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The Knighton Runs Podcast

by Chris Knighton

Coach Chris Knighton helps passionate runners train smarter, race with confidence, and run faster marathons.The Knighton Runs Podcast delivers straightforward, practical advice on marathon training, workouts, mileage, race strategy, recovery, fueling, and mindset. Each episode is concise, actionable, and designed to help you become a stronger, faster, more confident runner.Chris is the founder and Head Coach of Knighton Runs Marathon Coaching.Be Brave. Run Fast. Exceed Your Goals.

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Episodes

  1. 87 | Why Your Marathon Training Needs to Change as You Get Faster

    In Episode 87 of The Knighton Runs Podcast, Coach Chris explains why the training that helped you become the runner you are today may not be the training that takes you to the next level. As you train, recover, and adapt, your fitness changes—and your training should evolve with it. Chris…

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  2. 86 | How Much Rest Should You Take Between Intervals?

    In episode 86 of The Knighton Runs Podcast, Coach Chris talks about how to determine interval rest periods for different types of running workouts. He unpacks partial vs. complete rest, standing vs. jogging recovery, and using time vs distance to determine recovery. This episode will give you key...

  3. 85 | How Long Should Your Running Workouts Be?

    In episode 85 of The Knighton Runs Podcast, Coach Chris talks about how to use the 80/20 rule to determine how long running workouts should be, and the specific considerations for distances of workouts depending on the workout style (threshold, vo2max, or speed). He talks about how to scale...

  4. 84 | Designing Running Workouts 101

    In this episode, Coach Chris gives an introduction to designing distance running workouts. Learn the four different types of running workouts and how to determine distance, pace, number of reps, recovery time in your workouts. Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training...

  5. 83 | How to Become a Faster Marathoner this Summer

    I'm back!! The Knighton Runs Podcast returns after a 2 year hiatus. In this episode, I give an update on what I've been up to and talk about the best way to become a faster marathoner this summer and why it's so important to focus on SPEED WORK! Knighton Runs Marathon Coaching High-Touch 1:1 Run...

  6. 82 | The Right Way to Increase Your Mileage

    Increasing your mileage is the best thing you can do to improve your running speed and endurance. But too many runners, coaches, and training plans do not go about it in the right way. In this episode of The Knighton Runs Podcast, Coach Chris teaches you the right way to increase your mileage…

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  7. 81 | How to Improve Your Running Form Naturally

    Do you run with good form? What is “good” running form anyway? In this episode of The Knighton Runs Podcast, Coach Chris dives into some of the most frequent questions he gets asked as a running coach about improving your running form and dispels some of the myths out there about it. This episode...

  8. 80 | New Ways to Challenge Yourself in 2024

    When was the last time you challenged yourself in a new way? On Sunday, I tried something I never did before. I ran in my first ever 3000m race at the USATF Masters East Region Championships! On this week's episode of The Knighton Runs Podcast, I teach about the importance of not getting stuck in...

  9. 79 | How to Train for the Half Marathon

    The Half Marathon is a special distance. It's unique from any other road race in that it requires the perfect blend of both speed and endurance to get it right. There are many runners who can run a strong 5K or 10K, but struggle in the half. They simply lack the endurance to carry their speed for...

  10. 78 | Four Ways I've Broken Thru A Speed Plateau This Winter

    In this episode of The Knighton Runs Podcast, Coach Chris shares four ways he's broken through a plateau in the last few months and gotten faster than ever before. Topics covered include: 1. Setting Clear Goals and Challenging Yourself in New Ways 2. Focusing on Quality over Quantity 3. The...

  11. 77 | Q&A: What to Do Between Marathons? How to Modify Training Plans? Winter Running Advice?

    In this episode of The Knighton Runs Podcast, Coach Chris answers listener questions that were submitted in The Knighton Runs Training Group. Questions covered include: 1. What to Do Between Marathons? 2. How to Best Modify Pre-Written Training Plans? 3. Advice for Winter Running? Knighton Runs...

