, breaking Jim Walmsley’s course record in the process. Still in grad school, this was Hans’ first 100k. What led to such a debut? Also, thank you to all the listeners who have helped us reach 4 years and 400 episodes! We wouldn’t be here without you!

Training Tuesday: Chaining Together “B” Workouts

Wed, 17 Jan 2024 09:01:21 -0600

The off season is the perfect time to build consistency, and the easiest and most sustainable way to stay consistent is to avoid doing too much on any given day. The added bonus from doing B workouts rather than A workouts is you can do more of them.

Episode 398: Ryan Balch

Fri, 12 Jan 2024 22:13:12 -0600

Ryan is a Senior Lecturer at Vanderbilt University, with a PhD in Education Policy and a background in Psychology. This episode is a direct follow up to the Two Types of Athletes episode (those who get things done and those who find reasons not to). We explore the idea of what to do if you are the type who doesn’t “get things done no matter what.”

Training Tuesday: How To Implement Our Recent Training Topics

Tue, 09 Jan 2024 23:00:31 -0600

Recently, we’re discussed Speed Sprinkles, Muscular Endurance work, Medium Long Runs, and Long Runs. Today, we discuss how to schedule these into your training, how they should feel during, and how you should feel the day(s) after.

Episode 396: Ja Shua Reid pt 2

Fri, 05 Jan 2024 23:15:51 -0600

Joshua returns to talk through all things Ultra running: training, racing, strength training, fueling, and much more!

Training Tuesday: Permission to Exercise

Tue, 02 Jan 2024 20:52:00 -0600

Don’t let the perfect workout get in the way of a good workout! Sometimes we’re strapped for time, completely lacking motivation, or simply in a funk. At these times, we need to keep the ball rolling rather than skip out on a workout entirely. Exercise can be a powerful stopgap when training isn’t feasible.

Episode 394: Our 2023 Recap

Sat, 30 Dec 2023 14:50:06 -0600

The training we attempted, the races we completed, the lessons we learned, and our plans for 2024!

Episode 393: Pain Isn’t a Thing (with Matt Fitzgerald and Ryan Whited)

Fri, 22 Dec 2023 21:42:14 -0600

Ryan Whited and Matt Fitzgerald join us to talk about how pain is incorrectly used to identify and rehab injuries. They’re recently written a book on the subject, Pain & Performance: The Revolutionary New Way to Use Training as Treatment for Pain and Injury., and they have some bold, fantastic ideas that all athletes need to hear!

Training Tuesday: Don’t Stress Over Paces!

Tue, 19 Dec 2023 16:38:49 -0600

Sometimes we try to get too cute with our training paces. We try to be too precise and we get stressed over tiny little details that probably don’t impact us noticeably in the long run. Just how accurate do we need to be during quality sessions?

Episode 391: Charlie Lawrence

Fri, 15 Dec 2023 22:28:29 -0600

Fresh off his 50 mile World Record, Charlie stops by to talk his journey, his training, and his future goals in this sport!

Training Tuesday: Minimum Effective Dose of Speed?

Tue, 12 Dec 2023 21:09:35 -0600

Is there benefit to doing some really seriously fast running, even for long distance runners? If so, how often should we do it to avoid interrupting our usual training?

Episode 389: Ja Shua Reid

Fri, 08 Dec 2023 19:52:39 -0600

One of the great stories, minds, and personalities of the endurance world, Josh joins us to share some of his background, some of his training wisdom, some laughs, and a whole lot of entertaining chat!

Training Tuesday: There Are Two Types of Athletes

Tue, 05 Dec 2023 22:35:58 -0600

Those who find a way to get it down and those who find a reason not to get it done. Which are you?

Episode 387: Our Off Season Approach

Sat, 02 Dec 2023 00:57:28 -0600

This episode is a peak behind the curtain as the boys discuss their off season plans, their current views on training, and how they approach working towards a season’s build.

Training Tuesday: Thanksgiving Q&A

Tue, 28 Nov 2023 19:03:28 -0600

You all sent some great questions and we’re giving out full helpings of answer! From volume and lifting to creatine and shoes, this episode has a little of everything.

Episode 385: Ron Mann & Matt Baxter

Fri, 24 Nov 2023 20:58:56 -0600

The legendary coach of Northern Arizona University and NAU Alumnus / Pro Hoka Runner Matt Baxter join us to discuss the legacy of NAU’s powerhouse distance program and what makes them so special.

Training Tuesday: Thanksgiving Episode

Wed, 22 Nov 2023 17:41:49 -0600

The boys answer a listener question about long Ultras, break down NCAA Cross Country Nationals, then discuss what Running related things they are most grateful for.

Episode 383: Laura Green

Fri, 17 Nov 2023 23:26:10 -0600

Laura is current one of the leading running personalities on social media, but backs up her fame and humor with some serious chops as a runner.

Episode 382: Dr. Grayson Wickham, PT, DPT, CSCS

Tue, 14 Nov 2023 13:53:03 -0600

A Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, Functional Medicine Practitioner, and founder of Movement Vault, Dr Wickham joins us for a conversation on joint longevity, flexibility, mobility, stretching, human movement, injury prevention, injuries, injury rehab, and recovery.

Training Tuesday: Your Questions Answered!

Tue, 07 Nov 2023 20:08:22 -0600

The boys catch up after Kirk’s vacation and then answer nine very good questions submitted by you all during the past month.

Episode 381: Rich Ryan on “Cross Training”

Fri, 03 Nov 2023 13:32:37 -0500

Rich and Brakken have a deep dive conversation about using Non Impact Cardio (cross training) as a performance enhancer RATHER than using it for only for rehab specific purposes. How can a runner use non running activities to noticeably improve their race performances?

Training Tuesday: Q&A with Brakken & Lisa

Tue, 31 Oct 2023 21:09:27 -0500

Kirk is on vacation, so Lisa steps up and lobs listener questions for Brakken to knock out of the park!

Episode 379: Eamon McKenna

Sun, 29 Oct 2023 10:38:07 -0500

Eamon was the team captain, and emotional leader, of UW OshKosh’s track and cross country teams when Kirk first arrived on campus as a freshman. After a stellar individual running career, he returned as a coach and has spent the last thirteen years leading the distance programs. Today he chats old running stories, his transition into collegiate coaching, and the challenges of coaching and recruiting in the day and age of social media.

Training Tuesday: Comeback Season?

Tue, 24 Oct 2023 11:08:47 -0500

Brakken raced, and won, this weekend! What does it mean, if anything? Then, the boys answer a few listener questions.

Episode 377: Lisa Kraker

Fri, 20 Oct 2023 21:17:57 -0500

Get to know your second favorite host through the eyes of his wife! Lisa walks us through their journey from college to full time athlete to coach/father/podcaster/husband.

Training Tuesday: Listener Submitted Q&A

Tue, 17 Oct 2023 22:45:04 -0500

We’ve received too many good questions lately, so we’re blasting our way through them today!

Training Tuesday: Training Yourself - The Best Scientific Approach vs The Best Approach for You

Tue, 10 Oct 2023 11:09:50 -0500

There a so many “scientifically sound” training approaches out there. Is one best? Are any better than any others for me? How do I find out?

Episode 374: Three Important Questions!

Fri, 06 Oct 2023 20:18:26 -0500

How do I know if I’m doing enough volume/mileage? When is it time to invest in a better (fill in the blank)? How do I start dealing with crippling race anxiety?

Training Tuesday: Training Yourself - Workouts You Do Which Make No Sense

Tue, 03 Oct 2023 19:38:06 -0500

Episode Two of our mini series! We all have workouts which would make absolutely zero sense on paper. Maybe you just love the workout. Maybe it is necessary for injury prevention or mental toughness. Or maybe it really just doesn’t make any sense and you shouldn’t be doing it!

Episode 372: Justin Hamilton

Sat, 30 Sep 2023 12:13:06 -0500

Justin takes us through his recent experience of switching from pursuing a chilly 140 mile FKT with 36,000 feet of vert to a warm 100 mile race with 13,000 feet of vert. He discusses switching from pure steep hill training to flat, faster training, how he went about utilizing heat acclimation practices, how he fits in his massive training weeks, and what a race feels like when your gut betrays you.

Training Tuesday: Training Yourself - Boring is Best

Tue, 26 Sep 2023 15:05:47 -0500

Today kicks off a mini series on how to effectively train yourself for running performance. We begin things with “Boring is Best, Unless You Need Excitement.” All the best endurance athletes use simple training methods. How do you enact this without going stir crazy?

Episode 370: Veejay Jones Branches Out

Fri, 22 Sep 2023 23:59:00 -0500

Veejay went right to the top of the OCR world on the strength of his running and obstacle abilities. With the shifting landscape in OCR no longer motivating him the way it used to, he’s decided to branch out into Hybrid Racing. Today he discusses the process of taking time off running, taking up serious weight training and learning to run while truly compromised for the first time, and how it has made him more serious about getting faster than he’s been in years.

Training Tuesday: How to End Your Running Year (and start your next season correctly)

Wed, 20 Sep 2023 10:08:18 -0500

Many of us are approaching the end of our current “season”, which leads to questioning how to properly wrap things up and begin the off season. We dive deep and explore this all the way through!

Episode 368: Four Important Questions

Fri, 15 Sep 2023 14:29:26 -0500

How do I improve my ability to go to the pain cave in a race, as well as build mental toughness in general? How do I cultivate motivation? How long does it take to regain race fitness after rehabbing an injury? How long does it take to sharpen up for a faster, highly anaerobic race?

Training Tuesday: Build Your Dream Running Closet

Wed, 13 Sep 2023 22:21:30 -0500

Daily training shoe. Short race shoe. Long race shoe. Trail versions for everything! Running shorts, socks, shirt, long sleeve, and jacket. Headphones and watch. We tell you exactly what we’d choose and why!

Episode 366: Corinna Coffin Answers Your Nutrition Questions

Fri, 08 Sep 2023 22:26:46 -0500

Corinna Coffin MS, RD, CSSD joins us for part two, and this time she fields your most pressing questions regarding sports nutrition.

Training Tuesday: Q&A!

Wed, 06 Sep 2023 13:13:57 -0500

Coming down from altitude for a race. Climbers vs descenders. My coach doesn’t believe in zone based training. I can’t get my heart rate up. Preparing for races with significant water crossings/swims. What does a stress fracture feel like? Should I use creatine? Do I need to fully warm up for quality session?

Episode 364: Matt Fitzgerald

Fri, 01 Sep 2023 17:20:59 -0500

Matt spent an entire training block, en route to the Chicago Marathon, living and training with the NAZ Elite pro running team. His experience was so life changing that he set about creating the opportunity for others to go through the same process. Dream Run Camp: Train like the pros, live like the pros, eat like the pros, and recover like the pros.

Training Tuesday: You’re Not Twenty Anymore

Wed, 30 Aug 2023 10:55:22 -0500

The training that worked for us as beginner/youthful runners probably can’t sustain us as we progress through our running journey. Here’s how we believe every runner should approach their training once the “noob gains” are gone.

Episode 362: Jack Bauer on Maintaining Fitness Through Injury

Fri, 25 Aug 2023 21:24:16 -0500

9 weeks ago Jack broke his kneecap. Today his fitness metrics remain high despite not running a step. He tells us how he got through the healthcare system quickly and efficiently and how he kept his engine primed without running.

Training Tuesday: Pacing for Long Races (2+ hours)

Tue, 22 Aug 2023 21:19:06 -0500

Finding the correct pacing strategy for long distance races can be super difficult but is also extremely important. Maximize your endurance events with this episode!

Episode 360: Eric McIntyre

Fri, 18 Aug 2023 22:05:34 -0500

Coach, CPT, and social media guy, Eric talks how to keep living the running dream and make it work financially without being a professional athlete.

Training Tuesday: Who’s In Your Five??

Tue, 15 Aug 2023 20:18:26 -0500

We discuss the five workouts we have prescribed the most so far in 2023 to our one-on-one clients. We have talked about our favorite workouts before, but today is all about the workouts we find so effective that we can’t stop programming them!

Episode 358: The Mileage Multiplier!

Sun, 13 Aug 2023 18:10:03 -0500

How can a low mileage athlete prepare for a long race without risking injury? Today’s chat is all about how to get the most out of your mileage!

Episode 357: Game Changers

Fri, 04 Aug 2023 23:15:00 -0500

The internet and television are full of products, theories, and training styles that promise to be Game Changers. Today, we discuss the things that actually have changed us for the better throughout our time as runners.

Training Tuesday: Musings on Racing

Tue, 01 Aug 2023 16:05:29 -0500

It is Kirk’s wedding week, so we’re keeping things light! Today we recap the 5k he just raced on the track and discuss our thoughts on racing, heat, pacing, and more.

Episode 355: Corinna Coffin, MS, RD, CSSD

Fri, 28 Jul 2023 22:06:17 -0500

Corinna is a high level runner, hybrid athlete, Crossfitter, and OCR athlete, but also a great mind in the Sports Nutrition world. Get ready for two hours of a practical, applicable, and relatable conversation about fueling for performance.

Training Tuesday: Stride Work

Tue, 25 Jul 2023 17:40:34 -0500

Last week’s interview with Dr Doug shed some great light on the importance of running your best stride. Today we focus on practical skills, drills and tips for improving your body’s ability to run that best stride.

Episode 353: Dr Doug Adams

Sat, 22 Jul 2023 12:11:03 -0500

Founder of RunDNA, a 3D gait analysis company, Doug is a wealth of running knowledge. On top of being an expert in the field of stride analysis, Doug also serves as a PT to some of the top runners in both the US and abroad.

Training Tuesday: Brakken’s Race Report and Takeaways

Tue, 18 Jul 2023 22:04:22 -0500

Sob story? Retirement? Embarrassment? Relief? We know Brakken had a tough day at the office in Pennsylvania this weekend and he breaks down exactly what happened, why, and what it means for him moving forward.

Episode 350: Mike Brunette - Sub 3 in Every State

Fri, 14 Jul 2023 11:34:03 -0500

Twelve years ago, Mike set off on a quest to run a Sub 3 Hour Marathon in every US state. This is that story!

Training Tuesday: Three Questions

Tue, 11 Jul 2023 16:43:33 -0500

Listeners submitted some good questions this week, so we choose three and drove on in:

1. When should I push through and when should I take a break in training? How should “improving “ feel?

2. How much should I use Pace as a metric for Quality Workouts when preparing for OCR?

3. I just cancelled my upcoming race and signed up for a different one a few months later in the year. Should I keep following my training plan or should I rework the plan based on the new goal?

Training Tuesday: Training Tuesday Long Run!

Fri, 07 Jul 2023 07:30:19 -0500

We have too many training items on our mind this week, so we’re covering multiple topics today! We start with the lessons we had reinforced to us this past weekend about pacing and racing in the heat, and then we progress to warm ups, race strategy, and mental toughness.

Episode 347: Matt Groose

Fri, 30 Jun 2023 22:52:18 -0500

Matt was the best runner on Kirk’s college track team. He was a 4:00 miler and a 1:47 800m runner. In the twenty years since they last saw each, Kirk found OCR and trail racing while Matt dabbled in triathlon before becoming a National Record holder on the row and ski ergs. And today here they are, reunited on The Running Public!

Training Tuesday: Putting It All Together

Tue, 27 Jun 2023 14:46:14 -0500

Over the past three weeks, we’ve discussed the three main types of Quality Sessions: Speed Work, Threshold Work, and Long Runs. Today, we break down exactly how we like to mix them all together at different points of the year (Off Season, In Season, Peaking).

Episode 345: Misconceptions and Misunderstandings

Fri, 23 Jun 2023 23:02:49 -0500

Running, like any form of fitness, is full of preconceived notions which simply aren’t super accurate. So, let’s put some of them to rest today!

Training Tuesday: The Quality Long Run

Wed, 21 Jun 2023 21:15:51 -0500

Are long runs overrated, underrated, or simply misunderstood? What exactly is a Quality Long Run and why should we be doing such a thing?

