The Running Public

Training Tuesday: Different Ways to Stack Volume Nov 20, 2024

So you want to significantly raise your training volume but you can’t safely run any more than you already are. What are your options for doing this in an outside the box manner?

Episode 482: Your Questions Answered! Nov 15, 2024

How do I know if I need to work on speed or stamina?

Should I give my coach another chance?

Should I use the track for intervals?

And more!

Training Tuesday: Why do Americans struggle with the Marathon? Nov 12, 2024

The US has seen countless global medals on the track in recent years, so why have we struggled to match that level of success in the Marathon?

Episode 480: Cali Schweikhart - Pt 2 Nov 09, 2024

After capturing second place at World’s Toughest Mudder in 2023, Cali has spent this entire year chasing the source of chronic pain in her back, leg, and ankle. This episode is for anyone who has ever struggled with injury, motivation, rehab, or simply anyone who enjoys the power of the human spirit!

Training Tuesday: The Races That Changed Us Nov 04, 2024

We’re not necessarily talking about our best races, our fastest races, or the races we’re most proud of. These are the races that changed us for the better, both as runners and as coaches.

Episode 478: The Workouts That Built Me Nov 01, 2024

Today’s episode is a rundown of the thirteen workouts that had the most impact on me as a runner and coach. Starting with my freshman year at Campbell University in 2005 and moving through my training years in Colorado in 2015, this is a decades worth of lessons learned via hard work.

Episode 477: Everything You Need to Know About Cross Training Oct 25, 2024

You are either injured or you will be. There is almost no way around it. But that doesn’t mean training has to stop! Today we break down everything you need in order to build and execute highly effective cross training workouts. You may not need this right now in this moment, but store it away until you do!

Training Tuesday: Send It! Oct 22, 2024

The off season is a great time to back off your interval intensity a bit, rest your body and mind, and stay away from training styles that are prone to wearing you down. But, it is also a perfect time to send it! Run some time trials, crank on the last few miles of the long run, jump in some random races! When done appropriately, and in moderation, this can keep your off season stimulating and it can even make you a better racer next season.

Episode 475: Interval-Style Questions Oct 18, 2024

We have 20 mini topics to discuss and we go through them like a Quality Long Run. We have to pick whether to spend 5, 4, 3, 2, or 1 minute on each topic. We complete four rounds of this. If you run faster during the “rest” period between answers and run easier during the answers themselves, you will complete a 2 hour long run with 60 minutes of faster running throughout it! Or you can just listen the normal way.

Training Tuesday: The “Not Quite So” Off Season Oct 15, 2024

What do you do if your Off Season is approaching but you aren’t wanting to actually take time off? What if you just want to build some fitness without following a super specific plan? Let’s explore it!

Episode 473: Hannah Franciosa Oct 12, 2024

Hannah has become an incredible ultra runner, and has done so by embracing all types of race distances and formats, while always being hungry for more in training. From 100 milers to Backyard Ultras to Spartan races, she seems to show up and perform no matter the task or distance.

Training Tuesday: Listener Questions Oct 08, 2024

You sent us 22 questions and we set out to answer them all. Well, we got through maybe seven. But that means you get really, really in depth answers!

Training Tuesday: One Pace to Rule Them All Oct 02, 2024

If you had to pick one pace to train at for the majority of your Quality Sessions, what should it be? What race distance is the best for making you the most well rounded runner?

Episode 470: Popular Training Systems Sep 27, 2024

Today we explore Jack Daniels’ training formula, the Norwegian approach, the Five Pace training theory, and the MAF method. We break down the main premise of each program and discuss what type of athlete would (or wouldn’t) be a good fit for each!

Training Tuesday: Listener Submitted Q&A Sep 24, 2024

Some highlights include: Can shoe drop cause Achilles pain? Why do I feel terrible during my taper week? Do compression calf sleeves help with cramping? What inclines should I train at for different intensities?

Training Tuesday: Are You Talented? Sep 20, 2024

Do you need to be good early on to be considered talented? Or are their other types of running talent you might unearth as your training journey unfolds?

Episode 467: Ian Hosek Sep 17, 2024

Ian returns to the podcast to chat training, racing, the state of OCR, and to preview the USA OCR Championships which is going down one month from now in Georgia.

Training Tuesday: Burn Notice Sep 11, 2024

So you didn’t make it. You’re thiiiis close to the cool temps of fall running, but your body and/or mind is DONE. What now?

Episode 465: Pelvic Floor Health with Dr. Maggie Germscheid PT, DPT, PF1 Sep 07, 2024

Dr. Maggie is a physical therapist at Revival Physical Therapy and Wellness in Robbinsdale, MN. She specializes in treating active women and mothers who are experiencing pelvic pain or related conditions.

Training Tuesday: Shoes, Shoes, Shoes! Sep 03, 2024

BK goes off the rails on his three favorite types of racing shoes: Safe Super Shoes, Wild Super Shoes, and “Old School Racing Flats Meet New School Technology”. Because he has an obsession, he breaks these down for both road and trail options.

Training Tuesday: You’ve Got Questions? We’ve Got Answers! Aug 30, 2024

It’s been over a month since we last dove into your most pressing running questions! We aimed to keep the answers succinct and to avoid rabbit holes. We failed.

Training Tuesday: “Stay Power” Is King Aug 28, 2024

Kirk just had his first track race of the year. The 5000m race distance reminded him of certain things that needed reminding and taught him a few things that needed teaching!

Training Tuesday: Don’t Screw It Up! Aug 20, 2024

It’s almost race week. You’re worried you might not be totally prepared. Just one more big effort couldn’t hurt, right? If you mimic the demands and the hurt of the race once more, you’ll be more prepared to handle it, right?? We’re here to talk you off the ledge. It’s officially time to Not Screw It Up!

Episode 460: Lisa Kraker Runs This Town Aug 17, 2024

Three years, 3000 miles, 1500 streets, and one stress fracture later, Lisa has become the first female (and second overall) to ever run every street in the city of Milwaukee. Find out what she learned, how she strategized, the best and worst of her experiences, and more!

Training Tuesday: The Olympics Recap, Pt 2 Aug 14, 2024

The Games have concluded and we’re back with our impressions, takeaways, and favorite moments from the final races of the 2024 Paris Olympics.

Episode 458: The Olympics So Far Aug 09, 2024

We react to the Olympic races that have been run up until this point, discuss the lessons learned, biggest takeaways, and what we’re still looking forward to!

Training Tuesday: The Strength Training Episode! Aug 07, 2024

You asked for it, so we’re doing it! Today we give you our philosophy of why runners should all be strength training, how we think about executing a strength session, and what exercises and rep ranges to target.

Episode 456: Matt Novakovich - Part 2 Aug 02, 2024

A year ago, Matt thought his running days were over. His knees were bone-on-bone, he was arthritic, and he couldn’t run downhill to save his life. Now 50 years old, he recently set the FKT on Mauna Kea, just missed the master’s record at Mt Marathon, and is training 12+ hours per week.

Training Tuesday: Building Resistance to Impact Jul 30, 2024

Whether you’re moving from the roads to the trails, mountains to the track, or OCR to HYBRID, your legs need to be ready for the impact demands of your new terrain in order to fully use your existing fitness!

Episode 454: Q&A w/ a Special Guest Jul 27, 2024

Kirk and a surprise guest co-host answer your burning questions!

Training Tuesday: 4 Listener Questions Answered Jul 23, 2024

How to approach training when your life schedule is atypical
Are you leaving performance on the table due to imperfect nutrition?
How to execute Kirk’s favorite workout: Float Style Intervals
When executing a Split Long Workout, is short rest or longer rest between workouts better?

Episode 452: TJ Schraufnagel - Part 2 Jul 20, 2024

Some people struggle to get things done. TJ is not one of them. What can we learn from someone who hasn’t missed a workout in years despite working full time , having three kids, and not being a natural runner?

Training Tuesday: Training Styles, Volume, and Extending from Half to full Marathon Jul 17, 2024

Today we discuss how much volume is needed for an athlete to run-walk a marathon, how we would train for life if races ceased to exist, what we would do if we had one year to become the biggest monster possible, and what to do if your half marathon time is disproportionate to your marathon time.

Episode 450: Your 3 Most Pressing Questions Jul 13, 2024

How to return from injury. Are long hill intervals better than short ones? How to manage racing 5 out of 6 weekends in a row. And a bonus shoes question: Deka vs Hyrox shoe choice.

Training Tuesday: Back to Back Race Weekends Jul 09, 2024

How to rest, recover, execute quality workouts, and hold onto fitness when racing multiple times in short succession!

Episode 448: Nick Ryker - Pt 3 Jul 06, 2024

Two years ago Nick Ryker was on the show discussing his battle with Ulcerative Colitis. He followed that up with his best ever season of training and racing. Now he returns having struggled with a relapse. Today is another great conversation with a pretty awesome human!

Training Tuesday: Trials & How to Gauge Your Fitness Jul 02, 2024

We start with a recap of what we learned during the US Olympic Trials then move to a conversation about what to do when you’re either unsure of your fitness or overconfident in you fitness.

Episode 446: Natasha Mansell Eyre Jun 29, 2024

Natasha returns to discuss her recent foray into 24 hours of racing without doing long back to backs, why she runs 3:00+ per mile slower than 5k pace on her recovery runs, and how she navigated being anemic and struggling to absorb iron.

Training Tuesday: Kirk Runs a Fast Half & What We Learned Jun 25, 2024

Mr. Kirk DeWindt got out on the roads and ripped a quick half marathon this past weekend. He had a less than ideal lead in, so what can we learn from this? Also, a brief Olympic Trials chat.

Episode 444: 15 Questions for Global Running Day Jun 21, 2024

Yes, we Global Running Day was a few weeks ago, but we already had an episode in the chamber for that day so deal with it! Jen Eddins at Peanut Butter Runner compiled a great list of questions for any runner to answer on this day of days, so we took the opportunity to ask them of each other on air!

Training Tuesday: Why Every Runner Should Watch Pro Running Jun 19, 2024

We believe you should be watching professional and collegiate running! We not only lay out our case, we also give you our Starter Pack of races on YouTube that will get you hooked on the sport!

Episode 442: Seven Important Questions Jun 14, 2024

We take a deeper look at 6 listener questions + 1 question from Kirk himself! Todays topics include pacing a longer race, heat adjusted paces, anemia in runners, and cross training specifics (amount, type, intensity).

Training Tuesday: Summer Gear Recommendations Jun 10, 2024

It’s been a minute since we recommend the gear we are currently using! Today we cover trail shoes, socks, shorts, shirt, hats, and watches.

Episode 438: Two Truths & A Lie Jun 07, 2024

Today we tackle our most pressing listener questions, but we’re slipping in a lie from time to time! It will sound like a real answer, it will make logical sense, and the other host won’t know when it is coming. See if you can spot the lie before one of us does!

Training Tuesday: It’s Getting Awfully Hot Out Here! Jun 05, 2024

The summer heat and humidity has officially arrived. Kirk bombed a workout this week and chances are you will, too! How should we approach our running during this season?

Episode 436: Mark Dickson May 31, 2024

Mark didn’t find running until he was 38. He transformed himself from a chain smoking, overweight partier into a endurance machine at an age when most people have already let go of their athletic aspirations.

Training Tuesday Throwback: Terminology 101 May 28, 2024

We travel back in time to the 3rd Training Tuesday we ever recorded: Running Terminology 101! The audio quality was amateur hour, our delivery was a work in progress, but the content is just as useful now as it was 4 years ago! This re-release will give you all the definitions needed to navigate the world of running jargon.

Episode 434: Running Stories & Life Lessons! May 24, 2024

Race stories, poop stories, embarrassing stories, and the lessons learned!

Training Tuesday: Our Worst Runs Ever May 21, 2024

The top 5 worst runs of our entire life, described in full, excruciating detail!

Episode 432: Joyce Abdo May 17, 2024

Medically prevented from working out for the first three decades of her life, Joyce finally found freedom through fitness well into her thirties. Join us for her story of perseverance, endurance, and mindset.

Training Tuesday: Variety is NOT the Spice of Your Training Life May 14, 2024

When do we need bland, consistent training and when should we spice things up with variety and novelty?

Episode 430: Trending Athlete Situations May 10, 2024

We pick out a 4 current situations our athletes are dealing with and discuss them in depth: Should I have pushed harder? When have I raced too much? Do I pull the plug on my training or push through this injury? Am I actually healthy enough the start training again?

Training Tuesday: What is Speed Work? May 08, 2024

We all have slightly different ideas of what really constitutes Speed Work for distance runners. Let’s explore that!

Episode 428: Corey Bellemore May 03, 2024

3:57 miler, proud Canadian, and World Record Holder in the Beer Mile, Corey joins us to explain how a kid from Windsor came to be the fastest individual ever to run one full mile while consuming four beers and how doing so changed his place in the run world.

Training Tuesday: Mobility Work For Runners Apr 30, 2024

Warning: you will either agree with us today or you will be really upset! Stretching and mobility work are such touchy topics. Runners will happily debate high vs low mileage, threshold vs vO2max work, or Lydiard vs Daniels, but bring up mobility work and watch those smiles get turned upside down real quick! So, today is OUR take on what runners do and don’t need to worry about when it comes to flexibility, mobility, and range of motion. Don’t say we didn’t warn you!

Episode 426: Your Questions Answered! Apr 26, 2024

We had a great queue of listener questions this month, from footwear to focusing on time vs mileage. Enjoy!

Training Tuesday: Training for Hybrid Sports Apr 23, 2024

Hybrid racing is the ultimate meeting ground for endurance and power athletes, but can they both train the same way? We break it down today!

Episode 424: Maura Lemon Apr 19, 2024

Fresh off her finish as the 10th American at the Boston Marathon, Maura chats with us about training for an Olympic Trials qualifier while balancing the duties of a full time high school teacher and mom of three!

Training Tuesday: How to Run Your Best Everything! Apr 16, 2024

Everything, everywhere, all at once! That’s how many runners like to race. So let’s build out that training style today! From 1 mile through 50 miles, we’ve got you covered.

Episode 422: Training Talk, Race Preview and Season Goals Apr 12, 2024

BK & KD sit down for a chat about how their training is progressing, Kirk’s upcoming race, and what they’re planning for goal races this year.

Training Tuesday: How to Run Your Best Ultra Apr 09, 2024

On road, off road, mountain, 50k, 50 mile? We’ve got you covered!

Episode 420: Ryan Atkins Apr 05, 2024

Fresh off his runner-up finish in the sands of Saudi Arabia, Ryan joins us to talk training theory, preparing for the arrival of his first child, his status with Spartan, and plenty more!

Training Tuesday: How to Run Your Best Marathon Apr 02, 2024

What mileage, workouts, weekly structure and training style are needed to run your lifetime best for the full marathon?

Episode 419: Matt B Davis Mar 29, 2024

Matt discusses making his living in the running, OCR and Hybrid landscape, how he operates his business, what drives him and how he envisions the future of sport to look.

Training Tuesday: How to Run Your Best 5k Mar 26, 2024

The 5k is the most commonly sought after PR, so let’s make sure you hit your lifetime best!

Episode 417: Brakken & Kirk vs ChatGPT Mar 22, 2024

We run ChatGPT through this month’s Q&A questions in order to find out just how effective AI can be for run coaching.

Training Tuesday: How to Run Your Best Mile Mar 19, 2024

Not everyone races the mile distance but MOST people wouldn’t mind running a fast one. We’ll tell you how to do it!

Episode 415: Nick Kershaw Mar 15, 2024

In 2015, Nick left his job in finance, placed all his possessions in two bags, and set on his way to create Impact Marathons around the world. Impact Marathons combine Nick’s love of running and his passion for enacting positive change in the world. Enjoy this one!

Training Tuesday: Q&A Interval Workout Mar 12, 2024

We get three minutes to answer your question before moving to the next one! Today we stick to more answers and less tangents.

Episode 413: Jared Broughton Mar 08, 2024

A running coach and high level visually impaired athlete, Jared has worked his entire life to overcome challenges most of us never even consider. Join us for a great conversation about running, adapting and overcoming, inclusion, and mindset!

Training Tuesday: How Often to Race Mar 05, 2024

For every type of athlete there is an ideal frequency for racing. What’s yours?

Episode 411: Olympian Carrie Tollefson Mar 01, 2024

Carrie returns to the show for a great conversation about transitioning to the real world after identifying only as an athlete, her flourishing broadcasting career, training as a masters athlete, and a few of her favorite workouts.

