The Knighton Runs Podcast: Recent Episodes
Coach Chris Knighton
Coach Chris Knighton helps passionate athletes run faster marathons and develop their confidence to take on any life challenge in pursuit of their dreams.
In this podcast, Chris shares his unfiltered takes on what YOU should be thinking and doing to become the best runner you can be.
Straight to the point and actionable... Let's Go!
Discover more at knightonruns.com
Increasing your mileage is the best thing you can do to improve your running speed and endurance. But too many runners, coaches, and training plans do not go about it in the right way.
In this episode of The Knighton Runs Podcast, Coach Chris teaches you the right way to increase your mileage, and answers questions like: "How quickly should you increase your mileage? How much mileage is enough? How much is too much? Why is increasing your mileage so important? How should recovery weeks be factored into your training schedule?" and much more!
This episode contains a sample chapter from the new audio book edition of Run Faster Marathons: The Proven Path to PR, read by Coach Chris Knighton.
Get the Run Faster Marathons Audiobook from Audible:
https://www.audible.com/pd/B0CWMB2X97/?source_code=AUDFPWS0223189MWT-BK-ACX0-388109&ref=acx_bty_BK_ACX0_388109_rh_us
Get the Run Faster Marathons Audiobook on Amazon:
https://www.amazon.com/Run-Faster-Marathons.../dp/B0CWLVGVZW
Get the Run Faster Marathons Audiobook from Apple Books:
https://books.apple.com/us/audiobook/run-faster-marathons-the-proven-path-to-pr-unabridged/id1733359221
Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Download My Free Marathon Training Guide at https://knightonruns.com/book/
Do you run with good form? What is “good” running form anyway?
In this episode of The Knighton Runs Podcast, Coach Chris dives into some of the most frequent questions he gets asked as a running coach about improving your running form and dispels some of the myths out there about it.
This episode contains a sample chapter from the new audio book edition of Run Faster Marathons: The Proven Path to PR, read by Coach Chris Knighton.
Get the Run Faster Marathons Audiobook on Amazon!
https://www.amazon.com/Run-Faster-Marathons.../dp/B0CWLVGVZW
Get the Run Faster Marathons Audiobook from Audible!
https://www.audible.com/pd/B0CWMB2X97
Get the Run Faster Marathons Audiobook from Apple Books!
https://books.apple.com/us/audiobook/run-faster-marathons-the-proven-path-to-pr-unabridged/id1733359221
Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Get my Free Marathon Training Guide at https://knightonruns.com/book/
When was the last time you challenged yourself in a new way?
On Sunday, I tried something I never did before.
I ran in my first ever 3000m race at the USATF Masters East Region Championships!
On this week's episode of The Knighton Runs Podcast, I teach about the importance of not getting stuck in your ways and continuously challenging yourself season after season.
Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
Save 50% on my "Run Your Fastest Mile" Training Program with promo code "podcast" at checkout: https://knightonruns.com/run-your-fastest-mile-training-program/
The Half Marathon is a special distance.
It's unique from any other road race in that it requires the perfect blend of both speed and endurance to get it right.
There are many runners who can run a strong 5K or 10K, but struggle in the half. They simply lack the endurance to carry their speed for so long.
Like wise, I know plenty of athletes who have run impressive marathons, but their half marathon pace is barely any faster than what they have run for 26.2 miles.
I love the half marathon, because it requires you to be such a well-rounded athlete to run one well.
Do you want to run a great half marathon in the coming year?
Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
In this episode of The Knighton Runs Podcast, Coach Chris shares four ways he's broken through a plateau in the last few months and gotten faster than ever before.
Topics covered include:
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Setting Clear Goals and Challenging Yourself in New Ways
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Focusing on Quality over Quantity
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The Importance of Drills and Plyometrics
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How to Choose Competitive Races
Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
In this episode of The Knighton Runs Podcast, Coach Chris answers listener questions that were submitted in The Knighton Runs Training Group.
Questions covered include:
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What to Do Between Marathons?
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How to Best Modify Pre-Written Training Plans?
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Advice for Winter Running?
Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
Check out my favorite winter running gear and tips: https://knightonruns.com/winter-running/
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
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About this episode:
Have you ever hit the wall in a marathon?I have...It's a horrible feeling.Running low on energy, getting sore prematurely, and being forced to slow down in the final third of a marathon is no fun.When you hit the wall, months of hard work can go down the drain and you're left with lukewarm feelings about your race.You think... "I knew I could have done better."And the thing is... you almost certainly could have.I've run 7 marathons in my life, but The 2023 Chicago Marathon was the first time I took carb loading before the race seriously.I've never felt so good in the final 6 miles of a marathon than I did in Chicago. Carb loading properly in the three days before the marathon played a huge role in how good I felt. Carb loading is so powerful that I now encourage all of my athletes to carb load before their half marathons and marathons.In this Episode of The Knighton Runs Podcast, I will teach you why carb loading is so important, and give you precise instructions on how to do it properly. I've also included a sample 3-day carb loading meal plan, which contains the exact foods I ate in the three days leading up to my 2:46 finish and 7-minute PR at the Chicago Marathon.
Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
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Additional links mentioned in show:
Watch this podcast as a video on YouTube: https://youtu.be/H01Xb0O_KBE
Read the blog post "How to Properly Carb Load Before a Marathon or Half Marathon": https://knightonruns.com/how-to-carb-load-before-a-marathon/
Get my Free Marathon Training Guide at https://knightonruns.com/book/
Support The Knighton Runs Podcast at https://www.patreon.com/knightonruns
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About this episode:
Do you have this much variation in your weekly running?Effective marathon training is like building a pyramid. Each layer supports the one on top of it.You can’t expect to do well in the higher layers unless you’ve first built strong lower layers of support. But when you build from the ground up, you can reach tremendous heights!In Episode #75 of The Knighton Runs Podcast, teach the concept of the Pyramid of Marathon Training.
Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book | Podcast
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Additional links mentioned in show:
Watch this podcast as a video on YouTube: https://www.youtube.com/watch?v=seALEh0ijDs
Get My FREE Marathon Training Guide! - https://knightonruns.com/book/
The 2023 Chicago Marathon was an amazing experience. I've never felt so good in a marathon before!
(I was a little sick while recording this so apologies for that!)
I finished in 2:46:35, setting a 7 Minute PR over my previous personal best from the 2022 Boston Marathon.
I had to work really hard for this. My past few marathons were very challenging. I repeatedly hit the wall around mile 18 to 20. But in this race, I felt incredible from start to finish!
I worked really hard for this one.... in fact, I had to revamp everything.
In Episode #74 of The Knighton Runs Podcast, share the biggest things I changed up to run this breakthrough performance, and share lessons on how you can do just the same in your next marathon!
