The Running Public

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!

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?

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.

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!

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!

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.

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.”

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.

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

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.

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

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!

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?

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

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?

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!

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

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.

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.

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.

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.

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.

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.

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

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?

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

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.

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

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.

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

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?

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?

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!

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.

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?

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.

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!

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?

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!

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

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?

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.

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.

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.

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!

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.

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!

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!

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.

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.