Coach Quip

If you feel like your training or racing progress has stalled, like you're doing the work, but not seeing the results... you may have hit a plateau.The bad news is that they're common, but the good news is that plateaus aren't permanent.In this episode of Coach Quip, we talk about what plateaus are, the most common causes of plateaus, and 6 practical tips for busting through your plateau to make progress in your training and racing.

Nearly every runner, from newbies to pros, experiences stress from poop - either from not pooping, needing to urgently poop, not having a place to go... in this episode, we are talking shit: from how to go before you head out for a run or a race, how to avoid intestinal distress, and what to do in emergency situations.  

We train our endurance, speed, mobility and mental skills - why not train our bodies to fuel ourselves for our events? This is something that you can control on race day - but you need to practice. In this episode, we break down training your gut to handle fuel for when you need it most. 

Today's episode is one that every runner, from total beginners to marathon veterans and everyone in between, can relate to. We're talking about those days when… you're just not feeling it.Today we'll talk about why that happens, what to do about it, and how to keep showing up for yourself even when it's hard.

How long can you safely wear a pair of running shoes? How do you break in new ones? When should you get a new pair before a race? In this episode of Coach Quip, we break down everything you need to know about the lifespan of your shoes.

When it comes to 10K, half marathon, and marathon training, one run stands above the rest: Tempo Runs. In this episode of Coach Quip, we talk about what is a tempo run? (2:07)why do they matter? (5:29)how to find your tempo pace (9:30)Tips for tempo runs (19:54)and the most common mistakes runners make while doing these workouts (25:50)

If you run outside, battling wind is inevitable. In this episode we have 8 tips for running in the wind to make it easier and to maximize the benefits of using it as a training tool.

Think that post-run beer isn't hurting your performance? Think again. If you're a runner trying to get faster, recover stronger, or simply feel better during training, alcohol might be silently holding you back.In this episode, we're breaking down exactly how alcohol affects your running—your speed, recovery, and those precious post-race gains. We also talk about how to think about drinking if you want to maximize your athletic potential (and how to do it if you don't want to give up drinking).

Many people turn to running for weight loss - but is it the most effective way to lose weight?In this episode, we talk about why running the way most people do it is NOT the best way to lose weight, and we'll tell you what you should actually do instead to make sure running helps you reach your goals.

Learn why periodized run training matters and how we are creating better access to the sport through scalable pricing this upcoming season.

In this episode, we dive into the mindset of elite performers and break down 10 powerful tips to build mental toughness—the game-changing skill that separates good athletes from great ones. These strategies will help you stay focused under pressure, bounce back from setbacks, and train your mind as hard as you train your body. Tune in to sharpen your edge, develop grit, and show up stronger—mentally and physically.

Cross training can help runners continue to progress while changing the load on their bodies, helping them become more fit and avoid injuries. It's also great for supplementing training when an athlete is starting or returning to running or rehabbing injuries. In this episode, we break down what cross training is and how to add it to your schedule for your best season ever. 

If you've ever asked yourself, "do I stink?!" as a runner... welcome! It's happened to all of us. Learning to take care of your tech gear can extend its life and help you make your hard-earned dollars stretch a little further. In this episode, we break down how often you should be washing your gear and how to care for it properly. 

There is no shortage of things runners could buy ... but is it worth it? In this episode, we go through 10 pieces of gear - including socks, hydration systems, and yes, super shoes - and discuss whether we think they are worth it. Some of our answers might surprise you!

If you've ever gone for a run with others, chances are you have talked during part (or all) of it. Sometimes we may chat more (like on easy days) and sometimes less (wind, speed work, intensity runs, etc). In this episode, we talk about the Talk Test, the benefits of talking while running, and how you can use this tool to dial in your intensity and effort. 

We often see shin splints and shin pain, calf pain, ankle issues, and foot issues pop up around this time of year as runners resume harder training moving into their spring racing seasons. In this episode, we give you 5 key strategies to prevent lower leg running injuries.

What makes up 60% of your body, 70% of the planet, 80% of your cartilage, and 90% of your blood? AND helps you poop?!It's water! And today's episode is all about it. 

There is a limit to how many miles we can run in a week, but there are many ways we can get better at running without running - in this episode, we give you 5 tips to improve your running without taking another step in your running shoes.In this episode, we reference the following past episodes:STRENGTHEP 93 - Strength Training for EnduranceEP 120 - Myths about Strength TrainingEP 166 - 3 Things You Need for Strength WorkDRINK WATEREP 143 - Everything ElectrolytesSLEEPEP 113 - SleepEP 154 - Sleep Strategies Before a Big RaceSTRESSEP 141 - Mental HealthEP 162 - Anxiety Busting

If you want to get faster, you have to run fast. Here are our 5 rules of speed work to help you improve your personal best.Episode 17: Priming

Today we're joined by EDGE Athlete community member Tim Loeffler, who shares his incredible story of going from being a collegiate D1 swimmer racing against some of the best in the world to being a deconditioned coach, and how he began a 175-lb weight loss and health transformation journey by walking around the block. Follow Tim at @juststartwalking

Some running shoes look like big, puffy marshmallows - a far cry from the minimalist "barefoot" style shoes that were popular just a few years ago. What's the difference?