Knighton Runs Marathon CoachingHigh-Touch Run Coaching | Training Programs | Book | Podcast
This episode was made possible by contributions to The Knighton Runs Podcast from listeners like you.
Support this show at https://www.patreon.com/knightonruns
Get My FREE Marathon Training Guide! https://knightonruns.com/book/
Most people misunderstand how to get faster.
This is how you actually get faster.
Variety is the key.
Some runs are fast.
Some runs are slow.
Some runs are in-between.
They all have a reason why they are in your training program.
Going faster on a run that's supposed to be slow or moderate doesn't make it a better workout.
Simply going "fastish" all the time and running up against a wall is the most common mistake new runners make.
Thankfully it's pretty simple to fix once you learn the different workout types and how they fit into your program.
Give every run a clear purpose and execute on the goal of that run.
In Episode #73 of The Knighton Runs Podcast, I dig deeper into this subject and talk about how to optimally set up your training week for maximum efficiency and the most fun!
Watch on YouTube to See "How Fast to Run Each Day" Chart Chart: https://youtu.be/sZKu-OQD1Pw?si=HfT5BN0HY-gci4Wn
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Knighton Runs Marathon Coaching High-Touch Run Coaching | Training Programs | Book | Podcast
This episode was made possible by contributions to The Knighton Runs Podcast from listeners like you.
Support this show at https://www.patreon.com/knightonruns
Get My FREE Marathon Training Guide! https://knightonruns.com/book/
Save 50% on My Marathon Training Program thru 9/30/23, use code Launch50 - https://knightonruns.com/marathon-program/
This is the biggest mistake most runners make.
You won't get faster by trying to run faster on your everyday runs.
Know the purpose of each run.
In Episode 72 of The Knighton Runs Podcast, Coach Chris Knighton teaches about the difference between "Marathon Pace and Everyday Pace" and why doing the vast majority of your running 1 to 2 minutes per mile slower than your marathon pace will help you reach your goals faster than simply trying to run fast all the time.
Watch on YouTube to See "Marathon Pace Vs. Everyday Pace" Chart: https://youtu.be/26quua56Iog?si=lLnLAw36S2T4ZZCF
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Knighton Runs Marathon CoachingHigh-Touch Run Coaching | Training Programs | Book | Podcast
This episode was made possible by contributions to The Knighton Runs Podcast from listeners like you. Thank you!
Support this show at https://www.patreon.com/knightonruns
Putting more variety into your training is one of the most important things you to do to become a better runner.
You can't just run the same pace every day.
Give every run a clear purpose and learn when to run fast and when to run slow.
In this episode, Coach Chris Knighton explains The Knighton Runs Pace and Intensity Chart from "The Complete Marathon Training Program."
These are the paces you need to run when marathon training.
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Get My FREE Marathon Training Guide! - https://knightonruns.com/book
Save 50% on My New Marathon Training Program thru 9/30/23, use code Launch50 - https://knightonruns.com/marathon-program
Watch this podcast on YouTube to see the "Knighton Runs Pace and Intensity Chart": https://youtu.be/LvcfP1kGJPw?si=lFsJp_ya1ikHxnCl
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Knighton Runs Marathon CoachingHigh-Touch Run Coaching | Training Programs | Book | Podcast
This episode was made possible by contributions to The Knighton Runs Podcast from listeners like you. Thank you!
Support this show at https://www.patreon.com/knightonruns
On Today's Episode of The Knighton Runs Podcast, I have a wide ranging conversation with my athlete, Shelley Aniciete!
Shelley Aniciete has been running for over 20 years, starting in high school, just for fun and fitness. She's run hundreds of road races, but is just now starting to focus on improving her time and compete with herself. She loves all things fitness & nutrition related, being outside, hiking around the globe with her husband, rescuing pitbulls, coaching other runners & has spent 17 years as a Public Defender in Chicago, the city she very proudly calls home.
The two of us have been working together since Late-2022. Shelley just completed the Chicago Half Marathon on an exceptionally hot day and is now embarking on her training for the 2023 Detroit Free Press Marathon this October.
We get into these topics and more during today's episode. Enjoy!
Follow Shelley on Instagram @shelley_aniciete_fitness or email her at shelleyaniciete@gmail.com
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Here are three ways to become a better runner today
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Check out my book, "Run Faster Marathons: The Proven Path to PR" - https://www.amazon.com/dp/B09TTHF3QF
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Join The Knighton Runs Training Group for Training Plans, Coaching, and Community! Get started with a 7 day free trial - https://www.patreon.com/knightonruns
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Get Coached 1-on-1 by Me, Coach Chris! Learn more about High-Touch Online Run Coaching - https://www.knightonruns.com/coaching
Why do athletes train the way they do?
On this week's episode of The Knighton Runs Podcast, I interview Elisabeth Scott of Running Explained.
Elisabeth Scott is the host of the popular show, The Running Explained Podcast. Whether you are a new or experienced runner, there is always something new to learn about training, racing, nutrition, recovery, gear, and more. Elisabeth provides evidence-based answers in Q&A episodes plus special guest interviews with subject-matter experts.
In our conversation, Elisabeth Scott tells us about the work she does educating runners, what's stuck out to her after interviewing so many experts, and how her viewpoints have changed as she learns more about different running topics.
Listen to "The Running Explained Podcast" on Apple, Spotify, Google Podcasts, or go to https://www.runningexplained.co/podcast
Follow Elisabeth Scott / Running Explained on Instagram at https://www.instagram.com/runningexplained/
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Here are three ways to become a better runner today:
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Check out my book, "Run Faster Marathons: The Proven Path to PR" - https://www.amazon.com/dp/B09TTHF3QF
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Join The Knighton Runs Training Group for Training Plans, Coaching, and Community! Get started with a 7 day free trial - https://www.patreon.com/knightonruns
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Apply for High-Touch 1-on-1 Online Run Coaching with me, Coach Chris - https://www.knightonruns.com/coaching
Just getting to the starting line of a marathon is often the hardest part.
Josh Berube recently completed his first marathon, but his journey to the finish was anything but easy.
After a bad ankle-roll during peak training for the 2023 Eugene Marathon, Josh was forced to take a month off running and was faced with uncertainty about whether running 26.2 miles was even going to be possible.
Josh and I worked together to modify his training, keep him active and optimistic throughout the process and got him to the starting line with a solid plan, ready to execute on it.
Josh ran a phenomenal race, outdoing both of our expectations. He ran 2:59 with a big negative split and earned his Boston Qualifier in his first marathon.
On this week's episode of The Knighton Runs Podcast, I talk with Josh Berube, Boston Qualifier and Knighton Lion about the triumphs and tribulations of training for and racing his first marathon.
