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Hosted on Acast. See acast.com/privacy for more information.
The difference between hitting your goal time and missing it often comes down to what you consume, not just how you train.
If you're a runner who wants to train smarter, not just harder, this episode is packed with practical, science-backed strategies to fuel better, recover faster, and race stronger. I break down key tools and tactics that go way beyond just eating carbs and drinking water. You’ll learn what actually works, why timing and consistency matter more than hype, and how small tweaks to your diet and supplement routine can lead to big performance gains. Whether you're prepping for your next race or trying to stay consistent in training, this is your roadmap to making informed, effective choices without the guesswork.
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Your tempo runs aren't making you faster—they're actually making you slower, and I spent years proving this the hard way before finally figuring out what actually works.
Threshold training can be a total game-changer or a complete waste of time if you’re doing it wrong. In this episode, I break down five common mistakes that most runners make with threshold runs and how to avoid them without running more or working harder. Whether you’re training for a race or just want to get faster without burning out, this one’s for you. You’ll learn how to find your real threshold, why sub-threshold training matters more than you think, and how to stop wasting energy on the wrong workouts. It's not about pushing harder; it's about running smarter.
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What if the best strength work for runners doesn’t need any weights?
Running more won’t fix what weak glutes, unstable hips, and lazy posture break down. In this episode, I cover the 5 most powerful bodyweight strength training moves every runner should do. You’ll learn how to do each one with perfect form, why it matters for running performance and injury prevention, and how to modify them for your level. Whether you’re a 5K beginner or a sub-3 marathoner, these moves work—and they don’t require a single machine or dumbbell.
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Your expensive running shoes are actually preventing you from feeling where your foot should land, creating the exact problem they claim to solve.
Overstriding is one of those sneaky mistakes that most runners don’t even realize they’re making—and it could be the thing holding you back. In this episode, I break down what overstriding actually is (hint: it’s not what you’ve been told), why it messes with your performance, and how to spot and fix it using tools you already have. Whether you’re training for your next PR or just trying to run without pain, this is the kind of episode that tells you what’s really going on with your form and how to fix it without making things worse.
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Hydration alone won't save your race; unless you master the science behind it, you're probably doing it wrong.
Most runners think they know how to hydrate and fuel, but they're making critical mistakes that destroy their performance when it matters most. In this episode, I'm breaking down the exact hydration and fueling strategies that will help you avoid cramping, gut issues, and those dreaded mid-race bathroom emergencies. You'll learn why drinking more water can actually hurt your performance, when energy gels are worth the money (and when they're not), and my proven race-day timing system that eliminates porta potty anxiety forever. Importantly, you’ll understand how your body actually processes fluids and fuel so you can show up on race day feeling confident and prepared.
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Lactate threshold is the one pace that impacts everything from your long runs to race day performance, yet 90% of runners train it wrong.
If you’re somewhere between jogging for fun and grinding it out at VO₂ max, you’re likely skipping over the most valuable pace in your training—threshold. In this episode, I break down what threshold running actually is, why it matters way more than you think, and how to train it without needing a coach, a lab, or fancy gear. I’ll walk you through what’s happening inside your body, how to train this “sweet spot” pace, and how to avoid the biggest mistakes runners make with it. You’ll also get a free download to test and train your own threshold pace, so you can finally stop winging it and run smarter.
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What if the best way to PR was to start slower, not faster?
You don’t win your half marathon in the first 5K—you survive it. In this episode, I coached Brandon through his real race plan to run a smart, sub-1:40 half without blowing up. We talk pacing science, elevation strategy, cold weather tactics, and how to finish fast with fuel still in the tank. Whether you’ve hit the wall one too many times or want to feel more in control on race day, this one’s for you.
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Most runners don’t fuel right and it’s costing them performance and recovery.
Ever wondered why your runs sometimes feel effortless while other days your legs feel like lead? It might not be your training—it could be your nutrition. In this episode, I’ll give you real, science-backed strategies to fuel smarter before and after your runs. You’ll learn why your pre-run meal matters more than you think, how to avoid the most common fueling mistakes, and how to use simple, travel-friendly foods to optimize recovery—no supplements or complicated meal prep required. Whether you’re running 5K or prepping for a marathon, this is the essential guide to eating for endurance without overthinking it.
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Most running injuries don’t come from running too much—they come from running too much, too soon.
This episode breaks down exactly how I help runners rebuild fitness after injury without wrecking their bodies. From gym strength to VO2 max, from tempo runs to elliptical intervals, this is the blueprint for stacking fatigue the smart way. If you’re sick of starting over every few months, this is how you build a body that can handle real volume—without breaking down.
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The most successful athletes aren't the ones who train the hardest; they're the ones who know exactly how much they can handle without breaking.
What if you’ve been doing it all wrong—pushing too hard or not hard enough—without even realizing it? In this episode, I unpack the real difference between being slightly overtrained versus slightly undertrained and why that small distinction could make or break your next race. You’ll learn how life, stress, and even altitude play into your training choices, and more importantly, how to listen to your body before it’s too late. Whether you're juggling a busy schedule, prepping for your first marathon, or trying to maintain your edge without burning out, this episode gives you the insight to adjust, recover smarter, and stay in the game longer.
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What if the cross training activity you love most is actually the least effective for improving your running performance?
If you’ve ever wondered whether your spin class or Sunday hike is actually helping your running, this episode is for you. I break down the truth behind popular cross-training activities to reveal which ones actually translate to improved running performance and which ones are just wasting your precious training time. Using both scientific research and real-world testing, I've created a ranking system that shows exactly how "running-specific" each popular cross-training activity really is. You'll discover why that activity you've been relying on might be holding you back, learn about the surprising cross-training method that's 90-95% as effective as actual running, and understand the critical law of specificity that separates runners who improve from those who plateau. If you're tired of spinning your wheels with random workouts and want to make every training session count toward your running goals, this breakdown will completely change how you approach your off-running days.
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Most marathoners show up on race day hoping for the best—but this workout reveals the truth about your fitness long before you toe the line.
What if you could predict your marathon outcome before race day without guesswork or hoping your long runs were enough? In this episode, I walk you through a powerful workout almost nobody is using—but should be. It’s a next-level tweak to a popular track session that not only tests your fitness but strengthens the exact muscles and mindset needed to stay strong in those brutal final miles. I’ll break down what it is, why it works, how to do it, and when to add it to your training block. Whether you're a new runner or a sub-3 marathoner, this session might just be the missing piece to smarter, more confident race prep.
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Rolling out of bed and straight into running is the fastest way to guarantee injury—and I used to be guilty of this exact mistake for years.
Have you ever started a run feeling stiff and sluggish, wishing you could feel loose and ready to go from the first step? In this episode, I'll share my personal three-step warmup routine that has transformed my runs, helping me feel years younger, prevent injuries, and make every stride feel smoother and more energizing. You'll discover how to wake up your body, prime your muscles, and transition smoothly into your run, no matter what time of day you lace up. These strategies are built for real life, easy to fit into busy schedules, and backed by years of experience and experimentation. If you want to run stronger, longer, and with fewer aches and pains, this is your blueprint to start building smarter, more sustainable running habits today.
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I trained for six months to avoid the medical tent—and still almost ended up there.
After months of disciplined heart rate-based training, I took on the marathon to see if the low-intensity aerobic engine I built could carry me across 42.2 kilometers of real-world terrain and unpredictable conditions. What followed was a humbling, high-stakes experiment in pacing, pain management, and mental grit. If you’ve ever wondered how to truly train smart, how Zone 2 feels when it meets the edge of your limits, and what lessons emerge when your best-laid plans collide with race-day chaos, this episode is your field guide. You’ll walk away with clarity on how to approach your own training more intelligently—and what it really takes to execute when it counts.
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Your smartwatch knows more about you than your coach, so why isn’t it helping you train smarter?
What if your smartwatch actually understood you—not just your steps or heart rate, but your lifestyle, goals, and even those off days when your body says “not today”? This episode breaks down the core flaws in current running AI and smartwatch tech, revealing why most fitness platforms fall short for experienced runners. I explore how to take ownership of your data, transform it into powerful insights, and build a personalized, adaptive training system that actually serves you. If you’ve ever felt like your fitness tracker wasn’t keeping up, you’ll want to hear how to flip the script and train 1% better every day—with your own hybrid of human intuition and machine precision.
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What if the key to running faster wasn't about running harder, but about remembering how to skip like a kid?
What if the secret to unlocking faster, more joyful running isn’t another grueling workout, but something so simple you’ve likely been ignoring it? In this episode, I dig into the counterintuitive power of short, controlled bursts that could completely change your approach to training—physically and mentally. We’ll uncover why your ego might be sabotaging your progress, how skipping (yes, like when you were a kid) plays a vital role in performance, and the quiet discipline behind showing up daily with purpose. Whether you're trying to break through a plateau or just bring more intention to your running and life, this episode will give you a smarter foundation and a system you can start today.
Nicole Burnham is a RITA award-winning author of over twenty romance novels, including the popular Royal Scandals series.
Before becoming a full-time writer, she earned both a J.D. and an M.A. in political science from the University of Michigan and practiced law.
As an Army brat, she grew up moving around the world, which has influenced the international settings of her novels. Beyond writing, she is an avid runner (marathons and ultras are her jam!) who incorporates strides into her routine to maintain form and energy. Nicole currently resides in Boston, where she balances her writing career with regular runs on local trails.
Hosted on Acast. See acast.com/privacy for more information.
The fitness tech industry is failing runners, and no one’s talking about it.
Ever felt like your smartwatch or running app just doesn’t get you? You crush a hard workout, and it calls it "unproductive." You take a rest day, and your fitness score drops. The truth? Most fitness tech is stuck in the past; obsessed with data but clueless about what runners actually need. This episode breaks down why the tech we trust with our training is often missing the point, and how that can hold us back without us even realizing it. I dive into what’s really wrong with how fitness data is delivered, why it’s failing more experienced runners, and how we can shift the focus from generic numbers to meaningful insights. If you’re tired of chasing arbitrary metrics instead of real progress, feeling guilty about rest days, or getting useless feedback from your watch, this one’s for you.
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Sprinting might be the most dangerous—and most effective—thing you’re not doing.
In this episode, I break down how distance runners can safely and effectively use drills like skips, strides, windups, and sprints to get faster, feel better, and stay injury-free. You’ll learn why skipping is the glue that holds your fast running together, how to dose speed work safely, and how each drill fits into your training week. It’s not about going hard—it’s about going smart. Perfect for any runner wanting to build lasting speed.
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Are you training to feel good, or are you training to actually get better?
We dive deep into how long runs can become the ultimate dress rehearsal for race day. You’ll learn why messing up your fueling, running without a watch, and embracing small failures during training builds the confidence you need on the big day. We’ll cover pacing, gut training, mindset, and how to turn “bad” runs into breakthrough moments—all without falling into the trap of chasing perfect splits.
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For years, I thought cross-training was just a filler on recovery days — I couldn’t have been more wrong.
This episode flips the script on cross-training. Instead of seeing it as “extra credit” or just something to do when you’re injured, you’ll hear how it can actually help you increase volume, boost recovery, and stay fast without piling on risky mileage. I share the mindset shift that changed my training, break down why your heart and joints adapt at totally different speeds, and lay out how tools like aqua jogging and the elliptical are now part of my playbook.
[00:00] Why cross-training isn’t just for injuries
[00:06] The #1 way to boost mileage without breaking down
[00:14] My old thinking (and why it was wrong)
[00:19] Your heart adapts way faster than your joints
[00:31] Why runners feel fine… until they break
[01:41] The big “aha” moment that changed everything
[03:53] How I’m using aqua jogging + elliptical to train smarter
[04:44] Why walking might beat cycling for runners
[05:14] How cross-training improves recovery between workouts
[05:48] The final question to ask yourself about every workout
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