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The Performance Podcast — Health & Fitness
The Performance Podcast

Each episode explores evidence-based training, running, strength, mindset, recovery, and real-life experiences. You’ll hear raw solo episodes and inspiring conversations with experts, athletes, and everyday people pushing limits. Whether you’re chasing a marathon PR, building strength, or just trying to live and train with more intention—this podcast brings you the tools, stories, and motivation to show up stronger in sport and life. Discover how to improve your fitness and continue doing what you love, and running well into your 60s, 70s, and beyond.

Copyright: © Melissa Kendter

Latest Episodes:

59: Marathon Nutritionist Kristy Baumann Jun 20, 2025

Today we're joined by Marathon Nutritionist: Kristy Baumann, Registered Dietician and 13 time marathoner. Whether you're training for your first half marathon or trying to hit a PR in the marathon, or just want longevity in the sport of running what and how you eat can make or break your performance.

Today we talk about how to fuel properly through all phases of training, biggest mistakes endurance athletes can make and what to do, as well as how to navigate the added challenges of summer heat and hydration.

🔗 Kristy Baumann

🔗 https://www.marathonnutritionist.com

🔗 www.trainmk.com

58: Running Smart in the Heat - Summer Strategies for Stronger Runs Jun 10, 2025

Whether you're training for a fall marathon, trying to maintain your base, or chasing some summer speed, this episode is all about training smarter, not just harder, in the heat. Today we dive into the physiology of heat training, hydration strategies, mental and physical adaptations, and how to leverage heat as a performance enhancer instead of a performance killer.

www.trainmk.com

57: Hybrid Training Basics 101 Jun 06, 2025

Hybrid training is a fitness approach that combines endurance training (like running, cycling, swimming) with strength training. The goal is to develop cardiovascular endurance, muscular strength, power, and overall athleticism. In this episode, we discuss hybrid training basics, how to maximize both as a beginner and experienced, some examples of weekly setups, and what to know.

🏋🏽‍♀️ Need help with your training?

🔗 www.trainmk.com

56: Why tackling the shorter distance races can be your marathon secret weapon Jun 01, 2025

Today we'll be exploring strategic advantages of focusing on shorter races and developing a strong aerobic base and how those are crucial steps toward marathon success.

www.trainmk.com

55: Mastering the Art of Effort-Based Training — Running by Feel May 14, 2025

One of the most powerful tools in a runner's toolkit: running by feel. Running by feel means pacing and adjusting your effort based on internal cues: breath, heart rate, muscle fatigue, mental focus, instead of external metrics like GPS pace or heart rate data. According to a 2016 study in Frontiers in Physiology, perceived exertion is closely linked to physiological markers like lactate levels and heart rate, making it a reliable indicator of exercise intensity (Marcora et al., 2016).

Running by feel is one of the most underrated skills in our sport. It helps you train smarter, recover better, and race with more confidence. Whether you’re chasing a BQ, running your first 5K, or just trying to stay consistent, learning how different efforts feel in your body is a total game-changer.

www.trainmk.com/links

54: Working Out in a Fatigued State — Should You Push or Pull Back? May 06, 2025

Today we're diving into a topic that every athlete, recreational or competitive, has faced at some point: what should you do when you approach a workout in a fatigued state?

Maybe you didn’t sleep well or maybe yesterday’s session is still lingering, or maybe you’re just returning to training and everything feels like a grind. So the question becomes: Do you push through? Scale back? Skip it entirely? Let’s unpack it.

www.trainmk.com 1:1 Coaching

New 5K and Half Marathon Programs on the Moves App

📲 ⁠@melissa_kendter

Sources:

https://pubmed.ncbi.nlm.nih.gov/33681761/

https://pubmed.ncbi.nlm.nih.gov/23195630/

https://pubmed.ncbi.nlm.nih.gov/25315456/

https://pubmed.ncbi.nlm.nih.gov/15765236/

https://pubmed.ncbi.nlm.nih.gov/21477203/

53: Boston Marathon + Science of Hydration & Fueling May 01, 2025

In this episode, I’m sharing my Boston Marathon experience from Hopkinton to Boston. Then we’re diving into the science of fueling and hydration — specifically, electrolyte depletion: what it is, why it matters for performance, and how you can stay ahead of it. Whether you’re training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go the distance.

