Social Running, Marathon Bottles, & Fixing Form (Monthly Q & A)
27 Jun 2023
Contributed by Lukas
This week, we answer listener questions about racing with bottles vs. gels for fuel and hydration, s...
Feeding the Wolves w/ Fernando Cabada
20 Jun 2023
Contributed by Lukas
This week, US champ and record-holder Fernando Cabada joins us to discuss the competitive urge and f...
Working Harder isn't Always Better (w/ Nell Rojas)
13 Jun 2023
Contributed by Lukas
Up next, we talk with US champion and pro marathoner Nell Rojas about how to better approach the ide...
Running by Feel is NOT Running by Effort
06 Jun 2023
Contributed by Lukas
This week, we discuss further what running by effort should look like and why we so easily get it wr...
Shoe Drop, Overuse Injury, & Marathon Builds (Monthly Q & A)
31 May 2023
Contributed by Lukas
This week, we answer listener questions about shoe choices, marathon long run builds, and more, incl...
Developing Relentless Intuition w/ Molly Bookmyer
23 May 2023
Contributed by Lukas
This week, elite marathoner Molly Bookmyer discusses how to be intuitive in and out of running. Afte...
Training in the Gap: Recovery and Maintenance
16 May 2023
Contributed by Lukas
This week, we wrap up the training periods series with the final topic: recovery and maintenance. Af...
The Best Possible Race Week
09 May 2023
Contributed by Lukas
This week, continuing the training periods series, we discuss the final period–sharpening and raci...
Maintenance, Shorts, & Marathon Speed (Monthly Q and A)
02 May 2023
Contributed by Lukas
This week, we answer listener questions about long runs during maintenance, shorts vs. tights, and m...
Joining Strength and Speed
25 Apr 2023
Contributed by Lukas
This week, we move to the next topic in our training periods series, a look at the strength period a...
What is good aerobic condition?
18 Apr 2023
Contributed by Lukas
This week, we introduce the second installment in our series on training periods: aerobic conditioni...
How to Build the Best Base
11 Apr 2023
Contributed by Lukas
Up next, we begin a new series on the different periods of training and what they should look like, ...
Solving an Underdiagnosed Condition w/ Dr. Maskill
04 Apr 2023
Contributed by Lukas
This week, Dr. John Maskill joins us again to discuss exertional compartment syndrome–one of the m...
HR Data, Pacing Charts, & Nagging Injuries (Monthly Q & A)
28 Mar 2023
Contributed by Lukas
For this monthly Q&A, we answer listener questions about HR data, pacing charts, and nagging inj...
Recovery Series: Laser, Dry-Needling, and More
21 Mar 2023
Contributed by Lukas
This week, we conclude our several-week recovery series with a look at laser, dry needling, ultrasou...
Recovery Series: Myofascial Release
14 Mar 2023
Contributed by Lukas
This week, we address the next installment in the recovery series: myofascial release and soft-tissu...
Make-up miles, baking soda, and swimming (Monthly Q & A)
28 Feb 2023
Contributed by Lukas
This week, we answer listener questions like whether to make-up mileage missed, what is the performa...
Recovery Series: HOT & COLD
21 Feb 2023
Contributed by Lukas
This week, we continue the recovery series with an examination of the effects of hot and cold therap...
Recovery Series: REST
14 Feb 2023
Contributed by Lukas
This week, we kickoff our series on recovery methods with a discussion on the first element in the R...
Achilles and Plantar Fascia w/ Dr. Maskill
07 Feb 2023
Contributed by Lukas
This week, orthopedic surgeon Dr. John Maskill discusses achilles and plantar fasciitis, including w...
Focus Techniques, Treadmill Problems, and GPS (Monthly Q & A)
31 Jan 2023
Contributed by Lukas
This week, we answer listener questions about effort training on a treadmill, enduring hard workouts...
Listen to Your Body & Control Inner Dialogue
24 Jan 2023
Contributed by Lukas
This week, we continue our examination of toughness in terms of how to listen to your body and fine-...
Challenges vs. Threats
17 Jan 2023
Contributed by Lukas
This week, we continue examining the concept of toughness as defined in Steve Magness’s Do Hard Th...
Am I tough enough?
10 Jan 2023
Contributed by Lukas
This week, we discuss insights about toughness and resilience from Steve Magness’s book Do Hard Th...
How to Follow Through
03 Jan 2023
Contributed by Lukas
This week, we discuss how to follow through with goals by using the four disciplines of execution fr...
Race distance, down weeks, and trail running (Monthly Q & A)
27 Dec 2022
Contributed by Lukas
It’s monthly Q & A time! This week, we answer your questions about trail running, upping race ...