You can connect with Josh on Instagram - @jberube85
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Here are three ways to become a better runner today:
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Check out my book, "Run Faster Marathons: The Proven Path to PR" - https://www.amazon.com/dp/B09TTHF3QF
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Join The Knighton Runs Training Group for Training Plans, Coaching, and Community (TRY FREE FOR 7 DAYS!) - https://www.patreon.com/knightonruns
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Apply for High-Touch 1-on-1 Online Run Coaching with me, Coach Chris - https://www.knightonruns.com/coaching
You need to take time off!
As competitive runners seeking personal bests, we are constantly looking for ways to improve.
One easy way to get better in running that athletes often overlook is to take a significant break after their season’s goal race.
Taking time off will allow your body to fully heal and benefit long-term from all your hard work.
You need to schedule time off into your training calendar, just like you do for your base building phase, workout phases, taper, and race dates.
Rushing too quickly back into running after a peak performance will likely result in performance stagnation, mental burnout, or injury.
On this week's episode of The Knighton Runs Podcast, I share why taking time off after a race is as essential as running itself.
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Here are three ways to become a better runner today:
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Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
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Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
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Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Do your everyday experiences make you a better racer?
A few weeks ago, my wife Erica ran 20:03 for 5000m and placed 3rd place at the Brown University Runner Club's "Bruno's Backyard Classic."
This was her second race since giving birth to Cady and ran 24 seconds faster than her last 5K three weeks ago.
Erica ran a super smart negative split 5000 meter race, starting in the back, trusting her fitness and strategy while passing fading competitors with each lap. She made a big move with 300 to go, closing her final 200 in 38 seconds to move up from 4th to 3rd.
Erica is a very experienced runner and competitor. She had experienced all there is to feel in training before, she had a plan, she trusted herself, her fitness, and her plan, and she executed to the best of her ability.
Most beginner runners do not race well. They doubt themselves, they don't stick to their plans, and they make dumb decisions mid-race.
Do you trust your experience, believe in yourself, and have faith in your strategies? On this week's episode of The Knighton Runs Podcast, I teach how to do just that.
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Here are three ways to become a better runner today:
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Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
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Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
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Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Does Running Get Better with Age?
On today's episode of The Knighton Runs Podcast, I interview Barry Karch, host of the new podcast,Running For Your Life: The Podcast for Mature Runners with Barry Karch.
Barry discovered running in his late thirties and trained hard for several years with a local group in San Antonio, Texas, before getting burnt out on it all. He spent the next 20 years simply jogging and slowly noticed his health slipping away year after year. Now in his sixties, Barry has gotten back into training seriously again for races with the purpose of living a long and healthy life. He most recently completed his first half marathon in 20 years, and has since signed up to run his first full marathon in decades this December.
His podcast, Running for Your Life, gives me weekly boosts to my motivation and mindset. I hope you'll enjoy it too!
Check out Running for Your Life: The Podcast for Mature Runners with Barry Karch
Apple Podcasts: https://podcasts.apple.com/us/podcast/running-for-your-life/id1677774768
Spotify: https://open.spotify.com/show/0dCNeIvSfDhDfKDBExuybV
Other Platforms: https://www.buzzsprout.com/2152257
Are you interested in being a guest on Barry's show to share your running story? He is looking for guests!
You can email him at barrykarch@runningforyourlife.us
Follow Barry on Instagram @barry_s_karch
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Here are three ways to become a better runner today:
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Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
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Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
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Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Everything you want in life exists outside your comfort zone.
You can achieve anything you want in life and become any person you want to become, but you need to put in the work, and "no", it won't be easy at first.
However, what if I said that in just thirty days, you can radically transform your life in any way (physically, mentally, or emotionally) for the better?
Establishing new routines and habits can be unbearably difficult at first. You might want nothing more than to avoid doing the thing you know you need to do.
But once you get over the hump of it being uncomfortable, you reach the other side. It starts to feel good. You see the benefits. When you continue to be consistent, over time you start to enjoy it.
And eventually and you become unstoppable.
In today's episode of The Knighton Runs Podcast, I share how I radically transformed my daily routine and approach to running over the last 30 days, and teach how you too can become EXACTLY the person you want to become in just 30 days.
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Here are three ways to become a better runner today:
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Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
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Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
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Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
The Boston Marathon is the best marathon in the world, but it's also one of the hardest.
That said, with the right mindset and strategy, you can run incredibly fast in Boston.
I set my PR there in 2022 and I coach many athletes to do the same there every April.
I know you can run your best race on Patriots' Day too!
You need to run smart to run well in Boston. The course is unforgiving. Having a well-thought-out plan and sticking to it is essential for doing your best.
In this episode of The Knighton Runs Podcast, Coach Chris teaches how to break down the race into three distinct segments, explains how you should feel in each town, and describes what you should be thinking as the race progresses from Hopkinton to Newton to Copley Square.
Be sure to reference the official Boston Marathon course map here: https://www.baa.org/races/boston-marathon/enter/course-information
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Here are three ways to become a better runner today:
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Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
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Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
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Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
One of the craziest things about running is...
Running race pace in training always feels 10x harder than it actually will during your race.
If you've got a big goal race coming up and you feel like you are barely hanging on right now, then take a sigh of relief, trust the process, and know that you can do it.
Believe in yourself.
This week's episode of The Knighton Runs Podcast is all about cumulative fatigue and why, "YES," you can run your race pace for the entire race if you've been following a good training program.
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Here are three ways to become a better runner today:
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Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
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Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
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Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Do you have big running goals?
Staying consistent long-term is the key to becoming your best. You've got to progressively challenge yourself month after month while being adamant about avoiding injury while training and racing.
How do you find the perfect balance between working hard and recovering enough so that you consistently move towards your goals?
On this week's episode of The Knighton Runs Podcast, I chat with Alex Burke, PT about how to stay injury free while chasing big goals!
Alex Burke is a Doctor of Physical Therapy and works as a Body Coach at TB12 Sports Performance and Recover Center in Boston, MA. Alex has seen massive improvements in his own running since joining The Knighton Lions six months ago. He is currently training to run sub 3 hours at the 2023 Chicago Marathon. In his professional life as a PT and TB12 Body Coach, Alex loves helping runners overcome and prevent injury so they can perform pain-free and reach their full potential.
Connect with Alex Burke:
Follow Alex Burke on Instagram @alexburke9
You can Email Alex at alexander.burke@tb12sports.com
Schedule a Treatment Session with Alexander Burke at the Boston, MA TB12 Center: https://tb12sports.com/pages/body-coach-schedule
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Here are three ways to become a better runner today:
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Download a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" - https://www.knightonruns.com/book
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Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
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Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Not every day is going to be sunshine and rainbows.
Some days you will wake up in the dark, it will be cold and snowing outside, and your training plan says "go do a track workout."
What do you do?
If you want to get better, you've got to embrace the challenge.
Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Are you thinking of running your first marathon?
I firmly believe that every able-bodied person can run a marathon. But I don't want you to "just finish" a marathon... I want you to enjoy it and do your best!
Marathon training isn't as intuitive as you might think.
There are so many factors that are going to affect how to best prepare for your first marathon. Who you are, your experience level, your ability, your age, your goals, and your timeline are just some of the things you need to take into account when planning out your training.
On this week's episode of The Knighton Runs Podcast, Running Coach and YouTube Creator Jane Springston shares her 10+ year journey from "just finish" beginner marathoner, to qualifying for the Boston Marathon, to coaching others to do the same.
In this episode, we give you the strategies you need to get started training the right way. We discuss the importance of longevity in the sport of running and how to improve from training cycle to training cycle.
Be sure to follow "Running with Jane" on YouTube https://www.youtube.com/@runningwithjane and check out her website https://readysetmarathon.com/
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Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
When you continually challenge yourself and do the work that you love, the person you are today is vastly wiser and more experienced than the person you were just a few years ago.
I certainly feel this way when it comes to how I coach my athletes.
On this week's episode of The Knighton Runs Podcast, I chat with my friend and fellow running coach Jessie Gruca about the biggest lessons we've learned over the years as coaches and how those lessons have shaped us into the coaches and people we are today.
Be sure to follow Jessie Gruca on Instagram @running.with.roses or on her website at https://runningwithroses.com/
Jessie also offers 1-On-1 Online Coaching as part of the Running Explained Team. Learn more at https://www.runningexplained.co/coaching ---
Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
You're running day after day, putting in the miles, getting in the workouts, but despite all of that your everyday easy run pace just isn't getting faster!
How do you know if your training is working?
In this episode of The Knighton Runs Podcast, Coach Chris teaches four signs of increasing fitness that are not pace related and explains why your easy run pace is simply not a good indicator of increasing fitness.---
Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Have you ever wondered if champions are born or made?
This week, my wife Erica and I led our high school track and field team to an undefeated dual meet season and the title of Division Champions.
This is actually the second year in a row we have won this title, something our school has not achieved in 30 years.
What makes a champion?
From day one of practice, we worked hard to establish a winning culture on our team.
We instilled the Habits of Champions into our athletes.
How can you embody the habits of champions and become one too?
In Episode 56 of The Knighton Runs Podcast, I share with you exactly what we taught our high school athletes to lead them to success and share how you can adopt these lessons to become a champion in your own running.
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Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
Let's kick off 2023 by talking about the most important thing in the world... your health!
What constitutes a healthy and supportive diet for distance runners?
What vitamins and minerals should you pay the most attention to for long-term health and optimal performance?
If you want to become the best runner you can be in 2023, you must prioritize proper nutrition.
Links mentioned in the show:
Blog Post - Proper Nutrition for Distance Runners - https://knightonruns.com/proper-nutrition-for-distance-runners/
Episode 47 - Fuel Your Run with Kristy Baumann - https://knightonruns.com/podcast-47-fuel-your-run-running-nutrition-with-kristy-baumann/
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Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
In this episode of The Knighton Runs Podcast, Coach Chris shares the importance of staying active throughout the holiday season, challenges you to get outside every day during this time, and gives an update on his spring racing schedule and what he is doing differently to get faster in 2023.
Links mentioned in the show:
Our Next Team Race! Super Sunday 5K/5M. Sign up and join the team "KNIGHTON LIONS" during registration - https://www.rcm.nu/862e5
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Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
In this episode of The Knighton Runs Podcast, Coach Chris outlines how you can learn from what worked and what didn't this past year, and build upon it in 2023. It's time to plan out your perfect spring marathon season and get started training!
Links mentioned in the show:
Holiday Gift Guide: https://knightonruns.com/the-2022-knighton-runs-holiday-gift-guide-for-runners/
Plan The Perfect Spring Racing Season: https://knightonruns.com/what-races-should-you-run-this-spring-marathon-season/
Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns
Apply for High-Touch Online Run Coaching with Coach Chris - https://www.knightonruns.com/coaching
In this episode of The Knighton Runs Podcast, Coach Chris answers listener questions on mastering the marathon taper. He explains the philosophy of the six phases of marathon training, with a focus on base building. Whether your goal race is just a couple of weeks away or you are just getting started with marathon training, this episode will teach you how to best mentally and physically prepare for the journey ahead.
Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Find Your Next Training Plan, Join Our Community, and Support The Podcast - https://www.patreon.com/knightonruns
Apply for High-Touch 1:1 Coaching with Coach Chris - https://www.knightonruns.com/coaching
In this episode of The Knighton Runs Podcast, Coach Chris shares how to best warm up for your Turkey Trot 5K to ensure you run your best race, answers your treadmill running questions, and gives details on how you can join us at the next Knighton Runs team race!
Links mentioned in the show:
https://knightonruns.com/warm-up
https://www.facebook.com/groups/runfastermarathons
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Get a free copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Get coached! Become the runner you always knew you could be at https://www.knightonruns.com/coaching
In this episode of The Knighton Runs Podcast, Coach Chris walks you through an exercise that will give you the opportunity to grade yourself on five different attributes of your running. Which of the five are you best at? Which are you bad at? Where do you need to focus to become your best?
Get a free copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
Join our team! Become the runner you always knew you could be at https://www.knightonruns.com/coaching
In this Q&A, Coach Chris answers your questions on...
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The Best Pacing Method for the Half Marathon (and Marathon)
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Sequencing of Workouts during Marathon Training (Speed vs Endurance)
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Optimizing Workout Lengths when NOT Following a Training Plan Precisely
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I also announce MY next marathon and why I chose to sign up for it!
Join The Knighton Runs Training Group to submit your questions for my weekly Live Q&A's.
Sign up now at https://www.patreon.com/knightonruns
Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
For Training Plans & Group Coaching - https://www.patreon.com/knightonruns
For High-Touch 1:1 Coaching - https://www.knightonruns.com/coaching
In this Q&A, Coach Chris answers your questions on...
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Warming Up for Your Marathon,
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Taper Week Diet Choices + Proper Carbohydrate Loading
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Focusing Your Winter Training
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Finding Mental Toughness in Races
Join The Knighton Runs Training Group to submit your questions for my weekly Live Q&A's. Sign up now at https://www.patreon.com/knightonruns
Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com
For Training Plans & Group Coaching - https://www.patreon.com/knightonruns
For High-Touch 1:1 Coaching - https://www.knightonruns.com/coaching
Kristy Baumann is a Registered Dietitian who helps runners learn how to fuel properly to support their training and have a healthy relationship with food. She is on a mission to spread the message that restricting food and following fad diets is not the answer. Having a positive relationship with food is the foundation of fueling well as a runner.