www.trainmk.com

@melissa_kendter

Burke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.
Stellingwerff, T. (2012). Contemporary nutrition approaches to optimize elite marathon performance. International Journal of Sports Physiology and Performance.
Hew-Butler, T., et al. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference.
Noakes, T. D. (2007). The central governor model of exercise regulation applied to the marathon. Sports Medicine.
Rothschild, J. A., et al. (2020). Blood biomarker profiling and monitoring for endurance athletes. Journal of the International Society of Sports Nutrition.
Precision Hydration. (n.d.). www.precisionhydration.com

52: Ask your coach series - Maintain Pace, Energy Drinks, Coaching Ingredients Apr 14, 2025

Today’s episode is part of the “Ask Your Coach” series!
We kicked things off with a quick life update as I move closer to race day in Boston, then jumped into some rapid-fire questions from the community, including:

How to maintain pace late in a race
Are energy drinks helpful before long runs or races?
The key ingredients to successful coaching

Whether you're training for your first 5K, your next half marathon, or aiming to crush another marathon, there’s always room to grow.

Take the next step toward your running goals with personalized coaching:

https://www.trainmk.com/contact

51: Do Colder Temps Affect Running Performance? Feb 08, 2025

Do colder temps affect running performance? Throughout this podcast, we'll answer the question of do you run slower in the cold, and offer some tips on how to mitigate that effect during winter training.

Train with me on Moves

www.trainmk.com/links

50: Heel Striking + Building Mileage Safely Jan 21, 2025

Today we start with an ask your coach question: is heel striking bad? Then we get into how to increase running mileage safely (specifically for distance running). You've probably heard conflicting responses, so today we take a dive into each!

• heel striking , over-striding

• how to increase running mileage safely

🎙️Rate, review, and subscribe on your podcast app of choice!

📲 trainmk.com

➡️ @melissa_kendter

https://pubmed.ncbi.nlm.nih.gov/32813597/

https://pubmed.ncbi.nlm.nih.gov/19197207/

49: How to Run Longer Without Getting Tired Jan 10, 2025

Today we explore more than 10 effective tips for running without getting fatigued. While there's no one-size-fits-all solution for endless energy on your runs, there are proven strategies that can greatly boost your endurance. Tune in as we dive deep into these helpful techniques. Check out the links below if you need guidance with your hybrid training!

👉 Train with me!

📲 @melissa_kendter

48: 3 Tips to Make a Running Comeback & Are Warmups Necessary Dec 11, 2024

Ask your coach series: How to make a running comeback? And are warm-ups really necessary?

Whether it was an injury, a major life change or an unplanned extended break that kept you sidelined, now is the time to focus on moving forward with your running! We cover 3 tips for runners making a comeback, AND, why warm-ups are necessary.

www.trainmk.com/links

47: Ask your coach series - Defined Body, Post Marathon Training Dec 04, 2024

Welcome back to an ask your coaches series! I chose the first 3 topics that were given to me, and boy did they pack a punch!

Fitness is not black and white, we're all unique individuals, so we broadly tackle one at a time using science-backed information and studies, as well as personal experience from myself and athletes I work with. Let's dive in!

1- getting a defined body, build a well-rounded body

2- getting back into a routine / running post marathon

3- cycle syncing

www.trainmk.com

46: Improve Fatigue Resistance Nov 27, 2024

Have you ever ran a half marathon or full marathon and burned out the last few miles? Today we're going to take a deep dive into four ways to improve your fatigue resistance.

