The Consistently Good Podcast

Jeff is closing out Season 3 of the Consistently Good Podcast by taking on some of running’s most repeated clichés. From “no pain, no gain” to “run slow to run fast,” Jeff breaks down what’s actually useful, what can get runners into trouble, and why better training usually comes back to the same things: perspective, patience, and showing up consistently.CHAPTERS:00:00 Running Clichés Are Everywhere02:32 The Four Types of Clichés05:10 Can You Really Get 1% Better Every Day?12:50 The Problem With “No Pain, No Gain”16:25 What “Embrace the Grind” Gets Wrong22:45 Is Pain Really Weakness Leaving the Body?24:30 When Comparison Helps and Hurts31:55 “Just Worry About Us”35:09 The Worst Nutrition and Body Image Clichés40:32 Does Running Slow Really Make You Faster?43:36 Do Summer Miles Bring Fall Smiles?45:15 The Race Is Not Always to the Swift47:13 Closing Out Season 3Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01XCZAFHACAI1

Coach is devoting a full episode to how runners can chase ambitious goals while respecting the realities of aging.In this episode, Jeff breaks down what actually changes as runners move into their 30s, 40s, and beyond: hormones, recovery, strength, mobility, injury risk, and bandwidth. You know, the fun stuff nobody worried about when their biggest responsibility was keeping a goldfish alive.CHAPTERS:00:00 Welcome and Big Picture00:57 Aging Realities Without Limits04:13 Life Bandwidth and Responsibilities06:48 Training Around Real Schedules09:56 Hormones and Aging Basics11:29 Testosterone Decline Explained16:09 Strength, Speed and Rest20:32 Supplements and TRT Rules25:10 Estrogen, Perimenopause and Performance29:54 Run, Lift and Recover Through Transition33:58 Strength Training for Bones35:25 Speed Work for Mitochondria37:04 Reduce Training Density37:45 Protein and Carbs Strategy40:24 Bone Nutrients, Vitamin D and Calcium43:35 HRT and Anti-Doping Rules45:20 Desiccation and Hydration50:47 Warmups, Recovery and PTBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB014G1M05I2QO4

We are about 11-14 weeks out from some of the major marathons in the US. Today, Coach is breaking down how to build a marathon training block for fall races like Chicago, New York, and Indianapolis. He covers periodization, weekly workouts, long runs, marathon-pace training, fueling, recovery, heat adjustments, and tapering. Most importantly guys, he explains how to train consistently, build mileage safely, and avoid cramming missed workouts like some college student facing a Monday deadline.CHAPTERS:00:00 Intro02:17 Marathon Training Periodization Explained05:27 How Long Should a Marathon Block Be?09:28 Why a 13-Week Marathon Plan Works13:51 Critical Velocity Repeats and Pacing19:01 Tempo Runs and Combination Workouts22:05 Long-Run Workouts and Marathon Tapering24:52 How to Space Workouts for Recovery27:05 Adding Marathon Pace to Long Runs28:18 Adjusting Training for Heat and Humidity30:01 Maintaining Speed During Marathon Training33:22 What to Do When You Miss a Workout38:02 Gut Training, Carbohydrates, and Sodium39:54 How to Prepare for Your Marathon Course42:00 How Many 20-Mile Runs Do You Need?43:24 Balancing Repeats and Threshold Workouts46:32 Marathon Block Length and Mental Fatigue48:40 MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01CJB7DV9B4VS

Coach revisits his disastrous first marathon to explain why race-day success depends on preparation, confidence, adaptability, and competitive integrity. He’s covering managing anxiety to trusting your training and adjusting to conditions, he shares how runners can execute when doubt arrives without turning every workout into the Olympic Trials. Here we go!CHAPTERS:00:00 Houston Marathon Wakeup Call01:57 Why Racing Feels Hard06:52 Competitive Integrity Explained10:46 Stop Racing Workouts16:50 Make the Decision Midrace23:33 Three Step Race Day Switch25:39 Ditch Negativity and Noise30:41 Avoid Overcontrol and Superstition37:51 Accept Imperfect Outcomes44:04 My 1998 Marathon Meltdown48:25 Race Day Checklist and SendoffBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01EU36CNZWWZL

