A to Z Running

This week, we discuss further what running by effort should look like and why we so easily get it wrong with examples from training, racing, and the recent Bayshore Marathon.

After that, we share world of running updates about a new WR on the track by legend Faith Kipyegon, teenagers dominating, and more.

This week, we answer listener questions about shoe choices, marathon long run builds, and more, including an exclusive Bayshore Marathon report..

After that, we share world of running updates about the start of summer excitement on the track and interesting research on belonging, relationships, and the effects of environments on competitiveness..

This week, elite marathoner Molly Bookmyer discusses how to be intuitive in and out of running.

After that, we share world of running updates about making track exciting at the Night of 10,000m PBs, Great Manchester Run, and studies on plyometrics for distance runners.

This week, we wrap up the training periods series with the final topic: recovery and maintenance.

After that, we share world of running updates about the USATF 25k championships, a new 100k record, and a must-read research review.

This week, continuing the training periods series, we discuss the final period–sharpening and racing–and how to maximize it for the best race possible.

After that, we share world of running updates about the Diamond League kickoff in Doha, and excitement on the track at the Sound Running meet, and the USATF Trail and Mountain champs.

This week, we answer listener questions about long runs during maintenance, shorts vs. tights, and marathon speed.

After that, we share world of running updates about the latest sub-4 high schooler, coffee in clothes, and more.

This week, we move to the next topic in our training periods series, a look at the strength period and race development.

After that, we share world of running updates about the London marathon and other past event news around Boston and the most recent world championships.

This week, we introduce the second installment in our series on training periods: aerobic conditioning and how to grow it. During this series, we are discussing what each period is and looks like, why to do it, and how to know when it has been successfully achieved.

After that, we share world of running updates featuring our exclusive Boston Marathon recap and the Rotterdam Marathon.

Up next, we begin a new series on the different periods of training and what they should look like, starting this week with the Building Period.

After that, we share world of running updates about some new cheating scandals and an insane high school bonanza at Arcadia.

This week, Dr. John Maskill joins us again to discuss exertional compartment syndrome–one of the most underdiagnosed conditions–and its solution. 

After that, we share world of running updates about a new record on the roads for both the USA and the UK as well as a new age group record.

For this monthly Q&A, we answer listener questions about HR data, pacing charts, and nagging injuries.

After that, we share world of running updates about Australia’s top marathoners’ favorite workouts, Russia’s ban situation, and world records in uncommon events.

This week, we conclude our several-week recovery series with a look at laser, dry needling, ultrasound, and electrical stimulation--therapies that account for the majority of the main interventions used by physical therapists and other medical rehabilitation professionals.

After that, we share world of running updates about the NYC half, Barkley marathons, and the effects of aging on runners.

This week, we address the next installment in the recovery series: myofascial release and soft-tissue therapies.

After that, we share world of running updates about NCAA championships, Nagoya marathon and more.

This week, we answer listener questions like whether to make-up mileage missed, what is the performance benefit of baking soda, how to balance running and swimming, and more!

After that, we share world of running updates about a new junior phenom knocking out Ingebrigtsen records, more indoor track records going down, and the Norwegian Model unpacked and analyzed.

This week, we continue the recovery series with an examination of the effects of hot and cold therapies.

After that, we share world of running updates about USA indoor track championships, World cross country championships, Camille Herron’s latest record, and fast track running in France.

This week, we kickoff our series on recovery methods with a discussion on the first element in the RICE approach--rest. We identify what manner of considerations warrant rest in various forms.

After that, we share world of running updates about record-setting Millrose games and Dubai Marathon.

This week, orthopedic surgeon Dr. John Maskill discusses achilles and plantar fasciitis, including what runners need to know about how these things interact functionally.

After that, we share world of running updates about an interesting new Boston policy, New Balance Indoor Grand Prix races, and London’s upcoming 2023 historic field.

This week, we answer listener questions about effort training on a treadmill, enduring hard workouts, GPS accuracy, and more.

After that, we share world of running updates about several new national records, NCAA records, and more incredible performances over the weekend.

This week, we continue our examination of toughness in terms of how to listen to your body and fine-tune your inner-dialogue, the second and third pillars of Steve Magness’s Do Hard Things.

After that, we share world of running updates about US XC championships, an inside scoop on pro training at On Athletics Club, and more.

This week, we continue examining the concept of toughness as defined in Steve Magness’s Do Hard Things, looking specifically at how to “ditch the facade and embrace reality”.

After that, we share world of running updates about a new American record, a new NCAA record, and the results of the first fast marathon of 2023.

This week, we discuss insights about toughness and resilience from Steve Magness’s book Do Hard Things, an examination of the research behind concepts like toughness and tolerating pain.

After that, we share world of running updates about Oregon’s new coach, marathoners beating milers, and more.

This week, we discuss how to follow through with goals by using the four disciplines of execution from the book by that name by authors Jim Huling, Chris McChesney, and Sean Covey.

After that, we share world of running updates about a world record scare, the best highlights of 2022, and our personal experiences of the last year.

It’s monthly Q & A time! This week, we answer your questions about trail running, upping race distance, down weeks, and musculoskeletal correlations with cadence.