Eat that Frog during the Holidays
20 Dec 2022
Contributed by Lukas
This week, we discuss dealing with the holidays and a helpful approach to productivity and prioritiz...
Intersecting Self-discipline and Agility
13 Dec 2022
Contributed by Lukas
This week, we discuss the importance of both self-discipline and agility, weighing the words of scie...
Cadence Conversation w/ Todd Buckingham, PhD
06 Dec 2022
Contributed by Lukas
This week, we talk with pro triathlete and exercise science professor Todd Buckingham, PhD about wha...
Biking, Snow Running, and Shoe Drop (Monthly Q and A)
29 Nov 2022
Contributed by Lukas
This week, we answer your questions about biking for additional training stimulus, pros and cons of ...
Health Benefits of Running
22 Nov 2022
Contributed by Lukas
This week, we render an examination of some of the most valuable non-performance benefits of running...
Flow: What It Means for Runners
15 Nov 2022
Contributed by Lukas
This week, we tackle Mihaly Csikszentmihalyi’s book flow: what it is and how to achieve it and wha...
Downtime and Down Cycles
08 Nov 2022
Contributed by Lukas
This week, we discuss considerations for downtime and down cycles in training and ways to benefit be...
Overtraining, Marathon Warmups, and Easy vs. Jog (Monthly Q and A)
01 Nov 2022
Contributed by Lukas
This week, we answer your questions about easy vs. jogging efforts, what to do for marathon warmups,...
Matching Effort and Expectation
25 Oct 2022
Contributed by Lukas
This week, we discuss Mismatch Theory and how to navigate gaps in expectations and perceptions of ef...
Progress over Perfection w/ Futsum Zeinasellassie
18 Oct 2022
Contributed by Lukas
This week, pro runner and US 10 mile champion Futsum Zeinasellassie discusses consistency in trainin...
The Problem with Pace
11 Oct 2022
Contributed by Lukas
This week, we discuss training specificity and common approaches to training pace, breaking down tho...
Understanding Intervals
04 Oct 2022
Contributed by Lukas
This week we discuss interval workouts, what they do for us, and how to best achieve it. Stick aroun...
Intensity, changing plans, and easy efforts (Monthly Q and A)
27 Sep 2022
Contributed by Lukas
This week, we answer your questions about workout intensity and cross training, changing a season’...
Dealing with Disruption
20 Sep 2022
Contributed by Lukas
This week, we discuss how to respond to disruptions in training and reminders to help minimize disru...
Successful Marathon Preparation
13 Sep 2022
Contributed by Lukas
This week, we finish our marathon discussion. Last week was on successful marathon execution and thi...
Successful Marathon Execution
06 Sep 2022
Contributed by Lukas
This week, we bring together the best readings and advice on running a successful marathon and discu...
Efficiency, Tapering Long Runs, and Fatigue (Monthly Q and A)
29 Aug 2022
Contributed by Lukas
This week, we answer listener questions about running efficiency and economy, tapering long runs, an...
When to Go All-out
23 Aug 2022
Contributed by Lukas
This week, Andi and Zach discuss when runners should go all out, defining what it looks like to go a...
Essentials for Successful Rehabilitation w/ Rob Andro, PTA
16 Aug 2022
Contributed by Lukas
This week, Endurance Rehabilitation and Athletics PTA Rob Andro joins the show to discuss the essent...
Patience with Urgency w/ Andrea Pomaranski
09 Aug 2022
Contributed by Lukas
This week, elite marathoner and coach Andrea Pomaranski discusses returning to the sport and the rol...
Race hydration, HIIT workouts, and pacing (Monthly Q & A)
02 Aug 2022
Contributed by Lukas
In this episode, we answer listener questions about in-race hydration, HIIT workout efficacy, and pa...
Minimizing Mistakes, Maximizing Triumphs (World Champs pt 2)
26 Jul 2022
Contributed by Lukas
This week, we finish our discussion of the 2022 World Athletics Championships as well as mistakes an...
Mistakes and Triumphs in Racing (and World Champs report!)
19 Jul 2022
Contributed by Lukas
In this episode, we discuss triumphs and mistakes in racing, using the first weekend of the World Ch...
The Rules for Realizing Your Dreams
12 Jul 2022
Contributed by Lukas
This week, we discuss the rules to realizing your dreams, rules specifically for runners around what...
Fight No Matter What w/ Zouhair Talbi
05 Jul 2022
Contributed by Lukas
In this episode, world class track runner Zouhair Talbi discusses what it takes to be among the best...
