Marathon Training Academy: Recent Episodes
Angie and Trevor
The Marathon Training Academy Podcast will help you unlock your potential to conquer the marathon and change your life. Since 2010 Angie and Trevor have shared tips, inspiration, and interesting guests interviews to help listeners run smarter, avoid injury, and go the distance. What RUNNER’S WORLD says about the MTA Podcast: “If you’re training for 26.2, running coach Angie Spencer and her husband, Trevor, have everything you need to reach the finish line. The duo provides plenty of training tips, interviews, and reviews of marathons from around the world. (Angie has run one in every state!) While they don’t always bring on guests, runners like Sara Hall, Dathan Ritzenhein, and even actor Sean Astin have all stopped by.”
In this episode Coach Angie shares how to have the confidence to trust your training to go the distance on race day. This is how you finish 26.2 miles when your longest distance in training is only 20 miles. Plus, Trevor is back from a 45 day tour through Italy, Austria, Germany, Slovenia, Croatia, and Portugal. Hear his “pro tips” for traveling in these countries.
Links Mentioned in This Episode*Speak with a MTA Running Coaching* about your goals! We are here to help you get to the next level.
*MetPro.co* -get a complimentary assessment and consultation with a metobolic coach.
*Run the Athens Marathon* with Angie, Trevor, and Dean Karnazes! See this page for details.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*The Richmond Marathon* in Richmond, Virginia. Sign up for the Capital One 8k!
*Drury Hotels -where the extras are not extra! Use our link to save 10% on your stay or use the code RN2025*.
Imagine surviving your first marathon, only to nearly die from drinking water. In this episode, a Barcelona-based listener shares his terrifying battle with water intoxication—and the powerful life lessons he took from the finish line. Plus, Trevor breaks down his ultimate, off-the-beaten-path “Beer Hall Crawl” through Bavaria. Tune in to discover the hidden local spots most American tourists completely miss!
Links Mentioned in This Episode*Speak with a MTA Running Coaching* about your goals! We are here to help you get to the next level.
*Run the Athens Marathon* with Angie, Trevor, and Dean Karnazes! See this page for details.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*The Richmond Marathon* in Richmond, Virginia. Sign up for the Capital One 8k!
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*Yohay Elam* Linkedin profile.
In this episode we speak with Dimity McDowell about her new book The 27th Mile: How to Smooth the Rough Transition Out of Your Running Years. Dimity has written for numerous publications including Runner’s World, ESPN, The New York Times, and Sports Illustrated. In 2010 she cofounded Another Mother Runner. A mother of two, she lives in Denver, Colorado, with her husband and two dogs.
Links Mentioned in This Episode*Speak with a MTA Running Coaching* about your goals! We are here to help you get to the next level.
*Run the Athens Marathon* with Angie, Trevor, and Dean Karnazes! See this page for details.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*The Richmond Marathon* in Richmond, Virginia. Sign up for the Capital One 8k!
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*Dimity’s Book*: The 27th Mile
In this episode we bring you along on our epic 80-mile running adventure in the Italian Dolomites. Hear trail running tips from our expert mountain guides, and inspiration from podcast listeners who joined us in the Alps!
Special thanks to Jeff Thompson, Carly Brown, Louise Turner, Liz Mukherji, Bekah Shininger, Sonia Dolan, Hank Grabowski, Melissa Bently, Julia Cassandra, Marybeth Duke, Bud Haas, Sheila O’Neil, and our guides from Run the Alps: Bruno Yates, Alistair Crompton, and Marion Giraud!
Links Mentioned in This Episode*Speak with a MTA Running Coaching* about your goals! We are here to help you get to the next level.
*Previnex* -makers of Joint Health Plus and Muscle Health Plus -two products I take every day that help me maximize my recovery and performance as a long distance runner. Use code MTA for 15% off your first order.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*The Richmond Marathon* in Richmond, Virginia. Sign up for the Capital One 8k!
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*Our Instagram*: see photos @marathonacademy
*Bekah Shininger Instagram*: for more fun videos from our trip see @bekinreallife
Day 1: OrtiseiDistance – 18.76 km / 11.73 miles
Elevation Gain – 457 m / 1522 ft
Elevation loss – 1029 m / 3427 ft
Day 2: Plattkofel HütteDistance – 24.57 km / 15.35 miles
Elevation gain – 1,340 m / 4462 ft
Elevation loss – 1034 m / 3443 ft
Day 3: SelvaDistance – 16.04 km / 10 miles
Elevation gain – 642 m / 2137 ft
Elevation loss – 1369 m / 4558 ft
Day 4: San CasianoDistance – 16.59 km / 10.37 miles
Elevation gain – 980 m / 3263 ft
Elevation loss – 1024 m / 3409 ft
Day 5: Refugio LagazuoiDistance – 18.36 km / 11.48 miles
Elevation gain – 1287 m / 4285 ft
Elevation loss – 311 m / 1036 ft
Day 6: CortinaDistance – 22.32 km / 13.95 miles
Elevation gain – 354 m / 1178 ft
Elevation loss – 1882 m / 6267 ft
Day 7: CortinaDistance – 10.76 km / 6.73 miles
Ascent – 574 m / 1911 ft
Descent – 975 m / 3246 ft
In this episode we bring you part 2 of our Ask the Coach Q&A as we tackle questions about fueling for an ultra, shin splints, bunions, super shoes, strength training, runner’s trots, knee pain, fueling, and running postpartum.
*Speak with a MTA Running Coaching about your goals! We are here to help you get to the next level. Lagoon Sleep* -With Lagoon pillows, you’ll fall asleep faster because you’re matched with the pillow that will be most comfortable for your sleep position and body type. Use the code “MTA” for 15% off your first purchase.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*Coach Angie Spencer* is a running coach and registered nurse who has finished 72 marathons (including 6 ultramarathons). She lives in central Pennsylvania with Trevor and their three sons.
*Coach Abby Omerza* is the Head Coach at MTA and has a Master of Science in Exercise Physiology and Fitness Leadership. She’s a Boston qualifier, ultra-runner, and triathlete who lives near Chicago, Illinois.
In this episode Coach Angie and Coach Abby answer questions about running marathons (and getting faster) after age 50, considerations for female runners in menopause and perimenopause, heart rate training, the Maffetone Method, ultra training and more! Thanks to everyone who sent in a question!
*Speak with a MTA Running Coaching about your goals! We are here to help you get to the next level. MetPro.co* -get a complimentary assessment and consultation with a metobolic coach.
*Lagoon Sleep* -With Lagoon pillows, you’ll fall asleep faster because you’re matched with the pillow that will be most comfortable for your sleep position and body type. Use the code “MTA” for 15% off your first purchase.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*Coach Angie Spencer* is a running coach and registered nurse who has finished 72 marathons (including 6 ultramarathons). She lives in central Pennsylvania with Trevor and their three sons.
*Coach Abby Omerza* is the Head Coach at MTA and has a Master of Science in Exercise Physiology and Fitness Leadership. She’s a Boston qualifier, ultra-runner, and triathlete who lives near Chicago, Illinois.
In this episode, we speak with longtime Academy member Cari Masek, who ran her first marathon after being inspired by an episode of this podcast. Running has changed her life — giving her the confidence to set goals, dream big, and inspire others.
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA Running Coach.
*June 3 is Global Running Day and UCAN is doing their biggest sale of the year! Get 40% OFF sitewide with code MTA40*. Stock up on long-lasting, easy-on-the-gut fuel, including the NEW Strawberry Kiwi and Citrus Energy Gel + Electrolytes.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*Cari Masek* is an avid runner, race pacer, and coach. She races every distance from 5k to 50k, with her favorite being the Half Marathon. Having completed over 100 half marathons, she is currently working on a ONE STATE goal to run every half in Ohio.
She volunteers as a pacer at seven local half marathons, a race director at two local races, and as a coach for three different kids programs. She has been the head coach of the Centerville Striders Elementary Cross Country team for fourteen years. Knowing she is making a positive impact on the next generation of runners (k-6th grade) means more to her than any personal accomplishment.
Cari ran her first marathon after being inspired by an episode of the Marathon Training Academy and would say running has absolutely changed her life too, teaching her to set goals and dream big. The running community is the best and she is grateful to be a part of it.
In this episode we share our top three gear picks, running books, favorite marathons, runners we admire, interesting things we’ve found on a run, embarrassing running mishaps, daily healthy habits and more!
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA Running Coach.
*Previnex* -makers of Joint Health Plus and Muscle Health Plus -two products I take every day that help me maximize my recovery and performance as a long distance runner. Use code MTA for 15% off your first order.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
In this episode we speak with bestselling author Martin Dugard about the inspiring people who made running mainstream. The first NYC Marathon only had 127 runners (only 1 woman). Now it draws over 50,000 runners (half of whom are women) and over 2 million spectators. Martin Dugard explains how we got here. Hear about Steve Prefontaine, Frank Shorter, Joan Benoit, Grete Waitz, Bill Rogers, Jim Ryun, and others.
Links Mentioned in this Episode*Run Coaching*. Work with an expert MTA Running Coach.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*Lagoon Sleep* -With Lagoon pillows, you’ll fall asleep faster because you’re matched with the pillow that will be most comfortable for your sleep position and body type. Use the code “MTA” for 15% off your first purchase.
Martin Dugard is the author of a dozens #1 NYT bestsellers. He is a Fellow of Great Britain’s Royal Geographical Society, board member of USA Track and Field Foundation, and a high school distance running coach.
His new book is called The Long Run: Steve Prefontaine, Frank Shorter, Joan Benoit, Grete Waitz, and the Decade That Made the Marathon Cool.
In this episode Angie and Trevor discuss the watershed moment that just happened at the London Marathon when two runners smashed the 2 Hour Barrier in the marathon. Sabastian Sawe of Kenya ran 1:59:30 and Yomif Kejelcha of Ethiopia finished 2nd in 1:59:41! How did we get to this moment and what can we learn from it?
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA Running Coach.
*MetPro.co* -get a complimentary assessment and consultation with a metobolic coach.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
In this episode we speak with Sara Hall about her new memoir ‘For The Love Of The Grind’! Sara won the Master’s Division at the 2026 Boston Marathon with a time of 2:31:55.
Sara Hall has been competing for over twenty years and has been nationally ranked for almost three decades. She is a previous American record holder in the Half Marathon when she ran 1:07:15 at the Houston Half in 2022. Sara and Ryan Hall live in Flagstaff, Arizona, and have four adopted daughters from Ethiopia.
*For the Love of the Grind* is a love letter to running, and the story of Sara’s growth as an athlete, wife, and mom.
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA Running Coach.
*UCAN -Try the FREE UCAN Trial Sample Pack which includes bars, powders, gels, and hydration products — 6 total items. Just pay shipping. Save 25% on your entire order with code MTA*.
*Altra Running -Altra shoes are designed with the Altra Fit, with room for your toes for comfort, balance, and strength. Use code MTA10* for 10% off. And Stay Out There with Altra.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
Trevor and Angie here just jumping into your podcast feed with an important announcement! Do you dream of running the Authentic Athens Marathon? This coming November we are teaming up with Dean Karnazes for a special tour for listeners to the MTA Podcast. Join us in Athens, Greece, for 7 days of running, sight-seeing, trying amazing cuisine, and hanging out with other likeminded runners (and spouses).
The trip starts on *November 5th and ends November 13th 2026*. The tour is near capacity so please email us soon if you want to go!
SEE THIS PAGE FOR DETAILS: https://www.marathontrainingacademy.com/athens-marathon-tour-with-mta-and-dean-karnazes
The *Authentic Athens Marathon* follows the historic route from the seaside village of Marathon to the Panathenaic Stadium, where the first modern Olympic Games were held in 1896. This route commemorates the legendary feat of the marathon runner Pheidippides, who, according to tradition, ran from Marathon to Athens in 490 BC to announce the Greek victory at the Battle of Marathon, before collapsing and dying of exhaustion.
Our host *Dean Karnazes is author of the book The Road to Sparta -Reliving the Ancient Battle and Epic Run That Inspired the World’s Greatest Footrace*. Dean has been featured on The Today Show, 60 Minutes, The Late Show with David Letterman, CBS News, CNN, ESPN, The Howard Stern Show, NPR’s Morning Edition, Late Night with Conan O’Brien, the BBC, and many others. He has appeared on the cover of Runner’s World, Outside, and Wired magazine’s, and has been featured in TIME, Newsweek, People, GQ, The New York Times, USA TODAY, The Washington Post, Men’s Journal, Forbes, The Chicago Tribune, The Los Angeles Times, the Wall Street Journal and the London Telegraph, to mention a few.
In this episode, Trevor and Angie take you behind the scenes of what happened after Trevor completed his first marathon in 2011. Flashback with us to a sub-4 breakthrough in New Orleans, road trips to Alaska, running through the Olympic Stadium in Munich, trail adventures in the Alps, and the incredible listener community that literally hosted us in their homes from Missoula to Switzerland. You never know what running a marathon will lead to next!
Links Mentioned in this Episode*Run Coaching*. Work with an expert MTA Running Coach.
*Lagoon Sleep* -With Lagoon pillows, you’ll fall asleep faster because you’re matched with the pillow that will be most comfortable for your sleep position and body type. Use the code “MTA” for 15% off your first purchase.
*Previnex* -makers of Joint Health Plus and Muscle Health Plus -two products I take every day that help me maximize my recovery and performance as a long distance runner. Use code MTA for 15% off your first order.
*Drury Hotels* -where the extras are not extra! Use our link to save 10% on your stay.
MTA meetup in Myrtle Beach, South Carolina, 2014MTA meet up at the 2015 Marine Corps Marathon2016 MTA meet up at the Berlin MarathonWith Andy and Franziska at Oktoberfest 1 week before the Munich Marathon2018 camper trip to Alaska for Angie to run the Juneau MarathonWith Barbara and David after The Jungfrau Marathon in SwitzerlandTony, Dominique, and boys. This family was a Godsend at the end of the Kaisermarathon in AustriaRunning in the Italian Alps in 2021Lake Tisza relay in Hungary with Krisztian and HuckWith MTA fans Fiona, Ron, and Brummell at the Beer Lovers’s Marathon in BelgiumGroup photo with the amazing runners who joined us in 2024 for the TMBfrom our 2025 running retreatRace morning at the Dublin Marathon 2025
In this episode Coach Angie shares what she’s learned about training as she’s gotten older. She ran her first marathon in 2008 and has since completed 72 marathons and ultras. What has she learned about recovery, nutrition, strength, and balancing running with life? Enjoy!
Links Mentioned in This Episode*Lagoon Sleep* -take their awesome 2 minute sleep quiz to find your match. Use the code “MTA” for 15% off your first purchase.
*The North Face* offers everything you want to outfit your next outdoor adventure from rugged, expedition-proven luggage to haul all of your gear, to award-winning trail running footwear and performance apparel! Never Stop Exploring
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
In this episode we speak with Mike Wardian -the 51 year old adventure runner who recently set the record for fastest 50k on Seven Continents in Seven Consecutive Days! He’s also planning to row across the Atlantic Ocean.
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA Running Coach.
*Air Doctor Pro* air purifier: use promo code MTA to get UP TO $300 off today! AirDoctor comes with a 30-day money back guarantee, plus a 3-year warranty—an $84 value, free!
*IQBAR brain* and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
Michael Wardian short bio: Husband, Father, Ship Broker, Sponsored Elite Runner (sponsored by Teva), Speaker, Running Coach, Chess Player, Pickleballer, Beekeeper, Guinness World Record Holder, Race Director, Dog Runner. Wardian has set 25 Fastest Known Time running records in five countries and he races frequently at multiple distances. He has won national championships at 50k, 50 miles, and 100k. He has completed the 7 Continents Challenge three times, set a FKT on the AT, and has run across the US.
In this episode Angie shares the story of how she went from struggling to train for her first marathon to becoming a Marathon Maniac, 50 State Marathon finisher, ultra-runner, and coach. We hope her story will be an inspiration to you!
Links Mentioned in This Episode*Run Coaching. Work with an expert MTA Running Coach.MetPro.co* -See what it’s like working with your own metabolic coach!
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
In this episode we pay tribute to *Jeff Galloway* (1945-2026) who passed away on February 25th at the age of 80. Jeff was an Olympian, author of over 20 books, and the creator of the Galloway Run/Walk/Run method (also called “Jeffing”).
Hear an excerpt from our 2015 interview with Jeff; plus Coach Angie explains how to incorporate the Run/Walk/Run Method in your training.
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA Running Coach.
*MetPro.co* -See what it’s like working with your own metabolic coach.
*UCAN* -get the Trial Sample Pack for free with our link, just pay shipping!
In this episode we reach into the podcast vault and play a recording from when Trevor ran his first full marathon. This is an entertaining look at the joy and agony a first-timer feels, especially someone who once hated running.
After two years of hard work Trevor was able to transform himself from a desk potato to a successful marathon finisher. He ran the 2011 St. Louis Rock ‘n’ Roll Marathon with a finishing time of 4:31:40. He’s since completed 25 marathons and two 50ks.
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA Running Coach.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*Drury Hotels* -where the extras are not extra! Use our link to save 10% on your stay.
*Altra Running* -Altra shoes are designed to fit the natural shape of feet with room for your toes, for comfort, balance, and strength. So you can focus on what really matters: Getting out there!
In this episode we are joined by Coach Henry Howard to talk about the myths and facts around ultramarathon training . . . and answer questions from podcast listeners.
Henry Howard was coached by Angie from 2014-2016 and was able to PR, BQ, and run his first ultra. Now he is a coach on our team helping clients reach their potential! He is a Certified Running Coach, 3:16 marathoner and has multiple Boston, NYC, and Chicago qualifiers. He has finished more than 45 marathons and ultras (50k to 100 miles) with some podium finishes. Most recently he finished the Dinosaur Valley 100k in 15:11!
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA Running Coach.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*Altra Running* -Altra shoes are designed to fit the natural shape of feet with room for your toes, for comfort, balance, and strength. So you can focus on what really matters: Getting out there!
In this episode Ultramarathon Man Dean Karnazes shares the 4 P’s for achieving big goals and how he pushes through the tough miles. Plus, you will learn the history of the world’s first marathon (held in 1896). And we share details about the epic 2026 Athens Marathon Tour which will be co-hosted by MTA and Dean Karnazes!
Links Mentioned in This Episode*Athens Marathon Tour with Dean Karnazes and MTA*. The tour starts on November 5th and ends November 13th 2026. Space is limited so please email us if you want to go!
*Run Coaching*. Work with an expert MTA Running Coach.
*Altra Running* -Altra shoes are designed to fit the natural shape of feet with room for your toes, for comfort, balance, and strength. So you can focus on what really matters: Getting out there!
*UCAN* -get the Trial Sample Pack for free with our link, just pay shipping!
*Dean Karnazes* has pushed his body and mind to inconceivable limits. Among his many accomplishments, he has run 50 marathons, in all 50 US states, in 50 consecutive days. He’s run across Death Valley in the middle of summer, and he’s run a marathon to the South Pole.
His list of competitive achievements include winning the World’s Toughest Footrace, the Badwater Ultramarathon, and winning the 4 Deserts Challenge, racing in the hottest, driest, windiest and coldest places on earth.
He’s the author of 5 books:
- Ultra Marathon Man -Confessions of an All Night Runner
- 50/50 -SECRETS I LEARNED RUNNING 50 MARATHONS IN 50 DAYS
- Run -26.2 Stories of Blisters and Bliss
- A Runner’s High -My Life in Motion
- The Road to Sparta -Reliving the Ancient Battle and Epic Run That Inspired the World’s Greatest Footrace
A NY Times bestselling author, he’s been featured on The Today Show, 60 Minutes, The Late Show with David Letterman, CBS News, CNN, ESPN, The Howard Stern Show, NPR’s Morning Edition, Late Night with Conan O’Brien, the BBC, and many others. He has appeared on the cover of Runner’s World, Outside, and Wired magazine’s, and has been featured in TIME, Newsweek, People, GQ, The New York Times, USA TODAY, The Washington Post, Men’s Journal, Forbes, The Chicago Tribune, The Los Angeles Times, the Wall Street Journal and the London Telegraph, to mention a few.
In this episode we bring you a marathon success story with Katie Low -who was able to transform her training and achieve the dream of running a BQ at the California International Marathon. In this conversation Katie shares how she went from being chronically fatigued and under-fueled to having more energy for training and running a marathon without hitting the wall!
Katie works as a character animator at Walt Disney Animation Studios and is co-host of the Animation Happy Hour Podcast.
*Talk to our Head Coach* about your goals in 2026. Free 30 minute consultation.
*Joint Health Plus* by Previnex -prevention is the best medicine and you need to protect your joint cartilage from breakdown. Get 30% off during their Black Friday Sale (no coupon code needed) or use code MTA for 15% off your first order the rest of the year.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
This is our annual book episode! Angie and Trevor discuss the books they enjoyed in 2025– top picks for both fiction and nonfiction.
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA Running Coach.
*MetPro.co* -See what it’s like working with your own metabolic coach.
*Altra Running* -Altra shoes are designed to fit the natural shape of feet with room for your toes, for comfort, balance, and strength. So you can focus on what really matters: Getting out there!
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
The Book Episode: Our Top Reads in 2025Angie got through a total of 241 books in 2025. (95 fiction and 146 nonfiction)(audio = 144, hardcopy = 94, ebook = 3).
Authors We Interviewed on the PodcastHere are the books we featured on the podcast this year. See links to the author interviews.
- Think Like a Runner by Jeff Horowitz
- How to Run the Perfect Race by Matt Fitzgerald
- The Norwegian Method by Brad Culp
- The Explorer’s Gene by Alex Hutchinson
- Ballistic by Henry Abbott
- Extreme Balance by Joe DeSena
- The Runaway Housewives of the Appalachian Trail by Kitty Robinson
- Fuel for Thought by Renee McGregor
- Don’t Call it a Comeback by Keira D’Amato
- Lootie’s World Run by Marie Leautey
- The Running Ground by Nicolas Thompson
Angie’s Top 10 Non-Fiction Reads:*The Art of Memoir* by Mary Karr
Memoir is one of my favorite genres and this book takes a peak behind the scenes on writing an engaging memoir. In fact, Mary Karr weaves in so many personal anecdotes that it doesn’t feel like a how-to book at all. Some of the core principles she talks about have to do with dealing with the truth as you remember it, turning vulnerability into art, and finding your unique story. Everyone from the casual reader to someone who wants to write a memoir will enjoy this book.
*Awake* by Jen Hatmaker
I’ve followed Jen Hatmaker on Instagram for a number of years and she has a very funny and relatable way of sharing her life. Her latest book is a memoir and talks about the dissolution of her 25 year marriage and how she had to come awake to many important areas in her life as a result.
*Bad Therapy- Why The Kids Aren’t Growing Up* by Abigail Shrier
The author is an investigative journalist who argues that aspects of the mental health industry is harming American children by over-diagnosing and over-treating normal struggles. It’s important to get children the mental health help that they need but Shrier warns that normal developmental challenges and emotions are sometimes mislabeled as mental disorders which can lead children to adopt an “illness identity.”
*It Didn’t Start With You* -How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn
This book talks about how trauma and epigenetic are linked. Trauma can change how our genes work and influence stress responses, health, and mood and these alterations can be passed down to future generations, which can help explain intergenerational trauma. This was a very eye opening book and helpful for anyone processing struggles linked to family history.
*The Marvelous Pigness of Pigs* by Joel Salatin
Since reading Michael Pollan’s book, The Omnivore’s Dilemma, I’ve been working on getting the meat our family eats from ethically sustainable sources. Joel Salatin, owner and operator of Polyface Farms, makes the case for how farming and ranching practices need to change (for the good of the environment, the animals, the farmer, and society in general).
*Inner Excellence* by Jim Murphy
This is a book that was first published back in 2009 and was updated in 2020. It has been used by many professional athletes and high achievers to develop a stronger mental and emotional game. NFL player, A.J. Brown of the Philadelphia Eagles, was filmed reading this book on the sidelines of a January 2025 playoff game and the book started selling thousands of copies. Some of the principles in the book that resonated with me were detaching self-worth from outcomes so that your identity isn’t tied to results or achievements. Instead of asking, “How did I do?” Ask, “What did I learn?” Another important take-away was learning to gain control over my inner world. We don’t have to believe everything our mind tells us. Yes, we should recognize emotions and thoughts but then come back to our core values to develop self-mastery.
*Estrogen Matters* -Why Taking Hormones in Menopause Can Improve Women’s Well-Being and Lengthen Their Lives- Without Raising the Risk of Breast Cancer (Revised and Updated) by Avrum Bluming and Carol Tavris
As a woman in perimenopause I’ve been educating myself on how to make this transition in life work for me. As a result I started using Hormone Replacement Therapy (HRT) two years ago and it has improved my life physically, mentally, and emotionally. Thankfully the FDA removed the black box warning on HRT in 2025 after years of misinformation. This book is a must read for women in their mid-30’s and up, those who have experienced surgical menopause, or anyone who wants to understand the role of estrogen more completely.
*From Strength to Strength*– Finding Success, Happiness, and Deep Purpose in the Second Half of Life by Arthur C. Brooks
Brooks is a Harvard professor and happiness columnist for The Atlantic. He draws on philosophy, social science, biography, and spirituality to offer a helpful roadmap for aging well in the second half of life. In order to embrace, and not fight, the inevitable decline we need to redefine success (moving away from being primarily validated by money or job titles) and look to internal measures like a deeper sense of purpose, wisdom, strong relationships, and service to others.
*Nuclear War: A Scenario* by Annie Jacobson
Annie Jacobson is one of those authors from which I will read anything she writes. In this rather bleak (but fascinating) book she lays out the history of nuclear programs throughout the world and presents a scenario in which nuclear weapons are used. Spoiler alert- there are no good outcomes.
*Breath- The New Science of a Lost Art* by James Nestor
I’ve struggled with allergies since childhood, dealing with a lot of nasal congestion. As a result I was a mouth breather and this book challenged me to take a look at my breathing patterns and make some changes. Over the course of a year I trained myself to breathe through my nose during the day (but nighttime was a bigger challenge). A few months ago I started using mouth tape at night (and an airflow clip nasal dilator called Snore Less Now to open up my airway). I’ve experienced better mouth hygiene and deeper sleep as a result.
Honorable Mentions (nonfiction) Hidden Potential by Adam Grant
* All the Way to the River by Elizabeth Gilbert
* Slow Productivity by Cal Newport
* Evidence Not Seen by Darlene Deibler Rose
* Revenge of The Tipping Point by Malcolm Gladwell
* The Let Them Theory by Mel Robbins
* Invisible Women by Caroline Criado Perez
* Everything is Tuberculosis by John Green
* You Could Make This Place Beautiful by Maggie Smith
* The Next Conversation by Jefferson Fisher
Angie’s Top 10 Fiction Reads:The Grey Wolf by Louise Penny (#19 in the Armand Gamache series) and The Black Wolf* (#20 in this series)
If you enjoy mysteries and thrillers this series is excellent. I’ve particularly enjoyed listening to them on audiobook since I’m not a French speaker and would probably mispronounce many names and places otherwise.
*The Life Impossible* by Matt Haig
I’ve enjoyed every book that author Matt Haig has written and this one was no exception. The Life Impossible follows a retired math teacher named Grace who is grieving the loss of her husband and son. She receives an unexpected inheritance which forces her outside of her comfort zone, helping her to deal with her past and find new purpose for the future.
*Demon Copperhead* by Barbara Kingsolver
This book is a modern retelling of Charles Dicken’s David Coperfield. It follows a boy named Damon Fields who is born into poverty in modern rural Appalachia. He has a very tumultuous life particularly because of the weakness of the foster care system. The book deals with some very heavy subjects but it’s ultimately a story of resilience and the power of finding hope in community and through art.
*The Burning White* by Brent Weeks
This is the fifth and final book in the Lightbringer Series, a modern fantasy set in a world governed by light and the magic of Chromaturgy. In this world, some people called drafters have the ability to harness light to create a physical substance called “luxin.” Each color has unique powers and identity and the drafter is changed over time.
*Red Rising Series* by Pierce Brown
My teens had read this series a few years ago so I was a bit late to the game. But once I finished the first book, Red Rising, I devoured the other five in this fantasy/sci-fi series and am eagerly waiting for the final book to be released in the summer of 2026. The series centers on class warfare because of a rigid caste system and the main character gets involved in an attempted revolution. This fast paced series is full of action and violence and is set in space.
*The Measure* by Nikki Erlick
In this book everyone who reaches a specific age receives a box revealing their lifespan. The story follows eight people who wrestle with the decision whether to open their boxes or not and what to do with the information they get. Ultimately it’s an uplifting book that encourages us to live life to the fullest.
*Twice* by Mitch Albom
This is a magical realism novel about a boy named Alfie who discovers that he gets two chances at everything in his life. It has a very engaging storyline (which kept me guessing until the end). It really made me see even more value in imperfection and the growth that comes from learning.
*Marble Hall Murders* by Anthony Horowitz
This mystery follows freelance editor Susan Ryleland who finds herself unwillingly entangled in the death of an author whose book she is working on. I enjoy a mystery that keeps me guessing.
*The Loneliness of Sonia and Sunny* by Kiran Desai
I enjoyed the audiobook version of this book which follows the story of Sonia and Sunny who are both Indian immigrants to the United States and who are navigating love, family, country, class, and race.
Trevor’s Top Reads in 2025:Trevor managed to finish 41 books last year. These ones rose to the top:
*How the Irish Saved Civilization* -The Untold Story of Ireland’s Heroic Role from the Fall of Rome to the Rise of Medieval Europe by Thomas Cahill. Basically, the Irish saved civilization because their monasteries preserved classical texts, learning, and book making after the fall of the Roman Empire. Irish monks later established monasteries on continental Europe which became centers of learning.
*American Nations* -A History of the Eleven Rival Regional Cultures of North America by Colin Woodard. This was a paradigm shaping book and provides the best explanation that I’ve heard for regional differences in the USA.
*As You Wish* -Inconceivable Tales from the Making of The Princess Bride (1987) by Cary Elwes. If you love the movie, listen to the audio book as Cary Elwes and other cast members share behind-the-scenes stories.
*The Shortest History of Ancient Rome* -A Millennium of Western Civilization, from Kingdom to Republic to Empire: A Retelling for Our Times by Ross King. Trevor is a big fan of the Shortest History Series because they provide short overviews without getting too myopic or tedious.
*Mark Twain* by Ron Chernow. This is a 1,200 page tome or 45 hours on audio book. Fun fact! Twain smoked between 22-40 cigars per day. Let’s end with some Mark Twain quotes:
“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d druther not.”
“Age is an issue of mind over matter. If you don’t mind, it doesn’t matter”.
“Never argue with stupid people, they will drag you down to their level and beat you with experience.”
“The man who does not read good books has no advantage over the man who cannot read them”.
It’s time for our annual Year In Review where we take a look back at the top records, breakthroughs, and notable stories to come out of the running world in 2025. We bring you both the inspiring and the bizarre, it’s all in here!
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA running Coach.
*Join the Academy* and access our new course Optimizing Your Running Form by Coach Athena!
*Altra Running* -Altra shoes are designed to fit the natural shape of feet with room for your toes, for comfort, balance, and strength. So you focus on what really matters: Getting out there.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes 5 AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*MetPro.co* -For the first time ever, MetPro is offering MTA listeners a full 30-day experience for just $95 with absolutely no strings attached! See what it’s like working with your own metabolic coach. Limited to the first 30 people.
In this episode Coach Athena joins the podcast to answer questions about optimizing running form. Athena ran her first marathon in 2002 and she learned some lessons the hard way! Listen as she answers questions about over-striding, heel striking, glute activation, core strength, proper form while running hills, and if it makes sense to tinker with your natural running form. Enjoy!
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA running Coach.
*Join the Academy* and access our new course Optimizing Your Running Form by Coach Athena!
*Joint Health Plus* by Previnex -prevention is the best medicine and you need to protect your joint cartilage from breakdown. Get 30% off during their Black Friday Sale (no coupon code needed) or use code MTA for 15% off your first order the rest of the year.
*Altra Running* -Altra shoes are designed to fit the natural shape of feet with room for your toes, for comfort, balance, and strength. So you focus on what really matters: Getting out there.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes 5 AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*Coach Athena* has a Masters degree in Exercise Science and Health Promotion and is an Exercise Physiologist. She is also a RRCA Level 2 Certified Running Coach, UESCA Ultra Run Coach a Certified Personal Trainer, Corrective Exercise Specialist, Performance Enhancement Specialist, and Certified Coach in Menopause for Athletes and Women Are Not Small Men courses and Menopause Fitness Specialist. She has completed 18+ marathons (5 Boston qualifiers), 11+ ultras, countless half marathons and numerous obstacle race 1st place finishes. She lives and trains in San Antonio, Texas.
In this episode we bring you an interview with Doug Mayer -writer, ultra runner, and founder of Run the Alps. Hear Doug’s thoughts on cultivating an endurance mindset, new trends in trail running, and what it’s like to run in the Italian Dolomites. Plus, Trevor shares key takeaways from his journey to North America’s largest trade show for runners.
Links Mentioned in This Episode*2026 Running Retreat* in the Italian Dolomites with Run the Alps. See this page for details. The tour starts on June 16th 2026. (8-nights, 9-days).
*Run Coaching*. Work with an expert MTA running Coach.
*UCAN* -get the Trial Sample Pack for free with our link, just pay shipping!
*Altra Running* -Altra shoes are designed to fit the natural shape of feet with room for your toes, for comfort, balance, and strength. So you focus on what really matters: Getting out there.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*Drury Hotels* -Get 10% off your stay with our link!
Doug Mayer grew up skiing in New Hampshire’s White Mountains and in a past life he worked as a Producer for the NPR show Car Talk. Today he is the owner of Run the Alps and writes for a number of trail running media outlets, including Outside, Trail Runner, and Ultrasignup. His latest book is ‘The Last of the Giants’, a graphic novel about running Italy’s 330-km long Tor des Géants trail race. He also wrote ‘The Race that Changed Running: The Inside Story of UTMB‘. He lives in Chamonix, France, with his partner and dog Izzy.
