The Running Public

40 Episodes
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By: Kirk Dewindt & Brakken Kraker

Two endurance athletes and coaches sit down to talk all things running! We bring you high level running knowledge and present it at a practical level.

Episode 535: Kyle Cokinos - The Longest Day of Golf
#538
Yesterday at 8:19 PM

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


Training Tuesday: Analyzing a DNF
#537
Last Thursday at 1:42 AM

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!


Episode 533: Q&A
#536
06/21/2025

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


Training Tuesday: Marathon Race Week
#535
06/18/2025

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.


Episode 531: Chris Johnson
#534
06/14/2025

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. 


Training Tuesday: Nail Your Next Race
#533
06/11/2025

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


Episode 529: Backpacking Project
#532
06/07/2025

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. 


Training Tuesday: Avoiding Common Race Mistakes
#531
06/04/2025

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!


Episode 527: Current Trends in Running
#530
05/31/2025

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!


Training Tuesday: Overtraining
#529
05/28/2025

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.


Episode 525: May Q&A
#528
05/24/2025

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

Supershoes Marathon Prep When to “retire” Why warm ups matter! Pre-race excuses


Training Tuesday: Handling the Heat
#527
05/21/2025

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


Training Tuesday: How to Build a Training Plan (for Brakken)
#526
05/14/2025

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.


Training Tuesday: BK is Overseas and Just Really Needs to Race
#525
05/07/2025

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


Episode 521: Rich Ryan
#524
05/03/2025

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?


Training Tuesday: The Best Long Runs (for most people)
#523
04/30/2025

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!


Episode 519: Darla O’Connor Pt 2
#522
04/26/2025

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


Training Tuesday: The Best Trail & Mountain Workouts
#521
04/23/2025

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


Episode 517: The Best WORST Bang For Your Buck Workouts
#520
04/20/2025

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!


Training Tuesday: The Best “Bang for Your Buck” Workouts
#519
04/16/2025

Minimum recovery costs; maximum fitness gain. These are the workouts we find to be most repeatable, manageable, and enjoyable! We choose multiple options each for Speed, Threshold, and Tempo sessions.


Episode 515: Play to Your Strengths
#518
04/11/2025

Running is hard! Are you playing to your strengths as a runner or just banging your head against the wall?


Training Tuesday: Back From Vacation
#517
04/08/2025

Kirk was in California crushing marathon workouts and big mountain runs. Brakken was in Sweden… cross training? 


Episode 513: Scott Frey - Cerebral Performance
#516
04/05/2025

Scott H. Frey, Ph.D., Ed.M., is an award-winning scientist, mentor, and lifelong endurance athlete. For the past 30 years, he led a research program that focused on understanding the relationship between the brain and human performance and is now applying his methods to endurance athletes around the world.

Visit cerebralperformance.com to learn more.


Episode 512: Michael Wardian
#515
03/29/2025

Professional runner and Guinness World Record holder Michael Wardian talks goals, recent runs and races, and his work with World Vision on a clean water initiative. 


Training Tuesday: Get to Know Your Stride
#514
03/20/2025

When pace, gps or hr fails you during a race, having a metronome stride you can fall back on to ensure that you are pacing correctly is a huge advantage!


Episode 510: Sean Roach
#513
03/17/2025

Sean is the founder and owner of Emergence Physical Therapy Strength and Running Performance Center in Redmond, Oregon, an ultra runner, and a holder of multiple Master’s power lifting records.


Training Tuesday: Lessons From Intervals
#512
03/12/2025

Workout One: 12x 1000m w/ 1:00 float recovery.

Workout Two: 10x 200m w/ 150m jog recovery.

 

Both workouts didn’t quite go as planned and adjustments had to be made during. What do you take away from a workout that goes awry?

 

 


Episode 508: Non-Running AMA (mostly)
#511
03/08/2025

Life and personal questions, generated randomly, answered by us? Sounds like Long Run material!


Training Tuesday: Don’t Let Training Get in the Way of Racing!
#510
03/05/2025

“I probably shouldn’t do this cool local race because it doesn’t fit in with the training block I’m currently in.” Sound familiar? Let’s chat it out!


Episode 506: Derek Rubis Pt 2
#509
03/01/2025

You asked and we delivered! Three years after our last chat with Derek about his journey with running and his battle with colon cancer, he rejoins the show to update us on his life, health, and running.


Training Tuesday: A Conversation About Training & Goals
#508
02/26/2025

We take some time to talk through racing goals and pick each other’s brains about the training needed to accomplish them!


Episode 504: Matt Fitzgerald - Chasing Mastery
#507
02/21/2025

Matt joins us to talk about:

After three years of dealing with Long COVID, going from zero miles per week to racing a 100k Adapting his training to accommodate his body’s “new rules” His new book: Chasing Mastery


Training Tuesday: How We Think About Mileage
#506
02/18/2025

Far too many runners choose their training volume based on what others are doing. This is how we think about the appropriate volume to train at!


Episode 502: Reminders Part Two
#505
02/15/2025

We continue from where we left off last week with Kirk taking the lead on his most impactful takeaways from our early episodes.


Training Tuesday: How We Think About “Early Season Races”
#504
02/12/2025

How we approach them, our strategy, our training adjustments, and our expectations.


Episode 500: Five Years of Reminders
#503
02/07/2025

We have had the opportunity to listen to so many incredible individuals impart knowledge, wisdom, and warnings over the past 500 episodes. Today we recap some of the best lessons we’ve learned from others since starting this podcast.


Training Tuesday: 8 Mini Topics
#502
02/04/2025

Our current practices for injury prevention. How to implement hill work and at what grade of steepness. How Lactate Threshold HR and pace change over time. When to time trial and when to race. Plus more!


Training Tuesday: How We Think About “Strength Training”
#501
01/29/2025

Why should runners lift? What is really considered strength training when it comes to endurance running? How often do we think a runner should lift? Do we prioritize performance or prevention of injury? And much more!


Q&A: Your Questions Answered!
#500
01/25/2025


Training Tuesday: How We Think About “Choosing a Running Shoe”
#499
01/22/2025

This isn’t us telling you what shoes to get. We’re not telling you what shoes we think are “good”. There is really no such thing as a “good” or “bad” shoe these days; just a shoe that does or doesn’t work well for your foot and purpose. Today we discuss how to decide what shoes are likely to be a good match for your feet, your stride, and your terrain.