Wet shoes, hamstrings, and comparing distances (Monthly Q & A)
28 Jun 2022
Contributed by Lukas
In this listener Q&A episode, Andi and Zach answer questions about wet shoes, hamstring injuries...
Personal Best by Effort w/ Lindsay Flanagan
21 Jun 2022
Contributed by Lukas
On the show today, professional marathoner Lindsay Flanagan discusses her pr marathon by effort. Aft...
Time Management for Runners
14 Jun 2022
Contributed by Lukas
This week, Andi and Zach discuss a comprehensive approach to time management for runners. In the wor...
Winning Mindset for Every Runner w/ Dakotah Lindwurm
07 Jun 2022
Contributed by Lukas
Pro marathoner and coach Dakotah Lindwurm joins the show to discuss how to develop a winning m...
Training Adjustments, Plateauing, and Marathon Recovery
31 May 2022
Contributed by Lukas
This week, Andi and Zach answer listener questions about making training adjustments, what to do abo...
Getting the Most out of Yourself and Others w/ Brian Diemer
24 May 2022
Contributed by Lukas
Olympic medalist and renowned coach Brian Diemer discusses how to get the most out of yourself and o...
Shin Splints and Foot Pain Solutions w/ Dr. Marie Whitt
17 May 2022
Contributed by Lukas
Dr. Marie Whitt joins the show to discuss common runner problems like shin splints and foot pain, sh...
How to Run by Effort
10 May 2022
Contributed by Lukas
This week, we discuss our favorite topic: running by effort. We break down why runners approach trai...
What all runners need to know about their pelvic floors w/ Betsy Petry-Johnson
03 May 2022
Contributed by Lukas
Physical Therapist Betsy Petry-Johnson joins us again, this time to discuss the role of the pelvic f...
Tune up races, routines, and training priorities
26 Apr 2022
Contributed by Lukas
Andi and Zach respond to listener questions, covering questions about tune-up races, routines, and t...
What Runners Need to Know about Glutes w/ Betsy Petry-Johnson
19 Apr 2022
Contributed by Lukas
Physical therapist Betsy Petry-Johnson joins us to discuss gluteal function and the importance of th...
Returning to Confidence w/ Carrie Verdon
12 Apr 2022
Contributed by Lukas
On the show today, professional marathoner Carrie Verdon discusses running through the different sta...
Cross Training w/ Colleen Quigley
05 Apr 2022
Contributed by Lukas
Colleen Quigley joins the show to talk about cross training to an Olympic qualification and how cros...
Racing shoes, drills, and dead butt
29 Mar 2022
Contributed by Lukas
This week, we’re answering your questions, including questions about racing shoes, drills, dead bu...
Pushing Through w/ Yared Nuguse
22 Mar 2022
Contributed by Lukas
During the show today, Olympian, NCAA champ, and NCAA record-holder Yared Nuguse discusses taming ou...
"Be honest. Be patient." w/ Benard Keter
15 Mar 2022
Contributed by Lukas
Olympian Benard Keter reveals his process to progress through years of continued growth in the sport...
The Science of LOSING Fitness w/ Todd Buckingham, Ph.D
08 Mar 2022
Contributed by Lukas
Todd Buckingham of the Mary Free Bed Sports Rehabilitation Performance Lab makes his 3rd appearance ...
Hills, mid-week long runs, and micronutrients
01 Mar 2022
Contributed by Lukas
In this month’s Q and A episode, we respond to listener and AtoZrunner questions about how to appr...
Ways to Build Leg Strength
22 Feb 2022
Contributed by Lukas
Leg strength for a myriad of reasons is one of those predetermining factors for success in running. ...
How Social Media Affects Runners
15 Feb 2022
Contributed by Lukas
Andi and Zach continue the discussion about social influences on runners by breaking down how runner...
How Social Influences Affect Runners
08 Feb 2022
Contributed by Lukas
To better understand how other people influence us as runners, Andi and Zach unpack research on soci...
Breaking Barriers and Facing Fears w/ Patti Catalano Dillon
01 Feb 2022
Contributed by Lukas
Patti Catalano Dillon shares her epic marathoning legacy of the 1970s and ‘80s. From world records...
Watch data, winter running, and long runs
25 Jan 2022
Contributed by Lukas
In this month’s Q and A episode, we feature listener and subscriber questions about Garmin data ef...
A Pain Guide for Runners
18 Jan 2022
Contributed by Lukas
We discuss pain and injury from running and a simple 4-step protocol to effectively reducing injury ...
"State of the Sport" w/ Alex Andrei
11 Jan 2022
Contributed by Lukas
Alex Andrei is tackling the challenge of how to grow the sport of track and field, and he joins us h...
