DB Performance Running Podcast

I break down a different way to structure intervals that (according to the cited research) led to ~70% more time at VO₂max - without making the workout feel any harder or having to put in double time to achieve it!I’ll go through:where traditional intervals might fall shorthow this structure worksand how to use it in your own trainingStudy:Vaccari, F., Giovanelli, N., & Lazzer, S. (2020)High-intensity decreasing interval training (HIDIT) increases time above 90% VO₂peakEuropean Journal of Applied Physiology

In this episode, I break down what some of the best runners in the world are doing to maximize their training so they can handle more total quality work across the week.We get into the Norwegian method, double threshold training, and the real reason intensity control is becoming such a big part of modern distance running. I also share how this approach has impacted my own training and the athletes I coach, along with how you can start applying it yourself.

In this episode, I sit down with my good friend, Kameron Harder, a physical therapist, endurance athlete, and someone who spends a lot of time helping athletes stay healthy and perform better. We get into the role strength training should actually play in a runner’s routine. We talk about why it matters, how it helps reduce injuries, and what it can do for your performance if you approach it the right way.Kam's Website 👉 https://ridgeathleticsaz.com/Kam's Instagram 👉https://www.instagram.com/ridgeathleticsaz/https://www.instagram.com/ridgeathleticsaz/

Happy Friday! In today's episode you will get an update on my coaching + training, and several thoughts from my run this morning which includes - why steady runs are important, how to run with good form when you're tired, avoiding lazy strides, my thoughts on the ASICS Megabast, and the controversy from the USATF Half Marathon Champs

There’s a workout professional marathoners use all the time that most runners don’t fully understand - alternation sessions designed to train lactate clearance.I’ve used these sessions throughout my own build as a 2:16 marathoner and 2x Olympic Trials qualifier, and they’ve consistently been some of the best indicators of race readiness for the distance

When's the right time to change your training paces? Maybe not when you think!

Have you bonked after Mile 20 in the Marathon? I have!In today's episode, I'm going to walk through why we might bonk after mile 20 in the marathon, and leave you with a few ways in which you can work towards avoiding it next time!

Welcome! In today's podcast, I give you a full breakdown of my thoughts on the Puma Fast-R Nitro Elite 3 as a marathon shoe! These racing shoes have blitzed their way onto podiums and personal bests this past year, forcing their way into consideration as the fastest shoe on the market. But, is it? And is it the best shoe for you? Let's talk about it!

Recap from the past week's worth of racing, 4 workouts of the week, and tips for your training - all packed into one episode!

I give a full breakdown of my 2:17:44 & 12th place performance at the 2026 Chevron Houston Marathon

The treadmill gets dismissed as a last-resort option-or worse, as “not real running.” In this episode, we take a deeper look at what treadmill training actually does, what the research says about how it compares to running outdoors, and why it can feel harder even when the physiology is similar.We talk about biomechanics, heat stress, pacing perception, and injury risk, explain where treadmill running truly differs from outdoor running, and walk through when those differences help versus hurt. You’ll learn why the 1% incline rule isn’t a universal fix, how indoor heat load quietly changes training stress, and why the treadmill can be one of the best tools for threshold work, hill training, winter consistency, and race simulation-if it’s used correctly.

In this episode, I break down the concept of muscle tension, and explain why race-week training should preserve useful tension rather than eliminate it. We’ll look at the difference between fatigue and readiness, why the nervous system detunes faster than aerobic fitness, and how overly passive tapers dull coordination and stride quality.You’ll learn how short, controlled faster running keeps the body responsive without adding fatigue, how to approach race week with intention, and what “ready” should actually feel like when you step to the line.If you’ve ever felt fresh but sluggish on race day, this episode will change how you think about tapering.

When the race is over, motivation often fades-and that’s where many runners lose momentum and find themselves on a negative trajectory. How can we change that?This episode reframes the off-season as a critical training phase, not complete downtime. You’ll learn how to replace race-driven motivation with purpose, build structure without burnout, and set practical goals that keep progress moving when there’s no start line in sight. I'll break down how to train with intent during lighter periods of the year, and how to use the off-season to create lasting gains for your next training cycle.

Masters athletes aren’t fragile, but they do recover differently. In this episode, we break down what actually changes with age, why VO₂max decline drives performance loss more than threshold or economy, and how smart intensity placement keeps progress moving. We cover recovery limits, strength training, volume breakpoints, and why consistency across the year matters more than hero weeks.

VO₂max training is often misunderstood and misapplied.In this episode, i'll talk you through the basics of VO₂max intervals, VO₂ kinetics, and why many HIIT workouts fail to deliver the intended aerobic stimulus. Using recent research comparing long versus short VO₂max intervals, I'll help explain why time spent near VO₂max matters more than pace, heart rate, or perceived effort.We also explore how VO₂max training fits into marathon preparation, why it plays a supporting, non-dominant role, and how to use it strategically without compromising endurance development or recovery.

Hey hey! Today, I'm talking heavily on the topic of LT1 and why building training around this intensity can help provide all the good stuff that will elevate your marathon race time. I'll break down why marathon pace may be overrated (but still important) and also how to specifically build LT1 training into your program for your next marathon.

Hill training has been a staple of great coaching for more than 70 years, long before sports science could explain why. In this episode, we break down every major type of hill workout - short neuromuscular sprints, medium aerobic-power repeats, long sustained climbs, and uphill threshold sessions.We explore the science behind each, the historical foundations from coaches like Lydiard, Cerutty, Bowerman, and Canova, and why hills often deliver bigger benefits with less stress than flat intervals.If you want to build strength, improve running economy, raise your aerobic ceiling, and train harder without breaking down, this is your blueprint.

In this episode, I'll help break down why running more miles - when done the right way - creates some of the most reliable breakthroughs in endurance for runners of all ability levels. I'll talk briefly about historical high mileage programs, basic physiology, and steps you can take to improve your mileage starting from scratch.

Recap from the New York City Marathon, Indy Monumental Marathon, BAA Half, Valencia Half & More!Stick around to check out 5 workouts of the week, and a few quick-hitting training tips and thoughts that you can apply to your training today.

Here's my full breakdown on the 2025 Marathon experience! From pre-race, mid-race, to post-race, I lay out everything I did to plan, prepare, and execute this amazing race.

In today's episode, I will walk through the idea of taking structured down weeks in training. We will explore:What exactly is a down weekWhy would you take a down week Why wouldn’t you take a down week How often would you take a down weekHow to not get worried about losing fitness when taking a down week

I went down the r/AdvancedRunning rabbit hole and pulled 10 questions submitted over the last 2 weeks to break down what runners are really curious about right now.Chapters00:00 Introduction to Reddit Q&A on Running02:24 Running Fast on Five Days a Week08:49 Cumulative Mileage vs. Recent Mileage15:30 Importance of Running Drills20:25 Improving Uphill Performance and Finishing Speed30:03 Recovery Routines and Strategies33:38 Understanding Recovery Through Data36:17 Listening to Your Body: Training by Feel38:08 Innovations in Recovery Tracking39:55 Cross-Training During Recovery43:08 Balancing Performance and Weight Management48:52 The Experience of a Perfectly Paced Marathon52:53 Key Factors in Race Performance59:50 Dealing with Race Disappointment

Your long run starts well before you head out the door. In this episode, I walk through how to prepare the day before, what to focus on the morning of, and how to handle fueling, pacing, and recovery. It’s a guide to help you get more out of your long runs - and avoid the common mistakes that make them harder than they need to be.

Join me as I break down the race results from our team over the last two weekends, including the 2025 Chicago Marathon! As always, I will also share some amazing workouts performed over the last week and leave you with a few insights i've gained along the way.

Another week down for the team. We're in the thick of marathon racing season, so that means a lot of great tune-up races, big workouts, and insights to be gained from those taking to the streets every week. I hope you enjoy today's podcast episode - give it up for those on the team who are putting in the work right now!

Hey! In today’s ramble, I dive into my newest shoe in the rotation – the Adidas Adizero Evo SL. I cover the key specs, share how it feels on the run, and break down what distances and paces it shines at. Plus, I give my take on who this shoe is best suited for.

In today’s episode, I recap the team’s standout performances at the Berlin Marathon and a couple of local 10Ks. I also spotlight this week’s “A+ Marathon Long Run Workouts,” and share key insights on training and racing in the heat, chasing Boston qualifiers, and preparing for the NYC Marathon. Finally, I dive into how to measure success beyond just pace per mile—because there’s more to running well than what’s on your watch.

What happens when marathon training gets disrupted? In this episode, we uncover the true cost of missed weeks — and how long it really takes to get your fitness back.

Chapters00:00 Introduction to Marathon Fueling03:48 Understanding Bonking and Energy Sources08:30 Carbohydrate Dosing Strategies13:07 Forms of Carbohydrates and Timing19:39 Hydration and Absorption Techniques22:15 Training Your Gut for Carbohydrate Intake26:37 Troubleshooting Common Issues30:19 The Role of Caffeine in Performance36:35 Recap and Key Takeaways

Chapters00:00 Understanding Cadence: The Basics11:11 The Importance of Cadence in Running17:10 Practical Tips for Adjusting Your CadenceTakeawaysCadence is defined as steps per minute.Optimal cadence can help reduce injury risk.Shorter strides can improve running economy.Not all runners need to change their cadence.Gradual increases in cadence are recommended.Using a metronome can aid in cadence training.Focus on landing under your hips for better form.Higher cadence can lead to better performance.Patience is key when adjusting your cadence.Aim for a cadence between 170 to 190 steps per minute.

Welp! I couldn't beat the burnout! Today I'll share with you what's going on in my little world of running and why I simply....need a break!

Hi there!Today, I want to chat about warming up. It's more than rolling out the door for easy running. Actually, you can make it VERY complex, but I want to try and simplify and share with you my favorite strategies to ensure I take good care of my body so that I can run my best when it matters most. Enjoy!

In this episode, I’m recapping a strong week of racing and training across the team - from podium finishes to smart efforts on tough courses. I’ll walk through the key workouts that stood out, highlighting how consistency and good execution continue to build fitness.I’m also sharing some important coaching reminders:Why pace is just an output - not the full pictureHow to adjust mid-run or mid-race when things aren’t going to planThe role of effort-based training, especially in challenging summer conditionsPlus, a quick note on why strides and short hill sprints are worth keeping in your rotation, even when volume is high.

What if you could run faster without increasing your VO₂ max or threshold pace? In this episode, we dive deep into running economy — the often-overlooked pillar of endurance performance.You’ll learn:What running economy really is (and why it matters)How it’s measured Why two runners with the same fitness can perform so differentlyProven strategies to improve your running economy, from shoes and strength work to form and training adaptations

June 16th - 29th 2025We're back!3 races over the last 2 weekends, 4 workouts explained in full, and a handful of coaching tips and insights for you to digest as you continue putting the work in this week!

It wasn’t pretty, but it’s done. Hear the real story behind my 2:25:15 finish at Grandma’s Marathon—including the wins, losses, aches and pains, setbacks, and all.Chapters00:00 Introduction to Grandma's Marathon Experience01:57 Travel and Arrival in Duluth04:47 Pre-Race Preparations and Concerns09:15 Race Day Morning and Weather Challenges14:01 Race Execution and Early Struggles23:43 Mid-Race Reflections and Adjustments32:11 Finish Line and Post-Race Thoughts37:06 Lessons Learned and Future Goals

One. Final. Week.It's here. Grandma's Marathon is THIS weekend!There's been an unexpected bump in the road...but I'm still moving forward and prepared to give it my best in Duluth, Minnesota.Listen in to catch up on the last week of training and all the details for race week!Get your hands on the Asics Metaspeed Sky Tokyo here 👇https://runflagstaff.com/products/unisex-metaspeed-sky-tokyo?_pos=1&_fid=616f3a21b&_ss=c

June 9th - 15th 2025Heyo!This week’s race performances range from 1 mile to 100 miles—featuring wins, personal bests, and age group toppers. I’ll also walk through some A+ workouts from four of our finest, and wrap things up with a few thoughts to fuel your training for the rest of the week.Chapters00:00 Weekly Race Review and Insights02:55 Diverse Race Performances and Training Phases06:02 Individual Athlete Highlights and Achievements08:40 Lessons from Race Experiences11:24 Marathon Debuts and Training Strategies14:08 Navigating Race Conditions and Performance17:10 Shorter Distance Races and Progress Tracking20:01 Endurance Challenges and Personal Growth22:59 Celebrating Milestones and Future Goals31:48 Resilience and Inspiration in Ultra Running33:58 Transitioning to Marathon Training37:01 Workouts of the Week: Strategies for Success48:03 Mental Strategies for Endurance Athletes51:16 The Importance of Training Intensity56:51 Small Changes for Big Gains

One last hurrah and now on to the taper! I've put the final touches on the big volume and big workouts (week 3) and am now onto the taper (week 2).The weather has been heating up lately, so I've gotten the opportunity to train in tougher conditions, hopefully making me tougher and more prepared for anything that could happen on race day!Check out today's episode to get into all the details of this stretch of training....I'm almost there!

Chapters00:00 Introduction to Weekly Review01:02 Highlighting Erin's New York Mini 10K Performance06:04 Workouts of the Week Overview07:00 Pratyush's Threshold Workout12:36 Aaron's Progressive Run17:41 Teresa's Fartlek Session21:20 Kelly's Tempo Run23:34 Insights and Tools for Runners27:02 Coco Gauff's Promise Note and Mental Strategies31:06 Continuous Improvement in Training34:32 Steve Magness on Training ApproachesResources:Running Writings Wind Calculator: https://apps.runningwritings.com/wind-calculator/Steve Magness Instagram Post: https://www.instagram.com/p/DKzOHP_s7jV/?img_index=1

How do you taper? In this episode, we explore some of the science of tapering: the critical final phase of training designed to reduce fatigue, maximize adaptations, and set you up for your best race performance.We’ll dive into pivotal research from experts like Neary, Houmard, Trappe, and Mujika, uncover what’s really happening physiologically and psychologically during a taper, and break down the different tapering models—including the performance-proven fast-exponential taper.Chapters00:00 Introduction to Tapering02:31 Understanding Tapering: Definition and Importance05:53 Historical Research on Tapering11:02 Physiological and Psychological Benefits of Tapering17:19 Tapering Models and Strategies21:09 Performance Improvements from Tapering25:40 Physiological Adaptations During Tapering28:55 Practical Recommendations for Tapering33:57 Common Myths and Misconceptions about Tapering38:30 Conclusion and Final Thoughts on Tapering

Hey everybody!We’re officially 4 weeks out from Grandma’s Marathon, and this week was the biggest mileage week of the build. I’ll break down the key sessions, including a hefty threshold workout and a classic long run fartlek that closed the week on a high note.

What does it take to qualify for the 2028 Olympic Marathon Trials? In this episode, I break down the latest entry standards, how they’ve changed since 2024, and what it realistically takes to hit those times.

Week of May 25th - 31stWe're breaking down six race performances from the past week, diving deep into four standout workouts, and spotlighting a few key takeaways that could make us all better, smarter runners.

Over the hill and through the woods to Grandma's Marathon we go!5 weeks to go... A smidge of a down week mileage-wise, but this week hosted my longest sustained tempo of this block! Listen in for the full breakdown of this week's training and my overall thoughts and takeaways from the week overall.

Whether you’ve just crossed a finish line or wrapped up a long training block, what you do next matters more than you think. In this episode, I'll break down how to approach the off-season with intention, not just to rest, but to reset.You’ll learn:How long to take off from running (and why)The best way to reintroduce easy mileageHow to rebuild to 75–80% of your peak volume without burnoutWhat types of workouts (if any) belong in this phaseHow strength, sleep, and nutrition support recoveryWhy mental resets are just as important as physical onesWays to experiment and stay curious in low-pressure weeksHow to reflect on your last season and set smarter goals

May 19th - May 25th In this episode, I recap race results from a handful of athletes, sharing their performances, training challenges, and what we can learn from their experiences. I talk through some key mental strategies, how to adjust for weather, and why delayed gratification is such a valuable part of training. I also share a few practical workout tips, some motivational quotes, and hopefully leave you with a little inspiration for your own training.Chapters00:00 Introduction and Overview of Race Results01:05 Kristin's Marathon Performance and Insights07:06 Abhinav's 5K Experience and VO2 Max Testing10:49 Miles' 5K PR and Recovery from Marathon11:45 Emily and Ed's Boulder Boulder 10K Experience13:32 Riccardo's 1500m Time Trial and Mental Preparation15:11 Sydney's Trail Race Success and Training Consistency19:19 Vivek's Comeback Race After Injury20:12 Workouts of the Week: Highlights and Strategies29:31 Training Adjustments for Hot Weather32:16 The Importance of Trusting Your Coach34:46 Navigating Comebacks After Breaks40:34 The Value of Delayed Gratification in Training48:21 Workout Hacks for Improved Performance

In this episode, I’m diving into what my marathon training has looked like lately as I get ready for Grandma’s. I talk about the highs—like seeing real fitness gains—and the lows, like dealing with that classic marathon fatigue that sneaks up over time. I get into how I’ve had to tweak my recovery, what’s been working (and what hasn’t), and share a few thoughts on recent threshold workouts, track sessions, and those long runs that really test your head as much as your legs and finish off with a quick recap of the week and what I’m looking forward to in the next stretch of training.

In this episode, I dive into the concept of lactate threshold and why it’s such a crucial part of smart run training. I break down the physiology behind it, clear up some common misconceptions, and explain why threshold work is one of the most effective ways to improve your performance. I’ll also share some personal insights on how I incorporate threshold workouts into training — especially for marathoners — and touch on the Norwegian model, which uses precise threshold work to build both endurance and speed.Chapters00:00 Understanding Lactate Threshold02:53 Misconceptions and Importance of Threshold Training05:32 Defining Lactate Threshold and Its Physiological Aspects08:41 The Role of Lactate Threshold in Training11:24 Benefits of Threshold Training for Endurance Athletes14:04 The Norwegian Model of Threshold Training16:59 Practical Applications of Threshold Training19:34 Threshold Training for Marathoners22:10 Conclusion and Key Takeaways

In this episode, I recap recent race results and workouts from my athletes, highlighting their performances, challenges, and wins. I talk about how weather conditions can impact race outcomes, the role of mental resilience in both training and racing, and share some takeaways on effective training strategies. I also include a few recommendations—both a podcast and a product I’ve been using lately. Plus, I dive into how I’ve been rethinking VO₂ max training as athletes get older, and why recovery matters just as much as the workouts. And finally, I break down the pros and cons of run streaks—and why a balanced approach to training always wins.Links:Video: Easy Running with Jeff Cunningham.Physiology of Endurance Running