  12. 76 | How to Properly Carb Load Before a Marathon or Half Marathon

    Get my Free Marathon Training Guide at ⁠⁠⁠https://knightonruns.com/book/⁠ Support The Knighton Runs Podcast at ⁠⁠⁠⁠⁠https://www.patreon.com/knightonruns⁠ -- About this episode: Have you ever hit the wall in a marathon? I have... It's a horrible feeling. Running low on energy, getting sore...

  13. 75 | The Pyramid of Marathon Training

    Get my Free Marathon Training Guide at ⁠⁠https://knightonruns.com/book/ Support The Knighton Runs Podcast at ⁠⁠⁠⁠https://www.patreon.com/knightonruns -- About this episode: Do you have this much variation in your weekly running? Effective marathon training is like building a pyramid. Each layer...

  14. 74 | How I PR’d by 7 Minutes at 2023 Chicago Marathon (and How You Can Too)

    Get My FREE Marathon Training Guide! - ⁠⁠https://knightonruns.com/book/ The 2023 Chicago Marathon was an amazing experience. I've never felt so good in a marathon before! (I was a little sick while recording this so apologies for that!) I finished in 2:46:35, setting a 7 Minute PR over my…

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  15. 73 | How Fast to Run Each Day (Marathon Training)

    Get My FREE Marathon Training Guide! https://knightonruns.com/book/ Most people misunderstand how to get faster. This is how you actually get faster. Variety is the key. Some runs are fast. Some runs are slow. Some runs are in-between. They all have a reason why they are in your training program....

  16. 72 | Stop Making This Mistake (Marathon Pace Vs. Everyday Pace)

    Get My FREE Marathon Training Guide! https://knightonruns.com/book/ Save 50% on My Marathon Training Program thru 9/30/23, use code Launch50 - https://knightonruns.com/marathon-program/ This is the biggest mistake most runners make. You won't get faster by trying to run faster on your everyday...

  17. 71 | You NEED to Run These Paces when Marathon Training

    Putting more variety into your training is one of the most important things you to do to become a better runner. You can't just run the same pace every day. Give every run a clear purpose and learn when to run fast and when to run slow. In this episode, Coach Chris Knighton explains The Knighton...

  18. 70 | Shelley Aniciete, Knighton Lion + Chicagoian

    On Today's Episode of The Knighton Runs Podcast, I have a wide ranging conversation with my athlete, Shelley Aniciete! Shelley Aniciete has been running for over 20 years, starting in high school, just for fun and fitness. She's run hundreds of road races, but is just now starting to focus on...

  19. 69 | Running Explained by Elisabeth Scott

    Why do athletes train the way they do? On this week's episode of The Knighton Runs Podcast, I interview Elisabeth Scott of Running Explained. Elisabeth Scott is the host of the popular show, The Running Explained Podcast. Whether you are a new or experienced runner, there is always something new…

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  20. 68 | Josh Berube, Boston Qualifier and Knighton Lion

    Just getting to the starting line of a marathon is often the hardest part. Josh Berube recently completed his first marathon, but his journey to the finish was anything but easy. After a bad ankle-roll during peak training for the 2023 Eugene Marathon, Josh was forced to take a month off running...

  21. 67 | Why I don't like run streaks.

    You need to take time off! As competitive runners seeking personal bests, we are constantly looking for ways to improve. One easy way to get better in running that athletes often overlook is to take a significant break after their season’s goal race. Taking time off will allow your body to fully...

  22. 66 | Trust Your Experience

    Do your everyday experiences make you a better racer? A few weeks ago, my wife Erica ran 20:03 for 5000m and placed 3rd place at the Brown University Runner Club's "Bruno's Backyard Classic." This was her second race since giving birth to Cady and ran 24 seconds faster than her last 5K three…

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  23. 65 | Running for Your Life with Barry Karch

    Does Running Get Better with Age? On today's episode of The Knighton Runs Podcast, I interview Barry Karch, host of the new podcast, Running For Your Life: The Podcast for Mature Runners with Barry Karch. Barry discovered running in his late thirties and trained hard for several years with a…

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  24. 64 | Thirty Days to Becoming The Runner You Want to Be

    Everything you want in life exists outside your comfort zone. You can achieve anything you want in life and become any person you want to become, but you need to put in the work, and "no", it won't be easy at first. However, what if I said that in just thirty days, you can radically transform…

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  25. 63 | How to run the Boston Marathon (Race Plan and Visualization)

    The Boston Marathon is the best marathon in the world, but it's also one of the hardest. That said, with the right mindset and strategy, you can run incredibly fast in Boston. I set my PR there in 2022 and I coach many athletes to do the same there every April. I know you can run your best race…

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  26. 62 | Yes, you can run your goal race pace! The little-known reason why marathon training works.