There are four main variables when it comes to running performance: running economy, lactate threshold, VO2Max, and fatigue resistance. Today we are focusing on that fatigue resistance to better our chances at endurance events, like the marathon.

www.trainmk.com

45: Long Run Tips, Mindset, & Preparation Nov 06, 2024

Each person's long run will varydepending on your experience level, what you are training for, your goals, or maybe you want to get out there log some miles and build to your running fitness. Either way, there are a few key areas to consider when getting long run ready: mindset, nutrition, and running gear. Today we take a bigger dive into getting your mind ready to cover the distance and build appropriately. Whether you're just starting your running journey, or more experienced, today's podcast is for you!

www.trainmk.com/links

@melissa_kendter

44: Behavior change and how it relates to exercise Oct 23, 2024

How fitness goals are accomplished relates to the daily behaviors and choices a person makes. Getting moving and continuing to move, like behavior change, is a goal-driven process. The choices we make will either support or detract from the journey. And changing health behaviors becomes a complex and progressive experience influenced by a number of factors that will take effort, but the reward is always great.

www.trainmk.com

@melissa_kendter

43: Strength Training for Runners Sep 24, 2024

Why should runners strength train? Today we cover some science-backed topics as to why strength training is a vital part of the piece of the puzzle. If you want to because a stronger, faster, and more an ache-free runner, you need to start picking up some weights. But, understanding the why and how is key to sticking with it.

www.trainmk.com

melissa_kendter

42: Marathon training tips for beginners Sep 20, 2024

Running 26.2 miles, or 42 kilometers, is a big athletic feat that requires preparation, strategic planning, and a well thought out plan tailored to you, so that you have a successful marathon build and remain injury free.

We delve into the ins and outs of marathon training, then dive into 8 tips on how to prep, both mentally and physically, to have a successful training cycle.

@melissa_kendter

Apply for Coaching

Go to Supplements to fuel performance: code "melissa"

41: Shin splints and navigating the three pillars of health Sep 13, 2024

In today's episode we open up with an athlete's question in regards to shin splits and then take a deep dive into navigating the three pillars of the health triangle to help you unlock your potential with performance and general well-being: physical, mental, and social.

www.trainmk.com/links

@melissa_kendter

40: Transitioning from the half to full marathon, beginner tips Sep 03, 2024

Transitioning from the half to the full - what you need to know for beginner marathon training. It's so important to tackle the shorter distances as a runner before jumping into the longer distance races. You’ll sharpen your strength as a runner, sharpen your skills as a runner, sharpen your speed as a runner, so that your in the best shape to go into a half marathon training block to then a full marathon! If you’re ready to tackle that first marathon, I’m supremely happy you’re learning to transition from the half marathon to the full marathon. It’s a massive win to have that training under your belt for preventing injuries, burn out and just having more fun with all the milestones. Today we take a dive into a few key lessons and tips with hopes that they help you understand how to train for a marathon when you’re ready.

www.trainmk.com

39: Training fatigue - what's normal, what's not and how to manage it Aug 22, 2024

Training fatigue is a super common component of building mileage whether it’s for a marathon, half marathon or triathlon. We’re requesting that each week the body do just a bit more, which requires breaking the body down to build it up. Theres a fine dance when training for a big endurance event of accumulation of fatigue but then balancing that with proper recovery to keep showing up week after week.

So today we delve into marathon training fatigue - when your runs suddenly feel very HARD. Is it growth fatigue or burnout?

www.trainmk.com

Keep up with me on Ig

38: Fuel to optimize your training Aug 01, 2024

Reframing our mind from food as calories to food as FUEL.

Nutrition for runners and hybrid training, and people putting in a lot of work is a complex topic with so many variables, but at the core, the principles remain the same.

What makes my body feel good and WHY? How will this help my body recover and how will this help my body perform at its best?

Enough nutrient dense foods to help the body repair
Enough calories to support your workouts
Enough protein to prevent muscle loss
Enough fat to keep your joints healthy
Enough carbs to give you energy

37: Stay long-term focused as a runner to keep making progress Jul 19, 2024

When it comes to running, when it comes to fitness, success takes TIME! There is no instant gratification, we have to be in it for the long haul. And with smart, effective training, anyone can make huge leaps in fitness and running performance over a long period of time. So in today's episode we cover just that!

www.trainmk.com

36: Should You Train to Failure? Jul 04, 2024

To train to failure or not? In the quest for physical fitness and muscular development, one controversial topic often emerges in discussions among fitness enthusiasts, gym goers and professionals alike: training to failure.