Coach Jeff Cunningham sits down with filmmaker and runner Eric Floberg to unpack the road from under 4 hours to 2:29 at Boston. They talk breakthrough races, brutal training blocks, creative burnout, family, online criticism, and why simplifying life helped Eric rebuild belief, enjoy the process, and finally put it all together.CHAPTERS00:00 Intro01:04 Marathon Journey Begins06:21 Creative Roots and Filmmaking14:44 Handling Online Hate18:23 Bittersweet PRs and Progress23:45 Burnout and Too Many Pots28:55 Boston Build and Belief33:38 Race Week38:21 Closing Miles Breakdown41:45 Racing With an Audience55:11 Berlin Plans and Fueling57:52 Speed Gains and Haters59:25 Dad Life and Sports Joy01:04:11 Impact Beyond RunningBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01WH1HTYXIY1B

This week, coach Jeff Cunningham discusses how people in life transitions can chase new passions without becoming “all consumed." He contrasts being productively "all in” for defined windows of time with letting a goal become an identity that causes neglect, anxiety, or spiraling when training or races go poorly, and warns about hyper-obsession with diet and clean eating. He argues balance is often a cliché and reframes it as healthy imbalance, where excellence requires weighting time toward a pursuit while protecting non-negotiables. CHAPTERS:00:00 Chasing Change02:08 All In vs Consumed03:43 Poker Chips Metaphor06:56 Protect Your Identity10:11 All In Done Right13:01 Quixotic Passion17:42 When More Is Justified21:27 Sponsor Fuel Break22:18 Myth of Balance24:08 LeBron and Talent Garden31:24 Consistently Good Mindset37:35 Faith and Audacious Goals40:41 Mailbag Heart Rate44:30 Final SendoffBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01I73BYB7R5WI

Listen guys, when coach says he has some important things he wants to address, you hit record.Coach collected GPS data from over 100 Boston Marathon runners to settle the "course was long" debate once and for all — then he breaks down fartlek execution, why missing a workout doesn't ruin your race, and why trying to optimize everything might be the thing that's actually holding you back.CHAPTERS:0:00 Intro:1:17 GPS vs. Race Time2:55 How Race Courses Are Officially Measured9:08 The Boston Marathon Data Study11:33 What Extra Distance Costs You in Real Time18:13 What Is a Fartlek?20:48 The GPS Anxiety Problem24:19 The Highway Analogy27:04 Skipped Workouts, Bad Workouts & the Rule of Thirds38:08 Bandwidth Management46:54 MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

Coach is walking you through his complete race weekend blueprint which starts 48 hours out and going all the way through post-race recovery. Diet, pacing discipline, the danger zone at miles 13–17, fueling strategy, race morning prep, and why the plan you made calmly before race week is still your best plan at the starting line.CHAPTERS:0:00 Racing Is an Investment4:12 48 Hours Out7:13 Carb Loading Is Real9:24 It's a Business Trip, Not a Vacation11:38 Pack Smart: Weather, Logistics & Throwaway Clothes13:43 Have a Plan. Know It. Trust It.17:25 Race Morning24:22 At the Start Line26:57 Miles 0–13: Restraint, Fueling & Neurological Calm35:54 Miles 13–17: The Danger Zone38:28 Miles 17–2140:30 Miles 21–Finish42:38 Post-Race: Celebrate, Refuel & RestBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

Mailbag goes deep this week answering as many of your questions as possible in a reasonable time. Just call it another chapter in our seasonal Q&A episode! We're talking mileage sweet spots, post-marathon recovery timelines, race day anxiety, carbon plate strategy, Boston qualifying buffers, fueling ratios, and why most runners aren't overtraining at all. This one is technically for everyone even if your question wasn't answered. Just go ahead and drop it in the comments so coach can see it (We'll remind him to check, but he's pretty good).Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