In this episode, we discuss the importance of developing a positive relationship around food while marathon training and get answers to specific nutrition and diet questions from The Knighton Lions, including:
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Lack of appetite during run training
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How to carbo load properly
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Intermittent fasting while marathon training
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Marathon fueling while Type II diabetic
Be sure to follow Kristy on Instagram @marathon.nutritionist and check out her Fuel Your Run Nutrition Course *(affiliate link)
URL to Course: https://kristy-s-school-921d.thinkific.com/courses/fuel-your-run-nutrition-course?ref=bd7751 (affiliate link)*
* Start Training like an Athlete! *
Looking for Proven Training Plans & Community Support? Join The Knighton Runs Training Group here.
Get My Book - Run Faster Marathons: The Proven Path to PR
Interested in being coached one-on-one by me? Apply for High-Touch Run Coaching here.
* Enter to Win My New Book *
Sign up for my newsletter to receive a free weekly lesson on running faster. Every week, I give away a copy of Run Faster Marathons: The Proven Path to PR to one lucky subscriber! Click Here to Enter.
* Knighton Runs Merch Shop *
You can support the show by checking out the new Knighton Runs Merch Shop! I'm excited to release a new line of Knighton Runs casual wear and camping-style coffee mugs to help you bring the spirit of the Lion into everyday life. Be brave, run with confidence, and finish fast. See you in the next episode!! - Coach Chris
While there are many different ways to train, there are a bunch of "running rules" that are widely held as gospel. Concepts like following strict-polarized training (i.e., take your easy days easy and your hard days hard) and the utmost importance of the long run for marathoners are widely promoted as "the right way to train" to train. Are these dogmas 100% true? Or is the best way to train actually more grey than it is black and white? In today's episode, coaches Chris Knighton and Sara Manderscheid debate these running dogmas and set the message straight.
Some of the "best ways to train" concepts we discuss:
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Running all your runs super hard help you get PR's?
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Consistency will yield results?
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I'm not a "real runner" unless...?
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Running to target paces is better than running by feel?
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You have to run a 20 miler before doing a marathon?
About Our Guest
Sara is an endurance athlete, a run coach, podcast host, and a Boston Qualifying runner from Boulder, Colorado. She’s been running for 15 years and ran her first marathon in a Boston Qualifying time in 2019.
Sara started her own coaching company, Elevate Your Running, at the start of the pandemic and helps committed athletes fill their cups while discovering their true athletic potential. You can find her on Instagram and Twitter at @sayrahrunshappy and @elevateyourrunning.
Follow Sara Mandeerscheid | Elevate Your Running
Instagram - @sayrahrunshappy and @elevateyourrunning
Website - https://elevateyourrunning.com/
Elevate Yor Running Podcast - Subscribe via Apple Podcasts Here
* Start Training like an Athlete! *
Looking for Proven Training Plans & Community Support? Join The Knighton Runs Training Group here.
Get My Book - Run Faster Marathons: The Proven Path to PR
Interested in being coached one-on-one by me? Apply for High-Touch Run Coaching here.
* Enter to Win My New Book *
Sign up for my newsletter to receive a free weekly lesson on running faster. Every week, I give away a copy of Run Faster Marathons: The Proven Path to PR to one lucky subscriber! Click Here to Enter.
* Knighton Runs Merch Shop *
You can support the show by checking out the new Knighton Runs Merch Shop! I'm excited to release a new line of Knighton Runs casual wear and camping-style coffee mugs to help you bring the spirit of the Lion into everyday life. Be brave, run with confidence, and finish fast.
See you in the next episode!! - Coach Chris
What rules have you put in place to support your running? In this episode, Coach Chris shares the 10 Running Rules to Live By from his book Run Faster Marathons: The Proven Path to PR.
* Start Training like an Athlete! *
Looking for Proven Training Plans & Community Support? Join The Knighton Runs Training Group here.
Get My Book - Run Faster Marathons: The Proven Path to PR
Interested in being coached one-on-one by me? Apply for High-Touch Run Coaching here.
* Enter to Win My New Book *
Sign up for my newsletter to receive a free weekly lesson on running faster. Every week, I give away a copy of Run Faster Marathons: The Proven Path to PR to one lucky subscriber! Click Here to Enter.
* Knighton Runs Merch Shop *
You can support the show by checking out the new Knighton Runs Merch Shop! I'm excited to release a new line of Knighton Runs casual wear and camping-style coffee mugs to help you bring the spirit of the Lion into everyday life. Be brave, run with confidence, and finish fast.
See you in the next episode!! - Coach Chris
What can adult marathon runners learn from the experiences of high school cross country and track & field team training?
Good high school training programs put a large focus on learning the skills of efficient running movement patterns, performing supplemental exercises to support your running, competing as a team sport vs running as an individual sport, progressing from short to long events, and much more. These are all aspects of training that high schoolers develop to become better athletes, but adults usually don't prioritize these components of running.
Join Coach Chris Knighton and Tucker Grose, cross country and track coach at Stargate High School in Thorton Colorado, and coach of adult distance runners at "Training with Tucker" for a conversation on "What can adult marathoners learn from high school runners?"
Follow Tucker Grose | Training with Tucker
Tucker's Instagram - @trainingwithtucker
Tucker's Website - https://www.trainingwithtucker.com/
The Training with Tucker Podcast - https://www.trainingwithtucker.com/podcast
* Start Training like an Athlete! *
Looking for Proven Training Plans & Community Support? Join The Knighton Runs Training Group here.
Get My Book - Run Faster Marathons: The Proven Path to PR
Interested in being coached one-on-one by me? Apply for High-Touch Run Coaching here.
* Enter to Win My New Book *
Sign up for my newsletter to receive a free weekly lesson on running faster. Every week, I give away a copy of Run Faster Marathons: The Proven Path to PR to one lucky subscriber! Click Here to Enter.
* Knighton Runs Merch Shop *
You can support the show by checking out the new Knighton Runs Merch Shop! I'm excited to release a new line of Knighton Runs casual wear and camping-style coffee mugs to help you bring the spirit of the Lion into everyday life. Be brave, run with confidence, and finish fast.
See you in the next episode!! - Coach Chris
When was the last time you ran a mile? Have you ever trained to race a mile? If there's one thing I think that marathoners don't do enough of, it's actually running FAST. If you want to get faster at the marathon, listen to this.
* Start Training like an Athlete! *
Looking for Proven Training Plans & Community Support? Join The Knighton Runs Training Group here.
Order a copy of my new book, Run Faster Marathons: The Proven Path to PR here.
Interested in being coached one-on-one by me? Apply for High-Touch Run Coaching here.
* Enter to Win My New Book *
Sign up for my newsletter to receive a free weekly lesson on running faster. Every week, I give away a copy of Run Faster Marathons: The Proven Path to PR to one lucky subscriber! Click Here to Enter.