In this episode we speak with Nicolas Thompson -CEO of The Atlantic and author of the book, ‘The Running Ground -A Father, A Son, and the Simplest of Sports’. Hear his reflection on how running helped him amid personal crises; getting faster after 40; and how he finds time to fit running into his day.
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA running Coach.
*Altra Running* -Altra shoes are designed to fit the natural shape of feet with room for your toes, for comfort, balance, and strength. So you focus on what really matters: Getting out there.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*MetPro.co* -For the first time ever, MetPro is offering MTA listeners a full 30-day experience for just $95 with absolutely no strings attached! See what it’s like working with your own metabolic coach. Limited to the first 30 people.
Nicholas Thompson (born 1975) is an American technology journalist, author, and media executive. He has been the chief executive officer of the American magazine The Atlantic since February 2021. Thompson previously worked as editor-in-chief of Wired and The New Yorker’s website. He is the author of two non-fiction books, is a contributor for CBS News, and regularly appears on CBS This Morning and CBSN. Thompson competed in running as both a high school student and briefly on his college team at Stanford. In 2021, Thompson set the American 45-49 age-group record at the 50-kilometer distance after running 3:04:36 at the Brooks Row River 50K in Oregon. As of 2025, he had completed the New York City Marathon 12 times, running his fastest time of 2:29 at the age of 44.
Our Yearly Sale + New Course on Running FormHello runners! Just a heads up that not only can you save big on Academy Membership during our Black Friday / Cyber Monday Sale . . . you can also be the first to get our brand-spanking-new Run Form program designed by the amazing Coach Athena.
Mastering proper running form is key to running efficiently and staying injury free. Coach Athena is a certified running form instructor and will teach you the mechanics and drills to perfect your form!
*See this page for details!*
In this episode we take you to Charm City Run in Frederick, Maryland, to speak with store owner Josh Levinson about running shoe tech and terminology. How are running shoes engineered these days and what is the insider terminology you should know? Learn about stack height, heel-to-toe drop, stability, energy return, carbon and nylon plates, midsole foam durometer, torsional rigidity, gusseted tongue, and more.
Josh and Kara Levinson opened their first specialty running store in 2002. Charm City Run now has 7 locations (six in Maryland and 1 in Delaware) and 200 employees!
Special thanks to Academy member Stefanie Smith for arranging this interview!
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA running Coach.
*Altra Running* -Altra shoes are designed to fit the natural shape of feet with room for your toes, for comfort, balance, and strength. So you focus on what really matters: Getting out there.
*Joint Health Plus* by Previnex -prevention is the best medicine and you need to protect your joint cartilage from breakdown. Get 30% off during their Black Friday Sale (no coupon code needed) or use code MTA for 15% off your first order the rest of the year.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*The Virginia Credit Union River City Half* -March 7 in Richmond, Virginia.
*2026 Running Retreat* in the Italian Dolomites with Run the Alps. See this page for details.
*Athens 2026 Marathon Tour* with MTA and Dean Karnazes. It’s going to be epic!
*Congrats to our client Alison on conquering the marathon with a baby on board! She writes,*
Hi MTA Team,
I want to start by saying thank you to the MTA podcast and to Coach Cindy for the wisdom, inspiration, and strategies that helped me conquer the Indianapolis Monumental Marathon!
Running has always been a big part of my family story—my mom and my aunt both ran marathons while they were pregnant—and I knew I wanted to follow in their footsteps when my time came. The Indianapolis Monumental Marathon lined up perfectly, giving me the chance to run 26.2 miles at 26 weeks pregnant! It also marked two special milestones: my 10th marathon and my 6th state on the lifelong journey to run a marathon in all 50 states.
Coach Cindy was incredible. She offered insight into training while pregnant and gave me the confidence to pursue this goal wisely and safely. My first trimester was tough, but I was so grateful for a smooth second trimester that allowed me to gradually increase mileage and keep chasing my dream.
Race day couldn’t have been better—perfect weather, a flat and friendly course, and an amazing community of runners. My goal was to celebrate the training and the journey, and that’s exactly how it felt. The crowd’s energy was contagious, and a highlight was meeting another pregnant runner out on the course! My mom was my rock and support crew that day—seeing her out there brought me so much comfort and joy.
I felt strong through all 26.2 miles and crossed the finish line in under five and a half hours—grateful, proud, and deeply inspired.
More than anything, I hope my story encourages other women to keep chasing their dreams through every season of life. Up next for me: a fun Turkey Trot, a festive Christmas 5K, and then some strength and mobility work before baby arrives in February!
Thank you again for helping make this milestone so meaningful.
Thank you,
-Allison
Get to the finish line healthy! Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
*Congrats to our client Greg who has been getting faster every year! He writes,*
I recently completed the Richmond Marathon with a time of 4:04:02 and a 2-minute negative split on the 2nd half of the race. This year’s performance was almost 7 minutes faster than my performance in the same marathon in 2024. It was the best feeling ever having the last 3 miles of the Marathon being my fastest.
I’d like to extend a HUGE shout out and thank you to MTA Coach Henry whose leadership and guidance led me to this accomplishment. Henry made training both challenging and rewarding. The marathon was a true celebration of the training that coach Henry put together for me during the past 4 months. -Greg C
Want to improve your marathon time? Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
In this episode Coach Angie recaps the New York City Marathon and answers the question: does it live up to the hype? She shares her trepidation going into the race -especially after running a marathon the previous weekend. Hear tips on race-day logistics; and what’s it was like to run through the Five Boroughs.
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA running Coach.
*Run the London Marathon* in 2026 with Sports Tours International USA. They have guaranteed bibs for London, Berlin, Sydney, and Cape Town!
*Altra Running* -Altra shoes are designed to fit the natural shape of feet with room for your toes, for comfort, balance, and strength. So you focus on what really matters: Getting out there.
*UCAN* -get the Trial Sample Pack for free with our link, just pay shipping!
*AG1 Next Gen* has new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes 5 AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
In this episode we speak with Marie Leautey -a French runner who became the fastest woman to run around the world: 4 continents, 680 marathons, and 28,249 kilometers!
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA running Coach.
*MetPro.co* -For the first time ever, MetPro is offering MTA listeners a full 30-day experience for just $95 with absolutely no strings attached! See what it’s like working with your own metabolic coach. Limited to the first 30 people.
*AG1 Next Gen* has new flavors: new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes 5 AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*The Virginia Credit Union River City Half* -March 7 in Richmond, Virginia.
IQBAR brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*Athens Marathon Tour* with MTA and Dean Karnazes
Bio: Marie Leautey who goes by the nickname “Lootie” is a former international CFO turned record breaking runner. Always a nomad at heart, she finally embraced her true passion in 2022, becoming the second woman- and fastest ever- to run a complete circumnavigation of the globe. She is the author of the book Lootie’s World Run- The Extraordinary True Story of the Fastest Woman to Have Run Around the World and currently lives in Greece with her partner.
In this episode we speak with three runners from Team Abbott — a community of runners who have faced serious health challenges but didn’t let those challenges define them!
About Our Guests*Elizabeth Pehota* (Boston, MA): Three days out from running the 2022 Berlin Marathon, Elizabeth Pehota experienced a feeling of pins and needles in her hands, feet and thighs, and an unnatural resistance while running. Soon after, she was diagnosed with Multiple Sclerosis (MS), a chronic, unpredictable disease of the central nervous system. As someone who shares her daily life on social media, Elizabeth, @healthy_cheers on Instagram, only recently opened up about her diagnosis, but has already formed relationships with other MS patients around the world. Elizabeth is an Abbott World Marathon Major Six Star Finisher and received her seventh star in Sydney.
*Ed Barnes* (Douglas, MA): Ed was born with a congenital heart condition and at age 15 he started to experience frequent dizziness – to the point of nearly passing out – leading him to undergo open heart surgery to receive an Abbott artificial aortic heart valve. This year, after completing the Boston Marathon, Ed became the first person with an artificial heart valve to finish all seven Abbott World Marathon Majors.
*Mary Tawney Suarez* (Fullerton, CA): Just before the pandemic, Mary started experiencing seizures and was diagnosed with Epilepsy and a brain cyst. One year later, she started experiencing back pain and numbness in her legs, which was revealed to be the degeneration of the cerebral and lower part of her spine. Despite these obstacles, Mary has continued running, and just finished the Berlin Marathon.
Links Mentioned in This Episode*Run Coaching*. Work with an expert MTA running Coach.
*MetPro.co* -For the first time ever, MetPro is offering MTA listeners a full 30-day experience for just $95 with absolutely no strings attached! See what it’s like working with your own metabolic coach. Limited to the first 30 people.
*AG1 Next Gen* has new flavors: new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes 5 AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*The Virginia Credit Union River City Half* -March 7 in Richmond, Virginia.
*Drury Hotels* -Get 10% off your stay with our link or use the code RN2025.
*Team Abbott* -a community of runners, many of whom have overcome health challenges, who are committed to inspiring others through their running journeys. To submit your story for a chance to join Team Abbott, visit abbott.com/marathons.
Join Angie, Trevor, and fellow listeners to the MTA Podcast for an adventure of a lifetime in the beautiful Italian Alps. The Dolomites are known for their unique jagged appearance and mix of Italian and Austrian culture and cuisine. The tour starts on *June 16th 2026*. PLEASE SEE THIS PAGE FOR DETAILS!
In this episode Coach Angie Spencer and Coach Erin Smith answer questions about running two marathons in the Fall, tune-up races, Fartlek runs, hill training when you live in a flat area, hip pain, IT band pain, sore legs, and more!
*Coach Angie Spencer* has run 70 marathons and ultras, including a marathon in every US state. She is a RRCA and USATF Certified Running Coach and Registered Nurse. Angie loves books and dark chocolate.
*Coach Erin Smith* has run everything from a 5ks to 100 milers as well as timed events and multi-day stage races. She is a RRCA Certified Running Coach and school teacher. Erin loves trail running, yoga, and helping runners with big goals.
Links Mentioned in This Episode*Run Coaching*. Work with a MTA running Coach.
*Joint Health Plus* by Previnex -prevention is the best medicine and you need to protect your joint cartilage from breakdown. Use code MTA for 15% off your first order!
IQBAR brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*The Arcus2 RB9X by IceBug* -the ultimate shoe for running in any condition!
*We love it when a plan comes together! Coach Abby designed a custom training plan for Ryuji who ran the Budapest Half Marathon in 2:25:17! Here’s a note from his daughter, Maki.*
I just wanted to let you know dad and I completed the Budapest Half marathon on Sunday, and it went really well! It was such a beautiful city, and each mile went past so quickly as we were enjoying the sights by the Danube river.
Dad really didn’t want to walk for the first 3 miles and I had to force him to start walking 30 secs after each mile, from mile 4. He kept on speeding up, and I made him run at about 10 mins 30 – 11 mins pace. I told him we can run faster if he still felt good at mile 11, but by then he didn’t have enough energy to run faster. But he didn’t really slow down either, which I was really impressed with.
We finished in 2:25, 20 mins faster than his fist half marathon he ran last year! He looked like he was in pain after the race but after a nap, he was totally fine! It’s thanks to all that training he was able to recover so fast, so thank you very much.
He said he realised how if he went too fast in the beginning, the way he wanted to, he would have ran out of energy by the end, so he understands now that the 30 secs walk each mile is a must.
Next is the Tokyo marathon! -Maki
In this episode we apply the famous Hero’s Journey framework to marathon training and talk about how you can overcome obstacles, transform into a stronger runner, and gain the wisdom to inspire others!
Links Mentioned in This Episode*Run Coaching*. Work with a MTA running Coach.
*STEP SPORTS TOKYO* -a newly renovated flagship running store. Show them this episode and get 7% off plus tax-free service. Valid until the end of March 2026.
*Shokz– the industry leader and pioneer in open-ear headphone technology. Use code MTA for $10 off!*
IQBAR brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*AG1 Next Gen* has three new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes 5 AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
Below is an edited transcript of our podcast interview with Keira D’Amato -American record setter in the marathon and half marathon. Keira dishes out hard-earned wisdom and talks about writing her new book Don’t Call it a Comeback.
Why “Don’t Call It a Comeback”?*Angie:* I’m curious why you chose that title for your book.
*Keira:* Great question. The original placeholder title was Chasing Happiness, which sums up the book’s theme—it’s not about returning to who I was but finding my truest, happiest self. That title felt flat, though; it didn’t have my personality. My publisher, Sarah Cannon, suggested Don’t Call It a Comeback. I was like, “But Sarah, it’s not a comeback!” She said, “Exactly.” It’s gold because it’s literally saying, don’t call it that. In the prologue, I explain this isn’t about returning to the old Keira but finding a new, different version of myself, leveling up, and doing things I never thought possible.
*Angie:* That’s so important. Trying to get back to a past version of ourselves can be limiting, setting us up for disappointment or we may even aim too low. We’re never the same person again, and growth means becoming a better version, right?
*Keira:* Exactly. I’m constantly evolving, learning more. If I went back to the Keira in her 20s, that was the best I could do then, but I’ve grown. This isn’t a comeback story—it’s an underdog story about prioritizing happiness, chasing exciting goals, and tackling unfinished business without fearing failure.
Running in a Gorilla Costume*Trevor:* The book is beautifully written, and your love for fun, jokes, and puns shines through. I didn’t realize you were such a jokester! People who follow you on Strava probably know this, but for those new to your story, it’s a fun read.
*Keira:* Thanks! Strava shows my silly side with dad jokes, but the book dives deeper into my impulsive, weird antics. Like when my coach said, “Wear the warmest thing you have tomorrow,” and I showed up in a gorilla costume. I got there early to hide and scare people, but my coach was like, “This makes no sense—it’s heavy, not breathable!” I had to run the whole workout in it. Never wore it again.
Missoula Marathon Memories*Trevor:* Reading about the 2013 Missoula Marathon, where your husband was a sub-2:30 runner and you just wanted to finish without walking, was striking. You were aiming to qualify for Boston, right?
*Keira:* Yeah, my Boston qualifier was 3:35 then. It went miserably. I learned the hard way to respect the marathon and train properly. I got to mile 16, my legs cramped, my body gave up, and I ran-walked the last 10 miles. It was tough, but I was proud to finish. The Missoula Marathon later posted a video of me crossing that finish line after I broke the American record, celebrating the same way—consistent, even in tough moments.
*Angie:* That’s relatable. Your story isn’t the typical high school, college, pro runner trajectory. You put running aside, focused on family and a career, then rediscovered it with joy. That inspires people to think it’s not too late to try something new.
*Keira:* We all have something we loved but put on the back burner—unfinished business. I got lucky with a second chance to see what could happen, unlike Napoleon Dynamite’s uncle, stuck thinking his great days are behind him. We can’t go back to high school, but we can bring passions back differently as parents or older runners.
Rediscovering Running*Trevor:* In round two of your running life, you started for fun and stress relief, not with elite goals, right?
*Keira:* Right. After having two kids, I started running again in 2016 for mental and physical wellness, not speed. A month before my daughter was born, a friend asked if I’d really run again. I said no way. But running for community and to escape toddler chaos opened my world. As confidence grew, so did my goals.
Saying Yes to Joy*Angie:* I love how you say yes to opportunities that spark joy. For cautious people, how do you pursue things that scare you?
*Keira:* I’m impulsive and struggle to say no, but I’m also not afraid to fail. Most races I do are subpar, and I know how to laugh at mistakes and move forward. If an opportunity fits my values and sparks joy, I say yes, knowing I can handle failure. Accepting that most experiences are average lets you learn and grow. Loving the journey makes it easier to say yes, even if the outcome’s uncertain.
*Trevor*: That mindset—loving life and not taking yourself too seriously—seems like a secret weapon.
*Keira:* Totally. Smiling through hard moments or finding joy in the mundane helps. Training takes time and energy, and some days you don’t want to go out in the rain, but that self-motivation to see what happens is key. I haven’t run an ultra, but with enough screws loose, I think I’d be okay!
Embracing the Hard Days*Anie:* Even pursuing joy, not every moment is fun. How do you embrace the hard parts?
*Keira:* Celebrate working through them. Earlier this year, I had subpar workouts but showed up despite not wanting to. That’s a win. Your body remembers pushing through, even at 80%. Those days are harder than the easy ones, so give yourself credit.
Strategic Quitting*Angie:* Your chapter on DNFing the 2024 Women’s Marathon Olympic Trials was thought-provoking. We’re told “never quit,” but you talk about strategic quitting. Can you elaborate?
*Keira:* We’re raised to never quit, and I tell my kids to finish what they start, like a soccer season. But quitting running in my 20s after an injury and surgery taught me it’s okay when something’s not serving you. It was negative then, so I stepped away. Later, I quit my business when it became too much. At the trials, I had heat stroke symptoms—seeing stars, overheating, then freezing. I could’ve finished but risked hospitalization. It was my journey, not Team USA’s, so I stepped off to avoid damage. Sometimes quitting is the best option if it’s negative or harmful.
Moving to Park City*Angie:* Your move to Park City, Utah, sounds like a big adventure. What led to that?
*Keira:* After the trials, I wondered what training at altitude with a team and new coach would be like. It felt like a grand family adventure. The kids loved it during a training block for Chicago and wanted to stay. They’ve been resilient, adjusting as new kids at school. My son, who was reserved in Richmond, decided to be more outgoing here, organizing games at recess. I’m fitter than ever, training with Coach Ed Eyestone and runners like Connor Mance and Clayton Young. It’s inspiring, though I don’t know if it’ll mean faster times or just a great story.
Team Mom with UCAN*Trevor:* You work with UCAN, a podcast sponsor. You’re like the team mom, sharing gels.
*Keira:* Yeah, I’m the gel mom! I carry extra for the team. UCAN sent a huge box of products to share, which was sweet. Their gels give sustainable energy without spikes or crashes, perfect for my sugar sensitivity.
The Writing Process*Trevor:* The book is so well-written. What was the writing process like with Evelyn Spence?
*Keira:* We outlined it to feel conversational, like Ted Lasso—about running but relatable to any passion. Evelyn spent a weekend in Richmond listening to me talk, even biking alongside my 20-mile run. We met two or three times weekly, discussing chapters. She’d draft, I’d review, saying, “You nailed it” or “This isn’t what I meant.” We added details, like a radio contest story. She harnessed my chaotic stories into something readable, keeping my voice like a long-run chat.
They insisted I read the audiobook for authenticity, despite my protests. It was fun, though I struggled with words like “especially” and “dachshund”—I called it “wiener dog” after 100 tries.
Book Release and Where to Find Keira*Trevor:* The audiobook and physical book come out the same day, right?
*Keira:* Yep, September 9. Pre-order at local bookstores, Amazon, or Barnes & Noble. Pre-orders help with first-week sales for bestseller lists, so I’m grateful for the support.
*Trevor:* Where can people follow you?
*Keira:* Instagram and Strava at Keira D’Amato. Strava has more lame jokes, so Instagram might be safer if you’re not into those.
Key Takeaways for Runners1. Reframe your running journey as growth, not a comeback. 2. Respect the marathon and train properly. 3. Celebrate every finish, no matter the outcome. 4. Embrace strategic quitting to protect your long-term goals. 5. Find joy in the process to stay motivated. 6. Say yes to opportunities that spark joy, even if scary. 7. Celebrate small wins on tough days. 8. Build a supportive running community. 9. Experiment with new training environments.
Listen to the podcast interview here.
*About Keira D’Amato*
After running in high school Keira attended American University and gained all-American honors as well as a degree in mathematics and computer science. Post-college she planned to run competitively but was sidelined with an ankle injury that required surgery and she decided to step away from running. After having two children she started running again to get fit and have time for herself and eventually got the running and marathon bug again. In 2022 Keira broke Deena Kastor’s American record in the marathon with a time of 2:19:12, and also set an American half marathon record in 2023 with a time of 1:06:39. She currently holds the American 10 mile record with a time of 51:23. She lives and trains in Park City, UT, coached by Ed Eyestone.
*About the Marathon Training Academy*
Founded in 2010 by husband/wife duo Trevor and Angie Spencer, Marathon Training Academy empowers runners through expert training plans, personalized coaching, and Academy Membership.
Below is an edited transcript of our podcast interview with *Des Linden*, 2018 Boston Marathon champion, sharing her running journey, health challenges, transition to trail running, and insights on super shoes and her podcast, Nobody Asked Us.
Introduction*Trevor:* Welcome to the MTA Podcast, Des! We’ve wanted to have you on for a long time, and thanks to Coros, we made it happen. Are you in Michigan?
*Des Linden:* Yes, I’m in Charlevoix, northern Michigan. It’s warming up—yesterday was 80°F, but it dropped 30 degrees overnight. Spring and summer are still battling it out.
*Trevor:* Have you ever run the Charlevoix Marathon?
*Des:* I haven’t, but my husband is running it this year to try for a Boston Qualifying time. I’ll be cheering him on.
Running Journey*Angie:* Let’s rewind. How did you start running?
*Des:* I grew up in Southern California playing soccer and softball. My parents encouraged sports over TV or video games. I’m small, so as other kids grew bigger in soccer, I relied on speed—getting to the ball first and passing quickly. That led me to cross country and track. I gave up softball first, then dove into running.
*Angie:* You attended Arizona State and were a two-time All-American, right?
*Des:* Yes, once in cross country and once in the 5,000 meters.
*Angie:* How did you transition to professional running?
*Des:* It wasn’t straightforward. I was an average college runner with two All-American honors, but no agents or brands were knocking. The Hansons in Michigan took a chance on me, though they doubted I’d make it moving from Arizona to Michigan. That skepticism motivated me to prove them wrong. I packed up after college and joined their team.
*Trevor:* How often did being underestimated drive you?
*Des:* Quite often. It’s motivating across sports—think Tom Brady with his draft number as a reminder. It’s powerful but can turn toxic if you always think everyone’s against you. It’s exhausting to live that way, so you have to balance it.
Boston Marathon Love*Angie:* How did your love for the Boston Marathon begin?
*Des:* I debuted there in 2007, a U.S. Championship year, which qualified me despite not needing a BQ. It was a Nor’easter—crazy weather, nearly canceled. Fans were sparse but passionate, and I thought, “This is the most exciting race ever.” People said it was a bad year, but I was hooked on the distance, the course’s history, and its strategic challenges.
*Angie:* Your 2018 win in terrible weather was inspiring. What was your mindset? Did you consider quitting?
*Des:* It was mixed. The rain gave me an edge—training in northern Michigan prepared me for bad weather, unlike others who might mentally check out. But I also knew if my core temperature dropped too low, recovery would be brutal. I stayed present, focusing on getting to halfway to evaluate. Helping others, like pacing, kept me productive and revealed I felt better than expected. It reminded me everyone was struggling, so I didn’t count myself out.
*Angie:* Was helping others a psychological strategy to avoid focusing on discomfort?
*Des:* Yes, it’s task-oriented. Helping someone or hitting the next mile marker creates objectives you can check off, keeping you from unraveling by thinking too far ahead.
*Trevor:* What was it like to win, and how did life change?
*Des:* Winning was amazing after a long journey—second place by two seconds in 2011, then finally winning in 2018. The Boston community’s support made it special. Life got hectic with travel and appearances, shifting focus from training to celebrating and promoting the sport. If you can’t celebrate those moments, what’s the point?
*Trevor:* Your “bourbon is whiskey, Larry” clip went viral. How did that happen?
*Des:* That was so random! I was poking fun at Larry Eder, and it just took off. Another viral moment was my Kit Kat eating—biting across all pieces for the crunch, not breaking them apart. People went nuts, but I’d rather be known for running!
Health Challenges*Angie:* You’ve had longevity despite health challenges, like your 2017 diagnosis of a thyroid condition. How did that change your approach?
*Des:* Two major setbacks taught me a lot: a 2012 femur fracture and the 2017 thyroid issue. Both came from pushing too hard, ignoring signals. The fracture felt like a deep itch, not pain, so I missed it until it was serious. After, I learned to recognize that sensation and haven’t had a major bone injury since. The thyroid issue felt like sustained jet lag, different from training fatigue. I kept pushing, thinking rest would fix it, but learned to seek help earlier. Sometimes fatigue isn’t just training—you need medical input.
*Angie:* That’s great advice. We often tell others to see a doctor but ignore our own signals.
*Des:* Exactly. We justify it as hard training, but sometimes you need to act, not just rest.
Training with Coros*Trevor:* Coros watches track metrics like heart rate variability. How do you use that data?
*Des:* I’m not a data person—too much information overwhelms me. But when I feel off or workouts aren’t clicking, I check sleep or HRV to find patterns and adjust. Without a baseline, you’re guessing. Some gamify recovery, but having data is great when you need to troubleshoot. I use a Coros Pace Pro—it’s reliable in cities and trails, with a bright screen for splits. It held up at Western States and New York.
*Trevor:* I noticed my Pace Pro tracks stride length and cadence. My cadence was low on a trail run—any thoughts?
*Des:* Trails throw everything off. I’m new to them, and someone suggested my downhill struggles might be cadence-related. I’ll check that data. Knowing what’s normal for a route helps, but weather can mess with it too.
Transition to Trails and Ultras*Angie:* You’re diving into trails and ultras, like pacing at Western States and the Tunnel Hill 50-Miler. What’s the plan?
*Des:* I’m pacing Joe McConaughey at Western States from Forest Hill to Rucky Chucky, about 16 miles. The river crossing might be tricky—I’m short, so I might need floaties! I’m registered for Tunnel Hill 50-Miler in Illinois, a flat course like my 50K world record route. It’s out-and-back, which suits me. I’m peer-pressured into it after it went public on UltraSignup, but I’m excited to swing big and see how fast I can go.
*Angie:* You announced 2025 Boston was your last professional road marathon. Will you return casually?
*Des:* If my husband gets his BQ, I’ll likely run with him next year in Wave 1, competitively. The pro field’s intensity is too much now, but I’ll stay involved with appearances for Brooks and the BAA. Another American winner might steal the spotlight, but I’ll keep showing up.
Podcast and Super Shoes*Angie:* Tell us about your podcast, Nobody Asked Us, with Kara Goucher.
*Des:* It started on Twitter when we debated super shoes, sponsorships, and their impact. People called us grumpy, so we jokingly considered a podcast. Fans suggested Nobody Asked Us, and we loved it. We record every other week, covering running news or listener-suggested topics we’re passionate about. It’s a lot of work, but we haven’t run out of things to say.
*Trevor:* What’s your take on super shoes now?
*Des:* Initially, they felt covert—used at the 2016 Olympic Trials without full disclosure, bending rules. They changed sponsorship dynamics and made running a different sport, with barriers falling fast. It wasn’t an even playing field at first, as brands caught up. Now, I use them—they’re legal, make running faster and recovery easier, which is great for the sport. They also let athletes contribute to brand innovation, like beta testers.
Looking Ahead*Angie:* You’ve accomplished so much. What keeps you challenging yourself?
*Des:* Marathons became predictable—I knew my time within two minutes. Trails and ultras offer new terrain and challenges. Running is part of my health and lifestyle, so why not explore crazy races or new distances? I’m excited for what’s next, like maybe the Dramathon in Scotland with whiskey at aid stations—perfect for a bourbon fan!
*Trevor:* Thanks for joining us, Des. Where can listeners find you?
*Des:* Follow me on social platforms at @Des_Linden, and check out Nobody Asked Us with Des and Kara on all podcast platforms. Thanks for having me!
Key Takeaways for Runners1. *Embrace New Challenges for Growth. Des’s transition from road marathons to trail running and ultras (like the Tunnel Hill 50-Miler) shows the value of stepping out of your comfort zone. Exploring new terrains or distances can reignite passion and keep running exciting, especially when familiar races become predictable. 2. Listen to Your Body’s Signals. Des learned from her 2012 femur fracture and 2017 thyroid condition to recognize subtle signs of injury or fatigue (e.g., a “deep itch” for bone issues or jet-lag-like exhaustion). Runners should seek medical help early instead of pushing through, as rest alone may not solve underlying issues. 3. Stay Present in Tough Races. During the 2018 Boston Marathon’s brutal weather, Des focused on immediate tasks (e.g., reaching halfway, helping others) rather than the finish line. Staying present and breaking races into manageable goals can prevent mental overwhelm and boost performance. 4. Leverage Motivation from Doubters. Being underestimated (e.g., by the Hansons team) fueled Des’s drive to succeed. Use skepticism as motivation, but balance it to avoid toxicity, as constantly proving others wrong can be exhausting and alienate support. 5. Running Is a Lifelong Journey*. Des views running as integral to health and wellness, not just competition. Whether it’s a local race, a trail adventure, or a quirky event like the Dramathon, find ways to keep running meaningful in your lifestyle.
Listen to the podcast interview with Des here.
*About Des Linden*
After being a two time all American at Arizona State University Des decided to give professional running a try. She went on to represent the United States in the 2012 London Olympics and the 2016 Rio de Janeiro Olympics women’s marathon. In 2018, she became the first American woman in 33 years to win the Boston Marathon. She holds the women’s 50K world record of 2:59:54 set in 2021. The 2025 Boston Marathon was her final professional road race.
Des and her husband make their home in northern Michigan and operate a coffee company together. Des is sponsored by Coros. Big thanks to Coros for arranging this interview! Don’t forget that you can use code MTA and get an additional free watch band with your purchase of a Coros watch.
**About the Marathon Training Academy
Founded in 2010 by husband/wife duo Trevor and Angie Spencer, Marathon Training Academy empowers runners through expert training plans, personalized coaching, and Academy Membership.
Greg with is daughter, Anna*Congrats to our client Greg from Richmond on his sub-2:00 half marathon! Amazing stuff. He writes,*
“I had been wondering if my sub 2:00 half marathon days were behind me but coach Henry’s coaching and guidance helped to prove otherwise as I recently completed the Ashland (Virginia) Half Marathon with a time of 1:58:42 which was my 1st sub 2-hour half marathon in 6 years.
The best part of my race is that I felt great the entire time and my last mile was my fastest. I look forward to continuing to work with coach Henry as I prepare for the Richmond Marathon during the next few months. Below is a photo of my daughter, Anna, and me shortly after completing the race.” -Greg C.
Run a faster marathon or half marathon! Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
In this episode we chat with *Keira D’Amato* author of the new book, ‘Don’t Call it A Comeback -What Happened When I Stopped Chasing PRs and Started Chasing Happiness’. Keira ran competitively in college but was sidelined with an ankle injury and decided to step away from running. After having two children she started running again to get in shape and have time for herself. Fast-forward to 2022, she broke the American record in the marathon, at the age of 37, with a blazing-fast time of 2:19:12!
Links Mentioned in This Episode*Run Coaching*. Work with a MTA running Coach.
*UCAN* -get the Trial Sample Pack for free with our link, just pay shipping!
*The Richmond Marathon* on November 15, 2024 -America’s Friendliest Marathon!
*Shokz– the industry leader and pioneer in open-ear headphone technology. Use code MTA for $10 off!*
Don’t Call It a Comeback -book by Keira D’Amato to be released on September 9th 2025.
Big thanks to Runner’s World for asking me to contribute to Kristine Kearns’ article, titled “I Thought Missing a Long Run Would Derail My Marathon Training—It Changed My Buildup for the Better,” published on August 26, 2025.
The article is only available to Runner’s World subscribers but I was given permission to share my quoted sections. I get a lot of questions about this topic and here’s what I had to share:
Long Runs Are Key, But Missing One Will Not Break YouIn the article, Kristine shared her nerves about skipping a 12-mile long run to race a hilly 10K during her first marathon buildup. This is such a relatable concern, especially for new marathoners and I said,
“When you’re looking at marathon training, the general prevailing wisdom is that long runs are sacred because you’re building up your endurance, and you’re getting your bones, tendons, muscles, and ligaments used to the demands of being on your feet for that long.”
Long runs are critical for preparing your body for the marathon’s demands. But here’s what I stressed: missing one won’t unravel your progress. Trevor does it all the time (insert eye roll)!
What About Swapping Out a Long Run for a 10k?When Kristine asked about swapping out her 12 miler to race a 10k this is what I said,
“The effort that you’re putting into this 10K is probably going to be similar to doing an easy 12-miler.”
Maybe there’s a race that you’re wanting to do during your training cycle. If you’re worried about missing miles, I suggest adding miles through an extended easy warmup or cooldown. This approach keeps your endurance solid while allowing you to practice race-day confidence.
Rest Is Your Secret WeaponRest and recovery are unsung heroes in your marathon training.
“If you need an extra rest day that week, just take the rest.”
Too many runners feel guilty about skipping workouts even when they have a good reason like sickness, lack of sleep or potential injury. New marathoners often get so caught up in logging miles that they skimp on recovery. By prioritizing rest early in your training cycle you’re building a habit that keeps you strong through the entire training block and helps you avoid burnout.
Don’t Try to “Make up” Missed Training by Doubling up WorkoutsIt’s very common to see runners overdoing it. If you have to miss a workout or long run don’t try to make it up by adding more to your training plan.
“You really cannot borrow fitness from tomorrow. Once the body gets itself into a deficit, there is no clear-cut timeline to recovering and digging yourself out of that hole.”
This is so critical. Pushing to make up missed runs early in training can lead to injury or exhaustion, leaving you drained by race day. A strategic skip here and there ensures that you will show up fresh and ready to crush it.
Embracing Adaptability in Running and LifeFinally, I shared how flexibility in training extends beyond the road.
“Running has to be a flexible sport in whatever race you’re training for… Marathon training really teaches you a lot about yourself. It can be very instructive in how you approach things in life.”
I think this is what I love about marathon training. It’s not about hitting every workout and trying to achieve perfection but about learning to adapt to the challenges and changes in life like weather, illness, or work or family responsibilities. That adaptability makes you a better runner and a more resilient person.
Being featured in Runner’s World is always a treat. The above quotes reflect my belief that marathon training is about progress, not perfection. If you’re in a training buildup, give yourself permission to skip a run when needed. It might just make you stronger.
