In this episode, we break down how to strategically plan your training and race calendar using macro and micro cycles — whether you’re targeting a marathon, half marathon, or speed season. We dive into how to balance volume, density, and intensity to structure your year for peak performance without burnout.
You’ll learn how to:
Listen if you want to build your training plan like a pro, understand how effort and structure work together, and get ready to perform your best when it matters most.
Resources Mentioned:
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@melissa_kendter
Consistency. It’s a word that gets thrown around a lot, but for good reason. Consistency is about the patterns you repeat. It’s about showing up for yourself, stacking your wins, and trusting that over time, those small, steady efforts will completely rewrite your story. Today, we’re diving into why consistency matters, what keeps us from it, the psychology behind it, and most importantly, how you can build it into your own life.
This episode breaks down the importance of strength training and essential strength training tips for maximum performance. Learn why strength training matters for overall health and athletic performance, and the key principles to train effectively. Whether you’re a beginner or an experienced lifter, this episode provides actionable advice backed by science to help you train smarter, build strength, and enjoy the process.
@melissa_kendter
Resources Mentioned:
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
Rhea, M. R., et al. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 16(2), 250–255.
Schoenfeld, B. J. (2017). Resistance training: Muscular adaptation and performance outcomes. Strength and Conditioning Journal, 39(2), 10–19.
Bernárdez-Vázquez, R., et al. (2022). Resistance training variables for optimization of muscle hypertrophy. Frontiers in Sports, 3, 949021.
Schoenfeld, B. J., et al. (2022). Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations. Journal of Strength and Conditioning Research, 36(6), 1567–1574.
Iversen, V. M., et al. (2021). No time to lift? Designing time-efficient training programs for strength and conditioning. Sports Medicine, 51(12), 2651–2663.
Crank Sports has been fueling athletes since 2001, and over the years they’ve carved out a strong place in the endurance world with their innovative gels and sports drinks. Today, I’m excited to be joined by the founder — and endurance athlete himself — Mike Mathewson. What sets Crank Sports apart is their mission: to create high-performing products that help athletes show up at their best, no matter the distance. One example of that commitment is their flagship E-Gel, which leads the market with a powerful blend — 230 milligrams of sodium and 37 grams of carbohydrates per serving. This isn’t just about numbers; it’s about science-driven fueling that meets the real demands of training and racing.
In this episode, we dive into the less obvious signs of under-recovery, and why your nervous system, not just your habits, might be the missing piece. But first, we chat about what 5 key aspects to focus on if you're knee-deep in a fall marathon prep. Then, we break down what recovery actually means, how cortisol and hormone shifts affect your sleep and progress, and why fueling and stress perception play a bigger role than you think.
Whether you’re an endurance athlete, a lifter, or just someone trying to train with intention, this episode will help you rethink how you approach rest, training adaptation, and energy. Because more effort isn’t always the answer, smarter recovery is.
We’ll also give you a clear checklist to spot recovery gaps and practical strategies you can start using today.
McEwen, B. S., & Stellar, E. (1993). Stress and the individual. Mechanisms leading to disease. Arch Intern Med, 153(18), 2093-2101.
Mountjoy, M. et al. (2018). IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). Br J Sports Med, 52(11), 687–697.
Harvard Health Publishing (2020). How stress affects the brain and body.
American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.).
Stanford Medicine HRV Research Lab: HRV as a marker of training recovery.
In this episode, we’re breaking down the four pillars of wellness: sleep, energy balance, lifestyle habits, and stress management. You’ll learn why quality sleep is the foundation for hormone balance and recovery, how to build sustainable energy throughout your day, and simple lifestyle anchors that help you feel more grounded and consistent. We’ll also dive into proven tools to manage stress — from breathwork to boundaries — so you can build resilience and stay steady even in busy seasons. Whether you're looking to reset your routine or deepen your wellness habits, this episode will meet you where you are.
🔗 Resources mentioned include The Circadian Code, CDC, Atomic Habits, Burnout, Pubmed, and the Levels Health .
In this episode, we break down one of the most misunderstood parts of training, lifting heavy. Whether you're a runner, a beginner, or someone looking to build strength safely, you'll learn how to start lifting with proper form, build confidence under the bar, and use science-backed strategies like progressive overload and optimal rest.
We’ll cover everything from movement mastery to how many days a week you actually need to train, and why heavy lifting isn’t just safe, but essential for long-term performance, injury prevention, and metabolic health.
To close, we shift into a 10-minute mini mindset reset on creating a training routine you’ll actually stick with. You’ll walk away with tangible mindset tools, flexible structure, and habits that keep you showing up, even when life gets messy.