Episode 343: Cody Fuiten

Sat, 17 Jun 2023 10:29:22 -0500

From strongman and Canada to running and China, Cody has lived quite the athletic life!

Training Tuesday: Threshold Training

Tue, 13 Jun 2023 22:45:04 -0500

Lactate threshold. Anaerobic threshold. Ventilatory threshold 2. Forget all the terms and science and confusion. There are plenty of other episodes out there regarding all of that! Today is all about WHAT this type of training looks like, WHY it is so effective, and HOW we can implement it effectively in our training.

Episode 341: Speed Dating

Fri, 09 Jun 2023 22:24:15 -0500

Brakken and Kirk get to know each other on a much more intimate level by spending an hour grilling each other with Speed Dating questions.

Training Tuesday: The Need for Speed

Tue, 06 Jun 2023 22:07:15 -0500

“Speed Work” is one of the most misunderstood and misapplied types of quality workouts! We all want to be fast, but how fast do we need to be running in training? Today’s episode breaks down what speed work is, common misconceptions, and how to implement it in your schedule (assuming you’re training for an event that is 5k or longer!).

Episode 339: Meg Jacoby

Fri, 02 Jun 2023 17:44:14 -0500

Meg transitioned from running track and cross country at UConn to setting the current Hyrox World Record. Fresh off her 2nd place finish at the Hyrox Championships a week ago, she walks us through her fitness journey and drops some golden insights into the mindset and dedication needed to be a high level performer in any walk of life.

Training Tuesday: Training Cycles Part 3 - The 14 Day Cycle

Tue, 30 May 2023 19:42:47 -0500

We wrap our mini series with the longest common training cycle: The 14 Day Cycle. This plan takes the best of the 7 Day and 10 Day cycles and combines it all into a delightful little microcycle.

Episode 337: Answering Your Questions

Fri, 26 May 2023 17:02:15 -0500

Heart rate training vs RPE. Road shoes vs trail shoes. Mileage vs vert for ultras. Singles vs doubles. Starting out with low mileage vs high mileage as a runner.

Training Tuesday: Training Cycles Part 2 - The 10 Day Schedule

Tue, 23 May 2023 17:18:12 -0500

Arguably the single most effective use of your training time, the 10 Day cycle is tailor made for nailing your quality sessions and fully recovering in between!

Episode 335: The Boys Get REAL Introspective!

Sat, 20 May 2023 04:00:00 -0500

One simple question about a race decision spawned 90 minutes of deep dive into why Brakken is the way he is, what the guys want out of running this year, and why sustainability matters so much in your fitness journey.

Training Tuesday: Training Cycles Part 1: 7 Day

Tue, 16 May 2023 09:26:40 -0500

We kick off a mini series on the different types of training cycles runners can employ. Today we dig into the most popular option: the 7 Day Cycle.

Episode 333: Tom Kerry

Fri, 12 May 2023 17:21:49 -0500

Tom works on the industry side of running events in the UK. From positions on the Mass Participation World Global Council and the Running Industry Alliance Board, to his current postings as Head of Partnerships at RaceNation and LimeLight Sports group, Tom has his hands in all things running related. He also has completed hundreds of Park Runs and has been voted Mayor of Running!

Training Tuesday: Learn from Successful Athletes

Tue, 09 May 2023 22:14:49 -0500

We look back on the characteristics, patterns, and trends of the athletes we’ve worked with who have experienced the most success. We break down how they think, act, and train, and hopefully give you some ideas for optimizing your own training and lifestyle.

Training Tuesday: For the Athlete Who Over Races or Wants to do it All!

Tue, 02 May 2023 21:32:59 -0500

The title is self explanatory! Do you try racing every weekend? Do you find yourself signing up for competitions that have no fitness relationships to each other? We got you!

Episode 330: David Magida

Sat, 29 Apr 2023 08:57:30 -0500

In the past year, Dave went through a tibial stress fracture that cost him 16 weeks, lower back issues, and an implosion at the Hyrox European Championships before rebounding to win the North American Championships. How did he manage his physical rehab, mental confidence, and training with a new baby in the mix?

Training Tuesday: What We Learned from Boston & Palm Beach

Tue, 25 Apr 2023 20:53:50 -0500

The Boston Marathon and the Palm Beach Spartan 3k. Two race types that couldn’t be more dissimilar, yet two races that showed us the exact same things: you must be ready for the unique demands of any race and you must pace yourself properly.

Let’s break that down in depth!

Episode 328: Cassie Todtenhagen

Sat, 22 Apr 2023 13:48:54 -0500

Cassie picked up running during Covid and immediately tried an ultramarathon. Since then, she’s been hooked and recently trained through her first pregnancy. Now, she prepares to rebuild for another ultra after giving birth a few weeks ago.

Training Tuesday: How to Scale Workouts to Your Ability

Wed, 19 Apr 2023 16:31:25 -0500

We’ve all seen an amazing runner post one of their “key race workouts” online. We invariably want to incorporate that workout into our training in some way. But should we do that exact workout or modify it to fit our fitness? And how would we go about doing so?

Episodes 326: Q&A!

Fri, 14 Apr 2023 20:36:17 -0500

Does Double Threshold Training have any use for an athlete who can’t fit doubles in their week? Should I practice fasted long runs? Am I training correctly for WTM? What would our last meal be? My cadence is super low, how do I fix it? And, of course, much more!

Training Tuesday: Brakken is Back!

Tue, 11 Apr 2023 21:05:47 -0500

Brakken is back in the US and mostly recovered from jet lag! The boys catch up, talk Kirk’s race from this weekend, and sprinkle some training talk around as well.

Episode 324: Glenn Racz - Part 2

Sat, 08 Apr 2023 11:08:45 -0500

Glenn just ran 15:58 for a 5k at 43 years old. Not bad a guy training for OCR and hybrid racing! We chat about how he is staying fast, healthy, and balanced as a masters athlete.

Training Tuesday: Tyler Jermann

Wed, 05 Apr 2023 20:40:40 -0500

Tyler Jermann joins Kirk for today’s Training Tuesday! They dive into half marathon and marathon training, float style intervals, breaking through plateaus, and some of Tyler's favorite training sessions.

Episode 322: Dr Fred Clary - Part 2

Sat, 01 Apr 2023 02:37:35 -0500

Dr. Fred Clary drops one hard truth after another in todays episode. We talk raw power for endurance athletes, nervous system training & recovery, systemic inflammation & countless other topics. Hang on for this one as you're going to learn a ton!

Training Tuesday: Veejay Jones’ Training Progression

Wed, 29 Mar 2023 11:28:07 -0500

Kirk is joined by Veejay Jones for todays training Tuesday! Kirk & Veejay get caught up on current life happenings & then dive into Veejay's training progression under different coaches & chat through his favorite workouts since picking up OCR in 2015.

Episode 320: Henry Ward

Sat, 25 Mar 2023 06:42:47 -0500

Henry Ward: recovering alcoholic and addict, ultra runner, and author of Running Without the Devil. Today we chat w/ Henry about his journey from hitting rock bottom to ultimately finding running, finishing a 250 mile ultra & now spreading the sobriety & running message to help others.

Training Tuesday: Our Season Goals

Tue, 21 Mar 2023 18:17:52 -0500

Kirk is back and Brakken is about to head out of country, so today is spent hashing out our goals and vision for racing in 2023.

Episode 318: Double Threshold Training

Sat, 18 Mar 2023 11:17:31 -0500

Rich Ryan joins Bk in order to nerd out on the hot new style of training sweeping the globe right now: Double Lactate Threshold Sessions. Strap in for two hours of science, theory, and plenty of BSing!

Training Tuesday: Two More Banging Workouts

Tue, 14 Mar 2023 15:09:23 -0500

Brakken describes two of his most effective workouts for Speed (30/30 Advanced) and Compromised Running (Katie E). He walks you through why and how to implement these, how to make them flat or hill based, and how to adapt them to your own needs as an athlete.

Episode 316: Shoe-lala!

Sat, 11 Mar 2023 10:29:51 -0600

With Kirk gone, there is nothing to prevent Brakken from spending 70 straight minutes breaking down everythIng no one ever knew they needed to know about super shoes. What makes a super shoe? Are all super shoes truly super? Will any super shoe work for me? Are they legit for the trails? How do I go about finding the best one for me?

Training Tuesday: Two Great Workouts

Tue, 07 Mar 2023 17:18:39 -0600

The Split Tempo & Big Foot: Two workouts with infinite variations and applications, for pure runners and OCR athletes alike! This is a short, sweet episode that breaks down exactly how to execute and implement these two Swiss Army Knife workouts.

Episode 314: Chad Trammell

Sat, 04 Mar 2023 11:04:34 -0600

TransRockies winner. Leadville 100 runner-up. Spartan Race OG. Almost completely unknown. Chad might just be the best trail runner you’ve never heard of!

Training Tuesday: How to Train while Traveling / On Vacation

Wed, 01 Mar 2023 15:53:55 -0600

Both Kirk and Brakken are heading overseas in the next month, so they’ve been working on adjusting their training plans in order to accommodate their travel. Seems like a perfect time to break it down on an episode! Whether you travel for work, with family, or for pleasure, this episode is for you!

Episode 312: Pre Vacation Q&A

Sat, 25 Feb 2023 22:34:40 -0600

Kirk and Jess are headed to Vietnam for two weeks, and there is no way they could relax and enjoy the trip knowing there are unanswered listener questions at home! So, Jess plays moderator while Kirk and Brakken get to work clearing the queue of some great questions which you all sent in over the past month or so.

Training Tuesday: Breaking Down Our Training Program

Tue, 21 Feb 2023 19:19:36 -0600

We recently launched a Running specific training plan to accompany our OCR training plan and our Strength training program, and we spend some time today spelling out exactly what it contains and how to use it. We preface that conversation with some chat about our recent interval sessions.

Episode 310: Lauren Weeks

Sat, 18 Feb 2023 15:36:41 -0600

The crossfitter who just wants to run for hours in the mountains and keeps winning World Championships joins us to discuss her training before, during, and after childbirth, what drives her, and how her mindset affects the way she trains and competes.

Training Tuesday: The Power of Purposeful Rehab and Non Impact Cardio

Tue, 14 Feb 2023 19:30:11 -0600

Brakken raced this past weekend and was pleasantly surprised by his fitness levels. The only possible explanation lies in the type of rehab work he’s done the past few months, so we dive into the nuts and bolts of it!

Episode 308: Mark Batres Part 2

Fri, 10 Feb 2023 20:18:11 -0600

The last time we chatted with Mark he was building towards his 2021 season. Since then, he’s found his calling in Ultras, won a world championship, and lost a full championship season to illness. Let’s dive in!

Training Tuesday: Our Personal Fitness Levels + A Few Listener Questions

Tue, 07 Feb 2023 21:55:09 -0600

What are some “mandatory” supplements for runners? Should I trust my HR zones when I’m out of shape? How should we gauge improvement? How do I keep my body hair from chafing? Plus, more!

Episode 306: Are You Training Correctly?

Fri, 03 Feb 2023 22:19:33 -0600

What is your current Stage of Training?
Is it time to repeat what you’ve done or is time to change things?
Are you more of a fast twitch or slow twitch athlete? What does it matter?
Should you keep doing what you like doing most?
Why is my training plan working better for others?

All of these are super important questions to be able to answer as a runner, so let’s dig in!

Training Tuesday: What The First Spartan Race of the Year Means for Us All

Tue, 31 Jan 2023 21:23:44 -0600

We break down Kirk’s awesome weekend of racing and talk about his takeaways from the first Spartan event of 2023 (how the course looked, what the obstacles were like, penalty loop setups, rumors for the season, etc).

Episode 305: DJ Fox

Sat, 28 Jan 2023 00:18:08 -0600

DJ joins us today to discuss his wild journey from bowling to power lifting to health nightmare to world champion.

Training Tuesday: Using Prescribed Paces for Rest Intervals

Wed, 25 Jan 2023 17:34:20 -0600

The classic form of interval training uses standing, walking, or slow jogging as the rest period following a hard/fast interval. There is an alternative means of conducting your “rest” during an interval workout and that is what we explore today!

Episode 303: Diane Miller

Sun, 22 Jan 2023 12:35:12 -0600

Our last episode was aimed towards the athlete who realizes they will never be “fast”. One of our listeners who fit that description realized that we totally missed the mark with other direction we took things. Today, she joins us for an unscripted conversation about what it really means to her. This was one of our best chats. Enjoy!

Training Tuesday: So You’ll Never Be “Fast”

Tue, 17 Jan 2023 15:01:21 -0600

As much as we like to talk about optimizing race performances, there is a whole sect of the population who will never be considered fast and who don’t really have any desire to be fast. That’s not why they run. So how do you approach running if your goal doesn’t have anything to do with speed?

Episode 302: Ask Us Anything!

Fri, 13 Jan 2023 20:41:36 -0600

This is NOT an informative Q&A. This will give no amount of running knowledge. It is probably our most ridiculous episode to date, or at least our most random. But, the questions all came from listeners so we can’t be held responsible!

Training Tuesday: How We’ve Changed as Coaches / What We’ve Learned

Tue, 10 Jan 2023 11:16:30 -0600

We both started as track/cross country coaches. Then we found OCR and trail running. How has that impacted and changed our philosophy and understanding of run coaching?

Episode 300: Ryan Kent - The Anatomy of a Comeback

Fri, 06 Jan 2023 21:57:32 -0600

What better way to begin our New Year’s push towards improving ourselves than to listen to a man who quit training, lost his love for the sport, lost his fitness, and then began the long road back to an eventual world championship.

Training Tuesday #149: Monsters Part 2

Tue, 03 Jan 2023 14:03:20 -0600

Last episode was about theory. Today is about action. We walk through how to put it all into action.

2023 Mindset: Monsters in the Dark

Fri, 30 Dec 2022 19:24:21 -0600

As the new year approaches, people everywhere scramble to refocus their lives. Far too often, they concentrate on flashy goals while failing to acknowledge the root causes of past failings. Let’s all avoid that this year!

We also clean out the few remaining listener questions from 2022!

Training Tuesday #148: How You Really Progress as a Runner

Tue, 27 Dec 2022 22:14:58 -0600

AKA, why running is just like marriage. People expect linear progression, which isn’t possible. Here is how it REALLY works!

Christmas Q&A

Sat, 24 Dec 2022 11:35:18 -0600

As we come to the end of a fantastic 2022, we’re taking the opportunity to answer as many of your questions as possible! You all sent some pretty great ones this time around!

Episode 148: Katie Knight

Fri, 16 Dec 2022 23:05:54 -0600

Possibly the best current example of a hybrid athlete, Katie went from a CrossFitter who didn’t run to world champion in the 24 hour World’s Toughest Mudder in just three years. Today she breaks down exactly how and why she trains the way she does does!

Training Tuesday #147: Why Training Volume Matters

Tue, 13 Dec 2022 21:41:45 -0600

You can be successful runner using a low volume, medium volume, or high volume approach. So, why do so many coaches and athletes believe that higher volume training is superior?

Episode 147: Kris Rugloski

Fri, 09 Dec 2022 22:17:14 -0600

Kris just completed one of the most outrageous years of racing, both in terms of how many races she ran and how many different types of races she excelled in. We gave up trying to guess how she pulls it off and just decided to ask her.

Training Tuesday #146: Strength Training for Runners

Tue, 06 Dec 2022 23:30:56 -0600

The weight room is, historically, the distance runner’s nemesis. You might not feel welcome. You probably don’t know where to begin. You might not know why runners should even lift. This episode is designed to educate you and put you at ease!

Episode 146: Ian Floyd

Sat, 03 Dec 2022 15:50:35 -0600

Ian is an Ultra runner and also the man behind the social media accounts of some of your favorite OCR and running podcasts. Plus, he has a pretty amazing story himself!