After that, we share world of running updates about an inspiring life turnaround, some early 1900s marathon history, and a more in-depth examination of menstruation and performance.

This week, we discuss dealing with the holidays and a helpful approach to productivity and prioritizing during chaos.

After that, we share world of running updates about Abu Dhabi Marathon, a master’s miracle in Sergio Reyes, and the Strava 2022 Year in Sport Report.

This week, we discuss the importance of both self-discipline and agility, weighing the words of science of learning expert and author Peter Hollins and the importance of scheduling our attention.

After that, we share world of running updates about high school Footlocker XC Championships (Champs Sports XC), Camile Heron’s latest ultra record, and USATF’s Club Cross Country Championships.

This week, we talk with pro triathlete and exercise science professor Todd Buckingham, PhD about what runners should be considering and doing pertaining to cadence.

After that, we share world of running updates about the lightning fast Valencia Marathon, Nike Cross Nationals surprises, and the greatly anticipated Boston indoor track season opener.

This week, we answer your questions about biking for additional training stimulus, pros and cons of running in bad conditions, whether to be concerned with shoe drops, and more.

After that, we share world of running updates about the next high school girl to be rising to the top, Kenya’s doping problems and possible consequences, and big money for NCAA runners.

This week, we render an examination of some of the most valuable non-performance benefits of running. After that, we share world of running updates about the NCAA XC Championships, the sad story of Camille Herron’s lost record, and an article on simple everyday exercises that benefit runners.

This week, we tackle Mihaly Csikszentmihalyi’s book flow: what it is and how to achieve it and what that has to do with runners.

Stick around after that for world of running updates about the BAA half, Lizzie Bird’s training, and updates on the 2024 USA Olympic Team Trials.

This week, we discuss considerations for downtime and down cycles in training and ways to benefit best from both.

After that, we share world of running updates about the New York City Marathon and the World Mountain Championships.

This week, we answer your questions about easy vs. jogging efforts, what to do for marathon warmups, and how to know if you’re overtraining or peaking too early.

After that, we share world of running updates about changes to the World Marathon Majors money, NCAA conference championships, and more.

This week, we discuss Mismatch Theory and how to navigate gaps in expectations and perceptions of efforts.

After that, we discuss the latest world of running updates about the record-breaking Valencia half marathon, a study about marathon performance prediction, and advice about how to create your own running gels.

This week, pro runner and US 10 mile champion Futsum Zeinasellassie discusses consistency in training and how to pursue progress successfully.

After that, we discuss the latest world of running updates about Almaz Ayana and CJ Albertson’s new records and a little bit of controversy around the 2021 Boston Marathon.

This week, we discuss training specificity and common approaches to training pace, breaking down those approaches and comparing them to effort-focused approaches.

After that, we share world of running updates about the Chicago marathon and a crazy new AR running tech.

This week we discuss interval workouts, what they do for us, and how to best achieve it. Stick around for the latest from the world of running, including the London Marathon, USATF 10mi championships, and more.

This week, we answer your questions about workout intensity and cross training, changing a season’s plans when disruptions hit, and more.

After that, we share world of running updates, including the recent Berlin Marathon World Record, changes to World Anti Doping Agency lists, and the US Trail Half Marathon Championships.

This week, we discuss how to respond to disruptions in training and reminders to help minimize disruptions.

After that, we detail world of running updates about the new 24hour world record, USATF 10k championships, and NCAA cross country predictions and who’s who.

This week, we finish our marathon discussion. Last week was on successful marathon execution and this time on how to prepare and train successfully.

After that, we share world of running updates on the Diamond League finals in Zurich, New York’s 5th Avenue mile, and the Great North Half Marathon.

This week, we bring together the best readings and advice on running a successful marathon and discuss how to execute on race day.

And after that, we share world of running updates on Grant Fisher’s latest American record, the USATF 20k champs, and another great Eilish McColgan performance.

This week, we answer listener questions about running efficiency and economy, tapering long runs, and prolonged fatigue in training.

After that, we share updates from the world of running about epic ultras, fall marathons, and more.

This week, Andi and Zach discuss when runners should go all out, defining what it looks like to go all-out as well as when to not do so with some bonus stories and personal anecdotes.

After that, we share world of running updates about the European championships, historic Falmouth Road Race, and new qualifying standards for world championships.

This week, Endurance Rehabilitation and Athletics PTA Rob Andro joins the show to discuss the essentials of successful injury rehabilitation.

After that, we share the latest world of running updates from Monaco, including new records, and a note about blood lactate from Matt Fitzgerald.

This week, elite marathoner and coach Andrea Pomaranski discusses returning to the sport and the role of urgency.

After that, we share world of running updates about the Commonwealth Games, Silesia Diamond League, and shoes rules that have people frustrated once again.

In this episode, we answer listener questions about in-race hydration, HIIT workout efficacy, and pacing ourselves in races, whether in a mile or a marathon.

After that, we discuss world of running updates about a stellar performer at the USA master’s championships, the new candidates for world marathon majors, and more.

This week, we finish our discussion of the 2022 World Athletics Championships as well as mistakes and triumphs in racing. We begin with the women’s marathon and wrap up with the men’s 5,000m and women’s 800m.

