A to Z Running: Recent Episodes
A to Z Running
Andi and Zach, founders of atozrunning.com, dive into distance running from every angle. Training tips and racing recommendations? Staying healthy or recovering from injury? Stories of successes or tales of tragedies? It's all here!
This week on AtoZrunning:
We discuss overtraining and how incredibly easy it is to find ourselves burned out or injured. We also answer a listener question about heat vs. humidity. In the world of running, more Olympic trials action is underway. And US high schoolers wrapped up the year with a bang.
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
We discuss what it means to practice running and where every runner needs to begin each training season. We also answer a listener question about training in super shoes. In the world of running, we’ve got the highlights from NCAA champs and other track actions. And in the headlines, have you been following the Spring Energy gel debacle? We’ve got the latest as well as our analysis.
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
We discuss exactly why the record books have been completely rewritten in recent years. We also answer a listener’s question about the life of super shoes. In the world of running, the Diamond League ended the early season with a Scandinavian double and a multitude of records! As for high school, a mile record was broken twice at the same meet. And in the headlines, 36 marathons in 36 days would be tough enough without a fatal lung condition.
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
We talk with recent 25k champ Betsy Saina about dealing with discomfort. We also answer a listener question about training adaptations and advantages from heat. In the world of running, the Pre Classic was every bit as exciting as anticipated, from world records to massive rivalries. And from recent headlines, we talk about the performance implications of defecation.
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We interview recently-crowned 25k champ Diego Estrada about his recent running rebirth. We also answer listener questions about mental race strategies. In the world of running, track action is on fire amid the year of the teenage sensations. How fast do you think you can push a stroller for 1 mile?
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We get an exclusive look at two elites pre-race routine before the US 25k championships. We answer a listener’s question about the science of humidity. In the world of running, teenagers appear to be dominating the track on the global scene. Both the men’s and women’s 25k American records were broken in Grand Rapids. And in recent headlines, cherries, beets, and cranberries are back on the menu!
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We discuss a massive review of the effects of heat and humidity on performance. We also answer a listener question about pre-hydrating before races. In the world of running, as the summer Olympics approach, we learn more about who will be there! As track action continues, we bring some fast times and interesting analysis. In recent headlines, is there a link between personality and running mechanics?
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We take a look at the physics of wind to consider why it does what it does to runners and what we might want to do about that. We also answer a listener question about Marathon training. In the world of running, track action continues with more records. Any guesses how fast a 76-year old can run a marathon? We’ve got the scoop from London. And in recent headlines, NIL deals continue, and a particular high schooler caught our attention.
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We interview recent Olympic qualifier Dakotah Lindwurm about three things that carried her from a division 2 walk-on to an Olympian. We also answer a listener question about when runners hit their physical peak. In the world of running, London Marathon was windy, and it definitely showed but not for everyone! Xiamen kicked off the Diamond League, and it was thrilling. And in the headlines, Negative Nick is real, and about 160,000 people hate him.
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning: We finish our series on wise decisions by taking a close look at ways to manage energy, emotion, and stress. We also answer a listener question about cool down jogs after hard efforts and races. In the world of running, Boston Marathon was a nail-biter but for two totally different reasons between the men and women. College kids continue to assault the records boards. And from the headlines, Strava is being called into question yet again.
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We continue examining wise decisions, this week looking at conscious awareness and the dangers of outside influences on our decision-making. We also answer a listener question about running hills in preparation for hilly races. In the world of running, Arcadia is swiftly becoming the high school distance running mecca. The US 10-mile road championships was a record-breaking thriller. And from the headlines, being cold has a much bigger effect on endurance performance, a recent study shows.
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We begin a series on Loehr and Ohlsson’s Wise Decisions, focusing first on what they call reality-distorting mechanisms, otherwise known as the lies we tell ourselves. We answer a listener question about shoe rotations and how to navigate shoes that feel great vs. shoes that feel flat. In the world of running, the world cross country championships were as full of blood, sweat, and tears as cross country ought to be. We’ve got a recap and analysis to share. Other weekend highlights include a new college athlete’s NIL deal and another high school record. From the recent headlines, we share an article about when to begin preparing for your next marathon.
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
Adam Homolka of Endurance Rehab joins us again to talk about some of the fascinating differences in treadmill technology and how to make use of it. We answer a listener question about how to objectively measure fatigue and the need for adjusting training. In the world of running, after 38 years, a woman finally finished the Barkley Marathons, and the photo is perfect. Also, we share an interesting article about the relationship between nutrition and soreness. All this and more on AtoZrunning.
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
- Effort is finite. What does this mean for distance runners and what we here call the first key to thriving.
- We answer a listener question about flat legs during pre-race tapering
- In the world of running, the TEN featured 8 men under 27 minutes in the same 10,000m race. Has that ever happened before?
- Fast times weren’ just limited to the track… or the 10,000… or the adults! We’ll share a weekend rundown of the need-to-knows.
- In other news, RunTok is a thing, and we take a look at a recent article about it
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We interview Liz Fanco who shares how she helps other runners transform themselves through sport and the race experience.
We answer a listener question about the best order of runs or workouts in a week.
In the world of running, if you were making predictions a year ago about certain NCAA runners’ futures, chances are you were so wrong it hurt. We’ll share why.
High school runners are unhinged, and it’s a little disturbing.
And Ingebrigtsen is back in the news saying crazy things. You won’t guess what this time!
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
We throw back to one of our first interviews, a conversation with Coach Hodge about how to run faster without trying harder
We also answer a listener question about how to pace a race
In the world of running, the world indoor track and field championships was thrilling, and we’ve got the full scoop
And the Tokyo Marathon was a shocker with major upsets!
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
Runners are always talking about our workouts, good, bad, or otherwise. Do they tell us anything meaningful, though? We’ll tackle this one.
We answer a listener question about returning from surgery.
In the world of running, NCAA ran indoor conferences, and we’ve got the highlights.
Dennis Young interviewed 16 of the 26 last place finishers from the US Olympic Trials marathons, and the stories are astonishing.
And the Japanese marathon debut just got crazy.
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
- Olympic trials top 10 finisher Nathan Martin joins the show again to relay his amazing experience at the trials as well as recent journey leading him to it.
- We answer a listener question about VO2max and heart rate.
- In the world of running, USA and British indoor championships were impressive.
- Records continue falling.
- And another record-breaker is down for the count amidst scandal.
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
- In further reflection on the topic of goals and finding meaning, we share a compelling lesson from author, speaker, and coach John O’Sullivan’s Every Moment Matters.
- Also, we answer a listener question about the camaraderie or lack of at the Olympic Trials Marathon.
- In the world of running, indoor track is exploding, and records dropped like lead sinkers at Millrose Games.
- Not to be outdone, there were great performances in France, as well.
- And in a tragic turn, the marathon world-record holder has died in an accident.
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
- We share both the results of and the experience participating in the US Olympic Trials Marathon
- We also answer a listener question about shoe drops and knee pain
- In the world of running, the trials races were filled with upsets, heartbreak, and unexpected moments.
- And indoor track action has been a thrill, including national records and near misses
For resources and details, visit https://atozrunning.com/episode228
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
- Under Armour pro runner Robert Downs joins the show to talk about rethinking change and obstacles
- We answer listener questions about max heart rate as well as splitting runs between indoors and outdoors
- In the world of running, last year’s freshman phenom Addy Wiley has big news that involves Adidas
- Nico Young has done it, and he might just be convincing the doubters
- And the upcoming 2024 Olympics boast some fascinating statistics that we want to share
For resources and details, visit https://atozrunning.com/episode227
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
We finish our examination of change and Brad Stulberg’s book by sharing practical actions, including how to practice responses and what it looks like to ask for help, among others
We also answer a couple listener questions about hard efforts on the treadmill and how to warmup well
In the world of running, the US cross country championships included some exciting results
That American record we recently mentioned? I just went down again. Stick around to find out which
And any guesses how fast an American can run a mile at 7,000 feet? You’ll find out…
For resources and details, visit https://atozrunning.com/episode226
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
- What does identity have to do with change? A lot, according to Brad Stulberg, and we examine how he breaks it down in the second section of his book.
- How do carbon super shoes respond to cold temperatures? We will answer a listener question about that very thing.
- In the world of running, the Houston Half Marathon saw a new record from an unexpected source,
- an absurdly fast road race raised eyebrows,
- and records are falling on the track as well
For resources and details, visit https://atozrunning.com/episode225
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We continue our series on change by examining mindset, the first section of Brad Stulberg’s book
Also, we answer a listener’s question about when to lift weights
In the world of running, world 800m champ Donovan Brazier is back in the news, we’ll share why
Dubai Marathon was fast and surprising in both the men’s and women’s races
And Outside Mag has some success tips for winter training based on Strava data
For resources and details, visit https://atozrunning.com/episode224
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We kickoff a new series on change, examining Brad Stulberg’s newest book Master of Change and how we might apply those principles to this new year with its new goals
We also answer a listener question about the mental side of running
In the world of running, 2023 ended with a nice bang for Beatrice Chebet and a new world record
And we take some time to remember what we believe to be the top 10 moments from the world of running in 2023
For resources and details, visit https://atozrunning.com/episode223
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
For this special release episode, we interview Under Armour pro runner Willy Fink to talk about the ingredients for success for runners. Fink shares both his experiences as a professional athlete and insights for runners of all levels.
Today on AtoZrunning:
- We conclude our series examining training by effort with our final conversation, this time with Sara, and the most succinct and clear articulation of this approach to date!
- We also field a listener question about running in the cold and dark
- In the world of running, have you heard of the willpower marshmallow test?
- The Magness science digest included some poignant studies about emotions
- And the women’s 24hr world record was broken, but not by someone you’d expect!
All this and a very Merry Christmas to you on AtoZrunning
For resources and details, visit https://atozrunning.com/episode221
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
Two more athletes talk about success and satisfaction and what it looks like to be comfortable in the mess and perform well
And We answer a question about preparing for a 50k race
In the world of running, new standalone 25k records were set in Kolkata
Three Japanese men broke a national record in the same race
And NIL deals are continuing to make news and getting ever more complicated
For resources and details, visit https://atozrunning.com/episode220
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
Ally, Craig, and Laura help us dig deeper into the challenges of effort-based training and racing, whether new runners only just getting started or long-time runners many years into it.