Training Tuesday: The Anatomy of a Breakthrough Feb 27, 2024

Breakthroughs often happen right when we’re not expecting them. What are the signs of an impending breakthrough and what are some ways we can encourage it?

Episode 409: Alec Blenis Feb 23, 2024

Alec joins the super elite, highly sought after and uber prestigious list of second time podcast guests as he stops by to tell us why every runner should be strength training! If you know Alec, you already know this will be a good conversation.

Training Tuesday: When to Get Tough vs When to Bail on a Workout Feb 20, 2024

Some days you just don’t have it. Some days you’re way slower than your intended pace. Some days you’re just fatigued. When should you push through and when should you live to fight another day?

Episode 407: Lauren Weeks Feb 16, 2024

Already a world champ and record holder, Lauren has again taken her training and racing to the next level. If you liked Lauren’s previous episode detailing her journey as a person and athlete, you’ll love hearing her break down her training and racing routines and methodology!

Training Tuesday: Recap From the TRP Retreat + Doping in Our Sport Feb 13, 2024

We are back from deep in the Midwest woods to discuss how our retreat went, our plans for the podcast, and a recap of our weekend’s workouts. We close with a chat about drug use in running.

Episode 405: AMA from The Running Public Retreat! Feb 09, 2024

We’re in the backwoods of Wisconsin, together in-person at last, answering your most pressing questions!

Training Tuesday: What You Think You’ve Done vs What You’ve Actually Done Feb 06, 2024

Ever look back at an old training log and realize you did way less work than you previously thought? Not a great feeling, but we can learn from that!

Episode 403: Crazy Solutions to Atypical Training Situations Feb 02, 2024

Could you win an Ultra without ever running longer than 80 minutes? PR in a 5k without any interval work? Crush a Hyrox with zero weight lifting? Maximize your running potential on only three days per week?

Training Tuesday: Our Favorite Workouts of the Past Month Jan 30, 2024

Brakken hits a quick recap of his race from Saturday, then the boys each list their three favorite workouts from the past four weeks of training.

Training Tuesday: Winter ≠ Bad Training Jan 24, 2024

Some runners need permission to get out into the cold. Some will need permission to get on the treadmill and hammer. Some just need reassurance that fitness can be built in less than ideal conditions!

Episode 400: Hans Troyer Jan 20, 2024

Hans just won the Bandera 100k, breaking Jim Walmsley’s course record in the process. Still in grad school, this was Hans’ first 100k. What led to such a debut? Also, thank you to all the listeners who have helped us reach 4 years and 400 episodes! We wouldn’t be here without you!

Training Tuesday: Chaining Together “B” Workouts Jan 17, 2024

The off season is the perfect time to build consistency, and the easiest and most sustainable way to stay consistent is to avoid doing too much on any given day. The added bonus from doing B workouts rather than A workouts is you can do more of them.

Episode 398: Ryan Balch Jan 12, 2024

Ryan is a Senior Lecturer at Vanderbilt University, with a PhD in Education Policy and a background in Psychology. This episode is a direct follow up to the Two Types of Athletes episode (those who get things done and those who find reasons not to). We explore the idea of what to do if you are the type who doesn’t “get things done no matter what.”

Training Tuesday: How To Implement Our Recent Training Topics Jan 09, 2024

Recently, we’re discussed Speed Sprinkles, Muscular Endurance work, Medium Long Runs, and Long Runs. Today, we discuss how to schedule these into your training, how they should feel during, and how you should feel the day(s) after.

Episode 396: Ja Shua Reid pt 2 Jan 05, 2024

Joshua returns to talk through all things Ultra running: training, racing, strength training, fueling, and much more!

Training Tuesday: Permission to Exercise Jan 02, 2024

Don’t let the perfect workout get in the way of a good workout! Sometimes we’re strapped for time, completely lacking motivation, or simply in a funk. At these times, we need to keep the ball rolling rather than skip out on a workout entirely. Exercise can be a powerful stopgap when training isn’t feasible.

Episode 394: Our 2023 Recap Dec 30, 2023

The training we attempted, the races we completed, the lessons we learned, and our plans for 2024!

Episode 393: Pain Isn’t a Thing (with Matt Fitzgerald and Ryan Whited) Dec 22, 2023

Ryan Whited and Matt Fitzgerald join us to talk about how pain is incorrectly used to identify and rehab injuries. They’re recently written a book on the subject, Pain & Performance: The Revolutionary New Way to Use Training as Treatment for Pain and Injury., and they have some bold, fantastic ideas that all athletes need to hear!

Training Tuesday: Don’t Stress Over Paces! Dec 19, 2023

Sometimes we try to get too cute with our training paces. We try to be too precise and we get stressed over tiny little details that probably don’t impact us noticeably in the long run. Just how accurate do we need to be during quality sessions?

Episode 391: Charlie Lawrence Dec 15, 2023

Fresh off his 50 mile World Record, Charlie stops by to talk his journey, his training, and his future goals in this sport!

Training Tuesday: Minimum Effective Dose of Speed? Dec 12, 2023

Is there benefit to doing some really seriously fast running, even for long distance runners? If so, how often should we do it to avoid interrupting our usual training?

Episode 389: Ja Shua Reid Dec 08, 2023

One of the great stories, minds, and personalities of the endurance world, Josh joins us to share some of his background, some of his training wisdom, some laughs, and a whole lot of entertaining chat!

Training Tuesday: There Are Two Types of Athletes Dec 05, 2023

Those who find a way to get it down and those who find a reason not to get it done. Which are you?

Episode 387: Our Off Season Approach Dec 02, 2023

This episode is a peak behind the curtain as the boys discuss their off season plans, their current views on training, and how they approach working towards a season’s build.

Training Tuesday: Thanksgiving Q&A Nov 28, 2023

You all sent some great questions and we’re giving out full helpings of answer! From volume and lifting to creatine and shoes, this episode has a little of everything.

Episode 385: Ron Mann & Matt Baxter Nov 24, 2023

The legendary coach of Northern Arizona University and NAU Alumnus / Pro Hoka Runner Matt Baxter join us to discuss the legacy of NAU’s powerhouse distance program and what makes them so special.

Training Tuesday: Thanksgiving Episode Nov 22, 2023

The boys answer a listener question about long Ultras, break down NCAA Cross Country Nationals, then discuss what Running related things they are most grateful for.

Episode 383: Laura Green Nov 17, 2023

Laura is current one of the leading running personalities on social media, but backs up her fame and humor with some serious chops as a runner.

Episode 382: Dr. Grayson Wickham, PT, DPT, CSCS Nov 14, 2023

A Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, Functional Medicine Practitioner, and founder of Movement Vault, Dr Wickham joins us for a conversation on joint longevity, flexibility, mobility, stretching, human movement, injury prevention, injuries, injury rehab, and recovery.

Training Tuesday: Your Questions Answered! Nov 07, 2023

The boys catch up after Kirk’s vacation and then answer nine very good questions submitted by you all during the past month.

Episode 381: Rich Ryan on “Cross Training” Nov 03, 2023

Rich and Brakken have a deep dive conversation about using Non Impact Cardio (cross training) as a performance enhancer RATHER than using it for only for rehab specific purposes. How can a runner use non running activities to noticeably improve their race performances?

Training Tuesday: Q&A with Brakken & Lisa Oct 31, 2023

Kirk is on vacation, so Lisa steps up and lobs listener questions for Brakken to knock out of the park!

Episode 379: Eamon McKenna Oct 29, 2023

Eamon was the team captain, and emotional leader, of UW OshKosh’s track and cross country teams when Kirk first arrived on campus as a freshman. After a stellar individual running career, he returned as a coach and has spent the last thirteen years leading the distance programs. Today he chats old running stories, his transition into collegiate coaching, and the challenges of coaching and recruiting in the day and age of social media.

Training Tuesday: Comeback Season? Oct 24, 2023

Brakken raced, and won, this weekend! What does it mean, if anything? Then, the boys answer a few listener questions.

Episode 377: Lisa Kraker Oct 20, 2023

Get to know your second favorite host through the eyes of his wife! Lisa walks us through their journey from college to full time athlete to coach/father/podcaster/husband.

Training Tuesday: Listener Submitted Q&A Oct 17, 2023

We’ve received too many good questions lately, so we’re blasting our way through them today!

Training Tuesday: Training Yourself - The Best Scientific Approach vs The Best Approach for You Oct 10, 2023

There a so many “scientifically sound” training approaches out there. Is one best? Are any better than any others for me? How do I find out?

Episode 374: Three Important Questions! Oct 06, 2023

How do I know if I’m doing enough volume/mileage? When is it time to invest in a better (fill in the blank)? How do I start dealing with crippling race anxiety?

Training Tuesday: Training Yourself - Workouts You Do Which Make No Sense Oct 03, 2023

Episode Two of our mini series! We all have workouts which would make absolutely zero sense on paper. Maybe you just love the workout. Maybe it is necessary for injury prevention or mental toughness. Or maybe it really just doesn’t make any sense and you shouldn’t be doing it!

Episode 372: Justin Hamilton Sep 30, 2023

Justin takes us through his recent experience of switching from pursuing a chilly 140 mile FKT with 36,000 feet of vert to a warm 100 mile race with 13,000 feet of vert. He discusses switching from pure steep hill training to flat, faster training, how he went about utilizing heat acclimation practices, how he fits in his massive training weeks, and what a race feels like when your gut betrays you.

Training Tuesday: Training Yourself - Boring is Best Sep 26, 2023

Today kicks off a mini series on how to effectively train yourself for running performance. We begin things with “Boring is Best, Unless You Need Excitement.” All the best endurance athletes use simple training methods. How do you enact this without going stir crazy?

Episode 370: Veejay Jones Branches Out Sep 22, 2023

Veejay went right to the top of the OCR world on the strength of his running and obstacle abilities. With the shifting landscape in OCR no longer motivating him the way it used to, he’s decided to branch out into Hybrid Racing. Today he discusses the process of taking time off running, taking up serious weight training and learning to run while truly compromised for the first time, and how it has made him more serious about getting faster than he’s been in years.

Training Tuesday: How to End Your Running Year (and start your next season correctly) Sep 20, 2023

Many of us are approaching the end of our current “season”, which leads to questioning how to properly wrap things up and begin the off season. We dive deep and explore this all the way through!

Episode 368: Four Important Questions Sep 15, 2023

How do I improve my ability to go to the pain cave in a race, as well as build mental toughness in general? How do I cultivate motivation? How long does it take to regain race fitness after rehabbing an injury? How long does it take to sharpen up for a faster, highly anaerobic race?

Training Tuesday: Build Your Dream Running Closet Sep 13, 2023

Daily training shoe. Short race shoe. Long race shoe. Trail versions for everything! Running shorts, socks, shirt, long sleeve, and jacket. Headphones and watch. We tell you exactly what we’d choose and why!

Episode 366: Corinna Coffin Answers Your Nutrition Questions Sep 08, 2023

Corinna Coffin MS, RD, CSSD joins us for part two, and this time she fields your most pressing questions regarding sports nutrition.

Training Tuesday: Q&A! Sep 06, 2023

Coming down from altitude for a race. Climbers vs descenders. My coach doesn’t believe in zone based training. I can’t get my heart rate up. Preparing for races with significant water crossings/swims. What does a stress fracture feel like? Should I use creatine? Do I need to fully warm up for quality session?

Episode 364: Matt Fitzgerald Sep 01, 2023

Matt spent an entire training block, en route to the Chicago Marathon, living and training with the NAZ Elite pro running team. His experience was so life changing that he set about creating the opportunity for others to go through the same process. Dream Run Camp: Train like the pros, live like the pros, eat like the pros, and recover like the pros.

Training Tuesday: You’re Not Twenty Anymore Aug 30, 2023

The training that worked for us as beginner/youthful runners probably can’t sustain us as we progress through our running journey. Here’s how we believe every runner should approach their training once the “noob gains” are gone.

Episode 362: Jack Bauer on Maintaining Fitness Through Injury Aug 25, 2023

9 weeks ago Jack broke his kneecap. Today his fitness metrics remain high despite not running a step. He tells us how he got through the healthcare system quickly and efficiently and how he kept his engine primed without running.

Training Tuesday: Pacing for Long Races (2+ hours) Aug 22, 2023

Finding the correct pacing strategy for long distance races can be super difficult but is also extremely important. Maximize your endurance events with this episode!

Episode 360: Eric McIntyre Aug 18, 2023

Coach, CPT, and social media guy, Eric talks how to keep living the running dream and make it work financially without being a professional athlete.

Training Tuesday: Who’s In Your Five?? Aug 15, 2023

We discuss the five workouts we have prescribed the most so far in 2023 to our one-on-one clients. We have talked about our favorite workouts before, but today is all about the workouts we find so effective that we can’t stop programming them!

Episode 358: The Mileage Multiplier! Aug 13, 2023

How can a low mileage athlete prepare for a long race without risking injury? Today’s chat is all about how to get the most out of your mileage!

Episode 357: Game Changers Aug 04, 2023

The internet and television are full of products, theories, and training styles that promise to be Game Changers. Today, we discuss the things that actually have changed us for the better throughout our time as runners.

Training Tuesday: Musings on Racing Aug 01, 2023

It is Kirk’s wedding week, so we’re keeping things light! Today we recap the 5k he just raced on the track and discuss our thoughts on racing, heat, pacing, and more.

Episode 355: Corinna Coffin, MS, RD, CSSD Jul 28, 2023

Corinna is a high level runner, hybrid athlete, Crossfitter, and OCR athlete, but also a great mind in the Sports Nutrition world. Get ready for two hours of a practical, applicable, and relatable conversation about fueling for performance.

Training Tuesday: Stride Work Jul 25, 2023

Last week’s interview with Dr Doug shed some great light on the importance of running your best stride. Today we focus on practical skills, drills and tips for improving your body’s ability to run that best stride.

Episode 353: Dr Doug Adams Jul 22, 2023

Founder of RunDNA, a 3D gait analysis company, Doug is a wealth of running knowledge. On top of being an expert in the field of stride analysis, Doug also serves as a PT to some of the top runners in both the US and abroad.

Training Tuesday: Brakken’s Race Report and Takeaways Jul 18, 2023

Sob story? Retirement? Embarrassment? Relief? We know Brakken had a tough day at the office in Pennsylvania this weekend and he breaks down exactly what happened, why, and what it means for him moving forward.

Episode 350: Mike Brunette - Sub 3 in Every State Jul 14, 2023

Twelve years ago, Mike set off on a quest to run a Sub 3 Hour Marathon in every US state. This is that story!

Training Tuesday: Three Questions Jul 11, 2023

Listeners submitted some good questions this week, so we choose three and drove on in:

1. When should I push through and when should I take a break in training? How should “improving “ feel?

2. How much should I use Pace as a metric for Quality Workouts when preparing for OCR?

3. I just cancelled my upcoming race and signed up for a different one a few months later in the year. Should I keep following my training plan or should I rework the plan based on the new goal?

Training Tuesday: Training Tuesday Long Run! Jul 07, 2023

We have too many training items on our mind this week, so we’re covering multiple topics today! We start with the lessons we had reinforced to us this past weekend about pacing and racing in the heat, and then we progress to warm ups, race strategy, and mental toughness.

Episode 347: Matt Groose Jun 30, 2023

Matt was the best runner on Kirk’s college track team. He was a 4:00 miler and a 1:47 800m runner. In the twenty years since they last saw each, Kirk found OCR and trail racing while Matt dabbled in triathlon before becoming a National Record holder on the row and ski ergs. And today here they are, reunited on The Running Public!

Training Tuesday: Putting It All Together Jun 27, 2023

Over the past three weeks, we’ve discussed the three main types of Quality Sessions: Speed Work, Threshold Work, and Long Runs. Today, we break down exactly how we like to mix them all together at different points of the year (Off Season, In Season, Peaking).

Episode 345: Misconceptions and Misunderstandings Jun 23, 2023

Running, like any form of fitness, is full of preconceived notions which simply aren’t super accurate. So, let’s put some of them to rest today!

Training Tuesday: The Quality Long Run Jun 21, 2023

Are long runs overrated, underrated, or simply misunderstood? What exactly is a Quality Long Run and why should we be doing such a thing?

Episode 343: Cody Fuiten Jun 17, 2023

From strongman and Canada to running and China, Cody has lived quite the athletic life!

