Marathon Running Podcast by We Got the Runs

In this episode of Your Story, Your Why, Letty sits down with Aniruddh Munde to discuss his personal and athletic journey. Aniruddh reflects on growing up under high academic expectations in India, starting his running journey in Los Angeles, finding freedom through running while coming out, and executing a coached training cycle to achieve a 3:58 marathon PR in Sydney. He also discusses managing perfectionism, using running to build mental resilience, and giving himself grace through injury recovery.

In Part 4 of the Masterclass, the focus shifts from physical training to race-week execution, logistical discipline, and mental strategy. The session outlines a proper 36-to-48-hour carbohydrate loading protocol targeting low-fiber, simple carbs to maximize glycogen stores without digestive bulk. It builds a reverse-engineered race morning countdown from pre-race meals to corral logistics, details early-race pacing mechanics to prevent the trap of "banking time," and equips runners with cognitive tools—like chunking, process cues, and reframing—to push through central nervous system fatigue when hitting the wall in the final miles.

In this episode of Your Story, Your Why, Letty sits down with Stephanie Platt to discuss the evolution of her running journey. Stephanie reflects on getting her start in middle school cross country, maintaining her running routine during her husband's military deployments, and the wild five-week stretch in fall 2021 where she completed St. George, Boston, and NYC. She also opens up about why running serves as non-negotiable mental self-care for mothers and how she is navigating physical setbacks like plantar fasciitis.

In episode 330 of the Marathon Running Podcast, host Letty breaks down her experience running the 2026 Sydney Marathon—which she rates an 11 out of 10—alongside her husband and co-host, Ryan. Traveling with tour group sponsor Destiny 2 Sport, Letti arrived nine days early to adjust to the time difference and explore local sites like the Blue Mountains with friends. Leading up to race day, she attended media events, press conferences, the expo at Olympic Park, and the official opening ceremony at the Sydney Opera House. Despite experiencing stomach cramps and vomiting from accidentally taking a caffeinated gel during the race, Letty persevered alongside a friend, taking in iconic sights like the Sydney Harbour Bridge and the lively spectator zones before enjoying a scenic finish at the Opera House and post-race celebrations at Sydney's historic Fortune of War pub.

What happens when you decide that life—and running—actually begins after age 50? In this episode of Your Story, Your Why, we sit down with Paul Latham, a Jamaican immigrant based in Fort Worth, Texas. Growing up in Jamaica active in casual sports, running was never Paul's primary focus. It wasn't until well into his 50s, after a personal trainer pointed out his need for stamina, that Paul laced up his shoes for a three-mile walk on a local track.After running over 200 5Ks and becoming comfortable at the half marathon distance, a coworker challenged Paul to break through his self-imposed limits by entering the Chicago Marathon lottery. Winning a spot launched a transformative distance-running career. Now preparing for his 13th marathon at the Cape Town Marathon, Paul reflects on the value of stepping outside comfort zones, the power of volunteering at major World Marathon Majors, and his goal to stay moving well into his 80s and 90s.Key TakeawaysLife Begins Whenever You Decide: Age is not a barrier to starting distance running; Paul ran his first marathon after turning 50.Break Self-Imposed Ceilings: Often, the only thing holding us back from longer distances or bigger goals is a mental limitation.Volunteer for Perspective: Serving as a course marshal or aid station volunteer builds deep gratitude for race directors and fellow athletes.Value Experiences Over Things: The connections, travel, and personal growth gained through distance running far outweigh material items.Connect with Paul Latham: FacebookTraining Program Mentioned: Cowtown TrailblazersRaces Mentioned: Chicago Marathon, Cape Town Marathon, Boston Marathon, Cowtown MarathonFollow Marathon Journal: Website | InstagramWhat goal have you been holding back on because it felt outside your comfort zone? Drop a comment on our latest post or leave us a review on Apple Podcasts to let us know!Resources and LinksShare Your ThoughtsConnect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

In this episode, we dive deep into the critical logistical pillars of marathon success that go beyond simple aerobic fitness. If you want to avoid hitting the wall at mile 20, you need to master your fuel, gear, and recovery. The Carbohydrate Bottleneck: Why the marathon is as much a fuel management test as it is an aerobic one, and how burning through glycogen leads to the dreaded late-race bonk. Proactive Fueling Targets: Moving past outdated advice to embrace modern research supporting 90 to 120 grams of carbohydrates per hour for trained athletes. Dual-Source Carbohydrates: Why combining glucose (maltodextrin) and fructose in a ~1:1 ratio uses complementary intestinal transporters (SGLT1 and GLUT5) to prevent absorption bottlenecks. Sweat Testing & Sodium Mechanics: How to run a simple 60-minute field test to calculate your individual hourly sweat loss, plus the truth about sodium, cramps, and hyponatremia. Gut Training: Why your digestive system struggles under race-intensity blood flow redistribution, and how to progressively train your gut during long runs. The Three-Shoe Rotation: Breaking down the functional roles of your durable daily high-volume trainers, responsive workout shoes, and race-day carbon super shoes. Taper Science & The Taper Tantrum: Understanding why a taper is about eliminating cumulative fatigue rather than building new fitness, why feeling terrible is normal, and why you must stick to the 21-day rule. Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

unning has a way of meeting us exactly where we are—even when we feel completely broken. On this week's episode of Your Story, Your Why, host Letty Lundquist sits down with close friend and World Marathon Majors finisher Patti Shawber.After losing a decade of her life to severe drug addiction through her 30s and early 40s, Patti woke up one day exhausted and ready for change. After achieving sobriety, she stepped onto a Planet Fitness treadmill in her mid-40s, walking at 4.0 mph for 45 minutes to complete her very first 5K distance. What started as a way to reclaim her health evolved into a global running journey that took her across the world to earn her Six Star World Marathon Majors Medal before turning 60.Patti opens up about channeling the intense energy of addiction into endurance sports, navigating fear and imposter syndrome, balancing competitive goals with aging, and why she holds onto the memory of her lowest moments so she never has to go back.

