Running Rogue

Are you frustrated with a recent race result? Have you been struggling to break through a plateau? Are you hitting your times but feel like there is more in you? 

If so, then these two episodes are for you. I give you 14 reasons WHY you might not be hitting your running goals. It's real talk, so be ready before you hit play...

In this episode, I answer 4 questions about prep races:

Prep races can help you on the path to your goal race, but they can also take away from it. This episode will help you manage those choices along the way!

You've heard all about the need to increase your carbs per hour, but what are you doing about it?

In this episode, I give you 5 practical tips for experimenting with your in-run nutrition so that you can race faster and feel better doing so. And if you haven't re-evaluated your nutrition in a minute, then now is the time!

Fall races officially kick off with the Berlin Marathon this weekend, which makes this an exciting time of year. You might have a 5K, 10K, half or full marathon coming up, and I've got you covered in this episode with race strategy blueprints for each of those distances. 

These are baseline blueprints to get you started in your pace planning, and I've got variations for each race depending on your experience level. 

Use these as a starting point and then adapt them to the course in front of you. Then, go race and learn!

Fall races are imminent, and therefore, so are the pre-race demons that many of us often face in advance. In this episode, I give 7 common, pre-race doubts and talk through strategies to face them.

The 7:

Which one do you struggle with...

We are getting close to some big fall races from Berlin to NYC and Indy, and it is time to lock in (as the kids say). In this episode, I give you 6 tips for your final prep, so you are ready to put your best foot forward on race day! 

If you are racing in the fall between September and December, then it is never too early to start thinking about your race plan. You prepare in training, and you also want to prepare your plan for the big day.

In this episode, I give you 8 steps to build your plan:

Fear is necessary. Fear is a good thing. Fear becomes more manageable with time and experience. 

Let's face your running fears!

Ok, ok... I know the title sounds a bit woo-woo, but this episode is full of practical tactics to be the best version of you on race day.

You are powerful in a very unique way, and I give you 6 tips for bringing out the most in you when it matters in training and race. They are:

I like to say: "There is no such thing as a perfect training cycle." And there shouldn't be. You will always have to make adjustments for things that pop up during training whether managing life's curveballs, dealing with injury, or simply feeling a little more tired/sore than normal.

For that last category, there is a hierarchy of "pressure release values" to pull when feeling tired or sore, and your goal is to learn how to listen to your body and pull those pressure release valves when necessary. In this episode, I talk about 5 valves to pull...

I start with my thoughts on Boston's controversial new registration lottery! Then, I turn to a topic that will be important to many of you with big races coming up in August, September, and October. Now, it's time to plan for both the elements you can control and those you cannot.

We talk about the important categories for planning (from logistics to race execution), and then we discuss how to think through potential problems that pop up along the way both in this cycle and the next one. While the specific problems you face might be different...

What does it look like to manifest your future? Is it just thinking and dreaming + magic and hope or it is more?

In this episode, we discuss the tactics behind manifesting your goals. While some of these tactics might sound cheesy, they are backed by science and years of subjective experience. We cover self-talk, affirmations, re-framing negative thoughts, visualization, and problem solving. Plus, we discuss how to turn "failure" into opportunity and the lessons that will lead to eventual success.

It is time to re-program your brain to believe!

We've discussed knowing your purpose. Now, it is time to paint a picture of what you want in this sport.

Your vision is the dream and the big picture which isn't bounded by time. Your goals are the timebound milestones along the way.

In this episode, we talk about the process of creating a vision board and then discuss the do's and don'ts of goal setting. Should you create process or outcome goals? Should you have an "A" goal and "B" goal? How do you find the balance of making the goal a stretch without...

There are two big questions underpinning this episode...

We discuss these questions to open the episode. We truly do believe that mental fortitude is built. AND, there is plenty of room to better match your perceived limits with your actual limits. 

To do that, you have to work at it, and we break down how to do so. Know your plan. Bring your mental tools to race day. Build the mentality ne...

We are turning the page (pun intended) to a new section of the book where we discuss the mental side of training and racing. And, as cheesy as it might sound, it all starts with knowing your purpose for the run.

Why do you run, and specifically why do run for performance?

For you, running might be about stress relief, health or longevity, but we would submit that there are likely deeper reasons as well, especially if you are listening to us talk.

In this episode, we encourage you to dig into your...

If the long run "puts the tiger in the cat," then the long run workout puts the saber tooth in the tiger!