Training Tuesday: Threshold Training Jun 13, 2023

Lactate threshold. Anaerobic threshold. Ventilatory threshold 2. Forget all the terms and science and confusion. There are plenty of other episodes out there regarding all of that! Today is all about WHAT this type of training looks like, WHY it is so effective, and HOW we can implement it effectively in our training.

Episode 341: Speed Dating Jun 09, 2023

Brakken and Kirk get to know each other on a much more intimate level by spending an hour grilling each other with Speed Dating questions.

Training Tuesday: The Need for Speed Jun 06, 2023

“Speed Work” is one of the most misunderstood and misapplied types of quality workouts! We all want to be fast, but how fast do we need to be running in training? Today’s episode breaks down what speed work is, common misconceptions, and how to implement it in your schedule (assuming you’re training for an event that is 5k or longer!).

Episode 339: Meg Jacoby Jun 02, 2023

Meg transitioned from running track and cross country at UConn to setting the current Hyrox World Record. Fresh off her 2nd place finish at the Hyrox Championships a week ago, she walks us through her fitness journey and drops some golden insights into the mindset and dedication needed to be a high level performer in any walk of life.

Training Tuesday: Training Cycles Part 3 - The 14 Day Cycle May 30, 2023

We wrap our mini series with the longest common training cycle: The 14 Day Cycle. This plan takes the best of the 7 Day and 10 Day cycles and combines it all into a delightful little microcycle.

Episode 337: Answering Your Questions May 26, 2023

Heart rate training vs RPE. Road shoes vs trail shoes. Mileage vs vert for ultras. Singles vs doubles. Starting out with low mileage vs high mileage as a runner.

Training Tuesday: Training Cycles Part 2 - The 10 Day Schedule May 23, 2023

Arguably the single most effective use of your training time, the 10 Day cycle is tailor made for nailing your quality sessions and fully recovering in between!

Episode 335: The Boys Get REAL Introspective! May 20, 2023

One simple question about a race decision spawned 90 minutes of deep dive into why Brakken is the way he is, what the guys want out of running this year, and why sustainability matters so much in your fitness journey.

Training Tuesday: Training Cycles Part 1: 7 Day May 16, 2023

We kick off a mini series on the different types of training cycles runners can employ. Today we dig into the most popular option: the 7 Day Cycle.

Episode 333: Tom Kerry May 12, 2023

Tom works on the industry side of running events in the UK. From positions on the Mass Participation World Global Council and the Running Industry Alliance Board, to his current postings as Head of Partnerships at RaceNation and LimeLight Sports group, Tom has his hands in all things running related. He also has completed hundreds of Park Runs and has been voted Mayor of Running!

Training Tuesday: Learn from Successful Athletes May 09, 2023

We look back on the characteristics, patterns, and trends of the athletes we’ve worked with who have experienced the most success. We break down how they think, act, and train, and hopefully give you some ideas for optimizing your own training and lifestyle.

Training Tuesday: For the Athlete Who Over Races or Wants to do it All! May 02, 2023

The title is self explanatory! Do you try racing every weekend? Do you find yourself signing up for competitions that have no fitness relationships to each other? We got you!

Episode 330: David Magida Apr 29, 2023

In the past year, Dave went through a tibial stress fracture that cost him 16 weeks, lower back issues, and an implosion at the Hyrox European Championships before rebounding to win the North American Championships. How did he manage his physical rehab, mental confidence, and training with a new baby in the mix?

Training Tuesday: What We Learned from Boston & Palm Beach Apr 25, 2023

The Boston Marathon and the Palm Beach Spartan 3k. Two race types that couldn’t be more dissimilar, yet two races that showed us the exact same things: you must be ready for the unique demands of any race and you must pace yourself properly.

Let’s break that down in depth!

Episode 328: Cassie Todtenhagen Apr 22, 2023

Cassie picked up running during Covid and immediately tried an ultramarathon. Since then, she’s been hooked and recently trained through her first pregnancy. Now, she prepares to rebuild for another ultra after giving birth a few weeks ago.

Training Tuesday: How to Scale Workouts to Your Ability Apr 19, 2023

We’ve all seen an amazing runner post one of their “key race workouts” online. We invariably want to incorporate that workout into our training in some way. But should we do that exact workout or modify it to fit our fitness? And how would we go about doing so?

Episodes 326: Q&A! Apr 14, 2023

Does Double Threshold Training have any use for an athlete who can’t fit doubles in their week? Should I practice fasted long runs? Am I training correctly for WTM? What would our last meal be? My cadence is super low, how do I fix it? And, of course, much more!

Training Tuesday: Brakken is Back! Apr 11, 2023

Brakken is back in the US and mostly recovered from jet lag! The boys catch up, talk Kirk’s race from this weekend, and sprinkle some training talk around as well.

Episode 324: Glenn Racz - Part 2 Apr 08, 2023

Glenn just ran 15:58 for a 5k at 43 years old. Not bad a guy training for OCR and hybrid racing! We chat about how he is staying fast, healthy, and balanced as a masters athlete.

Training Tuesday: Tyler Jermann Apr 05, 2023

Tyler Jermann joins Kirk for today’s Training Tuesday! They dive into half marathon and marathon training, float style intervals, breaking through plateaus, and some of Tyler's favorite training sessions.

Episode 322: Dr Fred Clary - Part 2 Apr 01, 2023

Dr. Fred Clary drops one hard truth after another in todays episode. We talk raw power for endurance athletes, nervous system training & recovery, systemic inflammation & countless other topics. Hang on for this one as you're going to learn a ton!

Training Tuesday: Veejay Jones’ Training Progression Mar 29, 2023

Kirk is joined by Veejay Jones for todays training Tuesday! Kirk & Veejay get caught up on current life happenings & then dive into Veejay's training progression under different coaches & chat through his favorite workouts since picking up OCR in 2015.

Episode 320: Henry Ward Mar 25, 2023

Henry Ward: recovering alcoholic and addict, ultra runner, and author of Running Without the Devil. Today we chat w/ Henry about his journey from hitting rock bottom to ultimately finding running, finishing a 250 mile ultra & now spreading the sobriety & running message to help others.

Training Tuesday: Our Season Goals Mar 21, 2023

Kirk is back and Brakken is about to head out of country, so today is spent hashing out our goals and vision for racing in 2023.

Episode 318: Double Threshold Training Mar 18, 2023

Rich Ryan joins Bk in order to nerd out on the hot new style of training sweeping the globe right now: Double Lactate Threshold Sessions. Strap in for two hours of science, theory, and plenty of BSing!

Training Tuesday: Two More Banging Workouts Mar 14, 2023

Brakken describes two of his most effective workouts for Speed (30/30 Advanced) and Compromised Running (Katie E). He walks you through why and how to implement these, how to make them flat or hill based, and how to adapt them to your own needs as an athlete.

Episode 316: Shoe-lala! Mar 11, 2023

With Kirk gone, there is nothing to prevent Brakken from spending 70 straight minutes breaking down everythIng no one ever knew they needed to know about super shoes. What makes a super shoe? Are all super shoes truly super? Will any super shoe work for me? Are they legit for the trails? How do I go about finding the best one for me?

Training Tuesday: Two Great Workouts Mar 07, 2023

The Split Tempo & Big Foot: Two workouts with infinite variations and applications, for pure runners and OCR athletes alike! This is a short, sweet episode that breaks down exactly how to execute and implement these two Swiss Army Knife workouts.

Episode 314: Chad Trammell Mar 04, 2023

TransRockies winner. Leadville 100 runner-up. Spartan Race OG. Almost completely unknown. Chad might just be the best trail runner you’ve never heard of!

Training Tuesday: How to Train while Traveling / On Vacation Mar 01, 2023

Both Kirk and Brakken are heading overseas in the next month, so they’ve been working on adjusting their training plans in order to accommodate their travel. Seems like a perfect time to break it down on an episode! Whether you travel for work, with family, or for pleasure, this episode is for you!

Episode 312: Pre Vacation Q&A Feb 25, 2023

Kirk and Jess are headed to Vietnam for two weeks, and there is no way they could relax and enjoy the trip knowing there are unanswered listener questions at home! So, Jess plays moderator while Kirk and Brakken get to work clearing the queue of some great questions which you all sent in over the past month or so.

Training Tuesday: Breaking Down Our Training Program Feb 21, 2023

We recently launched a Running specific training plan to accompany our OCR training plan and our Strength training program, and we spend some time today spelling out exactly what it contains and how to use it. We preface that conversation with some chat about our recent interval sessions.

Episode 310: Lauren Weeks Feb 18, 2023

The crossfitter who just wants to run for hours in the mountains and keeps winning World Championships joins us to discuss her training before, during, and after childbirth, what drives her, and how her mindset affects the way she trains and competes.

Training Tuesday: The Power of Purposeful Rehab and Non Impact Cardio Feb 14, 2023

Brakken raced this past weekend and was pleasantly surprised by his fitness levels. The only possible explanation lies in the type of rehab work he’s done the past few months, so we dive into the nuts and bolts of it!

Episode 308: Mark Batres Part 2 Feb 10, 2023

The last time we chatted with Mark he was building towards his 2021 season. Since then, he’s found his calling in Ultras, won a world championship, and lost a full championship season to illness. Let’s dive in!

Training Tuesday: Our Personal Fitness Levels + A Few Listener Questions Feb 07, 2023

What are some “mandatory” supplements for runners? Should I trust my HR zones when I’m out of shape? How should we gauge improvement? How do I keep my body hair from chafing? Plus, more!

Episode 306: Are You Training Correctly? Feb 03, 2023

What is your current Stage of Training?
Is it time to repeat what you’ve done or is time to change things?
Are you more of a fast twitch or slow twitch athlete? What does it matter?
Should you keep doing what you like doing most?
Why is my training plan working better for others?

All of these are super important questions to be able to answer as a runner, so let’s dig in!

Training Tuesday: What The First Spartan Race of the Year Means for Us All Jan 31, 2023

We break down Kirk’s awesome weekend of racing and talk about his takeaways from the first Spartan event of 2023 (how the course looked, what the obstacles were like, penalty loop setups, rumors for the season, etc).

Episode 305: DJ Fox Jan 28, 2023

DJ joins us today to discuss his wild journey from bowling to power lifting to health nightmare to world champion.

Training Tuesday: Using Prescribed Paces for Rest Intervals Jan 25, 2023

The classic form of interval training uses standing, walking, or slow jogging as the rest period following a hard/fast interval. There is an alternative means of conducting your “rest” during an interval workout and that is what we explore today!

Episode 303: Diane Miller Jan 22, 2023

Our last episode was aimed towards the athlete who realizes they will never be “fast”. One of our listeners who fit that description realized that we totally missed the mark with other direction we took things. Today, she joins us for an unscripted conversation about what it really means to her. This was one of our best chats. Enjoy!

Training Tuesday: So You’ll Never Be “Fast” Jan 17, 2023

As much as we like to talk about optimizing race performances, there is a whole sect of the population who will never be considered fast and who don’t really have any desire to be fast. That’s not why they run. So how do you approach running if your goal doesn’t have anything to do with speed?

Episode 302: Ask Us Anything! Jan 13, 2023

This is NOT an informative Q&A. This will give no amount of running knowledge. It is probably our most ridiculous episode to date, or at least our most random. But, the questions all came from listeners so we can’t be held responsible!

Training Tuesday: How We’ve Changed as Coaches / What We’ve Learned Jan 10, 2023

We both started as track/cross country coaches. Then we found OCR and trail running. How has that impacted and changed our philosophy and understanding of run coaching?

Episode 300: Ryan Kent - The Anatomy of a Comeback Jan 06, 2023

What better way to begin our New Year’s push towards improving ourselves than to listen to a man who quit training, lost his love for the sport, lost his fitness, and then began the long road back to an eventual world championship.

Training Tuesday #149: Monsters Part 2 Jan 03, 2023

Last episode was about theory. Today is about action. We walk through how to put it all into action.

2023 Mindset: Monsters in the Dark Dec 30, 2022

As the new year approaches, people everywhere scramble to refocus their lives. Far too often, they concentrate on flashy goals while failing to acknowledge the root causes of past failings. Let’s all avoid that this year!
We also clean out the few remaining listener questions from 2022!

Training Tuesday #148: How You Really Progress as a Runner Dec 27, 2022

AKA, why running is just like marriage. People expect linear progression, which isn’t possible. Here is how it REALLY works!

Christmas Q&A Dec 24, 2022

As we come to the end of a fantastic 2022, we’re taking the opportunity to answer as many of your questions as possible! You all sent some pretty great ones this time around!

Episode 148: Katie Knight Dec 16, 2022

Possibly the best current example of a hybrid athlete, Katie went from a CrossFitter who didn’t run to world champion in the 24 hour World’s Toughest Mudder in just three years. Today she breaks down exactly how and why she trains the way she does does!

Training Tuesday #147: Why Training Volume Matters Dec 13, 2022

You can be successful runner using a low volume, medium volume, or high volume approach. So, why do so many coaches and athletes believe that higher volume training is superior?

Episode 147: Kris Rugloski Dec 09, 2022

Kris just completed one of the most outrageous years of racing, both in terms of how many races she ran and how many different types of races she excelled in. We gave up trying to guess how she pulls it off and just decided to ask her.

Training Tuesday #146: Strength Training for Runners Dec 06, 2022

The weight room is, historically, the distance runner’s nemesis. You might not feel welcome. You probably don’t know where to begin. You might not know why runners should even lift. This episode is designed to educate you and put you at ease!

Episode 146: Ian Floyd Dec 03, 2022

Ian is an Ultra runner and also the man behind the social media accounts of some of your favorite OCR and running podcasts. Plus, he has a pretty amazing story himself!

Training Tuesday #145: Atypical Training Styles Nov 30, 2022

Recently, Parker Valby took 2nd place at NCAA cross country championships despite only running (allegedly) 3 times per week. That got our little brains thinking about the non traditional approaches to becoming a better runner!

Episode 145: Thankful for the State of Running Nov 26, 2022

The sport of running is in a historically great place, and we’ll take the next 90 minutes to tell you exactly why!

Training Tuesday #144: The Best Gifts for Runners this Holiday Nov 22, 2022

The title says it all! Be the best gift giver this year!

Episode 144: Chad Coleman Nov 18, 2022

Chad has a wild story that takes him from broke and fighting addiction to finding sport and becoming an Age Group champ. Enjoy this one!

Episode 143: Meet Your Hosts Double Feature Nov 15, 2022

It’s been two years since we released our “Get to Know Your Hosts” and we have new listeners who don’t know us as well as the OG listeners do. Since Brakken is out sick, we’re rereleasing those two episodes as one double feature episode today. Brakken is part 1; Kirk is part 2. Enjoy, and we’ll be back to our regular scheduled programming on Friday!

Training Tuesday #143: Treadmill Training During Winter Nov 08, 2022

Is it weak to use the treadmill when the weather is cold? Is it okay to do speed work indoors rather than outdoors? How often should I force myself outside this winter? Do high level runners use treadmills?

Episode 142: Athlinks Reminiscing Nov 04, 2022

Story hour? Race recaps? Training and racing advice? YUP.

Training Tuesday #142: AMA Nov 01, 2022

You had random questions you wanted answered; we answer them! Be warned, these have very little to do with Training!

Training Tuesday #141: How to Crew (and be great at it) Oct 25, 2022

Fall Ultras are here. Spring Ultras are right around the corner. The single most overlooked factor for a successful Ultra race? The people crewing it! This episode breaks down everything you need to know in order to set your runner up for success.

Episode 140: Ryan Atkins Oct 21, 2022

Ryan talking setbacks, training, racing mindset, mental toughness, and finding passion year after year? Sign us up!

Training Tuesday #140: More Bangin Questions Oct 18, 2022

You keep sending great questions so we just have to keep answering them! There are some great ones today, enjoy!

Episode 139: Listener Submitted Q&A Oct 14, 2022

What sets pros apart? How do I train through crazy life stress? Can I train for an Ultra and a hybrid race simultaneously? For a mixed terrain race, how do I choose the right shoe? Why do Ultra runners drink Coke on course? All that plus more!

Training Tuesday #139: Pace Yourself! Oct 11, 2022

This isn’t an episode about workout paces or race paces. This is an episode about pacing your life-training balance and pacing your season’s progression!

Episode 138: Tyler Jermann Oct 08, 2022

Tyler is a 2:12:40 marathoner working full time and training in Kirk’s neck of the woods, up in Minnesota. Hear how a mid-pack college runner transformed himself into a monster marathoner. Plus, he has trail and ultra aspirations!