Also, we field questions about race terrain times and proper long run duration
In the world of running, the last high school cross country race, Foot Locker nationals, was exciting
What happens when pro runners race in paradise?
And we’ll give you two guesses which NCAA runner just turned pro
For resources and details, visit https://atozrunning.com/episode219
For training, coaching, and other services, visit https://atozrunning.com/coaching
What does it take to be a patient rather than greedy runner? Pete has thoughts on that and more.
Also, a question about long runs and fueling in training.
In the world of running, the BU opener for indoor track more than lived up to its anticipation this year!
Valencia Marathon was incredible, but not for the reasons you’re thinking.
And Nike Cross Nationals had it all: slogging mud, fording small streams, and upset victories. Stick around for exciting news and a familiar name!
For resources and details, visit https://atozrunning.com/episode218
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We continue the series on how to run by effort. This week’s guest shares insights like how she learned when to go and when to rest
Also, we share thoughts about how to return from stress fractures
In the world of running, Shanghai Marathon included some records
Japanese teenagers are FAST!
And there are some crazy events this weekend that you need to know about
For resources and details, visit https://atozrunning.com/episode217
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We keep talking about this idea of training by effort, and you’re likely wondering: does it actually work? And if so, how do you get there? We’ve got a great way to answer those questions as we kickoff a new series.
We also answer a listener's question about returning from injury plans.
In the world of running, all the talk right now is about NCAA cross country championships and the incredible dominance of Parker Valby!
Also, surprise! Running boosts your lifespan! But by how much and how do they know?
All this and more this week on AtoZrunning.
For resources and details, visit https://atozrunning.com/episode216
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
Zach Panning is back on the show to unpack race prep and strategy for different types of races on the track, cross country, and on the roads.
In the world of running, an unlikely candidate sets a 50 mile world record despite only barely dabbling in ultramarathons,
How long do you think it would take someone to run across the USA? A week shorter than the last one, at least!,
And baking soda is back on the menu for endurance athletes, but have they solved the GI issues?
For resources and details, visit https://atozrunning.com/episode215
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We interview professional runner with Hansons Brooks Distance Project Zach Panning about his World Championships marathon experience and the race strategy decisions he made that led to a strong finish on a difficult day
In running news, NYC marathon was both incredibly fast and incredibly slow, but exciting all around
Spain crushed the 50k championships
And the USATF road circuit wrapped up with the 5k, and the men’s race was almost cut short by a bus
For resources and details, visit https://atozrunning.com/episode214
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
We wrap up our Biosensor series by examining with Meridith Cass one of the most important aspects for runners: hydration
In running news, NCAA cross country conference action was crazy, including some upsets, some predictable outcomes, and more!
Big Dog’s backyard ultra saw the world’s best meet, and they did not disappoint
How fast can 11 year olds run a 5k? Crazy fast!
For resources and details, visit https://atozrunning.com/episode213
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
Biosensor industry expert Meridith Cass joins us to discuss what we need to know about these technologies.
In running news, Valencia half marathon was just as crazy as promised.
Bowerman Track Club might be collapsing in real time.
And Olympic rankings and quotas are officially released, and it’s fascinating.
All this and more coming up on AtoZrunning!
For resources and details, visit https://atozrunning.com/episode212
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
What’s going on in the biosensor industry? We kick off a multi-week series to address the technology and what it does and can do for runners. Is it a good thing for the sport? We’ll find out.
In running news, Boston marathon champ Des Linden is getting a new heart. What’s that all about?
Also, according to Runner’s World, breathing matters, but we’re probably doing it wrong, apparently
And it’s about time to discuss cross country as we begin to enter championship season
All this and more coming up on AtoZrunning!
For resources and details, visit https://atozrunning.com/episode211
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week on AtoZrunning:
When should we run by effort, and when should we not? What does that even mean? Everyone says effort, but it’s never clear what it looks like. We can help with that! Is Eliud Kipchoge a thing of the past? Recent events are leading some to wonder. Do you know the name Sifan Hassan yet? If you listen here you probably do, but at this point, she probably needs to be a household name in running. And When you’re 90 years old, what new thing will you try? Dot Sowerby has a good one!
For resources and details, visit https://atozrunning.com/episode210
For training, coaching, and other services, visit https://atozrunning.com/coaching
Today on AtoZrunning:
Where do we start as runners? To kick off our 5th season, we address this question whether you’re a long-time runner or totally new to the sport.
Also, close to 5,000 runners were informed mere hours before the start of their event that it was canceled.
The world athletes held the first ever road-racing championships, and Hobbs Kessler’s post-race reaction was priceless.
And this track meet went off the rails when they found out drug testers would be making an unexpected appearance.
For resources and details, visit https://atozrunning.com/episode209
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we answer listener questions about running efficiency and the connection to injury reduction, nose breathing, and how to change training during an existing season.
After that, we share world of running updates about the crazy Berlin Marathon world record and the USATF racing circuit.
For resources and details, visit https://atozrunning.com/episode208
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we examine motivation and the factors that make us want to do things, including the role of other people, our own perceptions, and more.
After that, we share world of running updates about an incredible double-record and the Diamond League final, complete with world records, national records, and performances the like of which we’ve never seen before.
For resources and details, visit https://atozrunning.com/episode207
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we deliver as promised a comprehensive 5-step approach to being better at running by developing neuromuscular control and efficiency.
After that, we share world of running updates about the 5th Avenue Mile and two new world records on the track with a plethora of area and national records to follow.
For resources and details, visit https://atozrunning.com/episode206
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we begin a discussion about neuromuscular training, what it is and why runners need to do more of it.
After that, we share world of running updates about more diamond league action in Zurich and Xiamen, USA 20k champs, and bigtime mountain racing in Europe.
For resources and details, visit https://atozrunning.com/episode205
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we answer listener questions about when and how to do marathon tempos, how to rehabilitate runner’s knee, and whether runners should consider ankle weights or weighted shoes.
After that, we discuss the complete world championships results and analysis.
For resources and details, visit https://atozrunning.com/episode204
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we take a look at struggle and finding the right balance of avoiding vs. embracing struggle to grow and find fulfillment.
After that, we share world of running updates about the first weekend of world championships track, including the 10,000m finals, and the Falmouth Road Race.
For resources and details, visit https://atozrunning.com/episode203
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we tackle the mental side of fatigue, what we know, and what we can do about it as runners.
After that, we share world of running updates focused on our exclusive world championships preview.
For resources and details, visit https://atozrunning.com/episode202
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we review research on running injuries and the performance cost of various lengths and timings of disruptions.
After that, we share world of running updates about American Track League, road miles, and the oldest marathoner ever.
For resources and details, visit https://atozrunning.com/episode201
For training, coaching, and other services, visit https://atozrunning.com/coaching
(For our past episode on how to deal with disruptions, visit https://atozrunning.com/episode155
This week, we discuss a collection of studies on the brain-body connection and suggestions for runners.
After that, we share world of running updates about champions around the world and brain research on the relationship between aging and running.
For resources and details, visit https://atozrunning.com/episode200
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we respond to listener questions about switching events, hills in races, and run/walk method.
After that, we share world of running updates about diamond league madness at both Monaco and London and more!
For resources and details, visit https://atozrunning.com/episode199
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we take a look at running form: what it tells us and what we can do about it.
After that, we share world of running updates about the latest Diamond League (Poland), Americans chasing standards in Europe, and the queen of ultras: Courtney Dauwalter.
For the complete notes, links, and resources, visit https://atozrunning.com/episode198
For coaching and training details and services, visit https://atozrunning.com/coaching
This week, we discuss the 2023 US outdoor track and field championships–amazing and jam packed with incredible moments and fascinating lessons. As we report on the results, we also share relatable lessons and takeaways for any runner.
For resources and details, visit https://atozrunning.com/episode197
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, 5x Olympic trials marathoner and US champion Dot McMahan discusses priorities and success over time.
Stick around for the latest from the world of running, including a new US record on the roads and diamond league excitement.
For the complete notes, links, and resources, visit https://atozrunning.com/episode196
For coaching and training details and services, visit https://atozrunning.com/coaching
This week, we answer listener questions about racing with bottles vs. gels for fuel and hydration, social running challenges and tensions, and fixing asymmetrical running mechanics.
After that, we share world of running updates about last-chance track meets Stumptown Twilight and NYC Grand Prix, a new Courtney Dauwaulter record at Western States 100, and more!
For resources and details, visit https://atozrunning.com/episode195
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, US champ and record-holder Fernando Cabada joins us to discuss the competitive urge and finding worth, and in his words, how we feed the wolves inside us.
After that, we share world of running updates about severe competition at Bislett Games, high school nationals excitement, and another look at the new training approach that has captivated world-class runners.
For resources and details, visit https://atozrunning.com/episode194
For training, coaching, and other services, visit https://atozrunning.com/coaching
Up next, we talk with US champion and pro marathoner Nell Rojas about how to better approach the idea of working harder.
After that, we share world of running updates about the unparalleled success of the Paris Diamond League meet, including no fewer than three new world records in distance events. We also report on the NCAA championships and more.
For resources and details, visit https://atozrunning.com/episode193
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we discuss further what running by effort should look like and why we so easily get it wrong with examples from training, racing, and the recent Bayshore Marathon.
After that, we share world of running updates about a new WR on the track by legend Faith Kipyegon, teenagers dominating, and more.
For resources and details, visit https://atozrunning.com/episode192
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we answer listener questions about shoe choices, marathon long run builds, and more, including an exclusive Bayshore Marathon report..
After that, we share world of running updates about the start of summer excitement on the track and interesting research on belonging, relationships, and the effects of environments on competitiveness..
For resources and details, visit https://atozrunning.com/episode191
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, elite marathoner Molly Bookmyer discusses how to be intuitive in and out of running.
After that, we share world of running updates about making track exciting at the Night of 10,000m PBs, Great Manchester Run, and studies on plyometrics for distance runners.
For resources and details, visit https://atozrunning.com/episode190
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we wrap up the training periods series with the final topic: recovery and maintenance.
After that, we share world of running updates about the USATF 25k championships, a new 100k record, and a must-read research review.
For resources and details, visit https://atozrunning.com/episode189
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, continuing the training periods series, we discuss the final period–sharpening and racing–and how to maximize it for the best race possible.
After that, we share world of running updates about the Diamond League kickoff in Doha, and excitement on the track at the Sound Running meet, and the USATF Trail and Mountain champs.
