The MaxMile Running Podcast
Join Nick Hancock for practical running advice, honest conversations and stories from the people who run, coach and work in the sport.The MaxMile Running Podcast covers training, racing, strength, fuelling and the realities of fitting running around work, family and everything else. Expect solo episodes, conversations with coaches and guests, and useful ideas to consider in your own running — from your first half marathon to longer days on the trails.Formerly the Maximum Mileage Running Podcast. The existing episode archive remains part of the show, including conversations with its earlier hosts and guests.Find MaxMile at https://gomaxmile.com an...
Why Your Heart Rate Is So High on Easy Runs (and The Fix)
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Nick explains how he uses heart rate alongside effort, the talk test and training context, and discusses wrist readings, zones and changes during a run.
Adapted for audio from Nick's YouTube video, originally published 2026-09-23. Original: https://www.youtube.com/watch?v=6AoaKi7T-Do
MaxMile: https://gomaxmile.com
Maximum Mileage Coaching: https://www.maximummileagecoaching.com
Music: Meant to Be by indoorcat / Musicbed.com.
Thanks for listening to The MaxMile Running Podcast with Nick Hancock. Follow the show and share this episode with a...
The Least You Can Run And Still Get Faster
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A practical discussion of fitting training around a busy life, the different jobs of easy, quality and long runs, and the role of strength and consistency.
Adapted for audio from Nick's YouTube video, originally published 2026-09-21. Original: https://www.youtube.com/watch?v=salt4256kBw
MaxMile: https://gomaxmile.com
Maximum Mileage Coaching: https://www.maximummileagecoaching.com
Music: Meant to Be by indoorcat / Musicbed.com.
Thanks for listening to The MaxMile Running Podcast with Nick Hancock. Follow the show and share this episode with...
You’re Not Too Old to Get Faster
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Nick discusses training as you get older: how to distribute quality work, consider recovery, and keep strength, sleep and fuelling in view.
Adapted for audio from Nick's YouTube video, originally published 2026-10-15. Original: https://www.youtube.com/watch?v=zPXAv8AC4VU
MaxMile: https://gomaxmile.com
Maximum Mileage Coaching: https://www.maximummileagecoaching.com
Music: Meant to Be by indoorcat / Musicbed.com.
Thanks for listening to The MaxMile Running Podcast with Nick Hancock. Follow the show and share this episode with a runner who...
From Beginner To Intermediate Runner in 9 months
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A roadmap for progressing beyond beginner running, covering easy effort, strides, quality sessions, strength and signs of progress.
Adapted for audio from Nick's YouTube video, originally published 2026-10-25. Original: https://www.youtube.com/watch?v=nZXagbGLgwU
MaxMile: https://gomaxmile.com
Maximum Mileage Coaching: https://www.maximummileagecoaching.com
Music: Meant to Be by indoorcat / Musicbed.com.
Thanks for listening to The MaxMile Running Podcast with Nick Hancock. Follow the show and share this episode with a runner who would find it useful.
...
Welcome to The MaxMile Running Podcast
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Nick Hancock introduces The MaxMile Running Podcast and what is coming next: practical coaching discussions, listener questions, conversations with guests and coaches, and audio adaptations from his YouTube channel. He also talks about MaxMile and Maximum Mileage Coaching, and invites listeners to share their running questions.
Music: "Meant to Be" by indoorcat / Musicbed.com.
Thanks for listening to The MaxMile Running Podcast with Nick Hancock. Follow the show and share this episode with a runner who would find it useful.
MaxMile | Personal coaching
Ultra Marathon Training Tips for Technical Trails, Fueling & Mental Toughness with Daniel Hamilton
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In this episode, I sit down with ultra runner, veteran, and mental health counselor Daniel Hamilton to talk about what actually matters when training for ultramarathons and technical trail races.
We dive into how to run technical terrain more efficiently, improve cadence and downhill running, train on tired legs, and why so many ultra runners are too focused on pace. Daniel also shares lessons from his own racing career, including fueling strategies after dealing with severe blood sugar issues during competition and how mental toughness plays a huge role in endurance...
Mental Strength for Runners: Building Confidence, Avoiding Burnout & Overcoming Imposter Syndrome with Shannon Mick
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In this episode of the Maximum Mileage Podcast, I sit down with licensed professional counselor, ultrarunner, and mindset coach Shannon Mick to talk about something that doesn’t get enough attention in endurance training: the mental side of running.
We explore how mindset directly impacts performance, consistency, and long-term progress, especially for runners navigating setbacks, self-doubt, or burnout.
Shannon shares her journey from early injuries and uncertainty to becoming an ultramarathon athlete, and how her background in mental health shapes the way she helps runners build resilience, confidence, and a...
Your Running Plan Is Useless If It Can’t Do This
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Most running plans look great on day one.
Then real life happens.
You miss a session. Work gets busy. Your long run goes badly. You pick up a niggle. You race harder than planned.
And the plan just carries on like nothing happened.
That’s the problem.
In this video, I explain why a good running plan isn’t just a list of workouts… it’s a decision-making system. I’ll show you what your train...
Jason Koop: AI in Running, Ultra Training, and How to Get Faster
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In this episode, Nick Hancock hosts trail and ultra-running coach Jason Koop to talk about ultra running training, performance, and the role of AI in coaching.
Jason shares how he coaches both elite ultra runners and everyday athletes, and what actually drives improvement. They break down key training principles like progressive overload, increasing mileage, periodization, and recovery, along with how elite athletes use highly individualized training, nutrition, and strength work to gain an edge.
You’ll also learn:
Why inc...Stop Guessing: How to Actually Manage Running Injuries | Paddy Lally
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In this episode of the Maximum Mileage Running Podcast, we’re joined by team physio Paddy Lally to break down what runners actually need to know about injuries, recovery, and long-term performance.
Paddy works with everyone from everyday runners to elite athletes, and brings both clinical expertise and personal experience as a former GB age-group triathlete and a 2:57 marathoner.
We dive into how to tell the difference between normal soreness and a real injury, why so many runners get stuck in the cycle of recurring niggles, and the key fac...
Strength Training for Runners: Improve Performance, Prevent Injury & Train Smarter with Dr. Richard Blagrove
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In this episode, I sit down with Dr. Richard Blagrove, an applied exercise physiologist, strength and conditioning coach, and author of Strength and Conditioning for Endurance Runners.
We break down how runners can use strength training to improve running economy, reduce injury risk, and build long-term durability. Dr. Blagrove shares practical, evidence-based guidance on how to structure strength work alongside running, including when to schedule sessions, how to individualize your approach, and what actually matters for performance.
You’ll also hear how strength training differs for middle-distance versus marathon ru...
From Pro Runner to Cancer Survivor: Redefining Performance with Adam Freudenthal
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In this episode, I sit down with my friend Adam Freudenthal, former professional runner, ultrarunner, and cancer survivor, to talk about resilience, identity, and redefining performance after a life-changing diagnosis.
Adam competed at an elite level with ASICS Greenville Track Club Elite, running 14:15 for 5K and 1:05 for the half marathon. In 2020, he was diagnosed with testicular cancer and underwent surgery and intensive chemotherapy before being declared cancer-free later that year.
We dive into his journey through cancer treatment, the mental and physical challenges of returning to running, and how...
Chasing a 268-Mile Record: Inside Jon Shield’s Brutal Spine Race Prep
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In this episode, I sit down with ultra-endurance athlete Jon Shield, one of the most accomplished extreme racers in the world. From winning across the Beyond the Ultimate Global Race Series to tackling brutal multi-day events like the Spine Race, Jon has built a reputation for performing in the harshest conditions imaginable.
Now, he’s just weeks out from the 268-mile Montane Spine Race, often called Britain’s most brutal, chasing redemption and a sub-70-hour record.
We dive into:
How Jon is balancing injury, recovery, and peak perfo...Bob Becker at 80: Badwater 135, Marathon des Sables & the Secrets to Ultra Longevity
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In this episode of the Maximum Mileage Running Podcast, I sit down with ultrarunner and race director Bob Becker, who at 80 years old became the oldest finisher in history of Badwater 135, one of the toughest ultramarathons in the world.
Bob shares his journey into ultrarunning, including his early experience at the Marathon des Sables, and what it takes to train, fuel, and stay resilient across decades in the sport. From racing in extreme heat and managing sleep deprivation to building durability and preventing injury, this...
Sam Foster on Sobriety, Structure, and a Sub 3 Marathon
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In this episode, we sit down with Sam Foster to explore how running became the catalyst for a complete life shift.
Before chasing performance goals, Sam spent years in the hospitality industry navigating long hours, heavy drinking, and feeling stuck in a cycle that was hard to break. What started as a simple decision to go for a run gradually turned into something much bigger.
We talk through Sam’s journey into sobriety, the challenges of building consistency, and the lessons learned along the way, including the importance of fu...
Don’t Stop ‘Til You Get Enough (feat. Hannah Witt)
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In this episode, we’re flipping the mic and Nick’s interviewing me, Hannah Witt, so you get the full backstory.
I grew up in a tiny town in Tennessee, didn’t even start running that early, and somehow ended up running in college and building a life around this sport. Along the way, I’ve made a lot of mistakes, learned a lot, watched way too much YouTube (Old Gregg, “I like turtles” kid…you know the vibe), and played an unreasonable amount of Chip’s Challenge.
Now I live in the mo...
When the Miles Start to Pinch: Dawn Lisenby on Strength, Injury, and Going the Distance
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In this episode, I sit down with Dawn Lisenby, ultra runner, coach, and CEO and race director of East Coast Trail Racing, for a conversation that I think so many runners need to hear, especially this time of year. We talk about what happens when training starts to catch up with you, how small issues can turn into bigger injuries, and why strength and mobility are not optional if you want to keep running long term. Dawn shares her experience with a serious labral tear, how she avoided surgery, and what she learned...
Inside the Physiology of Endurance with Mike Weiss: Altitude, Iron, and Smarter Training
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In this episode of the Maximum Mileage Running Podcast, I sit down with exercise physiologist Mike Weiss of Alta Health and Performance Solutions to dig into the science behind endurance performance and what it really means to train smarter.
We start by exploring Mike’s background and his specialization in environmental physiology, including how the body responds to altitude and heat. We break down what is actually happening at altitude and why it is not about less oxygen, but less pressure, and how that impacts your performance.
We also ge...
From College Runners to Perimenopause: Training, Fueling & Performance Across Every Stage | Sonja Friend-Uhl
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In this episode of the Maximum Mileage Running Podcast, I’m joined by world-class athlete and coach Sonja Friend-Uhl, Assistant Coach for the men’s and women’s cross country and track teams at Florida Atlantic University and a lifelong competitor who continues to perform at a high level as a Masters athlete.
We dive into what it really looks like to pursue high performance across every stage of a female runner’s life, from the pressures collegiate athletes face today to the realities of training through perimenopause.
Sonja...
From the Military to Mental Health: Daniel Hamilton on Stress, Service, and Endurance
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In this episode, Coach Hannah sits down with ultra runner, military veteran, and licensed counselor Daniel Hamilton to talk about identity, service, and the challenges of transitioning from high-stress environments to everyday civilian life.
Daniel shares his path from running competitively at King College in Bristol, Tennessee, to serving in the military, and eventually building a counseling practice dedicated to helping those who carry heavy stress in their professions.
After leaving the military, Daniel experienced firsthand how difficult the transition to civilian life...
Bob Seebohar (Founder of eNRG Performance): Fixing Runner Gut Issues & Metabolic Efficiency for Endurance Athletes
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In this episode of the Maximum Mileage Running Podcast, coaches Hannah Witt and Faye Johnson sit down with renowned sports dietitian and exercise physiologist Bob Seebohar, founder of eNRG Performance and a leading voice in endurance sports nutrition.
Bob shares how his journey from triathlon led to a career focused on solving one of the most common issues endurance athletes face: gastrointestinal distress during training and racing. Instead of accepting GI problems as “part of the sport,” Bob explains why they’re often preven...
Running With Autoimmune Disease & Rethinking Injury Prevention with PT Sammie Lewis
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What if the real reason runners get injured has less to do with their running form and more to do with what is happening inside the body?
In this episode, I sit down with physical therapist and endurance athlete Sammie Lewis to talk about runner health, injury prevention, and the systemic factors that often get overlooked. Sammie shares her personal experience managing ankylosing spondylitis, celiac disease, and life after a thyroidectomy for Graves' disease while continuing to run, and how those challenges shaped the way she approaches...
Trailblazing the American Southeast with Dirty Wolf Racing Founder Richard Abernathy
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The American Southeast is quickly becoming one of the toughest proving grounds in ultrarunning.
In this episode of the Maximum Mileage Running Podcast, Hannah Witt talks with Richard Abernathy, founder and race director of Dirty Wolf Racing, and Myles Flott, the technology expert helping build Dirty Wolf’s new website for runners.
Richard shares how Dirty Wolf Racing grew from a small grassroots race in 2017 into a collection of challenging and creative trail events across the Southeast. From the steep climbs of the ...
From Law Enforcement to Running Leader: Dr. Ann Burke on Discipline, Community, and Coaching
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In this episode of the Maximum Mileage Running Podcast, Coach Hannah sits down with Dr. Ann Burke, certified running coach, law enforcement leader, and founder of the Delray Beach Running Company.
With more than 80 marathons completed and decades of leadership experience, Dr. Burke shares what it takes to build runners the right way. From launching a running store through relentless community engagement to creating one of the most inclusive and safety-focused run communities in South Florida, her approach is rooted in discipline, standards, and protecting the athlete.
They discuss...
More Than a Runner: Sarah Crouch on Writing, Racing, and Reinvention
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What happens when your identity shifts, but your fire to compete does not?
In this episode of the Maximum Mileage Running Podcast, Hannah and Rach sit down with Sarah Crouch, retired American professional runner, accomplished novelist, and still an elite-level competitor on the race scene.
Sarah shares about her transition from full-time professional running into the world of writing, and how stepping into a creative identity did not mean stepping away from competition. We talk about evolving beyond the “pro runner” label, navigating reinvention, and building a life that is b...
From Track Laps To Ironman: Dave Ragsdale On Building Triathlon Culture And Calling 500,000 Finishes
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What changes in a person between the roar of a finish chute and the fifth step beyond it? We sit down with legendary announcer and endurance lifer Dave Ragsdale to trace the journey from high school track to Florida’s triathlon boom to the Ironman mic, where he has welcomed more than 500,000 athletes home and learned how belief becomes real.
Dave takes us inside the craft of announcing: the athlete briefings that turn chaos into calm, the “no stupid questions” moments that build first‑timer courage, and the long race days that dem...
The Hotseat with Ste Winrow, Performance Nutrionist - Jan 2026
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This month's Hot Seat features repeat guest Steve Winrow of Winrow Performance, answering nutrition questions from our coaching athletes. Steve is a sports nutritionist with a background in exercise physiology, working with everyone from recreational runners to professional tennis players. He's also one of Nick's current athletes, training for a sub-3 Manchester Marathon.
Topics Covered
Overmarketed Nutrition Trends Steve calls out three: low-carb/keto diets (no benefit for endurance performance — the "godfather" keto study was based on just five athletes), fasting protocols (overstated benefits la...
We’re back… and we’re done “dieting” through marathon training (with Tina Muir)
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We’re back… for the first proper Maximum Mileage Podcast in just over a year. Nick and Faye catch up on what’s changed at Maximum Mileage (new coaches, Faye going full-time, a growing global community)… plus their own running years, highs and lows, and a bit of real talk about health, recovery, and what actually matters.
Then we’re joined by Tina Muir (former GB and Northern Ireland international) for an honest conversation about diet culture, underfuelling, RED-S, and why trying to “cut weight” w...
The Hotseat - July 2025
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Join us for another action-packed episode of real running talk, pro-tips, and a bit of humour to keep things lively. Tune in, learn, laugh, and take another stride towards becoming the best runner you can be. Remember, at Maximum Mileage, we're all about running long, running strong, and relishing the journey!
Thanks for listening to The MaxMile Running Podcast with Nick Hancock. Follow the show and share this episode with a runner who would find it useful.
MaxMile | Personal coaching
Supplementation for Runners!
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In this episode, Nick talks through his "supplement stack" and why he takes these specific supplements!
Supplements for running are all the rage and it can be a real minefield of what is good and what is snake oil!
Thanks for listening to The MaxMile Running Podcast with Nick Hancock. Follow the show and share this episode with a runner who would find it useful.
MaxMile | Personal coaching
S2E11 Goal Setting with Coach Faye
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New Year, New You, right? You're going to turn over a new leaf, pick up a new hobby, fit in more exercise, run every race that's advertised on your TikTok and start that über specific diet you've seen on instagram. And then 48 hours later it's all fallen apart. We've all been there. But fear not, because Coach Faye is here to set you on the right path to achieving your goals by...(drum roll please)...actually considering how and why you set them in the first place!
Naturally there are a fair...
S2E10 Training For Different Distances
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It's 2025 and we're hitting the trails and roads hard!
In this episode, Matt being the nosy bugger that he is, wants to know what other people have in their training sessions. Because frankly, the nitty gritty of what a 5K runner is doing in their session versus what a 50 mile runner is doing in theirs is really interesting! After all, it's bringing that specificity in that separates a good coach from an online training plan that anyone can download and follow, regardless of their goals and current status. So join us as w...
S2E9 Xmas Tech for Runners
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It's moving ever closer to that festive time of year, plus the questionable discount period of Black Friday, so what better time to get a bit nerdy over the type of tech designed for and marketed towards runners? With such a huge range of items to choose from, covering pre-run prep, running performance and post-run recovery Nick and Matt jump in to discuss watches, heart rate monitors, body temperature monitors, footpods, foam rollers, inflatable leg warmers and massage guns with a blend of personal experience and (sometimes) actual science.
So do y...
S2E8 - Let us introduce our Sole Mate
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This week Nick and Faye are delighted to be joined by Paul Thomas, owner of actual, real life, bricks & mortar running store Sole Mate, based in Merthyr Tydfil, Wales and right on the door step of some fantastic road and trail running.
In the world of online shopping from faceless big box stores, Sole Mate has taken the local running scene by storm by providing a genuine customer experience whilst being laser focused on giving back to the community. Under the banner of "Mind and Sole Mate" they run a community in...
S2E7 - A Nutritional Hot Seat with Harvey Fortis
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Aaannd, like the proverbial boomerang, we're back again!
Yes, we know it's been another bit of a break but we're getting some rhythm back, promise! To that end we start by introducing Matt, who joins Nick and Faye as co-host, bringing his own mix of "all the gear, perhaps a little idea" in running, research and soft tissue therapy. Nick is going to be training Matt over his 2025 Centurion 50 Slam, so there will be plenty of insight into training plans and Matt's survival strategies moving forward :)
We recap Nick's bu...
S2E6 - Jen and Sim Benson, authors of the book Smart Running!
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We are BACK!
Faye and Nick catch up after having had a wee break from podcasting! Then a good chinwag with Jen and Sim Benson, authors of the book 'Smart Running' who discuss their background in running and coaching, the impact of technology and social media on running, and the importance of trusting oneself in training.
They emphasize the need to find a balance between extremes and to listen to one's own body and intuition. The book provides accessible and informative guidance on various aspects of running, debunking myths...
S2E5 - Frank Wainwright Tells Us All About His "Big Toe"!!
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Summary
Frank Wainwright shares his journey into ultra running, the community, and his charitable efforts. He discusses his experiences with extreme events like the Tunnel Ultra and the Brathay 10 in 10, highlighting the physical and emotional challenges. Frank's dedication to youth-focused charities and his passion for supporting young people is evident throughout the conversation.
Frank Wainwright discusses his Big Tour of England, a running event to raise funds for Brathay Trust, a chosen charity. He shares details about the route, fundraising, and the impact on youth development. Frank a...
S2E4 - Nick and Faye talk about the "delightful" British weather and running in it, plus they dive into their recent races at Winter Trail, Coed Y Brenin and Brecon to Cardiff Xtreme!
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Summary
In this episode, Nick and Faye discuss the current weather conditions and the challenges of running in the rain and their coaching tip of the week is encouraging runners to embrace training in bad weather to build resilience.
Faye discusses her next race at Forest of Dean and her goal of setting a personal best. In this conversation, Nick Hancock shares his experience of participating in the Brecon to Cardiff Ultra Marathon. He discusses the toughness of the race and the challenges he faced, particularly with uphill climbs and b...
S2E3: Does strength training prevent running injury??? with Dr. Rich Blagrove
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Summary
The conversation discusses a recent research study on exercise-based injury prevention in endurance runners. The study found that there is no significant positive effect of exercise-based prevention programs on reducing injury risk and injury rates in endurance runners. However, the study also highlights the importance of supervision and adherence to the program, as studies that had close supervision showed a positive effect. The conversation emphasizes the need for individualized strength and conditioning programs, consistent engagement with the program, and consideration of broader healthy behaviours in lifestyle...
S2E2 - The HOTSEAT! Our athletes quiz us on nutrition for running, menopause, recovery strategies, pacing long runs, and much more!
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Summary
The conversation covers topics such as lack of appetite during training, managing nutrition during menopause, recovery strategies, pacing long runs, fasted training, mobility work, and fueling with gels. The conversation covers topics such as the timing and benefits of caffeine gel, fueling for different types of runs, taking a break from long runs, and transitioning from slow to fast running.
Takeaways