In this episode, we discuss triumphs and mistakes in racing, using the first weekend of the World Championships to illustrate examples of what to do or not.

During that segment, we report on the first weekend results of the World Athletics Championships, including the men’s marathon and men’s and women’s 10,000ms.

This week, we discuss the rules to realizing your dreams, rules specifically for runners around what to be, what to get, and what to quit.

After that, we discuss the latest from the world of running, including the Sunset Tour and World Championships preview.

In this episode, world class track runner Zouhair Talbi discusses what it takes to be among the best.

And in the world of running, Andi and Zach report on Stockholm Diamond League, the upcoming world championships marathon, and other impressive results on the racing scene.

In this listener Q&A episode, Andi and Zach answer questions about wet shoes, hamstring injuries, and training for different race distances.

After that, we share the latest from the world of running: USA track championships, BAA 10k, and an interesting new marathon rule.

On the show today, professional marathoner Lindsay Flanagan discusses her pr marathon by effort.

After that, Andi and Zach share the latest from the world of running, including Diamond League meets in Oslo and Paris and ultra marathon updates.

This week, Andi and Zach discuss a comprehensive approach to time management for runners.

In the world of running after that, the Rome Diamond League, NCAA championships, and fastness everywhere.

Pro marathoner and coach Dakotah Lindwurm joins the show to discuss how  to develop a winning mindset and things every runner should be thinking about.

After that, Andi and Zach discuss the latest from the world of running, including the US 6k champs, Rabat Diamond League, and a marathon full of problems.

This week, Andi and Zach answer listener questions about making training adjustments, what to do about plateauing, how to recover from the first marathon, and more!

And in the world of running, US 10,000m team championships, stars in Eugene, and hs studs in Cali

Olympic medalist and renowned coach Brian Diemer discusses how to get the most out of yourself and others.

And in the world of running, high schoolers amaze, Eilish McColgan breaks records, and more!

Dr. Marie Whitt joins the show to discuss common runner problems like shin splints and foot pain, sharing practical preventative measures among other things.

Stick around after that for the latest from the world of running, including the USATF 25k championships, a new high school record, and the first installment of the Diamond League circuit.

This week, we discuss our favorite topic: running by effort. We break down why runners approach training in this way and how it looks in specific workout types and examples.

Stick around after that for the latest from the world of running, including a new half marathon record, fast running at Sound Running, and some unfortunate news for the Diamond League circuit.

Physical Therapist Betsy Petry-Johnson joins us again, this time to discuss the role of the pelvic floor in running mechanics and things runners need to know about it.

Stick around after that for the latest from the world of running, including the USATF Road Mile Championships, Drake Relays and Penn Relays on the track, and the new 100k world record.

Andi and Zach respond to listener questions, covering questions about tune-up races, routines, and training priorities, and more!

Stick around after that for the latest from the world of running, including a new fastest marathon debut, outdoor track heating up, and a world record attempt.

Physical therapist Betsy Petry-Johnson joins us to discuss gluteal function and the importance of the glutes in the kinetic chain. She’s got tips, suggestions, and insights for using glutes well in this thorough examination.

Stick around after that for the latest from the world of running, including the Boston Marathon, a world best relay, and the Seoul Marathon.

On the show today, professional marathoner Carrie Verdon discusses running through the different stages of life and how she rediscovered motivation and confidence.

Stay tuned after that for the latest from the world of running, including a strange track meet in the middle of the ocean, the world’s greatest running team, and 1,000 marathons.

Colleen Quigley joins the show to talk about cross training to an Olympic qualification and how cross training maintains an ongoing role in her training.

Stick around after that for the latest from the world of running, including US high school records, an Australian champ, and the Paris Marathon.

This week, we’re answering your questions, including questions about racing shoes, drills, dead butt syndrome, and more!

Stick around after that for the latest from the world of running, including the Istanbul Half Marathon, an inspiring marathon victory, and insights into a pro runner’s training.

During the show today, Olympian, NCAA champ, and NCAA record-holder Yared Nuguse discusses taming ourselves and pushing through trials and limitations to achieve success.

Stick around after that for the latest from the world of running, including the world indoor track champs, NYC half marathon, and additional race action from the weekend.

Olympian Benard Keter reveals his process to progress through years of continued growth in the sport of running.

Stick around after that for the latest from the world of running, including NCAA indoor nationals, fast results from Nagoya Marathon, and more high school records.

Todd Buckingham of the Mary Free Bed Sports Rehabilitation Performance Lab makes his 3rd appearance on the show, this time to discuss the science of losing fitness and the physiological changes that occur when not training.

After that, we’ve got the latest from the world of running, including the Tokyo Marathon, USATF 15k champs, and more!

In this month’s Q and A episode, we respond to listener and AtoZrunner questions about how to approach hill workouts, the importance of mid-week longer runs, vitamin and mineral balances, and more.

Stick around after that for the latest form the world of running, including the USATF indoor track championships, a world record on the roads, and an age group record to blow your mind.

Leg strength for a myriad of reasons is one of those predetermining factors for success in running. We tackle both what is involved in strengthening the legs and how runners might best accomplish it both during and outside of the run.

Stick around after that for the latest from the world of running, including records on the track as well as the roads.