For resources and details, visit https://atozrunning.com/episode188
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we answer listener questions about long runs during maintenance, shorts vs. tights, and marathon speed.
After that, we share world of running updates about the latest sub-4 high schooler, coffee in clothes, and more.
For resources and details, visit https://atozrunning.com/episode187
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we move to the next topic in our training periods series, a look at the strength period and race development.
After that, we share world of running updates about the London marathon and other past event news around Boston and the most recent world championships.
For resources and details, visit https://atozrunning.com/episode186
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we introduce the second installment in our series on training periods: aerobic conditioning and how to grow it. During this series, we are discussing what each period is and looks like, why to do it, and how to know when it has been successfully achieved.
After that, we share world of running updates featuring our exclusive Boston Marathon recap and the Rotterdam Marathon.
For resources and details, visit https://atozrunning.com/episode185
For training, coaching, and other services, visit https://atozrunning.com/coaching
Up next, we begin a new series on the different periods of training and what they should look like, starting this week with the Building Period.
After that, we share world of running updates about some new cheating scandals and an insane high school bonanza at Arcadia.
For resources and details, visit https://atozrunning.com/episode184
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, Dr. John Maskill joins us again to discuss exertional compartment syndrome–one of the most underdiagnosed conditions–and its solution.
After that, we share world of running updates about a new record on the roads for both the USA and the UK as well as a new age group record.
For resources and details, visit https://atozrunning.com/episode183
For training, coaching, and other services, visit https://atozrunning.com/coaching
For this monthly Q&A, we answer listener questions about HR data, pacing charts, and nagging injuries.
After that, we share world of running updates about Australia’s top marathoners’ favorite workouts, Russia’s ban situation, and world records in uncommon events.
For resources and details, visit https://atozrunning.com/episode182
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we conclude our several-week recovery series with a look at laser, dry needling, ultrasound, and electrical stimulation--therapies that account for the majority of the main interventions used by physical therapists and other medical rehabilitation professionals.
After that, we share world of running updates about the NYC half, Barkley marathons, and the effects of aging on runners.
For resources and details, visit https://atozrunning.com/episode181
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we address the next installment in the recovery series: myofascial release and soft-tissue therapies.
After that, we share world of running updates about NCAA championships, Nagoya marathon and more.
For resources and details, visit https://atozrunning.com/episode180
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we continue our recovery series, discussing the effects and benefits of compression and elevation on performance and recovery.
After that, we share world of running updates about more record-breaking races, Tokyo Marathon, and more!
For resources and details, visit https://atozrunning.com/episode179
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we answer listener questions like whether to make-up mileage missed, what is the performance benefit of baking soda, how to balance running and swimming, and more!
After that, we share world of running updates about a new junior phenom knocking out Ingebrigtsen records, more indoor track records going down, and the Norwegian Model unpacked and analyzed.
For resources and details, visit https://atozrunning.com/episode178
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we continue the recovery series with an examination of the effects of hot and cold therapies.
After that, we share world of running updates about USA indoor track championships, World cross country championships, Camille Herron’s latest record, and fast track running in France.
For resources and details, visit https://atozrunning.com/episode177
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we kickoff our series on recovery methods with a discussion on the first element in the RICE approach--rest. We identify what manner of considerations warrant rest in various forms.
After that, we share world of running updates about record-setting Millrose games and Dubai Marathon.
For resources and details, visit https://atozrunning.com/episode176
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, orthopedic surgeon Dr. John Maskill discusses achilles and plantar fasciitis, including what runners need to know about how these things interact functionally.
After that, we share world of running updates about an interesting new Boston policy, New Balance Indoor Grand Prix races, and London’s upcoming 2023 historic field.
For resources and details, visit https://atozrunning.com/episode175
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we answer listener questions about effort training on a treadmill, enduring hard workouts, GPS accuracy, and more.
After that, we share world of running updates about several new national records, NCAA records, and more incredible performances over the weekend.
For resources and details, visit https://atozrunning.com/episode174
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we continue our examination of toughness in terms of how to listen to your body and fine-tune your inner-dialogue, the second and third pillars of Steve Magness’s Do Hard Things.
After that, we share world of running updates about US XC championships, an inside scoop on pro training at On Athletics Club, and more.
For resources and details, visit https://atozrunning.com/episode173
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we continue examining the concept of toughness as defined in Steve Magness’s Do Hard Things, looking specifically at how to “ditch the facade and embrace reality”.
After that, we share world of running updates about a new American record, a new NCAA record, and the results of the first fast marathon of 2023.
For resources and details, visit https://atozrunning.com/episode172
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we discuss insights about toughness and resilience from Steve Magness’s book Do Hard Things, an examination of the research behind concepts like toughness and tolerating pain.
After that, we share world of running updates about Oregon’s new coach, marathoners beating milers, and more.
For resources and details, visit https://atozrunning.com/episode171
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we discuss how to follow through with goals by using the four disciplines of execution from the book by that name by authors Jim Huling, Chris McChesney, and Sean Covey.
After that, we share world of running updates about a world record scare, the best highlights of 2022, and our personal experiences of the last year.
For resources and details, visit https://atozrunning.com/episode170
For training, coaching, and other services, visit https://atozrunning.com/coaching
It’s monthly Q & A time! This week, we answer your questions about trail running, upping race distance, down weeks, and musculoskeletal correlations with cadence.
After that, we share world of running updates about an inspiring life turnaround, some early 1900s marathon history, and a more in-depth examination of menstruation and performance.
For resources and details, visit https://atozrunning.com/episode169
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we discuss dealing with the holidays and a helpful approach to productivity and prioritizing during chaos.
After that, we share world of running updates about Abu Dhabi Marathon, a master’s miracle in Sergio Reyes, and the Strava 2022 Year in Sport Report.
For resources and details, visit https://atozrunning.com/episode168
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we discuss the importance of both self-discipline and agility, weighing the words of science of learning expert and author Peter Hollins and the importance of scheduling our attention.
After that, we share world of running updates about high school Footlocker XC Championships (Champs Sports XC), Camile Heron’s latest ultra record, and USATF’s Club Cross Country Championships.
For resources and details, visit https://atozrunning.com/episode167
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we talk with pro triathlete and exercise science professor Todd Buckingham, PhD about what runners should be considering and doing pertaining to cadence.
After that, we share world of running updates about the lightning fast Valencia Marathon, Nike Cross Nationals surprises, and the greatly anticipated Boston indoor track season opener.
For resources and details, visit https://atozrunning.com/episode166
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we answer your questions about biking for additional training stimulus, pros and cons of running in bad conditions, whether to be concerned with shoe drops, and more.
After that, we share world of running updates about the next high school girl to be rising to the top, Kenya’s doping problems and possible consequences, and big money for NCAA runners.
For resources and details, visit https://atozrunning.com/episode165
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we render an examination of some of the most valuable non-performance benefits of running. After that, we share world of running updates about the NCAA XC Championships, the sad story of Camille Herron’s lost record, and an article on simple everyday exercises that benefit runners.
For resources and details, visit https://atozrunning.com/episode164
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we tackle Mihaly Csikszentmihalyi’s book flow: what it is and how to achieve it and what that has to do with runners.
Stick around after that for world of running updates about the BAA half, Lizzie Bird’s training, and updates on the 2024 USA Olympic Team Trials.
For resources and details, visit https://atozrunning.com/episode163
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we discuss considerations for downtime and down cycles in training and ways to benefit best from both.
After that, we share world of running updates about the New York City Marathon and the World Mountain Championships.
For resources and details, visit https://atozrunning.com/episode162
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we answer your questions about easy vs. jogging efforts, what to do for marathon warmups, and how to know if you’re overtraining or peaking too early.
After that, we share world of running updates about changes to the World Marathon Majors money, NCAA conference championships, and more.
For resources and details, visit https://atozrunning.com/episode161
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we discuss Mismatch Theory and how to navigate gaps in expectations and perceptions of efforts.
After that, we discuss the latest world of running updates about the record-breaking Valencia half marathon, a study about marathon performance prediction, and advice about how to create your own running gels.
For resources and details, visit https://atozrunning.com/episode160
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, pro runner and US 10 mile champion Futsum Zeinasellassie discusses consistency in training and how to pursue progress successfully.
After that, we discuss the latest world of running updates about Almaz Ayana and CJ Albertson’s new records and a little bit of controversy around the 2021 Boston Marathon.
For resources and details, visit https://atozrunning.com/episode159
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we discuss training specificity and common approaches to training pace, breaking down those approaches and comparing them to effort-focused approaches.
After that, we share world of running updates about the Chicago marathon and a crazy new AR running tech.
For resources and details, visit https://atozrunning.com/episode158
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week we discuss interval workouts, what they do for us, and how to best achieve it. Stick around for the latest from the world of running, including the London Marathon, USATF 10mi championships, and more.
For the complete notes, links, and resources, visit https://atozrunning.com/episode157
For coaching and training details and services, visit https://atozrunning.com/coaching
This week, we answer your questions about workout intensity and cross training, changing a season’s plans when disruptions hit, and more.
After that, we share world of running updates, including the recent Berlin Marathon World Record, changes to World Anti Doping Agency lists, and the US Trail Half Marathon Championships.
For the complete notes, links, and resources, visit https://atozrunning.com/episode156
For coaching and training details and services, visit https://atozrunning.com/coaching
This week, we discuss how to respond to disruptions in training and reminders to help minimize disruptions.
After that, we detail world of running updates about the new 24hour world record, USATF 10k championships, and NCAA cross country predictions and who’s who.
For resources and details, visit https://atozrunning.com/episode155
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we finish our marathon discussion. Last week was on successful marathon execution and this time on how to prepare and train successfully.
After that, we share world of running updates on the Diamond League finals in Zurich, New York’s 5th Avenue mile, and the Great North Half Marathon.
For resources and details, visit https://atozrunning.com/episode154
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we bring together the best readings and advice on running a successful marathon and discuss how to execute on race day.
And after that, we share world of running updates on Grant Fisher’s latest American record, the USATF 20k champs, and another great Eilish McColgan performance.
For resources and details, visit https://atozrunning.com/episode153
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we answer listener questions about running efficiency and economy, tapering long runs, and prolonged fatigue in training.
After that, we share updates from the world of running about epic ultras, fall marathons, and more.