*Coach Angie Spencer* is a USATF Level 1 and RRCA Level 2 certified running coach and registered nurse. She has since run 70 marathons (including 6 ultramarathons) with a PR of 3:19:55.She has also qualified for and ran the Boston Marathon and run a marathon in every state in the U.S. Her goal is to continue pushing outside her comfort zone and to inspire as many people as possible.
Angie is the co-founder of Marathon Training Academy and co-host of the MTA Podcast.
We are co-hosting an epic trip to Athens, Greece, in 2026. This will be a 8 night tour of Greece with legendary runner and Best-Selling Author Dean Karnazes. The tour will include the Athens Marathon, excursions to the coast, sight-seeing, and lots of great food!
*VISIT THE TOUR PAGE HERE* to see dates, itinerary, and cost. Space is limited so please email us soon if you’d like to go!
In this episode we speak with Christina Henderson about the current state of the running industry and trends that are bringing more people into the sport. Brands today are focusing on: localism, sustainability, digital integration, and experiential retail. What does that mean for you as a consumer of running-related products and culture?
Christina Henderson is the director of The Running Event -North America’s premier run and outdoor specialty retail conference and trade show. She has been recognized as one of the “25 Women to Watch” in the running industry. Christina is a graduate of Columbia University and the University of Texas at Austin.
Links Mentioned in This Episode:*Run Coaching*. Work with a MTA running Coach.
*Joint Health Plus* by Previnex -prevention is the best medicine and you need to protect your joint cartilage from breakdown. Use code MTA for 15% off your first order!
IQBAR brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*AG1 Next Gen* has new flavors: new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes 5 AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
*The Richmond Marathon* on November 15, 2024 -America’s Friendliest Marathon!
*Drury Hotels* -clean rooms and free food and drinks at the 5:30 Kickback. Use our link for 10% off!
*The Running Event* -massive trade show and industry conference on December 2-4, 2025.
C*ongrats to Justin F. on finishing his first marathon, the Tunnel Vision Marathon in Washington, State! He trained with Coach Erin Palos. He writes,*
“Hi Erin, I can’t thank you enough for all you’ve done to guide me through my marathon journey. From our very first conversation, your encouragement, expertise, and support carried me every step of the way.
You didn’t just prepare me with the physical workouts, you also taught me how to fuel and hydrate properly, which made all the difference. Without that knowledge and preparation, I wouldn’t have made it through training, let alone an entire marathon.
Your coaching also helped me make an impact that extends far beyond race day. I was able to raise $2,700 in honor of my cousin, who sadly passed away from a drug overdose. His story inspired every step I took and knowing that each mile contributed to making a difference gave this race a deeper purpose, especially during the toughest moments.
I’ll always be grateful for your dedication, patience, and belief in me. This marathon was so much more than just crossing the finish line. I truly couldn’t have done it without you!”
Thank you, -Justin F.
Run a your first marathon! Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
In this episode we speak with Renee McGregor -sports dietitian and author of the book, ‘Fuel for Thought: A Practical Guide to Fueling for Your Adventures’.
Renee McGregor is a leading sports dietitian, specialising in Eating Disorders, REDs, The Female Athlete, Athlete Health and Performance. She’s worked with athletes across the globe, including supporting Olympic (London, 2012), Paralympic (Rio, 2016) and Commonwealth (Queensland, 2018) teams.
We want to give listeners a head’s up that we will be talking about eating disorders and REDs during this episode.
What is REDs (Relative Energy Deficiency in Sport)
The basis of REDs is low energy availability, or insufficient energy in the body to allow for the work that the individual wants to do. Low energy availability comes with a cost to our sport but also is costly to all the biological processes in our body, including the brain, heart, lungs, hormonal, and digestive systems. When low energy availability is combined with under recovery (training and general life stresses can all contribute to this) it throws the body into REDs. Some people can have unintentional or accidental REDs where the person doesn’t understand how much energy is required to maintain their biological functions and the training load. On the other hand, intentional REDs is a conscious decision to restrict intake or overtrain and usually involves some aspects of disordered eating and/or exercise dependency.
Sponsor Links*Run Coaching*. Work with a MTA running Coach.
Shokz– the industry leader and pioneer in open-ear headphone technology. Use code MTA for $10 off!
MetPro.co -For the first time ever, MetPro is offering MTA listeners a full 30-day experience for just $95 with absolutely no strings attached! See what it’s like working with your own metabolic coach. Limited to the first 30 people.
AG1 Next Gen has new flavors: new flavors: Citrus, Tropical, and Berry. Get a free Welcome Kit with your first order which includes 5 AG1 Travel Packs, a shaker bottle, metal canister, and a bottle of AG Vitamin D3+K2.
Fuel for Thought -book by Renee McGregor
In this episode we speak with Kitty Robinson, a listener to the podcast who shares what it’s like to keep running through pregnancy, raising a large family, and surviving both brain and heart surgery. Kitty exemplifies the saying, “You can do hard things”! She’s author of two books: ‘Sometimes Courage’ and ‘The Runaway Housewives of the Appalachian Trail’.
Links Mentioned in This EpisodeShokz– the industry leader and pioneer in open-ear headphone technology. Use code MTA for a discount!
IQBAR brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000..
AG1 Next Gen -get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order.
Run the London Marathon in 2026 with Sports Tours International USA. They have guaranteed bibs!
In this episode we bring you to the Swiss Alps as we run from village to village with listeners to the MTA podcast. Plus we recap the legendary Eiger Ultra Trail race, which is part of the UTMB World Series.
*Special thanks to James and Susie Jin, Brad Rudler, Marcia Salovitz, Ryan Shea, Bekah Shininger, Robin Walters, Liz Sur, Marcia Mathison, Candis Ubiles, Mindy McCune, Kate Mattern, Alistair Crompton, Marion Giro, and Run the Alps!
Links Mentioned in This Episode*Run Coaching*. Work with a MTA running Coach.
*COROS Watches* will help you train according to heart rate. Use code MTA and get an additional free watch band with your purchase! Just pick the band you want, add it to your cart, and use code MTA.
*Joint Health Plus* by Previnex -prevention is the best medicine and you need to protect your joint cartilage from breakdown. Use code MTA for 15% off your first order!
*UCAN* -get the Trial Sample Pack for free with our link, just pay shipping!
*The Richmond Marathon* on November 15, 2024 -America’s Friendliest Marathon!
In this episode we speak with Joe De Sena an accomplished athlete, leader, and founder and CEO of Spartan. His goal is to get 100 million people off the couch. His new book is called, Extreme Balance: Paradoxical Principles That Make You a Champion. Life will throw many obstacles in your path, learn how an “unfixed mindset” can truly elevate your game.
Links Mentioned in This EpisodeShokz– the industry leader and pioneer in open-ear headphone technology. Use code MTA for a discount!
IQBAR brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000..
AG1 Next Gen -get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order.
Run the London Marathon in 2026 with Sports Tours International USA. They have guaranteed bibs!
The Richmond Marathon on November 15, 2024 -America’s Friendliest Marathon!
Extreme Balance -book by Joe De Sena, Ben Askren, and David Sacks, Ph.D.
We have another international running adventure planed this year and you are invited. We are going to Ireland to run the Dublin Marathon on October 26th 2025. Do you want to go?
We have *6* spots left. Please email us or sign up with this link. Enter code MTA at checkout.
*Dates: Friday October 24th to Tuesday October 28th 2025 (3 night or 4 night options)*
The Dublin Marathon is the fourth largest marathon in Europe and requires a lottery or charity entry. The lottery has ended but worry not, we have guaranteed race entries through our sponsor Sports Tours International.
The course is relatively flat course with a 7 hour cut-off. It passes through many of Dublin’s famous 18th century Georgian streets and the beautiful Phoenix Park, Europe’s largest urban park. The race crosses the city, north and south of the river Liffey.
What is included:* Guaranteed race bibs for up to 2 runners * 3-4 nights accommodation at the 4 star Hyatt Centric The Liberties Hotel * Daily complementary breakfast * Welcome reception Friday evening * Shakeout run Saturday morning and escorted trip to the expo. * MTA meet-up later that day * Post-race party for all guests The Jamison ExtensionThe next day, for those who want to stay an extra night, we are visiting the Jamison Distillery where the famous Jameson whiskey is made for a cask draw and tasting. We will have a guided tour of their warehouse and hear all about our ‘Grain to Glass’ process. Then we plan to visit a famous pub or two like the Temple Bar Pub.
Spots are limited, so please email us if you are interested or sign up on the Sports Tours website with this link: https://sportstoursinternational.com/event/irish-life-dublin-marathon/
Enter code MTA at checkout to get notified about special events and meetups with Trevor and Angie in Dublin!
Cheers!
*Thank you Amy for illustrating how impactful just 1 marathon can be in a person’s life! She writes,*
“Fifteen years ago, I stumbled across the Marathon Training Academy while dreaming of running my first marathon. After finishing my years playing college tennis, I had graduated and moved on to a desk job, and I was determined to find a way to stay in shape. I had tried the 5K and 10K distances and had my eyes set on jumping to the full marathon next.
Listening to Angie and Trevor’s podcast — and using their beginner’s training plan — gave me a crash course on what long-distance running was all about, and I’m so thankful I had them as a resource! I made it through that first (trail) marathon and set my goal on pursuing a road marathon the next year. That following spring, I qualified for the Boston Marathon — and what started as a “run a marathon” bucket list goal spiraled into a journey better than I ever could have dreamed: adventures to new places, meeting new friends, and being part of an incredible community.
From then on, marathoning “grew” with me — as a first-time mom (flashback to my guest post on burnout in 2013!), and as our family grew by three more kids, through moving a few times, and navigating career changes. That’s the beauty of long-distance running — it’s a lifetime sport! As the seasons of your life change, running goals can adapt right along with you.
The running world itself has changed since I first discovered it in 2010 — now with more emphasis on fueling strategies, carbon-plated race shoes, and how mainstream long-distance running has become. I’ve loved watching so many others get “bit” by the marathon bug and start their journey, just like I did!
My own journey started with the goal to just run one marathon… then it became “just run Boston and I’ll be done.” Then: “okay, maybe I’ll run one between each baby.” Then it was to break 3 hours… and now, I’m chasing sub-2:50 for my 21st full at Grandma’s Marathon. There is so much power in stacking consistent training blocks and building a solid foundation over the years. I didn’t always see or feel the progress — especially when my kids were really little — but there’s magic in putting in the work and finding joy in the process.
Thank you, Angie and Trevor, for serving the running world so well for the past 15 years — and continuing to inspire runners like me today!”
-Amy Will @sherunsbyfaith
In this episode we interview Henry Abbott -sports journalist and author of the book ‘Ballistic, The New Science of Injury-Free Athletic Performance’. Plus, we run down our 7,000 mile road trip across the USA!
Henry Abbott is an award-winning journalist and founder of TrueHoop. He led ESPN’s 60-person NBA digital and print team, which published several groundbreaking articles and won a National Magazine Award. He lives in New Jersey. In the book, Ballistic, he blends cutting-edge science with gripping storytelling and argues that we are on the cusp of a new era in sports medicine, built around the science of ballistic movements―leaping and landing―and the unique fingerprint of your body’s physics.
Links Mentioned in This Episode*Run Coaching*. Work with a MTA running Coach.
*MetPro Nutrition Coaching* -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off their concierge coaching.
*IQBAR* brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000..
*AG1 Next Gen* -get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order.
*The Greenbrier River Trail Marathon and Half Marathon* in beautiful Pocahontas County, West Virginia. With this being one of the few WV marathons, it’s great for those 50-staters out there.
*Drury Hotels* -clean rooms and free food and drinks at the 5:30 Kickback. Use our link for 10% off!
*Book*: Ballistic- The New Science of Injury-Free Athletic Performance by Henry Abbott
Angie at the Silver Creek Trail Half Marathon in Washington
*Congrats to our client Jill R. from Finland on completing the Stockholm Marathon! She sent in this race report:*
“I ran the Stockholm Marathon a few weeks ago and had an amazing experience, the atmosphere was unlike anything I have experienced in previous marathons.
The course went through the inner city of Stockholm and there were crowds cheering you on all the way. They had a record number of runners, and that was definitely noticeable as some parts could have been organized better.
I managed to finish the marathon in 4:32, which was 15 minutes faster than my marathon fast year.
But for me, the most important part about the marathon was the fact that I thoroughly enjoyed the whole thing. There was no wall, no feeling of hopelessness or lack of energy, I felt happy and strong. One might even ask if I even ran a marathon because it felt so easy?
Working with a MTA CoachFor me, the marathon was the reward at the end of a tough training cycle. I have truly enjoyed working with Coach Cindy. My purpose for starting the coaching with Marathon Training Academy was that I wanted to understand myself better and find out how much I can push myself without getting hurt.
Cindy has helped me stay injury free while still beating my previous record of kilometres run in a week and in a month. I know now that I’m capable of so much more than I thought, and I feel that this is the beginning of a new chapter in my fitness life.
As a mom and a manager with a stressful job where I have to make decisions all the time, I’ve been really grateful for Cindy’s structure and planning. She has made sure I run enough but not too much, she has reminded me of the importance of nutrition, sleep and maintaining stress. All I have had to do is lace up my shoes and run, which happens to be my favorite part of training.”
Start a new chapter in your fitness journey! Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
*Congrats to our client Mareike from Germany on completing the North Sea Ultra! She writes,*
“A huge shout out to my Coach Abby! Last year I signed up for an Ultramarathon of 111km, taking part this year in March.
Unfortunately my training went south from December 2024, I felt off, I had a lot of stress at work, I didn’t always find the time to train and when I did it didn’t feel right.
Abby got me through this slump and we worked out a plan how to take part in the ultra and „just“ get to the 71km dropbag station (which would have been further than I ever ran) to drop out and support my team mates from there on.
When race day came I felt pretty confident that I could make it to this goal of dropping out and in the very back of my mind I thought: maybe I can go further . . .
Abby provided me with a perfect running strategy which I was able to follow all the way to 71k, further to the cut-off-aid station (which you had to leave before 8pm to stay in the race) at 91k and I still felt so strong! I continued to run and finished the North Sea Ultra with 113k on my watch and an official time of 16:06 and change.
It took me a long time to really understand what my body did that day.I‘m so thankful for this great training the MTA coaches provide. Still no major running injuries! And I just ran the next half marathon, only five weeks after the unexpected 113 Kilometers.”
-Mareike
Dream of running an ultra? Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
In this episode we visit with Olympic runner and Boston Marathon champion Des Linden. Hear about how she has used the words of doubters to her advantage; her shift to ultra and trail running; her thoughts on super shoes and more!
About Des LindenAfter being a two time all American at Arizona State University Des decided to give professional running a try. She went on to represent the United States in the 2012 London Olympics and the 2016 Rio de Janeiro Olympics women’s marathon. In 2018, she became the first American woman in 33 years to win the Boston Marathon. She holds the women’s 50K world record of 2:59:54 set in 2021. The 2025 Boston Marathon was her final professional road race.
Des and her husband make their home in norther Michigan and operate a coffee company together. Des is sponsored by Coros, big thanks to Coros for arranging this interview! Don’t forget that you can use code MTA and get an additional free watch band with your purchase of a Coros watch.
Links Mentioned in This Episode**Run Coaching. Work with a MTA running Coach.
**COROS Watches will help you train according to heart rate. Use code MTA and get an additional free watch band with your purchase! Just pick the band you want, add it to your cart, and use code MTA.
**Riverbend Ranch -quality beef raised on American Ranches without hormones or antibiotics. Taste the difference for yourself. Use code MTA at checkout to receive $25 off your first order.
**Joint Health Plus by Previnex -prevention is the best medicine and you need to protect your joint cartilage from breakdown. Use code MTA for 15% off your first order!
**The Richmond Marathon on November 15, 2024 -America’s Friendliest Marathon!
**The Drury Hotel Company -we stayed at the downtown Cleveland Location and loved it! Use our link for 10% off!
**AG1 Next Gen -get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order.
Des Linden Instagram: @des_linden
In this episode Coach Angie and Coach Erin answer questions about heart rate training, running in the heat, warm up drills, hydration, electrolyte sources, strength training, anxiety before long runs, finding time to train, and more! Thank you to everyone who sent in a question!
*Coach Angie Spencer* has run 70 marathons and ultras, including a marathon in every US state. She is a RRCA and USATF Certified Running Coach and Registered Nurse. Angie loves books and dark chocolate.
*Coach Erin Palos* is a Certified Running Coach and professional photographer. When she began her running journey it was all she could do to run a mile but she now she is a Boston qualifier, 12X marathoner, ultra runner and Half Ironman finisher. Erin lives in LA and loves to run with her huskies!
Linis Mentioned in This EpisodeRun Coaching. Work with a MTA running Coach.
COROS Watches will help you train according to heart rate. Use code MTA and get an additional free watch band with your purchase! Just pick the band you want, add it to your cart, and use code MTA.
Run the London Marathon in 2026! Preregister now for a travel package with Sports Tours International.
Lagoon Sleep -take their awesome 2 minute sleep quiz to find your match. Use the code “MTA” for 15% off your first purchase.
IQBAR -brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
*Congrats to our client Shelby who has continued to train through pregnancy and just completed the Cleveland Half Marathon! She writes,*
“Still smiling after running the Cleveland Half Marathon last weekend. This was my 10th half marathon, but my most special one running at 22.5 weeks pregnant with my little guy.
It might not have been my fastest half, but I had so much fun and felt so strong throughout the entire race – my family is still telling me how strong I looked every time they saw me pass by. For those who have ran Cleveland before, we powered up Scranton Hill no problem.
A big thank you to Coach Abby for not only helping me train through pregnancy, but for helping me transform my running over the last year and a half! She has created the perfect training plans that have helped me achieve new PRs, maintain a consistent running schedule, and stay injury free!” -Shelby T.
Want to transform your running? Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
In this episode we speak with Ultramarathon Man, Dean Karnazes, about the storied history of the marathon and the land that birthed the legend -Greece. And in the quick tip segment, Coach Angie answers a listener question about how to improve your marathon time as a masters runner.
Named by TIME magazine as one of the “100 Most Influential People in the World,” Dean Karnazes has pushed his body and mind to inconceivable limits. Among his many accomplishments, he has run 50 marathons, in all 50 US states, in 50 consecutive days. He’s run across Death Valley in the middle of summer, and he’s run a marathon to the South Pole.
On ten separate occasions he’s run a 200-mile relay race solo, racing alongside teams of twelve. His list of competitive achievements include winning the World’s Toughest Footrace, the Badwater Ultramarathon, and winning the 4 Deserts Challenge, racing in the hottest, driest, windiest and coldest places on earth.
A New York Times bestselling author, Dean is a frequent speaker and panelist at many running and sporting events worldwide.
Mentioned in This EpisodeGolden Marathon Tours Athens VIP Package -Dean’s tour company
Lagoon Sleep -take their awesome 2 minute sleep quiz to find your match. Use the code “MTA” for 15% off your first purchase.
AG1 Next Gen -get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
In this episode we talk heart rate training with Dr. Phil Maffetone who is the creator of the MAF Method (180 minus your age) and an internationally recognized researcher in endurance science.
Dr. Phil Maffetone has worked with endurance athletes for more than thirty-five years. He is the author of eighteen books on health and fitness. He is perhaps best known for the Maffetone Method of heart rate training. Some of his clients have included running guru Dr. George Sheehan, famed New Zealand coach Arthur Lydiard, marathon great Grete Waitz, and six-time Hawaii Ironman world champion Mark Allen. Outside the sports arena, Dr. Maffetone has coached a variety of people in the entertainment field, including musicians James Taylor and Johnny Cash, The Red Hot Chili Peppers, and producer Rick Rubin.
Links Mentioned in This EpisodeRun Coaching. Work with a MTA running Coach.
COROS Watches will help you train according to heart rate. Use code MTA and get an additional free watch band with your purchase! Just pick the band you want, add it to your cart, and use code MTA.
Joint Health Plus by Previnex -prevention is the best medicine and you need to protect your joint cartilage from breakdown. Use code MTA for 15% off your first order!
The Richmond Marathon on November 15, 2024 -America’s Friendliest Marathon!
IQMIX -a zero-sugar drink mix from IQBAR that hydrates, boosts your mood and promotes mental clarity. Text MTA to 64000 to get twenty percent off all IQBAR products, plus FREE shipping. Message and data rates may apply.
Dr. Maffetone’s two websites:
https://philmaffetone.com
https://maffetonemusic.com/home
Updated MAF 180 Formula:Subtract your age from 180.
- Modify this number by choosing one category below that best applies to you:
If you have or are recovering from a major illness (including any operation or hospital stay), are in rehabilitation, have been prescribed any regular medication, or are chronically overtrained, subtract an additional 10. - If you are injured, have regressed or not improved in training (such as poor MAF tests) or competition, get more than two colds, flu or other infections per year, have seasonal allergies or asthma, are overfat, are acutely overtraining, or if you have been inconsistent, just beginning or returning to exercise, subtract an additional 5.
- If you have been training consistently (at least four times weekly) for up to 2 years without any of the problems mentioned in (a) or (b), no modification is necessary (use 180 minus age as your MAF HR).
If you have been training for more than 2 years without any of the problems listed above, have made progress in your MAF tests, and have improved competitively, add 5.
The resulting HR is the high end of the HR range with the low being 10 beats below. Train at this heart rate to build a strong aerobic base and improve the body’s ability to burn fat for fuel.
What people are saying,
“Excellent podcast episode! One of his interviews on MTA years ago got me started to run regularly, take care of my nutrition and many more things. I‘m forever thankful for his insights and wisdom!” -Steffen
*Congrats to our client Michele S. on finishing marathon number 48! She writes,*
“48th marathon- completed super hard course, lots of mountains, rain, humidity and heat. Grateful for Marathon Training Coach Nicole, her knowledge and expertise is brilliant. So grateful for cheerleader Amanda and her furbaby Bowie. Grateful to Sky, Ray and Holly for being such great running partners, ran for us all today. Thank you so much to all of my family & friends that sent such kind and encouraging messages! There wasn’t much O2 in the air today, you all were definitely my Oxygen.
Thanks so much Coach Nicole, and your race plan, so comprehensive and detailed and filled with positivity- got me through!!! I followed it to the T and you got me through!! For anyone wanting to start marathon running, or for someone that’s on their 48th marathon, a coach like Nicole changes everything completely!! I can’t say enough- so wonderful!!! You rock Nicole!!”
Want to make positive changes in your life? Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
*Congrats to our client Sarah E., pictured above with her daughter Emily, who just completed McDonald Forest 50K! She writes,*
On Saturday May 3rd the McDonald Forest 50K run was held for the 29th year. It is held in Oregon State University’s McDonald Forest and Starker Forest. The course is a loop course and has approximately 6800 feet of elevation gain, and is approximately 20.4 miles of trails and 10.9 miles of logging roads.
This was my 8th time running this ultra but the first time with my daughter Emily. It was a beautiful, sunny day with dry trails. I have never before trained with a coach and asked MTA Coach Abby for help. With Coach Abby’s training plan I came in 1 hour faster than 2 years ago! Emily, my daughter, ran ahead around mile 23 and I followed her in with my new trail friend Frank.
What a fun day! I came in second in my age group with a time of 8:52:48. Abby prepared me well for the day! Thank you! -Sarah E.
Ready to improve your endurance and speed? Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
In this episode we speak with Alex Hutchinson, author of the book ‘The Explorer’s Gene -Why We Seek Big Challenges, New Flavors, and the Blank Spots on the Map’.
Alex Hutchinson is the author of the New York Times bestseller ‘Endure’ and is a science journalist and Outside magazine’s longtime Sweat Science columnist. He has a PhD in Physics from Cambridge University and a MS in Journalism from Columbia. He was a long-distance runner for the Canadian national team and lives in Toronto.
His new book, The Explorer’s Gene, refutes the myth that the age of exploration is dead. The itch to discover new things persists in all of us, expressed not just on the slopes of Everest but in the ways we work, play, live, and run.
Links Mentioned in This EpisodeRun Coaching. Work with a MTA running Coach.
AG1 Next Gen -get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order.
MetPro Nutrition Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off their concierge coaching.
IQMIX -is a zero-sugar drink mix from IQBAR that hydrates, boosts your mood and promotes mental clarity. Get 20% off plus FREE shipping. Just text “MTA” to 64000.
The Greenbrier River Trail Marathon and Half Marathon in beautiful Pocahontas County, West Virginia. With this being one of the few WV marathons, it’s great for those 50-staters out there.
The Explorer’s Gene -book by Alex Hutchinson
Alex Hutchinson’s website
*Congrats to our client Emily on qualifying for and completing the Boston Marathon! She writes,*
Thanks to Coach Abby I ran the Boston marathon last week! I started working with Abby in the spring of 2023 and she helped me train for the Chicago marathon with the goal of getting a BQ. I went from a runner who had run 7 marathons but never did workouts and only focused on mileage to what felt like a semi-professional runner! It was a lot to get used to at first but I quickly saw progress and loved the structure and direction Abby gave me. I ended up with an 8.5 minute buffer in Chicago and made the cut off for the 2025 Boston marathon.
I enjoyed running the race but do not feel compelled to go for it again. Being in Boston made me realize that I love running because it brings so much to my life, and not because of the fast times or big goals. I was inspired by the people who have run Boston multiple times and am glad I was able to experience for the first and probably only time.
Coach Abby has been helping my mom train for a trail 50k that we will be running together this weekend. She is 63 and I am beyond excited to be able to do this together. Thanks to Coach Abby I was able to touch the ceiling and I am forever grateful for her and the MTA community for showing me that running a marathon can truly change your life!
-Emily W.
Dream of qualifying for Boston? Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
*Congrats to our client Adrianne on completing the Boston Marathon, a dream race! She writes,*
“Boston marathon 2025! I can’t believe this was real It took four marathons to get a qualifying time (3:27) THANK GOD FOR COACH ABBY. It would NEVER have happened without her & $12,410 of fundraising for In My Running Shoes Charity to get here.
The first 4+ miles really are downhill, steeper than I anticipated and it was difficult not to get too excited but I think I did a good job. It was warm given training through Massachusetts winter but perfect for Boston. They do have more water stops than most races although, I still recommend bringing more.
I tried to bring sunscreen to athletes village they took it away bc they don’t allow the cans – however they have huge pumps of sunscreen right before the start line.
The energy in the towns is CRAZY through all the towns it’s as if the world stops and nothing else matters. There are some SERIOUS ragers out there and so many people handing out anything you need. There are people every inch of the course. The crowd was so loud on Hereford turning to Boylston it sounded like a stadium. I can’t believe it. I did my best to stay present throughout the entire run and soak up every possible second possible and I have no regrets. I wanted to say hi to my spectators, take pictures, and pet all the dogs.
I did underestimate the Newton hills despite practicing on them every weekend. Definitely not a course that a attempt a PR for a lot of reasons. 1) training in 20 degrees then 65 on race day 2) 5 miles of hills 3) water stops slow you down weather or not you take water even if you stay in the middle. Water stops are also a fall hazard with cups everywhere.
The fuel situation was tricky with the busses and time waiting in athletes village but from reading and listening to what other people said helped. I did give up my throw away clothes and food too early not realizing how many opportunities there would be to toss them later.
MTA I have learned so much through you!! I can do hard things!”
-Adrianne R.
Dream of qualifying for Boston? Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
In this episode we bring you a conversation with Robin Walters -who just completed the Boston Marathon. This is a story about overcoming an acute injury, training through winter conditions, and what it’s like to accomplish a goal many years in the making!
Links Mentioned in This EpisodeRun Coaching. Work with a MTA running Coach.
Run the London Marathon in 2026! Preregister now for a travel package with Sports Tours International.
UCAN -we have been fueling with UCAN since 2013. As a listener to the podcast you can try UCAN Edge gels for FREE! all you pay is the cost of shipping. You can also get 20% off anything in their store with the code MTA.
AG1 Next Gen -get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order.
In this episode we play an interview we did on the ‘I’ll Have Another Podcast’ with Lyndsey Hein. Lyndsey invited us to participate in her Behind the Mic series -where she interviews fellow podcasters in the running space. Hear us discuss podcasting, parenting, travel, books, our favorite marathons, and more!
Lindsey Hein lives in North Carolina with her husband of 15 years, Glenn and their four boys. She’s the founder of the podcast network SandyBoy Productions and host of I’ll Have Another and Why is Everyone Yelling? with Lindsey Hein. Lindsey has run 17 marathons and one half ironman. She loves podcasting, hosting live interviews and coaching runners!
Mentioned in This EpisodeWork with a Running Coach in 2025 or join the Academy and use a MTA training plan.
Joint Health Plus! -Protect your joint cartilage from breakdown. Use code MTA for 15% off your first order.
MetPro Nutrition Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off their concierge coaching.
IQBAR -brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
The first time I was in Berlin—when Angie and I ran the marathon—I saw folks rollerblading on the course and thought, “Well, that looks like a lot of fun. Someday I want to come back and do it.” Well… someday finally came.
So People Still Inline Skate?If you haven’t rollerbladed since the ’90s, here’s what I can tell you: the boots are still uncomfortable (although they’re better now). I picked up a pair of three-wheeled skates made by K2, featuring a soft boot with plastic straps. Back in the day, you needed four or five wheels—now apparently, three will do the trick.
I wore them exactly two times before race day. Once, I spent about 45 minutes skating around a flat parking lot at night. That was the extent of my training.
*There are Other Inline Skating Marathons*
According to Olympics.com, the Berlin Marathon introduced the inline skating competition back in 1997. The race quickly became the world’s largest inline marathon, with more than 5,000 professional and leisure skaters taking to the streets of Germany’s capital each year.
Inline skating marathons aren’t exactly common, but there are others. One of them is the NYC Skate Marathon, happening the same day as Berlin (September 28). According to their site:
This event is for everyone. Join the fun, take the challenge, meet skaters from all over the world, try something new or do it again. This event rocks. Quad or inline skates, speed or recreational, all are welcome.
It definitely sounds more beginner-friendly than Berlin. Berlin is not beginner-friendly in my opinion. You’ve got to skate pretty strong to beat the 2-hour 10-minute cutoff. Going in, I had no clue what my finish time would be. So I figured, “I’ll shoot to finish right before the cutoff.” I hadn’t skated since I was, like, 13.
The Expo Experience
The expo was at Tempelhof Airport, a massive Art Deco style complex built between 1936-1941. When I got in line for my race bibs, I learned you get two bibs—one for each thigh—since fast skaters are bent over and you can’t see the number on their shirts. (I don’t skate like that, but hey, rules are rules.)
The Inlineskating Marathon takes place the day before the marathon. Skaters used to cover the same course as the runners but in 2024 (the year I did it) they changed to a circuit. A helpful volunteer explained the new course. You skate a 7K circuit five times, followed by a final 5K stretch to the Brandenburg Gate (on the original course).
Race Day: Wave F Because of my slow projected finish time I was in Wave F which didn’t start until 1:23 PM. It wasn’t obvious how to get to the starting area but I just followed the crowd. I met a few Americans. One woman said, “I literally just took the tags off these skates.” So at least I wasn’t the most undertrained!
Security wanted to see my wristband from the expo—which, of course, I had torn off (pro tip: never take off a wristband). Thankfully, I had stuffed it in my pocket at the last minute. Helmets are mandatory and you won’t get through the gate without one.
A Rolling StartWe skated over dirt and grass to reach the starting corrals. Loudspeakers blasted music and announcements in both German and English. My wave started, and I had a huge smile on my face. We skated past the famous Siegessäule (Victory Column) and started our first lap. Each lap was 7K and always slings you around the Victory Column. The wind going out was brutal, but coming back? Smooth and fast.
Faster skaters stayed to the left, some teams had 20 skaters in single file lines zipping past. Slower folks like me stayed to the right. There were spectators, live music, and yes—water stops! Volunteers actually ran cups out to you.
And Then… the CutoffAs I was about to start my fifth and final lap, I checked my watch—1 hour 45 minutes. I thought I was good. But nope.
They diverted us right onto the final 5K stretch. My heart sank. Apparently I hadn’t made the cutoff and was going to finish short. I did enjoy the 5K through East Berlin, past the Berliner Dome, and then… boom— the Brandenburg Gate. I crossed the finish line in 2:06. My watch said 21.95 miles. For some reason they still gave me a medal and said “Great job!”.
I couldn’t understand why they closed the course early. But doing the math later, I got it. My pace was 10.4 mph, and I needed 12.4 mph to make the cutoff. Had I started in Corral C instead of F, I would’ve made it. Starting late means less time to skate.
I also didn’t want to skate aggressively because I the next weekend I needed to run a marathon in Slovakia.
After the finish, we got Berliners (the donuts). Very appropriate. Then I walked back to the hotel—still wearing my medal, still a little puzzled but happy I didn’t wipe out. That night, some MTA listeners encouraged me to go out and skate the missing distance. So I did. Beer in one hand, Ramstein in my ears, I skated my final 4 miles through Berlin. It was the most German thing I’ve ever done. Still a poser. Still stoked.
Final ThoughtsSo what’s my takeaway? Berlin Inline Marathon is super fun. I’m glad I did it. It’s not beginner-friendly so be ye warned. This event is for fitness or speed skaters. Leisure skaters might struggle with the cutoff.
It feels like the sport needs a boost. The volunteer at the expo told me the course change is due to lower participation. If Berlin, the world’s biggest inline event, had a more generous cutoff, more people might join the fun.
And yeah I totally plan to do it again.
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In this episode we speak with Brad Culp -author of the book The Norwegian Method. Plus, Coach Angie discusses the value of Zone 2 Training.
Brad Culp is a sports journalist who has contributed to many triathlon publications. Culp has finished more than 100 races (including 15 marathons). He currently resides in Illinois with his wife and two children.
His new book is titled *The Norwegian Method-The Culture, Science & Humans Behind the Groundbreaking Approach to Elite Endurance Performance***.