In this podcast we'll explores the scientific evidence surrounding training to failure, what it is, the pros and cons, and examine if it’s the best way to achieve your goals.

www.trainmk.com/links

@melissa_kendter

35: Maintain & Build Muscle While Running Jun 27, 2024

Today, we’re breaking down how to preserve muscle mass while training for a half or full marathon—or during periods of high training volume. It is possible to build endurance without sacrificing strength. The goal? To become your strongest, most resilient self— running better, feeling stronger, and reducing your risk of injury along the way.

🏋🏽‍♀️ Need help with your training?

🔗 www.trainmk.com

Resources:

https://pubmed.ncbi.nlm.nih.gov/20885197/

https://pubmed.ncbi.nlm.nih.gov/36078489/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6839090

https://pmc.ncbi.nlm.nih.gov/articles/PMC11613885/

34: Pairing Running & Lifting, how? Hybrid Athlete Training Jun 13, 2024

How Do You Combine Running and Weightlifting?
It’s a question that’s become increasingly popular over the past several years—as more runners discover the strength and injury-prevention benefits of lifting, and more lifters recognize that cardio supports heart health, endurance, and recovery. If your goal is well-rounded fitness and long-term health, this is where hybrid training comes into play.

Hybrid training isn’t new—it’s essentially concurrent training, blending two different modalities like distance running and strength training to build both power and endurance. In this episode, we break it all down into practical, accessible steps to help you make hybrid training work for you.

www.trainmk.com/links

33: Time hacks to fit training into your schedule and growth mindset Jun 05, 2024

Most of us are recreational runners and athletes juggling training with work, family, and everyday responsibilities. In today’s episode, we’re diving into time-saving strategies to help you stay consistent with your running and workouts, even when life gets hectic.

We’re also wrapping up with a conversation on the growth mindset—what it is, why it matters, and how adopting it can transform not just your training, but your entire approach to challenges.

www.trainmk.com/links

32: Running paces explained and zone 2 training May 30, 2024

Running itself might be simple - just run! But today we're going to go a bit deeper about running paces, running terms and what they mean such as: easy running, recovery runs, steady state runs, threshold/tempo runs, and VO2Max runs, so that you can maximize your efforts.

15 minutes into the podcast, we go into more detail on what easy-effort running truly is, or zone 2 training.

www.trainmk.com/links

31: Aerobic vs anaerobic, long run tips, and components of a great training plan May 22, 2024

In today's episode we first start by talking about when you learn how to train at the appropriate level, you can change your training for the BETTER. And when you fuel and hydrate around your long runs, your performance will SOAR. Then we end with three components of a great training plan.

www.trainmk.com/links

30: Goal setting and staying dedicated to the process May 16, 2024

Have you ever looked at someone and thought: “How do they have so much ‘motivation' with running and lifting?" The Reality is that motivation is a CHOICE everyday; deliberate decisions and thoughts. On today's episode we get into tips on how to remain dedicated and setting yourself up for success with goals.

www.trainmk.com

29: Ways to make training more effective, how to adjust after a poor nights sleep and how to keep running strong Apr 30, 2024

In today’s “Ask Your Coach” episode, we start with three simple ways to make your training more effective. Then, we dive into how to adjust your training after a poor night’s sleep, followed by two key strategies to help prevent injury and keep you running strong.

www.trainmk.com/links

28: Eating for Endurance Apr 11, 2024

Eating sufficient foods will not only make you feel overall better, but can also help you run bettertoo. Food is a source of energy, and energy is exactly what runner's need.

Eating quality nutrients and hydrating well is one of the most important pieces of having a great training block and the race day you want! In this podcast, we touch on how eating healthy doesn’t mean removing entire food groups from your meals or restricting your calories by any means. What it actually means eating in a way that helps you feel good, boosts your energy levels, controls your mood, hormones, and enhances your overall health, fitness and performance.

www.trainmk.com/links

27: The Effects of Running - Pros and Sons Apr 03, 2024

The Effects of Running: Pros & Cons. From your very first run to years of consistent training, running impacts your body in powerful ways. In this episode, we dive into how running affects your body over time—what changes in the beginning, what adaptations happen with consistency, and everything in between. We’ll break down the key benefits, along with potential risks, so you can train smarter and stay healthy.