For resources and details, visit https://atozrunning.com/episode152
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, Andi and Zach discuss when runners should go all out, defining what it looks like to go all-out as well as when to not do so with some bonus stories and personal anecdotes.
After that, we share world of running updates about the European championships, historic Falmouth Road Race, and new qualifying standards for world championships.
For resources and details, visit https://atozrunning.com/episode151
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, Endurance Rehabilitation and Athletics PTA Rob Andro joins the show to discuss the essentials of successful injury rehabilitation.
After that, we share the latest world of running updates from Monaco, including new records, and a note about blood lactate from Matt Fitzgerald.
For resources and details, visit https://atozrunning.com/episode150
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, elite marathoner and coach Andrea Pomaranski discusses returning to the sport and the role of urgency.
After that, we share world of running updates about the Commonwealth Games, Silesia Diamond League, and shoes rules that have people frustrated once again.
For resources and details, visit https://atozrunning.com/episode149
For training, coaching, and other services, visit https://atozrunning.com/coaching
In this episode, we answer listener questions about in-race hydration, HIIT workout efficacy, and pacing ourselves in races, whether in a mile or a marathon.
After that, we discuss world of running updates about a stellar performer at the USA master’s championships, the new candidates for world marathon majors, and more.
For resources and details, visit https://atozrunning.com/episode148
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we finish our discussion of the 2022 World Athletics Championships as well as mistakes and triumphs in racing. We begin with the women’s marathon and wrap up with the men’s 5,000m and women’s 800m.
For resources and details, visit https://atozrunning.com/episode147
For training, coaching, and other services, visit https://atozrunning.com/coaching
In this episode, we discuss triumphs and mistakes in racing, using the first weekend of the World Championships to illustrate examples of what to do or not.
During that segment, we report on the first weekend results of the World Athletics Championships, including the men’s marathon and men’s and women’s 10,000ms.
For resources and details, visit https://atozrunning.com/episode146
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we discuss the rules to realizing your dreams, rules specifically for runners around what to be, what to get, and what to quit.
After that, we discuss the latest from the world of running, including the Sunset Tour and World Championships preview.
For resources and details, visit https://atozrunning.com/episode145
For training, coaching, and other services, visit https://atozrunning.com/coaching
In this episode, world class track runner Zouhair Talbi discusses what it takes to be among the best.
And in the world of running, Andi and Zach report on Stockholm Diamond League, the upcoming world championships marathon, and other impressive results on the racing scene.
For resources and details, visit https://atozrunning.com/episode144
For training, coaching, and other services, visit https://atozrunning.com/coaching
In this listener Q&A episode, Andi and Zach answer questions about wet shoes, hamstring injuries, and training for different race distances.
After that, we share the latest from the world of running: USA track championships, BAA 10k, and an interesting new marathon rule.
For resources and details, visit https://atozrunning.com/episode143
For training, coaching, and other services, visit https://atozrunning.com/coaching
On the show today, professional marathoner Lindsay Flanagan discusses her pr marathon by effort.
After that, Andi and Zach share the latest from the world of running, including Diamond League meets in Oslo and Paris and ultra marathon updates.
For resources and details, visit https://atozrunning.com/episode142
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, Andi and Zach discuss a comprehensive approach to time management for runners.
In the world of running after that, the Rome Diamond League, NCAA championships, and fastness everywhere.
For resources and details, visit https://atozrunning.com/episode141
For training, coaching, and other services, visit https://atozrunning.com/coaching
Pro marathoner and coach Dakotah Lindwurm joins the show to discuss how to develop a winning mindset and things every runner should be thinking about.
After that, Andi and Zach discuss the latest from the world of running, including the US 6k champs, Rabat Diamond League, and a marathon full of problems.
For resources and details, visit https://atozrunning.com/episode140
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, Andi and Zach answer listener questions about making training adjustments, what to do about plateauing, how to recover from the first marathon, and more!
And in the world of running, US 10,000m team championships, stars in Eugene, and hs studs in Cali
For resources and details, visit https://atozrunning.com/episode139
For training, coaching, and other services, visit https://atozrunning.com/coaching
Olympic medalist and renowned coach Brian Diemer discusses how to get the most out of yourself and others.
And in the world of running, high schoolers amaze, Eilish McColgan breaks records, and more!
For resources and details, visit https://atozrunning.com/episode138
For training, coaching, and other services, visit https://atozrunning.com/coaching
Dr. Marie Whitt joins the show to discuss common runner problems like shin splints and foot pain, sharing practical preventative measures among other things.
Stick around after that for the latest from the world of running, including the USATF 25k championships, a new high school record, and the first installment of the Diamond League circuit.
For resources and details, visit https://atozrunning.com/episode137
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we discuss our favorite topic: running by effort. We break down why runners approach training in this way and how it looks in specific workout types and examples.
Stick around after that for the latest from the world of running, including a new half marathon record, fast running at Sound Running, and some unfortunate news for the Diamond League circuit.
For resources and details, visit https://atozrunning.com/episode136
For training, coaching, and other services, visit https://atozrunning.com/coaching
Physical Therapist Betsy Petry-Johnson joins us again, this time to discuss the role of the pelvic floor in running mechanics and things runners need to know about it.
Stick around after that for the latest from the world of running, including the USATF Road Mile Championships, Drake Relays and Penn Relays on the track, and the new 100k world record.
For resources and details, visit https://atozrunning.com/episode135
For training, coaching, and other services, visit https://atozrunning.com/coaching
Andi and Zach respond to listener questions, covering questions about tune-up races, routines, and training priorities, and more!
Stick around after that for the latest from the world of running, including a new fastest marathon debut, outdoor track heating up, and a world record attempt.
For resources and details, visit https://atozrunning.com/episode134
For training, coaching, and other services, visit https://atozrunning.com/coaching
Physical therapist Betsy Petry-Johnson joins us to discuss gluteal function and the importance of the glutes in the kinetic chain. She’s got tips, suggestions, and insights for using glutes well in this thorough examination.
Stick around after that for the latest from the world of running, including the Boston Marathon, a world best relay, and the Seoul Marathon.
For resources and details, visit https://atozrunning.com/episode133
For training, coaching, and other services, visit https://atozrunning.com/coaching
On the show today, professional marathoner Carrie Verdon discusses running through the different stages of life and how she rediscovered motivation and confidence.
Stay tuned after that for the latest from the world of running, including a strange track meet in the middle of the ocean, the world’s greatest running team, and 1,000 marathons.
For resources and details, visit https://atozrunning.com/episode132
For training, coaching, and other services, visit https://atozrunning.com/coaching
Colleen Quigley joins the show to talk about cross training to an Olympic qualification and how cross training maintains an ongoing role in her training.
Stick around after that for the latest from the world of running, including US high school records, an Australian champ, and the Paris Marathon.
For resources and details, visit https://atozrunning.com/episode131
For training, coaching, and other services, visit https://atozrunning.com/coaching
This week, we’re answering your questions, including questions about racing shoes, drills, dead butt syndrome, and more!
Stick around after that for the latest from the world of running, including the Istanbul Half Marathon, an inspiring marathon victory, and insights into a pro runner’s training.
For resources and details, visit https://atozrunning.com/episode130
For training, coaching, and other services, visit https://atozrunning.com/coaching
During the show today, Olympian, NCAA champ, and NCAA record-holder Yared Nuguse discusses taming ourselves and pushing through trials and limitations to achieve success.
Stick around after that for the latest from the world of running, including the world indoor track champs, NYC half marathon, and additional race action from the weekend.
For resources and details, visit https://atozrunning.com/episode129
For training, coaching, and other services, visit https://atozrunning.com/coaching
Olympian Benard Keter reveals his process to progress through years of continued growth in the sport of running.
Stick around after that for the latest from the world of running, including NCAA indoor nationals, fast results from Nagoya Marathon, and more high school records.
For resources and details, visit https://atozrunning.com/episode128
For training, coaching, and other services, visit https://atozrunning.com/coaching
Todd Buckingham of the Mary Free Bed Sports Rehabilitation Performance Lab makes his 3rd appearance on the show, this time to discuss the science of losing fitness and the physiological changes that occur when not training.
After that, we’ve got the latest from the world of running, including the Tokyo Marathon, USATF 15k champs, and more!
For the complete notes, links, and resources, visit https://atozrunning.com/episode127
For coaching and training details and services, visit https://atozrunning.com/coaching
In this month’s Q and A episode, we respond to listener and AtoZrunner questions about how to approach hill workouts, the importance of mid-week longer runs, vitamin and mineral balances, and more.
Stick around after that for the latest form the world of running, including the USATF indoor track championships, a world record on the roads, and an age group record to blow your mind.
For the complete notes, links, and resources, visit https://atozrunning.com/episode126
For coaching and training details and services, visit https://atozrunning.com/coaching
Leg strength for a myriad of reasons is one of those predetermining factors for success in running. We tackle both what is involved in strengthening the legs and how runners might best accomplish it both during and outside of the run.
Stick around after that for the latest from the world of running, including records on the track as well as the roads.
For the complete notes, links, and resources, visit https://atozrunning.com/episode125
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach continue the discussion about social influences on runners by breaking down how runners interact with social media, featuring reflections from guests and audience members as well.
Stick around after that for the latest from the world of running, including a plethora of new records and amazing performances.
For resources and details, visit https://atozrunning.com/episode124
For training, coaching, and other services, visit https://atozrunning.com/coaching
To better understand how other people influence us as runners, Andi and Zach unpack research on social influences and their effects on exercise and running.
Stick around after that for the latest from the world of running, including more fast indoor track action and a reflection on what people shout at runners during races.
For resources and details, visit https://atozrunning.com/episode123
For training, coaching, and other services, visit https://atozrunning.com/coaching
Patti Catalano Dillon shares her epic marathoning legacy of the 1970s and ‘80s. From world records to sage advice, Patti has been to the top and shares the perspective to prove it.
Stick around after that for the latest from the world of running, including amazing performance at Millrose and the coldest marathon ever (literally).
For the complete notes, links, and resources, visit https://atozrunning.com/episode122
For coaching and training details and services, visit https://atozrunning.com/coaching
In this month’s Q and A episode, we feature listener and subscriber questions about Garmin data efficacy, winter training considerations, depletion runs, and more.