Running Journey w/ Diane Nukuri
04 Jan 2022
Contributed by Lukas
Diane Nukuri shares her running journey, from teenage Olympian to sidelined with injury and back aga...
Lessons Learned in 2021
28 Dec 2021
Contributed by Lukas
With the many conversations and great ideas shared in the last year, we decided to take a moment and...
Hip Flexor Health w/ Christine Koth, MPT
21 Dec 2021
Contributed by Lukas
Christine Koth, physical therapist, author, and hip specialist discusses how those hip muscles work ...
Food Tips for Busy Runners w/ Chelsea Plummer (Mae's Menu)
14 Dec 2021
Contributed by Lukas
Chelsea Plummer of Mae’s Menu, recipe designer and marathoner, talks food for runners, specificall...
Understanding Fartleks
07 Dec 2021
Contributed by Lukas
Fartleks are one of the most common types of workouts used in training plans today and yet are...
Enduring the Load w/ Stefanie Flippin
30 Nov 2021
Contributed by Lukas
Stefanie Flippin, USA 100mi champ and top 10 all-time in the world, talks about how to endure, from ...
Happy, Healthy, Hungry for More w/ Allie Kieffer
23 Nov 2021
Contributed by Lukas
Allie Kieffer joins us today to discuss her return from injury, specifically, a return that finds he...
Embracing Repetition w/ Mario Mendoza
16 Nov 2021
Contributed by Lukas
USA trail running champ Mario Mendoza joins us to discuss the repetitiveness of long-distance runnin...
Life Surrounding the Sport w/ Makena Morley
09 Nov 2021
Contributed by Lukas
Makena Morley (2021 USA 25k Champion) joins the show to discuss running and life priorities, and And...
Trying New Distances w/ Erika Kemp
02 Nov 2021
Contributed by Lukas
Erika Kemp (2021 USATF 25k Road Champs runner-up) joins the show to discuss variety in racing and co...
Now what? (I ran the race... what now?)
26 Oct 2021
Contributed by Lukas
Andi and Zach share post-race considerations, reflecting on races and examining how best to restart ...
Confidence w/ Courtney Frerichs
19 Oct 2021
Contributed by Lukas
Courtney Frerichs discusses the challenges of fluctuating confidence and what athletes of any degree...
Post-race Recovery
12 Oct 2021
Contributed by Lukas
Andi and Zach discuss the 3 essentials to optimizing post-race recovery, breaking down what inhibits...
Cycling for Runners w/ Todd Buckingham
05 Oct 2021
Contributed by Lukas
Todd Buckingham, Ph.D., Lead Exercise Physiologist, Mary Free Bed Sports Rehabilitation Performance ...
Starting from Scratch w/ Natosha Rogers
28 Sep 2021
Contributed by Lukas
Natosha Rogers, NCAA 10,000m and USATF Half Marathon champion, joins Andi to talk the hard truths ar...
Functional Movement
21 Sep 2021
Contributed by Lukas
Andi and Zach define and explore the concept of functional movement and the importance of such work ...
Back Health w/ Phil Wharton
14 Sep 2021
Contributed by Lukas
Phil Wharton, world-renowned musculoskeletal specialist, joins Andi and Zach to discuss back health ...
Improving POSTURE for Running
07 Sep 2021
Contributed by Lukas
Andi and Zach discuss the importance of posture for runners, noting work like Jay Dicharry’s Runni...
Seizing Opportunity w/ Kate Grace
31 Aug 2021
Contributed by Lukas
Kate Grace joins the show to share the astounding roller coaster ride of her 2021 summer and some le...
A Study of AQUA JOGGING
23 Aug 2021
Contributed by Lukas
Andi and Zach review recent studies on the effects of aqua jogging on aerobic fitness, neuromuscular...
LEARNING from other runners w/ Matt Chittim of The Rambling Runner podcast
17 Aug 2021
Contributed by Lukas
Matt Chittim of The Rambling Runner podcast joins Andi and Zach to discuss takeaways and lessons lea...
Tokyo Olympics Running RESULTS (part 2 of 2)
10 Aug 2021
Contributed by Lukas
Andi and Zach wrap up the Tokyo Olympics coverage by unpacking the second week of competition and th...
Tokyo Olympics Running RESULTS (part 1 of 2)
03 Aug 2021
Contributed by Lukas
Andi and Zach break down the first week of Track and Field at the Tokyo Olympics, including finals i...
Tokyo Olympics Ultimate Running Preview!
27 Jul 2021
Contributed by Lukas
Andi and Zach go all-in on the Tokyo Olympics preview! Everything you need to know about distance ra...