The Performance Podcast
Each episode explores evidence-based training, running, strength, mindset, recovery, and real-life experiences. You’ll hear raw solo episodes and inspiring conversations with experts, athletes, and everyday people pushing limits. Whether you're chasing a marathon PR, building strength, or just trying to live and train with more intention—this podcast brings you the tools, stories, and motivation to show up stronger in sport and life. Discover how to improve your fitness and continue doing what you love, and running well into your 60s, 70s, and beyond.
Episodes
This episode breaks down the importance of strength training and essential strength training tips for maximum performance. Learn why strength training matters for overall health and athletic performance, and the key principles to train effectively. Whether you’re a beginner or an experienced lifter, this episode provides actionable advice backed by science to help you train smarter, build strength, and enjoy the process.
@melissa_ke...
Crank Sports has been fueling athletes since 2001, and over the years they’ve carved out a strong place in the endurance world with their innovative gels and sports drinks. Today, I’m excited to be joined by the founder — and endurance athlete himself — Mike Mathewson. What sets Crank Sports apart is their mission: to create high-performing products that help athletes show up at their best, no matter the distance. One example of th...
In this episode, we dive into the less obvious signs of under-recovery, and why your nervous system, not just your habits, might be the missing piece. But first, we chat about what 5 key aspects to focus on if you're knee-deep in a fall marathon prep. Then, we break down what recovery actually means, how cortisol and hormone shifts affect your sleep and progress, and why fueling and stress perception play a bigger role than you...
In this episode, we’re breaking down the four pillars of wellness: sleep, energy balance, lifestyle habits, and stress management. You’ll learn why quality sleep is the foundation for hormone balance and recovery, how to build sustainable energy throughout your day, and simple lifestyle anchors that help you feel more grounded and consistent. We’ll also dive into proven tools to manage stress — from breathwork to boundaries — so yo...
In this episode, we break down one of the most misunderstood parts of training, lifting heavy. Whether you're a runner, a beginner, or someone looking to build strength safely, you'll learn how to start lifting with proper form, build confidence under the bar, and use science-backed strategies like progressive overload and optimal rest.
We’ll cover everything from movement mastery to how many days a week you actually need to...
Today we discuss the difference between in-season and off-season weight training when training for a half or full marathon. Whether you’re gearing up for race season or just wrapped up a big goal race, knowing how to adjust your strength work can improve your performance, recovery, and longevity. And what's cool is - it's not that complicated!
Sources:
Balsalobre-Fernández et al., 2018
NSCA E...
Today we're joined by Marathon Nutritionist: Kristy Baumann, Registered Dietician and 13 time marathoner. Whether you're training for your first half marathon or trying to hit a PR in the marathon, or just want longevity in the sport of running what and how you eat can make or break your performance.
Today we talk about how to fuel properly through all phases of training, biggest mistakes endurance athletes can make and what...
Whether you're training for a fall marathon, trying to maintain your base, or chasing some summer speed, this episode is all about training smarter, not just harder, in the heat. Today we dive into the physiology of heat training, hydration strategies, mental and physical adaptations, and how to leverage heat as a performance enhancer instead of a performance killer.
Hybrid training is a fitness approach that combines endurance training (like running, cycling, swimming) with strength training. The goal is to develop cardiovascular endurance, muscular strength, power, and overall athleticism. In this episode, we discuss hybrid training basics, how to maximize both as a beginner and experienced, some examples of weekly setups, and what to know.
🏋🏽♀️ Need help with your training?
Today we'll be exploring strategic advantages of focusing on shorter races and developing a strong aerobic base and how those are crucial steps toward marathon success.
One of the most powerful tools in a runner's toolkit: running by feel. Running by feel means pacing and adjusting your effort based on internal cues: breath, heart rate, muscle fatigue, mental focus, instead of external metrics like GPS pace or heart rate data. According to a 2016 study in Frontiers in Physiology, perceived exertion is closely linked to physiological markers like lactate levels and heart rate, making it a relia...
Today we're diving into a topic that every athlete, recreational or competitive, has faced at some point: what should you do when you approach a workout in a fatigued state?
Maybe you didn’t sleep well or maybe yesterday’s session is still lingering, or maybe you’re just returning to training and everything feels like a grind. So the question becomes: Do you push through? Scale back? Skip it entirely? Let’s unpack it.
In this episode, I’m sharing my Boston Marathon experience from Hopkinton to Boston. Then we’re diving into the science of fueling and hydration — specifically, electrolyte depletion: what it is, why it matters for performance, and how you can stay ahead of it. Whether you’re training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go...
Today’s episode is part of the “Ask Your Coach” series!
We kicked things off with a quick life update as I move closer to race day in Boston, then jumped into some rapid-fire questions from the community, including:
How to maintain pace late in a race
Are energy drinks helpful before long runs or races?
The key ingredients to successful coaching
Whether you're training for your first 5K, your next half marathon, or aimi...
Do colder temps affect running performance? Throughout this podcast, we'll answer the question of do you run slower in the cold, and offer some tips on how to mitigate that effect during winter training.
Today we start with an ask your coach question: is heel striking bad? Then we get into how to increase running mileage safely (specifically for distance running). You've probably heard conflicting responses, so today we take a dive into each!
• heel striking , over-striding
• how to increase running mileage safely
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➡️ @melissa_kendter
Today we explore more than 10 effective tips for running without getting fatigued. While there's no one-size-fits-all solution for endless energy on your runs, there are proven strategies that can greatly boost your endurance. Tune in as we dive deep into these helpful techniques. Check out the links below if you need guidance with your hybrid training!
Ask your coach series: How to make a running comeback? And are warm-ups really necessary?
Whether it was an injury, a major life change or an unplanned extended break that kept you sidelined, now is the time to focus on moving forward with your running! We cover 3 tips for runners making a comeback, AND, why warm-ups are necessary.
Welcome back to an ask your coaches series! I chose the first 3 topics that were given to me, and boy did they pack a punch!
Fitness is not black and white, we're all unique individuals, so we broadly tackle one at a time using science-backed information and studies, as well as personal experience from myself and athletes I work with. Let's dive in!
1- getting a defined body, build a well-rounded body
2- getting back into a routine /...
Have you ever ran a half marathon or full marathon and burned out the last few miles? Today we're going to take a deep dive into four ways to improve your fatigue resistance.
There are four main variables when it comes to running performance: running economy, lactate threshold, VO2Max, and fatigue resistance. Today we are focusing on that fatigue resistance to better our chances at endurance events, like the marathon.
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