Andi and Zach continue the discussion about social influences on runners by breaking down how runners interact with social media, featuring reflections from guests and audience members as well.

Stick around after that for the latest from the world of running, including a plethora of new records and amazing performances.

To better understand how other people influence us as runners, Andi and Zach unpack research on social influences and their effects on exercise and running.

Stick around after that for the latest from the world of running, including more fast indoor track action and a reflection on what people shout at runners during races.

Patti Catalano Dillon shares her epic marathoning legacy of the 1970s and ‘80s. From world records to sage advice, Patti has been to the top and shares the perspective to prove it.

Stick around after that for the latest from the world of running, including amazing performance at Millrose and the coldest marathon ever (literally).

In this month’s Q and A episode, we feature listener and subscriber questions about Garmin data efficacy, winter training considerations, depletion runs, and more.

Stick around after that for the latest from the world of running, including an interesting addition to the Houston Marathon report, a fascinating study about facial expressions while running, and a preview of the upcoming Millrose Games.

We discuss pain and injury from running and a simple 4-step protocol to effectively reducing injury when pain begins.

Stick around after that for the latest from the world of running, including marathon records, half marathon records, and insights about race day expectations.

Alex Andrei is tackling the challenge of how to grow the sport of track and field, and he joins us here to share what he has been learning and an exclusive look into what’s coming when his documentary premieres this summer and what many hope to be instrumental in revolutionizing the sport.

And stick around after that for recent updates from the world of running, including the USA cross country champs, new ultra records, and some fascinating backstories on amazing runners.

Diane Nukuri shares her running journey, from teenage Olympian to sidelined with injury and back again.

Stick around after that for an update from the world of running, including new world records and revelations about Olympic gold medalist Faith Kipyegon.

With the many conversations and great ideas shared in the last year, we decided to take a moment and reflect on our top three lessons learned in 2021.

Stick around after that for recent news from the world of running, including a pro runner’s comments about Whoop, a new Diamond League meet, and a new rule about shoes.

Christine Koth, physical therapist, author, and hip specialist discusses how those hip muscles work and how to keep them healthy.

Stick around after that for the latest from the world of running, including some controversy over that crazy fast high school race, new research on the super shoes, and a fascinating look at one of the world’s greatest runners.

Chelsea Plummer of Mae’s Menu, recipe designer and marathoner, talks food for runners, specifically good food for the busy schedule, sharing several great recipes as well.

Stick around for the latest from the world of running, including some cross country championships and an exclusive World Athletics interview with Eliud Kipchoge.

Fartleks are one of the most common types  of workouts used in training plans today and yet are very rarely clearly defined. We will explore the concept thoroughly and dive into why, how, and when to run fartleks in your training.

Stick around after that for recent news from the world of running, including the USA Road Circuit championships, new US Olympic Trials standards, and a high school cross country team for the ages.

Stefanie Flippin, USA 100mi champ and top 10 all-time in the world, talks about how to endure, from keys to preparing properly to game-changing insights and lessons.

Stick around after that for this week’s world of running update: a hoard of men running under 28 minutes in Japan, an incredible Manchester race, and the fastest known turkey.

Allie Kieffer joins us today to discuss her return from injury, specifically, a return that finds her happier, healthier, and hungry for more. It’s a great conversation about how that was possible and what needed to change.

Stick around for updates from the world of running, including another world record on the roads by the slimmest possible margin, the NCAA cross country champs, and a 50mile champ despite wrong turns on the course.

USA trail running champ Mario Mendoza joins us to discuss the repetitiveness of long-distance running, and being that he’s also set the 50k and 100k world records for treadmill running, you know he’s an expert!

And stick around for the world of running update that includes some interesting world records and a sneak peak at an upcoming guest.

Makena Morley (2021 USA 25k Champion) joins the show to discuss running and life priorities, and Andi and Zach break down recent running news, including the NYC marathon and USA 5k road championships as well as a recent article on training adjustments Olympic bronze medalist Molly Seidel made when moving up to the marathon distance.

Erika Kemp (2021 USATF 25k Road Champs runner-up) joins the show to discuss variety in racing and considerations around trying new distances.

Stick around for the latest from the world of running, including a preview of the NYC Marathon, talk about the USA team selection for World Marathon Championships 2022, and an inspiring story from a marathon champ battling cancer.

Andi and Zach share post-race considerations, reflecting on races and examining how best to restart training. Additionally, Andi and Zach break down highlights from the world of running: a new world record, a USA road champs, and a tragedy in Kenya.

Courtney Frerichs discusses the challenges of fluctuating confidence and what athletes of any degree ought to consider when faced with doubt or uncertainty.

Additionally, Andi and Zach note three highlights from the world of running, including new records and curious happenings.

Andi and Zach discuss the 3 essentials to optimizing post-race recovery, breaking down what inhibits as well as what aids in the recovery process.

Andi and Zach also share the latest running news, including Chicago Marathon, Boston Marathon, and another USA high school record threat.

Todd Buckingham, Ph.D., Lead Exercise Physiologist, Mary Free Bed Sports Rehabilitation Performance Lab, joins Andi and Zach to discuss how runners can use cycling, whether to replace training during injury or various other scenarios.