Welcome back to Part 2 of our Marathon 101 Masterclass series! Following the response to our initial guide, we dive deep into how to structure your training weeks, execute quality workouts, and build a body that holds up under marathon fatigue.In this episode, we cover:Myth Busting & The 80/20 Rule: Why running faster all the time won't make you faster on race day, and how volume builds endurance.Polarized Training: Differentiating hard days from easy days to maximize recovery and efficiency.The 4 Phases of Marathon Training: A step-by-step breakdown from early strides and fartleks to threshold work, peak race-pace sessions, and the taper.Microcycle Flexibility: Adjusting weekly workouts based on recovery needs, age, and individual adaptation.Strength Training for Runners: Essential movements to improve running economy, protect tendons, and maintain posture late in the race.Practical Micro-Habits: Adding light strides and dynamic warm-ups to improve range of motion.Life & Travel Updates:Race week coverage from the TCS Sydney Marathon.Updates on our upcoming running documentary Why They Run, screening this November at IRX in Amsterdam.Resources & Links Mentioned:Learn more about the documentary project: Why They RunConnect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

What happens when a single moment of decision on a family vacation transforms into a million-dollar global movement? In this episode of Your Story, Your Why, we sit down with Julie Weiss—author, runner, and widely known as the "Marathon Goddess". Struggling with midlife depression at age 37, Julie went for a barefoot run along the beaches of Kauai, pledging to turn her life around through movement.After joining the LA Roadrunners and overcoming early race-day mistakes, tragedy struck when her father passed away from pancreatic cancer just 35 days after his diagnosis. Channeling her grief into purpose, Julie set out on an audacious mission: running 52 marathons in 52 weeks while working a full-time job. Now at 121 marathons and having officially surpassed her $1 million fundraising goal, Julie shares her "7 C's to Defy Your Limits" and explains why true fulfillment comes from recognizing your inherent worth right now.Which of Julie's "7 C's" resonated most with you today? Are you working toward a goal that feels bigger than yourself? Drop a comment on our latest post or leave us a review on Apple Podcasts to let us know!Listen NowEpisode TimestampsKey TakeawaysResources and LinksShare Your ThoughtsConnect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

We spend hundreds of dollars on carbon-plated racing shoes, track every gram of protein, and hit our weekly mileage without fail. But when it comes to the single most critical factor in physical recovery, most runners leave their performance to chance: sleep.In this episode, we sit down with Laura Brewick, Chief Marketing Officer and General Manager at MOLECULE—a sleep technology company backed by a dedicated team of PhD-level scientists focused entirely on foam formulations and athletic recovery. We dive deep into why simply getting "eight hours" isn't enough for distance runners, how thermal regulation and microclimates impact your deep sleep cycles, and the exact presleep habits you can start tonight to wake up ready to perform.Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

Tatiana Rojas was a former gym teacher and long-time social worker in New York when she decided to tackle her first marathon at nearly 50 years old. What started as a decades-long dream watched on television blossomed into a mission-driven journey across the World Marathon Majors. Growing up watching the New York City Marathon, Tatiana always vowed that one day she would cross that finish line herself. After immigrating to the United States and waiting 20 years—unaware that entry required a lottery draw—a casual conversation with a coworker finally set her journey in motion. She applied, won a spot, and finished her debut marathon in 7 hours, 37 minutes, and 11 seconds. That first race was a complete trial by fire. Naive about training, course logistics, and post-race recovery, she spent a full week recovering in bed and declared she would never run another. The pull of the distance proved too strong to walk away from. Tatiana returned to the marathon with structured coaching and a deeper purpose, dedicating her miles to raising funds for Alzheimer's and dementia research. From there, she committed to the NYRR 9+1 program, kept her momentum through virtual events during the pandemic, and systematically began checking off world majors. Throughout her journey, raising funds for causes bigger than herself became a central pillar. She has raised over $10,000 across various campaigns supporting children and families with disabilities, Catholic Charities, heart disease research, and animal welfare organizations. Just four years after stepping up her structured training, Tatiana completed the Boston Marathon—running alongside her friend Maria Fernanda—to officially earn her Six Star Finisher Medal. Her major marathon achievements include: New York City Marathon: Her foundational race, run multiple times including her debut and post-pandemic returns. Chicago Marathon: Site of her official marathon personal record of 5:48. Berlin & London Marathons: Completed as part of her international major series push. Tokyo Marathon: Completed while raising funds for animal rescue organizations. Boston Marathon: The final piece to lock in her Six Star Finisher Medal. Paris Marathon: Completed during the Olympic year, running the mass participation night marathon. Now turning 66, Tatiana views every mile as an investment in her health, longevity, and vitality. Rejecting the idea that age should dictate limits, she credits running with keeping her prescription-free and deeply connected to a global running community. Her race-day mental strategy relies on positive self-talk—literally speaking to her legs between miles 18 and 23 to overcome fatigue and finish strong. With upcoming plans to run the Sydney Marathon and target the new World Marathon Majors expansion stars, Tatiana continues to prove that passion and persistence have no expiration date. Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

In this episode, we launch our four-part Marathon Masterclass designed to strip away overcomplicated training noise and get back to core physiological fundamentals. Whether you are tackling your first 26.2, targeting a Boston Qualification, or resetting ahead of a new training block, we lay out the exact blueprint for setting up a successful 16-to-20-week macrocycle. We break down the medical and orthopedic reality of tissue adaptation, explain why muscle strength outpaces tendon durability, and outline the pre-block readiness audit every runner should pass before starting Week 1.We also dive deep into the science of the aerobic engine and why 80% of your training volume must feel effortless. Discover how Zone 2 running drives capillary expansion, mitochondrial biogenesis, and fat oxidation—and why falling into the "Gray Zone" (Zone 3) traps runners in cumulative fatigue. Plus, we share half-marathon prediction formulas to calculate a realistic race goal, explore the 3:1 build-to-recovery microcycle pattern, and discuss when it makes sense to work with a running coach.Show Notes & Links Mentioned:Full Article & Breakdown: Read the accompanying guide on MarathonJournal.comPacing Tools: Check your training zones using the VDOT Running CalculatorGet in Touch: Questions or topic requests for Part 2? Email us at lettY@marathonjournal.comConnect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

What happens when a punishment turns into your life's biggest sanctuary? In this episode of Your Story, Your Why, Letty sits down with Claire Boyce—a stepmom, runner, and Greenville native—to explore how running became her anchor through deep childhood trauma, adoption, and family life. Claire opens up about finding her biological family, creating a harmonious blended household with her stepchildren and their birth mother, and the exact moment at a local Turkey Trot that transformed her mindset from a 3:30 half marathoner into a 1:47 athlete chasing a Boston Qualifier. In this episode, we cover:Turning an elementary school discipline lesson into a lifelong passion Using running to navigate identity and adoption trauma Grace, communication, and community in blended families Shaving over 90 minutes off a half marathon PR Why you should never give up when things get hard Connect with Claire & Upward Running: upwardrunning.com Have a story to share? Visit marathonjournal.com or reach out to Letty directly!