Stick around after that for the latest from the world of running, including an interesting addition to the Houston Marathon report, a fascinating study about facial expressions while running, and a preview of the upcoming Millrose Games.
For the complete notes, links, and resources, visit https://atozrunning.com/episode121
For coaching and training details and services, visit https://atozrunning.com/coaching
We discuss pain and injury from running and a simple 4-step protocol to effectively reducing injury when pain begins.
Stick around after that for the latest from the world of running, including marathon records, half marathon records, and insights about race day expectations.
For the complete notes, links, and resources, visit https://atozrunning.com/episode120
For coaching and training details and services, visit https://atozrunning.com/coaching
Alex Andrei is tackling the challenge of how to grow the sport of track and field, and he joins us here to share what he has been learning and an exclusive look into what’s coming when his documentary premieres this summer and what many hope to be instrumental in revolutionizing the sport.
And stick around after that for recent updates from the world of running, including the USA cross country champs, new ultra records, and some fascinating backstories on amazing runners.
For resources and details, visit https://atozrunning.com/episode119
For training, coaching, and other services, visit https://atozrunning.com/coaching
Diane Nukuri shares her running journey, from teenage Olympian to sidelined with injury and back again.
Stick around after that for an update from the world of running, including new world records and revelations about Olympic gold medalist Faith Kipyegon.
For resources and details, visit https://atozrunning.com/episode118
For training, coaching, and other services, visit https://atozrunning.com/coaching
With the many conversations and great ideas shared in the last year, we decided to take a moment and reflect on our top three lessons learned in 2021.
Stick around after that for recent news from the world of running, including a pro runner’s comments about Whoop, a new Diamond League meet, and a new rule about shoes.
For the complete notes, links, and resources, visit https://atozrunning.com/episode117
For coaching and training details and services, visit https://atozrunning.com/coaching
Christine Koth, physical therapist, author, and hip specialist discusses how those hip muscles work and how to keep them healthy.
Stick around after that for the latest from the world of running, including some controversy over that crazy fast high school race, new research on the super shoes, and a fascinating look at one of the world’s greatest runners.
For resources and details, visit https://atozrunning.com/episode116
For training, coaching, and other services, visit https://atozrunning.com/coaching
Chelsea Plummer of Mae’s Menu, recipe designer and marathoner, talks food for runners, specifically good food for the busy schedule, sharing several great recipes as well.
Stick around for the latest from the world of running, including some cross country championships and an exclusive World Athletics interview with Eliud Kipchoge.
For the complete notes, links, and resources, visit https://atozrunning.com/episode115
For coaching and training details and services, visit https://atozrunning.com/coaching
Fartleks are one of the most common types of workouts used in training plans today and yet are very rarely clearly defined. We will explore the concept thoroughly and dive into why, how, and when to run fartleks in your training.
Stick around after that for recent news from the world of running, including the USA Road Circuit championships, new US Olympic Trials standards, and a high school cross country team for the ages.
For resources and details, visit https://atozrunning.com/episode114
For training, coaching, and other services, visit https://atozrunning.com/coaching
Stefanie Flippin, USA 100mi champ and top 10 all-time in the world, talks about how to endure, from keys to preparing properly to game-changing insights and lessons.
Stick around after that for this week’s world of running update: a hoard of men running under 28 minutes in Japan, an incredible Manchester race, and the fastest known turkey.
For resources and details, visit https://atozrunning.com/episode113
For training, coaching, and other services, visit https://atozrunning.com/coaching
Allie Kieffer joins us today to discuss her return from injury, specifically, a return that finds her happier, healthier, and hungry for more. It’s a great conversation about how that was possible and what needed to change.
Stick around for updates from the world of running, including another world record on the roads by the slimmest possible margin, the NCAA cross country champs, and a 50mile champ despite wrong turns on the course.
For resources and details, visit https://atozrunning.com/episode112
For training, coaching, and other services, visit https://atozrunning.com/coaching
USA trail running champ Mario Mendoza joins us to discuss the repetitiveness of long-distance running, and being that he’s also set the 50k and 100k world records for treadmill running, you know he’s an expert!
And stick around for the world of running update that includes some interesting world records and a sneak peak at an upcoming guest.
For resources and details, visit https://atozrunning.com/episode111
For training, coaching, and other services, visit https://atozrunning.com/coaching
Makena Morley (2021 USA 25k Champion) joins the show to discuss running and life priorities, and Andi and Zach break down recent running news, including the NYC marathon and USA 5k road championships as well as a recent article on training adjustments Olympic bronze medalist Molly Seidel made when moving up to the marathon distance.
For resources and details, visit https://atozrunning.com/episode110
For training, coaching, and other services, visit https://atozrunning.com/coaching
Erika Kemp (2021 USATF 25k Road Champs runner-up) joins the show to discuss variety in racing and considerations around trying new distances.
Stick around for the latest from the world of running, including a preview of the NYC Marathon, talk about the USA team selection for World Marathon Championships 2022, and an inspiring story from a marathon champ battling cancer.
For resources and details, visit https://atozrunning.com/episode109
For training, coaching, and other services, visit https://atozrunning.com/coaching
Andi and Zach share post-race considerations, reflecting on races and examining how best to restart training. Additionally, Andi and Zach break down highlights from the world of running: a new world record, a USA road champs, and a tragedy in Kenya.
For resources and details, visit https://atozrunning.com/episode108
For training, coaching, and other services, visit https://atozrunning.com/coaching
Courtney Frerichs discusses the challenges of fluctuating confidence and what athletes of any degree ought to consider when faced with doubt or uncertainty.
Additionally, Andi and Zach note three highlights from the world of running, including new records and curious happenings.
For resources and details, visit https://atozrunning.com/episode107
For training, coaching, and other services, visit https://atozrunning.com/coaching
Andi and Zach discuss the 3 essentials to optimizing post-race recovery, breaking down what inhibits as well as what aids in the recovery process.
Andi and Zach also share the latest running news, including Chicago Marathon, Boston Marathon, and another USA high school record threat.
For the complete notes, links, and resources, visit https://atozrunning.com/episode106
For coaching and training details and services, visit https://atozrunning.com/coaching
Todd Buckingham, Ph.D., Lead Exercise Physiologist, Mary Free Bed Sports Rehabilitation Performance Lab, joins Andi and Zach to discuss how runners can use cycling, whether to replace training during injury or various other scenarios.
Andi and Zach also break down the latest running news, including the London Marathon results, a new world record on the roads, and some upcoming record-attempt excitement.
For the complete notes, links, and resources, visit https://atozrunning.com/episode105
For coaching and training details and services, visit https://atozrunning.com/coaching
Natosha Rogers, NCAA 10,000m and USATF Half Marathon champion, joins Andi to talk the hard truths around major disappointment, injury, and the long but necessary road back.
Andi and Zach also share their top three highlights from the latest running news: the Berlin Marathon, an article on marathon and race-day nutrition, and a rare glimpse into a pro marathoner’s training before the upcoming NYC Marathon.
For the complete notes, links, and resources, visit https://atozrunning.com/episode104
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach define and explore the concept of functional movement and the importance of such work for runners, consulting such sources as Jay Dicharry’s Running Rewired and providing examples for runners seeking to implement these ideas immediately.
Stick around for three recent world of running highlights as well: a running family that’s rewriting record books, a great suggestion for the next time your race has hills, and a few updates from the professionals.
For the complete notes, links, and resources, visit https://atozrunning.com/episode103
For coaching and training details and services, visit https://atozrunning.com/coaching
Phil Wharton, world-renowned musculoskeletal specialist, joins Andi and Zach to discuss back health and what runners need to be doing and thinking about to improve posture, address back pain, and prevent back injuries.
Andi and Zach also break down the latest running news, including the Diamond League Championships, England’s famous Great North Run, and the NYC 5th Avenue Mile.
For the complete notes, links, and resources, visit https://atozrunning.com/episode102
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach discuss the importance of posture for runners, noting work like Jay Dicharry’s Running Rewired and what runners can do to improve posture.
Andi and Zach also break down the latest running news, including the penultimate installment of the 2021 Diamond League, a US road championship, and more.
For the complete notes, links, and resources, visit https://atozrunning.com/episode101
For coaching and training details and services, visit https://atozrunning.com/coaching
Kate Grace joins the show to share the astounding roller coaster ride of her 2021 summer and some lessons on how all of us ought to view disappointment and opportunity.
Andi and Zach also break down the latest running news, including a new world record on the roads as well as one on the track (though of the ultra variety!) and some more Diamond League excitement.
For the complete notes, links, and resources, visit https://atozrunning.com/episode100
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach review recent studies on the effects of aqua jogging on aerobic fitness, neuromuscular performance, and musculoskeletal resilience. Additionally, they break down the latest running news, including the Prefontaine Classic and a myriad of record performances.
For the complete notes, links, and resources, visit https://atozrunning.com/episode99
For coaching and training details and services, visit https://atozrunning.com/coaching
Matt Chittim of The Rambling Runner podcast joins Andi and Zach to discuss takeaways and lessons learned from other runners. Having interviewed countless athletes on his show, Matt has plenty to share on the topic!
Andi and Zach also break down the latest running news, including the Falmouth Road Race, the Brooklyn Mile, and update on the Boston Marathon.
For the complete notes, links, and resources, visit https://atozrunning.com/episode98
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach wrap up the Tokyo Olympics coverage by unpacking the second week of competition and the incredible performances on the track, including world and Olympic records, major upsets, uncanny feats, and more!
For the complete notes, links, and resources, visit https://atozrunning.com/episode97
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach break down the first week of Track and Field at the Tokyo Olympics, including finals in the men’s 10,000m, women’s 5,000m, and men’s 3,000m steeplechase. Come back next week for the second half of the Olympic results!
For the complete notes, links, and resources, visit https://atozrunning.com/episode96
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach go all-in on the Tokyo Olympics preview! Everything you need to know about distance races (800m through marathon), including interesting facts about the events and who to watch for when you tune in to the greatest track meet in the world.
For the complete notes, links, and resources, visit https://atozrunning.com/episode95
For coaching and training details and services, visit https://atozrunning.com/coaching
Injuries are rough. Andi and Zach have discussed preventing injury in the past, but this time, they dig into the struggles of dealing with injury in the midst of it and how runners can better cope and recover to come out the other side.