Andi and Zach also break down the latest running news, including the London Marathon results, a new world record on the roads, and some upcoming record-attempt excitement.

Natosha Rogers, NCAA 10,000m and USATF Half Marathon champion, joins Andi to talk the hard truths around major disappointment, injury, and the long but necessary road back.

Andi and Zach also share their top three highlights from the latest running news: the Berlin Marathon, an article on marathon and race-day nutrition, and a rare glimpse into a pro marathoner’s training before the upcoming NYC Marathon.

Andi and Zach define and explore the concept of functional movement and the importance of such work for runners, consulting such sources as Jay Dicharry’s Running Rewired and providing examples for runners seeking to implement these ideas immediately.

Stick around for three recent world of running highlights as well: a running family that’s rewriting record books, a great suggestion for the next time your race has hills, and a few updates from the professionals.

Phil Wharton, world-renowned musculoskeletal specialist, joins Andi and Zach to discuss back health and what runners need to be doing and thinking about to improve posture, address back pain, and prevent back injuries.

Andi and Zach also break down the latest running news, including the Diamond League Championships, England’s famous Great North Run, and the NYC 5th Avenue Mile.

Andi and Zach discuss the importance of posture for runners, noting work like Jay Dicharry’s Running Rewired and what runners can do to improve posture.

Andi and Zach also break down the latest running news, including the penultimate installment of the 2021 Diamond League, a US road championship, and more.

Kate Grace joins the show to share the astounding roller coaster ride of her 2021 summer and some lessons on how all of us ought to view disappointment and opportunity.

Andi and Zach also break down the latest running news, including a new world record on the roads as well as one on the track (though of the ultra variety!) and some more Diamond League excitement.

Andi and Zach review recent studies on the effects of aqua jogging on aerobic fitness, neuromuscular performance, and musculoskeletal resilience. Additionally, they break down the latest running news, including the Prefontaine Classic and a myriad of record performances.

Matt Chittim of The Rambling Runner podcast joins Andi and Zach to discuss takeaways and lessons learned from other runners. Having interviewed countless athletes on his show, Matt has plenty to share on the topic!

Andi and Zach also break down the latest running news, including the Falmouth Road Race, the Brooklyn Mile, and update on the Boston Marathon.

Andi and Zach wrap up the Tokyo Olympics coverage by unpacking the second week of competition and the incredible performances on the track, including world and Olympic records, major upsets, uncanny feats, and more!

Andi and Zach break down the first week of Track and Field at the Tokyo Olympics, including finals in the men’s 10,000m, women’s 5,000m, and men’s 3,000m steeplechase. Come back next week for the second half of the Olympic results!

Andi and Zach go all-in on the Tokyo Olympics preview! Everything you need to know about distance races (800m through marathon), including interesting facts about the events and who to watch for when you tune in to the greatest track meet in the world.

Injuries are rough. Andi and Zach have discussed preventing injury in the past, but this time, they dig into the struggles of dealing with injury in the midst of it and how runners can better cope and recover to come out the other side.

Andi and Zach also share some details about the Olympics as opening ceremonies near

Andi and Zach dig into some of the most common approaches to long runs and how to know when to go hard and when to go easy. Don’t miss the latest running news, including a star-studded Monaco Diamond League meeting and some Olympics updates.

2021 US Olympic Trials Steeplechase champion Hillary Bor joins Andi and Zach to talk about championship racing and how the world’s best win. Andi and Zach also break down recent Diamond League results and several Tokyo Olympics updates, including final selections from many major contenders.

Andi and Zach discuss the full range of distance races at the US Track and Field Olympic Trials, sharing history, results, backstories, and more.

Alicja Konieczek of On Athletics Club joins Andi to discuss the ways runners might leverage goals and positive anticipation to better themselves in their endeavors.  Andi and Zach also break down the latest running news, including the first weekend of the US Olympic Team Trials with the men’s 10,000m and 800m and women’s 1500m and 5,000m.

From new world and European records to the NCAA track and field championships, so much amazing is happening! But in addition to discussing all of that, Andi and Zach also return to the topic of fueling for running with additional considerations and essential reminders.

Andi and Zach deconstruct the much-debated topic of fueling for a run, breaking down both the science of metabolising energy and the practical application of what that means for training and racing. Don’t miss the world of running segment that includes a blistering new world record and a smattering of national records in recent performances.

Todd Buckingham, Ph.D joins the show to discuss the science of aerobic development and building fitness, breaking down what adaptations occur in the body and how to train to best influence such things. Andi and Zach also showcase the latest running news, including an astounding record by Hobbs Kessler, strong performances in Portland, and the latest from the second installment in the Diamond League circuit.

Shawanna White joins the show to discuss how anyone can run with others without compromising training.  Andi and Zach also break down the latest running news, including Laura Muir’s and Oliver Hoare’s continuing rampages as well as the tragedy at the Huanghe Shilin Mountain Marathon.

Andi and Zach discuss the most common workout types for distance runners and how to most effectively execute those workouts. Andi and Zach also break down the latest running news, including Olympic qualifications and new records.

Sam Chelanga joins Andi and Zach to talk about the full experience of running, from the highs to the lows, the physical to the spiritual. Andi and Zach also break down the latest running news, including a Mexican national 5,000m record and a Pennsylvania high school 3200m record.