https://www.trainmk.com/

26: Race pace, how to choose a marathon goal pace Mar 10, 2024

Are you thinking about running a marathon or half marathon? Setting a marathon goal pace is incredibly important for a successful race. In this podcast, I’ll dive into the importance of setting a marathon pace goal, the art of mastering it, setting realistic goals for yourself, pacing charts and everything in-between. Setting a pace goal is not just about picking a random number. It can significantly impact your performance, training and overall race experience.

www.trainmk.com

https://www.instagram.com/melissa_kendter/

25: Mind to muscle connection and advance training techniques Feb 21, 2024

Today's episode is all about maximizing our efforts in the gym and breaking through any strength training plateaus! We first chat about what is the mind to muscle connection, its benefits, as well as some misconceptions. Then delve into advance training techniques to up the intensity during out workouts if you're an avid gym-goer (whether at home or at the gym!).

www.trainmk.com/links

@melissa_kendter

24: Muscle Soreness - What Is It and How to Ease It? Feb 09, 2024

Muscle Soreness 101. Whether it’s from running or strength training, muscle breakdown is what signals the body to rebuild stronger. We know that consistent workouts are key to better health and fitness, but post-workout soreness can sometimes make us question everything.

In today’s episode, we break down why muscle soreness happens, what level of soreness is considered normal, and practical tips to help minimize and recover from it—so you can stay consistent and keep progressing.

www.trainmk.com

23: Running tips to remain consistent and succeed as a new runner Feb 02, 2024

Simple tips to help you succeed as a runner. There are no 'insider secrets,' just a few simple strategies that can help anyone looking to get started and stay consistent in the sport of running.

Follow these tips to start running, achieve your goals, avoid injury and enjoy your miles.

trainmk.com/links

22: Long run recovery tips & methods Jan 22, 2024

Today we delve into some key ways to recover after a long run. Long runs are no doubt a crucial part of your training plan. The miles are important, but recovering well from the work is key to continue training well.

⁠⁠www.trainmk.com/links⁠⁠

⁠⁠https://www.instagram.com/melissa_kendter/⁠

21: How to hit faster paces, daily protein in-take and dressing in cold temps for running Dec 29, 2023

How to Run Faster, Fuel Better, and Dress for Cold Weather. After a recent poll on Instagram, I took the top three questions and dove deeper into each in today’s episode. We cover:

How to hit faster paces and improve speed for longer distances
Ideal daily protein intake for runners
How to dress for cold-weather running, including a breakdown by temperature range

Whether you're chasing a PR or just want to feel more confident in your training, there's something here for you.

www.trainmk.com

@melissa_kendter

20: Running shoe rotation, what is it and why it's a must Dec 14, 2023

Today's episode is all about running shoe rotation and why it's a must for your training. We'll get into exactly what it is and the benefits such as: lowering your injury risk, makes your shoes last longer and optimizes your performance in each run (and race!).

Ig: @melissa_kendter

Website: www.trainmk.com

19: Base building, a key component to unlocking your running potential Dec 04, 2023

What is base-building and what are the benefits of it in regards to your running? If you’re looking to improve your overall fitness or race performance, one of the most important things you can do is build a good running base. Base building is the foundation of aerobic fitness, and it’s a key part of any race training program. In today's episode, we delve into the art and science of base building, unlocking the secrets that will have your next training cycle feeling better than ever.

www.trainmk.com

https://www.instagram.com/melissa_kendter/

18: 7 habits to adopt today to hit your gym goals more effectively Nov 22, 2023

What happens when you get injured, lose functional capacity, or burn out on a repetitive program that was suppose to help you get the body composition results you wanted? Or maybe it has gotten you the body goals you wanted, but now your burnt out or lost functional capacity in life, and are no longer able to sustain it? What unfortunately happens is you lose the progress you made because you sacrificed fun, variety, and most importantly, moving in ways that are satisfying and beneficial in life.

The goal should be two-fold: always feel connected and in control of your fitness journey, while heading toward your goals. Here are 7 habits to adopt in your fitness journey that will have transformational power in your strength training and body composition efforts for life.

www.trainmk.com

17: Overcome a fitness setback Nov 15, 2023

If you’ve been on your fitness journey for some time, it’s likely you have experienced an obstacle to your training in one way, shape or form. That's life, it's normal and it happens. But a setback does not need to derail your entire fitness journey. Think of a setback as a time to grow, build mental toughness and to learn about your mind and body. The beauty of fitness is that its multifaceted and we can adapt to the new changes (and challenges) that have come our way.

