This week on The Marathon Running Podcast, we tackle the most misunderstood phase of marathon training: the taper. Host [Insert Host Name Here] compares this final stage to the difference between cramming and consolidating for a major exam, sharing a personal story about how his own failed taper taught him the hard way that less is truly more. For solo runners like Letty, mastering the taper is especially crucial, as it’s the final step to ensure your body is primed for an independent race. We dive into the science of supercompensation, explaining how resting unlocks your full physiological potential by rebuilding muscle, replenishing glycogen, and boosting your immune system.
Whether you're battling the "taper crazies" or feeling anxious about the reduced mileage, this episode is a deep dive into the practical blueprint and mental strategies you need to arrive at the starting line feeling strong, confident, and ready for your best race. Trust the process, because the taper isn't about losing fitness—it's about unlocking it for that final, glorious solo effort.
Here are our research citations: 📚 References
• • Nieman, D. C. (2007). Immunology of exercise. Immunology and Cell Biology.
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Our guest: @ericaweitzruns
This episode of The Marathon Running Podcast is your essential guide to turning summer heat into your greatest competitive advantage. We sit down with running coach Erica Weitz to break down the science behind how summer training is the secret to a breakthrough fall racing season. Coach Weitz explains the critical physiological adaptations that happen when you train in the heat, such as increased plasma volume and improved thermoregulation, and how these directly translate to a more efficient and powerful performance on a cooler race day. We discuss the strategic role of a summer training block within an annual plan—is it a base phase, a specific prep phase, or a nuanced combination? You’ll also learn which metrics she monitors to ensure athletes are successfully building the resilience needed for a strong fall performance, and her evidence-based strategies for safe and effective heat acclimation.
Beyond the physiology, Coach Weitz delves into the practicalities of transitioning from summer endurance to fall speed. She outlines the typical progression of intensity and specificity that prepares an athlete for the demands of a goal race, from building an aerobic engine to integrating race-specific paces without risking overtraining. We also discuss the often-overlooked role of strength and conditioning in summer for preventing breakdown and enhancing power for faster fall paces. Finally, Erica shares her philosophy on how to cultivate the mental fortitude gained from the "summer grind" and avoid common pitfalls as excitement for fall races builds, ensuring you show up to the start line physically and mentally prepared for your best performance.
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Are you ready to conquer the TCS Sydney Marathon?! 🇦🇺🏃♀️🏃♂️ This is your ultimate, no-holds-barred guide to everything you need to know about preparing for, navigating, and absolutely crushing your Sydney Marathon experience! ✨🤩
In this deep-dive episode, we are bringing you an AMAZING all-star panel 🌟 including the race director 👑, the head coach 🧠, ASICS Australia 👟, an official pacer ⏱️, the admin of the Facebook support group 🤝, an ambassador 🇦🇺, and an amazing runner from the logistics team.
We're going to be talking about: essential travel info (visas, plugs, phones, banks! - and YES, all the promised LINKS are BELOW) 🌍💳, navigating Sydney like a pro 📍, a detailed look at all the marathon weekend events 🎉 and elite fields (YES, Eliud Kipchoge and Sifan Hassan will be there)🏆, crucial race logistics ✅, everything about the TCS Sydney Marathon Running Show (Expo!) 🛍️🎟️, top pacing strategies from an expert 🚀, an in-depth course walkthrough 🏞️, and practical advice covering everything from corrals 🏃♀️ to weather ☀️, hydration vests 💧, pop-up events 🥳, shakeout runs 👟, and epic celebrations! 🍾 We even cover the must-see sights in Sydney! 🌉
Links:
VISAS: https://www.homeaffairs.gov.au/
SYDNEY PLUG CONVERTER: https://www.amazon.com/shop/runningpodcast/list/2YHH311T3YY7N?linkCode=spc&tag=leticialundqu-20&domainId=influencer&asc_contentid=amzn1.ideas.2YHH311T3YY7N
ROME TO RIO https://www.rome2rio.com/
FACEBOOK TCS SYDNEY MARTHON 2025 SUPPORT GROUP https://www.facebook.com/share/g/1ADqAyK61F/?mibextid=wwXIfr
TRANSPORTATION PLANNER https://transportnsw.info/
OUR SOCIALS https://www.instagram.com/runningpodcast/
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🔗 Connect with Us
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Website: https://www.marathonmedia.us/
#SydneyMarathon2025 #TCSydneyMarathon #SydneyMarathon #Marathon #Sydney #Australia #WorldMarathonMajor #RunSydney #MarathonTraining #RaceTips #RunnerTips #RaceDay #RunningGuide #TravelTips #MarathonExpo #PacingStrategy #CoursePreview #EliteRunners #RunningCommunity #InternationalRunner #DestinationRace #RunHappy #marathonlife
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In this insightful interview, Coach Todd Charnetski https://www.instagram.com/runcoachtodd/ who breaks down the five crucial areas for optimal running performance and race day success: Endurance, Stamina, Speed, Durability/Resilience, and Race Toughness. Coach [Coach's Name] clarifies the distinctions between endurance and stamina, offering concrete examples of workouts to build each, and explains why even distance runners need to prioritize speed work. The discussion also highlights the often-overlooked importance of Durability/Resilience in preventing injury through strength training and recovery, and delves into the mental fortitude of Race Toughness, providing strategies for pushing through discomfort. Coach [Coach's Name] provides actionable advice for runners of all levels, from beginners to those looking to break through plateaus, emphasizing how these interconnected pillars contribute to a runner's holistic development and peak performance.