Andi and Zach discuss what matters most in running and how runners can train efficiently to maximize the most effective methods for building fitness over time. In recent running news, Ethiopia held its marathon trials, a Norwegian broke the women’s world 5k road record, and an Illinois native set a new 100 mile treadmill record.

Andi and Zach discuss common life changes we tend to experience and how such things affect running and training as well as some key training considerations for anyone experiencing change. Additionally, Andi and Zach break down recent running news and updates like teenage Americans running super fast and some of the world’s best making statements in international competition.

Clayton Young, 2021 USA 15k champion and 2019 NCAA 10,000m champion, joins Andi and Zach to discuss the difficulty of maintaining quality training through difficult life changes. Additionally, Andi and Zach break down recent running news like Eliud Kipchoge’s first marathon since his London defeat and Athing Mu’s new NCAA 800m record.

Andi and Zach bring a recent conversation with Olli Hoare (professional runner for On Athletics Club featured in episode 79) to the common runner’s experience, discussing the importance of approaching racing like a season instead of a singular focus. Listen for that conversation as well as the latest running news, including more records and interesting upcoming events featuring the world’s best.

Oliver Hoare, On Athletics Club’s Australian indoor 1500m national record holder, joins Andi and Zach to discuss race season and the difficult choices runners have to make to execute a good season. Andi and Zach also dive into the latest running news, including a new world record, an Australian record, and some incredible personal best performances from a couple of our own athletes (great work, Nikki and Andrew!).

Andi and Zach discuss how certain training elements and considerations help keep runners healthy and avoid injury in addition to recent running news about Hobbs Kessler, the British marathon trials, and the gorgeous new track and field facilities at Hayward Field.

Andrew Buikema, race director and proficient pacer, joins Andi and Zach to discuss pacing as only someone who has paced dozens of races can. Andi and Zach also share updates on more championships and one of the most impressive cross country team efforts in recent decades.

Kim Conley (Olympian and US champion) joins Andi and Zach to discuss the role of mindset in the runner’s journey. Andi and Zach also unpack the recent NCAA indoor track championships and the first post-pandemic fully open to the public marathon in Japan.

Adam Homolka, MPT,ART,FMT and owner of Endurance Rehabilitation and Athletics, joins Andi and Zach to talk injury prevention and “prehabilitation”. Adam also put together a unique strength routine exclusively available to YOU for the occasion. Additionally, Andi and Zach highlight the recent European Indoor Championships and a slew of 5000m Olympic standards run recently.

Ajee’ Wilson, multiple-time world-championships medalist in the 800m, joins Andi and Zach to discuss how to deal with pressure and high stakes in running, whether in a world-record attempt or a run-of-the-mill Wednesday workout. Andi and Zach also share notable results from the weekend, including a new Japanese marathon record, world U20 800m record, and German 10,000m national record.

Emma Bates (2:25 marathon, US marathon champion) joins Andi and Zach to break down race experiences and the decisions runners make, ranging from how to stay positive to how to identify when things are off. Andi and Zach also break down another recent record-shattering race.

Andi and Zach drive home considerations for all runners seeking to better manage time. Recent guest Marty Hehir commented about “No wasted minutes,” and this conversation helps make that wisdom a reality. The episode also features a slew of recent record-breaking performances on the track.

Martin Hehir (2:08:59 marathon) joins Andi and Zach to share how he finds balance as an elite distance runner, a husband and father of two, and a med student deep in his program. Andi and Zach also break down the recent USA high school mile record among other notable performances in running news.

Podiatrist and running specialist Dr. Bill Johncock joins Andi and Zach to discuss foot health, including shoes, strength and mobility, and general care. During the World of Running segment, Andi and Zach share ongoing excitement from the indoor track season and the latest update about the Tokyo Olympics.

Alicia Monson, after recently running 31:10 for #9 all-time in the US women’s 10k, joins Andi and Zach to discuss what it means to have a good race and how to make that happen. Your hosts also discuss a recent NCAA collegiate record and a devastating near-miss 100k world record attempt, among other things.

Andi and Zach talk with Nathan Martin (2:11 marathoner) about progress over time and the secrets to sustaining ongoing long-term growth. Happenings in the world of running include high schoolers qualifying for the Olympic Trials and U20 world records, among other things.

Andi and Zach speak with Alaskan marathoner Anna Dalton about the challenges of training in the cold and other adverse conditions. The discussion highlights when to head indoors, what to do about getting warm before and after runs, and how to adjust mindsets and workout plans for the conditions at hand.

Andi and Zach with professional middle distance runner Kendra Chambers discuss identity as runners and how to best pursue goals and passions as a whole person. Kendra shares from experiences with injury, self doubt, and major career setbacks how to revive the dream in holistic balance with life.

Andi and Zach recap 2020 with the best running moments and achievements, from world records incredible inspiration, from championship races to unexpected quirky events. Tune in for a complete breakdown of the story of 2020 from the runner’s experience.

Andi and Zach discuss the things that are making thriving difficult right now and break down how those things impact running as well as draw on thoughts and insights from the audience for remedies to such obstacles. Don’t miss the full recap of The Marathon Project as well.