16: Nutrition for Runner's -What You Need to Know Oct 19, 2023

In today's episode we chat about nutrition for runner's and hybrid athlete's and the importance of eating quality food, getting sufficient nutrients and how the "best" way of eating, is the way that works best for YOUR body. Your nutrition needs as an endurance athlete are different from that of a sedentary person. Some topics in order:

Are you eating enough nutrient dense foods to help the body repair? Are you eating enough calories to support your workouts?
Do you need to eat right after a run?
Do you need to eat something before a workout? If so, what kind of foods / snacks?

Then we get into each macronutrient and why it is important: enough protein to prevent muscle loss, enough fat to keep your joints and hormones healthy, enough carbs to give you energy. And the importance of micronutrients then supplementing when necessary because of the added energy expenditure from training for big events such as the marathon.

As always, if you need help putting together a meal plan, I encourage you to get in contact with a registered sports dietician to get you on the path to success.

www.trainmk.com

15: Fat loss and what you need to know Sep 20, 2023

Fat loss and what you need to know. First, we differentiate between fat loss and weight loss, then we get into adopting healthy sustainable lifestyle habits that will support your healthy living; afterwards, we jump into the scientific research for fat loss: calories, nutrients, strength training, cardio and everything in-between, and then finish off the episode by debunking some fat loss myths.

Remember, there's no quick fixes, there's no magic pill, just behavioral & lifestyle changes to promote overall health and well-being that work for YOU. www.trainmk.com/links

14: How to taper for a marathon: what it is and everything you need to know Sep 07, 2023

In today’s episode, we cover all the essentials of the marathon taper— what it is, why it’s crucial, and how to implement it effectively. The taper is a vital part of any marathon training plan, yet it’s often one of the trickiest phases to get right.

This period allows your body to recover and adapt to the months of hard work you’ve invested, helping you arrive at race day feeling fresh, strong, and ready to perform your best.

www.trainmk.com

13: Run workouts, speed work and everything you need to know Aug 30, 2023

Let's chat about the different speed workouts and run workouts to elevate your running performance! If you want to get fitter, faster, stronger, then you must put in the appropriate work. In today's episode, we're going to be talking about the best run workouts to improve your running fitness and ideas on how to incorporate them, from beginners to intermediate and advance.

12: Behavior change and movement for wellbeing Aug 23, 2023

On today's episode we first chat about behavior change and how it can impact out fitness journey, then we dovetail into movement for our overall well-being as well as the difference between movement and exercise.

11: What are cutback weeks in running? What are strides? And how to implement them both correctly Aug 16, 2023

What if I told you that taking a step back and intentionally reducing your training load (volume) could actually lead to greater gains and improved performance, especially while training for endurance event. Today we are going to start by talking about what cut back weeks are in running, as well as, how and why you should incorporate them appropriately into your training plan. We also touch on what they are NOT. Then we delve into what are STRIDES, how, when and WHY every runner should incorporate them into their weekly running, the benefits gained and what they are not.

We want to remember, running better, faster, stronger is about applying the proper stimulus to the body to get the appropriate adaptations. We need to progress slowly and gradually, not do too much too soon, therefore we have to be patient with ourselves and implement the CORRECT training into our plans consistently, to maximize our performancewww.trainmk.com

10: Proper Running Form: Top Essential Tips and Techniques Aug 09, 2023

Ready to elevate your running game? Whether you’re a seasoned marathoner or just starting out, mastering your running form is crucial to unlocking your full potential—running more efficiently, preventing injuries, and feeling stronger with every step.

In this episode, we break down the key elements of proper running form, including posture, foot strike, cadence, and breathing techniques. You’ll learn practical tips and drills that you can start applying right away to improve your mechanics and enjoy smoother, more comfortable runs.

www.trainmk.com

9: Diet culture debunked Aug 02, 2023

Today we are delving into what "diet culture" is, the toxicity of it, the harmful lies around it, but then we jump into how we can reframe and shift our mindset, as well as, shift the standards to live more optimally for us as individuals www.trainmk.com

8: Train hard but recover harder, movement, mindfulness and sleep Jul 26, 2023

Do you feel like you have to be doing exactly what "person X" is promoting, even though you are not a fan of that type of fitness? In this podcast, we're going to briefly touch on finding your fitness game changer for long-term success in YOUR fitness journey, as well as the fact that you CAN get fit doing multiple types of fitness, especially when you enjoy it. However, the bulk of this episode is dedicated to optimizing recovery for improved fitness. This is not going to be your typically "stretch, ice bath, foam roll" recovery podcast. We're digging into the science behind stress, the different types of stress and what is exactly is, how the different types of stress impact our performance, as well as the number one recovery tool and tips on how to improve it www.trainmk.com

7: Training through mental fatigue, running safety and optimize post-run recovery Jul 19, 2023

These were topics polled from the community to be discussed: should you eat after a run, tips on how to stay safe and feel safe on a run, as well as training through mental fatigue and tips on how to keep going when training gets HARD. www.trainmk.com

1:03 - post run fueling

3:21 - running safety tips

11:58 - tips to conquer mental blocks during training

6: Body comp, weight training to maximize your goals and body comp as endurance athletes Jul 13, 2023

This isn't your normal body comp chat! Delving into what body composition is, how to maximize your efforts for YOU, how exercise selection impacts your goals and what to focus on as endurance athletes and runners. www.trainmk.com

5: Running Shoes 101 Jul 05, 2023

Let's talk about running shoes! This is the most widely question I get asked. Have you ever walked into a running store and been intimidated and overwhelmed? Every runner is advised to go to a running shoe store to get "properly fitted for a pair of running shoes..." but why and what does that mean? In this episode we briefly dive into different running shoes and break down the certain types, shoe rotation, general terminology and more.

www.trainmk.com

4: Lagging muscle group? Try these training tips. Jun 28, 2023

Today we're going to delve into some training tips to maximize muscle growth in areas that may be lagging! It’s really common to have a muscle group which are less developed than others. Unfortunately, it’s often the muscles we most want to grow the most that are the areas we struggle with.

So here are common issues for lagging muscle groups that can easily be fixed, which we're going to chat about today:

training technique not for that muscle group
stopped a working set well before failure, going well beyond failure and/or have a poor understanding of what true failure is
not following training program
exercise order impaired for what you most wanted to improve most
having a well-rounded training session to hit every muscle fiber correctly
not enough rest

www.trainmk.com

3: Fueling for Endurance Runners Jun 21, 2023

Carbs, protein, fat! Eating while running, what? When? Learn how to optimize your performance so you can go the distance and hit PR's! Today were going to be covering fueling for long distance events such as the marathon or half marathon, carb loading in the days before the race, as well as pre-race or long run nutrition, intra-race or intra-run fueling and post race or post long run recovery fueling. This show features training conversations to elevate your thinking about your training, so that you can make wiser decisions with your running to optimize your performance and hit PR's!

2: New Runner Q&A (pace, effort, distance, and more) Jun 14, 2023

Are you a new runner or looking to get back into the sport after a long break? This episode is for you! We tackle questions to help you get started, run comfortably, and develop an amazing lifelong habit. Today I focused on listener generated questions that I polled from you guys!

If I am just getting started, how do I know what pace I should run or should I run by heart rate?
How do I establish a consistent running habit?
I'm super into weight training, I know may way around the gym, but I want to pick up running for the first time, what should I do?
How can I get back into running if I’ve spent years away from it?
I’ve fallen in love with running! How soon can I think about running my first marathon?

Consistency is the "secret sauce." It might not always look "sexy" on Instagram at first, but in the long haul, these tips as a new runner will pay off.

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1: Health Benefits of Consistently Strength Training Jun 08, 2023

Today we're taking a deep dive into the health benefits of resistance training. We'll be covering strength training for runners, injury reduction, how it can help our mental health, improve bone density, metabolism, sleep, chronic disease and more. We're going to be debunking some myths and chatting about how more is not always better, and that finding the right balance for you is key. Strength training is for EVERYONE.

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