Marathon Running Podcast by Letty & Ryan

In this episode, we spoke with running coach Chris Knighton about running form. We covered the basics of running form, including terminology such as foot strike and cadence. Chris explained the importance of having good form and how it can improve your running efficiency and reduce the risk of injury.

We also discussed the topic of foot strike and whether it really matters, as well as whether there is a perfect cadence for running. Chris shared five tips for improving your running form, such as focusing on your posture and engaging your core muscles. Whether you're a beginner or an experienced runner, this episode will provide you with valuable insights into how to optimize your running form and get the most out of your runs.

 Chris’s instagram: @knightonruns

Follow us on instagram @runningpodcast

In this episode, we dive deep into the topic of running performance and specifically focus on the role of mileage. Chris shares his expert insights on why mileage matters, and why the 10% rule for increasing mileage doesn't always work. He also walks us through his proven strategies for increasing mileage optimally and safely.

Chris also sheds light on the importance of periodization of 3 weeks, a training

method that has been shown to maximize performance while minimizing the risk of

injury. We discuss the science behind it and how runners of all levels can

incorporate this approach into their training.

Throughout the episode, Chris provides practical tips and advice for runners looking to improve their performance and reach their goals. His passion and expertise for the sport are infectious and will leave you feeling motivated and inspired.

Follow us on instagram @runningpodcast

In this episode we to Chris Knighton, Coach of Knighton Run club and learn all about his amazing book for runners “Run Faster Marathons: The Proven Path to PR.”  (We will also hop into the chapter that tells us 10 running rules to live by.)

The title pretty much sums it up, and is also the reason why we invited Chris onto our show.Chris had sent us a copy of his book and we fell in love with it. It is precise enough for a good read and now we have Chris come onto our show and talk to us as we go through the chapters of his book. Super fun.

In this episode we are talking about packing for marathon weekend!

Here is our list that we love sharing with you:

In this episode we are exploring 5 mistakes runners commonly make when it comes to their nutrition, especially during race week. Our guest for this episode is the amazing registered dietitian Serena Marie RD. We will dive into what these common mistakes are and how you can make sure that you stop making them so that your race week and race can go as well as possible. 

Follow Serena on instagram @serenamarierd

this episode, with Spring races right around the corner, we will go into preventing injuries. Staying healthy at a low base mileage is easy, but when it comes to following the long runs on your plans or doing all he runs in a week, things are not so easy any more. The more stress we put on our bodies the more our chances for injuries can increase. So today we will talk about exactly that. 

Specifically we will do this episode in two parts, the first one being that we talk about injuries in general, what causes them, why do they happen and who is at risk for them, and how to generally prevent injuries.

The second part, where we talk about the 6 most common injuries, what they are, why they happen, and how we could maybe prevent them from flaring up!

The Long Run

In this episode we are tackling the long run.

We will give you a definition of the long run and then we will dive into the benefits of the long run along with some research. We will specifically talk about the mental benefits of the long run, and then talk about how long a long run should be (as we discuss the different “methods” of the coaches writing the plans). We will also play a quick clip by Dr. Jack Daniel who tells us his opinion about what the optimal time of a long run should be. Last but not least we will talk about how to start making your weekend runs longer, and fueling on the days you run long! Don’t miss this episode!

Boston Marathon 101

This episode is for all first time Boston runners or all that have run it and want to see if they can improve their logistics when it comes to traveling to this race

In this episode we talk to Rober Wang about all things Boston, including logistics (when to fly in and leave, where to stay), the expo (what days to go etc), the finish line area, fan fest, shake out runs, after parties and where to find them, pre race dinner, some must-dos, race morning logistics such as school buses, bag check, athletes village, porta-potties, spectators, family reunion, GPS issues, any many more things.

Stay tuned for next week’s podcast about the race course!

Rober’s Facebook group is

In this episode we talk to Olympic Trial Marathoner Erica Weitz, elite runner, nutritionist and running coach of her company Exclusive Endurance, about some things that every runner can do to have a better marathon/marathon experience.

Specifically we are doing a quick dive into topics such as hydration, nutrition, the importance of movement throughout the day, self care, watch hacks, the importance of race plans, and mental training/visualization

Erica’s Instagram: @exclusiveerica

Erica’s YouTube channel: @ericaweitz5554

In this episode we talk about one of the most common questions or statements made out there: “Running is bad for your knees.”

We talk about studies that have been done to help come to an educated conclusion.

