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
In today's episode, we cover everything you need to know about the Hybrid Build Challenge inside the Commit app that officially starts January 5! Then we get into how to build habits that last beyond January, because let's face it — the start of a new year can feel motivating and overwhelming at the same time. If you’ve ever started strong in January only to fall off weeks later, this episode is for you.
In this episode, we’...
In today's episode, I’m pulling back the curtain on the hybrid training framework I use with my athletes, and in my own routine, to balance strength and running without feeling stretched thin, overtrained, or constantly sore.
You’ll learn how to train smarter by shifting from an “all-or-nothing, 50/50” mindset to a seasonal, spectrum-based approach that actually works with your body’s recovery capacity. I break down:
✨ Training Seaso...
In this episode, we dive into why running is a long-haul game and why patience is one of your most important training tools. Whether you’re chasing a personal best, training for a marathon, or trying to get faster without injury, improvement doesn’t happen overnight. We break down the science behind endurance adaptations, strength, and running mechanics, share real-life examples of runners who achieved their goals over years, and e...
In this episode of The Performance Podcast, we dive into what it really means to optimize the way you live — physically, mentally, and emotionally — through science-backed strategies.
We’ll break down how small, evidence-based changes in sleep, nutrition, training, stress management, and mindset can create big shifts in performance and well-being. You’ll learn how to tailor these principles to your current season of life — whether y...
In this episode, we break down how to strategically plan your training and race calendar using macro and micro cycles — whether you’re targeting a marathon, half marathon, or speed season. We dive into how to balance volume, density, and intensity to structure your year for peak performance without burnout.
You’ll learn how to:
- Align your big-picture goals with training cycles that fit your lifestyle and seasons.
- Use volume, densi...
Consistency. It’s a word that gets thrown around a lot, but for good reason. Consistency is about the patterns you repeat. It’s about showing up for yourself, stacking your wins, and trusting that over time, those small, steady efforts will completely rewrite your story. Today, we’re diving into why consistency matters, what keeps us from it, the psychology behind it, and most importantly, how you can build it into your own life.
<...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...
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