Ever dreamed of crossing a finish line on the Opera House concourse, pacing into an ocean sunset in Ibiza, or running among wildlife on an African safari? In this episode, we're breaking down 18 ultimate bucket-list destination marathons across the globe! We cover everything from course highlights and iconic landmarks to low-impact pre-race taper activities to protect your legs, plus post-race adventures and spectator vibes for your support crew.

https://marathonjournal.com/2026-tcs-sydney-marathon-guide/ Heading down under for the 2026 TCS Sydney Marathon? Whether you're chasing an Abbott World Marathon Majors qualification, running your first 42.2K in Australia, or cheering on a runner, executing a seamless racecation requires getting the details right long before you line up!In this episode, we break down our ultimate event blueprint alongside insights from 9 expert contributors—including Race Director Wayne Lardin, Head Coach Ben Lucas, Lead Convoy Controller Michael Young, Olympian Luis Orta, and localSydney tourism experts.We cover major 2026 schedule changes, mandatory gear bagdrop rules at the new Olympic Park Expo, early course quad-savers, biosecurity travel hacks, and Jude O'Shea's comprehensive Sydney carbo-loading &celebration dining guide!

What does it take to miss an Olympic Trials Qualifying mark by just six seconds—and come back hungrier than ever? In this episode of Your Story, Your Why, we sit down with Utah-based marathoner, content creator, and mechanical engineer Michael Ottesen. Known across the running community for his viral race-finish clips and relentless pursuit of a sub-2:16 marathon, Michael opens up about the childhood roots of his high pain tolerance, his grueling four-year journey as an unrecruited walk-on at BYU, and the harsh reality of balancing 100+ mile training weeks with a full-time engineering career and fatherhood. Whether you are chasing a personal best or trying to navigate your own setbacks, Michael's raw perspective on "outsuffering" the field and embracing long-term belief will leave you inspired to step back onto the line. Resources and LinksConnect with Michael Ottesen: Instagram Coaching Platform: Let's Tango Running Follow Marathon Journal: Website

In this episode, I sit down with Olympian, Scottish international, and McMillan Running coach Andrew Lemoncello to explore the mental and physical strategies that keep runners progressing season after season. From competing in the steeplechase at Florida State University and running the Olympic marathon to coaching runners of all levels today, Andrew shares with me why consistency, mental reframing, and effort-based training far outweigh strict GPS metrics. Whether you are gearing up for a fall marathon or building your base, this conversation is packed with actionable takeaways to help you train smarter and race stronger. Learning from Mistakes: How making training errors as an elite athlete shaped Andrew's coaching philosophy today. Effort vs. Metrics: Why relying too heavily on GPS watches and wearable scores can sabotage your progress—and how to run by feel instead. Summer & Heat Adaptation: Managing expectations during warm-weather training blocks and trusting your hidden fitness. Gradual Long Run Progression: The half-mile-a-week rule for building volume safely without overstressing your body. The Charlie Spedding Mindset: How finding one positive takeaway after every workout transforms race-day confidence. Beating "The Wall": A concrete pen-and-paper mental exercise to prepare your mind for late-race glycogen depletion. The Universal Running Experience: Why every runner—from Olympic record-holders to first-time marathoners—shares the exact same mental battles. "I think the biggest thing was making a lot of mistakes as an athlete. Having made pretty much all the mistakes allows me to spot pathways or ways of thinking in athletes very quickly before they set them back." — Andrew Lemoncello "If your device says you're not recovered but you feel amazing, that's just a metric. You've got to listen to your body." — Andrew Lemoncello "We all go through the same experiences. It doesn't matter if you're setting world records or running your first marathon. The pace is just different." — Andrew Lemoncello Connect with Andrew Lemoncello: McMillanRunning.com Read the full article on Marathon Journal: MarathonJournal.magFollow Marathon Journal on Instagram: @MarathonJournalIf you found this conversation helpful, please subscribe, rate, and leave a review on Apple Podcasts or Spotify! Don't forget to share this episode with a friend who is currently in a marathon training block.

Your Story, Your Why: Reclaiming the Finish Line with Camila CanaveseFor this week's episode of Your Story,Your Why, I sat down with an incredible member of our running community,Camila Canavese. Camila was just three blocks away from the finishline when the bombs went off in 2013, causing severe trauma that kept her awayfor a decade. It took her father holding her hand in 2023 to bring herback—sparking a promise that she would return to distance training.Tragically,just weeks after that beautiful moment, her father passed away from a suddenheart attack.Camila'sstory isn't just about surviving trauma or navigating a devastating loss; it'sa masterclass in how the simple act of putting one foot in front of the othercan give us a space to carry our heaviest grief. She dropped a line during our chat that I haven'tbeen able to stop thinking about: "If I wait to heal from this pain until I go back torunning, that will never happen."