We then talk about some other running myths out there.

LINKS

In this episode we speak with elite runner Mouad “Mo” Achhab. Mo moved to the US from Morocco, where he had been a “recreational runner.”  He ran his first marathon in 3:45, and his second in 2:57. Now, his most recent marathon time is a 2:32 and he is not even close to being done, always honoring his promise to his late father to keep fighting and keep improving. It goes without saying that his mindset is strong, and so is his work ethic. The tips he shares are golden. Don’t miss out on this episode!

You can find Mo on instagram @mo__running

In this episode talk give you 16 tips on how to deal with a bad marathon, both, while you are running it, as well as after you have finished it (or dropped out.)

We talk about the reasons why a race could go bad, what your options are, how to manage if you decide to complete the race, and how to best analyze your race if you are unhappy with your result.

In this episode we tackle the term “lactate threshold,” and “lactate threshold heart rate.” Particularly, we ask the questions what are the two fundamental concepts to improve endurance, what is lactate threshold, how do lactate threshold and VO2Max relate, how do we improve that threshold heart rate, how do we find our lactate threshold heart rate, and what are some sample running exercises to improve your lactate threshold heart rate.

In this episode we revisit the VO2Max. Particularly, we will talk about 1. What VO2Max is, 2. Why VO2Max is so important, 3. How it is measured, 4. What are some normal ranges, and what is considered a good VO2max, and 5. How to increase your aerobic capacity.

In this episode we talk about Dr. Stephen Seiler’s Hierarchy of Endurance - be sure to check out our instagram for the pyramid (looks like the food pyramid).

In this episode we tackle 2023! How can we make sure that this will be a good year when it comes to running? From goal setting to strategizing to races, here is what we got for you!

In this episode (a replay) we learn about the perfect running form by physiotherapist Brodie Sharp!

In this episode we are doing a race recap about the 50th Honolulu Marathon!

According to Wikipedia, the Honolulu Marathon is a marathon in Honolulu, Hawaii, first held in 1973. It is one of the world's largest marathons, taking place annually on the second Sunday in December. The marathon is popular for its location in Hawaii, and is also popular among first-time marathoners, many of whom are visitors from Japan.

We had an amazing vacation there which we finished up with a marathon!

In this episode we are talk to Arno Tessers from the youtube channel runarnorun about his top 20 marathons.

In this episode we are talking about potential Christmas gifts for runners.

In this episode we are doing a replay of “Holiday Eating for Runners” which first aired in 2020.

In this episode we are doing a race recap about the Revel Big Bear Marathon.

The Revel Big Bear marathon is a marathon that takes place in November of each year. With over 5000ft of elevation drop this marathon is quite interesting. We discuss how awesome Revel organizes their races and how running a revel can be a love hate relationship.

In this episode we talk about how your nutritional needs change after your marathon.

We talk to Serena Marie, RD about taking time off and what it entails, from weight variations to adjusting nutrition, under-fueling, and the rate of energy burn and more.

JOIN OUR CHALLENGE

Contact serena @serenamarierd

In this episode we have a fun conversation about what to do after your marathon.

We talk about reaching your goal and have elite running coach Ron Tabb talk a little bit about how much time to take off.

In this episode we talk about how to have a great marathon or half marathon.

We talk about setting expectations, not obsessing, and running community experiences (expo, pasta dinners, shake out runs, and post race events) that can make or break your weekend.

In this episode we do a race recap of the 2022 Chicago Marathon!

We will revisit everything from trip to meal, and also tell you that we had so much fun meeting Phil Decker and Ciara Carter in person, running the shakeout run with Running Empire, and sitting in the VIP tent with the female marathon record holder, the winner of the race, Hal Higdon, and Alberto Salazar.

In this episode - due to the aftermath of being hit by hurricane Ian, lack of power, and craziness in life, we are going to replay an episode on self-defense for runners with Icy Mike.

In this episode - due to the aftermath of being hit by hurricane Ian, lack of power, and craziness in life, we are going to replay a running psychology episode about the book ENDURE by ALEX HUTCHINSON.

In this episode we are manually recording and talking about hurricane Ian and what to do when you cannot run. And interruption in your training, what now?

In this episode we talk all about world records! Not just the fast ones, but the fun ones, that are within reach to all of us, if we want to go there.

Coincidentally, Eliud Kipchoge of Kenya broke his own world record and the new record stands at a whooping 2:01:09.