Links Mentioned in This Episode Lagoon Sleep -take their awesome 2 minute sleep quiz to find your match. Use the code “MTA” for 15% off your first purchase.
AG1 -It’s the perfect time to start a new healthy habit and AG1 is offering new subscribers a FREE $76 gift when you sign up. You’ll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box.
IQBAR -brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
Work with a Running Coach in 2025 or join the Academy and use a MTA training plan.
The Abbott World Marathon Majors is the most prestigious marathon series in the world, hosting over 250,000 runners per year, with millions applying for a bib. Many runners in our audience are working toward their Six Star Medal (I only need 1 more star).
In broad strokes there are *basically 4 ways* to get into each one if you are a non-elite runner.
- Enter the lottery (I will talk about the odds of success)
- Run for charity
- Qualify with a fast time
- Travel with a tour company
In this detailed guide we will go through each Major in calendrical order and talk about the nuances of getting in. Let’s go!
The Tokyo MarathonThe Tokyo Marathon is held toward the end of February or beginning of March in Japan. They receive approximately 300,000 entries for 37,000 spots. This well organized marathon has a point to point course that is mostly flat and runs through famous parts of the city. Trevor and I ran the 2024 Tokyo Marathon for the charity Room to Read.
- Enter the Lottery.*What are the odds?* According to what we could find, the acceptance rate has been around 8-10% due to high demand. For 2025, the total field size was around 37,500 runners, with roughly 25,000–30,000 slots allocated to the general entry lottery (the rest go to charity, elite, and other categories). Applications for the 2025 race were reported to be close to 300,000. We tried the lottery for many years before going the charity route last year.
*Secondary Lottery Chances*
If you become a One Tokyo Global member you get a secondary lottery chance for entry to the marathon for a yearly fee of 30,000 yen (which is around $204 USD). About 8,000 spots are given out this way. You can also participate in their virtual events which provide another chance at the lottery. Also, if you get three unsuccessful lottery drawings you get entered into another lottery (which consists of around 3,800 spots). We can’t find info on how much your odds increase by being a One Tokyo Global Member
If you have completed all the other Majors and only need Tokyo, there is a special lottery held by Abbot where 100 entries are given out so people can reach their six star goal.
- Run for CharityThe charity program is called Run with Heart and around 5,000 entry spots are typically available this way. What you need to know is that people bid on the charity spots. Once the doors open, you can go look at a list of charities on the website and select one to apply for. In 2025 there were 39 donor organizations. Some of them only accept runners from Japan. The charity will list a minimum donation (around $700) and then you pledge how much you will donate beyond this number. It is like a silent auction. Charities will obviously choose the highest donations. The donation does not include your race entry fee. Our charity Room to Read wanted runners to raise $4k each.
Angie and Trevor at the Tokyo Marathon 20243. Qualify with a fast time. (Super fast)Through the Run as One program, semi-elite overseas runners who achieve a qualifying time in a World Athletics Label Road Race can apply through the Japan Association of Athletics Federation. Marathon qualifying times for men are currently sub 2:28 and sub 3:09 for women. There are only 25 male and 25 female bibs available through this program and they take the fastest qualifiers.
- Go with a Tour CompanySee the Tokyo Marathon website for a list of International Tour Operators who have guaranteed entries. There is currently only 1 tour operator for North America: Marathon Tours & Travel. You have to book their travel package which starts around $4440 for 5 nights. The packages are in high enough demand that they recommend you join the Seven Continents Club ($200 one-time fee) so you get first dibs.
Our friends at Sports Tours International has offices in the UK, France, and Ireland that offer tour packages to residents of those countries. Their USA office is working to get approved for Tokyo as well. For reference, UK runners can get a double/twin room for five nights, race bib, and other perks starting round £4,459.00 per person.
Other Ways to Get Into the Tokyo Marathon Go as a Support/Guide Runner. Every physically challenged runner is able to have a single support runner. * Apply to be a Pacer*. There are around 45 total spots and you have to be a member of One Tokyo Global to apply. Coach Kris on our team ran it this year as a 3:30 pacer. She said it helps if you have paced for affiliate majors.
The Boston MarathonThe Boston Marathon is held every April (Patriot’s Day) and has a challenging point to point course with notoriously fickle weather. The Boston Marathon is the oldest marathon in the world dating back to 1897. The first starting field had 15 participants and the race now hosts around 30,000 runners. I’ve run the Boston Marathon three times as a qualifier (in 2015, 2021, and 2022).
*There is no general Lottery for the Boston Marathon.*
- Run a Qualifying TimeQualifying times must be run in a certified marathon within a specific timeframe before the application window. You can check the BAA website for full details on qualifying times, which change every few years based on demand for race spots.
Beware of the cut-offs! When I first qualified for Boston I finished 3 minutes and 48 seconds under my qualifying time. The cutoff that year was 1 minute and 2 seconds. For the 2025 race the time required under your qualifying time was 6:51 faster. 24,069 applicants were accepted and 12,324 were not accepted.
We coach a lot of runners who are working on a BQ. Our client Robin Walters, for example, is running Boston this year having qualified in 2024. You can hear her story in this podcast episode. We also just released an interview with a community member named Debbie Gelber who trained with me to break 4 hours and get her BQ.
Angie at the Boston Marathon finish line in 20152. Run for CharityThe Boston Marathon has nearly 150 charity partners with fundraising amounts on the higher side. The BAA requires a minimum of $5k but charities set their own number and it is often $10-15k.
- Go with a Tour CompanyIf you live internationally you may be able to get a spot with a tour group that services your country. Tour operators offer the best value, in my opinion, because for about $4,000 you get a bib and hotel. But they sell out quick! For context, hotels on marathon weekend are legendarily expensive! If you stay near the finish line it can run you $1000 a night whereas if you look at those same rooms 1 week earlier they are less than $200 a night. If you are on a budget, you can look for a room out by Logan Airport which is cheaper. Public transportation in Boston is good. Unfortunately if you live in the US or Canada you can’t run Boston with a tour company.
Other Ways to Get Into the Boston Marathon Sponsors: Do you know anyone at Bank of America or Adidas? Big sponsors get a certain amount of race invitations to hand out. It’s often not what you know, but who you know. I think every sponsor gets some bibs and they will often do contests or give-aways. * BAA Team: If you live in the New England area you can join BAA Team at the pro, elite, and club level and they give their members certain privileges to get into the marathon. * Support guide:* If you want to assist an impaired athlete that you know and they have an entry you can get a bib as a support guide.
The London MarathonThe London Marathon is held every April. In the last few years it has become notoriously difficult to gain entry, especially through the lottery. There were a record of 840,000 applications through the lottery for the 2025 race. Trevor and I ran the London Marathon in 2019.
- Enter the Lottery*What are the odds?* The odds for getting in through the lottery are even lower than Tokyo and currently stand at around 4%. Random ballot opens the day before the current marathon and remains open for 1 week. The odds are so low because the London Marathon is massively popular. 840,318 people applied to run the 2025 London Marathon. This figure comes from the public ballot, which saw a record-breaking number of applications.
There is a separate UK ballot that gives you better odds. The ballot entry for next year opens shortly after the marathon takes place. If you’re a member of a British Athletics running club you may be eligible to get an entry if you’re among the first two to enter. Usually 1,500 spots are given out this way.
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Run for CharityMany charity organizations require a minimum commitment of 2,000 pounds. The good news is that the charity commitment for London is usually lower than Boston, often $2,200 to $3,000. The charity spots usually open right after the ballot results (April-May for the next year’s race) and fill up quickly. We ran the London Marathon to raise money for the John Muir Trust.
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Run a Qualifying TimeLondon has the Good for Age Entry for UK residents. If you’ve met a specific qualifying time in a certified marathon you can apply during a specific time period (this does not give you guaranteed entry). About 6,000 entries are given out this way and they take the fastest times first.
There is also a Championship Entry for elite and high performing amateur runners (faster qualifying times than Good for Age). You do not have to live in the UK to qualify. For the 2025 marathon the standards were: Men- sub 2:40 marathon, sub 1:12:30 HM, women- sub 3:10 marathon, sub 1:28 HM. Check the race websites for the current standards.
- Go with a Tour Operator We highly recommend Sports Tours International USA! There are actually about eight tour operators in the USA to get a bib from but we are biased towards Sports Tours since they sponsor the podcast! Just a heads up that they sell out fast every year. For around $4,000 you get a guaranteed bib, 4 nights in a 4-5 star hotel with breakfast included, pre-race briefing, private coach transfer to the start line, and a huge afterparty.
Other Ways to Get Into the London Marathon* Disabled Runner: there are various entry methods for runners with a disability. * Go as a guide or support runner. * Pacer: there are over 130 pacers at the marathon and you must be part of the official pace team. * Race Sponsor: most race sponsors get free entries. * Follow the London Marathon Social Media account: they have run contests in the past giving away free entries.
The Sydney MarathonThe Sydney Marathon is held in September in Sydney, Australia. It was started in 2001 as a legacy race following the 2000 Sydney Olympic Games. It has grown steadily over the years and for the last three years was in consideration for a WMM spot (approved to start in 2025). It hosts around 35,000 runners from around the world and has a scenic point to point course.
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Enter the Lottery*What are the odds?* Since Sydney just became a major, we don’t know what the odds are for getting in via lottery. It might not be too bad. There is a general ballot in December. The 2025 ballot saw an eight-fold increase in international applications compared to 2024, with interest from runners in 156 countries.
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Run for CharityThere are a variety of charity partners available and each charity sets its own minimum. From what I’ve been able to find, you can expect to raise between $3,000-$5,000 AUD.
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Go with a Tour OperatorCheck the website to see if there is a tour operator in your country. There are currently 5 US based tour operators to choose from. Sports Tours USA has sold out of their 2025 packages but, to give you an idea, they sell them starting at $1,845 for 5 nights with tons of perks.
*Additional Way to Get a Bib for the Sydney Marathon
Candidacy Club*: runners who completed the marathon in 2022, 2023, or 2024 were offered a guaranteed entry to the race in 2025, 2026 or 2027.
What Will Happen to the Six Star Program?When Sydney was announced it cause a lot of confusion for those working on getting their six stars. The World Marathon Majors has clarified that the Six Star Program is remaining in place for now. From the website,
Sydney became the seventh Major in November 2024, but the Six Star medal remains in place for the original six. Abbott World Marathon Majors is evaluating two more candidates: Cape Town and Shanghai. Should these races pass their evaluations, the Nine Star medal will be introduced in addition to the Six Star medal. Please note: the Six Star medal will be awarded for the original six only.
The Berlin MarathonThe Berlin Marathon is held every September in Germany and has one of the flattest and fastest courses. It was started in 1974 and had a total of 244 finishers that year. In 2024 it set a record of 54,280 finishers and had an estimated 1 million spectators. Trevor and I ran the Berlin Marathon in 2016 and we got in through the lottery.
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Enter the Lottery*What are the odds?* We got into the Berlin Marathon through the lottery on our first try on a team entry. Historically, the lottery pool gets around 170,000 applicants for roughly 35,000 general entry slots. That’s a 20.6% chance. Check the website to see the entry dates. It is usually between Oct-Nov with the results announced in Dec. You can apply to the lottery individually or as a team of up to 3 people— if you register as a team the first person choses the team name and gets a code which is used for the other team members to register, if one team member gets chosen then all get in.
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Run for CharityThey have around 120 charity partners with the commitment being around 2,500-4,000 Euros and the spots fill up.
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Run with a qualifying time. Fast runners with a qualifying time at an official race that is part of the Abbott WMM Wanda Age Group World Rankings from the past two years are eligible to apply (not a guarantee of entry). Current marathon standards for males up to 44 years must run under 2:45; up to age 59 must run under 2:55; age 60 and older must run under 3:25. Females up to age 44 must run under 3:10; up to 59 under 3:30, over 60 must run a 4:20. Please check the website for current standards.
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Go with a Tour OperatorIf you go the the website you will see a map of all the countries with tour operators. The USA has six tour operators. Last year Trevor went to the Berlin Marathon with our podcast sponsor Sports Tours International USA and loved it! In addition to a guaranteed bib they put you up in a hotel near the Brandenburg Gate and give their guests tons of support on race weekend.
Other Ways to Get into the Berlin Marathon Media Selection: there are a limited number of bibs reserved for members of the media who want to run and report on their experience. * Jubilee Club (those who have completed 10+ Berlin Marathons) * Skate to Run*: if you inline skate the Berlin Marathon and finish before the 2:10 cutoff you get a guaranteed entry to the next year’s running marathon.
The Reichstag Building in Berlin
The Chicago MarathonAngie at the Cloud Gate in ChicagoThe Chicago Marathon is held every October in Illinois, U.S on a flat point to point course. Annual marathons in the Chicago area were started in 1905 and ran through the 1920s with the modern iteration of the marathon beginning in 1977 with 4,200 local participants. It has expanded to 47,000 runners and 1.7 million on course spectators. The current marathon world records were set in Chicago (Kelvin Kiptum in 2023 with 2:00:35 and Ruth Chepng’etich in 2024 with 2:09:56). Trevor and I ran Chicago in 2014, it was marathon number 26 for me.
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Enter the Lottery*What are the odds?*. The lottery usually happens in November and historically around 50% of runners get in through the lottery. However, with more runners applying every year the odds are now probably around 20-25% from what we’ve read. You should submit your application as soon as the lottery opens. I got into Chicago on a qualifying time and Trevor got in via the lottery on his first try.
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Run for CharityThere are around 200 charity partners and fundraising requirements start at $1,500 for early entrants to $2,100 for later entry. About 10,000 entries come from this program. Each charity team has their own requirements. In general it’s a lower amount and not the $10k+ you need to raise to get into Boston.
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Run a Qualifying Time You can qualify on a USATF certified marathon course. The standards appear tougher than Boston but Chicago does not have a cutoff. Chicago’s times guarantee entry if met and verified.
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Go Through a Tour OperatorIf you live internationally you can go through a tour operator in your country. If you live in the US you are out of luck. However, there’s a potential workaround through the Seven Continents Club at Marathon Tours & Travel. If you’re a U.S. resident and an SCC member (meaning you’re chasing marathons on all seven continents), their U.S. branch sometimes offers guaranteed Chicago Marathon entries bundled with travel packages.
Other Ways to Get a Bib for the Chicago Marathon* Bank of America Chicago Distance series: if you complete a series of three races in one year you can get guaranteed entry into next years marathon. The races are Shamrock Shuffle 8k, Chicago 13.1, and Chicago Marathon. Each race fills up quickly. * Para Athletics: must meet specific criteria. * Duo Team Participant: an athlete who is pushing a permanently disabled person in a competition wheelchair. * Guide Runner: visually impaired runners need guides. If you know a blind runner you can partner with them or check out United in Stride which is an organization that connects visually impaired runners and guides. * Legacy Runners: if you’ve completed the race 5 times in the last 10 years you can get a guaranteed entry.
The New York City MarathonThe New York City Marathon is held every November in New York, U.S. The New York Road Runners (NYRR) owns and operates the TCS New York City Marathon. Founded in 1958 as a small running club, NYRR has grown into the primary organizer of this iconic race, which it first staged in 1970 with just 127 runners looping Central Park. The entry fee was $1. Now the entry fee is $315 for US residents and $363 for non-US residents.
Neither Trevor nor I have run this race yet, although we’ve hosted meet ups for listeners there. This point to point course can be challenging and goes through the five city boroughs.
- Enter the Lottery*What are the odds? The NYRR announced that 2-3% of applicants were selected to run the 2025 edition of the race. I recently received my 16th consecutive rejection through the lottery!* The application window is a couple weeks in February and drawing is early March. NYC hosts the largest marathon in the world and it’s also one of the hardest to gain entry to through the lottery.
There is a second chance drawing for members of NYRR.
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Run for CharityNYC Marathon partners with a number of great charities every year and many of them fill up very fast. Most require a commitment of $4000 and above.
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Run a Qualifying TimeThe standards are tougher than Boston but you can qualify with a half marathon time. There is no published cut off time but they take the fastest people first.
*Head-to-Head Comparison withe Boston*
Men 18–34: NYC 2:53 vs. Boston 3:00 → NYC is 7 minutes tougher.
Men 35–39: NYC 2:55 vs. Boston 3:05 → NYC is 10 minutes tougher.
Men 40–44: NYC 2:58 vs. Boston 3:10 → NYC is 12 minutes tougher.
Men 45–49: NYC 3:05 vs. Boston 3:20 → NYC is 15 minutes tougher.
Men 50–54: NYC 3:14 vs. Boston 3:25 → NYC is 11 minutes tougher.
Women 18–34: NYC 3:13 vs. Boston 3:30 → NYC is 17 minutes tougher.
Women 35–39: NYC 3:15 vs. Boston 3:35 → NYC is 20 minutes tougher.
Women 40–44: NYC 3:19 vs. Boston 3:40 → NYC is 21 minutes tougher.
Women 45–49: NYC 3:26 vs. Boston 3:50 → NYC is 24 minutes tougher.
Women 50–54: NYC 3:35 vs. Boston 4:00 → NYC is 25 minutes tougher.
- Go with a Tour Operator If you come from a country outside the US that has an associated tour company you may purchase a travel package. There are 3 in Canada. Marathon Tours & Travel’s U.S. branch offers guaranteed NYC Marathon entries to U.S.-based Seven Continents Club (SCC) members. You’d need to join SCC ($200 one-time payment), book a package (three nights minimum, likely $1,000–$2,000+).
Other Ways to Get into the NYC Marathon 9+1 Program: run nine NYRR races and volunteer once during a calendar year and you are eligible to get a guaranteed entry to the following year’s race. * Virtual Racing: runners who completed the Virtual NYC Marathon the year before gain entry to the following years race. * Legacy: if you’ve Completed 15+: runners who have completed 15+ NYC Marathons are able to guarantee a bib. * 5k & 10k Memberships*: Members of NYRR who donate at the 5K and 10K level receive guaranteed entry to the TCS New York City Marathon among other annual benefits in thanks for their support of NYRR’s mission to build healthier lives and stronger communities through the transformative power of running.
MTA meet up at the NYC Marathon (2019)Other Ways to Get into the Majors Through Abbott * Join the WMM Global Run Club and enter special virtual half marathons that you can complete to earn an entry into a special lottery to get into a Major. * Abbott WMM Gold Club: this is a paid club with added bonuses including extra lottery draws, there is currently a waitlist as they only open to a certain number of people per year. * Abbot WMM: if you have already run 4+ WMM except Boston there is a special selection process offered over at their website, usually in November before the race. * Use Marriott Convoy Points to bid on an entry spot into all WMM using your points. ConclusionIs it worth trying to get into the World Marathon Majors? We think it is. Having run Tokyo, Boston, London, Berlin, and Chicago I can speak to the incredible energy of these events (and cities). And they are becoming ever more popular.
Besides, what other premier sporting event allows you to participate on the same turf as the elites? You might love soccer but if you go to a World Cup game they don’t let the masses out on the field to kick a ball around. You might love Formula One Racing but can you drive your mini-van around the track? Running is truly a democratized sport.
We also dive into this topic on the podcast. Listen to our 2 part podcast series on ‘How to Get Into the World Marathon Majors’.
Part 1: Tokyo, Boston, London, Sydney
Part 2: Berlin, Chicago, New York
In this episode we celebrate the 15 Year Anniversary of the Podcast! Listeners call in to tell us what running marathons and half marathons has taught them about life.
Runners from all over the world shared their inspiring stories, mantras, and advice. Thanks to everyone who sent in a voicemail, and THANK YOU ALL for supporting the podcast for the last 15 years!
Sponsor LinksDrury Hotels -our longest running sponsor! They have over 150 locations in 25 states; free food and drinks (the 530 kickback), clean rooms, great locations, indoor/outdoor pools, popcorn, reasonable rates. Get 10% off your stay with our link!
UCAN -we have been fueling with UCAN since 2013. As a listener to the podcast you can try UCAN Edge gels for FREE! all you pay is the cost of shipping. You can also get 20% off anything in their store with the code MTA.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Super congrats to our client Candis on completing the Antelope Canyon Ultra! She writes,
“I am so grateful to report having completed my first 70k last weekend running the Antelope Canyon ultra in northern Arizona. This was by far the hardest and most epic adventure I’ve ever had to date!
It was filled with climbing, scrambling, using cables to scale steep mountains and the best part, running through these slot canyons. The pictures are actually where I ran-it was so uniquely beautiful. I also felt proud of my time coming in just under 14 hours, given the technicality of the course and constant sand.
I want to give a big shout out to 2 MTA coaches “-Coach Lynn Grieger for inspiring me to put this race on my bucket list years ago and Coach Carri Marlow for getting me in peak shape for this challenge. Thank you to the MTA community and all the support and inspiration it gives me to try hard things!” -Candis R.
Dream of running an ultra? Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
In this podcast episode we talk about why you should run the World Marathon Majors; and how to get into the Berlin, Chicago, and NYC Marathons.
Plus we share a special announcement about a trip we are hosting to Dublin, Ireland!
The Abbott World Marathon Majors is the most prestigious marathon series in the world, hosting over 250,000 runners per year, and millions applying for a bib. There are basically 4 ways to get into each marathon as a non-elite runner.
- Enter the lottery
- Run for charity
- Qualify with a fast time
- Travel with a tour company
But as you will hear, there are many exceptions, nuances, and backdoor ways to get into the Majors.
Links Mentioned in This EpisodeSports Tours International USA -Join us at the Dublin Marathon! Get a race bib and 3 nights at a 4-start hotel. Use code MTA when you book your spot.
Joint Health Plus! -Protect your joint cartilage from breakdown. Use code MTA for 15% off your first order.
AG1 -It’s the perfect time to start a new healthy habit and AG1 is offering new subscribers a FREE $76 gift when you sign up. You’ll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Congrats to our client Jared who ran 3:16 at the Tokyo Marathon! He writes,
“I never knew running a marathon could feel so good! Tokyo 2025 showed me the marathon is largely a game of inputs and training, if you trust the process it pays off.
Coach Henry has supported me through 4 marathons, improving my time by 8+ minutes. I’m grateful to him for showing me that a once daunting race can become a highlight of life.” -Jared
Ready to get the right inputs and improve your time in the marathon? Speak with a Coach about your goals. Book a free 30 minute call with our team and explore how MTA coaching works.
We want you to be our next success story!
Here’s your guide to getting a race bib for the Tokyo, Boston, London, and Sydney Marathons! Our next episode will focus on Berlin, Chicago, and New York.
The Abbott World Marathon Majors is the most prestigious marathon series in the world, hosting over 250,000 runners per year, and millions applying for a bib. Many runners in our audience are working toward their Six Star Medal (Angie only needs 1 more star).
There are basically 4 ways to get into each marathon as a non-elite runner.
- Enter the lottery
- Run for charity
- Qualify with a fast time
- Travel with a tour company
But as you will hear, there are many exceptions, nuances, and backdoor ways to get into the Majors. We hope you enjoy this episode!
Links Mentioned in This EpisodeMetPro + MTA Coaching Deal. Special offer we’ve never done before limited to the first 30 people, signup for MetPro Nutrition coaching will also get MTA Run coaching included at no additional cost. $200 a month savings.
Lagoon Sleep -take their awesome 2 minute sleep quiz to find your match. Use the code “MTA” for 15% off your first purchase.
Sports Tours International USA -our top recommended marathon tour company for runners in the USA, UK, France, and Ireland.
AG1 -It’s the perfect time to start a new healthy habit and AG1 is offering new subscribers a FREE $76 gift when you sign up. You’ll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
In this episode we speak with Matt Fitzgerald author of the book ‘How to Run the Perfect Race -Better Racing Through Better Pacing’. Matt will explain why many runners struggle with pacing in the marathon. We also take a look at the concept of “Work Rate”; and the central governor theory of fatigue versus Brehm’s motivational intensity theory.
Links Mentioned in This EpisodeJoint Health Plus! -Protect your joint cartilage from breakdown. Use code MTA for 15% off your first order.
UCAN -try UCAN Edge gels for FREE all you pay is the cost of shipping. You can also get 20% off anything in their store with the code “MTA”.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Book: How to Run the Perfect Race -Better Racing Through Better Pacing
Matt Fitzgerald is a coach, nutritionist, and author of books on endurance sports including Pain & Performance, 80/20 Running, How Bad do you Want it and his most recent book “How to Run the Perfect Race- Better Racing Through Better Pacing.” He is cofounder of 80/20 Endurance and a lifelong endurance athlete.
In this episode we are joined by Coach Amber from MetPro to tackle nutrition questions sent in by listeners. We discuss meal timing, hydration, protein sources, menopause, how to balance performance and fat loss goals, managing cravings, fueling for an ultra, and we even dive into the current buzz around GLP1 medications.
Whether you’re training for a marathon or an ultra, you’ll get practical nutrition advice to help optimize your running. Thanks to everyone who sent in a question!
Links Mentioned in This EpisodeMetPro + MTA Coaching Deal. Special offer we’ve never done before limited to the first 30 people, signup for MetPro Nutrition coaching will also get MTA Run coaching included at no additional cost. $200 a month savings.
AG1 -It’s the perfect time to start a new healthy habit and AG1 is offering new subscribers a FREE $76 gift when you sign up. You’ll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box.
Coach Amber Velasquez has a Master of Health Sciences and is a Licensed and Registered Dietitian and a certified personal trainer. She’s a coach at MetPro and loves all things nutrition & fitness.
When we had her on the podcast last year it was our most listened to episode in 2024 according to Spotify.
In this episode we interview a long-time member of our community named Debbie Gelber who has reinvented herself through running. A self-described late bloomer to the sport, she stepped on the treadmill at age 40 with a goal of losing weight, over a decade later she’s training for her 51st marathon!
Debbie Gelber is a Fine Arts Instructor at South Plains College in Levelland, Texas. She is currently training for the Tokyo Marathon working with MTA Coach Carrie.
Links Mentioned in this EpisodeSpeak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
The Drury Hotels -they have free breakfast and free food and drinks in the evening -something they call the 5:30 kick back. They have more than 150 locations in 26 states. Use our link to save 10% on your stay.
AG1 -It’s the perfect time to start a new healthy habit and AG1 is offering new subscribers a FREE $76 gift when you sign up. You’ll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box.
IQBAR -brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
Debbie Gelber’s website: https://debrunsto50.wordpress.com
In this episode we interview a long-time member of our community named Debbie Gelber who has reinvented herself through running. A self-described late bloomer to the sport, she stepped on the treadmill at age 40 with a goal of losing weight. Over a decade later she’s training for her 51st marathon!
Debbie Gelber is a Fine Arts Instructor at South Plains College in Levelland, Texas. She is currently training for the Tokyo Marathon working with MTA Coach Carrie.
Links Mentioned in this EpisodeWork with a MTA Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
The Drury Hotels -they have free breakfast and free food and drinks in the evening -something they call the 5:30 kick back. They have more than 150 locations in 26 states. Use our link to save 10% on your stay.
AG1 -It’s the perfect time to start a new healthy habit and AG1 is offering new subscribers a FREE $76 gift when you sign up. You’ll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box.
IQBAR -brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
Debbie Gelber’s website: https://debrunsto50.wordpress.com
In this episode we interview Dakotah Popehn who finished as the first American woman at the Olympic Marathon in Paris!
There was a time when she couldn’t fathom running 26.2, and actually DNF’d at her debut marathon. But she didn’t give up! Listen as Dakotah shares the lessons she’s learned along the way, tips on building mental strength, and the importance of getting good sleep during training.
Sponsor LinksLagoon Sleep -take their awesome 2 minute sleep quiz to find your match. Use the code “MTA” for 15% off your first purchase.
UCAN -try UCAN Edge gels for FREE all you pay is the cost of shipping. You can also get 20% off anything in their store with the code “MTA”.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Most people first heard of Dakotah Lindwurm at the 2024 Olympic Trails. She has since gotten married and goes by Dakotah Popehn. Dakotah is a 29 year old elite runner from Minnesota who has raced everything from the mile to the marathon. She won the Grandma’s Marathon in 2021 and 2022; finished 3rd at the US Olympic Trials in 2024; and finished as the first American female at the Paris Olympic Marathon with a time of 2:26:44. She lives with her husband in the Twin Cities.
In this episode we speak with Jeff Horowitz author of the book ‘Think Like a Runner -Understanding Why We Run and How to Do It Better’.
Learn about the importance of “finding your why”; the difference between chronological age versus training age; and recommended training changes for older runners.
Formerly an attorney, Jeff quit law to pursue his passion for endurance sports. He currently teaches running at the George Washington University and has completed over 200 marathons and ultras across six continents.
Links Mentioned in This EpisodeSpeak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Joint Health Plus! -Protect your joint cartilage from breakdown. Use code MTA for 15% off your first order.
IQBAR -brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
Think Like a Runner book.
In this episode we speak with Alistair Crompton, a trail guide with Run the Alps, about his latest adventures and what it’s like to run in the Swiss Alps. Plus, Coach Angie shares tips on training for an ultramarathon.
Links Mentioned in This EpisodeSwitzerland Running Retreat with Angie, Trevor, and Run the Alps.
The Drury Hotels -they have free breakfast and free food and drinks in the evening -something they call the 5:30 kick back. They have more than 150 locations in 26 states. Use our link to save 10% on your stay.
AG1 -It’s the perfect time to start a new healthy habit and AG1 is offering new subscribers a FREE $76 gift when you sign up. You’ll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box.
IQBAR -brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Alistair Crompton is a mountain running & trekking guide, yoga teacher, and vegan chef based in Chamonix, France. He is originally from the UK when he’s not running he enjoys skiing and paragliding. Alistair will be one of our guides this year on our Running Retreat in Switzerland with @RunTheAlps
In this episode we share tips for achieving your running goals in 2025! Plus, we take a look at what fellow runners (and listeners to the podcast) have planned this year.
Good news! You don’t have to figure it out on your own. Get the expert training and accountability you need to be a faster, stronger, runner. Let’s talk about your biggest challenges and see how we can elevate your training. Speak with a coach.
Mentioned in This EpisodeMetPro -Become Your Best Self with their Proven Weight Loss strategies. You can take a free assessment and speak with a Metabolic Expert. Get $500 off their concierge coaching as a lister to the podcast.
AG1 -It’s the perfect time to start a new healthy habit and AG1 is offering new subscribers a FREE $76 gift when you sign up. You’ll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box.
Book – Be Useful by Arnold Schwarzenegger
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
In this episode we speak with MTA Coach Athena and her client Melanie Toelcke who ran through the Grand Canyon from rim-to-rim-to-rim. This is a challenging 48 mile point-to-point run, in 100 degree temps, through one of the greatest natural wonders of the world!
Links Mentioned in This EpisodeSpeak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Run the Eiger Ultra Trail with Angie and Trevor in 2025! Visit this page to read how you can join us in a Switzerland next summer for an unforgettable running adventure.
UCAN Energy -Try their Edge gels for FREE! all you pay is the cost of shipping. You can also get 20% off anything in their store with the code MTA.
AirDoctor the air purifier that filters out 99.99% of dangerous contaminants so your lungs don’t have to. This includes allergens, pollen, pet dander, dust mites, mold spores and even bacteria and viruses. Promo code MTA and you’ll receive UP TO $300 off air purifiers!
AG1 -get the Black Friday offer for all of November! Every week of November, AG1 will be running a special Black Friday offer for a free gift with your first subscription, in addition to the Welcome Kit with Vitamin D3+K2.
In this episode we speak with Tara Dower who set the fastest know time (FKT) on the Appalachian Trail by running an average of 54 miles per day for 40 days!
Links Mentioned in This EpisodeSports Tours International, a company that’s taken runners and spectators to the most popular races around the world for 50 years.
Joint Health Plus! -Protect your joint cartilage from breakdown during runs. Use code MTA for 15% off your first order.
AquaTru -receive 20% OFF any AquaTru water purifier with code “MTA“ at checkout.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Tara Dower is an Altra Elite Athlete based in Virginia, who recently completed the 2,197.4 (3,535 kilometres) mile Appalachian Trail in a record setting 40 days, 18 hours, and 5 minutes. That’s 13 hours faster than the record set in 2018 by Belgian runner Karel Sabbe. Prior to Dower’s breakthrough, only 10 people had ever managed to traverse the AT in 50 days or less.
Find Tara on Youtube at Tara Treks.
The Appalachian National Scenic Trail — commonly known as the Appalachian Trail or simply “the A.T.” — is the longest hiking-only footpath in the world, that travels through fourteen states along the crests and valleys of the Appalachian Mountain Range.
In this episode we speak with Academy member and coaching client, Kofo Obasanjo-Blackshire, about the ups and downs of training for a personal best in the marathon.
Kofo started running to lose baby weight after her second pregnancy. Through consistency and patience she has dropped her marathon time from 4:40 to 3:53.
Kofo Obasanjo-Blackshire was born in Lagos, Nigeria, and lives in the United Kingdom with her husband and two sons. She holds a PhD from King’s College London. Her father Olusegun Obasanjo was the president of Nigeria from 1999-2007. She has completed 16 marathons and trains with MTA Coach Nicole.
Links Mentioned in This EpisodeSpeak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Run the Alps with Angie and Trevor in 2025! Visit this page to read how you can join us in a Switzerland next summer for an unforgettable running adventure.
AG1 -get the Black Friday offer for all of November! Every week of November, AG1 will be running a special Black Friday offer for a free gift with your first subscription, in addition to the Welcome Kit with Vitamin D3+K2.
MetPro Nutrition Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off their concierge coaching.
Saysky High Performance Running Wear -Use code MTA15 to get 15% off running tights, shorts, tops, singlets, jackets, vests, sports bras and anything across their entire product line worldwide.
In this episode we bring you to the Košice Marathon in Slovakia -Europe’s Oldest Marathon. Plus, Coach Angie shares tips on how to train to beat course cut-offs.
The Košice Marathon started in 1924 after Vojtech Bukovsky visited the Olympic Games in Paris. A few weeks later he organized the first Košice Marathon on October 28th 1924, one hundred years ago!