Yes, we need all of those easy long runs to build the aerobic foundation. Then, as you gain experience and appropriately timed in the cycle, it is important to add quality into your long runs to give you that extra edge for race day. We call these workouts race simulations or race preps because they give you the opportunity to practice that race-day feeling while still saving something for race day.

In this...

There are 3 main pillars of recovery - sleep, nutrition/hydration, and easy movement.

In this episode, we talk about the third pillar. In our training programs, easy movement primarily manifests as recovery running. These are the glacially slow runs that enable blood flow which promote healing for the next long or hard thing. If you are skipping your recovery runs, then you are likely on the bullet train to injury.

So, get in those recovery runs and do them at paces that are slower than you think. Your body will thank you and so will...

Last week, we talked about the long run, and now this week, we talk about the medium long run.

I call it the "unsung hero" of fitness building, and it's a run that is often overlooked relative to the speed workout or primary long run. In this episode, we discuss why it's really the third leg or pillar in your training that should be given equal weight to those other two.

Listen in to learn about the why and the how of building a robust medium long run to help you smash your goals. It...

Mile for mile... the long run might just be the most important run of the week. It builds aerobic capacity, improves neuromuscular resilience, and facilitates metabolic flexibility - 3 of the most important tools you need as a distance runner.

In this episode, we discuss the benefits in detail and then break down the tactics by answering these 6 questions about the long run:

Make sure you aren't wasting miles. Listen...

The word "tempo" might be one of the most commonly misunderstood words in coaching vernacular, even as it might be the most commonly prescribed type of workout. 

It's also one of the most important and critical training efforts for distance runners, so it is critical to understand it well if you want to improve.

This episode is all about that tempo. We give you the what, the why, and the how of executing a solid tempo workout. Plus, you get a host of examples of how it might be done in different ways across all t...

400m reps at 5K pace. 800m reps at 10K pace. 1 mile repeats starting at HM pace and working down by 2-3 secs per rep. 

Our vernacular in running is to use training paces based on what you could theoretically run at each distance. It is a useful tool for dialing into effort, but it IS NOT The end all and be all.

In this episode, we give you 9 truths about training paces and how to use them effectively while still keeping the big picture in mind!

We take a break from our book discussions to reflect on 400 episodes and nearly 10 years of podcasting.

Our hope with this one is simply to remind you and ourselves of why we do this. Thank you to everyone who has listened and downloaded through the years. We do it for you. One step at a time. Onward.

Recovery is how you build fitness. We need recovery after hard and long days, hence our emphasis on recovery running. You also need recovery after hard weeks, so in our programming, we do "down weeks" every third week to consolidate the fitness gains of the "up weeks." Two up, one down. That is the rhythm of working hard and then recovering from that work to actually get faster.

In this episode, we talk about the what, why, and how of down weeks. What do they look like? Why do we do them? And how do you make...

In this episode, we cover the final 2 phases of your training block - the taper and the post-race recovery phases. Both are critical for hitting this peak and then getting to your next one. We give you the reasons for the taper and the mechanics of it (for volume, speed, and routine), and then we break down how to recover from your race. It is critical to taper in order to be fresh and ready for your A race, and then it is imperative to recover appropriately in order to start your next cycle on the right foot, pun...

We continue our journey through the training phases. In this episode, we talk about the goals and guiding principles of the race-specific phase of work. This is where you put the icing on the cake or the cherry on top of the sundae. You've earned the right to be a little more aggressive, but it's time to crowd out the noise/distractions and focus on the final steps to be race-ready!

Last week was all about that base. This week is all about that aerobic strength - the aerobic strength phase of work specifically.

We think there is a lot of confusion about this phase of work and what's involved. We break it all down in this episode. It's about building endurance and staying power in order to be prepared for the race specific phase to come. We give you guidelines on volume building, sharpening, and the nature of the workouts in this phase of work with plenty of examples. 

If your base is big enough, t...

In this week's episode, we begin a walk (err... run) through each period of training. We start with base building, digging into what it should look like for you. What should you focus on in this phase? How should you think about the running and building your weekly mileage? What are other considerations including strength and lifestyle?

We also discuss the Maffetone Method and how it might fit into your base building plans. Have you spent an extended time on base lately? If not... we would encourage you to consider it!

We wrap up this mini-series on polarization with the final 5 questions for you. 

First, we cover Chris's experience at his first stage race - Moab Run the Rocks - put on by the great folks at TransRockies Running. It is a 3-day stage race event covering ~54 miles of trails over 3 days in/around Moab, Utah. Chris had a blast and shares a little bit about his experiences there in the first 25 minutes of this one. 

Then, we get to the final questions on polarization. Are you polarizing your training enough to optimize it? 