Jeff is covering the real science behind heat training vs. altitude training from EPO production and red blood cell growth to plasma volume and stroke volume. Now, that's a lot of science, but he makes it very approachable. That's a promise.Plus, he walks through the carbohydrate conundrum, sodium strategy, and why fasted heat training simply doesn't work. We know this.Train smarter this summer, wherever the heck you are.CHAPTERS:00:00 Intro01:12 Setup07:33 Why Altitude Works13:08 Heat Training Basics17:41 Heat Adaptations Explained26:05 Heat and Red Blood Cells35:43 Fueling in the Heat40:23 Heat Prep Mindset42:30 Preload Calories Overnight46:09 Hourly Sodium Targets50:13 Small Bites Fueling52:09 Race Day Salt Tactics56:41 Heat Training Takeaways01:04:20 MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

In this episode, I break down what to do before your fall marathon block begins. We talk summer mileage, running economy, heat training, 5Ks, hill circuits, fartlek workouts, strength training, nutrition, and how to stay fit without showing up to marathon training already cooked, crispy, and emotionally unavailable.CHAPTERS:00:00 Intro03:06 The Consistently Good Paradox05:21 Why Fitness Disappears Faster Than You Think07:49 Periodization For Summer Training09:21 Lower Volume, Lower Stress, Better Timing12:23 Improve Your Running Economy15:21 Speed Work, Hill Reps, And Fartlek Training21:41 How Much Mileage Should You Run?25:05 Why Strength Training Matters Now27:33 Heat Training Is A Gift32:59 MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

Jeff Cunningham kicks off Season 3 with the chase every marathoner knows. Breaking three hours.However, the goal here is to accomplish this uncommon feat without losing your mind, your legs, or your family’s respect. Too much?He breaks down the benchmarks, mileage, workouts, long runs, fueling, taper, and race-day decisions that make sub-3 elite but possible. Simple? Not exactly. Doable? With consistency, patience, and fewer heroic mistakes, we say yes. More people can do it than they think!CHAPTERS:00:00 Season 3 Starts Now01:00 The Sub-3 Marathon Standard02:25 How Rare Is Sub-3 Really?04:44 Raising Your Marathon Ceiling07:52 Do You Have the Wheels?09:45 The D.I.V.N Training Framework12:55 Building the Weekly Mileage16:39 Long Runs That Actually Matter20:24 Density, Easy Days, and Not Being a Hero24:52 Setting Up the Hard Work31:53 Three Track Workouts That Build the Engine41:55 Tempo Work That Transfers50:40 Long Run Workouts for Sub-357:29 How to Taper Without Panicking01:03:57 Picking a Race That Helps YouBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01JQJAPHE4KXZ

In this episode, Jeff sits down with his wife, Angelique Cunningham, to talk about the journey from elite athlete to coach, and the mindset that shaped both. They unpack how she came to Baylor from the Netherlands, struggled through a humbling freshman season, then rebuilt her confidence to become an NCAA champion. The focus of the conversation though is about surrendering to great coaching, blocking out negativity, using visualization as a competitive tool, and why the mind often determines what the body can do. They also reflect on what coaching taught them about mentorship, resilience, and redefining winning, not just as first place, but as growth, belief, and refusing to give up on yourself or the people you lead.This one will make you want to run through a brick wall.CHAPTERS:00:00 Welcome01:58 From Netherlands to Baylor05:00 Freshman Struggles12:12 Three Keys to Breakthrough23:07 Big 12 Redemption and Mind Power31:57 Coaching Begins and Redefining Winning39:35 The Letter After Celebration41:31 Redefining What Winning Means48:14 Positive Self Talk Power53:30 Control the Controllables56:36 Coaching Through Life Highs Lows01:03:54 Never Giving Up on Kids01:06:30 The Box of Letters Matters01:13:57 Full Circle Life JourneyBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01WA5TBUGFJK5