Sponsor LinksJoint Health Plus! -Protect your joint cartilage from breakdown during runs. Use code MTA for 15% off your first order.
UCAN Energy -Try their Edge gels for FREE! all you pay is the cost of shipping. You can also get 20% off anything in their store with the code MTA.
Saysky High Performance Running Wear -Use code MTA15 to get 15% off running tights, shorts, tops, singlets, jackets, vests, sports bras and anything across their entire product line worldwide.
The Richmond Marathon -Meet Trevor and be a part of America’s Friendliest Marathon November 16th!
- Join our 3-mile shakeout run on Friday, November 15, at 11 a.m. in downtown Richmond highlighting the finish area for the Allianz Partners Richmond Marathon and the T Tyler Potterfield Memorial Bridge
- Come to the post-race meet-up at Hardwood Brewery, offering a chance for runners to connect and celebrate their accomplishments together. Be sure to email us!
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
with Andrej Aleksiev at the race expo
In this episode we bring you to Slovakia! Trevor speaks with the former prime minister Mikuláš Dzurinda -a transformational leader and avid runner with 39 marathon finishes.
Sponsor LinksSports Tours International USA -enter to win a FREE travel package to the 2025 TCS London Marathon! The package includes a race entry bib plus 4-night hotel accommodation right in the heart of London. You have until midnight on October 20th to enter.
AG1 -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
AirDoctor the air purifier that filters out 99.99% of dangerous contaminants so your lungs don’t have to. This includes allergens, pollen, pet dander, dust mites, mold spores and even bacteria and viruses. Promo code MTA and you’ll receive UP TO $300 off air purifiers!
Mikuláš Dzurinda was Prime Minister of Slovakia from October 1998 to uly 2006. During his term Slovakia joined both the European Union and NATO. Today he is a university lecturer and is president of the Wilfried Martens Centre for European Studies. He has run 39 marathons including NYC, London, Athens, and the Košice Marathon (31 times).
Trev in Bratislava
with Andrej Aleksiev
In this episode Trevor brings you to the Berlin Marathon (which celebrated its 50th anniversary). Meet fellow runners and fans of the MTA podcast and hear what it’s like to inline skate the Berlin Marathon.
Links Mentioned in this EpisodeSports Tours International USA -enter to win a FREE travel package to the 2025 TCS London Marathon! The package includes a race entry bib plus 4-night hotel accommodation right in the heart of London. You have until midnight on October 20th to enter.
UCAN Energy -Try their Edge gels for FREE! all you pay is the cost of shipping. You can also get 20% off anything in their store with the code MTA.
AquaTru -receive 20% OFF any AquaTru water purifier with code “MTA“ at checkout.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Meet up with Trevor the day before the Berlin Marathon. We will meet in front of the Grand Westin Hotel at 4:30pm local time on Saturday. Look for the outside seating area near the front doors.
Here is the address: Friedrichstraße 158-164, 10117 Berlin, Germany. Join our FB Event.
In this episode we speak with physical therapy doctor, Matthew Silver, about the Six Laws of Running Form. Dr. Matt is author of the book ‘Built to Run -The Runner’s Guide to Fixing Common Injuries, Resolving Pain, and Optimizing Running Performance Now and for Life’.
Sponsor LinksJoint Health Plus! -Protect your joint cartilage from breakdown during runs. Use code MTA for 15% off your first order.
AG1 -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
The Six Laws of Running Form1. Do Not Overstride
2. Cadence is Key
3. Land on the Ball of Your Foot Then Heel Strike
4. Trust Gravity
5. The Heel Pull
6. Achieve True Midstance
Bio: Dr. Matt Silver is a sports physical therapist, running coach, and running form analyst. He founded Alpha Project Physic & Performance, where he shares his innovative approach to helping distance runners, marathoners, ultra runners, and athletes to run better with less pain and reach their running goals. He is the author of “Built to Run— The Runner’s Guide to Fixing Common Injuries, Resolving Pain, and Optimizing Running Performance Now and For Life.” He and his wife make their home in Frederick, Maryland.
In this episode we speak with Dr. Michael Greger author of the book ‘How Not to Age -The Scientific Approach to Getting Healthier as You Get Older’.
Plus, Coach Angie shares tips on how to make your next marathon go smoothly!
Episode SponsorsMetPro Nutrition Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off their concierge coaching.
AG1 -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
The Richmond Marathon -Meet Trevor and be a part of America’s Friendliest Marathon November 16th!
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Michael Greger, M.D. FACLM is a physician, best selling author, and internationally recognized professional speaker on a number of important public health issues. All proceeds from his speaking engagements and the sale of his books are donated to charity. He’s the author of four NYT Bestsellers: How Not to Die, The How Not to Die Cookbook, How Not to Diet And his newest book How Not to Age.
Dr. Greger is a graduate of the Cornell University School of Agriculture and the Tufts University School of Medicine. His Instagram account NutritionFacts.org has 1.2 million followers.
In this episode with speak with Laura Green, comedian and public speaker with a viral presence on social media helping runners laugh and enjoy the run.
This is a fun conversation about how Laura got into running marathons and what it’s like to make a living as a content creator in the running space.
Links Mentioned in This Episode Laura Green on Instagram @Lauramcgreen
The Drury Hotels -they have free breakfast and free food and drinks in the evening -something they call the 5:30 kick back. They have more than 150 locations in 26 states. Use our link to save 10% on your stay.
AG1 -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Bio: Laura Green is a comedic content creator who aims to get runners to have a good laugh at themselves. The ultimate goal is to make the viewer feel more connected to the running world by letting them all in on the inside jokes of being a runner. She’s followed by over 200,000 people online.
Laura a physical therapist and mother of three. In college she competed in the 800 meters at Northeastern University in Boston. After college she traveled the world and helped found the San Fransisco chapter of November Project in 2013.
In this episode we speak with Carrie Tollefson about what it was like to be a track & field commentator at the Olympic Games. Carrie will give you a behind-the-scenes look at the Paris Olympics. Plus we share five ways to “get after it” in your marathon training!
Sponsor LinksJoint Health Plus! -Protect your joint cartilage from breakdown during runs. Use code MTA for 15% off your first order.
MetPro Nutrition Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off their concierge coaching.
AG1 -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
The Richmond Marathon -Meet Trevor and be a part of America’s Friendliest Marathon November 16th!
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Carrie Tollefson is a former middle-distance runner from Minnesota. She won the 1500m at the 2004 US Olympic Trials and made it to the semi finals in the 2004 games in Greece. Carrie attended Villanova University and got a degree in communications. She continues to make her home in Minnesota with husband Charlie and her three children. Carrie is the host of the C Tolle Run Podcast. She also works as an analyst and broadcaster for a variety of media outlets covering events such as the NYC Marathon and most recently the Olympic Games.
In this episode we roundup the news, stories and statistics from the 2024 Olympic Marathon and other running events. Plus, Trevor shares what he’s been doing in Europe for the last three weeks.
Sponsor LinksSidekick -muscle scraping tools that are must-haves in your injury prevention tool box! We recommend the ‘My Personal PT Bundle’. Use our link for 15% off your order.
UCAN Energy -Try their Edge gels for FREE! all you pay is the cost of shipping. You can also get 20% off anything in their store with the code MTA.
Speak with a Running Coach about one-on-one coaching or join the Academy and use a MTA training plan.
Want to lean more about Olympic running events? See this post.
In this bonus episode Trevor sits down with Doug Mayer, founder of Run the Alps, to discus the joys of trail running. Doug shares his biggest tip for achieving longevity in running, and describes the unique trail races in France, Switzerland, and Italy.
Doug Mayer grew up in the US, cross country skiing in New Hampshire’s White Mountains with his older brothers. In a past life he worked as a Producer for the NPR show Car Talk. Today he runs his business Run the Alps and writes for a number of trail running media outlets, including Outside, Trail Runner, and Ultrasignup. His latest book is Run the Alps Switzerland: 30 Must-Do Trail Runs. He lives in Chamonix, France with his partner and dog Izzy.
AG1 -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
In this episode we bring you on a 114 mile journey around the highest mountain in the Alps -the famous Tour du Mont Blanc. We begin in Chamonix, France and then cross into Italy , Switzerland , and back to Chamonix with listeners to the MTA podcast.
Listen as we describe the beauty and the challenge of the trail, the mountain culture of the Alps, and the endurance mindset of the runners who joined us there.
*Special thanks to Angie Spencer, Jeff Thompson, Anna Haberzettle, James and Susie Jin, Kelly Heffner, Becca Schaldt, Parker Watson, Deborah Brown, Tamra Ludlow, Alistair Crompton, Marion Giraud, and Run the Alps!
Episode SponsorsSidekick -muscle scraping tools that are must-haves in your injury prevention tool box! We recommend the ‘My Personal PT Bundle’. Use our link for 15% off your order.
UCAN Energy -Try their Edge gels for FREE! all you pay is the cost of shipping. You can also get 20% off anything in their store with the code MTA.
The Richmond Marathon -Meet Trevor and be a part of America’s Friendliest Marathon November 16th!
Run the Alps -the Chamonix based tour company we used.
We ran a total of 183.09km (114.43 miles)
We climbed 9,810m (32,667ft)
We descended 10,424m (34,711.92ft)
In this episode Coach Angie shares four principles to help you embrace the truth that you can do hard things . . . and shares her favorite books on the topic. Plus, Trevor figures out how to do hard things the lazy way.
Sponsor LinksMetPro Nutrition Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off their concierge coaching.
Joint Health Plus! -Protect your joint cartilage from breakdown during runs. Use code MTA for 15% off your first order.
AG1 -a foundational nutrition supplement. Get a free 1-year supply of Vitamin D3K2 and 5 free AG1 travel packs with your first purchase.
Book ListWhen you do hard things you’ll definitely get resistance and push back from some people but you’ll also inspire more people to live courageous lives. I like to read memoirs of people who share the ups and downs on the road to success. There are some great books and podcasts out there about courageous people.
- Let Your Mind Run by Deena Pastor
- Can’t Hurt Me by David Goggins
- A Beautiful Work in Progress by Mirna Valerio
- Running Outside Your Comfort Zone by Susan Lacke
- The Long Run by Matt Long
- Marathon Woman by Kathrine Switzer
- Spartan Up by Joe De Sena
- Unbroken by Laura Hildebrand
- Out There by David Clark
- What Doesn’t Kill Us by Scott Carney
- It’s Great to Suck At Something by Karen Rinaldi
- Do Hard Things by Steve Magness
- Running Outside Your Comfort Zone by Susan Lacke
- Extreme Ownership by Jocko Willink and Leif Basin
- Endure by Alex Hutchinson
- Choose Strong by Sally McRae
- The Gift of Failure by Jessica Lahey
- Bravey by Alexi Pappas
- Out and Back by Hillary Allen
- Comfortable with Uncertainty by Pema Chodrin
- Everything is Figureoutable by Marie Forleo
- Master of Change by Brad Stulberg
- The Comfort Crisis by Michael Easter
- Grit—The Power of Passion and Perseverance by Angela Duckworth
- Chop Wood, Carry Water by Joshua Medcalf
- The Unstoppable Mindset by Alden Mills
- Mindful Running by Mackenzie L. Havey
In this episode Coach Angie shares tips (and stories) to help you better deal with hot weather during training and on race day.
Links Mentioned in This EpisodeSidekick Muscle Scraping Tools -Use our link for 15% off. We recommend the My Personal PT Bundle.
The Drury Hotel Company -save 10% on your stay with our link! Over 150 locations around the USA.
PATH Projects Shorts and Gear -Use our link for 10% off! Trevor loves the 9 inch Graves PX shorts.
The Richmond Marathon -America’s Friendliest Marathon.
AG1 -a foundational nutrition supplement. Get a free 1-year supply of Vitamin D3K2 and 5 free AG1 travel packs with your first purchase.
Go further in your running with the help of a MTA Running Coach
Summer ranks among many people’s favorite season of the year but many runners have mixed feelings, especially when it comes to their training. They’re often surprised to find that keeping momentum going during the summer can be a challenge. If you’re struggling to be consistent in your marathon training this summer you are not alone!
Thanks to Michael Broberg for sharing his experience with MTA Coaching! He writes,
“Hello, I wanted to share that I’ve had a great experience with Coach Henry. He guided me through 2 successful training blocks!
I’m a new runner so the main reason I wanted to get a coach was to set up some good habits, avoid injury and learn how to train properly. I also wanted to learn about nutrition, warm ups etc.
I am very pleased and grateful Henry was able to provide all these fundamentals! Also realized a great thing about having a coach is that it gave me accountability and added motivation to show up for the workouts.
2 Successful Training BlocksFirst MarathonMy first training block was to complete my first marathon, the LA Marathon 2024, which I was able to finish in 4:19 w/out injury! I definitely would have gone out too fast and probably would have been one of those hobbling at the end. But in addition to the training, the race and fueling strategy had me feeling pretty good, even through those last miles. I was able to make a strong finish!
PR in the HalfMy second training block was for the Long Beach Classic Half marathon (June 9th). We added some more strengthening workouts and speed work which made a huge difference. I was able to hold my target pace and also give a good push at the end. Thrilled to have PR’d by 10 minutes at 1:43!
Huge thanks to Coach Henry for helping me achieve these goals! I have more confidence now because he helped me build the right foundation to keep this progress and momentum going!” -Michael Broberg
Emily with her dad at the Colfax Marathon
Congrats to Emily N. on earning a PR at the Colfax Marathon in Colorado! She writes,“I have been listening to the MTA podcast since 2018 when I started training for my first marathon. Your voices have accompanied me on many of my training runs over the years.
Since 2018, I have run a handful of marathons with my fastest being a 3:42:42 on a downhill course (St. George) in 2019. Due to the large net downhill of that race, for the past few years I doubted whether I would be able to beat that time on a flat course.
This year, I decided to finally go for it. I followed your 3:40 training plan and the training went very smoothly. I ran the Colfax Marathon in Denver in May and finished in 3:39:16, over 3 minutes faster than my previous PR.
Thanks so much for your effective training plan! I haven’t done much speed work since high school and this plan made the speed workouts very easy to approach and understand. I also liked that the plan only included 4 days of running per week, because I think that helped me avoid feeling burnt out.
Also, thank you for all you do to help the running community! I hope you get to feel the positive impact you are making.” -Emily N.
In this episode we speak with Jasmin Paris -a British ultra runner who became the first woman to finish the Barkley Marathons in its 38 year history! (Only 20 people have finish Barkley before the cutoff).
Links Mentioned in This EpisodeJoint Health Plus! -Protect your joint cartilage from breakdown during runs. Use code MTA for 15% off your first order.
*Exakt Health -a physical therapy app that specializes in the rehab of running injuries and prevention. Download and test the app with a 7-day free trial via the Apple or Google Play Store and with the code ‘MTA*‘ you get up to 40% off the 3- and 6-month subscriptions.”
AG1 -a foundational nutrition supplement backed by multiple research studies. Try AG1 and get a free 1-year supply of Vitamin D3K2 and 5 free AG1 travel packs with your first purchase.
View this post on InstagramA post shared by Marathon Training Academy (@marathonacademy)
Jasmin Paris became the first woman to complete the Barkely Marathons, finishing in 59:58:21, just 99 seconds inside the cut-off time.
She received significant media attention in 2019 for her overall win at the Spine Race where she set a new race record finishing the 268 miles (431.3 km) in 83 hours 12 minutes and 23 seconds, becoming the first woman to win the event overall.
Paris has an undergraduate degree from the University of Liverpool (2008) and a Ph.D. from the University of Edinburgh (2020). She is a small-animal vet and a senior lecturer in the Royal (Dick) School of Veterinary Studies at the University of Edinburgh. She and her husband and two children and make their home in Scotland.
In this episode with speak with Alden Mills, a former Navy Seal platoon commander, entrepreneur, and author of the book ‘Unstoppable Mindset -How to Use What You Have to Get What you Want’.
Links Mentioned in This EpisodeMetPro Nutrition Coaching -speak with a Metabolic Expert about your goals. $500 off their concierge coaching with our link!
*Exakt Health -a physical therapy app that specializes in the rehab of running injuries and prevention. Download and test the app with a 7-day free trial via the Apple or Google Play Store and with the code ‘MTA*‘ you get up to 40% off the 3- and 6-month subscriptions.”
AG1 -a foundational nutrition supplement backed by multiple research studies. Try AG1 and get a free 1-year supply of Vitamin D3K2 and 5 free AG1 travel packs with your first purchase.
About Alden MillsAlden Mills is a 3-time Navy Seal platoon commander and author of multiple books including Unstoppable Mindset. Before joining the Navy he was a National Collegiate Champion rower, earning Gold and Silver medals at the Olympic Festival.
Alden is an Inc. 500 CEO of Perfect Fitness. Awarded 40+ patents worldwide and founder of multiple businesses. He and his family make their home in California.
In this episode we speak with Dr. Brad Schaeffer -a podiatrist, foot surgeon, and star on TLC’s ‘My Feet Are Killing Me’.
Dr. Brad shares tips on dealing with heel pain, Morton’s neuroma, achilles tendinitis, arch pain, corns, blisters, and bunions.
Links Mentioned in This EpisodePrevinex makers of Joint Health PLUS® and Muscle Health PLUS -usethe code MTASTRENGTH and you’ll save 15% off your entire order!
Sidekick Tool -must-haves in your injury prevention tool box! We recommend the My Personal PT Bundle. Use our link to get 15% off your order.
The Richmond Marathon -Be a part of America’s Friendliest Marathon on November 16th 2024!
Dr. Brad Schaeffer is and expert podiatrist at Central Park Sole in NYC. He is a Board Certified Foot Surgeon and runner. He can be seen on the TV show “My Feet Are Killing Me” -which ran for four seasons on TLC. The show is like Dr. Pimple Popper for feet. The doctors handle extreme and bizarre foot issues of desperate patients.
Robin Walters shares her experience working with a running coach from Marathon Training Academy. We spoke with Robin after she ran a 3:37:18 marathon and qualified for Boston with a 13 minute cushion. Listen to her inspiring podcast interview here.
In this episode we share training tips for running a down hill race and recap our trip to the Revel White Mountains Marathon in New Hampshire.
SponsorsIceBug Running Shoes. Icebug’s traction-packed running shoes excel in all conditions while treading lighter on the planet. Use code “MTA” to save 15%!
MetPro Nutrition Coaching. -You can speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Go to: MetPro: MetPro.co/MTA to get $500 off their concierge coaching.
UCAN Energy -UCAN is offering the MTA community an exclusive chance to try Edge gels for FREE! All you pay is the cost of shipping. Look for the Marathon Training Academy Sample Pack!
In this episode we speak with Academy member and coaching client, Robin Walters, about how she ‘leveled-up’ her life through marathon training!
Once upon a time she hated running but now she’s a Boston Marathon qualifier.
Hear how she dreamed big, took consistent action, and ran strong on race day.
Episode SponsorsTalk to a running coach about training for a BQ or PR.
Previnex makers of Joint Health PLUS® and Muscle Health PLUS -usethe code MTASTRENGTH and you’ll save 15% off your entire order!
The Richmond Marathon -Be a part of America’s Friendliest Marathon on November 16th 2024!
AG1 -If you want to take ownership of your health, start with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D AND 5 free AG1 Travel Packs with your first purchase.
In this episode with speak with Marc Pollina author of the ‘The Boston Marathon Handbook -an ‘Insider’s Guide to Training for and Succeeding in the Ultimate Road Race‘. Plus, we give you a quick run down of what happened at this year’s Boson Marathon.
LinksTalk to a running coach about training for a BQ or PR.
MetPro Nutrition Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off their concierge coaching.
UCAN -try UCAN Edge gels for FREE! all you pay is the cost of shipping. You can also get 20% off anything in their store with the code MTA.
The Boston Marathon Handbook -new book by Marc Pollina
Marc W. Pollina is a writer, runner, and entrepreneur. He has completed 26 marathons, including 19 Boston Marathons as a bandit, a charity runner, and a sub-3 qualifier. Pollina earned a BA in English Literature from Hampden-Sydney College and studied digital transformation at MIT.
In this episode we speak with Emily Sisson who will be competing for the USA at the 2024 Olympics. She previously held the American half marathon record and currently holds the American marathon record.
She ran 2:22:42 to place 2nd at the US Olympic Marathon Trials and earned a spot at the Paris Games (with Fiona O’Keeffe and Dakotah Lindwurm).
Links Mentioned in This EpisodeSidekick Tool -must-haves in your injury prevention tool box! We recommend the My Personal PT Bundle. Use our link to get 15% off your order.
The Richmond Marathon -Be a part of America’s Friendliest Marathon on November 16th 2024!
AG1 -If you want to take ownership of your health, start with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D AND 5 free AG1 Travel Packs with your first purchase.
Emily Sisson Follow her on Instagram
UCAN Energy -UCAN is offering the MTA community an exclusive chance to try Edge gels for FREE! All you pay is the cost of shipping. Look for the Marathon Training Academy Sample Pack!
In this episode coach Angie explains how to effectively use walking during marathon training and on race day. Learn when walking is advantageous and how to do run/walk intervals (Galloway Method).
SponsorsThe Las Vegas Marathon -take the city of Las Vegas by storm at the Inaugural event on November 3, 2024! This iconic race will showcase the best of all that Las Vegas has to offer with a Red Rock Canyon start, a tour of downtown Summerlin, the eclectic Arts District, the Las Vegas Strip, and an exciting Fremont Street finish. This is one race that you can’t miss. Etch your name on the archives of running history and become a member of the Las Vegas Marathon’s inaugural group of finishers. Register today using code MTA20 for $20 off on your registration!
MetPro Nutrition Coaching. -You can speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Go to: MetPro: MetPro.co/MTA to get $500 off their concierge coaching.
In this episode we bring you along with us to Japan as we recap the Tokyo Marathon. Learn what makes this marathon unique and hear from local MTA podcast listeners about Japanese running culture!
Episode SponsorsUCAN Energy -UCAN is offering the MTA community an exclusive chance to try Edge gels for FREE! All you pay is the cost of shipping. Look for the Marathon Training Academy Sample Pack!
Room to Read -help us with our charity goals! Educate a child in an underprivileged country for 1 year for only $50.
AG1 -If you want to take ownership of your health, start with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D AND 5 free AG1 Travel Packs with your first purchase.
In this episode we speak with fellow podcaster Tina Muir co-author of the book ‘Becoming a Sustainable Runner -A Guide to Running for Life, Community, and Planet’. Listen as Tina shares why she quit running in 2017 and what brought her back to the sport!
Links Mentioned in this EpisodePrevinex makers of Joint Health PLUS® and Muscle Health PLUS -usethe code MTASTRENGTH and you’ll save 15% off your entire order!
Drury Hotels -use our link to save 10% on your stay!
Tina’s new book -Becoming a Sustainable Runner
Originally from St. Albans, England, Tina Muir was a professional runner who represented Great Britain and Northern Ireland in a world championship. She’s a writer, mom, and host of the Running for Real Podcast.
In this episode we bring you part 2 of Ask the Coach Q&A as we field questions about nutrition, fueling, training plans, when to do leg day, breaking 2 hours in the half, perimenopause, running postpartum, how to race Boston, the impact alcohol has on training, and more!
Links Mentioned in This EpisodeFree consultation call with MTA Running Coach.
MetPro Nutrition Coaching -get $500 off their concierge coaching.
Drury Hotels -use our link to save 10% on your stay!
Inside Tracker -20% off a blood test
Coach Abby Omerza is a RRCA Certified Coach with a Master of Science in Exercise Physiology and Fitness Leadership. She’s a Boston Marathon Qualifier, ultra-runner, and triathlete.
Coach Cindy Neldner is a RRCA Certified Running Coach with Masters of Science in Health Services Admin. A former Division 1 Collegiate Heptathlete turned marathoner, she has finished 25 marathons to date.
In this episode we are joined by two coaches on our team and answer questions sent in from Academy members and listeners about running injuries, ultra training, shakeout runs, super shoes, mileage per week, and more!
Sponsor LinksFree consultation call with MTA Coach.
Previnex makers of Joint Health PLUS® and Muscle Health PLUS -usethe code MTASTRENGTH and you’ll save 15% off your entire order!
UCAN Energy -UCAN is offering the MTA community an exclusive chance to try Edge gels for FREE! All you pay is the cost of shipping. Look for the Marathon Training Academy Sample Pack!
Thanks to everyone who sent in a question!
Coach Carri Marlow is a RRCA Certified Running Coach; UESCA Certified Ultra Marathon Coach; Personal Trainer, Fitness Nutrition Specialist and Race Director of a trail series in Wisconsin.
Coach Jena Ziegler is a RRCA & UESCA Certified Running Coach and a Doctor of Physical Therapy (DPT) specialized in runners. She’s passionate about helping injured runners get back to running!
In this episode we share tips on running a big city marathon, like one of the Abbott World Marathon Majors. Plus, we speak with an official charity partner of the Tokyo Marathon about literacy rates for children, especially girls, around the world.
Links Mentioned in this EpisodeRoom to Read -help us with our charity goals! Educate a child in an underprivileged country for 1 year for only $50.
REVEL White Mountains Marathon & Half – join us on May 5, 2024 in Conway, New Hampshire! Email us for discount code.
AG1 -If you want to take ownership of your health, start with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D AND 5 free AG1 Travel Packs with your first purchase.
About Room to ReadFounded in 2000 on the belief that World Change Starts with Educated Children®, Room to Read is creating a world free from illiteracy and gender inequality.
They are achieving this goal by helping children in communities facing deep education inequalities develop literacy skills and a habit of reading, and by supporting girls as they build skills to succeed in school and negotiate key life decisions.
Room to Read has benefited more than 39 million children and has worked in 23 countries and in more than 49,000 communities, providing additional support through remote solutions that facilitate learning beyond the classroom. Room to Read aims to benefit 40 million children by 2025.
In this episode we speak with Canadian ultra-runner Dave Proctor author of the book Untethered: The Comeback Story of one of the Longest Fastest Runs in History. In 2022 Dave ran across the entire length of Canada in 67 days, averaging 105.3 kilometers (65.4 miles) per day!
Links Mentioned in This EpisodePrevinex makers of Joint Health PLUS® and Muscle Health PLUS -usethe code MTASTRENGTH and you’ll save 15% off your entire order!
The Las Vegas Marathon. The Inaugural Las Vegas Marathon will take place on November 3, 2024, and will host a marathon, half marathon, and 7.02 Mile Race inspired by the 702 area code of Las Vegas. Contact us for $15 off coupon code!
Untethered -book by ultra-runner Dave Proctor
photo credit: Dave Proctor
About Dave ProctorDave Proctor @runproctor is an ultra-runner from Alberta Canada who in 2022 became the fastest person to run across Canada. He started in Newfoundland and ran to Victoria, British Columbia – a distance of 7,159 km (4,448 miles).
He currently holds Canadian records for the longest distance run in 24, 48, and 72 hours, along with a world record for the longest distance run on a treadmill in 12 hours. He is the father of 3 children and works as a sports massage therapist.
In this podcast episode we speak with metabolism expert Angelo Poli about how to stick to your New Year’s goals and the ‘Seven Disruptive Behaviors for Improving Your Nutrition’!
LinksMetPro -Thanks to MetPro Nutrition Coaching for another great year! You can speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition.
AG1 -If you want to take ownership of your health, start with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D AND 5 free AG1 Travel Packs with your first purchase.
The Drury Hotels -get 15% off your stay at any of their 150 locations with our link.
Angelo Poli is a personal trainer, metabolism expert, and co-founder of MetPro. He’s worked with over 20,000 people helping them reach their body composition goals and dial in their nutrition.
In this podcast episode we give you a healthy dose of motivation as you think about your marathon training in the new year! Hear how fellow runners are dealing with setbacks, setting goals, and taking on new challenges.
Links Mentioned in This EpisodeSubscribe to our Newsletter -get news updates and take our forthcoming audience survey!
Join the Academy -Get expert help and support in becoming a stronger version of yourself through marathon training.
Talk to a Running Coach -free consultation call with our head coach.
REVEL White Mountains Marathon & Half – May 5, 2024 in Conway, New Hampshire! Email us for discount code.
UCAN Energy -UCAN is offering the MTA community an exclusive chance to try Edge gels for FREE! All you pay is the cost of shipping. Look for the Marathon Training Academy Sample Pack!
Book: Man’s Search for Meaning by Viktor Frankl
In this episode we round up the biggest news from the running world in 2023 including records, notable achievements, inspiring moments, and interesting stories!
Also, we wrote an MTA Holiday Letter you can read here.
Sponsor LinksAG1 -If you want to take ownership of your health, start with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D AND 5 free AG1 Travel Packs with your first purchase.
UCAN Energy -UCAN is offering the MTA community an exclusive chance to try Edge gels for FREE! All you pay is the cost of shipping. Look for the Marathon Training Academy Sample Pack!
MetPro -Thanks to MetPro Nutrition Coaching for another great year! You can speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition.
In this episode we share our favorite books from 2023 (both running and non-running). Plus Trevor attempts to relate Socrates to marathon training!
Sponsor LinksLagoon Sleep -Save 25% off the Performance Pack (a pillow, silk pillowcase, travel bag and runners cap) – that’s $70 off! Or save $120 off the Peak Sleep Set (2 pillows and 2 silk pillowcases).
Joint Health PLUS -The main active ingredients are clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. Save 20% by using code MTA20 before Dec 20th!
REVEL Mt Charleston Marathon & Half -will take place on April 6, 2024 in Las Vegas, Nevada. We ran this last year and loved it! Use our code to save $10 off your registration!
2before -a natural sports performance superfood made from New Zealand Blackcurrant berries. Get 30% off a 20 pack, plus free shipping when you use code “MTA” at checkout.
Book Talk 2023Authors we Interviewed on the Podcast from this Year* The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike’s Elite Running Team by Kara Goucher * Good for a Girl: A Woman Running in a Man’s World by Lauren Fleshman * Choose Strong: The Choice That Changes Everything by Sally McRae * It’s a Marathon, Not a Sprint: My Road to the Marathon and Ph.D. by Dr. Vanessa Corcoran * The Race That Changed Running: The Inside Story of UTMB by Doug Mayer * Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run by Martinus Evans * Long Run to Glory: The Story of the Greatest Marathon in Olympic History and the Women That Made it Happen by Stephen Lane * Master of Change: How to Excel When Everything Is Changing – Including You by Brad Stulberg * Run Smarter- Evidence Based Guidance and Expert Opinions to Help you Survive and Thrive as a Runner by Brodie Sharp
My Top 10 Non-Fiction ReadsI read a total of 250 books in 2023 (105 fiction and 145 non fiction).
- In Order to Live: A North Korean Girl’s Journey to Freedom by Yeonmi Park
- River Flow: New and Selected Poems by David Whyte
- Good Inside- A Guide to Becoming the Parent You Want to Be by Dr. Becky Kennedy
- All My Knotted Up Life by Beth Moore
- Maybe You Should Talk to Someone: A Therapist, Her Therapist, and Our Lives Revealed by Lori Gottlieb
- Dopamine Nation- Finding Balance in the Age of Indulgence by Anna Lembke
- Ultra Processed People- The Science Behind Food That Isn’t Food by Chris van Tulleken
- Life in Five Senses- How Exploring the Senses Got Me Out of My Head and Into the World by Gretchen Rubin
- Sure, I’ll Join Your Cult- A Memoir of Mental Illness and the Quest to Belong Anywhere by Maria Bamford
- Adult Children of Emotionally Immature Parents- How to Heal from Distant, Rejecting, or Self-Involved Parents by Lindsay C. Gibson
My Top 5 Fiction Reads1. The Midnight Library by Matt Haig 2. The Covenant of Water by Abraham Verghese 3. Shantaram by Gregory David Roberts 4. The Running Grave by Robert Galbraith (book 7 in the Cormoran Strike Series) 5. The Book Eaters by Sunyi Dean
Trevor’s Top Non-Fiction ReadsTrevor read a total of 60 books in 2023.
- The Untethered Soul: The Journey Beyond Yourself by Michael Singer
- Skip the Line: The 10,000 Experiments Rule and Other Surprising Advice for Reaching Your Goals by James Altucher
- Why the Dutch are Different: A Journey into the Hidden Heart of the Netherlands -Ben Coats
- Medieval Horizons: Why the Middle Ages Matter by Ian Mortimer
- Grandma Gatewood’s Walk: The Inspiring Story of the Woman Who Saved the Appalachian Trail by Ben Montgomery
- Rescuing Socrates, How the Great Books Change My Life and Why They Matter for a New Generation by Roosevelt Montas
In this episode we bring you a marathon success story with Chris Farrands.
Chris started running three short years ago, lost 90 pounds, and transformed himself into a sub-3 hour marathoner!
Listen as he shares why he decided to take control of his health; the misery he experienced at his first marathon, and the smarter training plan he used for his second marathon.
Sponsor Links from this EpisodeTalk to Coach Nicole, head coach at MTA about your goals. Schedule a 30 minute consultation call.
Lagoon Sleep -Save 25% off the Performance Pack (a pillow, silk pillowcase, travel bag and runners cap) – that’s $70 off! Or save $120 off the Peak Sleep Set (2 pillows and 2 silk pillowcases).
MetPro Metabolic Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off with our link!
2before -a natural sports performance superfood made from New Zealand Blackcurrant berries. Get 30% off a 20 pack, plus free shipping when you use code “MTA” at checkout.
The Drury Hotels -get 15% off your stay at any of their 150 locations with the code ‘RUN’.
In this episode you will hear a live podcast recording at the Richmond Marathon expo. Trevor joins Lindsey Hein, Martinus Evans, Cynthia Vissers, and Dr. Lisa Mitro to talk about ‘finding community in the running space’.
They also share advice for first-time marathoners, favorite mantras and pump-up songs, dealing with post-race blues, how to make the running space more inclusive, and more!
Links Mentioned in this EpisodeJoin our awesome online community and get access to training plans, strength program, and more!