It took me three years of hard work, but earlier this year I released my first book - Run Faster Marathons: The Proven Path to PR. In this episode of The Knighton Runs Podcast, I read to you the introduction of the book and let you know how you can enter to win a copy of the paperback edition while learning how to become a faster runner along the way!
* Start Training like an Athlete! *
Looking for Proven Training Plans & Community Support? Join The Knighton Runs Training Group here.
Order a copy of my new book, Run Faster Marathons: The Proven Path to PR here.
Interested in being coached one-on-one by me? Apply for High-Touch Run Coaching here.
* Enter to Win My New Book *
Sign up for my newsletter to receive a free weekly lesson on running faster. Every week, I give away a copy of Run Faster Marathons: The Proven Path to PR to one lucky subscriber! Click Here to Enter.
When the going gets tough, do it for others. It took me years to figure out how important making running about more than just yourself truly is. In this episode of The Knighton Runs Podcast, I share my story of how running the Boston Marathon in honor of my mom helped me overcome the wall and run the best race of my life. I also tell the stories of three of my athletes who are fundraising for important causes this year through their running and cycling.
Support Sammy Njue's Berlin Marathon Fundraising for American Cancer Society: Click Here
Support Cris Palo's Chicago Marathon Fundraising for Ronald McDonald House Charities: Click Here
Support Mike Preston's Pan Mass Challenge Fundraising for Dana-Farber Cancer Institute: Click Here
* Start Training like an Athlete! *
Looking for Proven Training Plans & Community Support? Join The Knighton Runs Training Group here.
Grab your copy of my new book, Run Faster Marathons: The Proven Path to PR here.
Interested in being coached one-on-one by me? Apply for High-Touch Run Coaching here.
* Enter to Win My New Book *
Sign up for my newsletter to receive a free weekly lesson on running faster. Every week, I give away a copy of Run Faster Marathons: The Proven Path to PR to one lucky subscriber! Click Here to Enter.
The month of June and throughout the summer is the perfect time for marathoners to focus on getting faster in preparation for their fall marathon. In this episode, Coach Chris talks about The Six Phases of Marathon Training and why you should be doing speed work NOW while you are still three to five months away from your next big marathon.
Start Training like an Athlete! *Looking for Proven Training Plans & Community Support? *Join The Knighton Runs Training Group here.
Grab your copy of my new book, Run Faster Marathons: The Proven Path to PR here.
Interested in being coached one-on-one by me? Apply for High-Touch Run Coaching here.
* Enter to Win My New Book *
Sign up for my newsletter to receive a free weekly lesson on running faster. Every week, I give away a copy of Run Faster Marathons: The Proven Path to PR to one lucky subscriber! Click Here to Enter.
Some days we thrive, while other days we just survive!
In today's episode, I interview Ciara Carter, host of the Run Thrive Survive Podcast. Ciara is a behavioral coach who works with runners and other athletes to overcome mental roadblocks while also helping them excel in their lives and careers.
What we get into:
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Ciara's story and why she started Run Thrive Survive
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Finding your unique balance between hard work and rest
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Setting big goals and keeping them in perspective
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Staying motivated to run as the years go on
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Building confidence throughout training
Follow Ciara Carter | Run Thrive Survive Podcast
Ciara's Instagram - @runthrivesurvive
Ciara's Website - https://runthrivesurvive.com/
Run Thrive Survive Podcast - LISTEN HERE!
Coach Chris Knighton | Marathon Coach
Subscribe to my newsletter and never miss an update - knightonruns.com/newsletter
Order my new book - Run Faster Marathons: The Proven Path to PR
Download my training plans - knightonruns.com/training-plan-hq
Interested in being coached one-on-one by me? - knightonruns.com/coaching
One of the biggest mistakes runners make is running at the same pace every single day. Athletes know that every run has a purpose and you need to shift through different gears throughout the week and even within the same run to improve. In this episode of The Knighton Runs Podcast, Coach Chris teaches about the runner's gearbox and how running at-top end speeds, tempo speeds, marathon pace, easy pace, and recovery pace with the right balance throughout the week is essential to become your best.
This is the third episode in a series on the essential concepts of marathon training.
Coach Chris Knighton | Marathon Coach
Subscribe to my newsletter and never miss an update - knightonruns.com/newsletter
Download my proven training plans that combine expert coaching guidance with community support and accountability. The Knighton Runs Training HQ has the resources you need to start running better now - knightonruns.com/training-plan-hq
Interested in being coached one-on-one by me? - knightonruns.com/coaching
Implementing the concept of High / Low Training is key to improving as an athlete over time. In this episode, Coach Chris teaches how to build out your training week with workouts, recovery runs, and long runs to find the optimal level of balance and enjoyment that you'll need to reach your running goals.
This is the second episode in a series on the essential concepts of marathon training.
Click Here to listen to my interview on The Running Explained Podcast
Coach Chris Knighton | Marathon Coach
Subscribe to my newsletter and never miss an update - knightonruns.com/newsletter
Download my proven training plans that combine expert coaching guidance with community support and accountability. The Knighton Runs Training HQ has the resources you need to start running better now - knightonruns.com/training-plan-hq
Interested in being coached one-on-one by me? - knightonruns.com/coaching
Striking the balance between hard work and recovery is essential to improving as a runner. Most athletes struggle to find the right ratio between stress and rest, which often leads them down a path of wasted energy, into plateaus, and towards injury. In this episode, Coach Chris Knighton explains the balance you need to find to become a stronger and faster marathoner.
This is the first episode in a series on the essential concepts of marathon training.
Coach Chris Knighton | Marathon Coach
Subscribe to my newsletter and never miss an update - knightonruns.com/newsletter
Download my proven training plans that combine expert coaching guidance with community support and accountability. The Knighton Runs Training HQ has the resources you need to start running better now - knightonruns.com/training-plan-hq
Interested in being coached one-on-one by me? - knightonruns.com/coaching
Strength training for marathoners is a topic in which my views have changed tremendously over the years. In this episode, I talk about why strength training may be more important than you think and outline an easy framework for how to incorporate it into your training program.
Get my free strength training guide by signing up for my newsletter - knightonruns.com/newsletter
Coach Chris Knighton | Marathon Coach
Subscribe to my newsletter and never miss an update - knightonruns.com/newsletter
Download my proven training plans that combine expert coaching guidance with community support and accountability. The Knighton Runs Training HQ has the resources you need to start running better now - knightonruns.com/training-plan-hq
Interested in being coached one-on-one by me? - knightonruns.com/coaching
Time and time again, I hear people repeat these same tired misconceptions about marathon training. What most people think about the long run, mileage, and speed is wrong. Here's my take on how to train THE RIGHT WAY for the marathon.