Are you stuck in a cycle of running injuries, overtraining, and rigid marathon training plans that leave zero room for real life? It's time to change the way you chase your next running PR.This week, we sit down with sports scientist and 2:28 marathoner Josh Sambrook, creator of the adaptive running app Kaizen. Josh drops a major truth bomb on standard running coaching dogma, explaining why traditional 16-week schedules fail amateur athletes and how shifting to a dynamic training load model eliminates the guilt of missed miles. We deep dive into the exact marathon racing math that allows his algorithm to predict finish times with a staggering 93% accuracy. Plus, he shares a controversial, data-backed hot take on why busy runners should stop wasting precious time on gym work and strides, and focus purely on aerobic base building through high-volume slow running to unlock their absolute fastest potential.If you want to master marathon pacing, prevent running injuries, and execute a flawless marathon strategy on race day, this episode is your blueprint.Find Josh & Kaizen:Download Kaizen on iOS or AndroidConnect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

Your Story, Your Why: How Running Forged Matt B's Lifelong DisciplineWhat happens when you go to a race finish line to ask your future wife out on acoffee date, only to watch her clock a jaw-dropping 3-hour marathon? Forpopular running vlogger and content creator Matt B, it was the exact catalystthat shifted his life from chaotic triathlons to completing over 60 enduranceevents. In this incredibly candid conversation, Matt strips away the typicalshoe reviews and race recaps to reveal the deep personal "why" behindhis 20-year running journey. From surviving severe stress fractures bydiscovering his unique "orthopedic threshold" to learning how tocompletely shut out the online comparison trap, Matt shares how the brutalmental stamina forged during early morning long runs gave him the focus neededto transform his adulthood and earn his Master's degree. Read the full featureto learn how Matt navigates the "dark miles" of racing, balancesdaily content creation, and why he believes checking your ego at the door willcompletely change how you view your own running.

For decades, RICE (Rest, Ice, Compression, and Elevation) was the standard advice for treating acute injuries. In this episode, we explore the history of RICE, why sports medicine is rethinking the role of ice, and what current research says about inflammation, healing, and recovery. We discuss the origins of RICE with Dr. Gabe Mirkin, the arguments presented in Gary Reinl's ICED!, the influential PEACE & LOVE framework, and the latest evidence from randomized controlled trials and systematic reviews examining cryotherapy and injury management. Whether you're a runner, coach, or simply interested in evidence-based recovery, this episode breaks down the science behind one of the most common injury treatments in sports medicine.Research discussed: Bleakley et al. (2004), American Journal of Sports Medicine; Bleakley et al. (2006), British Journal of Sports Medicine; van den Bekerom et al. (2012), Journal of Athletic Training; Dubois & Esculier (2020), British Journal of Sports Medicine; Horschig et al. (2024), Journal of Contemporary Chiropractic.Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

When postpartum depression left Jersey City runner Michelle Perez feeling completely isolated, a close friend gave her a simple piece of advice: find time to breathe and enjoy the fresh air. What started as a local 3-mile walk quickly snowballed into a life-altering journey that has now spanned 20 marathons and raised over $14,000 for Team for Kids. Michelle's story is a beautiful testament to what happens when we stop staring at the clock and start running with gratitude. Dive into our latest segment of Your Story, Your Why to hear how Michelle found her true purpose, her upcoming redemption race at the Berlin Marathon, and why she's stepping out of her comfort zone to tackle a HYROX competition for lifelong longevity.Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

How do you approach your marathon fueling strategy? If you're like a lot of distance runners, your routine might look something like this: log your long training miles on nothing but water and sheer willpower, and then just pray your race-day gels work.In this episode, Leticia and Ryan sit down with Tasha, an expert from Precision Fuel & Hydration, to break down why a "one-size-fits-all" fueling plan doesn't work, why under-fueling your training blocks holds you back, and how to properly train your gut to handle race-day demands. Whether you're targeting a fall major or gearing up for the Valencia Marathon in December, this episode will completely change the way you look at endurance nutrition.The Precision Origin Story: How a near-fatal case of hyponatremia (low blood sodium) led founder Andy Blow to pioneer personalized hydration.Sweat Rate vs. Sweat Concentration: Why your unique sodium loss is genetically determined and stays stable, while your fluid loss changes with the weather—and the massive "heat myth" runners fall into.Gut Training 101: The step-by-step method to teach your stomach to comfortably absorb 60 to 90 grams of carbohydrates per hour without GI distress.The Power of Decoupling: Why separating your energy intake (carbs) from your electrolyte intake (sodium) is the ultimate secret to a flawless stomach.Race Day Logistics: The science behind morning-of sodium preloading to boost blood plasma volume, and how to successfully manage hydration if you don't want to carry a bottle.Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

What happens when you trade addiction and "thirst traps" for 100-mile mountain races and intentional, community-driven content? In this episode, we sit down with Tommie Runz (formerly "Tommy Guns"), an ultra-marathoner, content creator, and founder of PR Project, who is gearing up for the legendary Western States 100 in June. Tommie opens up about his profound journey toward sobriety starting in 2017 and how finding running a year later completely shifted his life's trajectory. From running a 3:13 in his very first marathon to surviving a grueling 340-mile solo trek from LA to Vegas on the Speed Project's OG route, Tommie delivers a masterclass in shifting your perspective, choosing your own suffering, and staying radically authentic in a world full of manufactured content. He also breaks down his strict requirement for brand deals, his goals for the silver buckle, and why he wants you to run across the finish line with him.

In this episode, we tackle the essential strategies every runner needs to build an invisible armor of safety on the roads and trails. Whether you are running at dawn, hitting remote trails, or navigating busy city intersections, safety isn't about training in fear—it's about being proactive. We dive deep into the tactical adjustments that protect your space, from the "360-degree bio-motion rule" for traffic visibility to protecting your situational awareness from being compromised by technology and predictable routines.We also break down real-world protocols for handling high-stress encounters, including how to handle charging dogs, the critical steps to take if you are physically attacked, and how to defend yourself from environmental threats like cumulative UV exposure. Plus, we look at the actual CDC data on wildlife risks—including the surprising stats on rabies in the U.S.—to give you perspective and peace of mind. Tune in to learn how to stay smart, stay sharp, and ensure you always make it back home for your next run.Key TakeawaysTraffic Safety: Never assume a driver sees you. Run against traffic, make direct eye contact at intersections, and use reflective gear on your wrists and ankles so drivers recognize your movement instantly.Crime Prevention: Ditch noise-canceling headphones for bone-conduction models, vary your training routes to avoid being predictable, and use live-tracking safety features to share your coordinates.Animal & Environmental Hazards: Never run from a charging dog; stand your ground and use your gear as a barrier. Protect yourself from hidden threats by treating UV rays as a cumulative injury and applying a sweat-resistant SPF 30+ before you head out.Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournal • • Follow us on Strava: https://www.strava.com/athletes/30798607

