The Running Public

High mileage with less ‘Quality” workouts or low mileage with more Quality? Singles or Doubles? Base Building before starting Speed Work or doing it concurrently? Long Runs or Medium Runs?

Last week we discussed why a formula CAN’T accurately tell you how much hill work you should be doing. This week we discuss exactly what you SHOULD be doing in training!

A listener sent us a reel that gives a simple calculation for determining how much vertical gain every runner should be doing. Is it perfect? Just okay? Terrible?

We cover 8 great listener questions, ranging from speed work to marathon training!

Wrapping up our mini series, some aspects of running can be very overrated at times while being very underrated in certain circumstances. 

With all the recent drug bans being laid down in the running world, it’s time we talk about what performance enhancing drug use looks like in our sport.

You want to take your running seriously? These are the most underrated ways of improving!

We debate the most overrated tactics when it comes to getting faster!

Highlights include:

Spartan Racing, in the Pro Ranks, is dead and gone in North America. Athletes haven’t been paid in years, numbers have flatlined, and the opportunity to make a living as a Spartan Athlete is no longer a thing. So, today we remember peak Spartan Race. Not in sadness, but as a celebration of what once was!

Lead chiropractor and owner of Bottenfield Chiropractic Strength and Wellness, Dr Patrick has become Kirk’s go-to for injury rehab. 

US Track and Field Championships were this past weekend and oooooh baby were there some RACES!

Kris shows up to discuss racing, training, mindset and balance like only she can!

We know that you’re probably struggling to deal with the current heat wave, but we have good news: It gets better! Your body will adapt.

Jess moderates a non-serious debate between Kirk and BK regarding listener questions.

If you’re going to take running seriously, you’re going to be tracking some combination of pace, RPE, and heart rate (at the bare minimum). So, where should you start? What metric matters the most?

The questions are nicely polarized: roughly 80% nonsense and 20% running related.

We are generally our own worst enemy. Here’s how to avoid that trap while self coaching!

At what point does cross training stop being useful to your running?

Last week Tyler slid into Kirk’s DMs with some friendly training advice. This week we invited him on to chat it through on air. So sit back, grab your notebook & pen, and get ready for some great advice from a 3x Olympic Trials qualifier!

Marathon Training Ultra “time on feet” indoor vs outdoor workouts strength training racing weight

Kyle recently broke the World Record for most holes of golf played in 24 hours, covering over 90 miles en route!

Unfortunately, most of us will drop out of a race eventually. Here is how to review the race & the preceding training, draw accurate conclusions, and plan ahead to prevent it from happening again!

The audience came through with some excellent questions this month, including questions about Tapers, Lifting, Hyrox, OCR, Pacing, and Body Weight.

Kirk is making his marathon debut this weekend. We discuss the exact details of his taper, race week sleep and dietary plans, race morning routine and warm up, and his plan of attack for the race itself.

Father, teacher, Ninja Warrior, and endurance athlete. Chris epitomizes the “non pro” athlete who is chasing performance with the same dedication and intensity as the pro athletes. 

Last week we talked about avoiding common race blunders. Today, we lay the blueprint for actively succeeding on race day!

Glenn Cassidy and Edwin Leahy of Saint Benedict’s Prep School join us to discuss the 55 mile hike on the Appalachian Trail which all freshman embark on as a capstone project. 

From pre-race anxiety and cramming in too much last minute work to starting out too fast, we cover the most common ways people screw up their races!

Some might be considered “hot” takes, others are decidedly lukewarm. But these are the trends we’re noticing (and not always loving) in running right now!

Don’t skip past this one just because you aren’t running 100 mile weeks! Overtraining can happen to anyone, regardless of training volume. Here are the signs, symptoms, and causes, with some fixes and preventions thrown in for good measure.

Your questions have been stacking up so we’re diving into them today! Highlights include:

The heat and humidity has arrived. How should we go about accounting for this in training?

Last week we decided that Brakken needs to suck it, sign up for a race, and start training seriously. Today, we build him a 16 week training plan designed to address all the deficiencies he’s developed over the past few years of half-assed training.

After completing just 2 races in the past year, it is time for Brakken to sign up, show up, and get back to racing!

For the past 25 years, Rich has never stopped pursuing his goal of becoming the best runner and athlete possible. Why has he now, at the age of 39, seemingly reached new heights of fitness?

The Long Run is a staple of life for many distance runners. It is also pretty demanding on the body. Here are our favorite “bang for your buck” options!

Darla returns to talk injuries, rehab, holding on to fitness through cross training, and refusing to ever give back or back down.

Can you just do classic track workouts on the trails? Sure. But sometimes you need something specifically designed for your off road racing needs!

On Tuesday we covered the workouts that give you solid fitness benefits with very little recovery costs. Today we are taking the opposite stance: workouts that are crazy costly but have the potential for big improvements to your fitness and/or confidence!