Andi and Zach also share some details about the Olympics as opening ceremonies near
For the complete notes, links, and resources, visit https://atozrunning.com/episode94
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach dig into some of the most common approaches to long runs and how to know when to go hard and when to go easy. Don’t miss the latest running news, including a star-studded Monaco Diamond League meeting and some Olympics updates.
For the complete notes, links, and resources, visit https://atozrunning.com/episode93
For coaching and training details and services, visit https://atozrunning.com/coaching
2021 US Olympic Trials Steeplechase champion Hillary Bor joins Andi and Zach to talk about championship racing and how the world’s best win. Andi and Zach also break down recent Diamond League results and several Tokyo Olympics updates, including final selections from many major contenders.
For the complete notes, links, and resources, visit https://atozrunning.com/episode92
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach discuss the full range of distance races at the US Track and Field Olympic Trials, sharing history, results, backstories, and more.
For the complete notes, links, and resources, visit https://atozrunning.com/episode91
For coaching and training details and services, visit https://atozrunning.com/coaching
Alicja Konieczek of On Athletics Club joins Andi to discuss the ways runners might leverage goals and positive anticipation to better themselves in their endeavors. Andi and Zach also break down the latest running news, including the first weekend of the US Olympic Team Trials with the men’s 10,000m and 800m and women’s 1500m and 5,000m.
For the complete notes, links, and resources, visit https://atozrunning.com/episode90
For coaching and training details and services, visit https://atozrunning.com/coaching
From new world and European records to the NCAA track and field championships, so much amazing is happening! But in addition to discussing all of that, Andi and Zach also return to the topic of fueling for running with additional considerations and essential reminders.
For the complete notes, links, and resources, visit https://atozrunning.com/episode89
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach deconstruct the much-debated topic of fueling for a run, breaking down both the science of metabolising energy and the practical application of what that means for training and racing. Don’t miss the world of running segment that includes a blistering new world record and a smattering of national records in recent performances.
For the complete notes, links, and resources, visit https://atozrunning.com/episode88
For coaching and training details and services, visit https://atozrunning.com/coaching
Todd Buckingham, Ph.D joins the show to discuss the science of aerobic development and building fitness, breaking down what adaptations occur in the body and how to train to best influence such things. Andi and Zach also showcase the latest running news, including an astounding record by Hobbs Kessler, strong performances in Portland, and the latest from the second installment in the Diamond League circuit.
For the complete notes, links, and resources, visit https://atozrunning.com/episode87
For coaching and training details and services, visit https://atozrunning.com/coaching
Shawanna White joins the show to discuss how anyone can run with others without compromising training. Andi and Zach also break down the latest running news, including Laura Muir’s and Oliver Hoare’s continuing rampages as well as the tragedy at the Huanghe Shilin Mountain Marathon.
For the complete notes, links, and resources, visit https://atozrunning.com/episode86
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach discuss the most common workout types for distance runners and how to most effectively execute those workouts. Andi and Zach also break down the latest running news, including Olympic qualifications and new records.
For the complete notes, links, and resources, visit https://atozrunning.com/episode85
For coaching and training details and services, visit https://atozrunning.com/coaching
Sam Chelanga joins Andi and Zach to talk about the full experience of running, from the highs to the lows, the physical to the spiritual. Andi and Zach also break down the latest running news, including a Mexican national 5,000m record and a Pennsylvania high school 3200m record.
For the complete notes, links, and resources, visit https://atozrunning.com/episode84
For coaching and training details and services, visit https://atozrunning.com/coaching
Andi and Zach discuss what matters most in running and how runners can train efficiently to maximize the most effective methods for building fitness over time. In recent running news, Ethiopia held its marathon trials, a Norwegian broke the women’s world 5k road record, and an Illinois native set a new 100 mile treadmill record.
For all this and more, visit https://atozrunning.com/episode83
For coaching and training services, check out https://atozrunning.com/coaching
Andi and Zach discuss common life changes we tend to experience and how such things affect running and training as well as some key training considerations for anyone experiencing change. Additionally, Andi and Zach break down recent running news and updates like teenage Americans running super fast and some of the world’s best making statements in international competition.
For the complete details and resources, visit https://atozrunning.com/episode82
For coaching or training services and information, visit https://atozrunning.com/coaching
Clayton Young, 2021 USA 15k champion and 2019 NCAA 10,000m champion, joins Andi and Zach to discuss the difficulty of maintaining quality training through difficult life changes. Additionally, Andi and Zach break down recent running news like Eliud Kipchoge’s first marathon since his London defeat and Athing Mu’s new NCAA 800m record.
For complete details and materials, visit https://atozrunning.com/episode81
For coaching and training interest, visit https://atozrunning.com/coaching
Andi and Zach bring a recent conversation with Olli Hoare (professional runner for On Athletics Club featured in episode 79) to the common runner’s experience, discussing the importance of approaching racing like a season instead of a singular focus. Listen for that conversation as well as the latest running news, including more records and interesting upcoming events featuring the world’s best.
For complete details and materials, visit https://atozrunning.com/episode80
For coaching and training interest, visit https://atozrunning.com/coaching
Oliver Hoare, On Athletics Club’s Australian indoor 1500m national record holder, joins Andi and Zach to discuss race season and the difficult choices runners have to make to execute a good season. Andi and Zach also dive into the latest running news, including a new world record, an Australian record, and some incredible personal best performances from a couple of our own athletes (great work, Nikki and Andrew!).
For all the details and links, visit atozrunning.com/episode79
For information about our coaching services, visit atozrunning.com/coaching
Andi and Zach discuss how certain training elements and considerations help keep runners healthy and avoid injury in addition to recent running news about Hobbs Kessler, the British marathon trials, and the gorgeous new track and field facilities at Hayward Field.
For complete details and resources, visit atozrunning.com/episode78
For information about coaching and training services, visit atozrunning.com/coaching
Andrew Buikema, race director and proficient pacer, joins Andi and Zach to discuss pacing as only someone who has paced dozens of races can. Andi and Zach also share updates on more championships and one of the most impressive cross country team efforts in recent decades.
Don’t miss your chance to win race entries. Complete details and resources at atozrunning.com/episode77
For coaching and training services, visit atozrunning.com/coaching
Kim Conley (Olympian and US champion) joins Andi and Zach to discuss the role of mindset in the runner’s journey. Andi and Zach also unpack the recent NCAA indoor track championships and the first post-pandemic fully open to the public marathon in Japan.
For the complete details and links, visit atozrunning.com/episode76
For training and coaching questions or support, visit atozrunning.com/coaching
Adam Homolka, MPT,ART,FMT and owner of Endurance Rehabilitation and Athletics, joins Andi and Zach to talk injury prevention and “prehabilitation”. Adam also put together a unique strength routine exclusively available to YOU for the occasion. Additionally, Andi and Zach highlight the recent European Indoor Championships and a slew of 5000m Olympic standards run recently.
For resources, links, additional videos and more, visit atozrunning.com/episode75
For coaching or training support, whether you’re looking to run your first 5k or win your 100th marathon, visit atozrunning.com/coaching
Ajee’ Wilson, multiple-time world-championships medalist in the 800m, joins Andi and Zach to discuss how to deal with pressure and high stakes in running, whether in a world-record attempt or a run-of-the-mill Wednesday workout. Andi and Zach also share notable results from the weekend, including a new Japanese marathon record, world U20 800m record, and German 10,000m national record.
For all the resources, links, and details, visit atozrunning.com/episode74
For coaching or training support, visit atozrunning.com/coaching
Emma Bates (2:25 marathon, US marathon champion) joins Andi and Zach to break down race experiences and the decisions runners make, ranging from how to stay positive to how to identify when things are off. Andi and Zach also break down another recent record-shattering race.
For complete resources and details, visit atozrunning.com/episode73
For coaching and training support, visit atozrunning.com/coaching
Andi and Zach drive home considerations for all runners seeking to better manage time. Recent guest Marty Hehir commented about “No wasted minutes,” and this conversation helps make that wisdom a reality. The episode also features a slew of recent record-breaking performances on the track.
For complete details and other resource, visit atozruning.com/episode72
For more about our coaching and training services, visit atozrunning.com/coaching
Martin Hehir (2:08:59 marathon) joins Andi and Zach to share how he finds balance as an elite distance runner, a husband and father of two, and a med student deep in his program. Andi and Zach also break down the recent USA high school mile record among other notable performances in running news.
For links, resources, and more, visit atozrunning.com/episode71
For coaching services or training plan options, visit atozrunning.com/coaching
Podiatrist and running specialist Dr. Bill Johncock joins Andi and Zach to discuss foot health, including shoes, strength and mobility, and general care. During the World of Running segment, Andi and Zach share ongoing excitement from the indoor track season and the latest update about the Tokyo Olympics.
For complete resources and links, visit atozrunning.com/episode70
For coaching or training services, visit atozrunning.com/coaching
Alicia Monson, after recently running 31:10 for #9 all-time in the US women’s 10k, joins Andi and Zach to discuss what it means to have a good race and how to make that happen. Your hosts also discuss a recent NCAA collegiate record and a devastating near-miss 100k world record attempt, among other things.
For complete resources and links: atozrunning.com/episode69
For coaching services: atozrunning.com/coaching
Andi and Zach talk with Nathan Martin (2:11 marathoner) about progress over time and the secrets to sustaining ongoing long-term growth. Happenings in the world of running include high schoolers qualifying for the Olympic Trials and U20 world records, among other things.
For complete resources and links as well as discount codes on products and events, visit atozrunning.com/episode68
Need to get your act together for the return of the racing season? We help athletes in all distances of all experiences better achieve their goals. Learn more at atozrunning.com/coaching
Andi and Zach speak with Alaskan marathoner Anna Dalton about the challenges of training in the cold and other adverse conditions. The discussion highlights when to head indoors, what to do about getting warm before and after runs, and how to adjust mindsets and workout plans for the conditions at hand.
For complete details and resources, visit atozrunning.com/episode67
Finding your training haphazard? We can help: atozrunning.com/coaching
Andi and Zach with professional middle distance runner Kendra Chambers discuss identity as runners and how to best pursue goals and passions as a whole person. Kendra shares from experiences with injury, self doubt, and major career setbacks how to revive the dream in holistic balance with life.
For links and resources, visit atozrunning.com/episode66
Interested in taking your running further? Check out our coaching and training services at atozrunning.com/coaching
Andi and Zach recap 2020 with the best running moments and achievements, from world records incredible inspiration, from championship races to unexpected quirky events. Tune in for a complete breakdown of the story of 2020 from the runner’s experience.