The...

From periodization to polarization, we cover two "ization" words in as many weeks, and we promise it isn't as boring as it might sound!

With this podcast, we discuss something that might just be at the crux of reaching your potential. Is your training polarized enough? 

Plus, we make it fun by turning it into a pop quiz with 4 questions in this episode and more in part 2 coming next week. Grab a #2 pencil and a blue book so you can take the test that will determine if you are on a path to reaching your f...

We start with some beef that I have been sitting on for a minute. We love our influencers and content creators in the running world, but there is at least ONE thing that a few of them need to stop doing. Let's see if we can agree...

Then, James and I dig into the art, science, and details of periodization. How should your training cycle be constructed in phases? Every. Single. Time. No exceptions or shortcuts. 

Oh, and there are 5 periods to know, not the 4 you may have in your head. Can you name them?! E...

We believe that MOST runners are thinking in planning windows that are too short.

If your focus is ONLY on your very next race, then you are leaving potential on the table. In this episode, James and I discuss how to think about planning in 12-18 windows by strategically considering your sequence of macrocyles (aka big training blocks).

If you think long-term with THE big, main-priority goal in mind, then you will increase your chances of getting there. To break it down, we discuss what is a macrocycle, how to plan/periodize them, and how...

Watch obsessed? Can't do any training without seeing your exact pace? Train in a difficult environment? This episode is for you.

James and I talk about the why and how of running by feel. We give specific examples and cues to use in order to dial into each training zone. Plus, we give some practical tips on how to learn to "use the force" while running as Yoda would have you do.

Running by feel is a lost art, and we want YOU to find it again.

In this episode, we break down the 4 main types of quality work (aka speed work). We talk about the what, why, when, and how of each type, as well as give some examples. 

Of course, you don't want to start your speed work until your aerobic foundation is big enough, so we give guidelines on that too!

The 4 types:

In this episode, we dig into Chapter 4 of the book where we discuss the importance of peaking.

To maximize potential, you will only focus on 2-3 peaks per year, prioritizing those "A races" above all else. In this discussion, we talk about the physiology of peaking and why it is important. Then, we dig into what peaking looks like, how to manage it well, and what to do if you peak too soon.

At the end, we challenge you to commit to peaking only 2 times in 2026!

In this episode, we dig into the why and the how of building miles. Increasing volume is perhaps the #1 way to improve as a runner, so we introduce the FVI framework for safely building miles and talk about how to maintain speed along the way.

Plus, we answer some of the practical questions:

If you want to purchase a book, check the links on our i...

We continue our journey through chapter 2 of the book, taking our time here on some of the fundamentals. In this episode, we cover the second 3 of our racing fundamentals.

How do you approach racing to get the most out of yourself? In this one, we touch a little more on race execution.

As a reminder, you can get the book via the links in our instagram bio (@roguerunning), and if you want to check out our training options, go to www.roguerunning.com. We have a lot of groups restarting here in the new year...

We continue our journey through chapter 2 of the book, taking our time here on some of the fundamentals. In this episode, we cover the first 3 of our racing fundamentals. How do you approach racing to get the most out of yourself? 

As a reminder, you can get the book via the links in our instagram bio (@roguerunning), and if you want to check out our training options, go to www.roguerunning.com. We have a lot of groups restarting here in the new year for those racing in April to June.

We continue our march through the fundamentals of our training principles. First, this episode starts with a few notes on the subtitle to our book - Elite Training Accessible to All. What does that mean? And why does it mean that ANYONE can use the principles in the book and in our training philosophy b/c we are all human.

Then, we turn to the final 3 principles on the training side of our philosophy - perfect as we start the new year. Happy 2026 everyone!

As a reminder, you can watch this one on YouTube too: https://www.youtube.com/@roguerunning.

In this episode, we dig into chapter 2 of Running the Rogue Way, which covers our perspective on the fundamentals of training and racing. You don't need a book to follow along but links to buy are below. James and I discuss the first 3 training fundamentals, which could be described as the 3 most important things you need to know about improving as a runner. So... this one is a must listen!

a. Hardcover: https://shop.ingramspark.com/b/084?params=duRtYl7...

You can watch this one on YouTube too: https://www.youtube.com/@roguerunning.

We are excited about a new phase for the Running Rogue podcast with new video podcasts to be launched in 2026. The audio versions will still be posted too! James Dodds will be co-hosting with me to go through the content of our book, chapter by chapter. You won't need the book to follow along, but we highly recommend picking up a copy at the links below.

In this episode, we talk about the core principles discussed last week and debate which ones...