The Performance Podcast

Research

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

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📲 visit trainmk.com

➡️ @melissa_kendter

⁠PubMed⁠

49: Tips for how to run 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: Three tips to make a running comeback & are warm-ups 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.

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

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.

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!

^ training links, go-to running nutrition

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.

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.

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.

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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.

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.

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?

Keep up with me on Ig

38: Nutrition to Maximize Your Training Aug 01, 2024

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

Nutrition for runners, for hybrid athletes, for endurance athletes 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!

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.

@melissa_kendter

35: Maintain & build muscle while running Jun 27, 2024

Can you run a marathon and keep muscle? YES. Today we're going to dive into ways to maintain muscle mass while half or full Marathon training, or just having higher training volume in general. Because who doesn’t want to become their fittest self, run stronger and stop getting injured?

athlete links:

34: Pairing running & lifting, how? Hybrid Athlete Training Jun 13, 2024

How do you mix running and weightlifting? It’s a question that’s grown in popularity over the last 6 years as more runners realize the benefits of strength training and more weightlifters understand that cardio is still necessary! I truly believe that if you want the best results for your fitness and health, that’s where the idea of hybrid athlete training comes in to play. Now the thing is hybrid training has been around FOREVER, it's essentially concurrent training, or two different modalities of fitness coming together - like distance running and weight lifting. So during this podcast we break it down to the basics, so that it works for YOU.

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

We all lead busy lives, and let's face it, at the end of the day majority of us are all recreational runners and recreational athletes with day to day priorities. So in today's episode we get into time hacks to still fit your run and training in when life gets super busy. We also end with explaining growth mindset and why it's so important to have.

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.

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.

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.

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 you coach' episode we first touch on three ways to make training more effective, then get into how to adjust your training if you've had a poor nights sleep and two things to prevent injury and keep running strong!

28: Eating for endurance Apr 11, 2024

Eating right will not only make you feel overall better, but can alsohelp you run better too. 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.

27: The effects of running pros and cons Apr 03, 2024

Ways running effects your body, from when you FIRST start out, to when you remain consistent with it and everything in-between. We dive into what exactly happens, the benefits and potential risks.

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.

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!).

24: Muscle soreness, what it is and how to ease it Feb 09, 2024

Muscle soreness 101. The breakdown of muscle whether running or strength training is what tells the body build it back stronger, and while we know that workouts from running to strength training are key to good health and progressing our fitness, the post workout muscle soreness can make us rethink our entire plan. So today we delve into why our muscles get sore in the first place, to what extent is it normal and tips to help minimize and alleviate muscle soreness.

⁠⁠www.trainmk.com/links⁠⁠

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.

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.

⁠⁠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

After a recent poll on my Ig, I took the top 3 questions to take a deeper dive into during today's episode. We first get into how to hit faster paces and get faster at the longer distances with running, the ideal protein in-take and how to dress appropriately during the colder weather months for running (breaking down various temperatures).

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.

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.

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.

My go-to supplements to support an active lifestyle: https://www.trainmk.com/supplements

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 talk about everything you need to know in regards to the marathon taper; what it is, why it is important and how it can be implemented. Tapering is one of the most essential components of any marathon training plan, but it can also be one of the trickiest to incorporate. Marathon taper is the time where your body gets a chance to adapt to all of the hard work that you’ve poured months into doing.

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

Are you ready to take your running game to the next level? Whether you’re a seasoned marathoner or just starting your journey as a runner, honing your running form is key to unlocking your true potential 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.

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