Training Tuesday #138: Off Season Planning Party! Oct 04, 2022

It’s about that time y’all! Off season is quickly approaching and it doesn’t have to be an intimidating time of year! We break down how to approach preparing for 2023.

Episode 137: Jason Dupree Sep 30, 2022

When ESPN and NBC stopped producing live coverage for OCR they left behind a need for someone to fill that role. Recently, Jason Dupree has been the technician and producer for many of the live race streams. Today he sheds light on what occurs behind the scenes, the challenges independent production companies face on race day, and his vision for the future of live race coverage.

Training Tuesday #137: When in Doubt, Go Longer Sep 27, 2022

Far too often we prepare our bodies for the exact demands of our competition and then race day throws an unexpected wrench in our plans and we’re left in a world of misery on course. Here’s how to avoid that!

Episode 136: Faster at Forty Sep 23, 2022

Ean Caskey is smashing all the Iowa masters running records. Seeing as we just talked about the aging athlete, we had to find out how!

Training Tuesday #136: Be Ready for OCRWC (or any multi race weekend) Sep 20, 2022

Racing more than once in a day or a weekend is a very imposing but very doable task! Here’s how to approach it.

Episode 135: Rich on Hybrid Training Sep 17, 2022

Rich Ryan is the fastest runner to go all in on hybrid races (running + strength stations). Why he chose to, what he does, how he does it, and how the Everyman athlete can do it!

Training Tuesday #135: Fabricate Some Training Excitement Sep 13, 2022

Training motivation ebbs and flows and there is no shame in that! Today we chat through some tried and true strategies for getting out the door, then we spend some time talking about how to keep yourself accountable during a tough workout.

Episode 134: Listener Submitted Q&A Sep 10, 2022

The boys break down Ultras, hydration pack use, downhill training blocks, running where predators lurk, and more!

Training Tuesday #134: Build Your Home Gym Sep 06, 2022

We break down everything a runner or hybrid athlete needs in a home gym setup and give you budget and budget-less options!

Episode 133: Great Running Memories Sep 02, 2022

Last week we told stories of our greatest running regrets. This week we do the opposite! These are some of our best running experiences.

Training Tuesday #133: The Aging Athlete Aug 30, 2022

Father Time is undefeated. What then do we do about it?

Episode 132: No Regerts Aug 26, 2022

Our biggest regrets as runners, all rolled into one chit chat story sesh. Bad gear choices, races we’d love to redo, missed opportunities, and much more!

Training Tuesday #132: Later Means Never Aug 23, 2022

I’ll hit this workout later. I’ll start this training block on Monday. My diet starts after the weekend. I’ll start getting up for morning workouts once I catch up on sleep.

False.

Later = Never.

Episode 131: Miguel Guillermo Medina Aug 19, 2022

The recent winner of the Ouray 100 mile race swings through to discuss his transformation from wheelchair to OCR to Ultra distance monster!

Training Tuesday #131: Big Time Q&A Aug 16, 2022

The boys got rolling today on these listener questions! No surface level answers here, only deep dives!

Ankle stability while descending, treadmills for recovery runs and downhill work, descending for flatlanders, y mucho mas!

Episode 130: Matt Fitzgerald on Pacing Aug 12, 2022

Matt rejoins the show to discuss all thing pacing! His new book, On Pace, is designed to teach every runner how to run every race at their real limit. This is a perfect discussion to pair with last week’s Pacing episode!

Training Tuesday #130: The Gear We’re Currently Using Aug 09, 2022

What shoes, socks, underwear, shorts, shirts, rain jackets, hydration belts & packs, watches, sunglasses, and hats do we currently use? You asked; we answered!

Training Tuesday #129: Pace Yourself! Aug 02, 2022

Over half the year has gone by and do you know what has been jumping out at us? Improper pacing! From the weekend warriors to world champs, we’ve seen people lose races, miss PRs, or simply just stop enjoying their daily runs, all due to improper pacing!

Episode 128: Chris Woolley Jul 30, 2022

Australian endurance athlete, hybrid racer, and all around wild man Chris Woolley swings in to talk training styles, mental health, and crazy vert weeks!

Training Tuesday #128: Threshold Chat & Ultra Training Jul 26, 2022

Justin Hamilton’s most recent episode sparked a lot of questions regarding training for an Ultra, so we’re answering them today! But first, a little soapbox action from Brakken about armchair coaches and threshold definitions ;)

Episode 127: Ultras & Backyard Ultras Jul 22, 2022

Justin Hamilton joins us again to discuss how exactly he goes about preparing for, training for, and executing an Ultra distance race. We discuss how he prepares his legs for descending all day, night, and day again, his checklist for a successful Backyard Ultra (a ‘last man standing’ style of competition) and his advice for all those racing Ode to Laz this weekend!

Training Tuesday #127: Q&A Time! Jul 19, 2022

Our last round of listener questions was on our birthday week in May, so let’s fire this thing up!!

Episode 126: Erin Azar Jul 15, 2022

Mrs Space Cadet is quite possibly the best social media follow for runners who are able to laugh at the absurdity of our daily struggles. Hear how she found running, what motivates her, and why we need to embrace the daily, hilarious struggle of being a non elite athlete!

Training Tuesday #126: The Golden Rules of Training Jul 13, 2022

Our beliefs and best practices of endurance training have changed and evolved over time, and they will continue to do so! But at this moment in time, this is the breakdown of our Six Golden Rules of endurance training.

Episode 125: Mike Stefano Jul 08, 2022

Mike Stefano, co-host of Obstacle Running Adventures, delivers a fantastic conversation on running, mental health, and his experiences building his business around endurance racing.

Training Tuesday #125: It’s Got Us Thinking! Jul 05, 2022

This is a three-part episode. One, we share our initial review of the new Tectonic X “trail super shoes” from Hoka. Two, we discuss “when to race your own race and when to race someone else’s race.” Three, we dive deeper down the rabbit hole that Jon Albon opened last week about the usefulness of training in super shoes.

Episode 124: Jon Albon - Part 2 Jul 02, 2022

When we last talked to Jon, a little more than a year ago, he was coming off foot surgery and barely able to jog. Last weekend he won the prestigious Marathon du Mont Blanc; arguably the best accomplishment of his entire career. How did he get from there to here? Suppose you’ll have to push Play!

Training Tuesday #124: Hunter Hunter Hunter Jun 29, 2022

Mr McIntyre co-hosts a special Training Tuesday all about the training for Hyrox. Well, mostly about training for Hyrox with a small amount of Hunter tangents. Okay, a decent amount of Hyrox with a healthy amount of nonsense. Fine, it’s mostly chit chat, tangents, and nonsense, but there still is some Hyrox training GOLD in there along with a breakdown of his new Hyrox Masterclass training program.

Episode 123: Tim Lambiris Jun 24, 2022

After his basketball career ended, Tim took up running in order to lose weight. 1,636 days later and he still hasn’t missed a run!

Training Tuesday #123: Listener Deep Dive Questions Jun 21, 2022

Today we picked a few of your really good questions and took our time exploring them completely! Some highlights: Practicing ugly running, smart watch metrics worth paying attention to and distance vs time for Time Trials.

Episode 122: Dani Moreno Jun 17, 2022

American distance running extraordinaire Dani Moreno joins us from Chamonix, France as she prepares for the Marathon du Mont Blanc. Hear her journey from collegiate runner to outdoor guide to US Champion, with plenty of European racing along the way!

Training Tuesday #122: Shoes 101 Jun 14, 2022

How do I know what shoe is best for me? Are all super shoes going to make me faster? Should I even be wearing super shoes? What drop and stack height works best for my stride?

We got you!

Episode 121: Darla O’Connor Jun 11, 2022

As Brakken recovers from surgery, Masters stud Darla joins Kirk for a one-on-one dive into what makes her so dominant at 54 years young!

Training Tuesday #121: BK Post-Op Jun 09, 2022

Brakken had surgery and Kirk took full advantage of the opportunity to ask a loopy Brakken all the tough questions about his mindset and future in running!

Episode 120: Meet Sayard Tanis Jun 04, 2022

Today we get the opportunity to chat with the Beast of the Northeast, Sayard Tanis. This woman can flat out run, and her backstory is just as amazing. Enjoy!

Training Tuesday #120: Home Runs & DNFs May 31, 2022

To close out the “how to react to race performances” mini series, we chat through appropriate reactions for the races you crush and the races you don’t finish at all.

Episode 119: Slow, but Fast May 28, 2022

Veejay Jones joins the boys to discuss SPEED. What it looks like, how to train it, mistakes to avoid, and all things MAUD!

Training Tuesday #119: You Had a Bad Race May 25, 2022

Some times you just don’t race well. What then? Funny you should ask!

Episode 118: Revival PT May 21, 2022

Drs Benjamin Britton and Peter Stanley join us to talk all things Physical Therapy!

Training Tuesday #118: Trending Training Mistakes May 17, 2022

After getting the opportunity to talk with dozens of athletes in Vegas this past weekend, we noticed some common mistakes being made in the training of many athletes. Let’s do our best to learn from them!

Episode 117: Listener Submitted Q&A May 14, 2022

We have much to discuss today, from Brakken’s new injury to a bunch of fantastic listener questions. Enjoy!

Training Tuesday #117: Let’s Reassess Our Excuses May 10, 2022

“The tree of training must be refreshed from time to time with the blood of excuses and yeah-buts.”

- Thomas Jefferson

Episode 116: Derek Rubis May 06, 2022

Derek Rubis is the single biggest fan of running the sport has ever seen. He has been the entire running community’s most faithful supporter for the past 20+ years and it is time to return the favor. Please listen to this episode. Please share it with your running friends. And please consider becoming part of Derek’s journey in your own way!

Training Tuesday #116: Train Happy, Race Everything May 03, 2022

I don’t want to overthink my training. I don’t want to mess with the hassle of periodizing my workouts. I don’t want to go all in with major training blocks that focus on one specific race. I just want to feel good, look good, improve as a runner, and be ready to jump into just about any competition that interests me.

How should I set up my training??

We’re glad you asked!

Episode 115: James Nair Apr 29, 2022

Two episodes ago we told an athlete not to give up on the sport too soon. That athlete reached out to us and we interviewed him today!

Training Tuesday #115: Indecision Apr 26, 2022

What race to choose. When to pull the plug on a race. What race series fits my skillset? How long do I have before I start to succumb to father time? The decisions never stop, so how do you work your way through them?

Episode 114: Emergency Q&A Apr 23, 2022

We have an open mic and a backlog of listener questions, so let’s do this thing! Brakken tries to fight through training induced brain fog while also showing off his impressively bad math skills.

Training Tuesday #114: One Month Out From a Race Apr 19, 2022

You’re one month out from race day and you’re not quite where you want to be, fitness-wise. What to do? We got you!

Episode 113: Nick Ryker Part 2 Apr 16, 2022

In his first episode, Nick was in the middle of the lowest point of his life due to medical issues. In Part 2, he discusses his re-emergence in the competitive race field and his improved mental game!

Training Tuesday #113: A Little Q&A Action Apr 12, 2022

Kirk took down a course record this weekend while Brakken chased some nostalgia. They also answer some of your top recent, and not so recent, questions.

Episode 112: Justin Hamilton Apr 09, 2022

Get ready to laugh, cry, cringe, and learn! This is an all time episode with ultra endurance athlete Justin Hamilton, and we’re not going to spoil the story by giving a preview. Enjoy!

Training Tuesday #112: Obstacle Breakdown Apr 05, 2022

We’ve been receiving lots of requests for an episode describing how to approach each obstacle at a Spartan Race, so here it is! Come for the nerdy OCR talk, stay for the Bachelor in Paradise talk!

Episode 111: Ida Mathilde Apr 03, 2022

Danish National Champion. European Champion. Runner-up at World Champs. Ida is a force in any endurance sport she enters, despite not finding running until her early twenties!

Training Tuesday #111: The Great Shoe Show Mar 30, 2022

We list the shoes we use/would use/recommend for every type of race: 5k and under, 10k to Half Marathon, and Marathon to Ultra. PLUS we break it down by terrain type: road, smooth trail, technical trail, and sloppy trail. Boom.

Episode 110: Honor Thy Trails! Mar 27, 2022

Spring time = trails are opening. It also means the trails are at their most vulnerable. Master trail builder Adam Buck drops by to walk us through proper trail etiquette!

Training Tuesday #110: The Simplest Running Plan! Mar 23, 2022

The good folks on the message boards over at Letsrun had an interesting question: What is the simplest plan for getting faster?

We decided to answer it!

Episode 109: Race Lessons Mar 18, 2022

We had a bunch of our Running Public athletes racing over the past two weeks, with many of them seeking meaning after a tough race. It can be tough to analyze your races without help at times, so today we break down our own personal race lessons that we’ve learned over the past two decades!

Training Tuesday #109: SLO Recap + Things We Learned Mar 15, 2022

Kirk raced again and, surprise, he’s still super fit! Today we go in depth on the things this race taught us and how you can be better for it.

Episode 108: Leon Kofoed Mar 12, 2022

The multiple time European OCR champ is in the midst of a comeback from a devastating leg injury. Hear him talk his progression as a runner, his love of training, and his painful journey back to the top!

Training Tuesday #108: Live Your Best Stride Mar 08, 2022

We’ve noticed a trend of athletes practicing one stride and racing with a different stride once fatigue sets in. Let’s combat that together!

Episode 107: Q&A + Bachelor Gossip Mar 05, 2022

Random episode content? Yup. Great info about training and Kirk’s Bachelor days? Double yup.

Training Tuesday #107: Kirk Raced! Mar 01, 2022

Kirk raced. He learned some stuff. We tell you all about the stuff. Also, a discussion on incline intervals during race week!

Episode 106: Couples Therapy with Dr Kraker Feb 25, 2022

Roles reverse as Kirk drops in for a running therapy sesh with the esteemed Dr Brakken Kraker!

Training Tuesday #106: How to Approach Race Week Feb 22, 2022

It has been a while since some of you raced. Here’s our refresher on what to do and what not to do on race week!

Episode 105: Couples Therapy with Dr. Kirk Feb 19, 2022

Doc DeWindt welcomes Brakken and Running to his therapy couch in order to help them work on their relationship. They make some great progress in today’s session!

Training Tuesday #105: How Effective is Cross Training? Feb 15, 2022

Cross training is the subject of so many of the messages we receive each month, and for good reason! Today we talk about the different types of cross training and how to use it for building fitness vs recovery.

Episode 104: Eric Byrnes Feb 11, 2022

From playing 11 years in Major League Baseball to going sub 23 hours at the Western States 100, Eric has lived a sporting life that few athletes can equal!

Training Tuesday #104: Training Through Sickness Feb 08, 2022

Kirk is sick. Brakken just had COVID. It feels like the entire world is either coming down with or just getting over something. How should we approach training while sick??

Episode 103: Shawn Roberts Feb 04, 2022

Shawn Roberts is a competitor through and through. From running the 800m and 1500m at Georgia Tech and then with the NJNY track team to the trails and mud of OCR, Shawn has been laser focused on winning every step of the way. His mindset and approach to life and training is on full display in this episode!

Training Tuesday #103: Too Much Base Building? Feb 01, 2022

Is there such thing as spending too much time in Base Building phase? Let’s dive in!

Episode 102: Kris Rugloski Jan 29, 2022

Kris has an unbelievable combination of maybe the best athletic range and the most unique life story of anyone we have ever had on this show (all apologies to Ryan Atkins and Stephen Menya). Good luck not becoming a Kris fan after this one!

Training Tuesday #102: If You Don’t Use It You Lose It! Jan 25, 2022

Episode 101: 2021 Q&A Dump Jan 21, 2022

We’re cleaning out our closet! All your remaining questions from 2021 will be answered today! There are some good ones, some tough ones, and a zombie apocalypse question. We’ve got it all!

Training Tuesday #101: Let’s Plan a Year of Racing and Training Jan 18, 2022

January is upon us and race schedules are being released. It is the time of year when many runners are faced with the dilemma of what races to sign up for and how to go about being fit for those races. Today we walk you through how we attack this process!

Episode 100: Cali Schweikhart Jan 14, 2022

Cali Schweikhart joins us for our 200th episode, and we couldn’t ask for a better guest to represent everything the Running Public stands for! Her story is one of athletic pursuits, personal demons, health challenges, and continuing redemption. Oh, and she’s teaming up with Brakken to attempt a world record a week from now!

Enjoy the episode and thank you all so much for the support over these past two years!