- A 2014 systematic review and meta-analysis in the British Journal of Sports Medicine
- The LIFTMOR trial (2017)
- https://pubmed.ncbi.nlm.nih.gov/24100287/
- https://pubmed.ncbi.nlm.nih.gov/30131332/
Today we discuss the difference between in-season and off-season weight training when training for a half or full marathon. Whether you’re gearing up for race season or just wrapped up a big goal race, knowing how to adjust your strength work can improve your performance, recovery, and longevity. And what's cool is - it's not that complicated!
Sources:
Balsalobre-Fernández et al., 2018
NSCA Essentials, 2016
Rønnestad & Mujika, 2014
van Gent et al., 2007
Today we're joined by Marathon Nutritionist: Kristy Baumann, Registered Dietician and 13 time marathoner. Whether you're training for your first half marathon or trying to hit a PR in the marathon, or just want longevity in the sport of running what and how you eat can make or break your performance.
Today we talk about how to fuel properly through all phases of training, biggest mistakes endurance athletes can make and what to do, as well as how to navigate the added challenges of summer heat and hydration.
Whether you're training for a fall marathon, trying to maintain your base, or chasing some summer speed, this episode is all about training smarter, not just harder, in the heat. Today we dive into the physiology of heat training, hydration strategies, mental and physical adaptations, and how to leverage heat as a performance enhancer instead of a performance killer.
Hybrid training is a fitness approach that combines endurance training (like running, cycling, swimming) with strength training. The goal is to develop cardiovascular endurance, muscular strength, power, and overall athleticism. In this episode, we discuss hybrid training basics, how to maximize both as a beginner and experienced, some examples of weekly setups, and what to know.
🏋🏽♀️ Need help with your training?
Today we'll be exploring strategic advantages of focusing on shorter races and developing a strong aerobic base and how those are crucial steps toward marathon success.
One of the most powerful tools in a runner's toolkit: running by feel. Running by feel means pacing and adjusting your effort based on internal cues: breath, heart rate, muscle fatigue, mental focus, instead of external metrics like GPS pace or heart rate data. According to a 2016 study in Frontiers in Physiology, perceived exertion is closely linked to physiological markers like lactate levels and heart rate, making it a reliable indicator of exercise intensity (Marcora et al., 2016).
Running by feel is one of the most underrated skills in our sport. It helps you train smarter, recover better, and race with more confidence. Whether you’re chasing a BQ, running your first 5K, or just trying to stay consistent, learning how different efforts feel in your body is a total game-changer.
Today we're diving into a topic that every athlete, recreational or competitive, has faced at some point: what should you do when you approach a workout in a fatigued state?
Maybe you didn’t sleep well or maybe yesterday’s session is still lingering, or maybe you’re just returning to training and everything feels like a grind. So the question becomes: Do you push through? Scale back? Skip it entirely? Let’s unpack it.
www.trainmk.com 1:1 Coaching
New 5K and Half Marathon Programs on the Moves App
Sources:
https://pubmed.ncbi.nlm.nih.gov/33681761/
https://pubmed.ncbi.nlm.nih.gov/23195630/
https://pubmed.ncbi.nlm.nih.gov/25315456/
https://pubmed.ncbi.nlm.nih.gov/15765236/
https://pubmed.ncbi.nlm.nih.gov/21477203/
In this episode, I’m sharing my Boston Marathon experience from Hopkinton to Boston. Then we’re diving into the science of fueling and hydration — specifically, electrolyte depletion: what it is, why it matters for performance, and how you can stay ahead of it. Whether you’re training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go the distance.
Today was an ask your coach series. But we first briefly tough on life lately as I'm advancing toward Boston, then jumped right into rapid fire questions from users:
- how to maintain 'pace' later in a race
- energy drinks before a races or long runs
- coaching ingredients of success
No matter if you're just starting out, preparing for your first 5K, your first half marathon, your third marathon, there's always potential for growth. Take the first step toward your running goals with personalized coaching:
Do colder temps affect running performance? Throughout this podcast, we'll answer the question of do you run slower in the cold, and offer some tips on how to mitigate that effect during winter training.
Today we start with an ask your coach question: is heel striking bad? Then we get into how to increase running mileage safely (specifically for distance running). You've probably heard conflicting responses, so today we take a dive into each!
• heel striking , over-striding
• how to increase running mileage safely
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📲 train with me on moves: trainmk.com
➡️ @melissa_kendter
https://pubmed.ncbi.nlm.nih.gov/32813597/
https://pubmed.ncbi.nlm.nih.gov/19197207/
Today we explore more than 10 effective tips for running without getting fatigued. While there's no one-size-fits-all solution for endless energy on your runs, there are proven strategies that can greatly boost your endurance. Tune in as we dive deep into these helpful techniques. Check out the links below if you need guidance with your hybrid training!
Ask your coach series: How to make a running comeback? And are warm-ups really necessary?
Whether it was an injury, a major life change or an unplanned extended break that kept you sidelined, now is the time to focus on moving forward with your running! We cover 3 tips for runners making a comeback, AND, why warm-ups are necessary.