Oladance Open Earbuds -They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Use promo code MTA20 to save 20% on the OWS1 and OWS2.
Joint Health PLUS® by Previnex -our top recommended joint supplement for runners. Use the code MTA20 for 20% off site-wide until December 20th!
UCAN Edge Gel -get an Edge Gel Sample Pack for FREE! All you pay is the cost of shipping. Returning customers can save 20% with our link on other products.
PATH Projects -running shorts, pants, hats, and beanies. Use our link to receive 10% off your first order!
Photos from the MTA Meet Up
In this episode we reveal seven questions you can use to evaluate your training. These questions reveal the key adjustments, changes, and tweaks you can use to fine tune your training and hit your goals in the marathon. Let’s help you get “dialed in”!
Links Mentioned in this EpisodeTalk to Our Head Coach about your goals. Free call.
MetPro Metabolic Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off with our link!
AG1 by Athletic Greens -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
Sidekick Muscle Scraping Tools. Try the My Personal PT Bundle! Get 15% off with our link.
Oladance Open Earbuds -They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Use the promo code MTA20 to save 20%.
Seven Questions to Ask Yourself
Prepared and ConfidentMassive congrats to our client Haley from Ireland on finishing 3:13:51 at the Dublin Marathon!! She writes,
“After finishing the Paris marathon (my second marathon) earlier this year in 3:20:04 I felt I’d gone as far as I could on my own so decided to get in touch with the Marathon Training Academy. Coach Nicole said she had the perfect coach in mind for me and paired me with Coach Kris.
As Coach Kris and I started working together from a recovery period post race, I found that incredibly helpful. I was unsure what a down time period should look like. I didn’t want to lose all my fitness but equally didn’t want to overtrain so I could be in the best place to start the training block for my next goal race, the Irish Life Dublin marathon on 29 Oct 2023. I had a really clear goal of running 3:15.
I have a habit of signing up to too many events at all kinds of distances but coach Kris taught me the respect you need for a distance, and of being sure of your goals. If your goal is to improve your marathon time, be laser focused on that. It really helped me start to take things a bit more seriously (whilst still having fun).
What I loved about the training schedule was the flexibility. I wanted to run everyday so coach Kris scheduled that for me and told me to rest whenever I felt I needed it. I was also able to keep my weekly social track session and all my social runs.
By the time Dublin came around, I felt prepared and confident. I’d never experienced that before, being on the start line and knowing the plan. Of course marathons throw up all sorts, but I enjoyed Dublin more than any race. Coach Kris said the goal was to feel good for as long as possible and I truly felt amazing until mile 21 when the dig-deep mode began
Crossing the finish line in 3:13:51 I was so elated I sobbed. But honestly even if I hadn’t smashed my goal time. Thanks so much to my amazing Coach Kris and the MTA! You do great things for people” -Haley from Ireland
In this episode we replay a popular interview we did with Kathrine Switzer -trailblazer who broke the gender barrier and became the first woman to run the Boston Marathon with a bib number.
This conversation is a nice follow-up to our last episode about the first women’s Olympic Marathon.
Listen as Kathrine recalls what it was like to run the Boston Marathon in 1967, and shares tips on keeping fit in later life!
Links Mentioned in this EpisodeLagoon Sleep -With Lagoon pillows, you’ll fall asleep faster because you’re matched with the pillow that will be most comfortable for your sleep position and body type. Use the code MTA for 15% off your first purchase.
AG1 by Athletic Greens -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
MetPro Metabolic Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off with our link!
Kathrine Switzer | Marathon Woman -See Kathrine’s schedule and learn more about her book.
261 Fearless -a supportive global community which empowers women to connect and take control of their lives through the freedom gained by running.
Iconic Photos of Kathrine Switzer’s 1967 Boston Marathon:
In this episode we speak with Stephen Lane, author of the book ‘Long Run to Glory -The Story of the Greatest Marathon in Olympic History and the Women Who Made it Happen’.
Though the modern Olympics began in 1896 it took until 1984 before women had their own marathon event. Learn the inspiring stories of trailblazing women who changed the running world!
Links Mentioned in this EpisodeLagoon Sleep -With Lagoon pillows, you’ll fall asleep faster because you’re matched with the pillow that will be most comfortable for your sleep position and body type. Use the code MTA for 15% off your first purchase.
Sidekick Muscle Scraping Tools. Try the My Personal PT Bundle! Get 15% off with our link.
Oladance Open Earbuds -They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Use the promo code MTA20 to save 20%.
The Marathon Running Podcast by Letty and Ryan
Long Run to Glory book by Stephen Lane.
In this episode we share the recording from Trevor’s live interview and Q&A with Scott Jurek at the Boulder Marathon in Boulder, Colorado.
Scott Jurek is one of the most decorated ultramarathoners of all time! He’s also a Boulder local, NYT Bestselling Author, physical therapist, and dad.
Scott answers questions about dealing with race-day nerves, hitting the wall, taking on your first ultra, heat vs. cold therapy, stack height on shoes, stretching for runners . . . and more!
Links Mentioned in this EpisodeJoint Health PLUS® by Previnex -our top recommended joint supplement for runners. Save 15% with code MTA
UCAN Edge Gel -try 6 Edge gels for FREE! All you pay is the cost of shipping. Returning customers can save 20% with our link on other products.
The Richmond Marathon in Richmond, Virginia. Come meet us on November 10-11th!
Boulderthon website. The 2024 race will be on September 22nd.
Scott Jurek’s website. Check out the books ‘Eat and Run’ and ‘North’.
Scott Jurek has claimed victories in nearly all of ultrarunning’s elite trail and road events including the historic 153-mile Spartathlon, the Hardrock 100, the Badwater 135-Mile Ultramarathon, and—his signature race—the Western States 100-Mile Endurance Run, which he won a record seven straight times. Scott has also taken the running world by storm with his 2015 Appalachian Trail speed record, averaging nearly 50 miles a day over 46 days—and the United States all-surface record in the 24-Hour Run with 165.7 miles: 6.5 marathons in one day. He’s a NYT Best Selling author of the books Eat and Run and North.Boulderthon
This session was recorded at the Boulderthon -Colorado’s Largest Fall Race Series: Run a 5k, 10k, Half, or Full, at the foothills of the Rockies, in the stunning running mecca of Boulder.
I ran the half this year and loved it! The course is beautiful and not too hilly. Check out the medal below.
In this episode we speak with Academy member JJ Stark-Modlin. Once upon a time she hated running and was even advised that, because of her injuries, she’d never be able to run a full marathon.
She has since run 27 marathons and dropped her finishing time from 5:06 down to 3:32.
After a ten year journey she qualified for Boston at the Revel Big Cottonwood Marathon in Utah.
Her coach told her “Let the race come to you”.
Links Mentioned in this EpisodeTalk to Our Head Coach about your goals. Free call.
AG1 by Athletic Greens -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
MetPro Metabolic Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off with our link!
Oladance Open Earbuds -They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Use the promo code MTA20 to save 20%.
Chances are you will not be the same runner in five years. In this episode we speak with Brad Stulberg -performance coach and author of the new book ‘Master of Change: How to Excel When Everything is Changing —Including You’.
Links Mentioned in this EpisodeTalk to Our Head Coach about your goals. Free call.
Lagoon Sleep -With Lagoon pillows, you’ll fall asleep faster because you’re matched with the pillow that will be most comfortable for your sleep position and body type. Use the code MTA for 15% off your first purchase.
Sidekick Muscle Scraping Tools. Try the My Personal PT Bundle! Get 15% off with our link.
Oladance Open Earbuds -They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Use the promo code MTA20 to save 20%.
The Boulderthon in Boulder, Colorado, October 7-8th. Trevor is doing a live podcast with Scott Jurek on Saturday Oct. 7th. Use the code MTA20 to save $20!
The Richmond Marathon in Richmond, Virginia. Come meet us on November 10-11th!
Master of Change book by Brad Stulberg
Brad Stulberg researches, writes, and coaches on health, well-being, and sustainable excellence. He is the bestselling author of The Practice of Groundedness and co-author of Peak Performance. Stulberg regularly contributes to the New York Times, and his work has been featured in the Wall Street Journal, Washington Post, Los Angeles Times, The New Yorker, Sports Illustrated, Outside Magazine, Forbes, and other outlets. He is on faculty at the University of Michigan’s Graduate School of Public Health. In his coaching practice, he works with executives, entrepreneurs, physicians, and athletes on their mental skills and overall well-being. He lives in Asheville, North Carolina.
Trevor will be recording a live podcast interview and Q&A with Ultrarunner Scott Jurek at the Boulderthon in Boulder, Colorado, at 2:00 pm on October 7th 2023. Location = Expo Stage at Pearl and 14th St. Come to Boulder’s signature event with a downtown finish! Use the code MTA20 for 20% off your registration. www.boulderthon.org […]
In this episode we’re helping runners troubleshoot pre-run and intra-run fueling, bonking; nutrition for peri-menopause and menopause; how to add more protein to your diet, including vegan protein sources; dealing with nausea after a race; and the 3 essential nutrition practices you don’t want to ignore!
Links Mentioned in this EpisodeMetPro Metabolic Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off with our link!
The Flagstaff Marathon takes place November 4, 2023 and features a Full, Half and 10k courses on beautiful trails with high elevation gains. It is known for being one of Arizona’s toughest marathons. Use code MTA23 for 15% off – don’t wait, prices will go up on Sept 25th.
UCAN Edge Gel -try 6 Edge gels for FREE! All you pay is the cost of shipping. Returning customers can save 20% with our link on other products.
The Boulderthon in Boulder, Colorado, October 8th. Trevor is doing a live podcast episode at the expo. Use the code MTA20 to save $20!
Imagine you are training for a marathon and your plan calls for a 20 miler this weekend. Does that sound fun? Have you noticed that we speak of playing golf, playing tennis, playing hockey, etc., but we don’t say, “I’m playing marathon training”. In endurance sports we run, we swim, we cycle, we lift weights. […]
Running doesn’t have to suck! In this episode we explore the relationship between fitness and play. Learn about the psychology of “movement play” and seven ways to have fun while training for a marathon. And don’t forget you’ll have a great time as an Academy member hanging out with us online! Learn more here.
In this episode we speak with Doug Mayer -journalist and author of the book “The Race That Changed Running, The Inside Story of UTBM”. Plus we’ll tell you about a running retreat in the Alps we are hosting next year and how you can be a part! The Ultra-Trail du Mont Blanc (UTMB) in Chamonix, […]
Sally McRae is a professional mountain runner, mother of two, and author of the book ‘Choose Strong -The Choice That Changes Everything’. Hey, did you know we have a Youtube Channel?
In this episode we speak with Martinus Evans author of the book, Slow AF Run Club. Hear how Martinus got into running while weighing over 300 pounds and how he overcame the challenges faced by slower runners! Martinus Evans has run more than eight marathons since his doctor told him to “lose weight or die”. […]
Congrats to our client Paul who finished his marathon in 3:25! 🙌 He started working with us specifically to run a sub-3:30 marathon. He writes, “Morning guys, I had such an awesome time running the Jack and Jill Marathon near Seattle on Saturday. So grateful to Coach Kris for guiding me through the last five […]
In this episode we speak with Steven Waldon -a coach on our team who just returned from a 155 mile run across the Gobi Desert in Mongolia! 🇲🇳 The Gobi March is a 7-day, 250 km / 155 mile footrace in Central Mongolia. Through the seven days competitors traverse through the vast Mongolian steppes, sand […]
Running provides me with a way to see the world, experience nature, explore cities, and meet cool people. Plus it helps offset all the beer calories! In this post I share six excursions from my trip to that wonderful corner of Europe referred to in history as The Low Countries: Belgium 🇧🇪, the Netherlands 🇳🇱, […]
In this episode we speak with Marty Gardner -an Academy member who went from a self-described overweight depressed man who lacked self confidence, to a Marathon Maniac and ultra runner! In May he completed the Keys 100, a point-to-point race from Key Largo to Key West, Florida. In the quick tip segment, Coach Angie shares […]
He are excited to announce that we are finally running the Tokyo Marathon, which has been a long-time goal! We’ve been introduced to a charity called Room to Read through a MTA podcast listener in Japan. Do you want to go too? You can still grab an available charity spot. Application closes on July 13th! […]
In this episode we feature questions sent in by listeners about carbon plated shoes, minimalism, shoe rotation, inserts, wear patterns, pronation, GPS watches and more! We are joined by Fred Joslyn -a local running store owner and 3X winner of the Steamtown Marathon. Fred Joslyn is the owner of Fleet Feet Mechanicsburg and Fleet Feet […]
Congrats to your client Stephen Terni on running a Boston Qualifying time! Here’s what he had to say about working with MTA Coach Jenn, First, I am sincerely grateful for my coaching experience. I am confident in saying that I would not have qualified for Boston without Jennifer’s advice and support. I did not have […]
In this episode we speak with Sally McRae -a professional mountain runner, mother of two, and author of the book ‘Choose Strong -The Choice That Changes Everything’.
Congrats to our coaching client Christine Pearson who finished the Stumptown Trail Runs 50K in Oregon and won her age group!! Here’s a note she wrote to MTA Coach Athena (posted with permission). “Well . . . I won my age group. That’s the headline. It was hard, but in a weird way super fun. […]
In this episode we bring you along to the Beer Lovers’ Marathon in Belgium. Hear stories from race day and inspiration from fellow runners!
This episode is the culmination of 18 days of travel, soundbites with European listeners, many fine Belgium beer , and a gallop through a wild and raucous marathon. Trevor ran the whole course dressed as Clint Eastwood.
Enjoy!
Links Mentioned in this Episode2500 Mile Challenge -be part of our new distance challenge inspired by the Dutch artist M.C. Escher.
AG1 by Athletic Greens -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
The Richmond Marathon in Richmond, Virginia. Come meet us on November 10-11th!
Oladance Open Earbuds -They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Use the promo code MTA20 to save 20%.
In this episode we speak with Dr. Vanessa Corcoran -a listener to the podcast who found parallels between training for a marathon and pursuing her Ph.D.
As a historian, Vanessa shares how people in the Middle Ages practiced endurance through making pilgrimages, and why this bears resemblance to modern day runners seeking self-transformation through the marathon.
Links Mentioned in this EpisodeSidekick -muscle scraping tools keep your muscles healthy by improving blood flow, helping you treat your running injury faster so you can get back to doing what you love. Use promo code ‘MTA’ to save 15% off your order.
MetPro Metabolic Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off with our link!
It’s a Marathon, Not a Sprint book by Dr. Vanessa Corcoran
About Vanessa Corcoran (from her Amazon author’s page)
Although she spent her childhood with her nose in a book, ducking when any ball was thrown in her direction, Vanessa Corcoran is now a 2-time Boston Marathon finisher, and has run 99 road races. Currently an advising dean at Georgetown University, Vanessa earned her Ph.D. in medieval history from The Catholic University of America. Vanessa lives in Washington D.C. with her husband Patrick and their daughter, Lucy. This is her first book.
In this episode we share how to get the best out of yourself as a Masters Runner. (Any runner past the age of 40 is considered a Masters Runner). Joining us is Tony Schollum -a listener to the podcast who ran 2:48 at Boston in the 50-54 age division!
Links Mentioned in this Episode Joint Health PLUS® by Previnex -our top recommended joint supplement for runners. Save 15% with code MTA
Sidekick -muscle scraping tools keep your muscles healthy by improving blood flow, helping you treat your running injury faster so you can get back to doing what you love. Use promo code ‘MTA’ to save 15% off your order.
The Richmond Marathon in Richmond, Virginia. Come meet us on November 10-11th!
2500 Mile Challenge -be part of our new distance challenge inspired by the Dutch artist M.C. Escher.
The Social Distancing Run Facebook Group
Tony Schollum is an avid runner and member of our Social Distancing Run (SDR) group on Facebook. For his “day job” Tony is Executive Director of Finance & Supply Chain Technology, in Corporate Services IT, at Kaiser Permanente -one of the largest not-for-profit health plans in the US.
Tony and his wife Sona have been married 20 years and have 2 teenagers (just like us). Tony has completed 13 Marathons and “a guzillion half-marathons” over 3-4 decades. Marathon-wise his most recently his first Boston, and first “official” sub-3hr marathon.
He’s is very active in our Social Distancing Run FB group -our free group for our virtual challenges that we started in 2020 when all the in-person races were cancelled.
Angie (right) with her sister
I recently had my fourth InsideTracker blood test and it yielded some interesting results. I first heard about InsideTracker back in 2016 and have been so impressed by how the experts there are able to turn information about your bloodwork numbers and lifestyle into actionable ways to see improvements.
I generally consider myself a very healthy person but through the years my iron and ferritin levels have been low.
Many female athletes tend to struggle in this area and I am certainly one of them. Below is a graph of my results which show they still need work.
As you can see my iron level is in the “Needs work” zone
I am currently on an iron supplement per the recommendation of my healthcare provider. But there’s a handy area called Nutrition on the InsideTracker website that lists specific recommendations for each result.
- According to my iron group results I should be focusing on including more of these in my diet: dark chocolate (yay!), wheat germ, soybeans, spinach, peanut butter, almond butter, black beans, kidney beans, white beans, beef, amaranth, teff, artichokes, old fashioned rolled oats, and toasted sesame seeds.
Since I already eat a couple of squares of 90% dark chocolate every day and eat oats on a regular basis I’ve been more intentional about adding a handful of spinach to my protein smoothie and including more beans in my diet.
Testing my Cortisol Levels
One result that I was surprised about was that my cortisol levels were high. This could be a result of overtraining but can also be a result of stress in other areas of life. My body has been through more stress lately as I’ve recovered from surgery and have transitioned back into training.
Another source of stress could be things many of us deal with including financial pressures and raising teenagers (one of which is graduating from high school and another who is learning to drive).
My cortisol is in the red “high” zone!
I have an Oura ring so I’m already focusing on getting good sleep and watching my heart rate variability (HRV) and recovery numbers.
- InsideTracker recommends the following foods to help the body deal with stress: granola, wheat germ, soybeans, salmon, pumpkin seeds, Brazil nuts, toasted sesame seeds, chia seeds, peanut butter, almond butter, pine nuts, edamame, tofu, oats, quinoa, almonds, whitefish, and shad.
I already eat salmon, pumpkin seeds, chia seeds, almond butter, oats and almonds so I’m going to add in more quinoa, tofu, and whitefish to see if that helps. I also plan to do yoga more frequently and increase the amount of ashwaganda that I’m taking since I’m already doing most of the other interventions known to lower cortisol levels.
Conclusion
I plan to retest in six months to see if my interventions are making a difference. I highly recommend checking out InsideTracker to look at what’s going on inside your body. You can save 20% on everything in the InsideTracker store by using our link: https://info.insidetracker.com/mta
In this podcast episode we break down the news from the 2023 Boston Marathon plus three coaches from our team join us to share tips on running a qualifying for Boston.
Sponsor LinksMetPro Metabolic Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off with our link!
The Revel Big Cottonwood Marathon and Half in Salt Lake City, Utah. September 9th. Email us for $15 off coupon code!
Oladance Open Earbuds -They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Use the promo code MTA20 to save 20%.
Long Run Coffee -Coffee for runners infused with essential electrolytes. New customers get free shipping!
Special guests for this episode include three MTA Coaches who ran Boston this year. They said the crowds seemed extra fired up!
- Coach Antonio finished in 3:20:25 (new PR) at the age of 59.
- Coach Kristyn is a 2:58 Marathoner and a 1:16 Half Marathoner and has qualified as a sub elite runner for multiple races.
- Coach Steve is a 2:53 marathoner with 50+ marathon and ultra finishes and a 3:30 pacer at the NYC Marathon.
Coach Kris at the famous Citgo sign
Congrats to our coaching client Nagesh Kolli on running a marathon PR of 4:31:44 at his 6th marathon! He writes,
“It was a great experience working with Coach Antonio to train for my Delaware marathon. I am very thankful for his insight into training, he guided me very well through out the last five months. Under his training I was able achieve a half marathon PR of 1:53:35 PR and a marathon PR 4:31:44.
New PR at the Delaware MarathonThe Delaware Marathon course was a challenging one, which we did expect, and planned accordingly to take it.
In spite of challenging course I was able to push thru, and like Coach Antonio said, I showed the course who is the Boss.. :). I did pretty good until 21 miles, and then the temps got little hotter than expected.
This was my first marathon where I didn’t walk , even though, I slowed down in the last 2 to 3 miles, never came a thought to walk or take a break. I am now recovering slowly, and will have to get ready to enjoy summer by traveling a little bit. then I have to start training for Nov 23rd Philly Marathon.
Also I would like to thank Coach Nichole for talking to me during the selection process of my search for a running coach. Definitely MTA, and the coaches in MTA are a great bunch of people, helping the running community as much as you can.
Hope to talk to you, and meet you in person of all MTA team one of these days in the future. Until then keep running till the day I can’t run anymore.” -Nagesh Kolli.
Congrats to our client Scott on finishing the Boston Marathon! He writes,
“I finished the Boston Marathon on Monday. A charity runner, I was running the race for the Dana Farber Cancer Institute in memory of my Mom.
I’ve run 5 previous marathons but always hit the wall. My goal was to run the Boston hills and still finish strong.
Thanks to Coach Abby’s detailed training schedules and race plan, I finished Boston Strong with my last mile being my fastest and my second fastest marathon time of 4:35, at the age of 55.
Growing up less than 1 mile from Heartbreak Hill, this was a fulfillment of a life long dream. Thank you MTA and Coach Abby!” -Scott
In this episode we recap our trip to Las Vegas to run the amazing Revel Mt. Charleston Half Marathon, and Trevor shares “The Lazy Runner’s Guide to Success!”.
Sponsor LinksJoint Health PLUS® by Previnex -our top recommended joint supplement for runners. Save 15% with code MTA
*Sidekick* -muscle scraping tools keep your muscles healthy by improving blood flow, helping you treat your running injury faster so you can get back to doing what you love. Use promo code ‘MTA’ to save 15% off your order.
Oladance Open Earbuds -They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Use the promo code MTA20 to save 20%.
The Revel Rockies Marathon and Half in Denver, Colorado. June 3rd. Email us for $15 off coupon code!
The Boulderthon in Boulder, Colorado, October 8th. Trevor is doing a live podcast episode at the expo. Use the code MTA20 to save $20!
Greenbrier River Trail Marathon and Half -takes place on Sunday, October 8, 2023 in beautiful Pocahontas County, West Virginia!
The Richmond Marathon in Richmond, Virginia. Come meet us on November 10-11th!
AG1 by Athletic Greens -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
Photos from our Vegas (Mis)AdventureTim and Autum at Excalibur Hotel (before they were robbed)
Trevor and Angie with MTA Coach Kris
Tim, my brother-in-law, ran his first half marathon
with Bill Drinkward who ran a PR in Vegas!
With Teri and Brenna, long-time listeners to the MTA Podcast
Table 1 at the Hofbrauhaus Vegas
at the Hoover Dam with our snazzy Revel hats
Congrats to our client Candis Ubiles who completed her 5th marathon after dealing with a knee injury. She writes,
“In spring of 2022, I decided to take my 20+ years of casual running to the next level after coming across MTA.
I found the podcasts to be so inspiring as well as informative and once I learned of the coaching through the MTA community, I decided to invest in a coach to prepare me for the Marine Corp Marathon in October 2022.
I was paired with Coach Lynn and was immediately inspired by her caring and thoughtful approach to coaching as well as the example she lives of someone who stays active, has accomplished so much and truly enjoys running as much as I do.
Through this relationship with Coach Lynn, a fire was lit in my life regarding running and I really tapped into what it meant to me (something she has me reflect on often). As I did this, I realized that marathon running was something I wanted in my life long term, not just as a bucket list item to check off.
I decided to aim for bigger goalsAs a result, I decided to aim for bigger, more long-term goals. Coach Lynn not only crafted an individualized training plan for the Marine Corp marathon, but also supported my goal of completing 2 more races within the next 5 weeks, which earned me my Marathon Maniacs number!
I then decided to build on this and explore the United States by aiming to get into the 50 state club and have just recently finished my 5th marathon in the state of Maryland, once again with the incredible support of Coach Lynn.
This race was a comeback race of sorts because I had experienced some knee injuries that required some modifications in my training routine throughout the winter. We spent the entire training period focusing on healing and strengthening my legs by practicing a run/walk approach and incorporating specific lower body exercises.
The race came during a weekend where there was heavy rains and wind (so windy that porta potties were blown over!), yet Coach Lynn reminded me that I had run in much harder conditions previously and was prepared.
In the end, I was not only able to complete this marathon, but I completed it over an hour faster than the previous marathon!
I felt strong by the finish and more than anything, I felt grateful. Grateful for my amazing coach who I look up to so much, grateful to Angie and Trevor for following their God given purpose with MTA, and grateful for the MTA community, because it is one I have felt so at home in.
We all love running, regardless of how fast or slow. We help each other through setbacks and provide support and encouragement along the way. It’s a beautiful thing.” Candis Ubiles
In this episode Coach Angie and Coach Nicole tackle questions about calf cramps, running with a busy schedule, speedwork drills, snacks for plant-based runners, fueling during menopause, getting back into running after a health challenge, picking yourself up after a DNF, and more!
Links Mentioned in this Episode:Free 30 minute consultation call with Coach Nicole. Let’s talk about your goals!
UCAN Edge Gel -try 6 Edge gels for FREE! All you pay is the cost of shipping. Returning customers can save 20% with our link on other products.
MetPro Metabolic Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off with our link!
Greenbrier River Trail Marathon and Half -takes place on Sunday, October 8, 2023 in beautiful Pocahontas County, West Virginia!
AG1 by Athletic Greens -the ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients. Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase.
Meet the MTA Coaches . . .
Angie Spencer is the Co-Founder of Marathon Training Academy. She is a Registered Nurse and a Level 2 RRCA Certified Running Coach. She has completed 70 Marathons and ultras; she’s run a marathon in every US state and notched a PR of 3:19 at the age of 41. Angie has 3 sons and is a lover of books and dark chocolate!
Nicole Hart is the Head Coach at Marathon Training Academy. She is a Level 2 RRCA Certified Running Coach, Certified Personal Trainer, Certified Sports Conditioning Specialist, and Registered Nurse. She is a Boston Qualifier, finisher of several ultramarathons up to 50 miles, more than a dozen marathons, dozens of halfs, and team relay races. Nicole also has 3 kids and lives in central Pennsylvania.
Trevor Spencer (MA Organizational Leadership) is the manager and producer of the Marathon Training Academy Podcast. Not too long ago he was a total non-running desk potato but has since completed 19 marathons, one 50k, 22 half marathons, and a Spartan Trifecta. He loves to write about himself in the third person. In addition to running Trevor loves international travel, entrepreneurship, German beer, heavy metal , and making Angie roll her eyes.
In this podcast episode we speak with Lauren Fleshman -one of the most decorated American distance runners of all time and author of the book, ‘Good for a Girl -A Woman Running in a Man’s World’.
In the quick tip segment we answer the question: can runners benefit from using infrared saunas?
Links Mentioned in this EpisodeLauren’s memoir Good for a Girl
Joint Health PLUS® by Previnex -our top recommended joint supplement for runners. Save 15% with code MTA
Sidekick -muscle scraping tools keep your muscles healthy by improving blood flow, helping you treat your running injury faster so you can get back to doing what you love. Use promo code ‘MTA’ to save 15% off your order.
Oladance Open Earbuds -They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Use the promo code MTA20 to save 20%.
UCAN -get a free sample pack of 6 Edge Gels! Just pay the shipping.
Lauren Fleshman is one of the most decorated American distance runners of all time, having won five NCAA championships at Stanford and two national championships as a professional. Her writing has appeared in The New York Times and Runner’s World. She is the brand strategy advisor for Oiselle, a fitness apparel company for women, the co-founder of Picky Bars, a natural food company, and is the coach of Littlewing Athletics in Bend, OR. She is the author or Good for a Girl—A Woman running in a Man’s World. She lives in Oregon with her family.
In this episode we speak with Olympian Kara Goucher about her new book The Longest Race -a personal memoir and an inside look at one of the biggest scandals in the running world! Plus you will hear what inspired Kara to dream about going to the Olympics, how she made the jump from the track to the marathon, and her passion for the sport.
Links Mentioned in the EpisodeThe Longest Race -Kara Goucher’s book.
Access the Podcast Vault -all of our back podcast episodes are in the vault for MTA Members!
Sidekick -muscle scraping tools keep your muscles healthy by improving blood flow, helping you treat your running injury faster so you can get back to doing what you love. Use promo code ‘MTA’ to save 15% off your order.
MetPro Nutrition Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition.
Oladance Open Earbuds -They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Use the promo code MTA20 to save 20%.
Athletic Greens -Get 5 free travel packs and a 1 year supply of vitamin D with your first purchase.
Kara Goucher is a 3 time NCAA champion, 2 time Olympian, winner of the silver medal in the 10,000 meters at the 2007 Wold Championships, and a podium finisher at the Boston Marathon and NYC Marathon. She is a running analyst for NBC sports and co-host of the Clean Sport Collective podcast, promoting fair play in sports. She also co-hosts the Nobody Asked Us Podcast with Des Linden. Kara lives in Colorado with her family. Her latest book is “The Longest Race” with Mary Pilon.
In this episode we bring you a joint podcast session with Brodie Sharp from the Run Smarter Podcast. Listen as we discuss how to handle hitting the wall, what to look for in a training plan, and many questions about running injuries. Lots of info to help you run smarter!
Links Mentioned in this EpisodeAthletic Greens -Get 5 free travel packs and a 1 year supply of vitamin D with your first purchase.
UCAN -get a free sample pack of 6 Edge Gels! Just pay the shipping.
InsideTracker -analyzes your blood, DNA, and fitness tracking data. Get 20% off the entire InsideTracker store with our link.
The Drury Hotels -get 15% off your stay at any of their 150 locations!
The Run Smarter Podcast with Brodie Sharp
Topics we cover in this conversation* When is it okay to run with pain? * What to look for in a training plan * The link between life stress and injury * How to sharpen your mental game * The pain, rest, weakness downward spiral * What to do when injuries aren’t getting any worse or any better * Tips for preventing and better handling “hitting the wall” * Overlooked but important aspects of a good training plan
Enjoy!
In this episode we bring you a success story with Parker Watson -an Academy member and coaching client who, after getting a wake-up-call from his doctor, used marathon training to take control of his health and change his life!
In this fun conversation Parker shares how he struggled through his first half marathon and thought “running a full marathon is nuts”. Hear how he lost 60 pounds, completed two marathons, and fell in love with running by learning to slow down.
Sponsor LinksPersonalized Run Coaching through Marathon Training Academy
MetPro Nutrition Coaching. Parker lost 60 pounds with MetPro after hearing about them on the podcast! Save $500 with our link.
Oladance Open Earbuds. They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Plus you never lose track of what’s happening around you. Use the promo code MTA20 to save 20%.
Revel Rockies Marathon and Half in Denver, Colorado. Run this fast beautiful race on June 3, 2023.
Long Run Coffee -Coffee for runners infused with essential electrolytes. New customers get free shipping!
With Parker Watson at the Richmond Marathon 2022
In this podcast episode we speak with Jacky Hunt-Broersma an amputee runner who finished 104 marathons in 104 days!
Jacky is an Arizona based ultrarunner who was born and raised in South Africa. She lost her leg in 2001 at the age of 26. In 2020 she became the first amputee to run 100-miles on a treadmill finishing in 23 hours 38 minutes. In 2022 she set a Guinness Record for Most Consecutive Days to Run a Marathon Distance (Female). This interview will reinforce the truth that, “You are capable of so much more than you think you are”.
Links Mentioned in this EpisodeJoint Health PLUS® by Previnex -our top recommended joint supplement for runners. Save 15% with code MTA
Oladance Open Earbuds. They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Plus you never lose track of what’s happening around you. Use the promo code MTA20 to save 20%.
PATH Projects high performance running hats and beanies. Use our link for 10% off your first order!
Jacky Hunt-Broersma Instagram @ncrunnerjacky
In this episode we speak with Emily Sisson -the current American Record holder in both the marathon and half marathon! You will hear Emily talk about her early influences and what a typical day in her life looks like as an elite runner; the non-negotiable habits that help her stay healthy; and how rest and recovery contributed to her faster race times.
Links Mentioned in this EpisodeUCAN -get a free sample pack of 6 Edge Gels! Just pay the shipping.
Joint Health PLUS® by Previnex -our top recommended joint supplement for runners. Save 15% with code MTA
REVEL Mt Charleston Marathon and Half Marathon -April 1st in Las Vegas, Nevada
InsideTracker -analyzes your blood, DNA, and fitness tracking data. Get 20% off the entire InsideTracker store with our link.
Emily Sisson, age 31, is an American distance runner who holds the American record in the marathon set at the 2022 Chicago Marathon where she ran 2:18:29. That’s a 5:17 per mile (3:17 km) pace. She also owns the American record in the half marathon (breaking her own record) set this year at the Houston Half Marathon with a time of 1:06:52. She represented the USA in the 10,000 meters at the Tokyo Olympic Games. She runs for New Balance in Flagstaff, Arizona.
Don’t miss podcast episode 402 where we discuss how to think big and take action in running and life; and share books that we in enjoyed in 2022 (top picks).
In this post I share the 4 steps from that episode and some inspirational quotes!
- Imagine a future version of yourself (the person you want to be).
Whatever the mind of man can conceive and believe, it can achieve” is often attributed to Napoleon Hill, the author of the book “Think and Grow Rich.
Your mind wants to create the reality that you imagine. It’s like projecting an image of your future self onto a large screen (your imagination). Your subconscious mind goes to work creating that reality.
Listen to The Alchemist by Paulo Coelho:
“And, when you want something, all the universe conspires in helping you to achieve it.”
This perspective is healthier than thinking the universe is conspiring against you.
“There is only one thing that makes a dream impossible to achieve: the fear of failure.”
What goals would you pursue if you 100% free from the fear of failure?