Training Tuesday #100: Spartan Series Chaos Jan 11, 2022

Brakken and Kirk break down and react to Spartan’s big Age Group and Elite Series announcement. This is about as close to a hot take episode as you’re going to get!

Episode 99: Chris Shipley Jan 07, 2022

From juvenile delinquent to the fastest person to run self supported around the United Kingdom, Chris is not your typical distance runner. Come for his wild story, stay for his killer accent.

http://chriscoastrun.co.uk/

Training Tuesday #99: 2021 Year In Review Jan 04, 2022

Kirk and Brakken recap their highs and lows from 2021 and then preview what is in store for 2022. Thanks for being here with us the entire time!

Episode 98: Becca Jones on Ultra Training Dec 31, 2021

We’re back from our holiday break with a phenomenal entry in our Philosophy of Training series. Becca Jones is an Ultra runner, Ultra Coach, and co-race director of the Tennessee Mile and the Mid State Mile Last man standing race. Get your notebooks ready!

Training Tuesday #98: The Fundamentals - Thresholds Dec 21, 2021

Aerobic Threshold. Anaerobic Threshold. Lactate Threshold. Ventilatory Threshold 1. Ventilatory Threshold 2.
So many threshold terms. So much confusion!

Let’s break it all down!

Training Tuesday #97: The Fundamentals - Quality Workouts Dec 14, 2021

Kirk raced this weekend, so we begin with the recap before moving into what we all love about training: The Quality Workouts!

Episode 96: Philosophy of Training - Rich Ryan Dec 11, 2021

Rich Ryan makes Running Public history with his 4th appearance on the show! As always, he brings a wealth of information for runners and strength athletes alike. Have the notebook ready!

Training Tuesday #96: Brakken’s Ultra + WC Recap Dec 07, 2021

Brakken hobbles to the mic to recap the Tennessee Mile, then the boys break down the Spartan World Championship.

Episode 95: Alec Blenis Dec 04, 2021

When it comes to knowing the ins and outs of how the human body responds to both endurance and strength training, Alec Blenis is as good as anyone. Grab a pen and pad, and get ready for a few hours of knowledge bombs.

Training Tuesday #95:The Fundamentals - MWLR Nov 30, 2021

The Mid Week Long Run, or Medium Long Run, is one of our favorite types of runs. Get pumped to dive into this little rascal!

FYI, we start with a chat about Brakken’s upcoming Ultra before breaking down the Spartan World Championship race, also this coming weekend. Skip to 42:10 to get right to the MWLR talk.

Episode 94: Joey Keillor - Run Great When it Counts Nov 26, 2021

Steeplechase national champ, 2:21 marathoner, high school coach, and author Joey Keillor joins the Philosophy of Training series this week. If you’ve ever struggled with underperforming or overtraining, this one is for you!

Training Tuesday #94: The Fundamentals - Long Runs Nov 23, 2021

Long Runs should be a staple of most runners’ programming, but we often let these slide out of use. Let’s refresh to ourselves why they are so important!

We talk a good bit about Brakken’s race, so skip to 30:00 if you want just the Long Run info!

Episode 93: Our Philosophy of Training Nov 19, 2021

Kirk and Brakken each take on the same questions they’ve been asking other coaches during the past few Philosophy of Training episodes. Let’s see how they hold up under the pressure!

Training Tuesday #93: The Fundamentals - Easy & Recovery Runs Nov 16, 2021

New series alert! We’re getting back to the basics on Tuesdays, focusing on the Fundamental pieces of running. Today we break down the principles of Easy and Recovery runs. They are very simple and very similar, but they are also the run types most often completed incorrectly!

Episode 92: Matt Fitzgerald Nov 12, 2021

Acclaimed author and coach Matt Fitzgerald joins us to chat through his philosophy of training. Along the way we delve into his evolution as a writer, his experiences living and training with a pro running group, and his current health battle.

Training Tuesday #92: The Running Public Training Plan Nov 09, 2021

We’ve received a lot of questions regarding the TRP Plan on Training Peaks recently, and with our off season build beginning this week it is a good time to give a complete breakdown of what’s in store for our athletes this year! We cover the weekly format, style of training, and yearly flow.

Episode 91: House Keeping Nov 05, 2021

We take a break from our Coaches Series to clean house. We have so many listener questions unanswered that we just need to get through them. We start with Black Friday gift guides for runners, then get into the nitty gritty training questions!

Training Tuesday #91: Chit Chat + Mini Q&A Nov 02, 2021

The boys get chatty about life and running, but they manage to answer a few listener questions along the way!

Episode 90: Philosophy of Training with Ian Hosek Oct 29, 2021

Week Two of our series brings us Ian Hosek. Ian learned his craft while working at Nike and continues to apply his training principles today, with an emphasis on racing the trails and in the mountains.

Training Tuesday #90: Mash Up Episode Oct 26, 2021

We begin with chit chat, move to a breakdown of the Richard Diaz Flow Training episode, then finish up with some tough love and motivation!

Episode 89: Training Philosophy with Rich Diaz Oct 22, 2021

Today begins a mini-series focusing on the different philosophies of endurance training. As people approach their “off season”, it is the perfect time to learn and evolve! We will have a different endurance expert on each week who will explain their theory of training. We start with Richard Diaz, endurance coach and author. Rich spent decades working with athletes before developing his own system known as Flow Training. Enjoy and take notes!

Training Tuesday #89: How to Approach Your Off-Season Oct 19, 2021

We all take at least one “off season” per year, and now is the time many people are looking to start theirs. Today we walk you through how to build and prioritize what should occur for you!

Episode 88: Let’s Talk About Weight Loss Oct 15, 2021

This is one of the most difficult topics to address with people, and runners are no exception. We’ve put off this episode for long enough; it is time to dive into how and why an athlete should approach the idea of lowering their weight. Please go into this with an open mind, and please listen to the entire episode! This isn’t one to press play on if you don’t have your full attention available, as every little sentence matters!

Training Tuesday #88: Pacing and Strategy Oct 12, 2021

Warning: Spoiler alert for Boston, Chicago, and the Spartan 24 Hour Championship!

The racing tactics of the pros this past weekend illuminated a flaw in how us mere mortals approach the majority of our workouts and races. This might be your most important episode for future races!

Episode 87: Listener Submitted Q&A Oct 08, 2021

We received some truly great questions for this episode! Highlights include: running orthotics, preparing for hot races, burnout, how to train when you can’t get enough sleep, power hiking in races and training, and “should I race AG or Elite?”

Training Tuesday #87: Stagnation Part Deux Oct 05, 2021

Last week we talked about why you should rebuild your base if you’ve stagnated. Today we address the other people in the room: Those who are stagnating but still have a race remaining on their calendar. If you can’t start your off season quite yet, how do you approach your final race? Today we tell you!

Training Tuesday #86: Stagnation Oct 01, 2021

At this point in the year (October), there are two types of runners: those who are still improving and those who are not. If you are struggling with stagnation, this episode is for you! If you’re not, count your blessings and take notes today in order to prevent it from affecting you in the future!

Episode 86: Kirk’s Road to Recovery Sep 28, 2021

As our listeners well know, Kirk has been away for two weeks. Today, he opens up about everything he’s been dealing with. This is a heavy, personal episode. Our Training Tuesday will be released Friday.

Episode 85: Hunter on Defeat and OCR Stars Sep 24, 2021

In one of the most shocking upsets in OCR history, Hunter McIntyre was soundly beaten at the Hyrox World Championships in Berlin two weeks ago. A refocused Hunter joins us today to talk through how a champion responds to defeat. We also discuss season two of OCR Stars!

Training Tuesday #85: McCauley’s Favorite Workouts Sep 22, 2021

We get a surprise guest host today who walks us through his all time favorite running sessions from high school, college, and post-collegiate. Get ready to run fast!

Training Tuesday #84: The Runner’s Checklist Part 2! Sep 14, 2021

Last Tuesday we gave you all the major pieces to include in your training. This week we give you our list of things many runners are doing but shouldn’t be!

Episode 84: Stephanie Garcia Sep 10, 2021

From college walk-on to professional runner, Steph’s passion for running and competing launched a career that has taken her around the world. So what prompted her transition from the track to OCR? Listen to her story today!

Training Tuesday #83: The Runner’s Cheat Sheet Sep 07, 2021

What should I be doing in training? What strength work is beneficial to me as a runner? What mobility work is needed? What about core work? This episode is your complete guide to what EVERY runner should be doing in training!

Episode 83: John Clark - 48 Marathons in 48 Days Sep 03, 2021

From 400lb Strongman to record setting Ultra Endurance athlete, John Clark has never been content to live an ordinary life! He broke the 24 hour Ski Erg record and then recently became the first to run a marathon in all 48 counties in England in 48 consecutive days.

Training Tuesday #82: Cramp Prevention Aug 31, 2021

We’ve all been there and we never want to be there again! Today is nothing but how to prevent muscle cramping!

Episode 82: McCauley Kraker Aug 27, 2021

The faster Kraker joins us for a story of running, injury, potential, setbacks, rock bottom, and rebirth. This is one you won’t want to miss!

Training Tuesday #81: How to Train While Racing Frequently Aug 24, 2021

Some people just love racing. They would rather race than train, and they try to fill their schedules with as many races as possible. The question becomes, “How do I structure my training in between back to back race weekends (or back to back to back)?”

Episode 81: Kevin Donoghue Aug 20, 2021

Kevin Donoghue has never chosen the typical path through life, so it is only fitting to have followed the same outside-the-box approach as an athlete. What started as a career as a defensive lineman and kick returner turned into a passion for endurance racing, ultimately leading him to becoming one of Obstacle Racing’s most decorated athletes.

Training Tuesday #80: Q&A Continued Aug 17, 2021

We ran out of time last week, so we’re finishing up the Q&A today! We have some great topics, ranging from race cramping to blood flow restriction training, plus Kirk tries to navigate the choppy waters of purchasing a camper while recording a podcast.

Episode 80: Annie Dube Aug 13, 2021

Annie is a relative newcomer to the world of endurance racing, but has had immediate success. Not an outstanding runner as a youth, she ground her way to the top of her sport through years of consistent work and an abundance of grit. Equal parts distance runner and mountain goat, Annie’s story is a great one. Enjoy!

Training Tuesday #79: Listener Submitted Q&A Aug 10, 2021

Veejay Jones breaks down his latest After Action Race Report, then we discuss the heart rate training zones we personally use, our thoughts on the CBD craze, the importance of pace and terrain in training, and much much more!

Episode 79: Kris Brown Aug 07, 2021

Kris is one of the most widely successful endurance athletes in North America. A self described “hybrid athlete”, he has seen success in everything from ultra running to obstacle racing. Kris boasts a resume that includes a top 10 finish at the Western States 100, a top 3 at a Spartan Race US National series event, and a 3:51 downhill road mile. On top of that, Kris is a chef, restaurant owner, coach, and course designer.

Training Tuesday #78: How to Assess Your Race Performance Aug 03, 2021

Training built to race day, but now the race is over. What do you do now? The first thing every runner needs to do is assess their performance in a non biased manner. Easier said than done!

Excuses vs factors. Positives and negatives. Luck vs execution. Lack of toughness vs lack of fitness.

We use Kirk’s race this past weeks to walk you through how to approach your after action report and what to do with the information!

Episode 78: TJ goes Couch-to-Ultra Jul 30, 2021

After listening to the Ross Wiemer interview (Episode 46), TJ Schraufnagel decided to begin running with the intent of completing a mountain ultra. This is the story of his journey from running 7 times in January to completing a 31 mile race in July, at altitude and with 10,000’ of elevation gain!

Training Tuesday #77: Consistency is King Jul 27, 2021

We’ve all been there, searching online for the magic workout or training plan to get us through our next big race. Searching for the secret sauce that sets the great ones apart from the mortals. But what the great ones understand, either intuitively or through trial and error, is that success is the result of days, weeks, months, and years of consistent work. There is no magic workout that will launch you forward. Today we break that concept down and explore it fully!

Episode #77: Hawk Call Jul 23, 2021

Hawk Call took a break from his summer build towards his senior cross country season at Utah Valley University and jumped into the US National Series race in Utah. In his first race in the elite field, he led for 90 minutes before finishing 3rd, putting the sport on notice. Today he walks us through his journey from “Hobie Call’s son” to D1 runner and future OCR star.

Training Tuesday #76: Perishable Skills Jul 20, 2021

As runners, we work really hard in order to be ready for our next race course. Often times, this means targeting a specific skill (technical terrain, descending, etc) throughout our buildup to race day. However, we often leave those skills behind during our subsequent training blocks, leaving us scrambling to regain them when another situation calls for their use!

Today we discuss the top perishable skills and how to keep them well-oiled year round.

Episode 76: Anthony Kunkel Jul 16, 2021

100k US Champ. Team USA Ultra Runner. Coach. Freethinker. Psychedelics advocate. Anthony is unique in a sport full of uniqueness. Kick back and enjoy a running interview that will go places we’ve not gone before, while challenging you to rethink the way you approach caring for your running body.

Training Tuesday #75: Big Mountain Races Jul 13, 2021

We received an interesting question this week:

”How do you two approach a big mountain race, from the moment you wake up until the moment you cross the finish line?”

We liked it so much we talked about it for 55 minutes! From wake up time, breakfast, and warm up to mindset, strategy, and fueling, this is everything we think and do on mountain race day!

Training Tuesday #74: A Good Night’s Sleep and When to Reset Jul 06, 2021

Today starts with a few personal stories that highlight the importance of flexibility on race week. You don’t always need a perfect lead-up to race day. Bad nights of sleep do not always equal a bad race! We then move into analyzing whether or not you are due for a “mini reset” in your training, along with strategies for resetting properly.

Episode 75: Impromptu Q&A Jul 02, 2021

When life hands you lemons, make a Q&A Episode! Today we touch upon training with limited time available, training with new babies, how to handle physically aggressive racers on course, dealing with chronic pain, cramping on course, and racing shoes that drain well.

Training Tuesday #73: Racing Tactics Jun 29, 2021

On race day, having the best fitness isn’t always enough to guarantee success. Often times the style of race eliminates people from contention long before their engine does. Practicing specific race day tactics in training is the only way to make sure you are ready for any style of race that presents itself! Today’s episode breaks down the main styles of endurance racing and gives you specific workouts to implement for each.

Episode 74: Arielle Fitzgerald Jun 25, 2021

Arielle is currently one of North America’s best endurance runners but her path to stardom is certainly not the typical one. From high school long and triple jump sensation to six months spent medically bedridden, Arielle somehow transitioned into the world of ultra running. This young woman has a story and message that we all can learn from!

Training Tuesday #72: Rants and Olympic Trials Jun 22, 2021

We showed up with a topic to discuss, but 70 minutes later we still hadn't moved past a long rant and some good ole fashioned Olympic trials chatting!

Episode 73: Veejay Jones Jun 18, 2021

Veejay rejoins the podcast for an episode about mindset and the importance of technique work and mechanical efficiency as runner. This an episode that will make you rethink the way you train and approach running.

Training Tuesday #71: How to Run Uphill, Downhill, and Flat Jun 15, 2021

Having a huge engine is great, but if you don't use it wisely you'll still leave time out there on the course! Today's episode is all about HOW to use your engine. Uphill, Downhill, and Flat Running all require the correct technique, mindset, skills, and strategy in order to maximize the hard work you put in building your fitness. Tune in and then throw down on race day!

Episode 72: Rich Ryan Jun 11, 2021

We get a little bit of everything today with Rich! Coming off his recent win and World Best time at Dekafit and his second place debut at Hyrox, Rich talks training for hybrid races and maintaining high volume with minimal running while dealing with injuries. We also touch upon how to approach nutrition while injured, as well as a very in depth discussion on hotdogs and supershoes.

Training Tuesday #70: Slumps and Heat Training Jun 08, 2021

Today is a two-part episode. In part one we follow up on the idea of being in a "running slump". We had so much feedback after Brakken talked about his personal slump that we felt it was necessary to continue the conversation! In part two we discuss training in the heat and humidity. Tis the season for miserable running weather, so let's attack it together! Part two starts at 31:20.

Episode 71: Listener Submitted Q&A Jun 04, 2021

Not our typical Q&A session! We only hit a few questions today because they were so good that we needed to spend a lot of time on each of them. It's like 10 mini Training Tuesdays!

Race anxiety
Pace vs effort in races
What to do when you're totally unmotivated
Setting appropriate goals
and few more beauties!