We know running in heat has negative impacts on running pace - but how does cold weather impact your running? In this episode, we dive into the impacts of colder temperatures on your run pace and where to find your sweet spot for optimal running.

If you are or aspire to be a year-round outdoor runner, this one is for you. These strategies will have you feeling confident and ready to tackle snow, ice, wind chills, and everything in between. 

Happy 2025! For our first episode of the new year, we're setting you up with 5 tips to KEEP those New Year's Resolutions. Let's go!

As the new year approaches, many people focus on setting resolutions or goals for the coming year. But this time is also a great time to reflect on how things went for you this year. In this episode, we break down how to do an athlete self-assessment to recap your year, and how to use that to help you set goals for the future. If you'd like to do your own self-assessment, here are the questions we suggest: 1. GOALS - What were my goals? Were they reasonable? Did I meet them? - Do I still care about this goal? - What factors played a role? 2. TRAINING - Were you consistent? - What plan did you use and did it work? - What were your strengths? - What can you improve on? (THIS is a great place to start thinking about base-building goals) - What type of training did you like most? When did you have the most fun? - What type of training did you dread or avoid? 3. LIFE - Did you have any major life changes/events this year? - How balanced did you feel? - How did you navigate this balance - Any periods you'd want to shift/reconsider in future years? - Any races or distances you'd want to shift/reconsider in future years? This is just a start! For more on goals, check out Ep 122: The Life-Changing Magic of Writing Down Your Goals: https://youtu.be/ZvTdrLgYFyc

Our EDGE Athlete Lounge coaches compiled a list of some of our favorite recommendations to read this winter. Some of the suggestions might surprise you! Let us know your recommendations - we're always down for a good read! Check out the video version of this podcast on YouTube at edgeathlete.me/youtubeConnect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Email us podcast@edgeathletelounge.com Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

It's time to start thinking about 2025 - what will you race? And when? In this episode, we go through how to plan your race season, including how often you can/should race different distances, and how often in a year you can actually give your full effort in a race. If you're thinking about what your schedule will look like next year, watch this first!Check out the video version of Coach Quip on YouTube.  (there's a special appearance by a pug in this week's episode!)Connect with Edge Athlete Lounge: @edgeathleteloungehttps://edgeathletelounge.comConnect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

For a lot of us, it's base-building season (formerly known as "off-season" but we like the rebranding better!) It's a great time to get your strength game on. Whether you are strength curious, thinking about starting, restarting after time away or a regular trying to get better, these three things can jumpstart your fitness and help you  level up.Check out the video version of Coach Quip on YouTube. Connect with Edge Athlete Lounge: @edgeathleteloungehttps://edgeathletelounge.comConnect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

As coaches, we are always surprised by what athletes remember and what sticks with them in the tough moments in training. In this episode, we ask our EDGE Athlete Lounge coaches what their athletes have repeated back to them.Check out the video version of Coach Quip on YouTube. Connect with Edge Athlete Lounge: @edgeathleteloungehttps://edgeathletelounge.comConnect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

The holidays are coming up quickly and we know that means it'll be trickier than ever to find that training flow. Here are five tips to help you navigate the festivities. Check out the video version of Coach Quip on YouTube. Connect with Edge Athlete Lounge: @edgeathleteloungehttps://edgeathletelounge.comConnect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

The temperatures are dropping and winter training is nearly here. We asked our EDGE Athlete Lounge coaches to tell us the biggest mistakes they see athletes make around winter training - and how athletes can maximize their gains this winter. Tune in to learn how to not f*ck up winter training.Check out the video version of Coach Quip on YouTube. Connect with Edge Athlete Lounge: @edgeathleteloungehttps://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Email us podcast@edgeathletelounge.com Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

We live in anxious times. As coaches, we hear our athletes talk about anxiety (although they may not name it that) around training, racing, and daily life, and all of it can have negative impacts on our performance, sleep, and overall wellbeing. In this episode, we talk about signs of anxiety and strategies to crush it. Timely, right? Check out the video version of Coach Quip on YouTube. Connect with Edge Athlete Lounge: @edgeathleteloungehttps://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Email us podcast@edgeathletelounge.com Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

Athletes looking for accountability, motivation, or guidance can benefit from the expertise of a coach. In this episode, we go through 10 reasons to consider getting your own coach and how coaching can help you level up.  Check out the video version of Coach Quip on YouTube. Connect with Edge Athlete Lounge: @edgeathleteloungehttps://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Email us podcast@edgeathletelounge.com Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

Feeling down after a race or big event is common - whether you hit your goals or not. In this episode of Coach Quip, we are talking about the post-race blues: what they are, what they feel like, and how you can shake them. In this episode, we talk about Episode 111: Reverse Taper and Episode 96: Social Recovery. Check out the video version of Coach Quip on YouTube. Connect with Edge Athlete Lounge: @edgeathleteloungehttps://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Email us podcast@edgeathletelounge.com Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

