The 5Q5K

Josh sits down for a conversation with Devon Berney.

Josh sits down for a conversation with Jacob Harris.Download + rate + journal with the world -> How Are We TodayFollow Jacob on Instagram to learn more about all the projects mentioned.

Josh sits down for a conversation with Dante Mancini leading up to the 2024 New York City Marathon.Dante discusses his background in athletics and how his goals have evolved since he started running marathons. He shares some ways to increase your running efficiency through lifting, and they discuss how to improve in whatever your main discipline of exercise is.They discuss their work with Endorphins in Dallas and Pittsburgh, as well as how impactful their respectful cities have been for them and their communities.Dante shares how marriage has supported his athletics and how he has begun using, "forward thinking and backward planning."They discuss habit-building, and Dante shares his new whiteboard habit that he and his wife have started using in their lives.

Josh sits down for a conversation with Logan Holley.

Josh sits down for a conversation with Trevor Harvey.

Josh sits down for a conversation with Kim Spaulding.

Josh sits down for a conversation with Rena Elmer. Rena discusses how her amazing work ethic translated to running collegiately at BYU, competing in 2 U.S. Olympic Trials, and most recently racing a 2:35 marathon at Grandma's Marathon. Rena shares how her goals have evolved throughout her life and how she has succeeded in running and in life as a mother to 11 wonderful children. They discuss training methods and ways that Rena has developed her training from steeplechase to the marathon. Rena and Josh ran through the Flower Mound trails for their run. If you're in Flower Mound, try a run on Rena's segment!Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Ali Bhaiwala.

Josh sits down for a conversation with Brie Murray.

Josh sits down for a conversation with Robert Mackey.

Josh sits down for a conversation with Kyle Johns.

Josh sits down for a conversation with Chris Rose. Chris shares his background in exercise, from trying many sports before landing on skateboarding and running. He shares how he wasn't a huge fan of running to start, but how his enjoyment has grown as his consistency did as well. Chris highlights and shares his appreciation for his family and girlfriend, sharing how integral their support has been in his life and racing. Chris speaks on his experience doing his first ultramarathon, the 54k at Blazin Summer Sufferfest, and shares how the mentality of, “you get to do this”, helped him podium. Josh and Chris expand on the fact that exercise is much more enjoyable within a community and highlight the benefit of putting yourself out there and making friends. To close, Chris expands on the fact that, “it's all relative”, and tells what that statement means to him while powering towards your goals and learning from the folks around you. For their run, Chris and Josh ran with Fleet Feet in Coppell, Texas. If you're looking for a group to run with in DFW, join Fleet Feet Coppell on Tuesday nights, and check out Chris and Josh's segment here -> https://www.strava.com/segments/37479916Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Billy Bingham.

Josh sits down for a conversation with Mike Higgins. Mike shares his background in athletics and how he has built running into his life for the past 25 years. He shares how shifting focus and joining the track team led him to run collegiately at Penn State and then continue racing through adulthood. Mike outlines how he chose to train for the Antarctic Ice Marathon from signing up in January 2023 to competing in and winning the race in December of 2023. As the defending champion of the Antarctic Ice Marathon, Mike shares how he trained for such an endeavor as running 26 miles on the Antarctic ice for 26 miles. He shares how signing up for something monumental gave him something tough to train through to remain motivated and disciplined amidst difficult life changes. Mike highlights the logistics of running in Antarctica including landing on a strip of ice, the packable infrastructure during the 24-hour-day, and the feeling of seeing the plane leave while you stay on the ice. Mike shares what monumental race he's looking to conquer next, and showcases how any given race day can provide renewed motivation on the journey. To close, Mike reiterates the benefit of the community through exercise and how we become accountable for and advocate for one another. For their run, Mike and Josh ran with Fleet Feet in Coppell, Texas. If you're looking for a group to run with in DFW, join Fleet Feet Coppell on Tuesday nights, and check out Mike and Josh's segment here -> https://www.strava.com/segments/37479916Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Will Bruner.