Episode 70: Emma Cook-Clarke May 27, 2021

2nd Place at the Canadian University Championships for Cross Country
2nd Place at the Canadian National Mountain Running Championship
36th Place at the World Mountain Running Championship

Those are the accolades of a world class mountain runner. At 28 year old she's still just entering her prime, so why is this woman making the switch to Obstacle Course Racing? By the time she finishes telling you her story, it will all make sense!

Training Tuesday #69: Managing Race Efforts May 25, 2021

One of the hardest parts of endurance racing is choosing the correct effort and pace for any given race distance. Some people seem to intrinsically understand how to manage their race efforts, but the vast majority of us crash and burn time and time again. Today we give you all our tips, tricks, and strategies for nailing your next race!

Episode 69: Rylan Schadegg May 21, 2021

Rylan is the newest "name to watch" in the OCR scene. At only 23 years of age, he has already retired from professional mountain bike racing and switched gears in order to attack obstacle course racing. Sit back, relax, and get to know the next big thing in this sport!

Training Tuesday #68: Do Big Things! May 18, 2021

Every once in a while, we need to step way outside of our comfort zone and do something that scares us. Something we may not be prepared for. Something that changes us. Have you offered yourself that opportunity lately?

Episode 68: Natasha Mansell May 14, 2021

One of the UK's top OCR racers, Natasha had an extremely unique journey to becoming an endurance athlete. She didn't find running until she was 29, but quickly made up for lost time. From medical hardships and developmental anomalies to sub-3:00 marathons, Natasha is an inspiration to the "everyman and everywoman" looking to improve their running and mindset towards training.

Training Tuesday #67: Goal Paced Workouts May 11, 2021

We preach sustainability and caution on this podcast. We drive home the point that we need to hit certain paces and metrics in training. Well, today we throw all that out the window and discuss hitting workouts based on your future goals rather than your current fitness!

Episode 67: Hunter McIntyre - The Clydesdale Project May 07, 2021

Hunter is teaming up with American Record Holder Ryan Hall to set the Clydesdale Marathon World Record (fastest marathon by a male over 200 lbs). He ran 2:55 at 214# with no marathon training. Hear how they plan to run under 2:37 this fall.

Come for The Sheriff, stay for the training talk and his priceless nuggets on mental approach to training, competition, and life!

Training Tuesday #66: Chit Chat with Kirk and Brak May 04, 2021

Today is a look behind the scenes to what a typical conversation between Kirk and Brakken looks like. No agenda, no specific topics, just talking about races and training. However, the second half features Brakken making a bold statement about doing nothing but Compromised Running for the rest of the year and detailing why and how he plans to do so!

Episode 66: Listener Submitted Q&A Apr 30, 2021

We hit a little bit of everything today ladies and gents! We have to say, the level of thinking behind these questions is really impressive. We love seeing people take their training seriously, and your dedication shows in your questions. Some highlights include:

Carbon trail shoe discussion
What certifications should a running coach have?
How to manage racing twice in one day
How to calculate fueling needs for a race
What OG OCR athlete would we bring back?
HR Zones vs FTP Zones

Training Tuesday #65: All About Threshold Apr 28, 2021

Lactate Threshold might just be the single most misunderstood concept in all of endurance training. So, we dedicate an entire episode to explaining and simplifying this awesome piece of training jargon. Get ready to take some notes! And pay attention for the longest analogy (7+ minutes) we've ever used!

Episode 65: Nicholas Ryker Apr 23, 2021

Three months ago, Nick was preparing to prove his ranking as one of the most promising young racers in North America. Then, he was diagnosed with ulcerative colitis. The toll it immediately took on his body has been severe, and he is actively fighting to regain control of his dreams of being a professional athlete. This interview will leave you rooting for Nick while realizing how lucky we are to be able to run in the first place.

Training Tuesday #64: All About Ultras Apr 20, 2021

The people have spoken: It is time to dive into training and racing distances over 30 miles!

How much volume do you need?
Back to back long runs?
How long is long enough in training?
Do I need speed work?
Gear, fueling, shoes, etc

Episode 64: Rea Kolbl Apr 17, 2021

Slovenian National Gymnastics Team Member for 10 years
Spartan Ultra World Champion
2x World's Toughest Mudder Champion
2nd Place at ECO Challenge: Fiji
Undefeated at OCR Races 8 Hours or longer
Bachelor’s Degrees in Physics and Astrophysics from Cal-Berkeley
Master’s Degree in Science and Engineering from Stanford.

This woman is one of the top endurance athletes on the planet but has taken the long, broken road to get here. Her story is incredible, as are the life obstacles she has overcome.

Training Tuesday #63: Swing the Hammer Hard! Apr 13, 2021

If you're going to swing the hammer, swing that thing hard! That was a big take away from the Dr Fred Clary interview, as he talked at length about preparing for 110% or even 120% of the demands of your next competition. Today we explain what that means, why it matters, and how it works / what it looks like in training.

Episode 63: Dr Fred Clary Apr 09, 2021

Fred Clary is a Chiropractic Neurologist, World Record holding Power Lifter, and a goldmine of knowledge about maximizing the potential of the human body. Today we look into the role strength training plays in unlocking your endurance potential. Be warned: Brakken filled an entire page with notes while recording this episode. This is one you will want to listen to with a pen and pad in hand!

Training Tuesday #62: All About Super Shoes! Apr 06, 2021

The super-shoe era is officially here, so Doctor Kraker went into the lab to test out the Nike Alphafly against two "typical" racing shoes in order to get clear data that shows exactly how much these new shoes affect your running. Along the way we hit the following:

What is a super shoe?
How does the carbon plate work?
How do they affect pace at Mile, 5k, 10k, Half Marathon, and Marathon distances?
Should they be legal?

Episode 62: Lisa Kraker - Running for Happiness Apr 02, 2021

Brakken's wife, Lisa, finally joins us today! Lisa hates racing. Hates it. She also can't stand easy runs, training schedules, and scripted quality workouts. We discuss how she structures her training and life in order to keep running a purely enjoyable and therapeutic exercise.

Training Tuesday #61: Kirk's Vegas Recap Mar 30, 2021

Kirk raced in Las Vegas this past weekend while Brakken commentated the Savage Race in Georgia. They have several takeaways from the two races that could be difference makers for athletes moving forward!

The power of purposeful cross training
How truly awful it is to race in sand
The importance of a plan for attacking rigs
Having the correct mentality for racing under the new pandemic style of races

Episode 61: Glenn Racz Mar 26, 2021

Glenn is a self taught runner who didn't even begin training until after college. Learning on the fly, he progressed to a low 15 minute 5k and 4:12 mile over the course just a few years. From there, he was signed by the Spartan Pro Team in 2014 and has been an OCR racer ever since.

Our longest episode yet, and you will not regret staying until the end! Glenn is one of the best people we have ever met in this sport, but he has also overcome some pretty incredible life obstacles along the way. If you don't know Glenn's story, buckle up!

Training Tuesday #60: Potentially Harmful Training Trends Mar 23, 2021

We've noticed a few trends with the athletes we work with over the past few months. We want to go over them right now and hopefully help out anyone who is starting to exhibit similar behaviors in training! A few highlights:

Rushing injury rehab in order to be ready for a "B" Race
Forcing a specific pace on Easy / Recovery Runs
Cutting weight too aggressively / restricting too many calories
Trying to hit a monster workout too close to a race in order to feel mentally prepared

Episode 60: Listener Submitted Q&A Mar 19, 2021

This month's Q&A covers a little bit of everything!

How much is too much cross training?
Nasal breathing as a tool vs a training style
Should you treat Grip training like Endurance training?
When to get new shoes for treadmill training
Can you improve your ability to use fast-twitch muscles?
Should supercompensation be used more heavily for designing training plans?
And people apparently still really want to know who would win in a fight between the two of us...

Heads up, we get lost down a few rabbit holes regarding OCR schedules and the recent NCAA National Championship meet, so skip to 21:00 if you are just looking for the Q&A portion!

Training Tuesday #59: Racing Back to Back Days Mar 16, 2021

Waking up for the second day of racing can be a brutal experience. Today's episode is designed to make that process as smooth as possible for you!

How to train for multiple days of racing
How to approach race week
What to do immediately after Race #1
How to warm up Day #2

Episode 59: Yancy Culp Mar 13, 2021

Yancy might be the most influential person in the sport of OCR not named Joe De Sena. His coaching, passion, and service to our sport has personally impacted thousands and thousands of individuals. From a childhood in rural Texas to the military to cancer, learn about the journey that made the man we all know and love.

Training Tuesday #58: The Importance of Broken Running Mar 09, 2021

When we find ourselves do too much of our running on surfaces that don't mimic race terrain it ALWAYS comes back to haunt us. A week ago in Jacksonville, many people realized they weren't ready for the sloppy conditions. The water and mud broke their cadence and rhythm, preventing them from ever getting going. Broken running is such a powerful skill to master, so we dive deep into it today!

Episode 58: Dr. A'nna Roby PhD, RDN, LD, CPT Mar 05, 2021

An endurance athlete, Doctor and Registered Dietitian Nutritionist, Dr. A'nna joins us for a look into the way nutrition and blood testing affects our performance. We begin with general principles then progress to A'nna's specialty: female specific nutrition and blood testing. If you are a female athlete, coach female athletes, or even just know a female athlete, the second half of this interview is now on your "must-listen" list!

Training Tuesday #57: 2021 Jacksonville Recap Mar 02, 2021

Racing has returned to the OCR world! This weekend was full of familiar faces and surprise performers. Today we breakdown the course, the performances, what we learned, and much more!

Episode 57: Kevin Gillotti Feb 26, 2021

Kevin is the biggest enigma in the sport OCR. Despite having an endurance career that stretches over 30 years, he is still a bit of an unknown commodity. Understood by few, his story deserves a listen. So kick back as he takes you through the process of becoming the KG we see today!

Training Tuesday #56: Jacksonville Race Week! Feb 23, 2021

It is time to kick off our 2021 Race Season! Today we discuss our race week mindset, the final workouts we hit, we preview the course and the competition and talk a bit of strategy!

Episode 56: Stephen Menya Feb 19, 2021

Born into extreme poverty in a small Kenyan village, Stephen survived and made his way to the US through running. One of the wildest stories of defying the odds you'll hear, Stephen is a shining example of what vision, hard work, and pure self belief can do for you, both as a human and as an athlete!

Training Tuesday #55: Barriers Holding You Back Feb 16, 2021

What barriers are constantly in your way? Every time you struggle to get a workout in or perform your best, what is to blame? Today we identify what is holding you back and give strategies for eliminating those road blocks!

Episode 55: Carol Pratt Feb 12, 2021

Carol Pratt is a running coach who has seen and done it all throughout her career:

Part of the first female high school class to have equal access to sports
Witnessed the rise of Title IX
Ran D-1 Track
Ironman Finisher
2x Boston Marathon Qualifier
Created a girl's high school cross country program
High School, Club, and Masters Running Coach

Training Tuesday #54: How Much Strength is Too Much? Feb 09, 2021

The age old debate for endurance sports is one of size. At what point does extra power or strength begin to get in the way of your speed and endurance? This question is often paired with its less healthy sibling: How small is too small? We discuss this in depth today in hopes of helping you frame your mindset for what is ideal for your body.

Episode 54: Where Are You In Your Running Progression? Feb 05, 2021

So often we hear, "I've been running for 3 years now and I'm just not getting any better. I think I've hit my ceiling." Endurance sports are the LONG game, and it is important to keep your personal progression in perspective. Brakken and Kirk walk us through their Running Progression today in order to show how difficult it can be to know what phase you're in until afterwards! They trade stories and anecdotes back and forth that remind us of a few important facts:

We track fitness in DECADES, not years or months.
When we stagnate, that doesn't mean we've hit our ceiling.
We need to be in the correct room.

Training Tuesday #53: Good Fitness vs Race Fitness Feb 02, 2021

We've all seen it: a guy or girl we know who is SUPER fit shows up to a competition and just gets smoked. How is this possible? What is the missing link between great overall workout fitness and great race day fitness?

Episode 53: Mark Gaudet Jan 29, 2021

Army Ranger. National Level Ultra Runner. Collegiate Basketball Player. And most impressively, the winner of the 2020 Running Public Burpee 10k! Mark is one of the best unknown racers in the US, and today will shed some light on how he got to be the man and athlete he is!

Training Tuesday #52: Our All-Time Favorite Workouts! Jan 26, 2021

We've hit a lot of heavy topics lately, so today we're lightening things up with a rundown of our absolute favorite workouts! From track workouts and interval sessions to threshold work and long runs, we break down a ton of great workouts today.

Episode 52: Listener Submitted Q&A Jan 22, 2021

Some really good questions came in this month! Some highlights are:

How important is talent?
Why does my HR go up on Easy days when I try a higher cadence?
How often to hit race specific terrain?
Is rucking useful to endurance racers?
Active Recovery Days vs Off Days
Road paces vs OCR paces

Training Tuesday #51: Better Fitness Doesn't Equal Easier Racing! Jan 19, 2021

"We don't train so that the race doesn't hurt, we train to tolerate it." - Michael Scott, probably.

Far too often, we improve our fitness and then go into a competition imagining how awesome we are going to feel, only to get smacked in the face by how much racing still hurts. Today's episode deals with every aspect of that, from mindset and mental tricks, to race strategy and training focus.

We spend the first 25 minutes talking all about the Running Public Training Plan that dropped today on therunningpublic.com. We explain the set-up and training style as well as how to use the plan. If you want to skip straight to the meat and potatoes of this episode, fast forward to 25:00.

Episode 51: Bailey Kowalczyk Jan 15, 2021

Bailey is the newest face on the world mountain and trail running scene. She only shifted to the trails in 2019 but has already established herself as the woman to watch in the coming years. Today she details her journey from child prodigy to stagnated race times, an eating disorder, unhealthy coaches and finally to personal health and competitive excellence!

Training Tuesday #50: Bad Coaching Jan 12, 2021

Online Coaching is one of the easiest ways for people to start making money quickly. The fitness industry is overrun with bad coaching, and the Running community (OCR in particular) is not immune to this. If anything, it is worse than most other industries. Way too many unqualified coaches are taking advantage of unsuspecting clients.

Warning: Today is one giant rant. We identify the key pieces to look for in order to ensure you are finding a good coach and we identify the classic tactics used by bad coaches. We finish by shouting out the coaches we know are doing it right!

Episode 50: Hunter McIntyre - Back to His Roots Jan 08, 2021

Fresh off his Hyrox World Championship victory, Hunter has set his sights on the first race of the Spartan US National series. He discusses his training and mindset for being able to transition successfully between such vastly different competitions (OCR->CrossFit->Spartan Games->Hyrox->OCR). Good luck listening to this one without getting pumped up to train and compete!

Training Tuesday #49: Mental Flexibility Jan 05, 2021

We preach "the process" on this podcast (plan, periodize, execute, etc), but life isn't all about linear progressions. Races pop up, opportunities present themselves, and plans sometimes need to get changed. Kirk and Brakken are each going through that right now, so today they dive into the importance of not being held captive by your training plans. Mental flexibility is an important skill that the best athletes in the world share; here's how to enact it yourself!

Episode 49: Johnny Luna Lima Jan 01, 2021

Born in Brazil. Raised in Germany and the US. Injured for years. One of the top downhill runners on the planet. Johnny takes us through his athletic journey, enlightens us on his training style, and reveals his plans to be a dominant all around endurance racer!

Training Tuesday #48: 2020 Year In Review Dec 29, 2020

With the last episode of the current year we discuss what we learned from 2020. From our most asked questions to our biggest training, racing, and life lessons of the year, this episode wraps up 2020 and looks ahead to 2021!

Episode 48: Aaron Newell - OCR Grinch or Misunderstood Underdog? Dec 25, 2020

Aaron gives us an all access look into what makes him tick. Starting with a traumatic childhood and continuing through bizarre injuries, Aaron's love affair with endurance sports has been the one constant in his life. Don't make up your mind about Aaron until you listen to this episode!

Training Tuesday #47: Identify Your Weaknesses & Eliminate Them! Dec 22, 2020

Everyone knows that their weaknesses are the major obstacle holding them back from success. The tough part for many people is actually identifying what their most important weaknesses are and how to address them. We give you the 4 important questions to ask yourself that will accurately identify your major and minor weaknesses, and then we talk about how to go about fixing them! We finish off with a good old fashioned rant about motivation. You don't want to skip this one!