“People are capable, at any time in their lives, of doing what they dream of.”
We just helped a gentleman run his first marathon at the age of 70. What’s more, he did it as part of the Disney Dopey Challenge. You are capable!
And finally,
So what are you dreaming about?
- Pick a goal that scares youThe first time I typed this I accidentally wrote “pick a goal that scars you”.
Here are examples of “scary goals”:
- Signing up for your first marathon
- Training for a 50k
- Doing a gnarly trail marathon at elevation (my personal fav)
- Running back-to-back races
- Roller Skating the Berlin Marathon (yes this is a thing)
- Running a sub 4 hour marathon
- Putting in the work to earn a BQ
My scary goal from 2022 was the rugged Mont Blanc Marathon in France
- Put yourself in processJust take the plunge and sign up for that challenge. Look at it as a forced self-development program. Crossing the finish line will require you to become a different person than you are today. The disciple built over the duration of the training process is what will change your life. So if life feels stagnant, sign up for something audacious and let the gravity of the challenge pull you into a process of personal growth.
I haven’t run a marathon since July so I just signed up for a road marathon in Belgium on May 21st. For me, thinking big means doing destination races in new countries. Want to join me? Shoot me an email.
- Surround yourself with people who think bigWe asked Academy members to share their 2023 goals with us. Here is a sampling:
100k at 55
“My big goal for this year is to run a 100k in November to celebrate turning 55. I’ll run Cowtown 50k in February as a stepping stone and hope for a 50k pr. Also looking for a couple more states to add to my collection. Biggest goal though is to stay healthy and keep on running!” -Debbie G.
Long time Academy member Debby Gelber is always up to something cool
To Build Back After Covid
“My last marathon was NYC 2019. Then Covid. So this is the year to get back in business. Buffalo Marathon in May and NYC Marathon in November. Training with coach Antonio”. -Keith R
Every Half Marathon in Ohio
“I am working on an on-going goal to run every half marathon in Ohio. So far I have run 30, out of over 100 Halfs. It’s impossible to keep an accurate list as there are always new races being added and others that are discontinued. But I’d like to eventually complete all big ones, or at least every race listed on Running In The USA.” -Cari M.
Running Streak
“Continue my running streak through 2023, today is 739. Consistently include strength training 3+ times/week even if it’s only 10-15 min. Run greater than a 5k 3 times/week and PR Half Marathon in February.” -Matthew L.
World Majors
Happy New Year! I will aim to smash my marathon PR, seek joy in the mountains, build a stronger body, and run two World Marathon Majors. I hope that you all crush your goals! -Bill Drinkward
Coaching client Bill Drinkward at the Mt Hood 50
Injury Free Marathon
“My major goal is to get to the Big Sur Marathon without any injury! Still battling a bit with right toe pain but Coach Carri has me on track to get there!” -Ellen H.
Surround yourself with big thinkers! We are not super athletes, we are everyday people pushing boundaries. Become an Academy Member today. Join the party.
In this podcast episode we talk about how to think big and take action in running and life! Plus, we discuss books that we in enjoyed in 2022 and share our top picks (both fiction and nonfiction).
Links Mentioned in This EpisodeRun Coaching -train with us to nail your goals in 2023
Athletic Greens -Get 5 free travel packs and a 1 year supply of vitamin D with your first purchase.
Oladance Open Earbuds. They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Plus you never lose track of what’s happening around you. Use the promo code MTA20 to save 20%.
InsideTracker -Analyzes your blood, DNA, and fitness tracking data. Get 20% off the entire InsideTracker store at insidetracker.com/mta.
The Beer Lovers Marathon in Liège, Belgium
“It is not death that a man should fear, but he should fear never beginning to live.” -Marcus Aurelius
In this podcast episode we look back on 2022 and round up the biggest news from the running world including records, notable achievements, tragedies, inspiring moments, and bizarre stories! Plus we look back at what went down here at MTA: races run, travel, podcast guests, and new additions.
Sponsor LinksStrength Training For Runners Program – our new Academy resource for lifting heavy while training for a marathon (and in the off season). Includes beginner level and advanced level. Become an Academy member today! Join here.
Oladance Open Earbuds. They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Plus you never lose track of what’s happening around you. Use the promo code MTA20 to save 20%.
InsideTracker -Analyzes your blood, DNA, and fitness tracking data. Get 20% off the entire InsideTracker store at insidetracker.com/mta.
UCAN -Try UCAN EDGE gel and Energy Bars. Get 20% off with the code MTA
2,000 Mile Challenge -inspired by the Great Wave Off Kanagawa
In this special podcast episode we hear from listeners about what motivated them to become long distance runners. Plus, Coach Angie shares tips on how to start (or resume) a strength training routine.
Thank you to everyone who sent in a voicemail recording to help us celebrate reaching episode 400!
Sponsor LinksStrength Training For Runners Program – our new Academy resource for lifting heavy while training for a marathon (and in the off season). Includes beginner level and advanced level. Become an Academy member today! Join here.
Oladance Open Earbuds. They have 360° Superior Sound but never enter the ear, so there is no ear fatigue. Plus you never lose track of what’s happening around you. Use the promo code MTA20 to save 20%.
MetPro Nutrition Coaching. Speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Save $500 with our link!
From the community:
I recently ran a half marathon and got a PB with a time of 1 hour 56 mins and 26 seconds. I’m so thrilled. I want to thank my amazing MTA Coach Antonio because, with his kind support and weekly training plans, I have had a brilliant 2022. On May 1st had my first sub 2 half marathon!
In October, I ran my first-ever marathon in Chicago! And my recent PB was the cherry on top of a great running year. Also, thanks to Angie and Trevor, I have been listening to your podcast since 2016, and you are right; running a marathon really does change your life! -Jacqueline
In this episode coach Angie shares tip on running through pregnancy and the postpartum period. Special guests include three moms (a nutritionist, a strength coach, and a pediatrician) who share stories and advice on training for a marathon after having a baby.
Sponsor LinksThe Drury Hotels -get 15% off your stay at any of their 150 locations!
Athletic Greens -Get 5 free travel packs and a 1 year supply of vitamin D with your first purchase.
InsideTracker -Analyzes your blood, DNA, and fitness tracking data. Get 20% off the entire InsideTracker store at insidetracker.com/mta.
Consultation Call with MTA Running Coach
Top 3 Things I Learned After Building Back from Pregnancy
The process of training during pregnancy and the postpartum period is such a learning experience. Here is what I personally learned during this phase of my running life:
- Pregnancy can make you a tougher and smarter runner. For me, running a marathon is way easier than childbirth. But both pregnancy and running raise your pain threshold, help you develop patience with the process, and make you realize that you can handle more than you think.
- Be comfortable with the decisions you make and take it a day at a time. I was pregnant for a 4th time in 2012 and lost the baby at 18 weeks. It was natural to wonder if my running had anything to do with this miscarriage even though the pathology report showed that the baby suffered from a genetic condition. Still, it was a very tough period of time as we dealt with this loss and as I had to again rebuild my running base. Having the habit of running was very helpful to me both physically and emotionally.
- I learned not to just train for races but to train for life. Being a strong and healthy person is so much more important to me than making a certain race goal. I want to run the rest of my life and enjoy all the unique opportunities and experiences running brings my way.
Big thanks to Coach Jenn Giles, Coach Athena Farrias, and Dr. Christina Piron for joining us on this episode!
In this episode we share rookie mistakes that must be avoided on race day as Trevor brings you (via the wonders of podcasting) to the Richmond Half Marathon. Plus, listen as our nutrition coach explains adaptive thermogenesis and metabolic recovery.
In this podcast episode we speak with Christopher McDougall and Eric Orton about how to experience what good running feels like. Plus, you will hear what the real-life characters from the groundbreaking book ‘Born to Run’ are up to today. Christopher McDougall is one of America’s most popular adventure-sport writers, with more than 2 million […]
In this podcast episode we speak with plant-based runner and fellow podcaster Claire Bartholic. Claire explains how she took an hour off her marathon time to ultimately run a PR of 2:58 at the age of 42! What are the keys that allowed her to make such a dramatic improvement in the marathon? Let’s find […]
In this podcast episode Angie recaps the Wineglass Marathon in New York and shares lessons learned from running 70 marathons. She’s keeping it real and sharing the beautiful and “horrible” struggle that can ensue over the course of 26.2 miles. Race Recap: The Wineglass Marathon The last time I ran the Wineglass Marathon in Corning, […]
In this podcast episode we speak with Steve Magness -performance coach and author of the book ‘Do Hard Things -Why we get Resilience Wrong and the Surprising Science of Real Toughness’.
In this podcast episode we are joined by fellow podcaster Chris McClung from Running Rogue to answer questions sent in from audience members. Questions include: How late in life can you PR?; VO2 Max; How maintenance plans work; Training for back to back marathons; When to do Yasso 800s; Thoughts on processed fuels; and How […]
In this podcast episode we speak with Dr. Tamanna Singh -sports cardiologist at the Cleveland Clinic and active marathoner. The discussion includes heart rate variability, how coronavirus effects the heart muscle, the impact of alcohol on marathon training, and more!
In this podcast episode we bring you a marathon success story with Bill Drinkward -a coaching client from Bend, Oregon. Bill shares how he went from a disastrous DNF at the Honolulu Marathon to getting smarter in his training and qualifying for Boston. He recently completed his first 50 trail ultra in 9 hours and […]
In this podcast episode we speak with ultra runner Dave Proctor (one tough cowboy!) who ran coast to coast across Canada 🇨🇦 in 67 days (4,448 miles) and broke the Trans-Canada record. Dave provides a unique look into the endurance mindset -that will help you get through challenges of your own. Interview with Dave Proctor […]
In episode we speak with fellow podcaster Thomas Bailey who in 2017 decided to get sober and change his life. He found a love for long distance running and ran his second marathon in 2:48. Plus we will give you a final recap of our 39 day road trip in Europe.
In this podcast episode we speak with 2X Olympian Molly Huddle and 2X NCAA Champion and cross-country coach Sara Slattery about what they learned from interviewing 50 top female distance runners.
In this podcast episode we take you along with us to France as we recap the beautiful but rugged ‘Marathon du Mont-Blanc’ that ascends up to 2,540 meters (8333.333 feet) above the town of Chamonix. Hear soundbites from Trevor’s “sufferfest” in the Alps and get inspired to do epic stuff! Marathon du Mont-Blanc […]
In this podcast episode we speak with lifestyle physician Dr. Darren Clair about the stress hormone cortisol. Why are we more stressed out than our ancient ancestors and what can we as runners do about it? Plus, we share an update from our roadtrip in Europe and Trevor tells a story about being stuck in […]
In this podcast episode we explain how long distance running is an exercise in self-leadership. Hear how to take control of your thoughts, influence your emotions, and discipline your body to accomplish your running and fitness goals!
In this podcast episode we speak with Erin Azar -the mother of 3 who became an internet sensation after sharing hilarious videos of training for her first marathon as a, “slightly overweight person who drinks too much beer”. If you’ve ever struggled in your running I know you’ll resonate with what Erin has to share.
In this episode we speak with Erin Azar -the mother of 3 who became an internet sensation after sharing hilarious videos of training for her first marathon as a, “slightly overweight person who drinks too much beer”. If you’ve ever struggled in your running we know you’ll resonate with what Erin has to share.
In the quick tip segment Coach Angie discusses when is it safe to return to exercise post-Covid or any viral infection.
Erin Azar (Mrs. Space Cadet) has attracted over 700,000 followers and 31 million likes on TikTok. She refers to herself as an "expert struggle runner and struggle lifer" and her goal is to make running more approachable for beginners.
Links:
REVEL Big Cottonwood (September 10th). Register at runrevel.com with code MTA10 for $10 off.
InsideTracker -get 20% off the entire InsideTracker store.
MetPro Nutrition Coaching -consultation call is free and if you decide to work them you can get $500 off their concierge coaching with our link MetPro.co/mta
In this podcast episode we speak with Jamie Tizzard -a mother of two from southern California who has been completing our virtual run challenges. In 2020 she found herself scrolling through Facebook and responded to an ad for the 100 Mile Challenge. It was the push she needed to get off the couch, become a […]
Here is Angie’s interview on the MetPro Method podcast. Get a free consultation with a MetPro Coach here: www.metpro.co/mta Angie Spencer is a marathoner who has worked with MetPro to optimize her nutrition and fueling. As a result, she was able to run a 3:19 marathon at the age of 41. In this episode, Angie […]
Blog story by Coach Nicole Hart -Head Coach at MTA Some people might wonder why a running coach would hire a coach, but it’s actually quite common, as coaches often seek the fresh eyes of another professional to guide them in their training. I have made some new running goals for 2022, and I decided […]
In this bonus episode we bring you the recording from a live event Angie co-moderated at the Boston Marathon. Hosted by our friends at , you will hear tips and stories from Meb Keflezighi, Emily Sisson, Emma Bates, and Tommie Runz.
In this bonus episode we bring you the recording from a live event Angie co-moderated at the Boston Marathon.
Hosted by our friends at UCAN, you will hear tips and stories from these inspirational runners: Meb Keflezighi -winner of both the Boston and NYC Marathons, Silver Medalist at the 2004 Olympics. Emily Sisson -pro runner who competed in the 10k distance at the 2020 Olympics. Emma Bates -pro runner who won the Women's Marathon Championships in 2018 and finished 2nd at the Chicago Marathon 2021. Tommie Runz -fellow podcaster from Detroit who found running after sobriety, 2:48 marathoner.
Moderators: Angie Spencer (RN, Running Coach, over 60 marathons and ultras) and Carrie Tollefson (Broadcaster and Olympic middle distance runner)
UCAN Energy -SAVE 20% on your order with code MTA.
In this podcast episode we bring you one of our “world famous” race recaps as Angie describes the 2022 Boston Marathon. -Hear about the amazing stories that came out of this year’s marathon. -Soundbites from the MTA meet up -Plus two coaches join us to share tips on running a Boston qualifying (BQ) time. Race […]
It was a great day at the 2022 Boston Marathon for many in our community and we’d like to give some shoutouts to MTA coaching clients, members, and coaches. Here are a few: First of all congrats to Michelle Baker who ran 3:44:20 dropping her time from her previous 4:00:27! Here’s what she had to […]
In this podcast episode we will share how you can use emotional intelligence (EQ) strategies to harness the power of your emotions during marathon training. Learn how delayed gratification helps you succeed as a long distance runner. When negative emotions flood in, the practice of “emotion spotting” can help your rational brain take over!
Congrats to MTA coaching client Cecilia on running a BQ time at the Hannover Marathon!! “Hello MTA! Happy to share that yesterday I finished the Hannover marathon in Germany. It was a cold race (32-41F), windy at times, but a very flat course and not crowded. My finish time was 4:03:26, which is an 8-min […]
Congrats Rachel Everett who worked with MTA Coach Nicole to achieve a PR of 4:38 in her marathon! Here is a wonderful note she shared with our team. Here is what she had to say . . . ———— “I’d like to share with you and the MTA team my deepest gratitude to Coach Nicole […]
Huge congratulations to MTA Coach Kristyn Smith who WON the Revel Mt. Charleston Half Marathon last weekend in a blazing fast time of 1:16:55!! 🤩 Kristyn joined our team in January and is currently taking clients who want to take their marathon training, speed, and race day execution to the next level. In addition to […]
Join some of the biggest names in running for a motivating discussion on how to reach your goals, presented by UCAN. Get tips to run your best Boston Marathon from the top distance runners in the U.S. Register here: ucan.co/boston When: Saturday, April 16 @12:30 PM EST Where: Sheraton Boston, Republic Room (2nd Floor). 39 […]
In this episode we speak with Keira D’Amato the 37 year old mother of two who broke the American record in the marathon this year running 2:19:12!
Links:
The Richmond Marathon
InsideTracker -get 25% off with our link!
Tribit MoveBuds H1 Wireless Sport Earbuds. Save 10% with code MTA
Thank you Jamie for sharing your transformation with us! She posted in the SDR Facebook group, “My weight loss journey started with seeing a post for the 100 mile challenge. I started at 230 a year and a half ago today I’m at 155 . Thank you for all the running motivation!” -Jamie T. Take […]
Congrats to our coaching client Gretchen Smeltzer on finishing a trail 50 mile ultra!! Gretchen ran the Syllamo 50 Miler in the Ozark Mountains of Arkansas. Here is a recap she sent MTA Coach Henry. Reposted with permission. Hey Coach Henry! Yesterday was incredible!! . . The weather was perfect. Started in the high 30’s […]
In this podcast episode we bring you a marathon success story with MTA coaching client Delorean Ostrom who is running a marathon every month in 2022 to raise money for the Cholangiocarcinoma Foundation. We spoke with Delorean just a few days after he finished the Snickers Marathon in Athens, Georgia. This was his 2nd marathon […]
For those daring souls the 2,000 Mile Challenge is live! The medal is inspired by the Japanese artist Katsushika Hokusai. The text says, “Relentless Progress”. The Japanese characters say, 走り続\けよう “Let’s keep running!” 🌊 There are 500 more miles (50 badges) added to the run tracker as well. Cheers!
In this podcast episode we speak with Dr. Stacy Sims a physiologist, nutrition scientist, and expert on sports performance for female athletes who are in perimenopause and postmenopause.
Let’s talk about your goals! Book a free 30 minute call with our team and get actionable tips to use in your training. Explore how MTA coaching works and see if it is a good fit for you. Here is the link: https://calendly.com/marathontrainingacademy/coaching-consultation We excel at helping runners . . . 🔥Train for first marathon, […]
A study by the University of Gothenburg in Sweden found that 46% of runners reported some type of injury over the course of a year. In this episode Coach Angie shares tips on coping with a running injury and setting yourself up for success during the recovery process!
Here is an awesome letter from a Texas runner named Lauren. She worked with MTA Coach Athena for six months inside our Coaching Services. Reposted with permission. – – -Start of letter – – – Coach Athena, I just wanted to take a moment to tell you how grateful I am to have gotten to […]
In this episode Coach Angie answers a question from a discouraged runner and shares statistics, tips, and hope on dealing with an injury so you can keep doing what you love.
In this podcast episode you will hear how Angie stumbled into running marathons and what gave me the idea to start the MTA Podcast 12 years ago (wow, I’m feeling old). Fellow podcaster Lisa Tamati (from New Zealand) interviews us about how we got started, our favorite and toughest marathons, overcoming challenges, and the lessons […]
Coach Lynn has run a marathon in every US state after the age of 40. She is a certified running coach and registered dietician with experience in the run-walk-run method. Learn about MTA Coaching here. Listener Question: “I’ve run 7 marathons trying to qualify for Boston. In my races as I start to lose speed […]
In this podcast episode we bring you a marathon success story as we speak with Academy member Dipti Pandya, a radiologist and mother of two, who just completed the Disney Dopey Challenge. You will hear about the setbacks she faced during her training, including a cancer diagnosis, how she finds time to train, and what […]
If you’ve already completed a few marathons and want to challenge yourself, even more, it may be time to tackle an ultramarathon. More people than ever are taking on extra-long distances, with a 345 percent increase in participants since 1996. The great thing about ultramarathons is that they give runners a reason to travel to […]
In this podcast episode we speak with metabolic expert and Angie nutrition coach Angelo Poli about how to recondition the body’s metabolism and fuel, think, and perform like an athlete.
Register for the Runner’s High Challenge here. The mountain is a metaphor for rising up, overcoming hard things, and elevating your fitness. A runner’s high is the feeling of euphoria and reduced anxiety that comes from running. We created this challenge to help you run, walk, or hike 100 miles and tap into those happy […]
In this episode we bring you a run-down of the biggest running news from 2021 and tips on achieving your running goals in the new year! Plus, Angie shares the top picks from her non-fiction reading list. Top Running Stories from 2021 Every Year we recap the biggest stories from the running world. Here’s what […]
In this episode we bring you a run-down of the biggest running news from 2021 and tips on achieving your running goals in the new year! Plus, Angie shares the top picks from her non-fiction reading list.
Links
MetPro. Get $500 off their concierge coaching!
Athletic Greens. Get a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase.
Angie's book list from 2021
The Academy. All of our archived podcast episodes, training plans, and more.
I just reached the 1000-mile mark last weekend. This alone is a miracle for me, even though I have reached the milestone several times before. 2021 came for me with many challenges that go beyond the Covid pandemic completing its second year. I faced serious health challenges that, held by the hand of the Lord […]
Advice from Abdi Abdirahman the oldest American runner to make the Olympic team and the only distance runner to make the Olympics 5 times.
In this episode we speak with Abdi Abdirahman -who represented team USA at the Olympic Marathon in Tokyo at the age of 43. He is the oldest American runner ever to make the Olympic team and the only distance runner to make the Olympics 5 times.
Congrats to Rochelle W. from the Netherlands on conquering her first marathon!! She was inspired to keep training after signing up for our 100 Mile Challenge. “Hi Angie and Trevor, Last Sunday I finished my first marathon distance at a 44.5k trail run! I never ever had been able to do that if it wasn’t […]
In this podcast episode we speak with ultra-runner Sally McRae winner of this year’s Badwater 135. Sally shares thoughts on overcoming fear as well as practical tips on running defensively on trails.
In this episode we speak with Brad Stulberg who is a performance coach and author of the book The Practice of Groundedness -a transformative path to success that feeds not crushes your soul. Interview with Brad Stulberg Brad is the author of The Practice of Groundedness as well as Peak Performance and The Passion Paradox. […]
MTA Coach Henry is a professional writer/editor who has finished on the overall podium in various races and completed distances from 5K to 100 miles. Learn more about our coaching services here. “I am training for my first 50k and am fortunate to be able to train on the actual course. Last week I ran […]
Congrats to our coaching client Chad Brager on his epic six weeks of racing and testing his endurance! In 6 weeks he completed 3 marathons, 3 half marathons, a Spartan Beast, a sprint triathlon, multiple virtual races including a trail 12K, and OrangeTheory Hell Week. “I am having some reflective moments . . . and […]
In this podcast episode we replay a popular episode from the Podcast Vault where we discuss Issues Faced by Slower Runners, “Tales from the back of the pack”. Plus Coach Angie gives a quick roundup of the 2021 New York City Marathon -winners, celebrities, and special moments. Issues Faced by Slower Runners (Replay Episode) To […]
Congrats to MTA coaching client Julia Smith on earning a 58 minute PR at the New York City Marathon yesterday!!🤩 “Today was one of the best days of my life. 4:12:49 at the 50th New York City Marathon and in no small part thanks to MTA Coach Lynn! This was a PR of over 58 […]
In this podcast episode we speak with Harvey Lewis winner of the 2021 Badwater 135 and Big’s Backyard Ultra where he ran 354 miles in 3 1/2 days! Interview with Harvey Lewis Harvey Lewis is a school teacher from Cincinnati, Ohio, and accomplished ultra runner. He has represented Team USA at the International Association of […]
MTA Coach Lynn has run a marathon in every US state after the age of 40. She is a certified running coach, registered dietician and an expert at helping “back-of-the-pack” runners.
For those daring souls the 1,500 Mile Challenge has finally arrived. The medal is inspired by the Mexican painter Frida Kahlo (notice the eyebrows). The text says, “Runner till the day I die!” 💀 There are 500 more miles (50 badges) added to the run tracker as well. Salud!
In this podcast episode we recap the 125th Boston Marathon. Feel the energy from the crowds and hear from runners at the MTA Meet up. Coach Angie takes you along the course and shares interesting facts about the world’s most prestigious marathon. The date of the 2021 Boston Marathon was changed from Patriot’s Day in […]
Here’s is a Thank wonderful email from a MTA coaching client. Congrats Emily on running your first marathon!
In this episode we speak with Brendan Leonard author of the book I Hate Running And You Can Too -How to Get Started, Keep Going, and Make Sense of an Irrational Passion. Hear why it’s ok to walk in a marathon and why you get to create your own definition of success. We also […]
I’m a week late in posting this but congrats to all our Academy members and coaching clients on running the Berlin Marathon this year. I wish I could have been there! Cecilia from Sweden earned a PR on a hot day! “My finish time of 4:11:49 was slower than I had hoped for BUT only […]
In this podcast episode we speak with Dave McGillivray the longtime race director at the Boston Marathon. Always picked last for sports due to being short, Dave found running at an early age. He first attempted the Boston Marathon at 17. In this conversation you will hear what his grandfather taught him about training for […]
Metabolism expert Angelo Poli from MetPro answers a question about fueling properly and metabolism regulation. Talk to a metabolic expert about your goals: www.metpro.co/mta I do have a question regarding fueling properly and metabolism regulation. I have trouble knowing how many calories to consume on long run days vs lower mileage days. Is it possible […]
In this episode Trevor shares what it was like to run a brutal trail marathon in the Italian Alps with 2,863 meters (9,393.04 feet) of elevation gain. And in the quick tip segment we feature a question about how many calories to consume on long run days versus lower mileage days. Race Recap: Running in […]
In this episode Trevor shares what it was like to run a brutal trail marathon in the Italian Alps with 2,863 meters (9,393.04 feet) of elevation gain. And in the quick tip segment we feature a question about how many calories to consume on long run days versus lower mileage days.
Episode Sponsors:
MetPro. For a free consultation call with a nutrition coach https://www.metpro.co/mta
Ucan. Save 20% on their fueling products with our link https://www.ucan.co/mta
The Richmond Marathon. Run in Virginia's capital November 13th. www.RichmondMarathon.org
Metabolism expert Angelo Poli from MetPro gives recommendations on healthy snacks for runners to help keep hunger in check between meals.
Coach Nicole Hart answers a question from an older runner. Learn more about MTA Coaching here. “I am now 75 years old and still run about 20 miles/week. I have run a few marathons, (and many half marathons) but not in a few years. What do you recommend for an old guy like me for […]
In this podcast episode we speak with Lisa Tamati -endurance athlete, author, and mindset expert. And in the quick tip segment, recommendations on healthy snacks to help keep your hunger in check between meals. Lisa Tamati is probably New Zealand’s best known ultra runner. She’s been on the scene for 25 years running the toughest […]
In this episode we speak with Lisa Tamati -an extreme endurance athlete from New Zealand, author, speaker, and mindset expert. And in the quick tip segment, get recommendations on healthy snacks to help keep your hunger in check between meals!
Links from this Episode:
Lisa Tamati:https://www.lisatamati.com
Episode Sponsors:
MetPro. For a free consultation call with a nutrition coach https://www.metpro.co/mta
Ucan. Save 20% on their fueling products with our link https://www.ucan.co/mta
Metabolism expert Angelo Poli from MetPro joins us to answer a question about intermittent fasting for runners.
In this episode we speak with rocket scientist and runner Melissa Corley Carter PhD who took on the challenge of running a marathon on every continent. And in the quick tip segment we feature a question about intermittent fasting for runners.
Congrats to MTA coaching client Marly who actually just finished 1,000 miles for the year. She ran a full marathon on July 31st. Today I did a full virtual marathon with the Social Distance Run 2. The run was easier compared to last week but air quality was still moderate to severe from wild fires. […]
Angelo Poli from MetPro joins us to answer a question about Anabolic diets for runners and the difference between a weight lifter’s metabolism and a runner’s metabolism. Get a free consultation with a MetPro Coach here: https://www.metpro.co/mta Agelo Poli is a personal trainer, metabolism expert, and co-founder of MetPro.co. He’s worked with over 20,000 people […]
Many professional athletes, from soccer legend Megan Rapinoe to extreme surfer Albee Layer, use CBD for its purported health benefits. Numerous medical studies have highlighted CBD’s impact on pain, inflammation, anxiety, focus, and even energy. Because of this, it’s no surprise that many extreme-sport athletes are curious about how useful CBD may be for both […]
Access to quality healthcare is essential no matter what your age or condition, but now more than ever, it’s been put in the spotlight while we continue to deal with the challenges that come with the COVID-19 pandemic. Pandemic or not, having access to medical services can be critical, as many studies have shown. And, […]
Running a marathon requires dedication, hard work, and a whole lot of stamina. But it also requires the right clothing! What does the weather like? What can you expect from your body? You need to know all of this before you pull on your workout clothes to head out the door. In this article, we’ll […]
4 Steps to Identify if you need to engage in a Formal Rehabilitation Protocol or just Rest
In this episode you will hear explanations of the various Olympic track events, a preview of the men’s and women’s marathon, and tips from Coach Angie on some effective speed workouts to do on your local track.
In this episode you will hear explanations of the various Olympic track events, a preview of the men’s and women’s marathon, and tips from Coach Angie on some effective speed workouts to do at your local track.
Enjoy!
Links:
Read our full show notes here: www.marathontrainingacademy.com/olympic-running-distances
Join the Academy here: https://access.marathontrainingacademy.com/
Episode Sponsors
MetPro -talk to a MetPro nutrition coach: www.metpro.co/mta
UCAN Energy - try UCAN snack bars, drink mix, or new UCAN Edge performance fuel. Use the code MTAChallenge to get 20% off. ucan.co/mta
In this episode we speak with Hillary Allen, author of the book Out and Back -A Runner’s Story of Survival Against All Odds. In 2017 she nearly died at an ultramarathon when she fell 150 feet off an exposed mountain ridge and had to be rescued by helicopter. She returned two years after her accident […]
The moment has finally arrived and the 1,000 Mile Challenge is ready! Since running is an expression of our humanity, and a gift that keeps on giving, we took the famous Sistine Chapel painting by Michelangelo and made a unique version for you. We also have new levels in the run tracker between 700-1,000 and […]
In this podcast episode speak with ultrarunner and Best Selling Author Dean Karnazes. His new book is called A Runner’s High -My Life in Motion. Plus we’ll give you a quick run down of our summer adventures in Costa Rica. We are currently traveling the country with our kids. Enjoy! Interview with Dean Karnazes Dean […]
In this episode we speak with ultra runner and bestselling author Dean Karnazes about his new book A Runner’s High: My Life in Motion. Plus we share a quick run down of our adventures in Costa Rica.
Somehow we missed this hilarious video when it came out last year. This was created by @DeJayTank who completed the MTA 100 Mile Challenge.
In this episode we bring you part of Ask the Coaches Q and A where the Coach Angie and Coach Nicole answer questions sent in from listeners. In this session we discuss training by time versus training by distance, busting through plateaus, hill runs, pacing, lifting heavy, how Angie stay motivated when she was dealing […]
In this session Coach Angie and Coach Nicole answer questions about training by time vs training by distance, busting through plateaus, hill runs, staying motivated, pacing in a race, lifting heavy, delayed onset muscle soreness (DOMS), can you train for a half marathon on only 1 running day per week?, compression gear, books for older runners, and staying strong in the last 5k of a marathon!
In this podcast episode Coach Angie and Coach Nicole answer questions about pre-run warm up drills, how to return to training after an injury, training for two races only a month apart, speedwork, rest days, ultra training, and 12/24 hour time events. Thanks to everyone who sent in a question! Ask the Coaches Q and […]
In this episode we share how to get back into training, by evaluating your fitness level, choosing a training plan, and just going for it.
The 700 Mile Challenge is here! For the medal we were inspired by Andy Warhol -leader in the pop art movement. Instead of soup the cans say “Whoop Ass” and “Raw Endurance”. We also added new zany levels to the run tracker up to 700 miles. Keep adding to your mileage this year or start […]
At my most recent marathon, the Revel Wasatch, I had to modify my goal mid-race. I often talk about “doing hard things”, pushing yourself, and getting comfortable being uncomfortable. All of these are necessary elements in long distance running. But we don’t often talk about is how continuing to push yourself can sometimes work against […]
In this episode we speak with Dr. Stacy Sims, PhD., an Environmental Exercise Physiologist and Nutrition Scientist specializing in sex differences in endurance training. She’s the author of the book Roar which I swear I recommend to someone at least once a week! Dr. Sim’s research has had a big impact on my thinking, especially […]
In this episode Angie recaps the Revel Wasatch Marathon in Utah, her 67th marathon to date. Plus you will hear how to modify your goal when things go wrong. Race Recap: The Revel Wasatch Marathon The limited edition Revel Wasatch Marathon and Half Marathon took place on April 30 & May 1st, 2021. The race […]
Congrats to MTA Coaching client Bill D. on his new (blazing fast) PB of 3:07:56 at the Revel Wasatch Marathon!! Runner’s high from a new personal best marathon . . . combined with a chance opportunity to meet Angie on the race bus made for a remarkable day at the Wasatch Marathon in Utah. Coach […]
Here’s a nice email we received from a customer named Stephen who used the Resilient Runner to help with IT Band injuries and used the MTA 4:00 Marathon plan to earn a shiney new PR!
In this podcast episode we speak with Michael Crawley, author of the book, Out of Thin Air -Running Wisdom and Magic from Above the Clouds in Ethiopia. Dr. Crawley lived and trained with elite runners in Ethiopia for 15 months to learn their secrets.
In this episode we speak with Michael Crawley, author of the book Out of Thin Air -Running Wisdom and Magic from Above the Clouds in Ethiopia. Dr. Crawley an anthropologist and 2:20 marathoner, lived and trained with elite runners in Ethiopia for 15 months to learn the secrets of their success.
Here’s a nice email from a client named Suzanne who earned an 8 minute PR at the Atlanta Half Marathon. “I wanted to email MTA to thank Coach Lynn for her help in my recent PR in the Atlanta half marathon. Last year when races were canceled, Coach Lynn put together a program to help […]
In this podcast episode Coach Angie will share how, when, and why to successfully taper before a race so you can get to the starting line rested and feeling strong.
Discover the factors that increase your risk of developing a calf strain/pull. Learn how to recognize the symptoms and how to self-treat this condition so you don’t lose too much time with your training.