In this episode we talk about the three (or four) best supplements for runners. These are supplements you can take without having to take any type of blood tests etc, as the pure consumption of them essentially has no harm. How do we know? Well, our expert Serena Marie RD knows, so she was our guest in todays episode.

Serena can be found @serenamarierd

In light of the recent murder of 34 year old runner and mother and teacher Eliza Fletcher, we are going to talk about 5 safety precautions for morning runners.

In this listener-inspired episode, we talk to running coach Laura Norris about all things treadmills. We raise questions such is it the same as running outside, how do times translate, do you have to run on an incline, does your stride change, what about the mental game, do you have to strength train, etc, and finally, can you train for a marathon entirely on the treadmill.

Laura can be found @lauranorrisrunning

With your fall marathon approaching you have got a good 6-8 weeks of training left. You are nearing the end of your training, and there is no amount of food or rest you can get to make you feel whole. We get it. Training for a marathon is hard. Also, besides the lack of rest and seemingly off-balanced nutrition, there are things you feel. Soreness or injury? When do you keep pushing?

In this episode we speak with David Levine, head coach of the LA Roadrunners gives us some guidance on what to expect and what to do to complete your cycle.

In this episode we talk about the influence of social media for runners. Specifically, we also speak with Ciara Carter about all things running and social media. What are the pros, what are the cons, and how helpful is that instagram account of yours really?

In this episode we actually interview my co-host Ryan. Ryan Lundquist is a medical doctor and radiologist specializing in the musculoskeletal system. We talk about the types of imaging that there are, and how each of them work. We talk about the most common running injuries, how they can be detected and what they mean. We also myth-bust the statement that runners get bad knees due to running too much.

It’s mid-summer and I am sure we are all hot. Could your summer be going better? In this episode we talk about our heat hacks with Sarah Kane, a fellow podcaster.

In this episode we talk to retired elite runner and running coach Ron Tabb about how to coach yourself or others. What are some things to take into consideration before you start writing that training plan, and what are some things to consider when you think about self-coaching?

In this episode we talk to the current European indoor champion in the 3000m distance and physiotherapist Eoin Everard about what you can do for 3 minutes to get faster.

BONUS EPISODE

This episode is sponsored by Elite Events, a Florida racing company who prides itself by creating events that are close to perfection: Great courses, amazing swag, race tracking, awards, and more.

This episode is a recap of the 4th of July race 2022 which we attended. Hear from some participants as well as the race director about this event!

Today we talk all things running and mental health with guest Ciara Carter. We talked about how running benefits your mental health, what we can do to avoid cardiovascular disease, how we can use our environment to get out there, and how we can take what running taught us and apply it to our regular lives (which is called shaping), and how we teach the next generations

In this episode we speak with headcoach of the LA Roadrunners, David Levine, about just what we can do to have a successful marathon podcast. We hear tips ranging from lifestyle, training, mindset and more.

In this episode we talk about the trendy downhill marathons. We give you tips on how to become a better downhill runner. And why are we doing this> because of the influx of downhill races that we have been seeing appear lately, particularly the Revel Race Series, a popular series with some races of 4,000 + ft of elevation drops. We talk to race directors Troy and Adam, CEO and VP of Operations  of the race series about these races and what it takes to compete in them.

Sign up for your downhill race at https://www.runrevel.com

Use SPEEDSTRIDERS for $10 off

In this episode we talk about a few of the most well-known marathon training programs out there. We talk about the Hal Higdon plans, the McMillan plans, the Hansons method, the Pfitzinger plans, the low heart rate method, the Galloway run/walk plans, and the FIRST method. We will also discuss which training plan is best for you, considering your time commitment, goals, current ability, intensity preference, long run preference, running frequency preference,and other things.

In this episode we talk to runner Phil Decker. Phil Decker is currently 46 years old and you can find him in the running groups. He is one of us, training for that next marathon and his times were not too shabby either. He is a Boston runner. So it was shocking to hear when he was diagnosed with stage 4 colon cancer this January. Phil talks to us about his diagnosis, how he chose to deal with it, and how he has been spreading awareness and fundraising while fighting cancer. Phil will be at the Chicago Marathon this year if you want to get in touch with him.

In this week’s episode we are talking GIFTS for RUNNERS. Let this be your holiday gift guide as you listen to the 18 items we came up with. Here are a few links to some of them.

In this episode we talk to LA Roadrunner head coach David Levine about tips on how to qualify for a Boston Marathon.