Episode 47: Lindsay Webster - OCR GOAT Dec 18, 2020

The greatest Obstacle Course Racer in history joins us for an episode about her rise to the top, her remaining goals, motherhood, and retirement. This is a fascinating look into the mindset and lifestyle of the very best of the best.

Training Tuesday #46: Listener Submitted Q&A Dec 15, 2020

Yikes, we let the questions pile up this month! Today we hit over 90 minutes of you asking some pretty awesome questions and us doing our best to quench that thirst for knowledge! From training for the back-half of an Ultra and how to approach 80/20 for cross training to the importance of napping and stride imbalance, this episode highlights how far into their training the listeners are getting. We're pumped to hear you all taking the next steps in dialing in your fitness!

Episode 46: Ross Wiemer - Couch to Ultra Dec 11, 2020

Ross's story embodies the everyman: good all around athlete who leaves his athleticism and fitness behind while focusing on his career and family. 10 years and 40 pounds later, he decided to sign up for an Ultra. He started jogging in April, training in August, and toed the start line in December. Today he shares his journey of weight loss, fitness gain, mentality change, and race day performance.

Training Tuesday #45: The Importance of Race Specific Fitness Dec 08, 2020

Far too often, an athlete puts in a great block of training only to underperform on race day. One of the biggest causes of this is a lack of Race Specific Fitness. The ability to analyze the specific requirements of your goal race and build workouts specifically to target those is an invaluable skill to an endurance racer! We break down how to analyze your race, what aspects to focus on, and how to design workouts specifically for race day success.

Episode 45: Mikhail Gerylo Dec 04, 2020

The reigning Spartan Canadian National Series champion joins us for a chance to talk about how he has remained so successful on the OCR scene despite living in a completely flat, sea level city. Mik breaks down the training regimen and philosophy that gives him the ability to simulate mountains and compete on a world stage.

Training Tuesday #44: Off Season Doldrums - Pay Now or Pay Later Dec 01, 2020

How many times have you thought, "If I just had one more month I would be so ready for this race!" THIS IS THAT MONTH! So often, the beginning of winter coincides with a huge loss in motivation. Unfortunately for runners, after winter comes spring. Spring means racing, so you cannot afford a lackluster off season. Today we discuss how to avoid the off season slump!

Training Tuesday #43: Winter is Coming Nov 24, 2020

Winter cold, dark, slippery, and uncomfortable - but you still need to get outdoors and train! From what to wear, the mindset you need, how to adjust workouts, and all our rationale for "why", today is a winter running PSA.

Episode 44: Nutrition with Rich Nov 20, 2020

Rich Ryan returns to for an Intro to Sports Nutrition. We cover a variety of basic nutrition terms, break down how to calculate your caloric needs as an athlete, and give an overview of the most common diets and nutrition plans. Enjoy!

Training Tuesday #42: Returning to Running After Injury Nov 17, 2020

When can I run again? How much volume can I do? When is it safe to begin speed work? How do I even know if my body is ready? Returning to running after missing time with an injury can be a scary and confusing process, so today we make it easier for you!

Episode 43: Amelia Boone Nov 13, 2020

Endurance legend Amelia Boone joins us for a must listen episode of race stories, injuries, comebacks and her personal struggle with a life long eating disorder. A multiple time world champion despite enduring setbacks and challenges that most people would never come back from, Amelia delivers a message that we all need to hear.

Training Tuesday #41: What is "Easy" and How Should Easy Runs Work? Nov 10, 2020

We receive more questions about Easy Runs than any other running topic, especially after the "What Should Hard Feel Like" episode. Today will address all those questions and more! From when to run Easy and how to identify your Easy effort to what Easy should feel like both physically and mentally, this episode will give you the tools to correctly polarize your training.

Episode 42: The Running Public AMA Nov 06, 2020

We opened to doors up for ANY question to be asked! You surprised us with your maturity, as we only got two defecation based questions. From Bachelorette questions and "who would win in a fight" to actual running submissions, this episode has a bit of everything!

Training Tuesday #40: Listener Submitted Q&A Nov 03, 2020

We seemed to have a theme amongst the questions we received this week: Easy Runs, HR Training, Fitting Workouts in on Restricted Time, and Structuring Your Season. We love that people are diving into the nitty gritty of training, so we answered them all!

Episode 41: Adam Buck - Master Trail Builder Oct 30, 2020

If you've ever ran, biked, or hiked on a trail, this interview will hit home! Adam Buck is a professional trail builder who also happens to have been a high school track star turned pro mountain biker, sponsored by Red Bull. He's lived a wild life, most of which has taken place in the great outdoors.

Training Tuesday #39: What Should 'Hard' Feel Like? Oct 27, 2020

Everyone talks about racing hard, a hard workout, a hard interval session, a hard tempo run. But what does Hard really look and feel like? Pacing yourself based off effort is tricky but it is a super valuable skill to develop. We cover the key feelings and mental cues to be hitting during races and training in order to nail that effort!

Episode 40: Rich Ryan Oct 23, 2020

Rich Ryan of the Reinforced Running Podcast swings by today! Rich is a fast runner, successful podcaster, excellent endurance and nutrition coach, and has been hitting some really fast time trials lately! We chat through his transition from college running to OCR racing, eating disorders, trying to train for off road racing while living in downtown Philly, and his nutritional philosophy for endurance athletes.

Training Tuesday #38: The Power of Accountability Partners & Finding Your Why Oct 20, 2020

We are only as tough and strong as our support system. Every successful human and athlete is held up by a clearly defined "Why" and a strong and honest Accountability Partner. Learn how to identify and establish your safety net in order to maximize your athletic potential!

Episode 39: BK Talks Spartan's Evolution Oct 16, 2020

Kirk interviews Brakken about Spartan's evolution as as race, brand, and company. From a grassroots movement to a worldwide phenomenon, Spartan Race has essentially created a sport out of thin air and Brakken was there to witness it from the beginning. Today is filled with nostalgic memories, old race stories, critiques and compliments for Spartan's business model, and much more!

Training Tuesday #37: Strava as a Training Tool Oct 13, 2020

As a runner, do you need to be on Strava? Today we dive into:

What is Strava?
How to use it as a training tool
Is the Premium Subscription worth upgrading to?
The common pitfalls athletes fall into on Strava

Episode 38: Ean Caskey Oct 09, 2020

From collegiate 800m All-American to 100 mile Ultra Runner, Ean has worked to redefine himself as an endurance athlete. He represents the struggles of the everyman: running his own construction business and raising four kids while trying to fit in 70-80 mile training weeks. One of the grittiest athletes we have ever competed against, Ean continually seeks out races that test how far he can truly push his body.

Training Tuesday #36: Is Your Mindset Holding You Back? Oct 06, 2020

Our mental game is the key to our performance. Far too often, our true athletic ceiling is WAY higher than we think it is. Today's episode gives you the blueprint to unlock better performances.

Episode 37: Listener Submitted Q&A Oct 02, 2020

Race predictor workouts. Training for downhills as a flatlander. Setting your personal HR zones. Using HR for interval workouts. Are massages useful? When should I time trial? How to stay injury free as a heavier runner. Drug testing in OCR. Our thoughts on minimal shoes.

All these and many more are addressed today!

Training Tuesday #35: Maintaining Speed During Base Building Sep 29, 2020

As many athletes have progressed into their "off season base building" stage of training, the questions we've received have shown a growing concern that they will lose their hard earned speed during this time. Today we address that single issue completely!

Episode 36: Jon Albon Sep 25, 2020

IAU Trail World Champs. Skyrunning World Series Champion. 2x Skyrunning Extreme Series Champion. Ultra Skyrunning World Champion. 12x OCR World Champion. 2x Spartan Race World Champion. World's Toughest Mudder Team Champion.

If is it a running race held off road, Jon Albon has probably won it. The craziest part of it all? Jon has had 2 broken bones in his foot for the past FOUR AND A HALF YEARS. Today he talks his journey from national level roller hockey player to world champion endurance athlete, his surgery and rehab during COVID, and his training philosophy.

Training Tuesday #34: The Gear We Use Sep 22, 2020

Shoes. Socks. Underwear. Shorts. Compression Shorts. Cold weather tights. Shirts. Jackets. Rain gear. Gloves. Hats. Waist belts. Hydration packs. Watches. HR monitors. You asked for the gear we use; here it is!

Episode 35: Morgan Schulz Sep 18, 2020

One year into her transition from D-1 Track star to OCR athlete, Morgan Schulz joins us for an unbelievable story of success, injury, heartbreak, and resolve. She has had incredibly high highs paired with agonizingly low lows through her first 23 years as an athlete, which has set her up for future dominance in the endurance world.

This entire episode is worth your time but from 70:00 to the end should be required listening for every endurance athlete - especially young women!

Training Tuesday #33: Skill Work Sep 15, 2020

Running isn't as simple as just building a big engine. There are many accompanying skills that need to be developed in order to fully access your fitness during a competition. Ascending, descending, technical terrain, heat, altitude; these are all skills that need sharpening or developing in order to round out your game. When and how often should they be trained? Today we debate it all!

Episode 34: Mark Batres Sep 11, 2020

The fastest runner in the sport of OCR today, Mark Batres has been training as a distance runner since he was 8. From child phenom to collegiate stud to 2:19 marathoner to US National OCR champ, Mark walks us through his journey as a runner. He is also a successful endurance coach and we get to pick his brain about training volume, racing weight, and interval work.

Training Tuesday #32: Preparing for OCR Stars Sep 08, 2020

There is a lot of buzz around Hunter McIntyre's new virtual competition, OCR Stars, so we decided to walk you through everything you need in order to prepare for and dominate this competition! We analyze Hunter's tenancies as an athlete and coach in order to flesh out the details of what the events could look like. We then give you the training specifics needed to attack those specific type of events. Get listening and then get training!

Episode 33: Veejay Jones Sep 04, 2020

The youngest, and arguably best, athlete in the sport of OCR takes us on his journey from 13 year old wunderkind to 21 year old phenom. Get to know the young man behind the legend!

Also, Brakken does his best to sabotage the episode by not knowing the start time and Matt Kempson makes a surprise guest appearance.

Deload Weeks vs Tapering vs Peaking Sep 01, 2020

These three terms are always talked about, sometimes understood, and rarely implemented correctly. Today we fix that! We break down what each term means, discuss why and when you would use it, then give you real examples of how to implement it correctly!

Episode 32: Continuing Our Q&A Aug 28, 2020

Tuesday's Q&A episode only covered half of your questions so we are powering through today! This episode might have the most wide ranging topics we've ever covered. We start with different approaches for dealing with and sourcing sponsors, progress to a debate between OCRWC and Spartan World Championships, touch upon some training nitty-gritty, then finish up with our dream jobs and play F-M-K with Beni, Hunter, and Matt B Davis. Buckle up!

Training Tuesday#30: Listener Submitted Q&A Aug 25, 2020

We had an overflowing inbox this week so it was time for a Q&A session! With virtual races coming up we have a lot a marathon strategy and pacing questions. From there we run the gauntlet from strength training and dynamic warm ups to HR zones, burn out vs fatigue, and of course a little bit of compromised running. Don't miss Kirk's bear attack story!

Episode 31: Hunter's All Stars Aug 21, 2020

Hunter McIntyre swings by to announce the launch of his new Virtual Race Series: OCR All Stars. With 4 competitions and a minimum of $31,000 in prize money, this will be the biggest paying race of 2020 and it doesn't forget about the Age Groupers! We also chat about his athletic goals for 2021, his plans to run a 4:30 mile in the next few months (while weighing over 200 lbs), partying with the Backstreet Boys, and his life advice for everyone this year.

Training Tuesday #29: Our Biggest Mistakes as Runners Aug 18, 2020

Kirk and Brakken have a combined 45 years of Endurance Training between the two of them. That is a LOT of chances to screw up! Today they talk through the 6 biggest mistakes they've made in their running careers, from not testing things out until race day to trying to match their rivals in training. Some stories are funny, others are cautionary, but they all will help you avoid the biggest pitfalls runners tend to make!

Episode 30: Ian Hosek Aug 14, 2020

Ian Hosek is the mind behind Hosek Performance Engineering (and endurance coaching company) and the 5th place finisher at the 2019 Spartan World Championships. Ian joins us to talk about his development as both athlete and coach, starting with his mindset as an engineer and continuing through his work at the Nike Campus (where he helped test the Vaporfly and Alphafly prototypes) and as a professional endurance athlete. We finish up with a "debate" on the efficacy and merits of Compromised Running.

Training Tuesday #28: Pros Invest in Their Bodies Aug 11, 2020

We wrap up our "Things Pros Do" series by taking a look at how Pros keep their minds and bodies healthy. Professional Athletes leave nothing to chance when it comes to ensuring that they will be at the start line in great health and fitness, so why should we be any different? Pros focus on 3 things above all else: Prehab, Rehab / Recovery, and Mental Health. We break these 3 areas down and discuss how you can invest in your body like a Pro.

Episode 29: Olympian Jess O'Connell Aug 07, 2020

The duo behind GRIT Coaching stop by today to talk about the Professional Athlete's mindset. Jess O'Connell represented Canada at the 2016 London Olympic Games and co-founded GRIT coaching with Faye Stenning. We asked Jess to talk to us about mindset during this season where most races have been cancelled, as she had her 4 year dream of qualifying for another Olympics stripped from her due to COVID-19. We got way more than we asked for, as she led us on a two hour journey through the the mindset and focus needed to be an Olympic-level athlete.

Training Tuesday #27: Pros Make Every Move for a Reason Aug 04, 2020

Continuing our "Things Pros Do" series, we move from workout planning to workout execution. Pro athletes do not do ANYTHING randomly. They approach their training like a game of chess. Every workout is done for a very specific reason and is often completed in order to set up a future workout. We break down motivation, training vs exercising, using goals to create a training plan, and balancing training and life, among many other topics!

Episode 28: Ryan Kent Jul 31, 2020

Ryan Kent has been a at the top of the OCR scene for the past 6 years, but 2020 has been unlike any other year for him. With the pandemic making it impossible to earn a living through race results, Ryan has reinvented himself. Working full time, with his first baby on the way, he is in the best shape of his life and ready to unleash that fitness upon the first race that re-opens. Today we touch upon balancing training and work, eating disorders and racing weight, his training philosophy, goals for the 2021 season, and what life will look like for him now that he is going to be a dad.

Training Tuesday #26: Pros Prepare For Workouts Jul 28, 2020

Today we kick off a mini-series: Things Pros Do. This series will shed some light on the "little things" that we all can be doing in order to maximize our running potential.

The first thing all Pro athletes do, that not everyone else does, is prepare for EVERY single workout, and not just by getting some coffee in them and stretching out! From advanced planning, to mindset and data driven workouts, the pros just do it correctly - and now so can you!

Episode 27: Listener Submitted Q&A Jul 24, 2020

Generally, we do our Q&A episodes on Training Tuesday, but this one had so much good info that we bumped it into a full episode! The theme that emerged from the questions sent in was Recovery and Deload Weeks, but we also touch upon Pacing, Shoes, Lifting, Master's Runners, and Treadmill Training.

Training Tuesday #25: Are You Mentally Tough Enough to Race? Jul 21, 2020

Races are almost a foreign concept at this point in time! It's been months since most people have toed the startline. Are you feeling mentally unprepared for the demands of race day? Mental toughness is a perishable skill - if you don't use it you lose it! Today, we talk about using it: how to schedule these days, what the workouts should look like, and our favorite "turn yourself inside out" sessions.

Episode 26: Rise Up with Kacey McCallister Jul 17, 2020

Kacey McCallister had both legs amputated just below his hips as a six year old. From there he became an All-State wrestler, competed as a dual sport Division 1 athlete, took 7th in the wheel chair division at the Boston Marathon, and has completed more than 20 Spartan Races. He joins us to discuss resiliency and the power of failure, as well as giving us an unintentional wake up call to be tougher than we currently believe we can be.

Training Tuesday #24: The Power of Doubles & Non Impact Volume Jul 14, 2020

Our last interview with Cole Derosa brought in a boatload of questions about two things Cole does regularly: he does two workouts per day and he builds volume through circuit work. Today's episode is a breakdown of the concepts of doubling up on your workouts and using non-impact training styles to add "running" volume to your week: why you should try it, how it works, specific workouts to implement, and how to fit extra workouts in your busy schedule.

