#024: 6 Years Of Running Knowledge In 60 Seconds

Six years of running experience, compressed into one episode. What started with a high school lacrosse tryout 5K turned into half marathons, 200-mile races, and even a half marathon every day for five months straight. In this episode, I'm expanding on my viral "6 years of running in 60 seconds" Instagram post and breaking down the biggest lessons I've learned from my own journey and from coaching over 100 athletes.Key takeaways from this episode:You don't suck at running — you just haven't trained the right way for long enoughHow to safely increase mileage: add 3 miles per week if you're under 30 miles per week, or 10% if you're overWhy a recovery week every fourth week (70-80% of previous volume) is where the real adaptations happenRunning with friends makes everything easier — find a run club in your cityDon't neglect strength training — it's key for injury preventionSkip the biohacking: sleep is the #1 recovery tool (aim for 8-9 hours)Fueling basics: eat a lot of carbs, 30-60g of carbs for runs 1-2 hours, 60-90g for runs over 2 hoursWhy carbon plated shoes should only come out on race day and your last 1-2 big workoutsWhether you're chasing your first marathon, a faster marathon, or an ultra, this episode gives you the training foundations to get there.Go out and run your race.New episodes drop every week — actionable training tips, race strategies, and stories from people doing extraordinary things. Subscribe so you don't miss one. And if you're ready to train with a plan built around YOUR race, send a DM to @pierceshowe on Instagram to learn more about coaching.