In our latest Your Story, Your Why feature, D.C.-based runner Lauren Waldron shares how the sport became an unshakeable contract with herself while navigating high-stress public sector roles and tumultuous personal transitions. From buying her first pair of Hoka Gaviotas to setting fierce personal guardrails—culminating in telling an unsupportive partner, "You don't deserve to be at my start line," right before her first marathon—Lauren's journey highlights the profound intersection of running, boundary-setting, and community. After overcoming patellar tendinitis and pushing through a chaotic race morning at her first World Major in Sydney, she dialed in her training with coach Andrew Lomancello to slice a massive 20 minutes off her time at the New York City Marathon just two months later. Today, whether logging early miles or analyzing footwear technology like the Mizuno Neo Vista 2, Lauren views every 4:00 AM alarm as a joint mission with her dog Henry to unapologetically chase greatness.Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

As marathon runners, we think we understand endurance, pacing, and the tech that drives our sport. But what happens when you take the legs out of the equation and replace them with Formula 1 engineering, 3D-printed hard gloves, and highway-speed descents?In this episode, I sit down with an absolute titan of endurance sports: Marcel Hug, the "Swiss Silver Bullet." He is a 12-time Paralympic Gold Medalist and the most dominant athlete across the Abbott World Marathon Majors. Marcel just matched a historic milestone by winning his eighth London Marathon, and I wanted to bridge the gap between our running community and his world.We skip the fluff and go straight into the sports science. Marcel breaks down why he can race 8 to 9 marathons a year when we can barely survive two, how he navigates extreme downhills at 80 km/h (50 mph) without a steering wheel, and how his custom-molded carbon chassis ensures zero energy loss. If you love high-performance gear, brutal physiology, and the elite mindset, this conversation will completely change how you view marathon speed.The "Silver Bullet" Trademark: How a simple Christmas gift from his junior coach became a global symbol of dominance.The 9-Marathon Season: Why the smooth, cyclical physics of a push-rim chair allow wheelchair athletes to race nearly ten marathons a year with minimal joint impact.Technical Analysis (Chassis vs. Shoes): While we look for energy return in foam, Marcel looks for zero energy loss in his rigid, custom-molded carbon fiber seat.Punching at 20 MPH: The material science behind 3D-printed hard gloves and how athletes "hit" the push-rim rather than grabbing it.The Wind Tunnel Discovery: Why F1 aerodynamics forced a shift from solid disc wheels back to open-spoke wheels.The Strict Mindset of a Champion: A rare look at Marcel's internal dialogue when pushing the absolute limit entirely alone at the front of a Major.My Favorite Moment: "In a daily wheelchair, you grab the wheels with your fingers. With racing gloves, you punch the rim. Every single ounce of energy from your upper body has to go directly into forward movement." — Marcel HugConnect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastFollow us on Strava: https://www.strava.com/athletes/30798607Connect with Us:

In this incredibly inspiring episode, we sit down with two-time world record holder and iFIT coach Ashley Paulson to talk about breaking boundaries, defying age limits, and crushing self-limiting beliefs. We dive deep into her remarkable journey from building her endurance as a young mom teaching fitness classes to earning a professional triathlon card in her 30s after her fourth child. Ashley takes us behind the scenes of her magical and emotional world record feat—running 100 miles on a treadmill at the Boston Marathon Expo—and explains why she thrives off feeding from the crowd's energy. Whether you're a seasoned marathoner or just looking to move your body, her reminder that "you built yourself this way" will inspire us all to shed our egos, stop placing limits on our capacity, and find out what our bodies are truly capable of achieving. Tune in now to get your weekly dose of sparkles and unstoppable energy! Chime in below: What's one big goal we've been too afraid to try?

Ever wondered why your best ideas strike mid-run, or why you feel calmerafter a tough workout? In this week's episode, we are joined by psychotherapistand triathlon coach Nestor Rivera to bridge the gap between physical effort andmental health.We dive deep into the biology of the "runner's high"—movingbeyond just endorphins to explore the calming power of endocannabinoids. Plus,we discuss why running serves as such a powerful tool for neuroplasticity andcreativity, and why it can sometimes be the perfect companion to professionaltherapy.Whether you are navigating pre-race anxiety, looking for strategies to"chunk" your next marathon, or trying to beat the post-race blues,this conversation is packed with actionable insights for your mind and body.Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastConnect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607

What happens when a high-school vice president and mother of four decides to see how fast she can truly go? In this episode, we sit down with Maria Luevano, a powerhouse educator from Chicago who transformed from a casual runner into an athlete chasing the Olympic Marathon Trials.Maria opens up about her roots moving from Mexico to Chicago, how her fellow educators sparked her running journey in 2016, and the crucial role community played in her rapid progression. We dive deep into the unique cultural dynamics she navigates as a Latina athlete, breaking traditional family expectations around women in sports, and how she balances elite-level training with raising four kids and leading a Jesuit school. This is a masterclass in community, fierce ambition, and rewriting your own narrative.Connect with Maria: Instagram @maluevano If Maria's story inspired you to level up your own goals, drop us a review on Apple Podcasts and share this episode with a training partner! Who is the most influential person in your local running community? Let us know in the comments.

Summer isn't just a season; it's a high-stakes training block. In this episode, we break down the science of marathon heat training and why you should view these humid months as the "Poor Man's Altitude." We move past the marketing hype to explore the physiological reality of thermal stress, plasma volume expansion, and why your watch data needs a serious reality check when the mercury rises.In this episode, we cover:The Physiology of the Heat: Why your heart rate changes which isn't a loss of fitness, blood plasma volume and how you can take advantage of that. Safety & Red Lines: The critical differences between heat exhaustion and heat stroke, and how to spot the "hidden" dangers of hyponatremia.The Gear Audit: We demystify fabric technology—why GSM (Grams per Square Meter) matters more than branding, the science behind polyester vs. nylon, and why going shirtless is actually less efficient than wearing high-performance UPF 50+ gear.Actionable Protocols: How to calculate your personal sweat rate, the 1000mg-per-liter sodium rule, and the "slushie" pre-cooling method to buy yourself an extra 10–15 minutes of threshold performance.The Effort-First Override: Why you should ditch "Current Pace" on your watch, embrace the 15–40 second per mile "heat tax," and how to use run-walk cycles to stay under your critical temperature ceiling.Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastConnect with Us:Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607