Episode 25: Cole Derosa - The Age Group Master Jul 10, 2020

Cole Derosa is employed full time in the US Military, trains in the middle of the day in Florida heat and humidity, arrives to his hotel after midnight the night before most races, and doesn't have a hill within 200 miles of his home. How does this 48 year old man consistently show up and prove himself to be arguably the greatest Age Group athlete in the sport of OCR? Today we find out!

Training Tuesday #23: Virtual Race Weekend Recap Jul 07, 2020

We recap this past weekend's festivities, highlighting top performers and handing out prizes to 4 lucky, random racers!

Episode 24: Richard Diaz - Diaz Human Performance Jul 03, 2020

Richard Diaz has been coaching and advising athletes of all sports and levels longer than most of us have been alive. Diaz is known for his ability to analyze and improve running form, posture, cadence, efficiency, and economy, as well as for working with some of the best athletes in the sport of OCR. Today he walks us through his revolutionary approach to Endurance Training, details his journey as a coach and researcher, and whets our appetite for his new book, Training the Dark Side.

Training Tuesday #22: Race Strategy & Mindset Jun 30, 2020

It has been a LONG time since most of us have had the opportunity to race, which might lead to being a bit rusty. Today we explore the different race strategies that are proven to be most effective, broken down into whether you are an Open / Age Group Athlete looking to run your best race or a Competitive athlete seeking your best finishing position. We talk pacing, mindset, pain management, strategy, and more. The first few minutes are specific to the Virtual Races coming up this weekend (Beer Mile and Burpee 10k). At the 27:15 mark the "real" racing talk begins. Enjoy!

Episode 23: Ryan Atkins - Part 1 Jun 24, 2020

From World Champion Unicyclist to World Champion Ultra Runner, Ryan Atkins has made a living out of finding unique sports and mastering them. In this episode he details his rise as an athlete, his unique ability to recover between herculean efforts, the difficulty/honor of being a 5x World Championship runner-up, and what lead to his early 2020 race success.

Training Tuesday #21: Races Are in Sight! Prepping for West Virginia Jun 23, 2020

We're officially in sight of the 2020 race season returning, and you are probably one of three types of people: you are in monster shape, terrible shape, or decent shape. Either way, we outline your training route to fall dominance!

Episode 22: Nutrition and Supplementation with Matt Mosman, MS, CISSN, CSCS Jun 19, 2020

Matt is not only the founder of Endurelite, he is the most knowledgeable individual either of us know when it comes to fueling for optimal athletic performance. This episode is a mash-up of three highly informative topics: Nutrition strategies for an endurance athlete, fueling before/during/after races, and myth-busting the nutrition industry's most commonly assumed truths. This episode is a direct follow up to Training Tuesday #20: Nutrition for Athletes. get out your notebook and pen because Matt drops nonstop knowledge that we all need to hear!

Training Tuesday #20: Nutrition for Athletes Jun 16, 2020

Today we talk about why there is no secret diet for runners, why you shouldn't obsess over macros and micros, why we can't stand "Scare Tactic" coaches/professionals, and what we DO think is important, nutritionally, for runners.

WARNING: This is not our typical Training Tuesday episode. This is us on our soapbox. This is a rant-filled episode. This is not necessarily one to sit down with your notebook and learn golden truths! Today is about getting some frustration off our chest. The health and fitness industry has some trends that we don't love, so we are breaking form and addressing them.

Episode 21: Faye Stenning Jun 12, 2020

From teenage running phenom to OCR legend, Faye Stenning gives us a real, unfiltered look at the struggles and successes that have defined her career to date. Highlights include:

Running at the Olympic trials as a teenager
Quitting the sport due to race anxiety
Rebirth as an Obstacle Racer
Finding the right balance of running and strength work

Training Tuesday #19: Heavy Carries Jun 09, 2020

Heavy Carries are a make or break obstacle during most OCR races, yet many of us fail to work on them with the same amount of planning and intensity that we use for the other areas of our race preparation. This episode gives you everything you need to bulletproof your carry game, from tips and techniques to our favorite workouts!

Episode 20: John Yatsko Jun 05, 2020

The mystery man of OCR joins us for a look into the life of one of running's true enigmas! Highlights include:

100 mile weeks in high school
Growing up training with Jim Walmsley
Getting cut from NAU's team 7 times
Transitioning to a world class Trail and Obstacle Racer
Living and training with Hunter McIntyre
Chasing antelope on his bike through the Utah salt flats

Training Tuesday #18: All About Intervals Jun 02, 2020

Speed Work. Repetitions. Intervals. Track Sessions. It goes by different names, but the concept remains the same: running fast! We go over the three main styles of interval work today (short rest, moderate rest, long rest), give you specific examples of each type, and walk you through the what/why/how!

Episode 19: David Magida May 29, 2020

Founding member of the Spartan Pro Team and current voice of Spartan Race's live race coverage, David Magida has been instrumental in the development of the sport of OCR. He chronicles his journey as an athlete, discusses the past and future of Spartan's race coverage, and details his comeback plans!

Training Tuesday #17: Listener Submitted Q&A May 26, 2020

The questions have been pouring in this week so we are going to hit as many of them in the next 80 minutes as we can! Highlights include:

Training in the heat/humidity
Altitude acclimatization
What is "drop" in running shoes and how do I choose the right drop for me?
Best back exercises for OCR athletes
Ice baths vs contrast hydrotherapy
Our favorite running books
Training for OCR and triathlon simultaneously

Episode 18: Nicole Mericle May 22, 2020

The reigning Spartan Race World Champion, OCRWC 3k World Champion, and Spartan Trifecta World Champion joins us today! Topics include recovering from two torn labrums, training exclusively on trails and hills, the physical and mental adjustments that took her from a DI Track and Cross Country star to the top of the OCR game, and her passion for rock climbing.

Training Tuesday #16: High Mileage v Low Mileage May 19, 2020

The age old debate in running: Is it better to run high mileage or low mileage? Today we explore this concept fully and give you our recommendations, along with strategies for implementing either method.

Episode 17: The Bear May 15, 2020

Matt Novakovich is one of the most successful Obstacle Racers of all time despite not finding the sport until he was 39 years old. Today he details his life as an athlete, taking us on his journey from an undersized 9th grader to a man who has competed professionally in multiple endurance sports. Along the way we get a glimpse of his Alaskan training grounds, his foray into boxing, and his thoughts on a comeback at age 46.

Training Tuesday #15: Warm Up & Cool Down May 12, 2020

Can Kirk and Brakken talk for over an hour about Warming Up and Cooling Down? YUP.

Why you should do it. How long it should last. Specific protocol for doing it properly based on your race type. That's it. Seriously, how could someone make this entertaining for over an hour??

Episode 16: Steve Hammond May 08, 2020

Steve Hammond: Ultra runner, Spartan Race course designer / On course reporter / Videographer, and man of a fantastic beard and accent. He stops by to talk about his most recent challenge (Run the Calendar), dealing with hippos and crocs as a professional paddler, the unseen factors that go into designing a Spartan course, and of course much more!

Training Tuesday #14: The Long Run May 05, 2020

LSD vs Long Fast Runs? Is it needed for a 5k runner? How long is too long? Every runner has questions about how to implement the Long Run, and today we answer them all!

Episode 15: Meet Your Hosts Part 2 - Kirk Dewindt May 01, 2020

Spartan Pro Athlete. Entrepreneur. Bachelorette Alum. Stud Bass Fisherman. We all know the Kirk we see today, but how did he get here? Today's episode takes you from Kirk's youth as an underdeveloped soccer stud, through his trails and tribulations in his college years, to the (semi) finished product we all know and love!

Training Tuesday #13: Time Trials Apr 28, 2020

The Time Trial - one weapon that should be in EVERY runner's arsenal. Today we give you everything you need to know for including Time Trials in your training schedule: Why they are important, what type to choose, how to execute, how often to retest, and more!

Episode 14: Meet Your Hosts Part 1 - Brakken Kraker Apr 24, 2020

Kirk takes the helm today and interviews our very own Brakken Kraker on his journey from a jack of all trades youth to a top level endurance athlete and coach.

Training Tuesday #12: Listener Submitted Q&A Apr 21, 2020

The questions have been pouring in, so we took this week as a chance to answer a whole bunch of them! This episode covers a super wide range of topics:

Shin pain
Adding in additional runs
Pre-race nutrition
Long runs for Ultra runners
Cross training - is it useful?
y mucho, mucho mas!

Episode 13: Dennis Welch - Endurance Coach Apr 17, 2020

From high school track to road racing, triathlon, and OCR, Dennis has coached every facet of Endurance Racing. Most well known for his outside-the-box training methods using tire dragging and sled pushing, Dennis looks at endurance training from a very unique perspective. Tune in today to hear how he developed his training system and how to best apply it for your own athletic development!

Training Tuesday #11: Strength Training & Periodization for Runners Apr 14, 2020

As distance runners, we don't always have a sense of comfort with the weight room. However, the weight room can be the difference between a successful season and one that ends in injury and/or disappointment. Today we explore the concept of Strength Training for Runners:

What lifts are best for endurance athletes
What rep ranges you should be doing
How to periodize your lifting to complement your racing
Specific plans for what to do from this day forward to maximize your 2020 race season
How to do all this while trapped in your house (if need be)

Episode 12: Hunter McIntyre - Fastest 200 lb Man on Earth Apr 10, 2020

Join us for our most entertaining and informative episode to date! Hunter McIntyre is an enigma in every sense of the word and today he takes you on an unprecedented, all-access journey through his life. Hear Hunter as you never have before as he shows us how every experience he's gone through molded him into the mentally bulletproof bulk-pony he is today!

Childhood Delinquency
Drug Abuse
Deep-woods lumberjack
Collegiate Wrestler
Modeling in Miami
Stumbling upon Obstacle Racing
CrossFit Games Failure
OCR Dominance

Training Tuesday #10: Re-Periodizing This Crazy Season Apr 07, 2020

Our season is shot to pieces and the remaining races are all TBA. What to do with all the fitness we've built? How to attack the rest of the season? Are we all screwed or is there a way to maximize our fitness with the hand we've been dealt? We've got you!

Episode 11: Jack Bauer Apr 03, 2020

OCR stat guru Jack Bauer swings by to talk all things OCR. Highlights include:

Jack's lifelong quest to break 2:00 in the 800m
OCR Mount Rushmore
The mentally toughest athletes in the sport
Finding the next great crop of racers
Racing weight
Pooping mid-race and still beating Brakken

Training Tuesday #9: All Things Treadmill Training Mar 31, 2020

After getting sidetracked with nipple chaffing stories, we get down to the business of exploring exactly how to use a treadmill to maximize your training. Is it the most fun? Not always. Can it be the greatest tool a runner has? Absolutely! If you're forced indoors for a workout, this episode is your road map to success!

Episode 10: Ryan Woods Mar 27, 2020

Ryan takes us on a journey through his running career. He went from a D1 walk on to an All-American before transitioning off road and becoming a Team USA member and competing for OCR world championships. Throughout it all, Ryan has constantly reinvented his running to remained at the top of his chosen sport.

Training Tuesday #8: 80/20 Training Mar 24, 2020

Quantity vs Quality is the topic of the day! We discuss one of the most popular methods used by world class athletes to achieve their maximal race results.

Episode 9: Alyssa Hawley Mar 20, 2020

OCR Superwoman Alyssa Hawley joins The Public this week for an episode full of training talk! As a former D-1 Softball player, Alyssa has made an incredibly successful transition to endurance racing. Today's episode covers that process in all its glory and agony!

Training Tuesday #7: Effectively Training Through the COVID Quarantine Mar 17, 2020

COVID-19 has us all in the same boat: our normal training routine is broken! This episode gives you tips, strategies, and motivation for coming out the other side of this quarantine ready to rock your next race. Whether you have access to a treadmill, a private mountain, or just your living room floor, this episode has you covered!

Episode 8: Justin Grunewald Mar 13, 2020

Ultra running stud, FKT machine, and CEO of Brave Like Gabe joins the Public this week for an hour of story telling about wild FKT adventures, training while being a full time medical professional and CEO of a company, running big mileage on little sleep, and running/living with depression and heartbreak.

Training Tuesday #6: Listener Submitted Q&A Mar 10, 2020

This week Kirk asked the Public to send their burning questions and they more than responded! This episode is dedicated to answering those questions! Some highlights include:

Pre-Race and Mid-Race nutrition
Do Ultra runners need to work on Speed?
Where in the training week should a runner do strength work?
Mileage vs Time on Feet?
Mid-run poops
Split shorts vs spandex

Episode 7: Ryan Kempson Mar 06, 2020

Ryan Kempson as you've never heard him before! He gives a complete breakdown of his training & racing style and philosophy. The highlights include:

Self-healing your injuries and imbalances
Ryan's massive focus on recovery and rehab between workouts
How to prepare your body for the demands of racing
Winning mindset
His secret sauce: Deep Water Training

Training Tuesday #5: "Compromised Running" Workouts Mar 03, 2020

The people have spoken and the message was clear, so here is an episode totally dedicated to Compromised Running. We fully describe our favorite, go-to workouts so you can become a master at running through fatigue and nailing your obstacle transitions!

Episode 6: What We Learned in Jacksonville Feb 28, 2020

The Jacksonville Spartan Sprint taught us a few important lessons about what really matters in OCR and off road racing. Kirk and Brakken analyze the race and give you the tips and advice you need in order to ensure that your 2020 race season goes according to plan! They also give an important PSA to the running community: Watch the US Marathon Olympic Trials! It will be broadcasted live on NBC and NBC Sports at 12:00p EST. You won't regret it!

Episode 5: Jacksonville Spartan Preview Feb 21, 2020

The 2020 Spartan US National Series kicks off this weekend in Jacksonville Florida! Kirk and Brakken discuss the race course, weather, favorites & underdogs, and predictions.

Training Tuesday #4: Cross-Training Through Injury Feb 18, 2020

As endurance athletes, we are always one training session away from an injury. When it does hit, we don't have to forgo the rest of our training block! Today's episode is a field guide for how to maintain maximum fitness throughout your recovery process. We touch upon:

The best cross-training exercises
Our favorite cross-training speed sessions and long workouts
A sample week for an injured athlete
y mucho mas!

Episode 4: Matt B. Davis Feb 14, 2020

Obstacle Racing's original and most well known writer / podcaster / personality swings by to give some unique insight into the Spartan ProTest. He also covers his journey from stand-up comedian to OCR media mogul and finishes up with a chat about his current training and the Nike Vaporfly.

Training Tuesday #3: Running Terminology 101 Feb 11, 2020

Our sport is, unfortunately, filled with technical terms and jargon. Today we simplify things for you! We define the most commonly used running terms and give examples of how to incorporate each of them into your training.

What is a Tempo Run? How about a Threshold Run?
Lactate Threshold vs Anaerobic Threshold vs VO2 max
Running Economy
What constitutes a Long Run?
What are strides and how do I do them?
Is vertical oscillation even a thing? Does it matter?
What's a Fartlek?
and so much more!

Episode 3: Abu Dhabi Hosts the Spartan World Championship Feb 07, 2020

Spartan has announced that Abu Dhabi will host the 2020 World Championship. This episode covers everything you will need in order to be ready!

travel advice
where to stay
what to expect
weather
race terrain
training prep

Training Tuesday #2: Train Like an Olympian Feb 04, 2020

Olympian Carrie Tollefson joins us to discuss:

The importance of the Long Run (and long workouts)
Fitting training in no matter your time constraints
Quantity vs Quality at different stages in life
Her favorite workouts
and much more!

Episode 2: Olympian Carrie Tollefson Jan 31, 2020

Olympian. Mother. Wife. Announcer. Entrepreneur. Carrie Tollefson is all of these things and more. One of the best middle distance runners in US history joins us this week for an episode that will inspire you, make you laugh, and motivate you to be your best self!

Training Tuesday #1: Winter Running Jan 28, 2020

Struggling with getting out the door to run when the weather turns cold? Unsure what footwear or clothing to use? Wondering what type of workouts can be done in the snow? This episode answers all those questions and more. Tune in and then get outside and rip up some winter running!

Episode 1: Hobie Call - Don't Call it a Comeback Jan 17, 2020

Episode number one and we couldn't have a better guest to kick this thing off! Hobie Call is an Olympic Trials Marathon competitor, Obstacle Course Racing legend, and multiple time World Champion. He joins us to discuss:

What he's been up to since retiring
His training methods
His race plans for the 2020 season
Plus he drops some amazing mindset advice for runners of all levels and ages!

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