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In this episode of the Marathon Running Podcast, we talk to Kelly Moorman, a truly inspiring runner whose story is a testament to resilience, hope, and the power of the human spirit. Kelly shares how he first got into running and how his journey took an unexpected turn when he was diagnosed with type 1 diabetes at just 12 years old. He opens up about the emotional and physical challenges he faced, including kidney failure at 41 and a life-changing kidney and pancreas transplant in 2011. Just as he began to rebuild his health, Kelly faced another battle — a cancer diagnosis that led to a major surgery known as the Whipple procedure. Through it all, he found strength in movement and in the mindset that kept him putting one foot in front of the other. After relocating to Florida in 2018, Kelly reconnected with the running community, completed his first official half marathon in 2023, and now has his sights set on new goals, possibly even a full marathon. In our conversation, he reflects on the role of running in his recovery, how local run clubs supported his journey, and the lessons he’s learned through adversity. Kelly also shares advice for others facing health setbacks and reminds us what resilience truly means. This episode is a powerful reminder that no matter what we face, there is always a path forward — and often, it starts with a single step.
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You can find our guest on instagram under @conqueringchallenges
Welcome back to the Marathon Running Podcast! In this episode, we're tackling a fundamental yet often misunderstood aspect of running: pace. Whether you're chasing a Boston qualifying time or simply aiming to finish your first 5k feeling strong, understanding and implementing the right paces for your training and racing is absolutely crucial. We'll break down the key factors that influence your ideal speed, provide practical strategies for figuring out your training paces, and equip you with the knowledge to strategize your race day for ultimate success. Plus, stick around to hear a quick snippet from our recent thought-provoking discussion on the high-mileage debate – is it the holy grail or a highway to injury? Let's dive in and unlock your potential by finding your right speed.
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Our guest: @ericaweitzruns
In this episode, we dive deep into the crucial hours, days, and weeks following your marathon finish. We cover the absolute must-dos immediately after crossing the line, focusing on gentle movement, effective rehydration, and that initial carbohydrate and electrolyte replenishment. We then explore the best strategies for the first 24-48 hours, emphasizing consistent nutrition, hydration, and the benefits of very light activity, while also touching on ice baths and contrast therapy. Next, we discuss the importance of active recovery in the first week, providing practical examples of low-impact exercises to aid in waste removal and blood flow. We also address the often-debated topic of time off from running, offering general guidelines and the factors that influence individual needs. Finally, we guide you through a smart and gradual return to running, highlighting the importance of listening to your body when increasing volume and intensity. This episode is your complete guide to optimizing your post-marathon recovery for long-term running success!
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Welcome to the Marathon Running Podcast! This week, we're excited to share our inspiring Boston interview with American record holder Kiara D'Amato. Hear how the 2013 Boston Marathon ignited her journey from struggling marathoner to elite athlete. Kiara discusses the power of resilience, setting realistic goals, the vital role of community, and her mental strategies for success as she prepares for Boston. We also touch on fueling, race tactics, and adapting training. Get ready for an engaging and motivating conversation!In this episode, we feature our interview with Kiara D'Amato. She shares her unconventional path into marathon running after the 2013 Boston Marathon, her journey to breaking American records despite initial struggles, and her insights on resilience, goal setting, community support, mental toughness, and adapting training. Kiara also offers a glimpse into her Boston Marathon preparations.