The Boston Marathon is ONE DAY AWAY. Going into this race, what should you know and be thinking about? This bonus answers that. Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Jeff sits down with Allie Ostrander to unpack the highs, lows, and hard truths behind an elite running career. From national titles and Olympic Trials to injury, disordered eating, and recovery, Allie shares her story with honesty and grit. It’s a conversation about performance, pressure, and why proper fueling, recovery, and speaking up matter a whole lot more than internet opinions.CHAPTERS:00:00 Why Allie’s Story Matters03:18 From Alaska Kid to National Talent06:40 The Breakthrough That Changed Everything08:11 Why She Chose Boise State10:16 Building a Championship Mindset11:21 Turning Pro in an Uncertain Season13:34 The Breaking Point Before Olympic Trials18:49 Taking Back Control of Her Story22:34 What Young Runners Need Earlier29:29 The Hidden Cost of Chasing Performance34:22 Fueling, Freedom, and Running Healthy Again37:29 Breaking the Silence Around Mental Health40:18 Two Practical Steps42:46 Wedding Plans and PrioritiesBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

Jeff Cunningham breaks down what to look for in a running coach and why the right one can change more than just your finish times. He explains how good coaching adds structure, accountability, perspective, and a little protection from your own bad ideas.CHAPTERS:00:00 Why a Coach Matters00:48 Coaching Is a Privilege02:21 My Journey With Coaches07:37 Why Even Pros Need Coaches10:48 Finding the Right Coach for You12:14 Accountability That Actually Helps17:13 Real Expertise Over Online Hype19:33 Why Restraint Matters in Training22:01 Structure Beats Training Chaos31:31 How to Vet a Coach’s Track Record34:23 Finding the Right Style and Philosophy44:18 Mailbag!Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01BHHJXA8YECP

This week, Jeff has a little fun shining a light on the unhinged habits that somehow make perfect sense to runners. From mileage math and weather-app stalking to shoe geekery, bathroom panic, and battle-worn feet, it’s a playful reminder that most runners are a little weird and proud of it.Like we said...If you know, you know.CHAPTERS:00:00 Intro01:49 Whole Number Obsession03:56 Gadget Overload04:54 Tan Lines Pride06:15 Race Tracker Madness08:10 Weather App Spirals10:58 Treadmill Snobbery13:28 Shoe Nerd Culture15:50 Bathroom Anxiety Tales24:56 Chafing Survival Guide29:20 Runners Ugly Feet31:24 Weather Forecast Obsession36:46 Runner Math Brain42:44 Shoes For Every Occasion47:30 Shorts Seams And Pockets50:00 Geography Distance52:29 Runner Medical Know How55:14 FarewellBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01KMXIZR39BGW

Jeff Cunningham breaks down the patient, practical way to come back from injury, illness, and anemia without digging the hole deeper. He walks through soft-tissue vs. bone-stress injuries, return-to-run progressions, smart cross-training, and why the hardest part is usually not the rehab plan, it’s having the discipline to respect the process before fitness comes rushing back.CHAPTERS:00:00 Why This Episode02:10 Patience Over Hacks07:23 Injury Types Overview09:45 Soft Tissue Grades and Treatments16:12 Bone Stress Healing19:50 Bone Nutrition Basics26:21 Stress Reaction Vs Fracture32:31 Heat And Run Walk34:44 Cross Training Options/Balance37:41 Injury Recovery Timelines39:58 Bone Stress Healing Guide42:40 Nutrition and RED-S Risks44:22 Elliptical and Pool Fitness48:09 Return to Run Phases51:07 Cross Training Pitfalls53:23 Training While Sick58:04 Antibiotics and Med Rules01:01:47 Anemia Return Strategy01:07:14 Creatine for Runners01:08:58 Final TakeawaysBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB015PTBFCOXCMP

Coach gets into what running is doing for your brain beyond just helping you split faster miles. He unpacks why an easy run can feel oddly spiritual, how runner’s high actually works, and why movement can act like medicine for your mind. From endorphins and endocannabinoids to BDNF, brain inflammation, oxygen flow, memory, and mental health, Jeff explains how running can help regulate your nervous system, sharpen cognition, and make you feel a little more like yourself again. Chapters00:00 Welcome and New Topic01:59 Why Running Feels Spiritual05:17 Movement as Brain Medicine06:46 Runner’s High Explained08:34 Endocannabinoids and Calm11:44 Exercise and Mental Health19:21 BDNF: Miracle-Gro for the Brain23:17 Microglia and Brain Immunity27:05 Hippocampus and Memory Gains29:33 Sharper Thinking on Runs33:13 Oxygen Boost Explained44:10 Why Run Clubs Fight Loneliness47:56 Why Runners Get Creative50:58 Mailbag: Warmup Question56:21 Final TakeawaysBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01YQPWOYGICAZ

Let's do a full Q&A!Jeff Cunningham answers listener questions with practical, no-BS guidance for runners trying to make steady progress without frying themselves in the process. He covers off-season structure, long runs, half-marathon timing, fatigue, base building, heart rate, and sub-3 readiness. Reminder athletes...Stay patient, keep the main thing the main thing, and not turn every easy run into an accidental race.CHAPTERS:00:00 Q&A Setup01:07 Off Season for New Runners03:44 How Many 20 Milers?06:25 Half Marathon Before Marathon?09:24 Eating Disorders in Athletes12:20 Normal vs Excess Fatigue15:44 Sub Three Marathon Readiness22:41 Easy Run Heart Rate Concerns26:08 Base Building Phase Structure29:34 Coaching Remote Athletes31:31 Marathon Training Three Days33:21 Staying Motivated and Consistent36:43 First Years of Running Focus40:12 Wrap Up and Next Q&ABecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: @theconsistentlygoodpodcast  YT: @theconsistentlygoodpodcast  JEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Jeff breaks down why critical velocity training has been a cornerstone of his coaching for 25 years. How it builds speed, extends endurance, and improves performance without killing your legs. He explains the science, the practical application, and how to use it to run faster, farther, and more efficiently.CHAPTERS:00:00 Intro01:53 How Jeff Found Critical Velocity by Accident05:36 The Origin of Critical Velocity Training07:05 Why Critical Velocity Actually Works08:02 The 3 Biggest Benefits of This Training10:48 Where Critical Velocity Fits in Your Training15:13 The Sweet Spot Between VO2 Max and Threshold20:29 The Ideal Effort Range for Critical Velocity27:15 When to Use It in a Training Block35:38 What a Critical Velocity Workout Looks Like37:54 How to Calculate Your Critical Velocity Pace40:02 How Much Volume You Should Do43:24 How Often to Run This Workout45:51 When You’ll Start Seeing Results47:25 Coach’s MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01QLJL5OWAZZT

Jeff Cunningham sits down with the man, the myth, the legend, Mitch Ammons to unpack stories of their years of relationship as a coach and athlete pair. They also are covering the marathon build that led to a 2:14:48 at CIM. Topics include volume, patience, pacing, adversity, and purpose, showing how consistent work, community, and resilience can shape performance, career, and character over time for the next Trials.CHAPTERS:00:00 Welcome01:08 Life Updates08:17 Chasing a 2:14 Marathon10:41 Mileage and Workout Floats15:52 CIM Execution and Breakthrough22:28 Race Highs and Meaning31:28 Running as Social Connection34:20 Appendix Race Secret37:18 CIM Ankle Gamble48:18 Runners World Cover55:27 Learning To Hurt01:00:23 Control The Controllables01:03:08 Legacy And GratitudeBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01KT19RRU5XE9