Josh sits down for a conversation with Luke Moraglia. Luke shares how although he had a limited athletic background, he has found his inner-athlete through running. He shares his initial interest in theatre, continued interest in science, and how he parlayed running to join his now-wife Amanda into multiple half and full marathons. Luke shares how and how not to plan for a marathon and gives tips for those trying to build a routine in exercise. They reflect on how running is much more manageable as part of a community and reflect on becoming friends at the Endorphins Dallas kickoff. They discuss trail running, and their training in rain, dark, and heat for the now-postponed Blazin Summer Sufferfest. To close, Luke highlights how important it is to cherish your life and appreciate the moments you are gifted. For their run, Luke and Josh ran with Fleet Feet in Coppell, Texas. If you're looking for a group to run with in DFW, join Fleet Feet Coppell on Tuesday nights, and check out Luke and Josh's segment here -> https://www.strava.com/segments/37479916Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Emma Cone.

Josh sits down for a conversation with Paul Norris.

Josh sits down for a conversation with Logan Bruner. Logan shares his background in athletics from cross country to ultimate frisbee, and how he turned an invitation with a 3-week turnaround in an Olympic Triathlon into a passion for endurance sports. Logan shares about the clubs he is a part of in Austin: Morning Joe's, Austin Coffee Run Club, and Sunrise Track Club. Logan shares his experiences from racing in triathlons, his first marathon, and his upcoming BQ attempt at the Tunnel Marathon in Washington. Logan shares how he has bounced back from his most recent injury and his aim to prevent injuries going forward. He shares how an increased commitment to your craft will lead to continued success and improvement. They discuss how to find joy in your training despite what your smartwatch or social media might say. Logan shares how positive spins on heat training and fin with friends can spin your workouts from, “I have to do this”, to, “I get to do this.” For their run, Logan and Josh ran around Lady Bird Lake in Austin, Texas. If you're running in Austin, go for a run around Lady Bird Lake and check out Logan and Josh's segment here -> https://www.strava.com/segments/37321232Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Carson Hockersmith. Carson shares about her background in athletics and how she honed her desire to run into an illustrious career in Cross Country and Track at OU. She highlights the coolest merch she received as a D1 runner and highlights her favorite aspects of Cross Country and Track seasons. She shares about her favorite meets, from Big XII Championships to running her first 3k at Vanderbilt towards a PR. Not to be missed, are her two collegiate wins coming indoor in the mile at Texas Tech and outdoor in the 5k at OU's home meet! She shares advice for prospective collegiate runners from picking where to run to remaining active after college. She shares how she has transitioned to longer-distance running after college from marathons to running with Endorphins. For their run, Carson and Josh ran with Endorphins Dallas in downtown Grapevine. Come through and run with Endorphins in the future and if you're running in Grapevine, check out Carson and Josh's segment here -> https://www.strava.com/segments/37174445Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Evan Konda.

Josh sits down for a conversation with Dylan Melnar. Dylan shares about his background in athletics and a look into his time in watersports and waterskiing at Alabama. He shines a light on the Texas Water Safari and gives some context on his father and his recent finish in the 2024 race. Dylan outlines where his goals are leading while incorporating more running as well as his plans for his first marathon next January in Houston. He shares how his current streak of 30 straight weeks of running 20+ miles had helped him to build consistency in running. They discuss recovery methods, from stretching, eating well, and homemade ice baths. Dylan gives a deep dive on the Texas Water Safari, “the world's toughest boat race”, a 260-mile canoe race from San Marcos, Texas to the Texas coast. He discusses the difficulties that have come with such an intense race and highlights some high and low lights amongst his 5 finishes ranging from 53 hours to 77 hours against a 100-hour time limit. Dylan shares where his motivation comes from in such a grueling race, and how it powered him through this year. He highlights the hallucinations that come with working out for so long with such little sleep. To close, Dylan highlights some upcoming goals he has and how vocalizing them helps you complete them. For their run, Dylan and Josh ran with Endorphins Dallas in downtown Grapevine. In an awesome twist, Dylan's shot called his Top Dog win. Come through and run with Endorphins in the future and if you're running in Grapevine, check out Josh and Dylan's segment here -> https://www.strava.com/segments/37174445Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Benji Popokh. They discuss Benji's origin story in running and how his love for running blossomed during his time at UT. He shares what went into co-creating the Southwestern Run Club and how they built the culture. Benji highlights some of the fun side-quests he has embarked upon through running, from a self-marathon of Nashville to the Griggs Park Ultra, to the 4x4x48, and finally to what's next for him in his running journey. He shares highlights from these journeys as well as how doing what some would see as insane can help lead to inspiring others. They discuss how doing new things, or shaking up your routine can lead to increased appreciation for what you've completed, and ways to make your time more memorable. To close they discuss wisdom that they have learned from their fathers for this father's day special. Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Jordan Oberbillig.