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This week on the Marathon Running Podcast, we embark on a comprehensive exploration of high-mileage training with a true expert in the field: Hugo van der Broeck (who is on instagram as @run_coach_hugo) shares a unique lens through which to examine the complexities of running significant weekly mileage. In this episode, we leave no stone unturned, starting with a clear understanding of what "high mileage" means for the average runner striving to balance training with the demands of daily life. We delve into the critical importance of injury prevention, discussing common ailments like knee problems, shin splints, and Achilles tendinitis, and how to mitigate these risks while increasing volume. Hugo expertly explains the primary physiological adaptations that occur with consistent high mileage, including a reduction in resting heart rate, an increase in the production of mitochondria and capillaries, and enhanced ATP synthesis. We also discuss the often-overlooked role of strength training, the strategic implementation of mileage increases, the potential benefits and drawbacks of double run days (including the PGC-1alpha connection and immune system considerations), and Hugo's holistic approach to preventing overtraining through sleep, nutrition, nature, and support. As a bonus, we even tackle the intriguing topic of fasted running and its appropriate application in your training. Prepare for an in-depth and incredibly informative conversation that will equip you with the knowledge to approach high-mileage training with confidence and intelligence.
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265. The Distance Switch: Unlock Marathon Speed by Racing Shorter
Our guest: @ericaweitzruns
In this episode, we explore a counterintuitive but highly effective strategy for marathon runners: intentionally switching your training focus to shorter race distances after completing a marathon. We delve into why this isn't just about recovery, but a powerful way to build speed, improve efficiency, and ultimately become a stronger, more resilient marathoner in the long run. We'll discuss the physiological advantages of training for 5ks, 10ks, and half-marathons, and even touch on how trail running and track workouts can contribute to your overall running development.
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With summer weather upon us in the Northern Hemisphere, this episode of the Marathon Running Podcast tackles the hot topic of hydration and electrolytes for runners.
Host Letty chats with registered dietitian Serena Marie, RD (@runnergirldietitian on Instagram), to break down hydration basics and individual needs, including recognizing dehydration and tailoring fluid intake based on sweat rate, weather, and intensity, while also exploring the "drink to thirst" versus planned hydration strategies. They delve into the connection between hydration and gastrointestinal issues, offering advice for sensitive stomachs and pre-race adjustments. The conversation then shifts to key electrolytes for runners, when replacement is truly necessary, practical replenishment methods beyond sports drinks, and guidance on navigating electrolyte supplements.
Finally, Serena and Serena discuss the crucial relationship between hydration and electrolyte balance, common misconceptions, actionable tips for better hydration, and strategies for practicing hydration during training for longer races.
Serena is @runnergirldietitian on instagram!
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This week on the Marathon Running Podcast, we delve into the continuous cycle of the Boston Marathon. Our guest, MK Shea from the Boston Athletic Association, takes us on a journey from the immediate aftermath of the race – the cleanup, the data collection – to the surprisingly early stages of planning for the 2026 event. Learn about the BAA's logistical hurdles, their approach to reuniting runners with lost items, and what keeps them motivated year after year. It's a comprehensive look at the marathon you only see a fraction of.
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Welcome back to the Marathon Running Podcast! Today, we have the incredible honor of speaking with a truly world-renowned marathon coach, Ron Mann. Ron's name is synonymous with elite distance running, and his impact on the sport is undeniable. We're thrilled to welcome him to the show. Many of you will know Ron for his pivotal role in coaching the legendary Wesley Korir to his unforgettable victory at the 2012 Boston Marathon. And more recently, we've seen his guidance contribute to the impressive successes of John Korir in the marathon. Personally, I've had the privilege of a friendship with both Wesley and John, which makes this conversation with Ron even more special. In this episode, we'll delve into Ron's remarkable journey coaching at the highest levels of the sport, extracting invaluable insights and advice that aren't just for the elites, but for every single runner striving to improve.