For additional resources and links, visit atozrunning.com/episode65
Want more from your running? Consider our coaching and training services: atozrunning.com/coaching
Andi and Zach discuss the things that are making thriving difficult right now and break down how those things impact running as well as draw on thoughts and insights from the audience for remedies to such obstacles. Don’t miss the full recap of The Marathon Project as well.
For links and resources, visit atozrunning.com/episode64
Looking to get more from your running efforts? Consider AtoZrunning coaching or training services at atozrunning.com/coaching
Andi and Zach, with sports nutritionist Meghan Featherstun (featherstonenutrition.com), discuss why nutrition matters for running and how runners can maximize fueling to help achieve their goals. Tune in for that practical discussion as well as some recent running news (like more records broken!).
For complete details and resources, visit atozrunning.com/episode63
Looking to get more from your running efforts? Consider AtoZrunning coaching or training services at atozrunning.com/coaching
Andi and Zach interview world record holder Charlene Lipsey about the habits that make her successful, discussing routines, body care, mental reinforcement, and more! Don’t miss incredible updates from the world of running as well, including a new world record on the roads.
For complete details and additional resources, visit atozrunning.com/episode62
How is your running journey going? Need a change or extra support? Consider our coaching services and learn more at atozrunning.com/coaching
Andi and Zach tackle the topic of running and mental health from two angles: what does the research say and what does experience show? Both include weighty consideration in this discussion, aided by a recent publication of the largest review of research since 1970 and the personal story of guest Carol Seppilu in her own battles.
Many sources are cited and can be found at atozrunning.com/episode61
Need something more in your own running? Take a look at our coaching services on AtoZrunning.com
Andi and Zach talk trails and ultra running with an industry expert, author, podcaster, filmmaker, and ultra runner Rob Steger. What does it look like to make the move to trails? What do trail runners need to know? How do trails help runners of any persuasion? All these and more!
For resources, links, and references, visit atozrunning.com/episode60(and don't forget to enter for the latest giveaway - Knockaround sunglasses, DeFeet socks, and an AtoZrunning head wrap!)
Andi and Zach are joined by Jed Christiansen to answer the question “Why should runners structure training?” They dive deep into the facets and periods of training and how to accomplish the intended purpose of all the pieces of a well-developed training program.
For complete details and resources, including the discount link for SB Sox, visit atozrunning.com/episode59
Andi and Zach discuss what runners might be thinking about after a big race or goal or season but before the next big thing starts. How should we train? What if we are feeling burnt? What if we want to try something different?
For complete resources and details, visit atozrunning.com/episode58
Andi and Zach answer the question: what is recovery and why does it matter? AnnMarie Kirkpatrick, 2:37 marathoner, joins to share her own experiences honing recovery practices as well as practical ideas for others.
For resources and links, visit atozrunning.com/episode57
Ready for the next level in your training or finding yourself in a slump? Check out our training and coaching services at atozrunning.com.
Andi and Zach discuss how training can change when things aren’t going your way. Whether a bad day, a bad week, a schedule conflict or otherwise, when the grind fights back, what are your options? The important point is that we have options. We just need to know how and when to exercise them.
For details, links, and additional resources, visit atozrunning.com/episode56
AtoZrunning continues the quest to answer every question about running, this week talking with Anne about serious running and what it means to go from “a person who runs” to “a runner”.
To watch instead of listen and to view additional links and resources, visit atozrunning.com/episode55
Andi and Zach tackle the question of how to approach key training elements like speed, strength, and endurance, and to dig deep into the topic, Kate Grace joins the show to share her experiences and expertise as an Olympic 800m runner and a member of America's premier track program, Bowerman Track Club.
For the complete details and to access additional resources from this episode, visit atozrunning.com/episode54
What is the best way to mobilize? We answer that question in-depth with musculoskeletal specialist and mobility expert Phil Wharton. Additionally, we discuss the London Marathon elite only race and break down the highlights.
For links, resources, and discount codes to whartonhealth.com, visit atozrunning.com/episode53
Paul Chelimo (2016 Olympic 5k silver medal) joins Andi & Zach to discuss the depth of the need for and benefits from being patient and consistent as distance runners. What does that look like over the years? What does that look like in a single workout? We cover it all.
For links and resources from the episode, visit atozrunning.com/episode52
Not thriving as a runner? Maybe we can do more to help. Training and coaching available for the best price you'll find anywhere at atozrunning.com
Dathan is back, this time joining Andi and Zach to discuss his recent retirement from professional running and complete transition into professional coaching.
For complete details, resources, or to WATCH the episode, visit atozrunning.com/episode51
Olympic gold medalist, author, and motivational speaker Mary Wineberg joins Andi and Zach to talk about both the highs and the lows and where we can all find victory in running.
For complete details, links, and resources, visit atozrunning.com/episode50
Duo teams epitomize bringing the dream to those who can't find it alone. Jeff and Johnny Agar and Bill and Logan Johncock are two examples of father-son duo teams that have inspire millions while achieving incredible things. Listen to these two interviews and more in this episode.
For the complete details, links to videos and other resources, and ways to get involved, visit atozrunning.com/episode49
Olympic Trials marathoner (13th in 2020) and professional comedian Brittany Charboneau joins Andi and Zach to discuss the myriad uncommon ways to enjoy running. From role-casting on runs to sweeping for pennies, Brittany shares plenty of quirky but practical ideas!
For the complete details and links/resources, visit atozrunning.com/episode48
Olympian and British champion Cindy Ofili joins Andi and Zach to discuss how to develop speed and what that looks like in a distance runner's training regimen. Tune in for additional conversation about the latest running news (diamond league results, more records on the track, and an update from On Running's newest team) as well as an answer to a listener's question about knee pain.
For complete details and resources, visit atozrunning.com/episode47
Nate Van Holten, more commonly known as Q, joins Andi and Zach to discuss notable and legendary moments and figures in running and track and field history. Listen for examples from humanity's best athletes and how they moved the sport further in a myriad of ways.
For details, links, and all the fun extras, visit atozrunning.com/episode46
Emily Oren and Leah Falland (previously O'Connor) spent the last year training together in West Michigan and are now moving to Boulder, CO to continue what they started, still under coach Dathan Ritzenhein. This conversation delves into the power of supportive training partnerships and how to elevate each other in the sport.
For the complete details and resources, visit atozrunning.com/episode45
The Fitness Artist herself, Kaylin Russeau, joins us to sculpt an outstanding representation of what well-rounded strength and stability looks like for runners. It's practical, with specific examples to identify the most essential areas, and concise. Kaylin knows her stuff, and after listening here, you will too.
For the complete details and an opportunity to access "Core for Runners" FREE (limited time), visit atozrunning.com/episode44
Keira D'Amato (15:04 5k, 2:34 marathon, 32:33 10k) joins the show to discuss the rise to world class in her mid-30s after 10 years away from competitive running.
For complete details and resources/links, visit atozrunning.com/episode43
5x Olympic qualifier (once the Tokyo games, happen, we'll change that to 5x Olympian!), oldest American Olympic runner, and many other accolades describe Abdi Abdirahman, our latest guest. Abdi shares training, life, racing and the approaches that have elevated him to the highest level for decades.
For the complete details, visit atozrunning.com/episode42
What does it take to thrive as a runner? If you missed the first two parts, go back and listen to episodes 39 and 40. This episode reveals the third and final element: general health and wellness - body, mind, and spirit harmony. For complete details and to view resources and links shared in the episode, visit atozrunning.com/episode41 (remember, subscribers to the website get the FREE running foundations guide).
The second installment in a 3-part running foundations series ("The 3 Keys to Thriving") explores strength and mobility from every angle and provides practical takeaways for all runners. This episode includes several references to outside work, so for all links, sources, and materials, visit the episode's main page at:
atozrunning.com/episode40
Whether you're looking to start a new foundation, repair some cracks, or check your foundation's integrity, we have distilled numerous schools of thought to give you simple explanations for fundamental elements of training for distance runners.
For complete resources and links from this episode, visit atozrunning.com/episode39
Rebuilding momentum not accidental. It is intentional. It is fought for, every inch. Olympic hopeful, John Cody Risch works toward forward motion as he trains and competes at the top level of American Racewalking in hopes of competing for Team USA at the Olympics. Cody joins Andi and Zach to discuss how to cope with disruption and rebuild momentum.
Find the complete details and resources at atozrunning.com/episode38
More Norwegian records fall, someone has run over 200 sub-3hr marathons, and colleges are cancelling sports. Andi and Zach then discuss the intersection of personality and performance. All resources and details can be found at atozrunning.com/episode37
We talk with 2:30 marathoner Obsie Birru, an elite runner with many accolades and a big heart. Obsie connects well with others through the sport, calling running a "language." She shares her journey to inspire others with running and displays a joy that you will agree is quite contagious!
Andi and Zach also discuss a new Superior Hiking Trail FKT (fastest known time) and the Chaski Challenge treadmill world record attempts. For the complete details and resources, visit atozrunning.com/episode36
BYU sub-4 miler Talem Franco joins Andi and Zach to talk about how his radioactive season almost went nuclear (before the shut-down) and what he's doing now (plus where he's headed next!).
Additionally, Andi and Zach discuss the blue jeans mile WR, a 310-mi ultra record to be attempted, and Sara Hall's plan B for the Tokyo Olympics. And guess what? Races are returning! Few and far between, (double meaning intended), but they are creeping in. AtoZrunning will keep you posted.
Find links, resources, and more at atozrunning.com/episode35
Sam Palmer (2:29 marathoner) shares the hard lessons we all have to learn in disappointment and insights into how an all-in mindset works and when a break is needed. Additionally, Andi and Zach discuss the Norwegian road 5k national record (yes, a race actually happened!) and other running news.
For the complete details and links to resources, visit atozrunning.com/episode34
Did you know we offer a wide range of training and coaching services for runners? The key ingredient is total personalization - your goals and needs inform every aspect of what we provide. Learn more here: atozrunning.com/training-services
What do you ask an Olympic marathon qualifier? You ask him how he managed to rehabilitated achilles surgery to return not just better than ever, but 3 minutes faster in his marathon time. So that's what Andi and Zach ask Jake Riley, among other things.