Cupless racing is gaining momentum, with Chicago now introducing refill stations at the Chicago 13.1 and Chicago Marathon to curb the millions of single-use cups discarded at major events. Don't worry, your disposable cups are still there, this is a test, but while the transition raises valid concerns regarding runner gear and congestion, industry experts suggest these are solvable design challenges. Listen in, or Read more, including a full interview on our website marathonjournal.comOur website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastConnect with Us:Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607

*This episode is NOT sponsored by Maurten* We at Marathon Journal are just very curious about new systems of administration and sciene.In this episode, we sit down with Josh Rowe to explore the science behind the Maurten Bicarb System and why sodium bicarbonate has become one of the most talked-about topics in endurance performance.We discuss:- how bicarbonate buffering works- why acidity contributes to fatigue- the history of sodium bicarbonate in sports science- why traditional bicarbonate caused major GI distress- how hydrogel delivery systems aim to improve absorption and tolerability- what types of runners and workouts bicarbonate may benefit- threshold training, marathon racing, and high-intensity applications -published scientific studies surrounding hydrogel bicarbonate systems- the growing role of delivery science in endurance nutritionThis conversation focuses on the physiology, performance science, and practical application behind bicarbonate supplementation—not hype, but the evolving intersection of sports science, engineering, and endurance performance.Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastConnect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode, host Letty sits down with Angela M. Sterious, a dual-certified family and psychiatric mental health nurse practitioner with over 30 years of medical experience, to tackle a crucial but often ignored aspect of women's health: menopause and its hidden impact on bone density. Angela breaks down the biological changes that occur as women age, highlighting how the dramatic drop in estrogen during perimenopause and menopause leads to rapid bone loss. Designed especially for runners and active individuals aged 35 and up, this conversation sheds light on why early awareness and proactive lifestyle shifts are essential for maintaining a long, thriving "health span". Listeners will learn practical, non-pharmaceutical strategies to protect their skeletal systems, including the critical role of clean nutrition, high protein intake, and targeted vitamin supplementation. Angela explains how the high-impact nature of running, combined with heavy weight training and "exercise snacks" like deadlifts, naturally stimulates bone growth and prevents dangerous fragility fractures. The episode also demystifies hormone replacement therapy, discusses necessary blood work panels, and empowers women to take charge of their health so they can continue running strong for decades to come.

In this episode, Letty sits down with Claire Boyce to explore the mental side of running that often gets overlooked. From imposter syndrome and comparison to consistency, burnout, and identity, this conversation goes beyond training plans and pace to uncover what it really means to become—and stay—a runner. They dive into how to handle setbacks, reframe slower seasons, use running as a tool for processing stress, and build a more resilient, flexible mindset that carries over into everyday life. If you've ever questioned whether you're “doing enough” or struggled to stay consistent, this episode will hit home.Our guest can be found here: https://www.instagram.com/upwardsports/ Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastFollow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, Letty and Ryan break down the historic sub-2 hour breakthrough in London and, more importantly, how you can apply those same elite strategies to your own training. We translate the performances of Sabastian Sawe and Yomif Kejelcha into actionable "Middle-of-the-Pack" mechanics to help you become a faster, more efficient runner. We discuss the specific "how-to" steps behind these world records:Mastering the Negative Split: Why Sabastian Sawe's 59:01 second half proves that "banking time" early is a trap that depletes your glycogen 30% faster. The Bicarb Blueprint: How the new "Bicarb System" technology manages muscle acidity (the "burn") and how amateur runners can benefit from high-pH buffering. Aggressive Fueling: Why the 120g/hour carb standard is the new benchmark and how to "train your gut" to handle more fuel without GI distress. Mental Drafting & Stretch Goals: How to use "London energy" to reframe your psychological limits and use pace groups to handle the "mental math" of racing. If you've been stuck at the same marathon time for years, this episode is your guide to reframing what your body is actually capable of achieving. We move past the flashy headlines to give you the technical gear, fueling, and pacing tips used by the fastest humans on Earth. We are launching a brand-new Thursday segment: "Your Story, Your Why". We are moving beyond the elite news to share the relatable stories of everyday runners in our community. Want to be featured? Email Letty at letty@marathonjournal.com. Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607Why You Should Listen:Important Housekeeping:Connect with Us:

In this episode of the Marathon Running Podcast, we dive deep into the vibrant world of the Sanlam Cape Town Marathon. We are joined by expert ambassadors Caitlyn Choi Hood and Jade Jacobs, who share their insider knowledge on the "Spirit of Resilience," the best local running crews, and where to find the city's most legendary post-race treats. Whether you are chasing a PB on this fast, scenic course or looking for the perfect safari day trip, we have you covered with the latest updates and expert insights to keep you informed on the latest in running and competitive sports.The World Major Journey: Why the race moved to May and what the candidate status means for runners.Logistics & Arrival: Navigating CPT, currency tips for the South African Rand (ZAR), and why you must stay alert because they drive on the left.Race Weekend Essentials: A full guide to the DHL Stadium Expo, the two-start system, and the critical five-wave start process.The Course: A play-by-play of the 380m elevation gain and iconic sights like the Mouille Point Lighthouse and the Castle of Good Hope.Cape Town Culture: Expert culinary tips on the "Gatsby" and smashburgers, plus safety protocols and the "5-meter wildlife rule".Community & Parties: Where to find the best shakeout runs and after-parties with local crews like The Nine Four and Community Track Club.Why You Should Listen: To gain a competitive edge with a full course breakdown and local logistical hacks that ensure a stress-free race weekend.Our guests this episode: * Caitlyn Choi Hood: Official Ambassador and community leader.Jade Jacobs: Official Ambassador and local culinary guide.Official Race Website: https://capetownmarathon.com/Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607The Nine Four: @theninefourCommunity Track Club: @communitytrackclubMust Love Hills Run Crew: @mustlovehills_runcrewSlow and Steady CPT: @slowandsteadycptRunning Late Club: @runninglateclubEpisode HighlightsImportant InformationConnect with UsLocal Run Crews to Follow