Andi and Zach interview world record holder Charlene Lipsey about the habits that make her successful, discussing routines, body care, mental reinforcement, and more! Don’t miss incredible updates from the world of running as well, including a new world record on the roads.

Andi and Zach tackle the topic of running and mental health from two angles: what does the research say and what does experience show? Both include weighty consideration in this discussion, aided by a recent publication of the largest review of research since 1970 and the personal story of guest Carol Seppilu in her own battles.

Andi and Zach talk trails and ultra running with an industry expert, author, podcaster, filmmaker, and ultra runner Rob Steger. What does it look like to make the move to trails? What do trail runners need to know? How do trails help runners of any persuasion? All these and more!

Andi and Zach are joined by Jed Christiansen to answer the question “Why should runners structure training?” They dive deep into the facets and periods of training and how to accomplish the intended purpose of all the pieces of a well-developed training program.

Andi and Zach discuss what runners might be thinking about after a big race or goal or season but before the next big thing starts. How should we train? What if we are feeling burnt? What if we want to try something different?

Andi and Zach answer the question: what is recovery and why does it matter? AnnMarie Kirkpatrick, 2:37 marathoner, joins to share her own experiences honing recovery practices as well as practical ideas for others.

Andi and Zach discuss how training can change when things aren’t going your way. Whether a bad day, a bad week, a schedule conflict or otherwise, when the grind fights back, what are your options? The important point is that we have options. We just need to know how and when to exercise them.

AtoZrunning continues the quest to answer every question about running, this week talking with Anne about serious running and what it means to go from “a person who runs” to “a runner”.

Andi and Zach tackle the question of how to approach key training elements like speed, strength, and endurance, and to dig deep into the topic, Kate Grace joins the show to share her experiences and expertise as an Olympic 800m runner and a member of America's premier track program, Bowerman Track Club.

What is the best way to mobilize? We answer that question in-depth with musculoskeletal specialist and mobility expert Phil Wharton. Additionally, we discuss the London Marathon elite only race and break down the highlights.

Paul Chelimo (2016 Olympic 5k silver medal) joins Andi & Zach to discuss the depth of the need for and benefits from being patient and consistent as distance runners. What does that look like over the years? What does that look like in a single workout? We cover it all.

Dathan is back, this time joining Andi and Zach to discuss his recent retirement from professional running and complete transition into professional coaching.

Olympic gold medalist, author, and motivational speaker Mary Wineberg joins Andi and Zach to talk about both the highs and the lows and where we can all find victory in running.

Duo teams epitomize bringing the dream to those who can't find it alone. Jeff and Johnny Agar and Bill and Logan Johncock are two examples of father-son duo teams that have inspire millions while achieving incredible things. Listen to these two interviews and more in this episode. 

Olympic Trials marathoner (13th in 2020) and professional comedian Brittany Charboneau joins Andi and Zach to discuss the myriad uncommon ways to enjoy running. From role-casting on runs to sweeping for pennies, Brittany shares plenty of quirky but practical ideas!

Olympian and British champion Cindy Ofili joins Andi and Zach to discuss how to develop speed and what that looks like in a distance runner's training regimen. Tune in for additional conversation about the latest running news (diamond league results, more records on the track, and an update from On Running's newest team) as well as an answer to a listener's question about knee pain.

Nate Van Holten, more commonly known as Q,  joins Andi and Zach to discuss notable and legendary moments and figures in running and track and field history. Listen for examples from humanity's best athletes and how they moved the sport further in a myriad of ways.

Emily Oren and Leah Falland (previously O'Connor) spent the last year training together in West Michigan and are now moving to Boulder, CO to continue what they started, still under coach Dathan Ritzenhein. This conversation delves into the power of supportive training partnerships and how to elevate each other in the sport.

The Fitness Artist herself, Kaylin Russeau, joins us to sculpt an outstanding representation of what well-rounded strength and stability looks like for runners. It's practical, with specific examples to identify the most essential areas, and concise. Kaylin knows her stuff, and after listening here, you will too.

Keira D'Amato (15:04 5k, 2:34 marathon, 32:33 10k) joins the show to discuss the rise to world class in her mid-30s after 10 years away from competitive running. 

5x Olympic qualifier (once the Tokyo games, happen, we'll change that to 5x Olympian!), oldest American Olympic runner, and many other accolades describe Abdi Abdirahman, our latest guest. Abdi shares training, life, racing and the approaches that have elevated him to the highest level for decades.

The second installment in a 3-part running foundations series ("The 3 Keys to Thriving") explores strength and mobility from every angle and provides practical takeaways for all runners. This episode includes several references to outside work, so for all links, sources, and materials, visit the episode's main page at:

Whether you're looking to start a new foundation, repair some cracks, or check your foundation's integrity, we have distilled numerous schools of thought to give you simple explanations for fundamental elements of training for distance runners.

Rebuilding momentum not accidental. It is intentional. It is fought for, every inch. Olympic hopeful, John Cody Risch works toward forward motion as he trains and competes at the top level of American Racewalking in hopes of competing for Team USA at the Olympics. Cody joins Andi and Zach to discuss how to cope with disruption and rebuild momentum.