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In this episode of the Marathon Running Podcast, we have a compelling discussion with Coach Todd Charnetski centered around crafting effective race day strategies. We delve into the nuanced art of accurately gauging your fitness and setting realistic expectations for your performance. Coach Charnetski guides us through the process of meticulously planning your race pace and understanding how to adapt when challenges arise. Beyond the physical aspects, we also explore the importance of cultivating a mindset that embraces the journey and fosters a culture of enjoyment throughout the race experience. Tune in for Coach Charnetski's expert insights on how to approach race day with confidence, strategic awareness, and a genuine appreciation for the event.
aYou can find Coach Todd Charnetski sharing more of his expert coaching insights and connecting with the running community on Instagram at @runcoachtodd. For a deeper dive into his training methodologies and personalized coaching programs, be sure to visit his website at www.smartapproachtraining.com.
In this candid interview, Wayne opens up to our podcast, sharing insights into the planning, challenges, and vision for one of the world's most stunning marathon events.We dive deep into everything Sydney Marathon, from the overwhelming number of applicants and the intricate process of determining the field size to creating an unforgettable expo and pre-race atmosphere. Plus, don't miss our engaging listener Q&A session where Wayne tackles crucial questions about regulations, qualification standards, logistics, the highly anticipated race date and future events, deferral policies, the scenic course, the emotional finish line experience, the impact of legends like Kipchoge and the elite runners, hydration support, sustainability initiatives, where to stay in Sydney, the vital role of pacers and guides, and Wayne's ambitious goal to make Sydney the FUNNEST major marathon!BIG THANK YOU TO TRACKSMITH FOR ALLOWING EM TO HOST THIS INTERVIEW AT THE TRACKHOUSE BOSTON!
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Today we are reviewing the London Marathon 2025. I got to run it and finish off my 6 star journey with this race and had the most epic experience! Let me know if you have any questions.
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In this episode of the Marathon Running Podcast, Tina Muir talks to us about becoming a sustainable runners - and we are not just talking about the environment but rather also body, mind, running community, as well. Her book is called “Becoming a Sustainable Runner.” You can purchase it here: https://www.amazon.com/shop/runningpodcast/list/K5OYFFSR1ZXW?ref_=cm_sw_r_cp_ud_aipsflist_ZDH95SW3CE2HT83CRJ4X
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In this episode of the Marathon Running Podcast, Coach Chris Knighton discusses the vital role of confidence in racing, emphasizing that mental strength can be even more important than physical training. Without a strong mindset, even the best training may fall short on race day. His upcoming course, Mental Skills for Marathon Runners, explores key topics such as setting motivating goals, understanding the purpose of training sessions, planning a long-term running career, developing race confidence, and mastering race visualization. By focusing on these mental strategies, runners can build resilience, trust their preparation, and approach races with confidence and composure.
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Boston is FULL of energy right now and I am here absorbing all of it! It is such a great weekend for the running community!
Now the Boston Marathon 2025 will take place tomorrow! Are you running it? Cheering others on? Here is a little bit of information about the elite field so that you can get an idea WHO IS WHO and maybe decide who you want to be the winner of the 2025 Boston Marathon.
If you want to see the video version of this podcast, it is available on youtube, look for @LettyRuns - there you will see the singlets so you can spot your favorites!
in this essential podcast episode, we sit down with the brilliant Coach Kristyn Smith for the ULTIMATE audio guide to the Boston Marathon course! 🤯 If you wanna watch this - go to youtube!
Whether you're a rookie or a seasoned marathoner, Kristyn's expert insights will arm you with the knowledge to tackle every mile with confidence. We break down each key section, revealing:
Stop guessing and start strategizing! This episode is packed with actionable advice on pacing, race-day tactics, and what to anticipate at every stage of the iconic Boston Marathon.
Tune in to learn:
Don't head to the start line without listening to this crucial episode! Share this with your fellow Boston Marathon runners to help them prepare for Monday! Good luck to everyone racing! You've got this! 💪
Connect with the incredible Coach Kristyn Smith:➡️ Website: https://coachkrisrs.com/
#BostonMarathon2025 #BostonBound #RunnerLife #MarathonTraining #RaceDay #RunningPodcast #RunningTips #CourseBreakdown #CoachKristynSmith #HeartbreakHill #BoylstonStreet #ViralAudio