In this episode of the Marathon Running Podcast, we sit down with veteran endurance specialist Coach Todd to tackle the "cram session" of marathon preparation. We ask the hard questions: When is it officially too late to start training? How do you pivot when a Wisconsin winter or a lingering injury sidelines your progress? We tease the specific "red flags" that mean you should pull the plug and the "predictor workouts" that prove whether your sub-4:00 goal is a reality or a risk.Why You Should Listen: Learn how to pivot your strategy when you're undertrained and how to avoid the mismanagement of common running injuries.Our guest this episode: Coach Todd (Smart Approach Training)Facebook: Smart Approach TrainingInstagram: @RunCoachToddConnect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

Is every step you take a "withdrawal" from your joint bank account? In this high-stakes episode, Letty and Ryan tackle the 4 Most Googled Questions of 2026 and burn the old rulebook to the ground.We dive into the mind-blowing MRI research that proves running doesn't thin your cartilage—it can actually make it thicker and stronger. Ryan breaks down the "Thicker Cartilage Paradox" and the "Sponge Effect" that keeps your joints oiled, while Letty discusses the 120g carb-loading revolution and her final preparations for the Boston Marathon.If you've been running in fear of injury or hitting the wall, this episode is your biological wake-up call. Your body isn't a machine that wears out; it's a system that levels up.In this episode:The Hypertrophy Reveal: Why runners' knees often look healthier on an MRI than non-runners'.The 120g Carb Ceiling: the new gold standard of fueling.The 50mm Stack Height Trap: Is your "super-shoe" sabotaging your stability?Heavy Lifting for Speed: Why the strongest runners are becoming the fastest runners.Boston UpdatesStop guessing. Start adapting.Get the full research links and the Boston Marathon event schedule at MarathonJournal.com.

In this episode of the Marathon Running Podcast, we dive into everything you need to know for the historic 130th running of the Boston Marathon in 2026. Host Letti Lundquist breaks down the evolution of the race from its 1897 roots to the modern-day "Mecca" of marathons. We explore the high-stakes qualifying standards, the unpredictable New England weather patterns, and the "victory lap" atmosphere of the surrounding race weekend.We also feature a deep-dive technical course review with Coach Kristen, specifically focusing on how to survive the punishing opening downhill miles without "trashing" your quads before you hit the hills. Finally, we provide the essential 2026 updates, including the shift to a six-wave start and the exact mile markers for on-course fueling.Why You Should Listen:Tactical Analysis: Learn how the new wave starts will affect course congestion and your personal start time.Fueling Map: Exact locations for Maurten Gel stations (including caffeine vs. non-caffeine).Logistics Mastery: A step-by-step guide to Gear Drop at Boston Common and the Athletes' Village in Hopkinton.The Social Map: Insights into the 2026 "Pop-up" culture on Boylston and Newbury Streets, including track relays and brand activations.Our guest this episode: Coach Kristen (Course Strategy Specialist)Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

We sit down with James McKirdy, founder of the coaching collective McKirdy Trained, to pull back the curtain on what it actually takes to produce elite-level results without the "bogus" cookie-cutter methods saturably found on social media.We dive deep into the thrilling 2026 Los Angeles Marathon finish where McKirdy athlete Nathan Martin secured a victory by a razor-thin 0.01 seconds. James breaks down the tactical brilliance behind Nathan's performance—specifically how he executed a masterful negative split (dropping from a 5:02/mile to a 5:00/mile close) despite the grueling Michigan winter and hilly LA course.We also explore the viral story of Daniel Mesfun at the Dublin Marathon. James explains why Daniel's decision to literally stop and run backward for a dropped hydration bottle wasn't a mistake, but a calculated execution of the McKirdy fueling philosophy. From "gut training" to the specific electrolyte needs of different athletes, this episode is a masterclass in the intersection of sports science and human psychology.Updates and expert insights to keep you informed on the latest in running and competitive sports.The "Anti-AI" Approach: Discover why James believes human relationship and "pencil, not ink" adjustments beat automated training plans every time.Negative Splitting 101: Learn the physiological "tells" in training that indicate if you are actually ready to chase a specific marathon goal.The Nutrition Audible: Get the hard rules on why McKirdy athletes "never skip fuel" and how to train your stomach to handle 100+ calories every 15–20 minutes.Coaching the "Underdog": James shares stories of athletes ranging from 5-hour marathoners to 69-year-olds running faster than they did 20 years ago.Our guest this episode: James McKirdy | McKirdy Trained Website

In this episode of the Marathon Running Podcast, we dive into the role of AI in marathon nutrition. I sit down withregistered dietitian and endurance nutrition expert Alex Larson, founder of Alex Larson Nutrition (you can find her at https://alexlarsonnutrition.com/) to discusshow AI tools are shaping the way runners fuel their bodies—and where they canquietly sabotage performance.We cover real-world examples of AI missteps,including underfueling, medical contraindications, and the limits of automatedmeal plans. Alex shares actionable insights on how marathoners can combine AI with human expertise, improverecovery, and maintain confidence in their fueling strategies. If you want tostay ahead of the curve in marathon training and learn how to make technologywork for you—not against you—this episode is packed with expert guidance andpractical tips.Why YouShould Listen:·      Learn how AI can help or hinder marathonnutrition·      Discover common fueling pitfalls and how toavoid them·      Get expert advice on combining technology withhuman insight for optimal performanceOurguest this episode:Alex Larson, Registered Dietitian & Endurance Nutrition Specialist | AlexLarson Nutrition

In this episode we are trying something different. We are taking a deep dive into the current state of the marathon. We talk about what is going on currently, including all the controversies. LA marathon's 18 mile marathon distance, the LA marathon finish and unfortunate events of their racers being led of course. We talk about Kipchoge running Cape Town, Shanghai being on schedule for becoming a world major, Sebastian Sawe vs. Kiplimo at the London Marathon, and so many more things.