But don’t think his tips are basic, if you have already qualified for Boston, there is a lot you can learn as David gets into the physiology and helps us understand how you can still get better. David elaborates on 1. Goalsetting, 2. Commitment, 3. Running slower to become faster, 4. Picking a course, 5. Nutrition, 6. Cross training, 7. Training plans and coaching, and 8. Pacing during the race.

As promised, here are the links to the Boston Qualifying Times (as of 2021) and David’s previous episode on group training:

In this episode we talk to registered dietitian Amy Shapiro about how to refuel directly after a your race, the two weeks post race, and how to avoid gaining weight after your marathon cycle.

Amy Shapiro can be found @realnutrition

Our instagram is @runningpodcast

Welcome to destination marathons! In this episode, I am talking to fellow podcaster and we talk about all things traveling when it comes to marathons. We’re gonna address COVID, how to fly in for a marathon (ie how early to get to your destination, what seat to pick), hotels and accommodation (how to get a good deal and where to stay), expo (and why going is important), meal planning (and what to eat if you don’t have your go-to available), and your last training runs (where to run, and even how to find others to run with). Let us know if you feel like we missed something!

With fall races approaching we wanted to have an episode all about race day nutrition.

So we spoke with Amy Shapiro MS, RD, CDN, the founder and director of Real Nutrition, a NYC-based private practice, and asked her all about that race day, including: WHY is changing your nutrition leading up to a marathon important, HOW do we prepare with liquids and food when it comes to the days before and the day of the marathon, brand name recommendations, bathroom issues, post fueling for maximal recovery, and much more.

Amy is internationally recognized for her individualized, lifestyle-focused approach, which integrates realistic food plans, smart eating habits, and active living. Through encouragement, education, and the right “tricks of the trade”, Amy believes that anyone can achieve their nutritional goals while still enjoying the foods and flavors they crave.

Amy Shapiro can be found on instagram @realnutrition

Our instagram is @runningpodcast

In this week’s episode we talked to fellow runner Angela Pohl. Angela Pohl has been running since age 38 and created an instagram to share her running journey including any bumps on the road, which includes her fairly recent stage 3b breast cancer diagnosis. Angela talks to us about said diagnosis, how she was diagnosed, the type of cancer she has, her prognosis, and what effect this illness and treatment has on her daily life and running - because of course, she still runs. Using running analogies, Angela explains her mindset, talks about her current training for the Indianapolis Marathon in November, and shares her hopes of what going through this “injury experience” can do for her in the future. She is nothing but an inspiration and you don’t wanna miss this episode.

Angela’s Instagram is @goodrunning26.2

Our instagram is @runningpodcast

In this episode we do a Q&A with Coach Ron Tabb, retired long-distance runner with a PR of 2:09:31 in 1983, when the marathon world record was only 2:08. We asked him questions such as: How long should a marathon cycle be? How do I know what my race pace is? What pace should my long runs be? What should my easy pace be? How much slower than my fast pace? If you’re running a distance race, is it better to be fast at short distances and draw the speed out or have endurance under your belt and speed up your long runs? What should my weekly mileage be in my marathon cycle? What should my race pacing strategy be? How and why does speed work and strides help my pace? When in my marathon cycle should I start doing speed work?

What should my longest run really be and why don’t I have to run 26 miles? What are some tips better running economy? How long is a proper taper?

In this episode we talk about dogs and tackle the two most pressing topics: What to do when a dog runs up to you during your run and the more fun question: What are good running dogs. To answer these questions we invited Cora Williams (Wittekind), an animal behaviorist who specializes in dogs and teaches their human companions the ropes to successful dog ownership.

In this episode, we tackle the topic of VO2Max that we as runners hear all about. We ask Greg Grosicki, PhD, who is an Assistant Professor and Director of the Exercise Physiology Laboratory at Georgia Southern University and who does research focusing on exercise and nutritional interventions to improve human performance the following questions:

Dr. Grosicki can be found on instagram @drgreggrosicki

Our instagram is @runningpodcast

There is a number of reasons why running movies can be not only enjoyable, but also relevant for your training. We sat down with our friend Sarah and we talked about 9 particular movies including, title, a quick summary, why we enjoyed them, and whom they are for. This is our list: 1. Skid row marathon, 2. Brittany runs a marathon, 3.Spirit of the Marathon 1, 4. Spirit of the Marathon 2, 5. City slickers can’t stay with me, 6. Breaking2, 7. Prefontaine, 8. Boston: The documentary,9. Patriot’s day.