In this episode we speak with Jonathan de Sola Mendes a 100 year old veteran of WW2 and the Korean War who completed the New York City Marathon at the age of 96! Interview with Jonathan de Sola Mendes Jonathan de Sola Mendes was born November 3rd, 1920. As a dive bomber pilot in the […]
At the start of the pandemic we didn’t imagine that in 2021 so many in-person races would still be cancelled or postponed. Last year we launched the Social Distance Run in response to many of our members asking us to host a virtual race. The event went viral and 15,300 people joined in, which kept […]
Do you strength train? In this episode and blog post I share the story of how strength training improved my running. I also answer great questions sent in by listeners. Plus I’ll give you some tips on how to get started correctly. Hopefully you were able to listen to Part 1 and were convinced of […]
In this episode we bring you part two of Choose to Get Stronger -how strength training can increase your power and endurance. Coach Angie shares her story and tips on how to get started with strength straining.
Congrats to Cassandra Smith on completing the 300 Mile Challenge! Here’s an inspiring post she shared in our FB group, reposted here with permission. ——- SOME THINGS TAKE LONGER Since completing Marathon Training Academy’s 100 mile challenge in September 2020 amid COVID-19 lockdowns and curfews, I was ready for their next challenge. Not sure, I […]
Strength training is something that has had a positive impact on my development as a runner. I felt a huge shift in my training and mindset when I decided to focus on being strong instead of trying to be thin. We lose muscle mass as we age so it’s important that you choose to get […]
In this episode you learn how to use strength training to increase your power and endurance as a runner. 💪
In this episode we speak with Dr. Daniel Lieberman, professor of Biological Sciences at Harvard University, whose influential research has helped popularize the idea that humans are born to run. His new book is called Exercised -Why Something We Never Evolved to Do is Healthy and Rewarding. Interview with Daniel Lieberman Daniel Lieberman is a […]
In this episode we speak with Daniel Lieberman, professor of Biological Sciences at Harvard University who’s influential research has helped popularize the idea that humans are born to run. His new book is called “Exercised -Why Something We Never Evolved to Do is Healthy and Rewarding”. In the quick tip segment: How Exercise fights disease
*Here is a nice email we received from a customer named Hanna Knapp. “I want to share great news with you! I did it and ran my very first marathon. It was the Virtual Publix Atlanta Marathon 2021. I could not have done it without you two, all the MTA friends and my supportive family. […]
The 500 Mile Challenge is open! For the medal we were inspired by the famous self-portrait by the Dutch painter Vincent van Gogh. We also added new zany levels to the run tracker up to 500 miles. Keep adding to your mileage this year or start over from zero. “You can Gogh the distance!” Sign […]
In this podcast episode you will hear how to successfully increase the mileage you run while minimizing your risk of injury.
In this episode we interview Dick Beardsley–2:08 marathoner, running ambassador, and motivational speaker. His neck-and-neck race against Alberto Salazar at the 1982 Boston Marathon is famously known as the “Duel in the Sun” and lives on as Boston Marathon lore. In 1989 Dick suffered severe injuries from a farming accident that badly mangled his body […]
In this episode we speak with Dick Beardsley 2:08 marathoner, running ambassador, and motivational speaker. His neck-and-neck race against Alberto Salazar at the 1982 Boston Marathon is famously known as the "Duel In The Sun".
n this episode bring you an interview with Yolanda Holder, the Walking Diva, who has walked over 550 marathons and ultras and has a Guiness World Record for most marathons completed in a calendar year. And in the quick tip segment, Coach Angie will answer a questions sent in by a listener about pursuing big […]
In this episode bring you an interview with Yolanda Holder, the Walking Diva, who has walked over 550 marathons and ultras and holds a Guinness World Record for most marathons completed in a calendar year.
And in the quick tip segment, Coach Angie will answer a questions sent in by a listener about pursuing big goals.
Big thanks to Runners’ World for recommending the MTA Podcast to their readers. See article here. “If you’re training for 26.2, running coach Angie Spencer and her husband, Trevor, have everything you need to reach the finish line. Having hit the podcast’s 10th anniversary in 2020, the duo provides plenty of training tips, interviews, and […]
In this episode we speak with weight loss expert Angelo Poli about why some people have better luck sticking to their resolutions and how to better understand your body’s metabolism. In the quick tip segment Coach Angie answers a question about transitioning to a higher or lower drop running shoe. Conversation with Weight Loss Expert […]
In this episode we speak with weight loss expert Angelo Poli about why some people have better luck sticking to their resolutions and how to better understand your body’s metabolism. In the quick tip segment Coach Angie answers a question about transitioning to a higher or lower drop running shoe.
The medal for the 300 Mile Challenge is our take on a painting called The Scream by Edvard Munch. Do you run munch? Sign up here.
Here’s a nice comment from a client of Coach Lynn, one of the awesome coaches here at MTA. Congrats Jenn on your success!
Shout out for MTA and Coach Lynn Grieger specifically! I’ve been working with her for about a year now and I know I can be difficult and non-compliant but Coach Lynn has been nothing but patient and kind. On top of that, she has gotten me from run/walking 30 seconds/1 minute to running non-stop and from a 16:30 minute mile (on a good day) to my current 13:30 mile. I’ve also lost 42 pounds! And all of this has been through illness, injury, and while working as a frontline healthcare worker during a pandemic.
I’ve been a listener to the podcast from the beginning and have been through many ups and downs physically and emotionally. This podcast and this MTA family has been such a positive force in my life, showing me that I can do hard things (thanks Angie ). -Jenn Greenly December 15th 2020
In this episode we talk about why, when it comes to achieving your running goals, habit beats motivation every time. Plus Coach Angie shares tips on how to read more books in 2021.
In this episode we take a look back at some of the top running related news and stories of 2020. Even in a chaotic year there were many positive and inspiring things that happened! Plus we’ll tell you about a 300 mile run challenge to keep you motivated in the new year.
We are excited to announce the 300 Mile Challenge is open for early registration! We took the famous painting by Edvard Munch and added a running twist to it.
We also have a new run tracker with all new badges every 10 miles! (the goal is to keep rolling out new levels until 1,000), and the new black MTA hat.
Price increases January 1st. REGISTER HERE
In this episode we speak with the authors of the book, 'Making Your Way, -The Wobbly Road to Success and Happiness in Life and Work'. Plus we give you a peak at what's in our home gym.
Hey hey!
The MTA Virtual Half is happening from now until the end of the year and runners are posting their results.
Big congrats to everyone who has finished their 13.1 miles.
Still time to sign up and grab the medal if you haven’t yet.
See photos here:
Beating the Snow in Ontario
A Family That Runs Together
A Beautiful Negative Split
Running Neighbor
*So, Maegan B and I did a thing. We ran the half on Saturday!! And our beautiful medals arrived today! Woohoo!!! We ran the half on Saturday!! And our beautiful medals arrived today! Woohoo!!! Thank you, Trevor and Angie, for creating this beautiful supportive community and encouraging the world to get out there and being an inspiration to us all.
Thank you to all in this group for sharing your triumphs and your struggles and always encouraging each other.
And thank you to my beautiful friend and neighbor, Maegan, who asked me to run this race with her, who inspires me daily, listens to me ramble on and on during our runs together and loves me unconditionally.*
Blingy Bling Bling
I Just Felt Like Running
Bringing Back the Original
First Half Marathon
Finished my first 13.1 ever today!So proud of myself that’s the longest I’ve ever run in my life. The last 3 miles was no joke! It was so slow but that’s OK I finished I love the medal! So proud to earn it!. -Momo S
1:41:08 Half Marathon
MTA- Virtual Half Marathon medal came in today. I’m super pumped about it! I ran the half marathon last month with a 1:41:08 time. Thank’s Angie and Trevor for all the work that you do. -Christian K.
First Half Marathon
I ran my very first half marathon at 41 years strong with about one year of a running practice under my belt. Though I’ve been a yoga teacher for 14 years and practicing yoga for way more than that, I did not start incorporating strength until 2 years ago and starting running at 40. Thank you Angie and Trevor and Marathon Training Academy for this opportunity and experience. There will only be one first and I am so grateful for all that I learned. -Sarah Granato
With 11 Days Left
I finished my MTA virtual half marathon today, and enjoyed it immensely! A few weeks back I realized that the end of the year was looming largely in front of me, and I needed to set a date to do this race. I chose December 20th, just so that if anything came up there would still be 11 days left to complete the race. A few days after I picked the date I received an email from MTA telling me my medal had shipped. That gave me even more motivation to get it done. The medal arrived Wednesday, but I refused to open the package until I had completed my race. It ended up being great running weather and I got an early start. My husband woke up and ran a few miles with me and then made a finish line so I could finish in style. Now I proudly wear my race medal knowing that I have what it takes to achieve my goals. Thank you for the amazing community you have created, and I hope you continue to help us through these challenging times by putting on more virtual races! -Lorrainne
The widespread “diseases of civilization,” such as changes in the lifestyle of a modern person, the presence of a large number of stress factors, and external pollution, prompts scientists to search for effective means of their prevention. One such remedy, recognized by WHO, is to increase the level of physical activity – a simple and affordable method to reduce the risk for many pathological conditions, including metabolic syndrome, type 2 diabetes mellitus, and diseases of the cardiovascular system.
Addiction is a serious and difficult process which needs a lot of time for treatment and years to get used to the new lifestyle. All the information about addiction treatment can be found on AddictionResource — online aa meetings and rehabs database.
What studies show
A group of scientists from China and the United States led by Dr. Dongshi Wang added the evidence base on the beneficial effects of exercise with the results of a new meta-analytical study. In it, the authors obtained evidence that physical activity helps to get rid of various kinds of addiction: alcohol, drug and nicotine.
Scientists came to this conclusion after searching for all relevant studies on this problem, and analyzing the results of the most indicative of them. In total, the analysis included 22 works out of 3683 reviewed and reviews from online aa meetings. With their help, scientists were able to assess the effect of exercise on withdrawal symptoms, withdrawal symptoms, anxiety and depression levels.
The analysis allowed scientists to come to the following conclusions:
- Physical activity significantly increased by 69% the proportion of patients who abstained from the use of psychoactive substances (alcohol, drugs, cigarettes) (relative risk 1.69; p <0.001) both in the short term (≤3 months) and in the long term (after ≥ 8 months after the intervention). Moreover, the effect on drug users was higher than that of alcohol and nicotine addicts.
- Physical interventions significantly improved withdrawal symptoms (standardized mean difference (SDS) –1.24; p <0.05).
- Physical exercise significantly reduced the symptoms of anxiety and depression in persons with addictions, although to a lesser extent than withdrawal symptoms (CPC –0.31; p <0.001 and CPC –0.47; p <0.01, respectively). As for depression, physical exercise reduced it to a greater extent in nicotine addiction than in drug and alcohol addiction.
- Thus, the first meta-analysis on the effect of exercise on addiction confirmed its positive effect and helped a lot of aa meetings USA. The researchers also emphasize that the majority of the studies included in the analysis used moderate to vigorous aerobic exercise. For example, a long treadmill running with a heart rate of 55–69% of the maximum or various aerobic exercises lasting 35 minutes with a heart rate corresponding to 50–60 to 80–90% of the maximum oxygen consumption.
Among the possible mechanisms of action of such physical activity, scientists note their long-term effect on the structure and functioning of the brain. Thus, physical activity regulates the transcription of brain neurotrophic factor (BDNF) and synaptic plasticity, which is an important point in the rehabilitation of persons with addictions, since it helps to restore neuronal damage caused by the action of a psychoactive substance and contributes to the development of new patterns of behavior.
Exercises reduce the likelihood of hospitalization for COVID-19
Physical education has a beneficial effect on health, including increasing immunity, doctors have said for many years. This is also true for COVID-19, a team of Brazilian scientists from the University of São Paulo has shown. The work was supervised by Marcelo Rodrigues dos Santos. Physically active patients diagnosed with COVID-19 are admitted to the hospital less often than those with a lower level of mobility, experts found.
Scientists asked those who recovered from coronavirus infection to answer several questions. In the online questionnaire, it was necessary to indicate general information about yourself (age, gender, existing diseases, level of education, physical activity) and indicate how difficult the disease was. The data of 938 people were used for the analysis, the answers of about 700 respondents were eliminated for various reasons. So, the study was not influenced by the questionnaires of people who could not confirm that they really had COVID-19.
Then the participants were divided into two groups. The first included those who lead an active lifestyle, the second – a sedentary one. People in the first group had at least two and a half hours of moderate physical activity per week, or at least 75 minutes of high-intensity exercise. In terms of a day, it turned out about 21 or 11 minutes, respectively. People from the second category moved less than this time.
Then the researchers compared how hard the representatives of both categories tolerated the disease. It turned out that people who were mobile before being infected were hospitalized a third less often than less active patients. However, the indicators of those who were admitted to the hospital no longer differed: the infection was equally hard for those who led an active lifestyle, and those who were sedentary. Symptoms, time of hospitalization, frequency of intubation and oxygen therapy rates were approximately the same.
Increasing activity may be a strategy to prevent the clinical severity of coronavirus in older adults, the study authors argue.
Why should you work your calves?
Balance and correct proportions are staples of an attractive figure. You may have seen how people who tend to skip leg days have buffed upper body but thin and weak leg muscles. Such figures look disproportionately developed, and therefore a bit cartoonish and comic. And the same goes for separate parts of the body. So, if you want to have nice-looking toned legs, you need to perform calf exercises along with exercises that target your quads, hamstrings, and glutes, which are slightly more popular among fitness enthusiasts. Calf exercises will not only promote more balanced muscle development but also help you burn calories, improve your leg strength, and boost your calf flexibility.
If you are interested in paying more attention to your calves, then the calf exercises presented in this article will make a great contribution to your workout routine.
Let the BetterMe app know what you want, and it will help you achieve all your body goals! The app is super easy to use and it has all you may need on your journey to your Better Self!
Which muscles are involved in the performance of calf exercises?
To be able to get all from your calf exercises and to successfully adjust or modify them, you need to understand how they work and what muscles they target. Your calves consist of two major muscles: the gastrocnemius muscle and the soleus muscle. The gastrocnemius muscle is responsible for the rounded shape of your calf. The soleus muscle is located at the back of the lower leg and is mainly used for pushing off the ground while walking and running. It also helps maintain posture. Therefore, by working your calves, you are strengthening these two muscles, improving your explosive power, and promoting a better posture.
What exercises are best for your calves?
Now that you know what muscles you should work and what calf exercises can offer you, it is time to get a closer look at the exercises. So, without further ado, here are the best exercises to tone and strengthen your calves:
Jumping jacks
This exercise is a full-body workout and is often used as a part of a warm-up. What you may have not known is that jumping jacks are extremely effective at working your calves. To perform a jumping jack, stand straight with your arms at the sides and your feet together. Jump, lifting your hands and clapping overhead, and landing with your feet wider than shoulder-width apart. Now jump again, lowering your arms back down and landing on your feet together.
Single calf raises
This weight exercise will set your calves on fire. To perform a single calf raise, you will need a dumbbell and a weight plate. Sit down on a bench and place your toes on a weight plate. Now place a dumbbell on your right knee, holding it with your right hand. Hold its top with your left hand. Then lift your toes as high as you can and make a pause. Get back to the starting position. That is one rep. Make sure that you work your both legs equally, so after you perform the required number of reps with your right leg, perform the same number of reps with your left leg.
Single-leg calf raise
This exercise will significantly strengthen your legs while making a greater emphasis on your calf muscles. To perform a single-leg calf raise, stand on a step with your left leg while keeping your right leg lifted off the floor. Make your body sink towards the floor and start carefully stretching your calf. Then, make a 1-second pause and raise your heel. After that, make a 2-second pause. That is one rep.
Tiptoe walk
This is one of the simplest exercises there is, yet it works quite well at toning your calves. To perform a tiptoe walk, stand on your tiptoes by redistributing your weight onto your forefeet and lifting your heels off the floor. Then, start walking. If you want to fully activate your muscles, perform this exercise barefoot.
Box jumps
This dynamic exercise is a great workout for your whole legs and calves in particular. To perform a box jump, stand in front of a box at a comfortable distance, with your feet shoulder-width apart. Squat down into a quarter squat, swing your arms, and push yourself off the floor. Safely and softly land on a box by engaging your core and leg muscles. Step off the box to finish 1 rep of this exercise and return to the initial position.
There also are other calf exercises that can help you reach your goal, so you can choose whichever you like best and include them in your workout routine. As you can see, among the above-presented calf exercises, some require no equipment. There are also some that need dumbbells, blocks, or a weight plate to perform. If you don’t have them, you can replace them to work out at home. For example, you can use a water bottle instead of a dumbbell.
For the best at-home workouts use the BetterMe app. Its collection includes dozens of various exercises that can help you work your calves even more effectively!
Calf-sculpting sports
Calf exercises are not the only way of toning your calves. There are many other methods of sculpting the calves of your dreams, such as regular walking, running, hiking, and others. These workouts will not only strengthen your calves naturally but will also help you slim down and improve your overall health. Another workout that works your calves and improves your cardiovascular health is jumping rope. You can also try step class, basketball, tennis, and other sports that involve running and jumping.
Conclusion
There are lots of exercises and workouts that can help you work your calves and improve your overall strength and wellness. However, you should remember that to gain muscles healthily, you need to eat smart and banish unhealthy habits. Make sure to reduce stress levels and get enough high-quality sleep. Such simple adjustments will significantly improve your wellness and help you reach your goals.
Angie and I were guests on the We Got the Runs Podcast episode 28. We talked about Angie’s 50 state marathon goal and other stories from our life. Enjoy! Listen here.
Congrats to the 21 teachers at Ibn Khuldoon National School (IKNS) in the Kingdom of Bahrain on completing the Social Distancing Run 100 Mile Challenge!!
Above is a photo from their medal ceremony in front of the school. Big thanks to Sam Barton for sharing this story with us!
This was sent in by Sarah Granato who ran the MTA Virtual Half Marathon this year.
“Thank you Angi and Trevor for everything! Thank you for your podcast, your Virtual Half Marathon opportunity and for all you do for the running community.
I’ve written so many iterations of this summary of my ‘first half marathon’ experience and… way too long, all of them.
So here is my list, in short, of what running my very first half marathon taught me.
What Running My Very First Half Marathon Taught Me I ran my very first half marathon at 41 years strong with about one year of a running practice under my belt. Though I’ve been a yoga teacher for 14 years and practicing yoga for way more than that, I did not start incorporating strength until 2 years ago and starting running at 40.
- Yes, I can do hard things.
- I learned to trust others (it’s very challenging for me to stick with the program because I always want to do things my way, however I stuck with MTA’s half marathon training program for beginners. When I saw 12 mi., 8 mi. THEN 13.1 I didn’t understand why on the 12 mi. day I couldn’t just add a mile and end it all#training)
- I learned to trust my body (I could write an entire essay on this).
- I learned to trust my SELF.
- After a lifetime of not feeling strong, sporty, athletic, or taking risks, I have learned that I am in fact a bit strong, sporty, athletic, and can take risks.
- Adding to that… I am not defined by my past experiences. I CAN, DID, and will continue to make and crush goals NOW and ongoing.
- It takes a village. During moments where I thought I could not continue during my half, I drew upon the energy of everyone who had supported me during my journey.
- Knowing my WHY became very important.
- Mind over matter is a real thing. My body was DONE but my mind carried me til the end.
- Poop. As much as you can…. before you run
Thank you Angi and Trevor and Marathon Training Academy for this opportunity and experience. There will only be one first and I am so grateful for all that I learned.
-Sarah Granato @sarah_granato
In this episode we speak with mindset expert John Assaraf -author of the book ‘Innercise -The New Science to Unlock Your Brain’s Hidden Power’. Plus we try to answer the question, “Will races come back in 2021?”
Interview with John Assaraf John Assaraf is a leading expert on mindset and behavior who specialized in helping people upgrade their mental and emotional skills so they can achieve their biggest goals and dreams. He has built five multimillion dollar companies and is the author of Innercise -The New Science to Unlock Your Brain’s Hidden Power.
John explains the difference between our rational goal-oriented “Einstein Brain” and our survival/ emotionally-driven “Frankenstein Brain.” Since long distancing running is mentally taxing it’s important to know how to “calm the circuits” and tap into deeper level of motivation. He also asks the question, “Are you interested or committed?”
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Will In-Person Races Return in 2021? -Coach Angie
If you’ve been tuning into news in the running world you’ve probably seen announcements that most large marathons won’t be taking place in the spring of 2021.
- Tokyo is pushed back until after the Olympic Games.
- The London Marathon has been pushed back into October and the Boston Marathon is delayed until September.
- Big Sur Marathon is cancelled.
- Rock & Roll San Francisco is cancelled.
- R&R Nashville is moved to April 2021, R&R Liverpool to May 2021, R&R San Diego and R&R Seattle to June 2021, R&R Dublin to August 2021, R&R Virginia Beach to Sept 2021, and R&R San Jose is moved to Oct 2021.
- Other races in the Rock & Roll Series including New Orleans, Montreal, Phoenix, Clearwater FL, Philly, Chicago, Atlantic City, San Francisco, and Denver are all cancelled until 2022.
- All their Mexico races are indefinitely postponed.
Given the precedent set by these large races it seems likely that larger and mid-sized events will not take place through at least the spring or summer of 2021 unless a COVID vaccine is widely available and effective. I’d classify a large race as one having 10,000+ participants. A medium sized event would probably be one that had anywhere from 1-9 thousand runners, and a small race would be anything less than that. Most trail races are going to be on the small to very small size given the limits of most trails.
The good news is that smaller races have been very innovative and will probably be returning in greater numbers in 2021. We’ve seen social distancing protocols like masking at start/finish areas, staggered start times, having the course open for more time, and changes to aid station sanitation.
- The Richmond Marathon had a certified course open for a period of days in November.
- The Revel races have done more of a boutique type race where they stagger a capped number of runners over a 3 day period.
- The Space Coast Marathon in Florida had staggered start times and offered two different courses to reduce the flow of runners. They also implemented safety measures at the start/finish areas as well as at the aid stations.
They’ve started coming back in FL with changes. Most starts are what they now call “rolling starts”. As soon as you show up within a given time frame you just take off. If too many people show up at once you have to line up two at a time and six feet apart and they let you go at 5-10 second intervals. You must show up wearing a mask that you can remove once you’ve started but you have to wear it again after crossing the finish. The changes took a bit getting used to but I’m just grateful they are having them again!
While we definitely miss doing large in-person races this may be a good time to embrace smaller more local races. And if you’ve ever considered getting into trail running this may be the perfect opportunity too. So much of 2020 involved the disappointment of cancelled events and races. And unfortunately the start of 2021 isn’t going to magically usher in a complete change to the restrictions that have been put in place this year.
But I think we’ll go into this next year with more realistic expectations and hopefully more resilience. In the meantime we can keep our training going strong. And you can sign up for smaller races if that’s something that you feel comfortable doing. And there are always lots of fun virtual races and challenges.
In this episode we speak with mindset expert John Assaraf -author of the book 'Innercise -The New Science to Unlock Your Brain’s Hidden Power'. Plus we try to answer the question, “Will races come back in 2021?”
On my birthday I decided to attempted a 5k PR on the treadmill.
Without a marathon on the calendar and lack of travel to in-person races I’ve had to get creative and think of other running goals.
Since running 42 miles to celebrate turning 42 seemed pretty daunting I decided to go for the 5k PR attempt.
I was happy to finish in 20:27 and average a 6:34 pace.
Here are some tips on improving your 5k time . . .
How to Improve your 5k Time Training 1. First, build up a running base. The length of time this takes will depend on where your fitness level is starting from. When your endurance is solid and you’re comfortable running beyond 3.1 miles then you can look to improving your 5k time.
2. Work lower body strength and core into your training. Having increased muscle strength will give your legs more power and speed. In our last episode PT Ben Shatto talked about prioritizing lower body strength work if you’re short on time or new to strength training.
3. Incorporate hill training and tempo work. After you have a solid endurance base hills tempo work will strengthen both your legs and cardiovascular system. Plus these workouts will enable you to strengthen your mindset to keep pushing when it gets uncomfortable.
Strategy 4. Do a thorough warm up first. If the 5k distance is a challenge for you briskly walk 1 mile to warm up before you start. If you have a stronger endurance base then your warm up should be 2-3 easy miles before starting.
5. Fueling and hydration. One good thing about the 5k distance is that you don’t have to worry much about your fueling and hydration. Make sure that you’re well hydrated going into the 5k and that you’ve had a light easily digestible meal 2-3 hours before. Don’t try any new foods the day of your 5k effort. If it will take you longer than 45 minutes you might consider fueling once mid-race but if your time will be shorter than that a cup of water midway should be sufficient.
6. Be smart about your pacing. You don’t want to go all out in the first mile. This can be especially tempting if you’re doing an in person race. For the first mile accelerate into a comfortably hard pace. This will probably be 5-10 seconds slower than your goal pace. This will still feel like work but you should still be able to breathe well, stay relaxed with your running form, and keep your foot turnover high. At mile 2 drop to your goal pace.
Keep your mindset positive and strong. It will feel like more effort to maintain your pace because you’ll start feeling fatigued. During the final mile work on holding your pace steady. If you still feel like you have more to give drop the pace during the final half mile.
If you’re doing an in person race this can be a great time to try and reel in the person in front of you. If you’re doing the distance virtually this will be a time to let your mental toughness shine as you push yourself to finish strong.
In this episode we speak with Sara Hall -professional runner, mother of four, and 2nd place finisher at the 2020 London Marathon. Plus, Coach Angie shares tips on improving your 5k time.
In this episode we speak with physical therapy doctor, Ben Shatto, about how you can become more resistant to running injuries. And in the quick tip segment Angie shares thoughts on staying fit during the holidays.
Dr. Ben is the co-creator of the Resilient Runner program for preventing and self-treating running injuries.
This post was inspired by our interview with Marshall Ulrich who has taken on so many amazing challenges in his 50’s and 60’s (he will be 70 next year).
You don’t have to be “young” to take on challenges, set endurance goals, and follow your passions but there is an inevitable pace decline that eventually comes with aging along with a few more aches and pains.
Since we’re all getting older it’s important to be proactive about our health and training so that we can support our bodies the best way possible.
How to keep running strong as you get older Marshall Ulrich at age 61 trekked 425 miles around Death Valley National Park
I love this quote from Dr. Stacy Sims, “As a woman, you have few precious natural resources as important as your muscles. They are what keep you strong, able, and independent. If you exercise on purpose, you are an athlete. You don’t need to be an elite to take your body seriously.” From my perspective mobility and muscle are important at any age, but especially as we become master’s runners. That’s why I’ve focused specifically on strength training in the last few years along with my running. Here are some tips to making the most of your training as you age.
1. Balance easy and hard training.
As a master’s runner there’s no reason why you shouldn’t be doing hard workouts (both running and cross training). But be sure to balance your hard days with easy running and rest days. Some older runners think outside the box when it comes to their training week and do a 10-14 day training cycle rather than a 7 day cycle. That way you can add in extra rest days, strength training, and mobility work.
2. Cross train and strength train intentionally.
Adding in low impact cross training like cycling, rowing, yoga, Pilates, and swimming can be excellent ways to keep endurance high while staying mobile and strong. Strength training is also essential, especially focusing on large muscle groups with appropriately heavy loads. Strength training can do everything from increasing growth hormone levels, reducing the risk of osteoporosis, reducing risk of injury, improving the heart’s ability to pump blood, and improving tissue vascularization by increasing the body’s ability to grow new capillaries.
3. Focus on recovery.
For the master’s runner it’s important to dial in and maintain an effective recovery routine. This may include things like foam rolling, compression gear, regular massage, plenty of sleep, a balanced healthy diet, drinking plenty of water, and regular rest days. When it comes to rest days you may find that you need two days per training week instead of one. It can also be helpful to do an “off season” after a period of heavy training or tough races. This can be a great time to step up your cross training and focus on any weaknesses.
4. Ask for help when you need it.
Even if you’ve been running for many years there is still benefit in getting outside help and advice. This may come in the form of a running coach, strength coach, or even a physical therapist to work on weak areas or injuries. Make sure that you build a supportive team around you, not people who discourage you from taking on challenges.
5. Develop a strong mindset.
One of the great things about getting older is having the benefit of more time to build mental discipline and patience. Cultivate a growth mindset so that you’re more likely to keep learning, setting goals, and challenging yourself. Don’t listen to people who try to discourage you from something simply because of your age. Keep doing the things that make you feel most alive.
Related Posts:
Still Running with My Dad After 40+ Years
Interview with Gene Dykes, 2:54:23 Marathon at Age 70
Masters Runners: Body Changes and Injury Prevention Strategies
(This story is from my younger sister Autum Haley who started working with MetPro after she saw my success).
After having my fourth baby in 2018, I was frustrated about weight loss and stuck at twenty pounds heavier than I wanted to be.
Despite doing all the things I’d previously done to lose weight after my other pregnancies, nothing worked and two years passed. It was the definition of stubborn weight — weight that refuses to budge despite your best efforts and doing all the “right” things.
Thanks to my sister Angie (who all you MTA followers might know!) I started working with a MetPro nutrition coach in January, here are my results . . .
A Runner’s Weight-Loss Journey My stubborn weight made me want to quit trying. Despite reading many books on nutrition and studying and trying various diets, my discouragement increased as the “go-to’s” for losing weight kept failing.
I’d tell myself, what’s the big deal — why not just learn to be happy with where you’re at? My goal was and still is to be grateful for my body at any stage, but what affected me more than anything was fatigue, sluggishness, feeling heavy on my runs, and lacking motivation (in running and life).
My quality of life was suffering. I felt blocked from achieving my goals: running PRs, fitting into my clothes, being healthy, having more energy, feeling confident and overall just showing up for myself and my family.
Although I was skeptical about anything weight-loss related, MetPro seemed to be different from other plans. I had seen first-hand the results of MetPro in my sister’s life and had been amazed at how her body-composition, running and energy had transformed in the year she’d been on it. I dared to hope that I could get results too.
Finally losing weight again After my initial call with MetPro, I got on a plan with coach Natalie and in six weeks had lost twelve pounds! That felt like a miracle after being stuck in place for two years.
I also had more energy and my runs felt lighter and faster. I learned so much in those first two months about my body and food. Despite all my previous study, I didn’t know how to put my knowledge together into a comprehensive, doable plan (and it doesn’t help that there’s so much contradictory information out there!)
Getting my metabolism dialed in Being 36, my metabolism was not responding to diet and exercise like it previously had. That’s why MetPro’s unique focus on profiling my individual metabolism and crafting a plan for where my body was at was the key that unlocked my weight-loss.
The strategy of contrast enables your body to move past the inevitable plateaus. Additionally, it was a relief to take the guesswork out of what to eat, when to eat it and how to plan and track it all — while sustaining energy for training and the rest of life!
Many diets deliver initial changes — but are unsustainable and crash your energy. This program allows me to have energy to train for marathons and feel healthy. Metpro is anything but a quick fix. It teaches you to fuel like an athlete (three meals and two snacks a day with carefully combined macronutrients), while also supporting weight-loss goals. My body needed an individual, finely-tuned plan to function at its best. It required effort and dedication but the results are worth it.
New half marathon PR and 20 pound weight loss On March 1st 2020, I ran a PR (01:49:47) at the One City Half marathon! It was a major accomplishment to be running stronger than I had in years. Reducing inflammation overall equalled more results in training, better recovery with less aches and pains, and eventually, I lost the entire 20 lbs!
Sometimes I veer off plan (I’m human), but my weekly coaching calls help keep me motivated and adjust the areas that need help.
Thanks to Marathon Training Academy and MetPro (plus hard work and consistent effort) I am fitter, stronger and overall healthier than I’ve been in years.
There’s always days or weeks (or years!) when life throws unexpected challenges, but having people on my team keeping me accountable, makes it easier to get back on track and stay in the game for the long-term. I’m thankful I learned how to put healthy principles into action for my unique body and metabolism.
Getting unstuck in weight-loss has been transformative and I’m excited to continue my running in a healthier and stronger body.
By Autum Haley
Special Offer for our Readers
Visit Metpro.co to receive a complimentary consultation with a Metabolic Expert and $500 off their concierge coaching service! During this one on one consultation they’ll speak with you about your current habits, goals, lifestyle routine, and then discuss actionable steps you can take toward achieving your goals.
Autum Haley with Angie at the One City Half Marathon
In this episode we speak with Marshall Ulrich -legendary ultrarunner, adventure racer, record holder, and competitor on the 'World’s Toughest Race Eco Challenge Fiji'. And in the quick tip segment, Angie will share how to keep running strong as you get older.
In this episode Coach Joel Pearson joins us to answers questions sent in by the community about building endurance, injury prevention, running streaks, speedwork, stretching before a run, the '5 Biomotor Abilities', and more!
In this episode we bring you a Q&A session as Coach Angie answers questions about hydration, heart rate training, over-training, cadence, pre-race fueling, leaky bladders and more!
In this episode we bring you one of our "world famous race recaps" as Angie recounts the ups and downs of running a 50 mile ultra. Plus, we share tips on what to do if you have a disappointing race.
Every year we read about runners who are struck by cars, dog bitten, or physically attacked while running. In this episode coach Angie shares important safety tips on how to be a defensive runner. 💪
In this episode we bring you a conversation with Coree Woltering an ultra-runner and competitor on the Amazon Prime series World’s Toughest Race: Eco Challenge. Coree set the fastest known time on the 1,200 mile Ice Age Trail in Wisconsin this summer. And in the quick tip segment, Coach Angie shares a list of running and fitness related books she’s enjoyed this year.
In this episode we speak with Dr. Tamanna Singh a Sports Cardiologist at the Cleveland Clinic about what runners need to know about heart health. Plus we’ll tell you about a virtual 100 Mile Challenge that will keep you motivated in your running.
In this episode we speak with Phil Shin, a listener to the podcast who battled liver cancer while continuing to train for marathons and inspire others.
In this episode we play an interview Trevor gave on a South African running podcast about tips for beginners, how to stick to your training if you are a rebel, and the concept of obstacle immunity. Plus coach Angie will teach you how to safely run in the heat without killing yourself.
In this episode we dive deeper into one of Coach Angie’s favorite mantras, “I Can Do Hard Things” to explain how to shift your mindset to embrace challenges in running and life.