Don't miss new world records for things like a treadmill 100-mi run (hint: he did it at just over 7:00/mi pace!) and more.
Find all resources and details for this episode at atozrunning.com/episode33
Whitney of themotherrunners.com joins Andi and Zach to talk about life for mothers who run. Andi and Zach also discuss the retirement of American distance legend Dathan Ritzenhein and in honor of Mother's Day, several notable mothers who ran at the highest of levels while balancing family life.
For the complete details and episode notes, visit atozrunning.com/episode32
Joe Niemiec, Olympic Trials marathoner, proves for the rest of us how persistence can realize dreams. His running is a story of relentless pursuit and passionate devotion that you don't want to miss.
Andi and Zach also discuss the roles of both carbs and fat in fueling your race and how to train your system to leverage them better. As always, find everything at atozrunning.com/episode31
During this episode, Andi and Zach discuss race cancellations for this fall, Gallowalking, and ways to maximize benefits and minimize costs of every run. For all the details and resources, visit atozrunning.com/episode30
Zombie's got it right. And we're only partially joking. Mike Swinger is a Physical Therapist (runphys.com) in Northern Michigan with some seriously practical and accessible suggestion for every runner to take away and implement immediately!
And we're giving away a copy of his latest book (Runner's Fix: A DIY Guide to Running Pain-Free). You need to check out this page for the details and more resources from our conversation: atozrunning.com/episode29
Anyone care to guess how old Joanna was when the dream was born? Here's your hint: at that age, I was still entertaining myself by biting my dog's ear to see how she would respond. Not Joanna. This one's a story about a dream born in a child's imagination, cultivated one step at a time through both abysmal loss and mountainous success. Now decades down the meandering road, has she realized her dream?
For more details and links to resources, visit atozrunning.com/episode28
Ron Romano: the Mayor of Central Park, World Marathon Majors 6 Star... in ONE year! We connected with Ron to talk running the majors. This conversation is inspiring, informative, and loaded with great anecdotes and analogies!
For more information about Ron and other topics discussed, visit atozrunning.com/episode27
We were all thrown into this crazy holding pattern, and while we're always looking to set strong foundations, that's just about the only productive thing we are doing right now. The question is, how and what and when?
Andi and Zach discuss doing today what best supports the long-term goals. For more related resources to this episode, visit atozrunning.com/episode26
What do you do now? Valid question. The answer is personal and complicated. With race plans thwarted and social distancing keeping us from our favorite groups and gyms, our goals need adaptation. We can still find motivation and community, but it is challenging.
Andi and Zach line up a group from personal trainers to professional athletes to share motivation, community, and more. Find more at atozrunning.com/episode25
Life affects running, and running affects life. Sometimes perseverance extends beyond the run, requiring runners to "hang in there" through difficult times. Andi and Zach interview another round of Olympic Trials marathoners to share their experiences hanging in when life hits hard.
For the complete episode resources and details visit atozrunning.com/episode24 (don't miss our training services like custom training plans and any-time consultations!)
Having spent the weekend with 700 of the best marathoners on the planet, we made it a priority to capture as many stories as we could, stories about moments when they had to "hang in there." For this episode, we delve into the first half of those lessons learned, and stay tuned for the second half soon.
For the complete details and more, visit atozrunning.com/episode23
Results are in! The 2020 Olympic Marathon Trials were nothing if not exciting! Andi and Zach break it down, sharing Andi's experience on the inside, Zach's experience on the outside, and the complete analysis of the race results.
Read all about it at atozrunning.com/episode22
The US Olympic Marathon Trials are here! (2/29/2020) Andi and Zach break it down so that you know all the most important (because we certainly don't give any irrelevant, unrelated facts about the various runners... winks) details about the likeliest contenders for the 2020 US Olympic Marathon Team. You'll want to check out the resources and details in further depth here, as well: atozrunning.com/episode21
What do you see when you look in the mirror? What to say when you speak to that person? As runners, we are well aware of importance of self-perception and self-talk. For this episode, Andi and Zach dig into the topic a bit deeper, share some practical ideas and experiences, and travel the well-worn path of how we play the mind game.
Find links, resources, and more at atozrunning.com/episode20 (and don't forget that AtoZrunning subscribers get discounts on all our training services! Subscribe at atozrunning.com/subscribe)
What role have others played in your successful running endeavors? Andi and Zach tackle the easy task of celebrating those who support us and what it means to support others well. BONUS! This episode features several stories and examples from our listeners and subscribers! Listen to hear it all, and visit atozrunning.com/episode19 for more details and links.
There are things we need to let go of and things we need to embrace. We are all multi-dimensional beings and running is just part of who we are. Andi and Zach discuss deciding when to sacrifice for training and when to sacrifice training for life.
For the complete details and links for the episode, visit atozrunning.com/episode18
Treadmill or dreadmill? Whether you love or loath stationary running, there are times training on the treadmill can be beneficial. Andi and Zach share lessons learned, unfortunate anecdotes, and practical tips!
For the complete details, visit atozrunning.com/episode17
At it's core, track and field is a primal thing, the ultimate test of the physical prowess of humankind, pitted one against another. And that's just a part of why we love it! Louis Falland, 4-minute miler with Gazelle Elite Racing, joins Andi and Zach to talk track from the inside out.
For links, resources, and the must-see video of Louis's national championship victory, visit atozrunning.com/episode16
25k American Record holder and 2:10 marathoner Parker Stinson joins Andi and Zach to talk about his journey through the highs and lows and how to navigate pressures external, internal, and otherwise.
For the complete details and links to resources for this episode, visit atozrunning.com/episode15
What's the best workout for a given purpose at a given time? Andi and Zach dive deep into different run efforts and workouts and how they navigate the various purposes. See more at atozrunning.com/episode14.
Need support in your training? Check out our training services options at atozrunning.com/training-services
Andi and Zach talk with Leah O'Connor about overcoming struggle and injury in running and what it means to be back in the game. Listen for that and more, and find the full details with links and resources at
atozrunning.com/episode13
Naturally, we couldn't resist some holiday fun! Listen for a bit of festivity, and be sure to visit atozrunning.com/episode12 for additional resources.
It's no con. Running faster is a great deal easier than many of us realize! Dave Hodgkinson joins Andi and Zach to unpack how to run better and more easily. Listen for the full conversation, or visit atozrunning.com/episode11 for more resources from the episode.
How do you move a mountain? One spade-full at a time. Andi and Zach discuss making habits of simple measures that contribute to big outcomes for runners.
To access related resources, examples, and links, visit atozrunning.com/episode10
Kyle Cutler has been the race director of the LMCU Bridge Run (in Grand Rapids, MI) for over 6 years and joins Andi and Zach to share how runners of all levels can maximize the race experience.
Find out more by visiting atozrunning.com/episode9
Every great moment of feasting and play
Went terribly wrong last Thanksgiving Day
Listen to the episode to hear the whole story, or find the full text at atozrunning.com/episode8
Who better to talk about longevity in the sport of running than three-time Olympian Dathan Ritzenhein? Dathan dives into some key aspects runners need to focus on to be pursue lifelong running.
For the complete details, visit atozrunning.com/episode7
Are you a data-driven runner? Or no? Zach and Andi come from totally different camps when it comes to the love and usage of data. In this episode, we discuss the positives and negatives of data saturation and how we can healthily utilize the feedback we are getting.
For the complete details, visit atozrunning.com/episode6
We've been talking, writing, and living the topic of elevating your run. (Training with excellence comes with obstacles, but the benefit of taking your run to the next level isn't just about running. Our previous blog post is dedicated to the topic).
For the complete details and resources, visit atozrunning.com/episode5
Nothing douses the fire of a passionate pursuit more than burnout. Listen to Andi and Zach discuss their experiences with burnout, ideas to prevent it, and how to cope when in the midst of it.
For all the details, links, and resources supporting this episode, visit atozrunning.com/episode4
Knowing yourself can facilitate your next goal or break through. Owning where we are at and where we have to go shouldn't bring us into doubt or fear, but motivate us to make plans to achieve the incremental steps.
The World of Running As always, before discussing our main topic, we shared some of the most recent tidbits dominating the running conversation this week:
The Ripley's with Allyson Felix in 2018 * Nike shoes controversy (link to Letsrun Podcast with more opinions) * Shelly-Ann Fraser-Price considered to be the fastest woman in the world. (NBC reports) * Allyson Felix broke Usain Bolt's World Gold Medal record with 12 gold medals in world events. * The great American distance runner, Shalane Flanagan retired (here's the Letsrun.com article mentioned).
Main Topic Summary: 11. Know your limits (time, physical, pace) 2. Your limitations don’t always mean a cap on your goals, but rather an honest evaluation of how many miles you should run, what pace you should aim to hit during workouts and races, and how much time you need to prepare your body (routines) beforehand.
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Set reasonable goals/expectations
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Create multi-tier goals (Thanks, Coach Rod Wortley ). Check out this article all about racing mindset and strategies.
- Pursue incremental gains.
- Follow or develop suitable training plans with your current effort in mind (not always the pace you want to run or thing you "should" run).
One thing every runner understands is struggle. Having just (both of us) completed the Chicago Marathon, we decided to dive deep into the topic of struggle and our experiences surrounding
- embracing the struggle and
- overcoming the struggle.
The World of Running As always, before discussing our main topic, we shared some of the most recent tidbits dominating the running conversation this week:
- Eliud Kipchoge's INEOS 1:59 Challenge
- A whole lot of Chicago Marathon (more on that here)
- Brigid Kosgei's new world record
- Parker Stinson's impressive 2:10:53
- ANDI RAN HER FIRST EVER OTQ (Olympic Trials Qualifier)!
Main Topic: The Struggle We break it down like this:
- embracing the struggle means thriving amidst the pain
- overcoming the struggle means understanding what you CAN control and learning HOW to control it
To illustrate, we highlight those points with examples and experiences of how struggle in and out of running interrelates. Then we wrap it up with a short list of helpful ways to overcome struggle, like:
- prioritizing effectively
- knowing yourself thoroughly
- and more!
Every episode can be found at atozrunning.com/podcast with links and resources and additional info about the episode. For this episode, Andi and Zach discuss the Berlin Marathon, World Track and Field Championships, and the power of the running community. Read more at atozrunning.com!
Find us on Facebook, Instagram (@atozrunning), and Strava (Zach Ripley).