Jeff kicks off Season 2 by breaking down how you can run my fastest marathon by starting with an honest audit of injuries, health, and real-life bandwidth. He'll walk through D-I-V-N: Density, Intensity, Volume, and Non-running. Lastly, he covers fueling (carbs/sodium), sleep, strength work, and mindset to stay consistent and keep progressing.00:00 Season 2 Kickoff01:51 Episode Goal: How to Run Your Fastest Marathon Ever04:26 Start With the Big Picture: Health, Injuries & Life Bandwidth09:38 The DIVN Framework Overview31:05 Why Marathoners Need More Volume32:58 Diagnose the Real Problem: Too Many Miles vs Not Enough33:48 Ditch the 10% Rule, Build 3–6% at a Time44:28 In-Run Fueling: Sodium + Carbs, Practice Your Race-Day Math48:17 The Best Recovery Tools You’re Ignoring53:14: Coach’s MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01KT19RRU5XE9

As we approach the holidays, it felt vital to get into the studio for a quick coach pep talk. Here's three thoughts as you head into the new year that should challenge you and inspire you keeping your goals on the forefront, but not letting them rob you of the holidays.Become a BPN member FOR FREE - Unlock 20% off FOR LIFE⁠https://bpn.team/member⁠FOLLOW:IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠YT: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g⁠JEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

For the season 1 finale of the show, host Jeff Cunningham dives into the intricacies of the success-failure mindset that often prevails in running. Ultimately, Jeff encourages a mindset of continuous improvement and self-compassion, urging listeners to redefine their notions of success and failure in their running journeys.CHAPTERS:00:00 Introduction02:12 The Success-Fail Dichotomy Explained07:07 The Importance of Goal Setting08:44 Realistic Goal Setting and Expectations16:00 Social Media and Goal Setting Pressures22:41 Choosing the Right Race for Your Goals29:43 Adapting to Different Climates for Racing31:30 Training and Preparation: Adherence to Process35:05 Balancing Life and Training38:41 Racing and Competition: Setting Goals50:27 Final Thoughts: Giving Yourself GraceBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberFOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Jeff Cunningham breaks down how money really flows in running—from pros chasing contracts to creators building brands online. He unpacks the evolution from amateurism to influence, the pressure athletes face to perform on the track and on social, and what it all means for the future of the sport.CHAPTERS:00:00 Introduction01:00 Monetization in Running: Influencers vs. Pro Runners04:32 Historical Context: Amateurism in Running07:24 The Shift to Professionalism in Running12:43 The Impact of Social Media on Running21:41 The Reality of Professional Running27:58 Prize Money in Professional Track Meets29:35 The Hardships of Non-Elite Runners32:26 The Life of an Unsponsored Runner34:06 Balancing Influencer and Athlete Roles36:00 The Pressures of Being an Influencer39:46 The Evolution of Running Sponsorships42:47 The Reality of Professional Running48:31 The Future of Running and Social Media56:24 Final Thoughts and EncouragementBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01YAEREAT4EBJ

Jeff breaks down how real teams get built—not by chance, but by clarity, credibility, and commitment. After 24 years of coaching, he shows that cohesion starts with a shared target and relentless communication. He walks through the framework he used at St. Michael’s Catholic Academy and with Bat City Track Club—identify the true needs, set the standard, and lead from the front. When everyone knows the roadmap and buys into the work, a scattered group becomes a winning unit.CHAPTERS:00:00 Introduction00:53 The Essence of Team Building03:16 Rugged Individualism vs. Teamwork06:45 Examples of Pioneering Teams10:46 Identifying Needs and Appetite for Excellence14:22 Building a Relevant and Successful Team22:23 Setting and Achieving Specific Goals29:59 The Importance of Credibility and Competence35:13 Building Credibility and Team Dynamics37:29 Understanding Industry Standards and Peer Review42:29 The Importance of Honesty and Realistic Expectations47:57 Individual Success Leading to Team Success53:02 The Role of Education in Leadership58:33 Playing Favorites and Accountability01:09:31 Establishing and Maintaining a Positive CultureBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01PDWE3BM1O13

Iron deficiency sneaks up on endurance athletes—and I’ve felt it. In this episode, we break down why it happens (diet gaps, sweat loss, foot-strike hemolysis, heavy training) and how to fix it for good. You’ll learn what ferritin and hemoglobin really tell you, why heme iron absorbs differently than plant sources, and when smart supplementation makes sense. Beyond labs, it’s about training wiser, recovering deeper, and fueling with intent—so you stay strong, stay consistent, and keep stacking PRs.CHAPTERS:00:00 Introduction02:20 Cultural Factors Contributing to Iron Deficiency11:49 Scientific Causes of Iron Deficiency14:52 The Importance of Iron for Athletic Performance19:36 Getting Your Blood Tested for Iron Levels22:25 The Role of Ferritin in Iron Storage35:32 Understanding Iron Saturation Levels39:06 Ferritin Levels and Storage Space for Iron41:27 Role of Hemoglobin and Hematocrit in Oxygen Transport51:39 Diet Culture and Iron Deficiency55:06 Supplementation and Managing Iron Levels01:00:45 Concluding Thoughts on Iron and PerformanceBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Today, we explore the intricate world of speed work in distance running. Jeff breaks down the concept of speed work, discusses different training zones, and explains how to build speed in distance runners. With insights into muscle fibers, various paces, and scientific principles, this episode is a comprehensive guide for runners and coaches of all experience levels. CHAPTERS:00:00 Introduction04:05 The Importance of Aerobic and Anaerobic Training09:12 Practical Speed Work Techniques14:26 Fartlek Training Explained25:06 Critical Velocity and Lactate Threshold36:32 Aerobic Threshold and Marathon Pacing39:23 Combining Paces for Effective Training42:57 Specificity in Training51:01 The Role of Mitochondrial Density01:06:09 Avoiding Overtraining and Neuromuscular Fatigue01:12:08 The Art and Science of Coaching01:13:00 Final Thoughts and EncouragementBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this halfway mark of the season, coach dives into the intricacies of selecting races and the critical role of periodization in marathon training. Learn how to avoid common pitfalls like overtraining and understand the importance of integrating rest and variation into your regimen. Whether you're aiming to break personal records or stay injury-free, this episode provides actionable insights to help you be consistently good.CHAPTERS:00:00 Introduction00:25 The Consistently Good Paradox01:13 The Importance of Redundancy in Training03:07 Chasing Goals and Measuring Progress05:17 The Thrill and Risks of the Chase08:58 The Concept of Periodization18:44 The Role of Rest and Recovery24:54 Understanding Training Volume and Intensity29:42 Training Cycles Explained31:12 Off-Season Training Strategies37:01 Strength Training for Runners44:46 Balancing Volume and Intensity52:50 Race Scheduling and Strategy58:26 Invest in YourselfBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode, Jeff is covering the evolution of running technology and its significant impact on the sport. He discusses the advancement of shoe technology, the accuracy of GPS watches, the certification process of race courses, and modern recovery tools like the AlterG treadmill and dry needling. Learn how all these innovations have contributed to faster race times and better performance overall. CHAPTERS:00:00 Introduction01:19 Understanding Race Course Measurements05:27 The Impact of GPS Watches on Race Perception13:14 The Evolution of Running Watches20:32 The Role of Heart Rate in Training31:16 The Importance of Relaxation and Mindfulness32:36 Balancing Technology and Intuition in Running34:43 Revolution in Shoe Technology45:02 Innovations in Recovery and Rehabilitation57:30 The Role of Nutrition in Modern Running59:36 Embracing Modern Running InnovationsBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode, Jeff goes straight into the world of running and endurance sports, tackling commonly held beliefs and separating fact from fiction. From the 80/20 and 10% rules to hydration myths and the best running shoes, Jeff brings science and evidence-based insights to help you improve your performance and training. This one promises to provide laughs, valuable knowledge, and help you become a better runner.CHAPTERS:00:00 Welcome02:15 The 80/20 Rule in Training07:11 The 10% Rule: A Guide, Not a Law13:06 Breathing Techniques:15:45 The Dangers of Overhydration27:24 Choosing the Right Running Shoe34:10 Debunking the Myth: Running and Knee Health43:28 Hydration Myths: Coffee, Tea, and Water52:55 Training Volume: Does High Mileage Cause Injuries?57:53 The Secret to a Strong Finish: Speed Work vs. Aerobic Fitness01:01:48 Everyone is a Runner: Embracing the Runner WithinBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://www.bareperformancenutrition.com/pages/bpn-membership?srsltid=AfmBOorlpjVeag2kkt3eZ5UpWcFA5Bb2v5V_93lmO47Vn_Y8DRdLwDLLBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this second episode of The Consistently Good Podcast, Jeff breaks down why the marathon owns such a deep place in his heart. From its roots in ancient Greece to today’s start lines packed with every kind of runner, the marathon tells a story of grit, culture, and community.He'll cover the barriers and breakthroughs—how coaching, fueling, and even politics have shaped the race. From the first Olympic marathons to the rise of women’s competition and iconic performances that defined eras, these moments show why 26.2 miles continues to inspire.CHAPTERS:00:00 Introduction to the Marathon and Cultural Significance01:52 Why I Love Coaching the Marathon07:36 Economic Impact of Marathons12:24 Historical Origins of the Marathon15:41 Early Olympic Marathons27:04 The 1904 St. Louis Marathon30:16 The Standardization of the Marathon Distance41:30 The Fight for Women's Marathon Inclusion44:02 Progression of Marathon Records51:03 The 1984 Olympics: A Seminal Moment01:04:32 American Marathon Renaissance in 200401:08:57 Modern Marathon Records and Controversies01:16:51 The Transformative Power of MarathoningBecome a BPN member FOR FREE - Unlock 20% off FOR LIFE⁠https://bpn.team/member⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠YouTube: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g⁠JEFF CUNNINGHAM:IG: ⁠https://www.instagram.com/jdcunningham97/⁠BAT CITY: ⁠https://www.instagram.com/batcitytrackclub/⁠This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

On the debut of The Consistently Good Podcast, Jeff sits down with BPN Founder and CEO Nick Bare to talk about what it really takes to build something that lasts. From turning a small supplement company into a world-class fitness brand, Nick shares the lessons that shaped him—servant leadership, humility, and the daily discipline of gratitude and trust in relationships, parenting, and business.This conversation sets the tone for why staying consistently good beats chasing the occasional flash of greatness.CHAPTERS:00:00 Welcome to the Consistently Good Podcast01:41 Fatherhood and Servant Leadership04:28 The Essence of True Leadership11:26 The Importance of Vision17:53 The Marathon Journey: From 3:24 to 2:3933:34 Defining Success Beyond Achievements47:24 The Essence of Trust in Coaching51:41 Humility and Accountability in Training53:47 Balancing Ambition and Life Responsibilities58:39 The Power of Delegation and Team Trust01:05:18 The Importance of Loyalty and Trust01:10:12 The Symbiotic Nature of Mentorship01:21:56 Gratitude and Acknowledging SupportBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YouTube: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: https://www.instagram.com/jdcunningham97/BAT CITY: https://www.instagram.com/batcitytrackclub/This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Season 1 kicks off on 9.24.25It’s not about being great once—it’s about being consistently good. Hosted by Jeff Cunningham—BPN Coach, Bat City Running Coach, and former elite runner—The Consistently Good Podcast is built for athletes chasing more than finish lines. This is where endurance meets resilience, mindset drives performance, and training transforms into a way of life. From proven coaching strategies and performance breakthroughs to raw conversations on leadership, family, and faith, Jeff delivers the tools and stories that fuel long-term growth. Backed by the “Go One More” ethos, each episode is designed to help you build consistency, push past limits, and stay relentless in every arena of life.FOLLOW:IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠YouTube: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

It’s not about being great once—it’s about being consistently good. Season 1 kicks off 9.24.25