Coach Chris Knighton | Marathon Coach
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Download my proven training plans that combine expert coaching guidance with community support and accountability. The Knighton Runs Training HQ has the resources you need to start running better now - knightonruns.com/training-plan-hq
Interested in being coached one-on-one by me? - knightonruns.com/coaching
You trained hard for months in preparation to run your Fall Marathon. What should you do after it's over? And when should you start training for your next big race?
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
Last weekend I ran the best marathon of my life at the Manchester City Marathon in Manchester, New Hampshire. Onward to Boston!
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
Have you been running for years but not seeing improvements in your finish times? For many all it requires is taking the mental leap from "casual runner" to "being an athlete," to make massive improvements. This Fall I teamed up with two athletes who went on to run their 16th and 18th marathons, yet managed to PR but 10 minutes and 20 minutes each. Even if you've been running for years, it's amazing how rapidly improvements come when you get on a better training path.
Coach Chris Knighton | Marathon Coach
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Interested in being coached by me? - knightonruns.com/coaching
Moments after posting my last episode called, "Visualizing The Cape Cod Marathon," I learned the race was CANCELLED! Oh no, where do we go from here?
Coach Chris Knighton | Marathon Coach
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Join me as I visualize 2021 The Cape Cod Marathon in my mind three days before the big day.
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
This upcoming Sunday October 31, 2021, I will re-qualify for the Boston Marathon. This is my mindset going into the Cape Cod Marathon.
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
If you want to get better at running or ANYTHING, you need to consistently work on it! One skipped run easily turns into two, then into three, and then you completely forget about running all together. If you miss a run, make it up. If you need help staying on track, ask for it. Consistency is ESSENTIAL to improvement. Without it, nothing will change.
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
No matter where you are at with your running, improving your form is a continuous practice. When you run with better form, you run faster. And when you run faster, you run with better form. The two go hand and hand. Here are four techniques to incorporate into your weekly training to improve both your form and speed.
Coach Chris Knighton | Marathon Coach
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Interested in being coached by me? - knightonruns.com/coaching
I do this podcast because I want to share meaningful stories with you and get better at telling them. So much of what you see in content these days is so heavily edited and polished it's no longer authentic. This is the real me.
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
In marathoning, there are no guarantees. Yesterday at the 2021 Boston Marathon, CJ Albertson bravely led the Boston Marathon for 21 miles before ultimately fading back to a 10th place finish.
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
How will you race your next marathon? You can either race hard or race with patience. In this episode of The Knighton Runs Podcast, I share options for pacing your next race.
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
Every one has highs and lows, but ultimately you get what you deserve. When you take a zoomed-out view of who you are luck has very little to do with your situation. You become what you strive to be.
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
To run your best marathon, you need to show up to the starting line believing 100% in yourself. In this episode, I share actionable steps you can take to develop your sense of certainty in the lead up to race day.
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
As I record today's episode, the Chicago and Boston Marathons are just two weeks away. Here I riff on the marathon taper and three reasons why it can help you run the best race of your life.
Coach Chris Knighton | Marathon Coach
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Interested in being coached by me? - knightonruns.com/coaching
One of the biggest joys I get from coaching others is helping them transition from being just a runner to becoming an athlete. I did not pick up running or any sports until well into my adult life. Going through this transition myself inspired me to help others accomplish it too. In this episode, I share a bit more about my own story and touch on the benefits of thinking, training, and living like an athlete.
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
When runners focus purely on their finishing times, they close themselves off to the awesome experiences that can be found in competition, challenging courses, and going outside their comfort zone. In this podcast, I share why you might not want to be so concerned with your finish times and instead just let improvement come as you train from season to season. You can enjoy all the running world has to offer while simultaneously getting faster and stronger.
Coach Chris Knighton | Marathon Coach
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Support this podcast and get exclusive content - patreon.com/knightonruns
Interested in being coached by me? - knightonruns.com/coaching
I was recently inspired by the practice Vincent Pugliese calls "The Hour of Giving," to make generosity a clear focus of my life. Passionate runners are great at chasing their own personal goals, but sometimes this comes at a cost of being too selfish for our own good. Being generous to others not only feels amazing, but when you help others succeed, so do you. Here are five ways you can be more generous through running, develop amazing friendships, and grow your network.
Vincent Pugliese shares incredible lessons on creating the life you want to live through self-employment and entrepreneurship. If that interests you, check him out here: https://totallifefreedom.com/
Coach Chris Knighton | Marathon Coach
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Join my Marathon Training Community - https://www.facebook.com/groups/runfastermarathons
Learn about High Touch Online Run Coaching - knightonruns.com/coaching
I was nearly in tears last night after my high-school team's cross country meet. In this episode, I share a story about dedication, perseverance, and the power of teamwork.
Coach Chris Knighton | Marathon Coach
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Join my Marathon Training Community - https://www.facebook.com/groups/runfastermarathons
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Warming up before your race is essential to performing your best. The timing of the warm-up is critical but unfortunately many athletes get it wrong. In this episode, I share how to make your warm-up routine actually worthwhile.
Coach Chris Knighton | Marathon Coach
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In this episode, I talk about why you should sign up for two "tune-up" races before your next marathon. I discuss the many benefits of running tune-up races, how to schedule them, and share two different strategies for how to approach them.
Coach Chris Knighton | Marathon Coach
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In this episode, I share my top five strategies that all runners should be implementing if their goal is to get faster. Along the way, I expose some common strategies that simply DON'T work.
Coach Chris Knighton | Marathon Coach
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Learn about High Touch Online Run Coaching - knightonruns.com/coaching
Your job as an athlete is to take the steps necessary to unlock your talent and then step out of the way to give it the opportunity to shine. You never know when the talent inside of you is going to truly take flight, but if you are progressing from season to season then you are on the right path.
Coach Chris Knighton | Marathon Coach
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Learn about High Touch 1-on-1 Run Coaching - knightonruns.com/coaching
Are you living the athletic life you want now? Or is your focus misaligned with your most important goals and values? Join Coach Chris for this exercise in designing your best running life.
Coach Chris Knighton | Marathon Coach
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Join my Marathon Training Community - https://www.facebook.com/groups/runfastermarathons
Learn about High Touch 1-on-1 Run Coaching - knightonruns.com/coaching
Runners tend to think in the short term about their past performances and define themselves by their last run, workout, or race. But you are far more than just your last run. Whether it went well or poorly, the athlete you are is the summation of all you've done to get to this point. Reflect on your accomplishments to be self-confident and know when you are pushing yourself the road is always rocky.
Coach Chris Knighton | Marathon Coach
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Join my Marathon Training Community - https://www.facebook.com/groups/runfastermarathons
Learn about High Touch 1-on-1 Run Coaching - knightonruns.com/coaching
Each running season builds upon the next when you give it the opportunity to do so. I train athletes for life, not train them for races. Here's why.