Training Tuesday #145: Atypical Training Styles

Wed, 30 Nov 2022 16:17:38 -0600

Recently, Parker Valby took 2nd place at NCAA cross country championships despite only running (allegedly) 3 times per week. That got our little brains thinking about the non traditional approaches to becoming a better runner!

Episode 145: Thankful for the State of Running

Sat, 26 Nov 2022 17:34:11 -0600

The sport of running is in a historically great place, and we’ll take the next 90 minutes to tell you exactly why!

Training Tuesday #144: The Best Gifts for Runners this Holiday

Tue, 22 Nov 2022 11:16:13 -0600

The title says it all! Be the best gift giver this year!

Episode 144: Chad Coleman

Fri, 18 Nov 2022 21:54:08 -0600

Chad has a wild story that takes him from broke and fighting addiction to finding sport and becoming an Age Group champ. Enjoy this one!

Episode 143: Meet Your Hosts Double Feature

Tue, 15 Nov 2022 10:26:53 -0600

It’s been two years since we released our “Get to Know Your Hosts” and we have new listeners who don’t know us as well as the OG listeners do. Since Brakken is out sick, we’re rereleasing those two episodes as one double feature episode today. Brakken is part 1; Kirk is part 2. Enjoy, and we’ll be back to our regular scheduled programming on Friday!

Training Tuesday #143: Treadmill Training During Winter

Tue, 08 Nov 2022 15:06:28 -0600

Is it weak to use the treadmill when the weather is cold? Is it okay to do speed work indoors rather than outdoors? How often should I force myself outside this winter? Do high level runners use treadmills?

Episode 142: Athlinks Reminiscing

Fri, 04 Nov 2022 12:48:22 -0500

Story hour? Race recaps? Training and racing advice? YUP.

Training Tuesday #142: AMA

Tue, 01 Nov 2022 17:27:24 -0500

You had random questions you wanted answered; we answer them! Be warned, these have very little to do with Training!

Training Tuesday #141: How to Crew (and be great at it)

Tue, 25 Oct 2022 15:45:56 -0500

Fall Ultras are here. Spring Ultras are right around the corner. The single most overlooked factor for a successful Ultra race? The people crewing it! This episode breaks down everything you need to know in order to set your runner up for success.

Episode 140: Ryan Atkins

Fri, 21 Oct 2022 18:18:00 -0500

Ryan talking setbacks, training, racing mindset, mental toughness, and finding passion year after year? Sign us up!

Training Tuesday #140: More Bangin Questions

Tue, 18 Oct 2022 17:45:06 -0500

You keep sending great questions so we just have to keep answering them! There are some great ones today, enjoy!

Episode 139: Listener Submitted Q&A

Fri, 14 Oct 2022 18:42:11 -0500

What sets pros apart? How do I train through crazy life stress? Can I train for an Ultra and a hybrid race simultaneously? For a mixed terrain race, how do I choose the right shoe? Why do Ultra runners drink Coke on course? All that plus more!

Training Tuesday #139: Pace Yourself!

Tue, 11 Oct 2022 18:07:38 -0500

This isn’t an episode about workout paces or race paces. This is an episode about pacing your life-training balance and pacing your season’s progression!

Episode 138: Tyler Jermann

Sat, 08 Oct 2022 15:34:11 -0500

Tyler is a 2:12:40 marathoner working full time and training in Kirk’s neck of the woods, up in Minnesota. Hear how a mid-pack college runner transformed himself into a monster marathoner. Plus, he has trail and ultra aspirations!

Training Tuesday #138: Off Season Planning Party!

Tue, 04 Oct 2022 15:03:50 -0500

It’s about that time y’all! Off season is quickly approaching and it doesn’t have to be an intimidating time of year! We break down how to approach preparing for 2023.

Episode 137: Jason Dupree

Fri, 30 Sep 2022 16:07:57 -0500

When ESPN and NBC stopped producing live coverage for OCR they left behind a need for someone to fill that role. Recently, Jason Dupree has been the technician and producer for many of the live race streams. Today he sheds light on what occurs behind the scenes, the challenges independent production companies face on race day, and his vision for the future of live race coverage.

Training Tuesday #137: When in Doubt, Go Longer

Tue, 27 Sep 2022 08:16:10 -0500

Far too often we prepare our bodies for the exact demands of our competition and then race day throws an unexpected wrench in our plans and we’re left in a world of misery on course. Here’s how to avoid that!

Episode 136: Faster at Forty

Fri, 23 Sep 2022 21:26:19 -0500

Ean Caskey is smashing all the Iowa masters running records. Seeing as we just talked about the aging athlete, we had to find out how!

Training Tuesday #136: Be Ready for OCRWC (or any multi race weekend)

Tue, 20 Sep 2022 08:43:26 -0500

Racing more than once in a day or a weekend is a very imposing but very doable task! Here’s how to approach it.

Episode 135: Rich on Hybrid Training

Sat, 17 Sep 2022 17:30:51 -0500

Rich Ryan is the fastest runner to go all in on hybrid races (running + strength stations). Why he chose to, what he does, how he does it, and how the Everyman athlete can do it!

Training Tuesday #135: Fabricate Some Training Excitement

Tue, 13 Sep 2022 15:01:15 -0500

Training motivation ebbs and flows and there is no shame in that! Today we chat through some tried and true strategies for getting out the door, then we spend some time talking about how to keep yourself accountable during a tough workout.

Episode 134: Listener Submitted Q&A

Sat, 10 Sep 2022 15:55:39 -0500

The boys break down Ultras, hydration pack use, downhill training blocks, running where predators lurk, and more!

Training Tuesday #134: Build Your Home Gym

Tue, 06 Sep 2022 14:59:23 -0500

We break down everything a runner or hybrid athlete needs in a home gym setup and give you budget and budget-less options!

Episode 133: Great Running Memories

Fri, 02 Sep 2022 12:32:47 -0500

Last week we told stories of our greatest running regrets. This week we do the opposite! These are some of our best running experiences.

Training Tuesday #133: The Aging Athlete

Tue, 30 Aug 2022 10:03:25 -0500

Father Time is undefeated. What then do we do about it?

Episode 132: No Regerts

Fri, 26 Aug 2022 21:59:21 -0500

Our biggest regrets as runners, all rolled into one chit chat story sesh. Bad gear choices, races we’d love to redo, missed opportunities, and much more!

Training Tuesday #132: Later Means Never

Tue, 23 Aug 2022 16:06:47 -0500

I’ll hit this workout later. I’ll start this training block on Monday. My diet starts after the weekend. I’ll start getting up for morning workouts once I catch up on sleep.

False.

Later = Never.

Episode 131: Miguel Guillermo Medina

Fri, 19 Aug 2022 15:00:38 -0500

The recent winner of the Ouray 100 mile race swings through to discuss his transformation from wheelchair to OCR to Ultra distance monster!

Training Tuesday #131: Big Time Q&A

Tue, 16 Aug 2022 11:06:39 -0500

The boys got rolling today on these listener questions! No surface level answers here, only deep dives!

Ankle stability while descending, treadmills for recovery runs and downhill work, descending for flatlanders, y mucho mas!

Episode 130: Matt Fitzgerald on Pacing

Fri, 12 Aug 2022 17:13:52 -0500

Matt rejoins the show to discuss all thing pacing! His new book, On Pace, is designed to teach every runner how to run every race at their real limit. This is a perfect discussion to pair with last week’s Pacing episode!

Training Tuesday #130: The Gear We’re Currently Using

Tue, 09 Aug 2022 13:56:14 -0500

What shoes, socks, underwear, shorts, shirts, rain jackets, hydration belts & packs, watches, sunglasses, and hats do we currently use? You asked; we answered!

Training Tuesday #129: Pace Yourself!

Tue, 02 Aug 2022 21:09:49 -0500

Over half the year has gone by and do you know what has been jumping out at us? Improper pacing! From the weekend warriors to world champs, we’ve seen people lose races, miss PRs, or simply just stop enjoying their daily runs, all due to improper pacing!

Episode 128: Chris Woolley

Sat, 30 Jul 2022 00:19:42 -0500

Australian endurance athlete, hybrid racer, and all around wild man Chris Woolley swings in to talk training styles, mental health, and crazy vert weeks!

Training Tuesday #128: Threshold Chat & Ultra Training

Tue, 26 Jul 2022 22:39:25 -0500

Justin Hamilton’s most recent episode sparked a lot of questions regarding training for an Ultra, so we’re answering them today! But first, a little soapbox action from Brakken about armchair coaches and threshold definitions ;)

Episode 127: Ultras & Backyard Ultras

Fri, 22 Jul 2022 10:16:11 -0500

Justin Hamilton joins us again to discuss how exactly he goes about preparing for, training for, and executing an Ultra distance race. We discuss how he prepares his legs for descending all day, night, and day again, his checklist for a successful Backyard Ultra (a ‘last man standing’ style of competition) and his advice for all those racing Ode to Laz this weekend!

Training Tuesday #127: Q&A Time!

Tue, 19 Jul 2022 09:15:15 -0500

Our last round of listener questions was on our birthday week in May, so let’s fire this thing up!!

Episode 126: Erin Azar

Fri, 15 Jul 2022 22:10:47 -0500

Mrs Space Cadet is quite possibly the best social media follow for runners who are able to laugh at the absurdity of our daily struggles. Hear how she found running, what motivates her, and why we need to embrace the daily, hilarious struggle of being a non elite athlete!

Training Tuesday #126: The Golden Rules of Training

Wed, 13 Jul 2022 09:38:48 -0500

Our beliefs and best practices of endurance training have changed and evolved over time, and they will continue to do so! But at this moment in time, this is the breakdown of our Six Golden Rules of endurance training.

Episode 125: Mike Stefano

Fri, 08 Jul 2022 17:02:58 -0500

Mike Stefano, co-host of Obstacle Running Adventures, delivers a fantastic conversation on running, mental health, and his experiences building his business around endurance racing.

Training Tuesday #125: It’s Got Us Thinking!

Tue, 05 Jul 2022 21:10:20 -0500

This is a three-part episode. One, we share our initial review of the new Tectonic X “trail super shoes” from Hoka. Two, we discuss “when to race your own race and when to race someone else’s race.” Three, we dive deeper down the rabbit hole that Jon Albon opened last week about the usefulness of training in super shoes.

Episode 124: Jon Albon - Part 2

Sat, 02 Jul 2022 10:18:24 -0500

When we last talked to Jon, a little more than a year ago, he was coming off foot surgery and barely able to jog. Last weekend he won the prestigious Marathon du Mont Blanc; arguably the best accomplishment of his entire career. How did he get from there to here? Suppose you’ll have to push Play!

Training Tuesday #124: Hunter Hunter Hunter

Wed, 29 Jun 2022 11:12:27 -0500

Mr McIntyre co-hosts a special Training Tuesday all about the training for Hyrox. Well, mostly about training for Hyrox with a small amount of Hunter tangents. Okay, a decent amount of Hyrox with a healthy amount of nonsense. Fine, it’s mostly chit chat, tangents, and nonsense, but there still is some Hyrox training GOLD in there along with a breakdown of his new Hyrox Masterclass training program.

Episode 123: Tim Lambiris

Fri, 24 Jun 2022 10:48:46 -0500

After his basketball career ended, Tim took up running in order to lose weight. 1,636 days later and he still hasn’t missed a run!

Training Tuesday #123: Listener Deep Dive Questions

Tue, 21 Jun 2022 15:30:26 -0500

Today we picked a few of your really good questions and took our time exploring them completely! Some highlights: Practicing ugly running, smart watch metrics worth paying attention to and distance vs time for Time Trials.

Episode 122: Dani Moreno

Fri, 17 Jun 2022 09:25:00 -0500

American distance running extraordinaire Dani Moreno joins us from Chamonix, France as she prepares for the Marathon du Mont Blanc. Hear her journey from collegiate runner to outdoor guide to US Champion, with plenty of European racing along the way!

Training Tuesday #122: Shoes 101

Tue, 14 Jun 2022 09:30:05 -0500

How do I know what shoe is best for me? Are all super shoes going to make me faster? Should I even be wearing super shoes? What drop and stack height works best for my stride?

We got you!

Episode 121: Darla O’Connor

Sat, 11 Jun 2022 18:37:34 -0500

As Brakken recovers from surgery, Masters stud Darla joins Kirk for a one-on-one dive into what makes her so dominant at 54 years young!

Training Tuesday #121: BK Post-Op

Thu, 09 Jun 2022 11:36:04 -0500

Brakken had surgery and Kirk took full advantage of the opportunity to ask a loopy Brakken all the tough questions about his mindset and future in running!

Episode 120: Meet Sayard Tanis

Sat, 04 Jun 2022 11:02:54 -0500

Today we get the opportunity to chat with the Beast of the Northeast, Sayard Tanis. This woman can flat out run, and her backstory is just as amazing. Enjoy!

Training Tuesday #120: Home Runs & DNFs

Tue, 31 May 2022 20:47:48 -0500

To close out the “how to react to race performances” mini series, we chat through appropriate reactions for the races you crush and the races you don’t finish at all.

Episode 119: Slow, but Fast

Sat, 28 May 2022 18:41:45 -0500

Veejay Jones joins the boys to discuss SPEED. What it looks like, how to train it, mistakes to avoid, and all things MAUD!

Training Tuesday #119: You Had a Bad Race

Wed, 25 May 2022 17:01:17 -0500

Some times you just don’t race well. What then? Funny you should ask!

Episode 118: Revival PT

Sat, 21 May 2022 07:47:55 -0500

Drs Benjamin Britton and Peter Stanley join us to talk all things Physical Therapy!

Training Tuesday #118: Trending Training Mistakes

Tue, 17 May 2022 10:06:21 -0500

After getting the opportunity to talk with dozens of athletes in Vegas this past weekend, we noticed some common mistakes being made in the training of many athletes. Let’s do our best to learn from them!

Episode 117: Listener Submitted Q&A

Sat, 14 May 2022 10:58:51 -0500

We have much to discuss today, from Brakken’s new injury to a bunch of fantastic listener questions. Enjoy!

Training Tuesday #117: Let’s Reassess Our Excuses

Tue, 10 May 2022 07:16:06 -0500

“The tree of training must be refreshed from time to time with the blood of excuses and yeah-buts.”

- Thomas Jefferson

Episode 116: Derek Rubis

Fri, 06 May 2022 14:37:10 -0500

Derek Rubis is the single biggest fan of running the sport has ever seen. He has been the entire running community’s most faithful supporter for the past 20+ years and it is time to return the favor. Please listen to this episode. Please share it with your running friends. And please consider becoming part of Derek’s journey in your own way!

Training Tuesday #116: Train Happy, Race Everything

Tue, 03 May 2022 10:24:55 -0500

I don’t want to overthink my training. I don’t want to mess with the hassle of periodizing my workouts. I don’t want to go all in with major training blocks that focus on one specific race. I just want to feel good, look good, improve as a runner, and be ready to jump into just about any competition that interests me.

How should I set up my training??

We’re glad you asked!

Episode 115: James Nair

Fri, 29 Apr 2022 12:04:27 -0500

Two episodes ago we told an athlete not to give up on the sport too soon. That athlete reached out to us and we interviewed him today!

Training Tuesday #115: Indecision

Tue, 26 Apr 2022 07:34:42 -0500

What race to choose. When to pull the plug on a race. What race series fits my skillset? How long do I have before I start to succumb to father time? The decisions never stop, so how do you work your way through them?

Episode 114: Emergency Q&A

Sat, 23 Apr 2022 12:57:51 -0500

We have an open mic and a backlog of listener questions, so let’s do this thing! Brakken tries to fight through training induced brain fog while also showing off his impressively bad math skills.

Training Tuesday #114: One Month Out From a Race

Tue, 19 Apr 2022 07:12:39 -0500

You’re one month out from race day and you’re not quite where you want to be, fitness-wise. What to do? We got you!

Episode 113: Nick Ryker Part 2

Sat, 16 Apr 2022 18:37:34 -0500

In his first episode, Nick was in the middle of the lowest point of his life due to medical issues. In Part 2, he discusses his re-emergence in the competitive race field and his improved mental game!