As we move into fall, we have some great new programming at EDGE. In this episode, we give a sneak preview of some of the new things you can expect now that Chicago Marathon is over.Check out the video version of Coach Quip on YouTube. Connect with Edge Athlete Lounge: @edgeathleteloungehttps://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Email us podcast@edgeathletelounge.com Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

The 2024 Bank of America Chicago Marathon is nearly here! In this episode of Coach Quip, we have three special guests to share their knowledge about how to have your best performance, what to look for, and what not to do. Join Kaira Peyton and Jamie Campbell from Gumbo Fit and Craig Taylor from 7onSundays for everything you need to know about the 2024 Bank of America Chicago Marathon. This episode originally ran before the 2023 event, but there have been no notable changes to the course; this advice is still applicable, so if you hear us say 2023, you know why!Check out the video version of Coach Quip on YouTube. Connect with Edge Athlete Lounge: @edgeathleteloungehttps://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Email us podcast@edgeathletelounge.com Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

The 2024 Bank of America Chicago Marathon is right around the corner, but this is not your typical race preview podcast. We asked our EDGE Athletes for their tips and observations about surprising and unexpected parts of the Chicago Marathon. In this episode, we share 12 tips and things to look for on the course if you're racing or spectating at this World Marathon Major race.Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

Athletes need to care about their actions to succeed, but sometimes giving too many f**ks can set you back. In this episode we deep dive into Mark Manson's incredible book, "The Subtle Art of Not Giving a F**k," and draw out lessons to help athletes in their training, racing, and everyday lives.NOTE: this episode does reference the title of this book without edit, so discretion is advised. :)Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

If you're training for a fall marathon, you are approaching your longest long run and might feel a little nervous about it. In this episode, we talk tips and tricks for tackling your longest long run, why it might not matter as much as you think it does, and everything you should think about before, during, and after.Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

Most athletes experience disrupted sleep before a big event, race, or training day. What should you do or think about when you wake up in the night or can't fall asleep the night before a race or big training day? We've got strategies to help you fall asleep or get back to sleep and tips on how to deal with poor sleep before your big day. Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

Today we are talking about the power of meet-ups. Whether you meet up with a club or group or just another friend, there are countless benefits to being with others. Learn how meet-ups can help you!Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

We all have our favorite ‘things' - you know, the one thing you repeatedly grab for…it can be a bit of a safety blanket, or maybe what makes you feel powerful or calm - it's a right of passage for all levels of athletes. We asked our coaches about their favorite pieces of gear - their answers might surprise you!Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab 

While it might seem a little off-topic, EDGE Athlete Lounge is a small business, so this is near and dear to our hearts and in alignment with our values. This episode is all about how you can support your local small businesses and why you should prioritize doing so.  Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

If you're anything like us, you've been glued to the coverage of the Olympics in Paris. For this episode, we have chosen a few of our favorite lessons from the Paris Olympics and highlight a few of our favorite moments.Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

Visualization can help athletes on race day and in daily workouts (and in life!). By taking just 1-2 minutes to visualize an upcoming effort, you can calm your mind chatter and maximize performance. In this episode, we take you through the benefits of adding visualization to your training plan and explain how to integrate it into your life to get the best results.Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab 

With hot weather, more travel, tons of social opportunities, and increasing volume, summer training is the perfect time to make mistakes. We asked our EDGE Athlete Lounge coaches what summer mistakes they often see (or have experienced themselves!). In this episode, we go through a few of the most common errors we see and give you simple solutions to avoid them yourself. Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

In the world of sports, the gap between elite athletes & recreational ones is vast. It's not just about raw talent; the differences are deeply rooted in their approach to training, mindset, nutrition, and recovery. In this episode, we are talking about five key differences that set elite athletes apart, and how you can steal their ideas & apply elite training principles to your training & racing, no matter your level of experience in endurance sports.Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

When it comes to endurance sports, whether it's running, cycling, or swimming, the key to improvement lies in consistent, focused training. Among the various training methods, time trials stand out as a particularly powerful tool for athletes looking to boost their performance. Here's why incorporating time trials into your training regimen can be a game-changer.Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

Recently we've had volumes climbing, races happening and things are getting more challenging - as they should be. But along with this is not "hitting" our typical measures of success like pace and distance, and athletes are feeling discouraged. This episode is all about looking for the wins in less conventional areas of training and racing, all in the quest to become a better Athlete.In this episode, we riff on one of Nike Global Head Running Coach, Coach Bennett's Axioms: “Measure success as many ways as possible." What do these other Successes look like? Tune in! Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

For endurance athletes, adopting a beginner's mind can be transformative. It means setting aside the ego, past achievements, and expectations, and approaching each training session and race with a fresh perspective. Here's why cultivating a beginner's mind is essential for endurance athletes.Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab

This episode is all about electrolytes - what they are, how to use them before/during/after your training, and how they can help you achieve success in your training and racing.Check out the video version of this podcast on YouTube at edgeathlete.me/youtube Connect with Edge Athlete Lounge: @edgeathletelounge https://edgeathletelounge.com/ Connect with Coach Robyn: @coach.robyn Connect with Coach Chris: @thechrismosier Music by MEND Logo by @valeriegalerie Recording wizardry by Richard Mipana Audio mixed and edited by FermataLab