Coach Chris Knighton | Marathon Coach
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Join my Marathon Training Community - https://www.facebook.com/groups/runfastermarathons
Learn about High Touch 1-on-1 Run Coaching - knightonruns.com/coaching
Do you have faith in your training? Or are you uncertain? Relinquishing control and believing in the path you are following can make the day to day of running so much more enjoyable. When you follow a proven path, you can relax knowing you will get where you want to be.
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There are four aspects of success in sport. Two are within your control and two are outside your control. How can you focus on and improve what's in your circle of control?
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Kelly Patterson is a Knighton Lion who spent the past six months training to become an ultra-marathoner. She came to Knighton Runs Coaching in Late 2020 as a new runner. She had just signed up for the Zion Ultra 100K on April 10, 2021 and wanted guidance to go from less than 10-mile long-runs to 62! Kelly had an excellent training block and successfully completed the Zion Ultra 100K, running with two friends for the entire duration of the race.
In this podcast, we dig into Kelly's journey going from being a New Runner to Ultra-Marathoner, which included completing her first Half and Full Marathon along the way!
Kelly is also a yoga and strength teacher and runs her own online studio, Kelly's Home Studio. Kelly's yoga journey began in 2005 as a freshman in college. For the next nine years, she developed a love for yoga and group fitness, and my connection to the communities I found through the practice grew. In 2014, she completed her 200-hour yoga teacher training at Baptiste Power Yoga Boston. In 2016, Kelly completed her yoga sculpt teacher certification at Corepower Yoga in Boston. Kelly has been teaching in the Boston area, and more recently virtually, ever since. Kelly now lives in Denver, Colorado.
Zion Ultra Races - https://vacationraces.com/ultras/zion/
Follow Our Guest Kelly Patterson
Kelly's Instagram – https://www.instagram.com/kellynnpat/
Kelly's Home Studio - Online Fitness Classes - https://www.kellyshomestudio.com/
Kelly's Home Studio on Instagram - https://www.instagram.com/kellyshomestudio/
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Kyle Robidoux is an avid runner, skier, local beer enthusiast, and father who has worked tirelessly to ensure that he is not defined by the boundaries that others place on him and his vision.
Born in Massachusetts and raised in Maine, Kyle was diagnosed with retinitis pigmentosa (RP), a degenerative eye disease that first affects your night vision and often leads to complete blindness, at age 11 and was declared legally blind at 19.
In 2010 Kyle was close to 250 pounds, heading down the path to type II diabetes, and having a hard time playing with his young daughter. He began to walk. Then he started to run for 30 minutes. Then an hour. Then two hours. After that two-hour run, Kyle thought he would never run that far again—until he signed up for his first race, the Maine Half Marathon.
Kyle has now completed over 25 marathons and ultramarathons, including five Boston Marathons and five 100-mile races. Kyle has focused his professional and personal career on building community. He has spent 20 years working in the nonprofit sector, including as a housing advocate helping individuals staying in shelters find permanent homes and as a community organizer.
Kyle completed The Umstead 100 Mile Endurance Run on March 27, 2021.
The Umstead 100 Mile Endurance Run is designed to help new ultra runners make the leap from 50 mile runs to the more demanding 100 mile runs. It enables runners who have difficulty finishing 100 miles in 24 hours, or just finishing 100 miles at all, the opportunity to do so when severe topography, heat, and getting lost are removed as major obstacles. Many runners find the Umstead 100 an excellent foundation for the Massanutten 100, Western States 100, Leadville 100, and Wasatch 100 runs.
Join Chris and Kyle for a conversation about his Umstead 100-mile race, training for hilly ultras in a flat city, making friends by running as a team, and breaking down the barriers to entry for athletes with disabilities into the sport.
Follow Our Guest Kyle Robidoux
Instagram – @blindbeerrunner
Twitter - @kylerrobidoux
Website – https://www.kylerobidoux.com
United In Stride | a tool for uniting visually impaired runners - https://www.unitedinstride.com
Umstead 100 Mile Endurance Run - https://www.umstead100.org
Follow Coach Chris Knighton
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Sidney Baptista is an entrepreneur and community advocate passionate about leveraging running to create experiences and connect diverse communities.
He is the Founder of PYNRS Apparel Inc. and Pioneers Run Crew, as well as the Host of the Fitness in Color Podcast. Sidney believes in the power of running to create connections, elevate voices, and champion change. While he wears many hats, his favorite two are being a proud father and husband to his wonderful family.
Join Chris and Sid for a conversation about his journey from high school sprinter to adult marathoner, entrepreneurship, finding community through running, and founding the Pioneers Run Crew and PYNRS Performance Streetwear brand.
Follow Our Guest Sidney Baptista
Sid's Instagram – @sidbap
PYNRS Apparel Inc., Performance Streetwear – @pynrs_ - https://pynrs.com/
Pioneers Run Crew - @pioneersrc - https://www.pioneersrc.com/
Sid's Podcast, Fitness in Color - @fitnessincolor_
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Liz Rock is the Co-Founder of TrailblazHers Run Co. and The Bra Run. She’s an organizer, marathoner, cyclist, and advocate for Womxn.
Join Chris and Liz for a conversation about founding a run crew, creating an exclusive space for womxn, finding balance and focus when you have multiple passions and more ideas than time. We also check-in with how Liz's running is going and how her love of cycling has flourished over the past year.
Follow Our Guest Liz Rock
Liz’s Instagram – @lizzy_rockz
TrailblazHers Run Co. – @trailblazhersrunco
Follow Coach Chris Knighton
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Dr. Bryan Kent developed a passion for running at age 12 and has been running ever since. He was a Division III collegiate athlete in Cross Country and Track and Field. After college, Bryan competed in the 2009 Amateur Triathlon World Championships in Gold Coast, Australia.
In 2020, Bryan founded Forward Spine and Sport. Forward Spine & Sport is a physical rehabilitation and movement center that integrates chiropractic and acupuncture in downtown Boston. Bryan has worked with all ages and abilities in the athletic world from novice to future Olympians.
Join Chris and Bryan for a conversation about Bryan's story in sport, his successes and challenges with training at a high level, finding his passion for chiropractic health care, starting a business during Covid-19, and learn his insight into injury prevention and care for runners of all levels.
Follow Our Guest Dr. Bryan Kent Bryan's Instagram - @bryankent
Forward Spine and Sport - @forwardspineandsport
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Introducing The Knighton Runs Podcast!
Knighton Runs helps everyday adults run further and faster than ever before by training them like the world’s best athletes.
Join Coach Chris for in-depth conversations with those who inspire us from the running community.
Find out more at - www.knightonruns.com