Training Tuesday #113: A Little Q&A Action

Tue, 12 Apr 2022 20:58:06 -0500

Kirk took down a course record this weekend while Brakken chased some nostalgia. They also answer some of your top recent, and not so recent, questions.

Episode 112: Justin Hamilton

Sat, 09 Apr 2022 13:33:35 -0500

Get ready to laugh, cry, cringe, and learn! This is an all time episode with ultra endurance athlete Justin Hamilton, and we’re not going to spoil the story by giving a preview. Enjoy!

Training Tuesday #112: Obstacle Breakdown

Tue, 05 Apr 2022 07:25:25 -0500

We’ve been receiving lots of requests for an episode describing how to approach each obstacle at a Spartan Race, so here it is! Come for the nerdy OCR talk, stay for the Bachelor in Paradise talk!

Episode 111: Ida Mathilde

Sun, 03 Apr 2022 13:32:17 -0500

Danish National Champion. European Champion. Runner-up at World Champs. Ida is a force in any endurance sport she enters, despite not finding running until her early twenties!

Training Tuesday #111: The Great Shoe Show

Wed, 30 Mar 2022 21:47:33 -0500

We list the shoes we use/would use/recommend for every type of race: 5k and under, 10k to Half Marathon, and Marathon to Ultra. PLUS we break it down by terrain type: road, smooth trail, technical trail, and sloppy trail. Boom.

Episode 110: Honor Thy Trails!

Sun, 27 Mar 2022 11:14:12 -0500

Spring time = trails are opening. It also means the trails are at their most vulnerable. Master trail builder Adam Buck drops by to walk us through proper trail etiquette!

Training Tuesday #110: The Simplest Running Plan!

Wed, 23 Mar 2022 10:18:55 -0500

The good folks on the message boards over at Letsrun had an interesting question: What is the simplest plan for getting faster?

We decided to answer it!

Episode 109: Race Lessons

Fri, 18 Mar 2022 15:04:00 -0500

We had a bunch of our Running Public athletes racing over the past two weeks, with many of them seeking meaning after a tough race. It can be tough to analyze your races without help at times, so today we break down our own personal race lessons that we’ve learned over the past two decades!

Training Tuesday #109: SLO Recap + Things We Learned

Tue, 15 Mar 2022 12:37:02 -0500

Kirk raced again and, surprise, he’s still super fit! Today we go in depth on the things this race taught us and how you can be better for it.

Episode 108: Leon Kofoed

Sat, 12 Mar 2022 18:56:20 -0600

The multiple time European OCR champ is in the midst of a comeback from a devastating leg injury. Hear him talk his progression as a runner, his love of training, and his painful journey back to the top!

Training Tuesday #108: Live Your Best Stride

Tue, 08 Mar 2022 11:17:46 -0600

We’ve noticed a trend of athletes practicing one stride and racing with a different stride once fatigue sets in. Let’s combat that together!

Episode 107: Q&A + Bachelor Gossip

Sat, 05 Mar 2022 10:51:17 -0600

Random episode content? Yup. Great info about training and Kirk’s Bachelor days? Double yup.

Training Tuesday #107: Kirk Raced!

Tue, 01 Mar 2022 12:57:24 -0600

Kirk raced. He learned some stuff. We tell you all about the stuff. Also, a discussion on incline intervals during race week!

Episode 106: Couples Therapy with Dr Kraker

Fri, 25 Feb 2022 11:27:50 -0600

Roles reverse as Kirk drops in for a running therapy sesh with the esteemed Dr Brakken Kraker!

Training Tuesday #106: How to Approach Race Week

Tue, 22 Feb 2022 16:21:00 -0600

It has been a while since some of you raced. Here’s our refresher on what to do and what not to do on race week!

Episode 105: Couples Therapy with Dr. Kirk

Sat, 19 Feb 2022 10:46:08 -0600

Doc DeWindt welcomes Brakken and Running to his therapy couch in order to help them work on their relationship. They make some great progress in today’s session!

Training Tuesday #105: How Effective is Cross Training?

Tue, 15 Feb 2022 18:38:37 -0600

Cross training is the subject of so many of the messages we receive each month, and for good reason! Today we talk about the different types of cross training and how to use it for building fitness vs recovery.

Episode 104: Eric Byrnes

Fri, 11 Feb 2022 15:43:22 -0600

From playing 11 years in Major League Baseball to going sub 23 hours at the Western States 100, Eric has lived a sporting life that few athletes can equal!

Training Tuesday #104: Training Through Sickness

Tue, 08 Feb 2022 12:07:28 -0600

Kirk is sick. Brakken just had COVID. It feels like the entire world is either coming down with or just getting over something. How should we approach training while sick??

Episode 103: Shawn Roberts

Fri, 04 Feb 2022 15:20:37 -0600

Shawn Roberts is a competitor through and through. From running the 800m and 1500m at Georgia Tech and then with the NJNY track team to the trails and mud of OCR, Shawn has been laser focused on winning every step of the way. His mindset and approach to life and training is on full display in this episode!

Training Tuesday #103: Too Much Base Building?

Tue, 01 Feb 2022 07:38:53 -0600

Is there such thing as spending too much time in Base Building phase? Let’s dive in!

Episode 102: Kris Rugloski

Sat, 29 Jan 2022 17:14:16 -0600

Kris has an unbelievable combination of maybe the best athletic range and the most unique life story of anyone we have ever had on this show (all apologies to Ryan Atkins and Stephen Menya). Good luck not becoming a Kris fan after this one!

Training Tuesday #102: If You Don’t Use It You Lose It!

Tue, 25 Jan 2022 11:43:52 -0600

Episode 101: 2021 Q&A Dump

Fri, 21 Jan 2022 13:59:47 -0600

We’re cleaning out our closet! All your remaining questions from 2021 will be answered today! There are some good ones, some tough ones, and a zombie apocalypse question. We’ve got it all!

Training Tuesday #101: Let’s Plan a Year of Racing and Training

Tue, 18 Jan 2022 11:46:02 -0600

January is upon us and race schedules are being released. It is the time of year when many runners are faced with the dilemma of what races to sign up for and how to go about being fit for those races. Today we walk you through how we attack this process!

Episode 100: Cali Schweikhart

Fri, 14 Jan 2022 12:23:05 -0600

Cali Schweikhart joins us for our 200th episode, and we couldn’t ask for a better guest to represent everything the Running Public stands for! Her story is one of athletic pursuits, personal demons, health challenges, and continuing redemption. Oh, and she’s teaming up with Brakken to attempt a world record a week from now!

Enjoy the episode and thank you all so much for the support over these past two years!

Training Tuesday #100: Spartan Series Chaos

Tue, 11 Jan 2022 11:24:48 -0600

Brakken and Kirk break down and react to Spartan’s big Age Group and Elite Series announcement. This is about as close to a hot take episode as you’re going to get!

Episode 99: Chris Shipley

Fri, 07 Jan 2022 12:55:21 -0600

From juvenile delinquent to the fastest person to run self supported around the United Kingdom, Chris is not your typical distance runner. Come for his wild story, stay for his killer accent.

http://chriscoastrun.co.uk/

Training Tuesday #99: 2021 Year In Review

Tue, 04 Jan 2022 11:33:55 -0600

Kirk and Brakken recap their highs and lows from 2021 and then preview what is in store for 2022. Thanks for being here with us the entire time!

Episode 98: Becca Jones on Ultra Training

Fri, 31 Dec 2021 14:54:39 -0600

We’re back from our holiday break with a phenomenal entry in our Philosophy of Training series. Becca Jones is an Ultra runner, Ultra Coach, and co-race director of the Tennessee Mile and the Mid State Mile Last man standing race. Get your notebooks ready!

Training Tuesday #98: The Fundamentals - Thresholds

Tue, 21 Dec 2021 16:11:36 -0600

Aerobic Threshold. Anaerobic Threshold. Lactate Threshold. Ventilatory Threshold 1. Ventilatory Threshold 2.

So many threshold terms. So much confusion!

Let’s break it all down!

Training Tuesday #97: The Fundamentals - Quality Workouts

Tue, 14 Dec 2021 10:50:13 -0600

Kirk raced this weekend, so we begin with the recap before moving into what we all love about training: The Quality Workouts!

Episode 96: Philosophy of Training - Rich Ryan

Sat, 11 Dec 2021 12:13:47 -0600

Rich Ryan makes Running Public history with his 4th appearance on the show! As always, he brings a wealth of information for runners and strength athletes alike. Have the notebook ready!

Training Tuesday #96: Brakken’s Ultra + WC Recap

Tue, 07 Dec 2021 11:53:06 -0600

Brakken hobbles to the mic to recap the Tennessee Mile, then the boys break down the Spartan World Championship.

Episode 95: Alec Blenis

Sat, 04 Dec 2021 10:03:29 -0600

When it comes to knowing the ins and outs of how the human body responds to both endurance and strength training, Alec Blenis is as good as anyone. Grab a pen and pad, and get ready for a few hours of knowledge bombs.

Training Tuesday #95:The Fundamentals - MWLR

Tue, 30 Nov 2021 11:48:12 -0600

The Mid Week Long Run, or Medium Long Run, is one of our favorite types of runs. Get pumped to dive into this little rascal!

FYI, we start with a chat about Brakken’s upcoming Ultra before breaking down the Spartan World Championship race, also this coming weekend. Skip to 42:10 to get right to the MWLR talk.

Episode 94: Joey Keillor - Run Great When it Counts

Fri, 26 Nov 2021 10:58:23 -0600

Steeplechase national champ, 2:21 marathoner, high school coach, and author Joey Keillor joins the Philosophy of Training series this week. If you’ve ever struggled with underperforming or overtraining, this one is for you!

Training Tuesday #94: The Fundamentals - Long Runs

Tue, 23 Nov 2021 12:32:36 -0600

Long Runs should be a staple of most runners’ programming, but we often let these slide out of use. Let’s refresh to ourselves why they are so important!

We talk a good bit about Brakken’s race, so skip to 30:00 if you want just the Long Run info!

Episode 93: Our Philosophy of Training

Fri, 19 Nov 2021 18:45:02 -0600

Kirk and Brakken each take on the same questions they’ve been asking other coaches during the past few Philosophy of Training episodes. Let’s see how they hold up under the pressure!

Training Tuesday #93: The Fundamentals - Easy & Recovery Runs

Tue, 16 Nov 2021 12:15:12 -0600

New series alert! We’re getting back to the basics on Tuesdays, focusing on the Fundamental pieces of running. Today we break down the principles of Easy and Recovery runs. They are very simple and very similar, but they are also the run types most often completed incorrectly!

Episode 92: Matt Fitzgerald

Fri, 12 Nov 2021 10:19:56 -0600

Acclaimed author and coach Matt Fitzgerald joins us to chat through his philosophy of training. Along the way we delve into his evolution as a writer, his experiences living and training with a pro running group, and his current health battle.

Training Tuesday #92: The Running Public Training Plan

Tue, 09 Nov 2021 07:17:45 -0600

We’ve received a lot of questions regarding the TRP Plan on Training Peaks recently, and with our off season build beginning this week it is a good time to give a complete breakdown of what’s in store for our athletes this year! We cover the weekly format, style of training, and yearly flow.

Episode 91: House Keeping

Fri, 05 Nov 2021 12:12:23 -0500

We take a break from our Coaches Series to clean house. We have so many listener questions unanswered that we just need to get through them. We start with Black Friday gift guides for runners, then get into the nitty gritty training questions!

Training Tuesday #91: Chit Chat + Mini Q&A

Tue, 02 Nov 2021 13:51:20 -0500

The boys get chatty about life and running, but they manage to answer a few listener questions along the way!

Episode 90: Philosophy of Training with Ian Hosek

Fri, 29 Oct 2021 16:05:34 -0500

Week Two of our series brings us Ian Hosek. Ian learned his craft while working at Nike and continues to apply his training principles today, with an emphasis on racing the trails and in the mountains.

Training Tuesday #90: Mash Up Episode

Tue, 26 Oct 2021 07:27:01 -0500

We begin with chit chat, move to a breakdown of the Richard Diaz Flow Training episode, then finish up with some tough love and motivation!

Episode 89: Training Philosophy with Rich Diaz

Fri, 22 Oct 2021 11:42:02 -0500

Today begins a mini-series focusing on the different philosophies of endurance training. As people approach their “off season”, it is the perfect time to learn and evolve! We will have a different endurance expert on each week who will explain their theory of training. We start with Richard Diaz, endurance coach and author. Rich spent decades working with athletes before developing his own system known as Flow Training. Enjoy and take notes!

Training Tuesday #89: How to Approach Your Off-Season

Tue, 19 Oct 2021 07:02:35 -0500

We all take at least one “off season” per year, and now is the time many people are looking to start theirs. Today we walk you through how to build and prioritize what should occur for you!

Episode 88: Let’s Talk About Weight Loss

Fri, 15 Oct 2021 16:50:27 -0500

This is one of the most difficult topics to address with people, and runners are no exception. We’ve put off this episode for long enough; it is time to dive into how and why an athlete should approach the idea of lowering their weight. Please go into this with an open mind, and please listen to the entire episode! This isn’t one to press play on if you don’t have your full attention available, as every little sentence matters!

Training Tuesday #88: Pacing and Strategy

Tue, 12 Oct 2021 07:09:59 -0500

Warning: Spoiler alert for Boston, Chicago, and the Spartan 24 Hour Championship!

The racing tactics of the pros this past weekend illuminated a flaw in how us mere mortals approach the majority of our workouts and races. This might be your most important episode for future races!

Episode 87: Listener Submitted Q&A

Fri, 08 Oct 2021 13:59:42 -0500

We received some truly great questions for this episode! Highlights include: running orthotics, preparing for hot races, burnout, how to train when you can’t get enough sleep, power hiking in races and training, and “should I race AG or Elite?”

Training Tuesday #87: Stagnation Part Deux

Tue, 05 Oct 2021 13:20:09 -0500

Last week we talked about why you should rebuild your base if you’ve stagnated. Today we address the other people in the room: Those who are stagnating but still have a race remaining on their calendar. If you can’t start your off season quite yet, how do you approach your final race? Today we tell you!

Training Tuesday #86: Stagnation

Fri, 01 Oct 2021 13:38:15 -0500

At this point in the year (October), there are two types of runners: those who are still improving and those who are not. If you are struggling with stagnation, this episode is for you! If you’re not, count your blessings and take notes today in order to prevent it from affecting you in the future!

Episode 86: Kirk’s Road to Recovery

Tue, 28 Sep 2021 15:13:22 -0500

As our listeners well know, Kirk has been away for two weeks. Today, he opens up about everything he’s been dealing with. This is a heavy, personal episode. Our Training Tuesday will be released Friday.

Episode 85: Hunter on Defeat and OCR Stars

Fri, 24 Sep 2021 09:51:51 -0500

In one of the most shocking upsets in OCR history, Hunter McIntyre was soundly beaten at the Hyrox World Championships in Berlin two weeks ago. A refocused Hunter joins us today to talk through how a champion responds to defeat. We also discuss season two of OCR Stars!

Training Tuesday #85: McCauley’s Favorite Workouts

Wed, 22 Sep 2021 10:04:22 -0500

We get a surprise guest host today who walks us through his all time favorite running sessions from high school, college, and post-collegiate. Get ready to run fast!

Training Tuesday #84: The Runner’s Checklist Part 2!

Tue, 14 Sep 2021 17:09:59 -0500

Last Tuesday we gave you all the major pieces to include in your training. This week we give you our list of things many runners are doing but shouldn’t be!

Episode 84: Stephanie Garcia

Fri, 10 Sep 2021 12:46:52 -0500

From college walk-on to professional runner, Steph’s passion for running and competing launched a career that has taken her around the world. So what prompted her transition from the track to OCR? Listen to her story today!

Training Tuesday #83: The Runner’s Cheat Sheet

Tue, 07 Sep 2021 13:51:15 -0500

What should I be doing in training? What strength work is beneficial to me as a runner? What mobility work is needed? What about core work? This episode is your complete guide to what EVERY runner should be doing in training!

Episode 83: John Clark - 48 Marathons in 48 Days

Fri, 03 Sep 2021 13:24:57 -0500

From 400lb Strongman to record setting Ultra Endurance athlete, John Clark has never been content to live an ordinary life! He broke the 24 hour Ski Erg record and then recently became the first to run a marathon in all 48 counties in England in 48 consecutive days.

Training Tuesday #82: Cramp Prevention

Tue, 31 Aug 2021 13:47:38 -0500

We’ve all been there and we never want to be there again! Today is nothing but how to prevent muscle cramping!

Episode 82: McCauley Kraker

Fri, 27 Aug 2021 11:30:46 -0500

The faster Kraker joins us for a story of running, injury, potential, setbacks, rock bottom, and rebirth. This is one you won’t want to miss!

Training Tuesday #81: How to Train While Racing Frequently

Tue, 24 Aug 2021 08:52:58 -0500

Some people just love racing. They would rather race than train, and they try to fill their schedules with as many races as possible. The question becomes, “How do I structure my training in between back to back race weekends (or back to back to back)?”

Episode 81: Kevin Donoghue

Fri, 20 Aug 2021 13:28:32 -0500

Kevin Donoghue has never chosen the typical path through life, so it is only fitting to have followed the same outside-the-box approach as an athlete. What started as a career as a defensive lineman and kick returner turned into a passion for endurance racing, ultimately leading him to becoming one of Obstacle Racing’s most decorated athletes.

Training Tuesday #80: Q&A Continued

Tue, 17 Aug 2021 08:47:28 -0500

We ran out of time last week, so we’re finishing up the Q&A today! We have some great topics, ranging from race cramping to blood flow restriction training, plus Kirk tries to navigate the choppy waters of purchasing a camper while recording a podcast.

Episode 80: Annie Dube

Fri, 13 Aug 2021 11:24:58 -0500

Annie is a relative newcomer to the world of endurance racing, but has had immediate success. Not an outstanding runner as a youth, she ground her way to the top of her sport through years of consistent work and an abundance of grit. Equal parts distance runner and mountain goat, Annie’s story is a great one. Enjoy!

Training Tuesday #79: Listener Submitted Q&A

Tue, 10 Aug 2021 11:39:12 -0500

Veejay Jones breaks down his latest After Action Race Report, then we discuss the heart rate training zones we personally use, our thoughts on the CBD craze, the importance of pace and terrain in training, and much much more!

Episode 79: Kris Brown

Sat, 07 Aug 2021 15:26:23 -0500

Kris is one of the most widely successful endurance athletes in North America. A self described “hybrid athlete”, he has seen success in everything from ultra running to obstacle racing. Kris boasts a resume that includes a top 10 finish at the Western States 100, a top 3 at a Spartan Race US National series event, and a 3:51 downhill road mile. On top of that, Kris is a chef, restaurant owner, coach, and course designer.

Training Tuesday #78: How to Assess Your Race Performance

Tue, 03 Aug 2021 12:30:49 -0500

Training built to race day, but now the race is over. What do you do now? The first thing every runner needs to do is assess their performance in a non biased manner. Easier said than done!

Excuses vs factors. Positives and negatives. Luck vs execution. Lack of toughness vs lack of fitness.

We use Kirk’s race this past weeks to walk you through how to approach your after action report and what to do with the information!

Episode 78: TJ goes Couch-to-Ultra

Fri, 30 Jul 2021 11:10:52 -0500

After listening to the Ross Wiemer interview (Episode 46), TJ Schraufnagel decided to begin running with the intent of completing a mountain ultra. This is the story of his journey from running 7 times in January to completing a 31 mile race in July, at altitude and with 10,000’ of elevation gain!

Training Tuesday #77: Consistency is King

Tue, 27 Jul 2021 16:02:34 -0500

We’ve all been there, searching online for the magic workout or training plan to get us through our next big race. Searching for the secret sauce that sets the great ones apart from the mortals. But what the great ones understand, either intuitively or through trial and error, is that success is the result of days, weeks, months, and years of consistent work. There is no magic workout that will launch you forward. Today we break that concept down and explore it fully!

Episode #77: Hawk Call

Fri, 23 Jul 2021 11:57:43 -0500

Hawk Call took a break from his summer build towards his senior cross country season at Utah Valley University and jumped into the US National Series race in Utah. In his first race in the elite field, he led for 90 minutes before finishing 3rd, putting the sport on notice. Today he walks us through his journey from “Hobie Call’s son” to D1 runner and future OCR star.

Training Tuesday #76: Perishable Skills

Tue, 20 Jul 2021 10:16:20 -0500

As runners, we work really hard in order to be ready for our next race course. Often times, this means targeting a specific skill (technical terrain, descending, etc) throughout our buildup to race day. However, we often leave those skills behind during our subsequent training blocks, leaving us scrambling to regain them when another situation calls for their use!

Today we discuss the top perishable skills and how to keep them well-oiled year round.

Episode 76: Anthony Kunkel

Fri, 16 Jul 2021 08:53:55 -0500

100k US Champ. Team USA Ultra Runner. Coach. Freethinker. Psychedelics advocate. Anthony is unique in a sport full of uniqueness. Kick back and enjoy a running interview that will go places we’ve not gone before, while challenging you to rethink the way you approach caring for your running body.

Training Tuesday #75: Big Mountain Races

Tue, 13 Jul 2021 12:22:07 -0500

We received an interesting question this week:

”How do you two approach a big mountain race, from the moment you wake up until the moment you cross the finish line?”

We liked it so much we talked about it for 55 minutes! From wake up time, breakfast, and warm up to mindset, strategy, and fueling, this is everything we think and do on mountain race day!

Training Tuesday #74: A Good Night’s Sleep and When to Reset

Tue, 06 Jul 2021 16:30:36 -0500

Today starts with a few personal stories that highlight the importance of flexibility on race week. You don’t always need a perfect lead-up to race day. Bad nights of sleep do not always equal a bad race! We then move into analyzing whether or not you are due for a “mini reset” in your training, along with strategies for resetting properly.

Episode 75: Impromptu Q&A

Fri, 02 Jul 2021 10:20:09 -0500

When life hands you lemons, make a Q&A Episode! Today we touch upon training with limited time available, training with new babies, how to handle physically aggressive racers on course, dealing with chronic pain, cramping on course, and racing shoes that drain well.

Training Tuesday #73: Racing Tactics

Tue, 29 Jun 2021 11:29:56 -0500

On race day, having the best fitness isn’t always enough to guarantee success. Often times the style of race eliminates people from contention long before their engine does. Practicing specific race day tactics in training is the only way to make sure you are ready for any style of race that presents itself! Today’s episode breaks down the main styles of endurance racing and gives you specific workouts to implement for each.

Episode 74: Arielle Fitzgerald

Fri, 25 Jun 2021 13:29:40 -0500

Arielle is currently one of North America’s best endurance runners but her path to stardom is certainly not the typical one. From high school long and triple jump sensation to six months spent medically bedridden, Arielle somehow transitioned into the world of ultra running. This young woman has a story and message that we all can learn from!

Training Tuesday #72: Rants and Olympic Trials

Tue, 22 Jun 2021 11:17:32 -0500

We showed up with a topic to discuss, but 70 minutes later we still hadn't moved past a long rant and some good ole fashioned Olympic trials chatting!

Episode 73: Veejay Jones

Fri, 18 Jun 2021 10:57:10 -0500

Veejay rejoins the podcast for an episode about mindset and the importance of technique work and mechanical efficiency as runner. This an episode that will make you rethink the way you train and approach running.

Training Tuesday #71: How to Run Uphill, Downhill, and Flat

Tue, 15 Jun 2021 10:28:15 -0500

Having a huge engine is great, but if you don't use it wisely you'll still leave time out there on the course! Today's episode is all about HOW to use your engine. Uphill, Downhill, and Flat Running all require the correct technique, mindset, skills, and strategy in order to maximize the hard work you put in building your fitness. Tune in and then throw down on race day!

Episode 72: Rich Ryan

Fri, 11 Jun 2021 10:41:13 -0500

We get a little bit of everything today with Rich! Coming off his recent win and World Best time at Dekafit and his second place debut at Hyrox, Rich talks training for hybrid races and maintaining high volume with minimal running while dealing with injuries. We also touch upon how to approach nutrition while injured, as well as a very in depth discussion on hotdogs and supershoes.

Training Tuesday #70: Slumps and Heat Training

Tue, 08 Jun 2021 11:04:01 -0500

Today is a two-part episode. In part one we follow up on the idea of being in a "running slump". We had so much feedback after Brakken talked about his personal slump that we felt it was necessary to continue the conversation! In part two we discuss training in the heat and humidity. Tis the season for miserable running weather, so let's attack it together! Part two starts at 31:20.

Episode 71: Listener Submitted Q&A

Fri, 04 Jun 2021 04:00:00 -0500

Not our typical Q&A session! We only hit a few questions today because they were so good that we needed to spend a lot of time on each of them. It's like 10 mini Training Tuesdays!

Race anxiety
Pace vs effort in races
What to do when you're totally unmotivated
Setting appropriate goals
and few more beauties!

Episode 70: Emma Cook-Clarke

Thu, 27 May 2021 10:23:15 -0500

2nd Place at the Canadian University Championships for Cross Country
2nd Place at the Canadian National Mountain Running Championship
36th Place at the World Mountain Running Championship

Those are the accolades of a world class mountain runner. At 28 year old she's still just entering her prime, so why is this woman making the switch to Obstacle Course Racing? By the time she finishes telling you her story, it will all make sense!

Training Tuesday #69: Managing Race Efforts

Tue, 25 May 2021 10:14:21 -0500

One of the hardest parts of endurance racing is choosing the correct effort and pace for any given race distance. Some people seem to intrinsically understand how to manage their race efforts, but the vast majority of us crash and burn time and time again. Today we give you all our tips, tricks, and strategies for nailing your next race!

Episode 69: Rylan Schadegg

Fri, 21 May 2021 17:09:00 -0500

Rylan is the newest "name to watch" in the OCR scene. At only 23 years of age, he has already retired from professional mountain bike racing and switched gears in order to attack obstacle course racing. Sit back, relax, and get to know the next big thing in this sport!

Training Tuesday #68: Do Big Things!

Tue, 18 May 2021 13:19:08 -0500

Every once in a while, we need to step way outside of our comfort zone and do something that scares us. Something we may not be prepared for. Something that changes us. Have you offered yourself that opportunity lately?

Episode 68: Natasha Mansell

Fri, 14 May 2021 17:02:47 -0500

One of the UK's top OCR racers, Natasha had an extremely unique journey to becoming an endurance athlete. She didn't find running until she was 29, but quickly made up for lost time. From medical hardships and developmental anomalies to sub-3:00 marathons, Natasha is an inspiration to the "everyman and everywoman" looking to improve their running and mindset towards training.

Training Tuesday #67: Goal Paced Workouts

Tue, 11 May 2021 08:44:13 -0500

We preach sustainability and caution on this podcast. We drive home the point that we need to hit certain paces and metrics in training. Well, today we throw all that out the window and discuss hitting workouts based on your future goals rather than your current fitness!

Episode 67: Hunter McIntyre - The Clydesdale Project

Fri, 07 May 2021 09:54:33 -0500

Hunter is teaming up with American Record Holder Ryan Hall to set the Clydesdale Marathon World Record (fastest marathon by a male over 200 lbs). He ran 2:55 at 214# with no marathon training. Hear how they plan to run under 2:37 this fall.

Come for The Sheriff, stay for the training talk and his priceless nuggets on mental approach to training, competition, and life!

Training Tuesday #66: Chit Chat with Kirk and Brak

Tue, 04 May 2021 11:32:36 -0500

Today is a look behind the scenes to what a typical conversation between Kirk and Brakken looks like. No agenda, no specific topics, just talking about races and training. However, the second half features Brakken making a bold statement about doing nothing but Compromised Running for the rest of the year and detailing why and how he plans to do so!

Episode 66: Listener Submitted Q&A

Fri, 30 Apr 2021 11:40:54 -0500

We hit a little bit of everything today ladies and gents! We have to say, the level of thinking behind these questions is really impressive. We love seeing people take their training seriously, and your dedication shows in your questions. Some highlights include:

Carbon trail shoe discussion
What certifications should a running coach have?
How to manage racing twice in one day
How to calculate fueling needs for a race
What OG OCR athlete would we bring back?
HR Zones vs FTP Zones

Training Tuesday #65: All About Threshold

Wed, 28 Apr 2021 11:04:00 -0500

Lactate Threshold might just be the single most misunderstood concept in all of endurance training. So, we dedicate an entire episode to explaining and simplifying this awesome piece of training jargon. Get ready to take some notes! And pay attention for the longest analogy (7+ minutes) we've ever used!

Episode 65: Nicholas Ryker

Fri, 23 Apr 2021 09:57:45 -0500

Three months ago, Nick was preparing to prove his ranking as one of the most promising young racers in North America. Then, he was diagnosed with ulcerative colitis. The toll it immediately took on his body has been severe, and he is actively fighting to regain control of his dreams of being a professional athlete. This interview will leave you rooting for Nick while realizing how lucky we are to be able to run in the first place.

Training Tuesday #64: All About Ultras

Tue, 20 Apr 2021 10:09:15 -0500

The people have spoken: It is time to dive into training and racing distances over 30 miles!

How much volume do you need?
Back to back long runs?
How long is long enough in training?
Do I need speed work?
Gear, fueling, shoes, etc

Episode 64: Rea Kolbl

Sat, 17 Apr 2021 09:25:22 -0500

Slovenian National Gymnastics Team Member for 10 years
Spartan Ultra World Champion
2x World's Toughest Mudder Champion
2nd Place at ECO Challenge: Fiji
Undefeated at OCR Races 8 Hours or longer
Bachelor’s Degrees in Physics and Astrophysics from Cal-Berkeley
Master’s Degree in Science and Engineering from Stanford.

This woman is one of the top endurance athletes on the planet but has taken the long, broken road to get here. Her story is incredible, as are the life obstacles she has overcome.

Training Tuesday #63: Swing the Hammer Hard!

Tue, 13 Apr 2021 08:54:21 -0500

If you're going to swing the hammer, swing that thing hard! That was a big take away from the Dr Fred Clary interview, as he talked at length about preparing for 110% or even 120% of the demands of your next competition. Today we explain what that means, why it matters, and how it works / what it looks like in training.

Episode 63: Dr Fred Clary

Fri, 09 Apr 2021 07:56:24 -0500

Fred Clary is a Chiropractic Neurologist, World Record holding Power Lifter, and a goldmine of knowledge about maximizing the potential of the human body. Today we look into the role strength training plays in unlocking your endurance potential. Be warned: Brakken filled an entire page with notes while recording this episode. This is one you will want to listen to with a pen and pad in hand!

Training Tuesday #62: All About Super Shoes!

Tue, 06 Apr 2021 10:51:51 -0500

The super-shoe era is officially here, so Doctor Kraker went into the lab to test out the Nike Alphafly against two "typical" racing shoes in order to get clear data that shows exactly how much these new shoes affect your running. Along the way we hit the following:

What is a super shoe?
How does the carbon plate work?
How do they affect pace at Mile, 5k, 10k, Half Marathon, and Marathon distances?
Should they be legal?

Episode 62: Lisa Kraker - Running for Happiness

Fri, 02 Apr 2021 12:14:48 -0500

Brakken's wife, Lisa, finally joins us today! Lisa hates racing. Hates it. She also can't stand easy runs, training schedules, and scripted quality workouts. We discuss how she structures her training and life in order to keep running a purely enjoyable and therapeutic exercise.

Training Tuesday #61: Kirk's Vegas Recap

Tue, 30 Mar 2021 09:52:21 -0500

Kirk raced in Las Vegas this past weekend while Brakken commentated the Savage Race in Georgia. They have several takeaways from the two races that could be difference makers for athletes moving forward!

The power of purposeful cross training
How truly awful it is to race in sand
The importance of a plan for attacking rigs
Having the correct mentality for racing under the new pandemic style of races

Episode 61: Glenn Racz

Fri, 26 Mar 2021 11:31:50 -0500

Glenn is a self taught runner who didn't even begin training until after college. Learning on the fly, he progressed to a low 15 minute 5k and 4:12 mile over the course just a few years. From there, he was signed by the Spartan Pro Team in 2014 and has been an OCR racer ever since.

Our longest episode yet, and you will not regret staying until the end! Glenn is one of the best people we have ever met in this sport, but he has also overcome some pretty incredible life obstacles along the way. If you don't know Glenn's story, buckle up!

Training Tuesday #60: Potentially Harmful Training Trends

Tue, 23 Mar 2021 12:35:25 -0500

We've noticed a few trends with the athletes we work with over the past few months. We want to go over them right now and hopefully help out anyone who is starting to exhibit similar behaviors in training! A few highlights:

Rushing injury rehab in order to be ready for a "B" Race
Forcing a specific pace on Easy / Recovery Runs
Cutting weight too aggressively / restricting too many calories
Trying to hit a monster workout too close to a race in order to feel mentally prepared

Episode 60: Listener Submitted Q&A

Fri, 19 Mar 2021 11:13:01 -0500

This month's Q&A covers a little bit of everything!

How much is too much cross training?
Nasal breathing as a tool vs a training style
Should you treat Grip training like Endurance training?
When to get new shoes for treadmill training
Can you improve your ability to use fast-twitch muscles?
Should supercompensation be used more heavily for designing training plans?
And people apparently still really want to know who would win in a fight between the two of us...

Heads up, we get lost down a few rabbit holes regarding OCR schedules and the recent NCAA National Championship meet, so skip to 21:00 if you are just looking for the Q&A portion!

Training Tuesday #59: Racing Back to Back Days

Tue, 16 Mar 2021 10:34:33 -0500

Waking up for the second day of racing can be a brutal experience. Today's episode is designed to make that process as smooth as possible for you!

How to train for multiple days of racing
How to approach race week
What to do immediately after Race #1
How to warm up Day #2

Episode 59: Yancy Culp

Sat, 13 Mar 2021 09:04:55 -0600

Yancy might be the most influential person in the sport of OCR not named Joe De Sena. His coaching, passion, and service to our sport has personally impacted thousands and thousands of individuals. From a childhood in rural Texas to the military to cancer, learn about the journey that made the man we all know and love.

Training Tuesday #58: The Importance of Broken Running

Tue, 09 Mar 2021 09:53:58 -0600

When we find ourselves do too much of our running on surfaces that don't mimic race terrain it ALWAYS comes back to haunt us. A week ago in Jacksonville, many people realized they weren't ready for the sloppy conditions. The water and mud broke their cadence and rhythm, preventing them from ever getting going. Broken running is such a powerful skill to master, so we dive deep into it today!

Episode 58: Dr. A'nna Roby PhD, RDN, LD, CPT

Fri, 05 Mar 2021 11:40:28 -0600

An endurance athlete, Doctor and Registered Dietitian Nutritionist, Dr. A'nna joins us for a look into the way nutrition and blood testing affects our performance. We begin with general principles then progress to A'nna's specialty: female specific nutrition and blood testing. If you are a female athlete, coach female athletes, or even just know a female athlete, the second half of this interview is now on your "must-listen" list!

Training Tuesday #57: 2021 Jacksonville Recap

Tue, 02 Mar 2021 10:29:00 -0600

Racing has returned to the OCR world! This weekend was full of familiar faces and surprise performers. Today we breakdown the course, the performances, what we learned, and much more!

Episode 57: Kevin Gillotti

Fri, 26 Feb 2021 10:28:52 -0600

Kevin is the biggest enigma in the sport OCR. Despite having an endurance career that stretches over 30 years, he is still a bit of an unknown commodity. Understood by few, his story deserves a listen. So kick back as he takes you through the process of becoming the KG we see today!

Training Tuesday #56: Jacksonville Race Week!

Tue, 23 Feb 2021 07:56:26 -0600

It is time to kick off our 2021 Race Season! Today we discuss our race week mindset, the final workouts we hit, we preview the course and the competition and talk a bit of strategy!

Episode 56: Stephen Menya

Fri, 19 Feb 2021 10:48:37 -0600

Born into extreme poverty in a small Kenyan village, Stephen survived and made his way to the US through running. One of the wildest stories of defying the odds you'll hear, Stephen is a shining example of what vision, hard work, and pure self belief can do for you, both as a human and as an athlete!

Training Tuesday #55: Barriers Holding You Back

Tue, 16 Feb 2021 07:25:42 -0600

What barriers are constantly in your way? Every time you struggle to get a workout in or perform your best, what is to blame? Today we identify what is holding you back and give strategies for eliminating those road blocks!

Episode 55: Carol Pratt

Fri, 12 Feb 2021 09:42:57 -0600

Carol Pratt is a running coach who has seen and done it all throughout her career:

Part of the first female high school class to have equal access to sports
Witnessed the rise of Title IX
Ran D-1 Track
Ironman Finisher
2x Boston Marathon Qualifier
Created a girl's high school cross country program
High School, Club, and Masters Running Coach

Training Tuesday #54: How Much Strength is Too Much?

Tue, 09 Feb 2021 09:26:18 -0600

The age old debate for endurance sports is one of size. At what point does extra power or strength begin to get in the way of your speed and endurance? This question is often paired with its less healthy sibling: How small is too small? We discuss this in depth today in hopes of helping you frame your mindset for what is ideal for your body.

Episode 54: Where Are You In Your Running Progression?

Fri, 05 Feb 2021 15:22:22 -0600

So often we hear, "I've been running for 3 years now and I'm just not getting any better. I think I've hit my ceiling." Endurance sports are the LONG game, and it is important to keep your personal progression in perspective. Brakken and Kirk walk us through their Running Progression today in order to show how difficult it can be to know what phase you're in until afterwards! They trade stories and anecdotes back and forth that remind us of a few important facts:

We track fitness in DECADES, not years or months.
When we stagnate, that doesn't mean we've hit our ceiling.
We need to be in the correct room.

Training Tuesday #53: Good Fitness vs Race Fitness

Tue, 02 Feb 2021 08:05:02 -0600

We've all seen it: a guy or girl we know who is SUPER fit shows up to a competition and just gets smoked. How is this possible? What is the missing link between great overall workout fitness and great race day fitness?

Episode 53: Mark Gaudet

Fri, 29 Jan 2021 10:49:55 -0600

Army Ranger. National Level Ultra Runner. Collegiate Basketball Player. And most impressively, the winner of the 2020 Running Public Burpee 10k! Mark is one of the best unknown racers in the US, and today will shed some light on how he got to be the man and athlete he is!

Training Tuesday #52: Our All-Time Favorite Workouts!

Tue, 26 Jan 2021 09:40:30 -0600

We've hit a lot of heavy topics lately, so today we're lightening things up with a rundown of our absolute favorite workouts! From track workouts and interval sessions to threshold work and long runs, we break down a ton of great workouts today.

Episode 52: Listener Submitted Q&A

Fri, 22 Jan 2021 10:07:31 -0600

Some really good questions came in this month! Some highlights are:

How important is talent?
Why does my HR go up on Easy days when I try a higher cadence?
How often to hit race specific terrain?
Is rucking useful to endurance racers?
Active Recovery Days vs Off Days
Road paces vs OCR paces

Training Tuesday #51: Better Fitness Doesn't Equal Easier Racing!

Tue, 19 Jan 2021 10:03:48 -0600

"We don't train so that the race doesn't hurt, we train to tolerate it." - Michael Scott, probably.

Far too often, we improve our fitness and then go into a competition imagining how awesome we are going to feel, only to get smacked in the face by how much racing still hurts. Today's episode deals with every aspect of that, from mindset and mental tricks, to race strategy and training focus.

We spend the first 25 minutes talking all about the Running Public Training Plan that dropped today on therunningpublic.com. We explain the set-up and training style as well as how to use the plan. If you want to skip straight to the meat and potatoes of this episode, fast forward to 25:00.

Episode 51: Bailey Kowalczyk

Fri, 15 Jan 2021 08:13:56 -0600

Bailey is the newest face on the world mountain and trail running scene. She only shifted to the trails in 2019 but has already established herself as the woman to watch in the coming years. Today she details her journey from child prodigy to stagnated race times, an eating disorder, unhealthy coaches and finally to personal health and competitive excellence!

Training Tuesday #50: Bad Coaching

Tue, 12 Jan 2021 10:21:18 -0600

Online Coaching is one of the easiest ways for people to start making money quickly. The fitness industry is overrun with bad coaching, and the Running community (OCR in particular) is not immune to this. If anything, it is worse than most other industries. Way too many unqualified coaches are taking advantage of unsuspecting clients.

Warning: Today is one giant rant. We identify the key pieces to look for in order to ensure you are finding a good coach and we identify the classic tactics used by bad coaches. We finish by shouting out the coaches we know are doing it right!

Episode 50: Hunter McIntyre - Back to His Roots

Fri, 08 Jan 2021 09:31:48 -0600

Fresh off his Hyrox World Championship victory, Hunter has set his sights on the first race of the Spartan US National series. He discusses his training and mindset for being able to transition successfully between such vastly different competitions (OCR->CrossFit->Spartan Games->Hyrox->OCR). Good luck listening to this one without getting pumped up to train and compete!

Training Tuesday #49: Mental Flexibility

Tue, 05 Jan 2021 09:58:27 -0600

We preach "the process" on this podcast (plan, periodize, execute, etc), but life isn't all about linear progressions. Races pop up, opportunities present themselves, and plans sometimes need to get changed. Kirk and Brakken are each going through that right now, so today they dive into the importance of not being held captive by your training plans. Mental flexibility is an important skill that the best athletes in the world share; here's how to enact it yourself!

Episode 49: Johnny Luna Lima

Fri, 01 Jan 2021 10:52:39 -0600

Born in Brazil. Raised in Germany and the US. Injured for years. One of the top downhill runners on the planet. Johnny takes us through his athletic journey, enlightens us on his training style, and reveals his plans to be a dominant all around endurance racer!

Training Tuesday #48: 2020 Year In Review

Tue, 29 Dec 2020 10:05:53 -0600

With the last episode of the current year we discuss what we learned from 2020. From our most asked questions to our biggest training, racing, and life lessons of the year, this episode wraps up 2020 and looks ahead to 2021!

Episode 48: Aaron Newell - OCR Grinch or Misunderstood Underdog?

Fri, 25 Dec 2020 17:00:40 -0600

Aaron gives us an all access look into what makes him tick. Starting with a traumatic childhood and continuing through bizarre injuries, Aaron's love affair with endurance sports has been the one constant in his life. Don't make up your mind about Aaron until you listen to this episode!

Training Tuesday #47: Identify Your Weaknesses & Eliminate Them!

Tue, 22 Dec 2020 09:58:26 -0600

Everyone knows that their weaknesses are the major obstacle holding them back from success. The tough part for many people is actually identifying what their most important weaknesses are and how to address them. We give you the 4 important questions to ask yourself that will accurately identify your major and minor weaknesses, and then we talk about how to go about fixing them! We finish off with a good old fashioned rant about motivation. You don't want to skip this one!

Episode 47: Lindsay Webster - OCR GOAT

Fri, 18 Dec 2020 08:53:06 -0600

The greatest Obstacle Course Racer in history joins us for an episode about her rise to the top, her remaining goals, motherhood, and retirement. This is a fascinating look into the mindset and lifestyle of the very best of the best.

Training Tuesday #46: Listener Submitted Q&A

Tue, 15 Dec 2020 10:04:59 -0600

Yikes, we let the questions pile up this month! Today we hit over 90 minutes of you asking some pretty awesome questions and us doing our best to quench that thirst for knowledge! From training for the back-half of an Ultra and how to approach 80/20 for cross training to the importance of napping and stride imbalance, this episode highlights how far into their training the listeners are getting. We're pumped to hear you all taking the next steps in dialing in your fitness!

Episode 46: Ross Wiemer - Couch to Ultra

Fri, 11 Dec 2020 09:09:24 -0600

Ross's story embodies the everyman: good all around athlete who leaves his athleticism and fitness behind while focusing on his career and family. 10 years and 40 pounds later, he decided to sign up for an Ultra. He started jogging in April, training in August, and toed the start line in December. Today he shares his journey of weight loss, fitness gain, mentality change, and race day performance.

Training Tuesday #45: The Importance of Race Specific Fitness

Tue, 08 Dec 2020 08:18:03 -0600

Far too often, an athlete puts in a great block of training only to underperform on race day. One of the biggest causes of this is a lack of Race Specific Fitness. The ability to analyze the specific requirements of your goal race and build workouts specifically to target those is an invaluable skill to an endurance racer! We break down how to analyze your race, what aspects to focus on, and how to design workouts specifically for race day success.

Episode 45: Mikhail Gerylo

Fri, 04 Dec 2020 04:00:00 -0600

The reigning Spartan Canadian National Series champion joins us for a chance to talk about how he has remained so successful on the OCR scene despite living in a completely flat, sea level city. Mik breaks down the training regimen and philosophy that gives him the ability to simulate mountains and compete on a world stage.

Training Tuesday #44: Off Season Doldrums - Pay Now or Pay Later

Tue, 01 Dec 2020 09:54:13 -0600

How many times have you thought, "If I just had one more month I would be so ready for this race!" THIS IS THAT MONTH! So often, the beginning of winter coincides with a huge loss in motivation. Unfortunately for runners, after winter comes spring. Spring means racing, so you cannot afford a lackluster off season. Today we discuss how to avoid the off season slump!

Training Tuesday #43: Winter is Coming

Tue, 24 Nov 2020 06:46:51 -0600

Winter cold, dark, slippery, and uncomfortable - but you still need to get outdoors and train! From what to wear, the mindset you need, how to adjust workouts, and all our rationale for "why", today is a winter running PSA.

Episode 44: Nutrition with Rich

Fri, 20 Nov 2020 08:43:03 -0600

Rich Ryan returns to for an Intro to Sports Nutrition. We cover a variety of basic nutrition terms, break down how to calculate your caloric needs as an athlete, and give an overview of the most common diets and nutrition plans. Enjoy!

Training Tuesday #42: Returning to Running After Injury

Tue, 17 Nov 2020 07:55:23 -0600

When can I run again? How much volume can I do? When is it safe to begin speed work? How do I even know if my body is ready? Returning to running after missing time with an injury can be a scary and confusing process, so today we make it easier for you!

Episode 43: Amelia Boone

Fri, 13 Nov 2020 08:27:51 -0600

Endurance legend Amelia Boone joins us for a must listen episode of race stories, injuries, comebacks and her personal struggle with a life long eating disorder. A multiple time world champion despite enduring setbacks and challenges that most people would never come back from, Amelia delivers a message that we all need to hear.

Training Tuesday #41: What is "Easy" and How Should Easy Runs Work?

Tue, 10 Nov 2020 08:10:19 -0600

We receive more questions about Easy Runs than any other running topic, especially after the "What Should Hard Feel Like" episode. Today will address all those questions and more! From when to run Easy and how to identify your Easy effort to what Easy should feel like both physically and mentally, this episode will give you the tools to correctly polarize your training.

Episode 42: The Running Public AMA

Fri, 06 Nov 2020 06:18:03 -0600

We opened to doors up for ANY question to be asked! You surprised us with your maturity, as we only got two defecation based questions. From Bachelorette questions and "who would win in a fight" to actual running submissions, this episode has a bit of everything!

Training Tuesday #40: Listener Submitted Q&A

Tue, 03 Nov 2020 09:39:22 -0600

We seemed to have a theme amongst the questions we received this week: Easy Runs, HR Training, Fitting Workouts in on Restricted Time, and Structuring Your Season. We love that people are diving into the nitty gritty of training, so we answered them all!

Episode 41: Adam Buck - Master Trail Builder

Fri, 30 Oct 2020 08:21:56 -0500

If you've ever ran, biked, or hiked on a trail, this interview will hit home! Adam Buck is a professional trail builder who also happens to have been a high school track star turned pro mountain biker, sponsored by Red Bull. He's lived a wild life, most of which has taken place in the great outdoors.

Training Tuesday #39: What Should 'Hard' Feel Like?

Tue, 27 Oct 2020 07:31:45 -0500

Everyone talks about racing hard, a hard workout, a hard interval session, a hard tempo run. But what does Hard really look and feel like? Pacing yourself based off effort is tricky but it is a super valuable skill to develop. We cover the key feelings and mental cues to be hitting during races and training in order to nail that effort!

Episode 40: Rich Ryan

Fri, 23 Oct 2020 08:05:20 -0500

Rich Ryan of the Reinforced Running Podcast swings by today! Rich is a fast runner, successful podcaster, excellent endurance and nutrition coach, and has been hitting some really fast time trials lately! We chat through his transition from college running to OCR racing, eating disorders, trying to train for off road racing while living in downtown Philly, and his nutritional philosophy for endurance athletes.

Training Tuesday #38: The Power of Accountability Partners & Finding Your Why

Tue, 20 Oct 2020 10:35:45 -0500

We are only as tough and strong as our support system. Every successful human and athlete is held up by a clearly defined "Why" and a strong and honest Accountability Partner. Learn how to identify and establish your safety net in order to maximize your athletic potential!

Episode 39: BK Talks Spartan's Evolution

Fri, 16 Oct 2020 09:43:50 -0500

Kirk interviews Brakken about Spartan's evolution as as race, brand, and company. From a grassroots movement to a worldwide phenomenon, Spartan Race has essentially created a sport out of thin air and Brakken was there to witness it from the beginning. Today is filled with nostalgic memories, old race stories, critiques and compliments for Spartan's business model, and much more!

Training Tuesday #37: Strava as a Training Tool

Tue, 13 Oct 2020 09:31:09 -0500

As a runner, do you need to be on Strava? Today we dive into:

What is Strava?
How to use it as a training tool
Is the Premium Subscription worth upgrading to?
The common pitfalls athletes fall into on Strava

Episode 38: Ean Caskey

Fri, 09 Oct 2020 08:37:42 -0500

From collegiate 800m All-American to 100 mile Ultra Runner, Ean has worked to redefine himself as an endurance athlete. He represents the struggles of the everyman: running his own construction business and raising four kids while trying to fit in 70-80 mile training weeks. One of the grittiest athletes we have ever competed against, Ean continually seeks out races that test how far he can truly push his body.

Training Tuesday #36: Is Your Mindset Holding You Back?

Tue, 06 Oct 2020 08:00:19 -0500

Our mental game is the key to our performance. Far too often, our true athletic ceiling is WAY higher than we think it is. Today's episode gives you the blueprint to unlock better performances.

Episode 37: Listener Submitted Q&A

Fri, 02 Oct 2020 08:02:29 -0500

Race predictor workouts. Training for downhills as a flatlander. Setting your personal HR zones. Using HR for interval workouts. Are massages useful? When should I time trial? How to stay injury free as a heavier runner. Drug testing in OCR. Our thoughts on minimal shoes.

All these and many more are addressed today!

Training Tuesday #35: Maintaining Speed During Base Building

Tue, 29 Sep 2020 09:59:55 -0500

As many athletes have progressed into their "off season base building" stage of training, the questions we've received have shown a growing concern that they will lose their hard earned speed during this time. Today we address that single issue completely!

Episode 36: Jon Albon

Fri, 25 Sep 2020 10:05:37 -0500

IAU Trail World Champs. Skyrunning World Series Champion. 2x Skyrunning Extreme Series Champion. Ultra Skyrunning World Champion. 12x OCR World Champion. 2x Spartan Race World Champion. World's Toughest Mudder Team Champion.

If is it a running race held off road, Jon Albon has probably won it. The craziest part of it all? Jon has had 2 broken bones in his foot for the past FOUR AND A HALF YEARS. Today he talks his journey from national level roller hockey player to world champion endurance athlete, his surgery and rehab during COVID, and his training philosophy.

Training Tuesday #34: The Gear We Use

Tue, 22 Sep 2020 09:33:53 -0500

Shoes. Socks. Underwear. Shorts. Compression Shorts. Cold weather tights. Shirts. Jackets. Rain gear. Gloves. Hats. Waist belts. Hydration packs. Watches. HR monitors. You asked for the gear we use; here it is!

Episode 35: Morgan Schulz

Fri, 18 Sep 2020 09:49:34 -0500

One year into her transition from D-1 Track star to OCR athlete, Morgan Schulz joins us for an unbelievable story of success, injury, heartbreak, and resolve. She has had incredibly high highs paired with agonizingly low lows through her first 23 years as an athlete, which has set her up for future dominance in the endurance world.

This entire episode is worth your time but from 70:00 to the end should be required listening for every endurance athlete - especially young women!

Training Tuesday #33: Skill Work

Tue, 15 Sep 2020 09:05:46 -0500

Running isn't as simple as just building a big engine. There are many accompanying skills that need to be developed in order to fully access your fitness during a competition. Ascending, descending, technical terrain, heat, altitude; these are all skills that need sharpening or developing in order to round out your game. When and how often should they be trained? Today we debate it all!

Episode 34: Mark Batres

Fri, 11 Sep 2020 08:05:30 -0500

The fastest runner in the sport of OCR today, Mark Batres has been training as a distance runner since he was 8. From child phenom to collegiate stud to 2:19 marathoner to US National OCR champ, Mark walks us through his journey as a runner. He is also a successful endurance coach and we get to pick his brain about training volume, racing weight, and interval work.

Training Tuesday #32: Preparing for OCR Stars

Tue, 08 Sep 2020 07:16:20 -0500

There is a lot of buzz around Hunter McIntyre's new virtual competition, OCR Stars, so we decided to walk you through everything you need in order to prepare for and dominate this competition! We analyze Hunter's tenancies as an athlete and coach in order to flesh out the details of what the events could look like. We then give you the training specifics needed to attack those specific type of events. Get listening and then get training!

Episode 33: Veejay Jones

Fri, 04 Sep 2020 10:06:22 -0500

The youngest, and arguably best, athlete in the sport of OCR takes us on his journey from 13 year old wunderkind to 21 year old phenom. Get to know the young man behind the legend!

Also, Brakken does his best to sabotage the episode by not knowing the start time and Matt Kempson makes a surprise guest appearance.

Deload Weeks vs Tapering vs Peaking

Tue, 01 Sep 2020 07:26:47 -0500

These three terms are always talked about, sometimes understood, and rarely implemented correctly. Today we fix that! We break down what each term means, discuss why and when you would use it, then give you real examples of how to implement it correctly!

Episode 32: Continuing Our Q&A

Fri, 28 Aug 2020 06:30:32 -0500

Tuesday's Q&A episode only covered half of your questions so we are powering through today! This episode might have the most wide ranging topics we've ever covered. We start with different approaches for dealing with and sourcing sponsors, progress to a debate between OCRWC and Spartan World Championships, touch upon some training nitty-gritty, then finish up with our dream jobs and play F-M-K with Beni, Hunter, and Matt B Davis. Buckle up!

Training Tuesday#30: Listener Submitted Q&A

Tue, 25 Aug 2020 06:47:46 -0500

We had an overflowing inbox this week so it was time for a Q&A session! With virtual races coming up we have a lot a marathon strategy and pacing questions. From there we run the gauntlet from strength training and dynamic warm ups to HR zones, burn out vs fatigue, and of course a little bit of compromised running. Don't miss Kirk's bear attack story!

Episode 31: Hunter's All Stars

Fri, 21 Aug 2020 07:31:33 -0500

Hunter McIntyre swings by to announce the launch of his new Virtual Race Series: OCR All Stars. With 4 competitions and a minimum of $31,000 in prize money, this will be the biggest paying race of 2020 and it doesn't forget about the Age Groupers! We also chat about his athletic goals for 2021, his plans to run a 4:30 mile in the next few months (while weighing over 200 lbs), partying with the Backstreet Boys, and his life advice for everyone this year.

Training Tuesday #29: Our Biggest Mistakes as Runners

Tue, 18 Aug 2020 11:18:40 -0500

Kirk and Brakken have a combined 45 years of Endurance Training between the two of them. That is a LOT of chances to screw up! Today they talk through the 6 biggest mistakes they've made in their running careers, from not testing things out until race day to trying to match their rivals in training. Some stories are funny, others are cautionary, but they all will help you avoid the biggest pitfalls runners tend to make!

Episode 30: Ian Hosek

Fri, 14 Aug 2020 04:00:00 -0500

Ian Hosek is the mind behind Hosek Performance Engineering (and endurance coaching company) and the 5th place finisher at the 2019 Spartan World Championships. Ian joins us to talk about his development as both athlete and coach, starting with his mindset as an engineer and continuing through his work at the Nike Campus (where he helped test the Vaporfly and Alphafly prototypes) and as a professional endurance athlete. We finish up with a "debate" on the efficacy and merits of Compromised Running.

Training Tuesday #28: Pros Invest in Their Bodies

Tue, 11 Aug 2020 07:36:17 -0500

We wrap up our "Things Pros Do" series by taking a look at how Pros keep their minds and bodies healthy. Professional Athletes leave nothing to chance when it comes to ensuring that they will be at the start line in great health and fitness, so why should we be any different? Pros focus on 3 things above all else: Prehab, Rehab / Recovery, and Mental Health. We break these 3 areas down and discuss how you can invest in your body like a Pro.

Episode 29: Olympian Jess O'Connell

Fri, 07 Aug 2020 09:35:10 -0500

The duo behind GRIT Coaching stop by today to talk about the Professional Athlete's mindset. Jess O'Connell represented Canada at the 2016 London Olympic Games and co-founded GRIT coaching with Faye Stenning. We asked Jess to talk to us about mindset during this season where most races have been cancelled, as she had her 4 year dream of qualifying for another Olympics stripped from her due to COVID-19. We got way more than we asked for, as she led us on a two hour journey through the the mindset and focus needed to be an Olympic-level athlete.

Training Tuesday #27: Pros Make Every Move for a Reason

Tue, 04 Aug 2020 04:00:00 -0500

Continuing our "Things Pros Do" series, we move from workout planning to workout execution. Pro athletes do not do ANYTHING randomly. They approach their training like a game of chess. Every workout is done for a very specific reason and is often completed in order to set up a future workout. We break down motivation, training vs exercising, using goals to create a training plan, and balancing training and life, among many other topics!

Episode 28: Ryan Kent

Fri, 31 Jul 2020 10:38:57 -0500

Ryan Kent has been a at the top of the OCR scene for the past 6 years, but 2020 has been unlike any other year for him. With the pandemic making it impossible to earn a living through race results, Ryan has reinvented himself. Working full time, with his first baby on the way, he is in the best shape of his life and ready to unleash that fitness upon the first race that re-opens. Today we touch upon balancing training and work, eating disorders and racing weight, his training philosophy, goals for the 2021 season, and what life will look like for him now that he is going to be a dad.

Training Tuesday #26: Pros Prepare For Workouts

Tue, 28 Jul 2020 08:44:58 -0500

Today we kick off a mini-series: Things Pros Do. This series will shed some light on the "little things" that we all can be doing in order to maximize our running potential.

The first thing all Pro athletes do, that not everyone else does, is prepare for EVERY single workout, and not just by getting some coffee in them and stretching out! From advanced planning, to mindset and data driven workouts, the pros just do it correctly - and now so can you!

Episode 27: Listener Submitted Q&A

Fri, 24 Jul 2020 07:44:48 -0500

Generally, we do our Q&A episodes on Training Tuesday, but this one had so much good info that we bumped it into a full episode! The theme that emerged from the questions sent in was Recovery and Deload Weeks, but we also touch upon Pacing, Shoes, Lifting, Master's Runners, and Treadmill Training.

Training Tuesday #25: Are You Mentally Tough Enough to Race?

Tue, 21 Jul 2020 07:52:17 -0500

Races are almost a foreign concept at this point in time! It's been months since most people have toed the startline. Are you feeling mentally unprepared for the demands of race day? Mental toughness is a perishable skill - if you don't use it you lose it! Today, we talk about using it: how to schedule these days, what the workouts should look like, and our favorite "turn yourself inside out" sessions.

Episode 26: Rise Up with Kacey McCallister

Fri, 17 Jul 2020 04:04:00 -0500

Kacey McCallister had both legs amputated just below his hips as a six year old. From there he became an All-State wrestler, competed as a dual sport Division 1 athlete, took 7th in the wheel chair division at the Boston Marathon, and has completed more than 20 Spartan Races. He joins us to discuss resiliency and the power of failure, as well as giving us an unintentional wake up call to be tougher than we currently believe we can be.

Training Tuesday #24: The Power of Doubles & Non Impact Volume

Tue, 14 Jul 2020 07:10:57 -0500

Our last interview with Cole Derosa brought in a boatload of questions about two things Cole does regularly: he does two workouts per day and he builds volume through circuit work. Today's episode is a breakdown of the concepts of doubling up on your workouts and using non-impact training styles to add "running" volume to your week: why you should try it, how it works, specific workouts to implement, and how to fit extra workouts in your busy schedule.

Episode 25: Cole Derosa - The Age Group Master

Fri, 10 Jul 2020 07:25:04 -0500

Cole Derosa is employed full time in the US Military, trains in the middle of the day in Florida heat and humidity, arrives to his hotel after midnight the night before most races, and doesn't have a hill within 200 miles of his home. How does this 48 year old man consistently show up and prove himself to be arguably the greatest Age Group athlete in the sport of OCR? Today we find out!

Training Tuesday #23: Virtual Race Weekend Recap

Tue, 07 Jul 2020 09:21:58 -0500

We recap this past weekend's festivities, highlighting top performers and handing out prizes to 4 lucky, random racers!

Episode 24: Richard Diaz - Diaz Human Performance

Fri, 03 Jul 2020 11:59:40 -0500

Richard Diaz has been coaching and advising athletes of all sports and levels longer than most of us have been alive. Diaz is known for his ability to analyze and improve running form, posture, cadence, efficiency, and economy, as well as for working with some of the best athletes in the sport of OCR. Today he walks us through his revolutionary approach to Endurance Training, details his journey as a coach and researcher, and whets our appetite for his new book, Training the Dark Side.

Training Tuesday #22: Race Strategy & Mindset

Tue, 30 Jun 2020 10:03:26 -0500

It has been a LONG time since most of us have had the opportunity to race, which might lead to being a bit rusty. Today we explore the different race strategies that are proven to be most effective, broken down into whether you are an Open / Age Group Athlete looking to run your best race or a Competitive athlete seeking your best finishing position. We talk pacing, mindset, pain management, strategy, and more. The first few minutes are specific to the Virtual Races coming up this weekend (Beer Mile and Burpee 10k). At the 27:15 mark the "real" racing talk begins. Enjoy!

Episode 23: Ryan Atkins - Part 1

Wed, 24 Jun 2020 08:02:54 -0500

From World Champion Unicyclist to World Champion Ultra Runner, Ryan Atkins has made a living out of finding unique sports and mastering them. In this episode he details his rise as an athlete, his unique ability to recover between herculean efforts, the difficulty/honor of being a 5x World Championship runner-up, and what lead to his early 2020 race success.

Training Tuesday #21: Races Are in Sight! Prepping for West Virginia

Tue, 23 Jun 2020 07:59:51 -0500

We're officially in sight of the 2020 race season returning, and you are probably one of three types of people: you are in monster shape, terrible shape, or decent shape. Either way, we outline your training route to fall dominance!