Promised links:

In this episode we talk about the topic of mental health. We speak about the stigma, the reason for the stigma, and some studies that show the science behind mental health so we can better understand why it is that we feel better when we run. We also talk to our special guest, Sasha Wolff, the founder of the non-profit organization Still I Run. Still I Run is a 501(c)3 organization and running community that promotes the benefits of running for mental health. Sasha shares how she became a runner, and what caused her to start her foundation Still I Run. Sasha also shares her own mental health with us, she talks about how she discovered the benefits of exercise, how running changed her life, and how she is now trying to change the lives of others through her foundation. The “Still I Run starting line scholarship” for example, helps individuals and family start running. Sasha shares some of her favorite stories on the impact that their foundation has made on people. Last but not least Sasha shares some tips for people that have mental illnesses, including where they can go for help and what they can do to live their best lives possible.

Sasha Wolff can be found on instagram @stilliruncommunity

Her website is stillirun.org

Our instagram is @runningpodcast

In this episode we talked to Australian Physiotherapist Brodie Sharpe about Plantar Fasciitis, “Runner’s Knee,” and Stress Fractures. We dive into each of these injuries and learn about what they are, why they happen, if there is something we can do to prevent them from occurring, and then of course a little about prognosis. We also talk about what people are candidates for injuries, we talk about the pain rest  weakness downward spiral, and how we can get back into our training after taking time off from running when we are on a tight racing schedule. Stay tuned for one of our next episode coming up discussing other very common running injuries  such as hamstring, and Achilles pain.

Our instagram is @runningpodcast

In this episode spoke with Bryan Green, the author of Make the Leap - a sports psychology book for runners. Through his book, Bryan demonstrates that the key to unlocking one’s potential isn't in training harder or doing more sophisticated workouts. Rather, it's in thinking better about your training. Think better, train better. His book provides athletes and coaches a step-by-step guide to thinking more effectively about all aspects of training. We asked him about some of the main concepts, including how “the leap” works, the concept of “the hidden training plan”, as well as many definitions of words and concepts that - when applied to running - make us rethink how we should think.

In this episode we talk all about self defense for runners. Mike or“Icy mike” as he is known on his YouTube channel “HARD2HURT” is a self-defense instructor, former police officer, swat operator, blood hound handler, and has been a police trainer to hundreds of officers. Mike answers our questions about what we can do to prevent being attacked, how to better be prepared when attacked, as well as what to do when attacked. He also dives into telling us about self defense weapons that are efficient, and other safety tips.

Icy Mike can be found on instagram @icymikep

His YouTube Channel is Hard2Hurt

Our instagram is @runningpodcast

In this episode we do a race review or race recap of the Keys100 ultra marathon relay which we completed this May, 2021 with our 6 member co-ed team called “We Got the Runs”. This event is a 100-mile point-to-point running race from the island of Key Largo to the southernmost point in Key West for individuals or teams. Our team members all made wonderful memories and learned a lot of lessons along the way. If you enjoy race recaps or if you are considering part-taking in a relay, this episode is for you.

In the episode we also briefly touch base with Bob Becker, the race organizer. (if you want to hear more about him, we interviewed him in episode 34).

The website to the event is www.keys100.com

Our instagram is @runningpodcast

In this episode we asked Australian physiotherapist and host of the number 1 running podcast, Brodie Sharpe, about running form! Is there such a thing as the “perfect running form”? And although the answer was obvious (and let’s face it, the goal of our running form analysis is simply to prevent injury and to run economically so that we can run safely and fast) - as always with Brodie, we learned quite a bit. Listen in if you want to learn about the different phases of our running strides, what happens in each of them, and what things should be taken into consideration when looking at our running form, and what some definite must-correct things are we might do, and how to go about them.

Brodie can be found on instagram @runsmarterseries

Our instagram is @runningpodcast

In this episode we asked Coach Tiffany Spearman about running WHILE pregnant and post-partum. As a well-versed running coach we asked her about her opinion when it came running while pregnant, starting with how safe it is to run, how much one should run, whether heart rate mattered, what some benefits are, where to find the energy, what some complications and precautions are, and when someone should stop. As for post-partum running, we asked her when it would be safe to resume running, how to approach running after having a baby, we asked her about running and breastfeeding, and last but not least, weight-loss.

Tiffany can be found on instagram @tiffyspears

Our instagram is @wgtrpodcast

Links: