068 | The Science of Running: How to Build Better Endurance & Speed w/ Tim Bolen

In this episode of the 1% Healthier Podcast, we get to learn from Timothy Bolen, an endurance coach and professional athlete, on how to improve your running performance, build endurance, and train smarter for races like half marathons, marathons, and HYROX. We dive into heart rate zone training, aerobic capacity (zone 2 runs), tempo runs, and race strategy, plus the mindset and discipline required to become a stronger, faster runner.If you’ve ever wondered why you’re not getting faster despite running more, this episode will teach you how to structure your running workouts, avoid common mistakes, and unlock your full potential.Connect with Tim Bolen: His Instagram Tim's Coaching Website: Excel and Beyond CoachingTim's 2gether We Live Organization🫐 Learn about 1% Healthier📩 Apply for 1:1 nutrition coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Chapter Timestamps:00:00 – Introduction + Tim’s elite running background04:00 – Balancing fitness goals with career and life05:30 – Mindset, discipline, and eliminating excuses08:30 – Running fundamentals: why most runners train wrong09:00 – The importance of zone 2 (aerobic base training)13:30 – How heart rate zones actually work16:30 – How to structure your training phases20:30 – Tempo runs explained (and how to use them)24:30 – How to pace tempo runs correctly28:30 – Common mistakes when running faster32:00 – Anaerobic training + interval workouts37:00 – How to find your ideal race pace44:00 – Benchmark workouts to track progress47:00 – Training vs racing: mindset differences53:00 – Race strategy: pacing + negative splits56:00 – How to taper before a race01:01:00 – Mental strategies for running and racing01:06:00 – Finding your “why” during hard moments