Episode 22: Nutrition and Supplementation with Matt Mosman, MS, CISSN, CSCS

Fri, 19 Jun 2020 09:14:24 -0500

Matt is not only the founder of Endurelite, he is the most knowledgeable individual either of us know when it comes to fueling for optimal athletic performance. This episode is a mash-up of three highly informative topics: Nutrition strategies for an endurance athlete, fueling before/during/after races, and myth-busting the nutrition industry's most commonly assumed truths. This episode is a direct follow up to Training Tuesday #20: Nutrition for Athletes. get out your notebook and pen because Matt drops nonstop knowledge that we all need to hear!

Training Tuesday #20: Nutrition for Athletes

Tue, 16 Jun 2020 08:00:51 -0500

Today we talk about why there is no secret diet for runners, why you shouldn't obsess over macros and micros, why we can't stand "Scare Tactic" coaches/professionals, and what we DO think is important, nutritionally, for runners.

WARNING: This is not our typical Training Tuesday episode. This is us on our soapbox. This is a rant-filled episode. This is not necessarily one to sit down with your notebook and learn golden truths! Today is about getting some frustration off our chest. The health and fitness industry has some trends that we don't love, so we are breaking form and addressing them.

Episode 21: Faye Stenning

Fri, 12 Jun 2020 04:00:00 -0500

From teenage running phenom to OCR legend, Faye Stenning gives us a real, unfiltered look at the struggles and successes that have defined her career to date. Highlights include:

Running at the Olympic trials as a teenager
Quitting the sport due to race anxiety
Rebirth as an Obstacle Racer
Finding the right balance of running and strength work

Training Tuesday #19: Heavy Carries

Tue, 09 Jun 2020 08:03:37 -0500

Heavy Carries are a make or break obstacle during most OCR races, yet many of us fail to work on them with the same amount of planning and intensity that we use for the other areas of our race preparation. This episode gives you everything you need to bulletproof your carry game, from tips and techniques to our favorite workouts!

Episode 20: John Yatsko

Fri, 05 Jun 2020 04:00:00 -0500

The mystery man of OCR joins us for a look into the life of one of running's true enigmas! Highlights include:

100 mile weeks in high school
Growing up training with Jim Walmsley
Getting cut from NAU's team 7 times
Transitioning to a world class Trail and Obstacle Racer
Living and training with Hunter McIntyre
Chasing antelope on his bike through the Utah salt flats

Training Tuesday #18: All About Intervals

Tue, 02 Jun 2020 07:52:26 -0500

Speed Work. Repetitions. Intervals. Track Sessions. It goes by different names, but the concept remains the same: running fast! We go over the three main styles of interval work today (short rest, moderate rest, long rest), give you specific examples of each type, and walk you through the what/why/how!

Episode 19: David Magida

Fri, 29 May 2020 08:00:37 -0500

Founding member of the Spartan Pro Team and current voice of Spartan Race's live race coverage, David Magida has been instrumental in the development of the sport of OCR. He chronicles his journey as an athlete, discusses the past and future of Spartan's race coverage, and details his comeback plans!

Training Tuesday #17: Listener Submitted Q&A

Tue, 26 May 2020 12:46:45 -0500

The questions have been pouring in this week so we are going to hit as many of them in the next 80 minutes as we can! Highlights include:

Training in the heat/humidity
Altitude acclimatization
What is "drop" in running shoes and how do I choose the right drop for me?
Best back exercises for OCR athletes
Ice baths vs contrast hydrotherapy
Our favorite running books
Training for OCR and triathlon simultaneously

Episode 18: Nicole Mericle

Fri, 22 May 2020 08:28:28 -0500

The reigning Spartan Race World Champion, OCRWC 3k World Champion, and Spartan Trifecta World Champion joins us today! Topics include recovering from two torn labrums, training exclusively on trails and hills, the physical and mental adjustments that took her from a DI Track and Cross Country star to the top of the OCR game, and her passion for rock climbing.

Training Tuesday #16: High Mileage v Low Mileage

Tue, 19 May 2020 07:02:35 -0500

The age old debate in running: Is it better to run high mileage or low mileage? Today we explore this concept fully and give you our recommendations, along with strategies for implementing either method.

Episode 17: The Bear

Fri, 15 May 2020 08:02:04 -0500

Matt Novakovich is one of the most successful Obstacle Racers of all time despite not finding the sport until he was 39 years old. Today he details his life as an athlete, taking us on his journey from an undersized 9th grader to a man who has competed professionally in multiple endurance sports. Along the way we get a glimpse of his Alaskan training grounds, his foray into boxing, and his thoughts on a comeback at age 46.

Training Tuesday #15: Warm Up & Cool Down

Tue, 12 May 2020 07:36:59 -0500

Can Kirk and Brakken talk for over an hour about Warming Up and Cooling Down? YUP.

Why you should do it. How long it should last. Specific protocol for doing it properly based on your race type. That's it. Seriously, how could someone make this entertaining for over an hour??

Episode 16: Steve Hammond

Fri, 08 May 2020 07:20:50 -0500

Steve Hammond: Ultra runner, Spartan Race course designer / On course reporter / Videographer, and man of a fantastic beard and accent. He stops by to talk about his most recent challenge (Run the Calendar), dealing with hippos and crocs as a professional paddler, the unseen factors that go into designing a Spartan course, and of course much more!

Training Tuesday #14: The Long Run

Tue, 05 May 2020 07:12:28 -0500

LSD vs Long Fast Runs? Is it needed for a 5k runner? How long is too long? Every runner has questions about how to implement the Long Run, and today we answer them all!

Episode 15: Meet Your Hosts Part 2 - Kirk Dewindt

Fri, 01 May 2020 07:25:41 -0500

Spartan Pro Athlete. Entrepreneur. Bachelorette Alum. Stud Bass Fisherman. We all know the Kirk we see today, but how did he get here? Today's episode takes you from Kirk's youth as an underdeveloped soccer stud, through his trails and tribulations in his college years, to the (semi) finished product we all know and love!

Training Tuesday #13: Time Trials

Tue, 28 Apr 2020 07:33:59 -0500

The Time Trial - one weapon that should be in EVERY runner's arsenal. Today we give you everything you need to know for including Time Trials in your training schedule: Why they are important, what type to choose, how to execute, how often to retest, and more!

Episode 14: Meet Your Hosts Part 1 - Brakken Kraker

Fri, 24 Apr 2020 14:49:14 -0500

Kirk takes the helm today and interviews our very own Brakken Kraker on his journey from a jack of all trades youth to a top level endurance athlete and coach.

Training Tuesday #12: Listener Submitted Q&A

Tue, 21 Apr 2020 09:51:14 -0500

The questions have been pouring in, so we took this week as a chance to answer a whole bunch of them! This episode covers a super wide range of topics:

Shin pain
Adding in additional runs
Pre-race nutrition
Long runs for Ultra runners
Cross training - is it useful?
y mucho, mucho mas!

Episode 13: Dennis Welch - Endurance Coach

Fri, 17 Apr 2020 07:55:56 -0500

From high school track to road racing, triathlon, and OCR, Dennis has coached every facet of Endurance Racing. Most well known for his outside-the-box training methods using tire dragging and sled pushing, Dennis looks at endurance training from a very unique perspective. Tune in today to hear how he developed his training system and how to best apply it for your own athletic development!

Training Tuesday #11: Strength Training & Periodization for Runners

Tue, 14 Apr 2020 08:04:15 -0500

As distance runners, we don't always have a sense of comfort with the weight room. However, the weight room can be the difference between a successful season and one that ends in injury and/or disappointment. Today we explore the concept of Strength Training for Runners:

What lifts are best for endurance athletes
What rep ranges you should be doing
How to periodize your lifting to complement your racing
Specific plans for what to do from this day forward to maximize your 2020 race season
How to do all this while trapped in your house (if need be)

Episode 12: Hunter McIntyre - Fastest 200 lb Man on Earth

Fri, 10 Apr 2020 08:09:44 -0500

Join us for our most entertaining and informative episode to date! Hunter McIntyre is an enigma in every sense of the word and today he takes you on an unprecedented, all-access journey through his life. Hear Hunter as you never have before as he shows us how every experience he's gone through molded him into the mentally bulletproof bulk-pony he is today!

Childhood Delinquency
Drug Abuse
Deep-woods lumberjack
Collegiate Wrestler
Modeling in Miami
Stumbling upon Obstacle Racing
CrossFit Games Failure
OCR Dominance

Training Tuesday #10: Re-Periodizing This Crazy Season

Tue, 07 Apr 2020 15:25:39 -0500

Our season is shot to pieces and the remaining races are all TBA. What to do with all the fitness we've built? How to attack the rest of the season? Are we all screwed or is there a way to maximize our fitness with the hand we've been dealt? We've got you!

Episode 11: Jack Bauer

Fri, 03 Apr 2020 11:45:20 -0500

OCR stat guru Jack Bauer swings by to talk all things OCR. Highlights include:

Jack's lifelong quest to break 2:00 in the 800m
OCR Mount Rushmore
The mentally toughest athletes in the sport
Finding the next great crop of racers
Racing weight
Pooping mid-race and still beating Brakken

Training Tuesday #9: All Things Treadmill Training

Tue, 31 Mar 2020 09:58:21 -0500

After getting sidetracked with nipple chaffing stories, we get down to the business of exploring exactly how to use a treadmill to maximize your training. Is it the most fun? Not always. Can it be the greatest tool a runner has? Absolutely! If you're forced indoors for a workout, this episode is your road map to success!

Episode 10: Ryan Woods

Fri, 27 Mar 2020 09:38:55 -0500

Ryan takes us on a journey through his running career. He went from a D1 walk on to an All-American before transitioning off road and becoming a Team USA member and competing for OCR world championships. Throughout it all, Ryan has constantly reinvented his running to remained at the top of his chosen sport.

Training Tuesday #8: 80/20 Training

Tue, 24 Mar 2020 10:09:22 -0500

Quantity vs Quality is the topic of the day! We discuss one of the most popular methods used by world class athletes to achieve their maximal race results.

Episode 9: Alyssa Hawley

Fri, 20 Mar 2020 09:06:52 -0500

OCR Superwoman Alyssa Hawley joins The Public this week for an episode full of training talk! As a former D-1 Softball player, Alyssa has made an incredibly successful transition to endurance racing. Today's episode covers that process in all its glory and agony!

Training Tuesday #7: Effectively Training Through the COVID Quarantine

Tue, 17 Mar 2020 09:16:42 -0500

COVID-19 has us all in the same boat: our normal training routine is broken! This episode gives you tips, strategies, and motivation for coming out the other side of this quarantine ready to rock your next race. Whether you have access to a treadmill, a private mountain, or just your living room floor, this episode has you covered!

Episode 8: Justin Grunewald

Fri, 13 Mar 2020 08:02:50 -0500

Ultra running stud, FKT machine, and CEO of Brave Like Gabe joins the Public this week for an hour of story telling about wild FKT adventures, training while being a full time medical professional and CEO of a company, running big mileage on little sleep, and running/living with depression and heartbreak.

Training Tuesday #6: Listener Submitted Q&A

Tue, 10 Mar 2020 03:00:00 -0500

This week Kirk asked the Public to send their burning questions and they more than responded! This episode is dedicated to answering those questions! Some highlights include:

Pre-Race and Mid-Race nutrition
Do Ultra runners need to work on Speed?
Where in the training week should a runner do strength work?
Mileage vs Time on Feet?
Mid-run poops
Split shorts vs spandex

Episode 7: Ryan Kempson

Fri, 06 Mar 2020 09:17:50 -0600

Ryan Kempson as you've never heard him before! He gives a complete breakdown of his training & racing style and philosophy. The highlights include:

Self-healing your injuries and imbalances
Ryan's massive focus on recovery and rehab between workouts
How to prepare your body for the demands of racing
Winning mindset
His secret sauce: Deep Water Training

Training Tuesday #5: "Compromised Running" Workouts

Tue, 03 Mar 2020 10:01:24 -0600

The people have spoken and the message was clear, so here is an episode totally dedicated to Compromised Running. We fully describe our favorite, go-to workouts so you can become a master at running through fatigue and nailing your obstacle transitions!

Episode 6: What We Learned in Jacksonville

Fri, 28 Feb 2020 07:46:12 -0600

The Jacksonville Spartan Sprint taught us a few important lessons about what really matters in OCR and off road racing. Kirk and Brakken analyze the race and give you the tips and advice you need in order to ensure that your 2020 race season goes according to plan! They also give an important PSA to the running community: Watch the US Marathon Olympic Trials! It will be broadcasted live on NBC and NBC Sports at 12:00p EST. You won't regret it!

Episode 5: Jacksonville Spartan Preview

Fri, 21 Feb 2020 14:08:04 -0600

The 2020 Spartan US National Series kicks off this weekend in Jacksonville Florida! Kirk and Brakken discuss the race course, weather, favorites & underdogs, and predictions.

Training Tuesday #4: Cross-Training Through Injury

Tue, 18 Feb 2020 08:55:01 -0600

As endurance athletes, we are always one training session away from an injury. When it does hit, we don't have to forgo the rest of our training block! Today's episode is a field guide for how to maintain maximum fitness throughout your recovery process. We touch upon:

The best cross-training exercises
Our favorite cross-training speed sessions and long workouts
A sample week for an injured athlete
y mucho mas!

Episode 4: Matt B. Davis

Fri, 14 Feb 2020 11:42:16 -0600

Obstacle Racing's original and most well known writer / podcaster / personality swings by to give some unique insight into the Spartan ProTest. He also covers his journey from stand-up comedian to OCR media mogul and finishes up with a chat about his current training and the Nike Vaporfly.

Training Tuesday #3: Running Terminology 101

Tue, 11 Feb 2020 03:00:00 -0600

Our sport is, unfortunately, filled with technical terms and jargon. Today we simplify things for you! We define the most commonly used running terms and give examples of how to incorporate each of them into your training.

What is a Tempo Run? How about a Threshold Run?
Lactate Threshold vs Anaerobic Threshold vs VO2 max
Running Economy
What constitutes a Long Run?
What are strides and how do I do them?
Is vertical oscillation even a thing? Does it matter?
What's a Fartlek?
and so much more!

Episode 3: Abu Dhabi Hosts the Spartan World Championship

Fri, 07 Feb 2020 11:00:59 -0600

Spartan has announced that Abu Dhabi will host the 2020 World Championship. This episode covers everything you will need in order to be ready!

travel advice
where to stay
what to expect
weather
race terrain
training prep

Training Tuesday #2: Train Like an Olympian

Tue, 04 Feb 2020 10:44:58 -0600

Olympian Carrie Tollefson joins us to discuss:

The importance of the Long Run (and long workouts)
Fitting training in no matter your time constraints
Quantity vs Quality at different stages in life
Her favorite workouts
and much more!

Episode 2: Olympian Carrie Tollefson

Fri, 31 Jan 2020 03:00:00 -0600

Olympian. Mother. Wife. Announcer. Entrepreneur. Carrie Tollefson is all of these things and more. One of the best middle distance runners in US history joins us this week for an episode that will inspire you, make you laugh, and motivate you to be your best self!

Training Tuesday #1: Winter Running

Tue, 28 Jan 2020 01:00:00 -0600

Struggling with getting out the door to run when the weather turns cold? Unsure what footwear or clothing to use? Wondering what type of workouts can be done in the snow? This episode answers all those questions and more. Tune in and then get outside and rip up some winter running!

Episode 1: Hobie Call - Don't Call it a Comeback

Fri, 17 Jan 2020 18:55:54 -0600

Episode number one and we couldn't have a better guest to kick this thing off! Hobie Call is an Olympic Trials Marathon competitor, Obstacle Course Racing legend, and multiple time World Champion. He joins us to discuss:

What he's been up to since retiring
His training methods
His race plans for the 2020 season
Plus he drops some amazing mindset advice for runners of all levels and ages!