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
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 was an ask your coach series. But we first briefly tough on life lately as I'm advancing toward Boston, then jumped right into rapid fire questions from users:
- how to maintain 'pace' later in a race
- energy drinks before a races or long runs
- coaching ingredients of success
No matter if you're just starting out, preparing for your first 5K, your first half marathon, your third marathon, there's always potential for growth. Ta...
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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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.
...Each person's long run will vary depending on your experience level, what you are training for, your goals, or maybe you want to get out there log some miles and build to your running fitness. Either way, there are a few key areas to consider when getting long run ready: mindset, nutrition, and running gear. Today we take a bigger dive into getting your mind ready to cover the distance and build appropriately. Whether you'...
How fitness goals are accomplished relates to the daily behaviors and choices a person makes. Getting moving and continuing to move, like behavior change, is a goal-driven process. The choices we make will either support or detract from the journey. And changing health behaviors becomes a complex and progressive experience influenced by a number of factors that will take effort, but the reward is always great.
Why should runners strength train? Today we cover some science-backed topics as to why strength training is a vital part of the piece of the puzzle. If you want to because a stronger, faster, and more an ache-free runner, you need to start picking up some weights. But, understanding the why and how is key to sticking with it.
Running 26.2 miles, or 42 kilometers, is a big athletic feat that requires preparation, strategic planning, and a well thought out plan tailored to you, so that you have a successful marathon build and remain injury free.
We delve into the ins and outs of marathon training, then dive into 8 tips on how to prep, both mentally and physically, to have a successful training cycle.
In today's episode we open up with an athlete's question in regards to shin splits and then take a deep dive into navigating the three pillars of the health triangle to help you unlock your potential with performance and general well-being: physical, mental, and social.
Transitioning from the half to the full - what you need to know for beginner marathon training. It's so important to tackle the shorter distances as a runner before jumping into the longer distance races. You’ll sharpen your strength as a runner, sharpen your skills as a runner, sharpen your speed as a runner, so that your in the best shape to go into a half marathon training block to then a full marathon! If you’re ready to ta...
Training fatigue is a super common component of building mileage whether it’s for a marathon, half marathon or triathlon. We’re requesting that each week the body do just a bit more, which requires breaking the body down to build it up. Theres a fine dance when training for a big endurance event of accumulation of fatigue but then balancing that with proper recovery to keep showing up week after week.
So today we delve into maratho...
Reframing our mind from food as calories to food as FUEL.
Nutrition for runners and hybrid training, and people putting in a lot of work is a complex topic with so many variables, but at the core, the principles remain the same.
What makes my body feel good and WHY? How will this help my body recover and how will this help my body perform at its best?
- Enough nutrient dense foods to help the body repair
- Enough calories to support ...
When it comes to running, when it comes to fitness, success takes TIME! There is no instant gratification, we have to be in it for the long haul. And with smart, effective training, anyone can make huge leaps in fitness and running performance over a long period of time. So in today's episode we cover just that!
To train to failure or not? In the quest for physical fitness and muscular development, one controversial topic often emerges in discussions among fitness enthusiasts, gym goers and professionals alike: training to failure.
In this podcast we'll explores the scientific evidence surrounding training to failure, what it is, the pros and cons, and examine if it’s the best way to achieve your goals.
@...
Can you run a marathon and keep muscle? YES. Today we're going to dive into ways to maintain muscle mass while half or full Marathon training, or just having higher training volume in general. Because who doesn’t want to become their fittest self, run stronger and stop getting injured?
athlete links:
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