We are back from our trip to Kenya and happy to share with our about our trip. If you are looking for a visual, check out our Kenya Camp videos here https://www.youtube.com/@MarathonJournalConnect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastFollow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, updates and expert insights to keep you informed on the latest in running and competitive sports. We sit down with Arj Thiruchelvam, performance coach at Performance Physique, to dissecta groundbreaking new study from Loughborough University that is changing how we view the "marathon wall." We ask the tough questions: Why do we collapse in the final 10K? Is it a lack of cardio, or something deeper? Arj breaks down the science of "durability" and explains why heavy lifting and plyometrics are the missing link for well-trained runners looking to maintain their economy under extreme fatigue.Why You Should Listen: You will learn why a 35% increase in time to exhaustion is possible through strength training and how to implement "bouncy" exercises like drop jumps to transform your running gait.Our guest this episode: Arj Thiruchelvam — ⁠performancephysique.co.uk⁠Connect with Us: Our website: ⁠https://www.marathonjournal.com⁠YouTube: ⁠https://youtube.com/@marathonjournal⁠Instagram: ⁠https://www.instagram.com/runningpodcast⁠Followus on Strava: ⁠https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, updates and expert insights to keep you informed on the latest in running and competitive sports. We sit down with Arj Thiruchelvam, performance coach at Performance Physique, to discuss a brand-new study from Nature Scientific Reports that used machine learning to compare polarized and pyramidal training. We ask Arj why some runners thrive on threshold work while others need to "polarize" to see progress. Arj breaks down the 30% performance gap found in the study and explains how your training age determines your ideal intensity mix.Why You Should Listen: You will learn the difference between polarized and pyramidal distributions and how to use machine learning insights to personalize your own marathon training plan for maximum speed.Our guest this episode: Arj Thiruchelvam — performancephysique.co.ukConnect with Us: Our website: https://www.marathonjournal.comYouTube: https://youtube.com/@marathonjournalInstagram: https://www.instagram.com/runningpodcastFollow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, updates and expert insights to keepyou informed on the latest in running and competitive sports. We sit down with Arj Thiruchelvam, performance coach and founder of Performance Physique, todiscuss a groundbreaking study published in the British Journal of Sports Medicine. We asked Arj to help us redefine "how much is too much" and why your smartwatch might be giving you a false sense of security regarding your training load. We tease the "30-Day Window" and why a single-session distance spike is the most dangerous move a marathoner can make.Why You Should Listen: You will learn how to scientifically audit your training month to prevent overuse injuries and why structural "load tolerance" is different from aerobic fitness.Our guest this episode: Arj Thiruchelvam — performancephysique.co.ukConnect with Us: Our website: https://www.marathonjournal.comYouTube: https://youtube.com/@marathonjournalInstagram: https://www.instagram.com/runningpodcastFollowus on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, we interview registered dietitianand Ironman finisher Alex Larson to tackle the controversial topic of achievinga leaner body composition without sacrificing performance power. We discuss whymany marathoners feel embarrassed to admit they want to "lean out"and how to strategically shift your focus from simple weight loss to functionalbody composition changes. Larson shares her expert insights on"front-loading" nutrition—including the 40-gram protein breakfastrule—and explains why you should never diet during your training runs. We alsodive into the "Peanut Butter Paradox," the critical importance ofmonitoring ferritin and Vitamin D levels, and how fueling properly during theday can exponentially improve your sleep quality and recovery. This episodeprovides expert insights to keep you informed on the latest in running andcompetitive sports.Why You Should Listen:·       Our guest this episode: Alex Larson (https://alexlarsonnutrition.com)·       Connect with Us:·       Our website: https://www.marathonjournal.com·       Instagram: https://www.instagram.com/runningpodcast·       YouTube: https://youtube.com/@marathonjournal·       Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, we dive into seven evidence-backed principles that transform your physiology to build a faster marathon. We explore how high mileage functions as a "neuromuscular rewiring" tool to turn your legs into mechanical springs, increasing tendon stiffness and lowering oxygen cost. You will learn how to master metabolic flexibility to burn fat at higher speeds, the latest research on the 90-gram carbohydrate fueling revolution, and why high-load strength training is essential for biomechanical efficiency. We also provide updates and expert insights on the benefits of "super shoes," the critical role of deep sleep in recovery, and the performance-optimizing power of the 80/20 polarized training model to keep you informed on the latest in running and competitive sports.Why You Should Listen:Our guest this episode: MarathonJournal.com

Most runners know Keira D'Amato as the realtor-turned American record holder who is as famous for her humor as she is for her speed, but in our latest sit-down, we deliberately skipped the origin story to focus on the mechanics of how sheoperates today. Shifting her training to Utah under coach Ed Eyestone, D'Amato has replaced the traditional high-volume grind with a masterclass in efficiency, utilizing "fatigue simulation" to mimic the final miles of a marathon without the physical toll of excessive race-pace mileage. Fromrebuilding her 5K speed to create aerobic headroom to implementing a strict 6-day training week, her current blueprint is a professional look at how elite performance is evolving toward longevity and structural durability.Connect with Us:·      Our website: https://www.marathonjournal.com·      Instagram: https://www.instagram.com/runningpodcast·      YouTube: https://youtube.com/@marathonjournal·      Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, we dive into whyyour solitary training miles might be hitting a plateau and how to smashthrough your personal bests by becoming a "skilled racer." Weinterviewed Chris Knighton,founder of Knighton Runs and author of Run Faster Marathons, to discuss the psychologicaland physiological necessity of the tune-up race.We asked Chris about the "isolationist" trapmany marathoners fall into and how to strategically bridge the gap betweentraining fitness and race-day performance. We tease the "GoldStandard" of tune-up distances, the dangers of tapering too early, and whyyour GPS watch might be lying to you about your potential. Plus, stay tuned forexpert insights to keep you informed on the latest in running and competitivesports.·      The 100% Effort: Learn why you can't replicate truerace intensity in solo time trials and how "exposure therapy" for thebrain prevents race-day panic.·      The 18-Week Roadmap: A breakdown of the three stagesof development—from baseline time trials to the "Specific Stage"crescendo.·      Data Over Guesswork: Why Chris advocates for VDOTformulas over heart rate or watch-based predictors to set your goals.·      The "Train-Through" Method: How to race ontired legs to prepare for the final 10K of your marathon without burning out.Our guestthis episode: Chris Knighton (KnightonRuns.com)Connect withUs:·      Our website: https://www.marathonjournal.com·      Instagram: https://www.instagram.com/runningpodcast·      YouTube: https://youtube.com/@marathonjournal·      Follow us on Strava: https://www.strava.com/athletes/30798607Why You Should Listen