We talk with 2:30 marathoner Obsie Birru, an elite runner with many accolades and a big heart. Obsie connects well with others through the sport, calling running a "language." She shares her journey to inspire others with running and displays a joy that you will agree is quite contagious!

BYU sub-4 miler Talem Franco joins Andi and Zach to talk about how his radioactive season almost went nuclear (before the shut-down) and what he's doing now (plus where he's headed next!). 

Additionally, Andi and Zach discuss the blue jeans mile WR, a 310-mi ultra record to be attempted, and Sara Hall's plan B for the Tokyo Olympics. And guess what? Races are returning! Few and far between, (double meaning intended), but they are creeping in. AtoZrunning will keep you posted.

Sam Palmer (2:29 marathoner) shares the hard lessons we all have to learn in disappointment and insights into how an all-in mindset works and when a break is needed. Additionally, Andi and Zach discuss the Norwegian road 5k national record (yes, a race actually happened!) and other running news.

What do you ask an Olympic marathon qualifier? You ask him how he managed to rehabilitated achilles surgery to return not just better than ever, but 3 minutes faster in his marathon time. So that's what Andi and Zach ask Jake Riley, among other things. 

Don't miss new world records for things like a treadmill 100-mi run (hint: he did it at just over 7:00/mi pace!) and more.

Joe Niemiec, Olympic Trials marathoner, proves for the rest of us how persistence can realize dreams. His running is a story of relentless pursuit and passionate devotion that you don't want to miss. 

Zombie's got it right. And we're only partially joking. Mike Swinger is a Physical Therapist (runphys.com) in Northern Michigan with some seriously practical and accessible suggestion for every runner to take away and implement immediately! 

Anyone care to guess how old Joanna was when the dream was born? Here's your hint: at that age, I was still entertaining myself by biting my dog's ear to see how she would respond. Not Joanna. This one's a story about a dream born in a child's imagination, cultivated one step at a time through both abysmal loss and mountainous success. Now decades down the meandering road, has she realized her dream?

Ron Romano: the Mayor of Central Park, World Marathon Majors 6 Star... in ONE year! We connected with Ron to talk running the majors. This conversation is inspiring, informative, and loaded with great anecdotes and analogies!

We were all thrown into this crazy holding pattern, and while we're always looking to set strong foundations, that's just about the only productive thing we are doing right now. The question is, how and what and when? 

What do you do now? Valid question. The answer is personal and complicated. With race plans thwarted and social distancing keeping us from our favorite groups and gyms, our goals need adaptation. We can still find motivation and community, but it is challenging.

Life affects running, and running affects life. Sometimes perseverance extends beyond the run, requiring runners to "hang in there" through difficult times. Andi and Zach interview another round of Olympic Trials marathoners to share their experiences hanging in when life hits hard.

Having spent the weekend with 700 of the best marathoners on the planet, we made it a priority to capture as many stories as we could, stories about moments when they had to "hang in there." For this episode, we delve into the first half of those lessons learned, and stay tuned for the second half soon.

Results are in! The 2020 Olympic Marathon Trials were nothing if not exciting! Andi and Zach break it down, sharing Andi's experience on the inside, Zach's experience on the outside, and the complete analysis of the race results.

What do you see when you look in the mirror? What to say when you speak to that person? As runners, we are well aware of importance of self-perception and self-talk. For this episode, Andi and Zach dig into the topic a bit deeper, share some practical ideas and experiences, and travel the well-worn path of how we play the mind game.

There are things we need to let go of and things we need to embrace. We are all multi-dimensional beings and running is just part of who we are. Andi and Zach discuss deciding when to sacrifice for training and when to sacrifice training for life.

Treadmill or dreadmill? Whether you love or loath stationary running, there are times training on the treadmill can be beneficial. Andi and Zach share lessons learned, unfortunate anecdotes, and practical tips!

At it's core, track and field is a primal thing, the ultimate test of the physical prowess of humankind, pitted one against another. And that's just a part of why we love it! Louis Falland, 4-minute miler with Gazelle Elite Racing, joins Andi and Zach to talk track from the inside out.

How do you move a mountain? One spade-full at a time. Andi and Zach discuss making habits of simple measures that contribute to big outcomes for runners. 

Kyle Cutler has been the race director of the LMCU Bridge Run (in Grand Rapids, MI) for over 6 years and joins Andi and Zach to share how runners of all levels can maximize the race experience. 

Who better to talk about longevity in the sport of running than three-time Olympian Dathan Ritzenhein? Dathan dives into some key aspects runners need to focus on to be pursue lifelong running.

Are you a data-driven runner? Or no? Zach and Andi come from totally different camps when it comes to the love and usage of data. In this episode, we discuss the positives and negatives of data saturation and how we can healthily utilize the feedback we are getting.

Knowing yourself can facilitate your next goal or break through.  Owning where we are at and where we have to go shouldn't bring us into doubt or fear, but motivate us to make plans to achieve the incremental steps. 

As always, before discussing our main topic, we shared some of the most recent tidbits dominating the running conversation this week: 

One thing every runner understands is struggle. Having just (both of us) completed the Chicago Marathon, we decided to dive deep into the topic of struggle and our experiences surrounding

As always, before discussing our main topic, we shared some of the most recent tidbits dominating the running conversation this week: