The Performance Podcast

Latest Episodes:

89: Your Watch is a Tool, Your Body Gives Feedback Sep 23, 2026

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Don’t let wearable technology be the end all, be all.

Wearables can give us a TON of useful information, but are we letting the numbers on our wrists make too many decisions for us?

In this episode, we’re talking about recovery scores, HRV, readiness, heart rate, training data, and why your watch should be a tool, not the one calling the shots. I’ll break down how to use your data alongside RPE, how you actually feel, your recent training, and the bigger picture so you can make smarter decisions about your training.

We’ll also talk about Strong in Fall, what the 21-day challenge is all about, and why I want the focus to be less on perfect workouts and more on building strength, consistency, and a body you trust.

Because fitness isn’t just about collecting data or checking a workout off your list.

It’s about building the strength, endurance, and confidence to say YES to more life.

Train with Confidence:

COMMIT30 for 30% off Commit for life.

FALL30 for 30% off each month for 3-months, then 10% per month for life.

88: Before You Train for a Marathon, Train to Handle Training Sep 04, 2026

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One of the biggest mistakes runners make is jumping straight into a marathon specific training plan without first preparing their body for the demands that plan will place on them.

More miles. Longer runs. Hard workouts. Less room for error.

In this episode, we're talking about why your training should start long before the official marathon build. We'll dive into how to build the aerobic fitness, consistency, and durability needed to handle marathon training and why sometimes the best thing you can do for your marathon goal is slow down and build the foundation first. Because before you can train for the marathon, you need to train to handle the training.

The goal isn't simply to survive your marathon training plan. It's to build a body that can absorb the training, recover from it, and continue getting stronger throughout the process... and race to YOUR potential.

Want help building that foundation? Explore the strength and running programs inside Commit, or apply for 1:1 coaching for a personalized training plan built specifically around you, your fitness, and your goals.

87: Hip Flexors, Cadence, Running Faster, Injuries & Your First Pull-Up Jul 17, 2026

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In this special Ask Your Coach episode, I'm answering some of your most frequently asked questions from running and strength training to injury prevention and building long-term fitness.

In this episode, we dive into:

• Are your hip flexors actually tight...or are they weak? Learn how to strengthen them and why mobility alone isn't always the answer.

• How to improve your running cadence without obsessing over hitting "180 steps per minute."

• The biggest mistake runners make when trying to get faster, and why slowing down on your easy runs may be the key to faster race times (we break it down in a way to understand!).

• Do I ever get injured? I share my own training philosophy, how I structure my weeks, why I prioritize recovery, and the habits that have helped me stay healthy over the years.

• Your roadmap to getting your very first pull-up, including the exact progressions I recommend and why consistency matters more than perfection.

Whether you're training for your first 5K, chasing a marathon PR, working toward your first pull-up, or simply trying to become a healthier, stronger athlete, this episode is packed with practical coaching tips you can start applying today.

Remember: fitness isn't built overnight. It's built one workout, one run, and one consistent day at a time.

Train with me inside the Commit App, start your 7-day free-trial!

86: Fat Loss vs Weight Loss Jul 02, 2026

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If you've ever felt frustrated by the number on the scale, wondered why your weight fluctuates despite doing "everything right," or questioned whether you should prioritize fat loss or performance, this episode is for you.

In today's episode, we're breaking down the science behind fat loss vs. weight loss, why they're not the same thing, and how shifting your focus can completely change your results. We'll cover common misconceptions about the scale, cardio, carbs, metabolism, and "toning," while discussing when it's appropriate to pursue fat loss, and when your body may benefit more from focusing on performance, strength, or recovery instead.

You'll also learn practical, sustainable strategies for improving body composition without sacrificing muscle, energy, or long-term health. Whether you're training for a race, working toward a strength goal, or simply looking to feel your best, this episode will help you better understand your body and build habits that support lasting success.

In this episode, you'll learn:

The difference between fat loss and weight loss
Why the scale doesn't tell the full story
Common fat-loss myths and misconceptions
When to prioritize fat loss vs. performance
How to preserve muscle while losing body fat
Why strength training, nutrition, sleep, and recovery all matter
Practical tips for building sustainable habits that last

Remember, your health and fitness journey is about so much more than a number on the scale. It's about building a stronger, healthier, more confident version of yourself, one choice at a time.

Train with me on the Commit App. Your all-in-one strength, running, and fitness app: science-backed fitness for different goals and seasons of life, designed to build strength and endurance that lasts.

85: Turn Summer Running Into Fall PRs | Summer Running Tips for Every Runner Jun 19, 2026

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In this episode, we're breaking down how to train smarter through the summer so you gain heat adaptations and set yourself up for stronger, faster racing this fall. We'll dive into the science behind heat training, why running by effort matters, and practical strategies to help you stay consistent without burning out.

You'll learn:

- Why your pace naturally slows in the heat and why that's completely normal

- How heat acclimation can improve endurance performance and cardiovascular fitness

- Why summer is the perfect time to build your aerobic base

- Tips to make summer running more enjoyable and sustainable

- How to adjust your training when temperatures rise

- Why shorter, faster workouts like hill repeats, 200s, 400s, and fartlek sessions can be incredibly effective during the summer months

- Fueling and hydration strategies to support performance and recovery

- How smart summer training lays the foundation for fall marathon and half marathon personal bests

Need a strength or running plan? Train with me on the Commit App!Start your 7-day free trial.

Follow along for more running tips, strength training, and endurance coaching: @melissa_kendter

84: Building the Foundation: Why Aerobic Base Training Changes Everything in Endurance Running May 27, 2026

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In this episode, we’re diving into the science behind why building your aerobic foundation is one of the most important things you can do as an endurance runner. We talk about the “house foundation” analogy of training, why easy runs matter more than most runners think, how polarized training helps you recover and perform better, and a weekly structure that actually moves the needle.

We also cover:

• Why aerobic development leads to better speed and endurance over time

• The role of stress + recovery in adaptation

• Why easy runs should actually feel easy

• How to avoid the “gray zone” of training

• Why durability matters just as much as fitness

• Common mistakes runners make when increasing volume and intensity

If you’ve ever wondered why slowing down may actually help you get faster, this episode is for you.

And if you’re looking for more guidance and structure within your own training, you can apply for 1:1 coaching or join the Commit App for strength and run programming designed to help you build sustainable progress long term. Use code SUMMER26for 20% off your first 3 months this summer.

83: Easy Runs, High Heart Rate, and What Your Training Is Missing May 07, 2026

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Do you need to base build? If your easy runs feel hard, your heart rate spikes early, or you feel like you’re constantly working just to maintain an “easy” pace, this episode is for you.

We’re breaking down one of the most misunderstood parts of running: your aerobic base. You’ll learn why building your foundation before half marathon or marathon prep changes everything, how it impacts your heart rate, endurance, and recovery, and why jumping straight into intensity often leads to burnout, frustration, or injury.

I also share a real athlete example of what happens when we shift the focus back to base building, and how consistency, easy running, and patience completely transform performance over time.

Start your free trial with the Commit App

82: Why Your Training Isn’t Working (And What Actually Does) Apr 16, 2026

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If you feel like you’re doing everything right, but your running still isn’t improving, this episode is for you!

Most runners don’t have a motivation problem. They’re showing up, putting in the work, and pushing themselves. But more effort doesn’t always mean more progress.

In this episode, I break down why your training might not be working, and the key shifts that actually lead to real results.

We talk about:

Why structure matters more than intensity
The role of strength training in performance and injury prevention
Why recovery is a critical part of your progress (not an afterthought)
And how consistency beats perfection every time

If you’re tired of feeling stuck, plateaued, or constantly fatigued, this will help you rethink your approach and start training in a way that actually works.

And if you’re looking for a structured approach to your training, this is exactly what I build inside Commit.

81: Post-Marathon Recovery, Training Discomfort, & Training for My First 50K Apr 08, 2026

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Post-marathon recovery isn’t just about rest, it’s about strategy. In this episode, we’re breaking down what actually happens in your body after a marathon, and why jumping right back into training too soon can hold you back more than it helps.

We talk about:

The difference between normal training discomfort vs. injury
What recovery really looks like (beyond just “taking a few days off”)
How to ease back into running without sabotaging your progress
Why the right training stimulus matters if you want to improve

I’m also sharing what’s shifting in my own training as I prepare for my first 50K, how it’s different from other preps, and what I’m focusing on to stay strong, healthy, and consistent.

If you’ve ever wondered, “Am I pushing myself… or pushing too far?” this episode will help you understand the difference.

👉 Are you looking to improve your running performance ?

👉 Are you looking for strength training for runners?

👉 Do you need help with your marathon prep, half marathon prep, 5K prep and more?

📌 Train smarter with the Commit App.

80: The Updated 2026 ACSM Strength Training Guidelines — Explained Simply Mar 27, 2026

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In this episode, we break down the newly updated 2026 strength training guidelines from the American College of Sports Medicine — the first major update in nearly two decades, backed by extensive research and real-world application.

If you’ve ever felt confused by sets, reps, or conflicting advice online, this episode simplifies it all. We walk through what’s actually changed, what matters most, and how to apply these guidelines whether you’re a beginner, runner, busy parent, or just looking to get stronger in a sustainable way.

You’ll learn:

Why consistency matters more than perfection
Why you don’t need to train to failure to see results
How 2–3 strength sessions per week can be enough
What “10+ sets per muscle group per week” really means
How to tailor your training for strength, muscle growth, or power
Why you don’t need fancy equipment to build strength

This episode is all about cutting through the noise and helping you train with more clarity, confidence, and purpose — using science-backed principles that actually fit into real life.

Whether you’re lifting at home, in the gym, or balancing strength work with running, you’ll walk away with actionable takeaways you can start using immediately.

📲 Want this done for you?
If you’re listening and thinking “okay but how do I actually apply this?” — that’s exactly why I created Commit. You’ll get structured strength + run programs that follow these principles, so you don’t have to guess. Use the code "commit" to get the yearly price of ~111$ (9.25 per month!).

🔬 Research & Resources:

PubMed Article (Primary Review): https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/
ACSM Guidelines & Resources: https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/
Research Summary (EurekAlert): https://www.eurekalert.org/news-releases/1119943

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