The Running Public

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!

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

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?

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?

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.

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.

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

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!

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.

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.

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.

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!

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!

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).

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.

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!

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?

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.

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.

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

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

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.

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

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?

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

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.

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!

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

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!

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!

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.

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.

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

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!

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

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.

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

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

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

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!

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

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!

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

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.

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?

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.

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?

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!

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.

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