Josh sits down for a conversation with Lydia Donnell.

Josh sits down for a conversation with Kendall Williams.

Josh sits down for a conversation with Pedro Rodriguez.

Josh sits down with his Mom, Cindi Williams, for a Mother's Day conversation. They discuss Cindi's background in athletics and how she looks to find joy and fun in exercise. Josh and Cindi reflect on fun times in running, racing, and cheering from layovers to the Capitol 10,000, and more recently at the Indianapolis Marathon. They discuss how finding joy was pivotal during the pandemic, as well as other ways to cope with and overcome grief. She shares how she finds inspiration from Dereck Lively II and Kyrie Irving, and they discuss how looking to learn from those around you is so valuable. Cindi shares what she has been reading lately and why these books have helped her so greatly. Cindi shares a poem for Mother's Day which we can all listen to and hear things that we cherish from our moms or mother figures in our lives. For their run, Josh and Cindi ran and biked along the Bedford Trail. Let us know where you got active while listening, and check out Josh and Cindi's segment on Strava here -> https://www.strava.com/segments/36877252Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Mitchell Gay. They discuss his diverse background in athletics and life, from playing football, overcoming a cancerous brain tumor, and playing four years for two water polo teams. Mitchell also shares his current workout regime, and how getting up early has led him to increased productivity. Mitchell outlines his personal hygiene product, Booty Suds, and shares how he hopes his customers will, “get in there,” with their soap, and in life. Get your own bar of Booty Suds here -> https://www.bootysuds.com/They discuss the concept of inertia, and how the decisions we make have impact on our personal improvement and productivity. For their run, Josh and Mitchell ran from Vitruvian Park and looped around the Brookhaven campus of Dallas College. Let us know where you got active while listening, and check out Josh and Mitchell's segment on Strava here -> https://www.strava.com/segments/36827469Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Gray Barber.

Josh sits down for a conversation with Philip Grandjean.

Josh sits down for a conversation with Vicky Conroy. They discuss Vicky's background in athletics up until the running bug bit her over the pandemic. Vicky discusses how she started her running journey as well as joining Endorphins when she moved to New York. They discuss the awesome community aspect of running and what makes it so awesome! Vicky gives a full rundown on the best parks and rides in each Disney park, and how awesome a RunDisney race is with a group. They discuss bucket list items like visiting and running in all 50 states. Vicky shares some good recs for London, the Endorphins shakeout run, and Nando's! They discuss how fun a race can be whether you're racing or cheering for your friends.Let us know where you got active while listening, and check out the Endorphins Dallas Kickoff segment on Strava here -> https://www.strava.com/segments/36398786Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/Follow Vicky: https://www.instagram.com/vickyconroy/Join Endorphins: https://www.endorphinsrunning.com/

Josh sits down for a conversation with Ben Krejci. They discuss Ben's background in Karate and MMA. Ben shares the discipline he learned from these sports as well as other ways the sports have shaped his life.Ben shares his introduction to distance running, and they discuss how honoring your body through anything is crucial.They discuss fitness tracking technology and how activity isn't always greater than recovery when it comes to listening to your body.They reflect on their own time in athletics as children, and they discuss how they hope to see youth sports continue to evolve for the next generation. For their run, Josh and Ben ran down the White Rock Creek Trail, over the new bridge on I75, and back up through some neighborhoods. Let us know where you got active while listening, and check out Josh and Ben's segment on Strava here -> https://www.strava.com/segments/36634559Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Colton Runnels. They discuss Colton's background in athletics from the pinnacle of brotherly competition, The Day of The 2V, to his infamous first 5k race in cross county, and more recently enjoyment in long-distance running.They discuss Colton's first marathon experience this January at the Walt Disney World Marathon. He also gives an eye into the race and shares tips for those running Disney in the future.Colton illuminates how his relationship with God has impacted his growing enjoyment of running, as well as how increased patience and trust can come from relying on God as you learn something new.They discuss movies, from Oscar snubs to favorite films, their, "thought to be final" times at the theater before the pandemic, and finally, upcoming movies that are on their lists.Colton shares some great advice he's received from his Dad and also from fellow 5Q5K'er, Jeffrey Chang.For their run, Josh and Colton ran in Dallas down Turtle Creek before making a little loop at Mockingbird and heading back. Let us know where you got active while listening, and check out Josh and Colton's segment on Strava here -> https://www.strava.com/segments/36586529Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Dr. Joel Weaver. They discuss Joel's background in athletics from collegiate track, to triathlons, and how his athletic goals have shifted throughout his life. Joel shares his current obsession, hiking, and some noteworthy hikes he's recently completed. They talk about ways to find new hikes, ways to combat injuries, and finally how to continue learning from those around you.For their hike, Josh and Joel hiked through some of the best trails that Cameron Park has to offer! Let us know where you got active while listening, and check out Josh and Joel's segment on Strava here -> https://www.strava.com/segments/36541294Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Andrew Kim. They discuss Andrew's introduction to running during the pandemic, and how he has set and achieved his goals each year. Andrew shares the range he has instilled in his exercise routine, from yoga to weight lifting, and even pilates. He shares the benefit of being uncomfortable and the growth that can be attained from venturing outside of your comfort zone. Andrew outlines his goal to bring activity and running community to his home in Waterloo, Ontario, while sharing some big things he has planned for Runners in Motion. Andrew shares his favorite 5k experience chasing down a world record holder, and also great places for runners to check out in Ontario. Let us know where you got active while listening, and check in with Andrew if you're looking to become a part of Runners in Motion -> https://strava.app.link/Qv1ONiYD3HbHave any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/Follow Andrew: https://www.instagram.com/andrewkim47/

Josh sits down for a conversation with Kevin Moyer. They discuss Kevin's background in athletics and specifically his time in multiple marching bands.Kevin shares about how difficult playing music while in constant movement can be, and how he learned to balance the physical aspects alongside the cerebral ones.They discuss their shared enjoyment for The Amazing Race, while also sharing why they would be a perfect team for an upcoming season (c'mon, hit their line CBS casting team).Kevin shares what goes into crafting an ideal workout playlist and how the tempos of music can help or harm you while getting active.They close their conversation by discussing how to defeat social anxiety whilst exercising once and for all while prioritizing the enjoyment of the activity over being concerned by unnecessary outside judgment.For their run, Josh and Kevin ran throughout some neighborhoods near Kevin's apartment complex in Houston. Let us know where you got active while listening, and check out Josh and Kevin's segment on Strava here -> https://www.strava.com/segments/35365052Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Katterli Edwards. Katterli shares how she became motivated and grew her self-confidence through exercise.She highlights her journey into running with her first half, and soon to be her first marathon, in Eugene, Oregon.They discuss how focusing on what you enjoy and blocking out the outside noise can propel you toward your goals in exercise and in life.For their run, Josh and Katterli ran throughout the trails in the Village Dallas. Let us know where you got active while listening, and check out Josh and Katterli's segment on Strava here -> https://www.strava.com/segments/36413410Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with his cousin, Jared Scott. They discuss where Jared's interest in health fitness originated, and Jared shares what goes into crafting his fitness routine.They discuss motivation and what can help you to set healthy habits that combat sedentary lifestyles. Jared shines a pharmacist's opinion on how you can take the reins by making decisions that promote health and fitness.Jared and Josh discuss what can help you branch out in your workout, whether it be planning where to run, or learning a new workout like burpees.For their run, Josh and Jared ran along some trails at Lake Grapevine starting near Snakey Lane. Let us know where you got active while listening, and check out Josh and Jared's segment on Strava here -> https://www.strava.com/segments/35810969Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down with some familiar faces for the finale of Season 1. He welcomes back 7 of his Season 1 guests and checks in with how they are still actively improving toward their goals.Chase Allan shares how he prepared for the Houston Marathon and what contributed to his mega PR at Houston.Drew Baxley explains how his fitness goals evolved during 2023 and how they are continuing to evolve in 2024.Talia Surges highlights the races she has done with friends from Tour Des Fleurs to the Twin Cities 10 Miler, and how she continues to make new friends through running.Stephen Demerson updates us on the state of the pickleball sidequest and shares how he is prioritizing patience as he returns from injury.Jacob Otto shares about his back-to-back half marathons at Dallas and Houston and what propelled him to 2 straight PRs. Karrington Slaydon explains how she is working to remain committed to the training cycle despite outdoor conditions working against her. Jeffrey Chang showcases the value of learning from others and the impact that his community played in his massive PR at the Houston Marathon.The whole group went on a celebratory 5k run throughout downtown Grapevine, Texas. Let us know where you got active while listening, and check out the crew's segment on Strava here -> https://www.strava.com/segments/36331310Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Rowan Konda. They discuss Rowan's introduction to running and how to set healthy goals. Rowan shares about his time leading the Baylor Running Club. For their run, Josh and ran part of the loop around White Rock Lake, they started at T&P point and ran a 3.5 mile out and back. Let us know where you got active while listening, and check out Josh and Rowan's segment on Strava here -> https://www.strava.com/segments/35365015Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Emily Pulido. They discuss Emily's evolution from a self-proclaimed running hater into a runner. Emily shares how much she enjoys trail running and gives a deep dive into how she trained for and completed her first Ultramarathon. They discuss Emily's mindset going into her Ultra and how it differs from traditional training for shorter races. Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Zach Strauss. They discuss Zach's background in baseball and his arc from running hater to running enjoyed. Zach shares his testimony and how his relationship with God has changed his views on exercise for the better. They discuss a breadth of topics from the Rangers World Series run, psychotic running routines, and even the budding creative medium of Strava art. For their run, Josh and Zach ran a fan favorite out and back down the Northaven trail. Let us know where you got active while listening, and check out Josh and Zach's segment on Strava here -> https://www.strava.com/segments/36210572Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Trevor Allred. They discuss Trevor's background in wrestling and how his fitness has changed throughout his life. They reminisce on races together from the Gut Pak Run, to more recently a Half Marathon.Trevor shares what living an active lifestyle means to him through different jobs as well as how his fitness routine has evolved. Josh and Trevor discuss making friends and how to support your friends in their interests. For their run, Josh and ran in Houston Texas around Richard D. Taylor Park. Let us know where you got active while listening, and check out Josh and Trevor's segment on Strava here -> https://www.strava.com/segments/36028349Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Tyler Jones. They discuss Tyler's introduction to running as well as his current goals in the sport. Tyler gives a look into his alter-ego @dadmiles22, and shares how he looks to motivate his students as well as how being a dad has inspired him to include his kids in his workouts. He shares about his work with athletes at Team Catapult and how rewarding it is to help show others that they are capable of more than they might think! Tyler explains the 80/20 training method and teaches Josh more about the palmar cooling method as well. Tyler shares his favorite 5k in Houston, the Memorial Park loop. Let us know where you got active while listening, and check out Tyler's favorite 5k route on Strava here -> https://www.strava.com/segments/32189468Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/Follow Tyler: https://www.instagram.com/dadmiles22/

Josh sits down for a conversation with Karrington Slaydon. They discuss Karrington's background in athletics, and how she got into running. Karrington shares how running has evolved from something others thought she could succeed with, to something she truly enjoys. They discuss the vibe at larger marathons and what their favorite parts were from Boston and Chicago in 2023. Karrington shares her view on how to have grace with yourself during a training block. For their run, Josh and Karrington ran out and back on the Lake Highlands Trail. Let us know where you got active while listening, and check out Josh and Karrington's segment on Strava here -> https://www.strava.com/segments/36106810Have any topics or guests you'd like to hear in future episodes? Connect with the pod at 5q5kpod@gmail.comWant more 5Q5K? Connect with the pod on Instagram: https://www.instagram.com/5q5kpod/Connect with Josh on Instagram: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Jordan West. They discuss Jordan's background in running as well as his current goals in the sport. Jordan shares how he successfully balances his career, family, and running. They discuss how to set long-term and short-term goals and Jordan shares good ways to start running in the new year. Jordan shares about his first long-distance run, as well as a good starter kit and mindset to have when trying something new. Have any topics you'd like us to discuss in future episodes? Connect with the pod at 5q5kpod@gmail.comWant more 5Q5K? Connect with the pod on Instagram: https://www.instagram.com/5q5kpod/Connect with Josh on Instagram: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Les Sander. They discuss Les' background in running from high school cross country, to running collegiately and finding joy in running again in Waco. Les shares how he has found joy through shifting goals and trying new avenues to find that enjoyment in exercise. They compare favorite post-run snacks, especially focusing on favorite Christmas cookies. Les shares some great advice from his collegiate coach Ols, and how to enjoy the journey in exercise as well as life. Les shares how to find your pace when you start running and how to increase your speed incrementally.For their run, Josh and Les ran from. Let us know where you got active while listening, and check out Josh and Les' segment on Strava here -> https://www.strava.com/segments/36028341Have any topics you'd like us to discuss in future episodes? Connect with the pod at 5q5kpod@gmail.comWant more 5Q5K? Connect with the pod on Instagram: https://www.instagram.com/5q5kpod/Connect with Josh on Instagram: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Stephen Demerson. They discuss Stephen's time in running as well as his legendary pickleball sidequest. Stephen shares what he gains through running, as well as the character traits that running has helped him to foster.For their run, Josh and Stephen ran from a starting point near Lake Grapevine down some trails and back. Let us know where you got active while listening, and check out Josh and Stephen's segment on Strava here -> https://www.strava.com/segments/35810981Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Doug Ginsberg. They discuss Doug's background in athletics from his beginnings in sport, competing collegiately, and taking his talents to American Ninja Warrior. Doug discusses his upcoming goals, and they discuss how impactful it can be to make friends in endurance sports. Throughout the episode, Doug shares the adversity he has faced throughout his life and shares inspiration with how he has overcome every obstacle he has faced.For their run, Josh and Doug ran throughout West University, Texas, and tried to maintain as much shade as possible after recording on a hot day.Let us know where you got active while listening, and check out Josh and Doug's segment on Strava here -> https://www.strava.com/segments/35365048Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/

Josh sits down for a conversation with Sophia Slabic and Philip Roxas. They discuss Sophia and Philip's background in athletics and how they started running.They both share about their time running cross country, Sophia shares about her recent success in training for races, and Philip details his experience running for Baylor.They share their goals for the future, and how they hope to give back to the next generation and community.For their run, Josh, Sophia, and Philip ran a loop around UTD's campus in Richardson, Texas. Let us know where you got active while listening, and check out Josh, Sophia, and Philip's segment on Strava here -> https://www.strava.com/segments/35365054Have any topics you'd like us to discuss in future episodes? Share your thoughts at: 5q5kpod@gmail.comWant more 5Q5K? Follow the pod: https://www.instagram.com/5q5kpod/Follow Josh: https://www.instagram.com/josh.williams.44/