    One of the craziest things about running is... Running race pace in training always feels 10x harder than it actually will during your race. If you've got a big goal race coming up and you feel like you are barely hanging on right now, then take a sigh of relief, trust the process, and know that...

  27. 61 | Staying Injury Free While Chasing Big Goals, with Alex Burke (@alexburke9)

    Do you have big running goals? Staying consistent long-term is the key to becoming your best. You've got to progressively challenge yourself month after month while being adamant about avoiding injury while training and racing. How do you find the perfect balance between working hard and…

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  28. 60 | Embrace The Challenge

    Not every day is going to be sunshine and rainbows. Some days you will wake up in the dark, it will be cold and snowing outside, and your training plan says "go do a track workout." What do you do? If you want to get better, you've got to embrace the challenge. --- Get a Free Copy of my book…

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  29. 59 | How to Train for Your First Marathon w/ Jane Springston (@runningwithjane)

    Are you thinking of running your first marathon? I firmly believe that every able-bodied person can run a marathon. But I don't want you to "just finish" a marathon... I want you to enjoy it and do your best! Marathon training isn't as intuitive as you might think. There are so many factors that...

  30. 58 | The Biggest Lessons We've Learned As Coaches with Jessie Gruca (@running.with.roses & @runningexplained)

    When you continually challenge yourself and do the work that you love, the person you are today is vastly wiser and more experienced than the person you were just a few years ago. I certainly feel this way when it comes to how I coach my athletes. On this week's episode of The Knighton Runs...

  31. 57 | Four Signs of Increasing Fitness (that aren't pace related)

    You're running day after day, putting in the miles, getting in the workouts, but despite all of that your everyday easy run pace just isn't getting faster! How do you know if your training is working? In this episode of The Knighton Runs Podcast, Coach Chris teaches four signs of increasing…

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  32. 56 | The Habits of Champions

    Have you ever wondered if champions are born or made? This week, my wife Erica and I led our high school track and field team to an undefeated dual meet season and the title of Division Champions. This is actually the second year in a row we have won this title, something our school has not...

  33. 55 | Proper Nutrition for Distance Runners

    Let's kick off 2023 by talking about the most important thing in the world... your health! What constitutes a healthy and supportive diet for distance runners? What vitamins and minerals should you pay the most attention to for long-term health and optimal performance? If you want to become the...

  34. 54 | Staying Active Throughout The Holidays

    In this episode of The Knighton Runs Podcast, Coach Chris shares the importance of staying active throughout the holiday season, challenges you to get outside every day during this time, and gives an update on his spring racing schedule and what he is doing differently to get faster in 2023.…

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  35. 53 | Setting Intentions for 2023 and Planning The Perfect Spring Marathon Season

    In this episode of The Knighton Runs Podcast, Coach Chris outlines how you can learn from what worked and what didn't this past year, and build upon it in 2023. It's time to plan out your perfect spring marathon season and get started training! Links mentioned in the show: Holiday Gift Guide:...

  36. 52 | Reach Peak Fitness With The Marathon Taper + The Philosophy of Base Building

    In this episode of The Knighton Runs Podcast, Coach Chris answers listener questions on mastering the marathon taper. He explains the philosophy of the six phases of marathon training, with a focus on base building. Whether your goal race is just a couple of weeks away or you are just getting...

  37. 51 | How to Warm Up for Your Turkey Trot 5K + Your Treadmill Running Questions Answered

    In this episode of The Knighton Runs Podcast, Coach Chris shares how to best warm up for your Turkey Trot 5K to ensure you run your best race, answers your treadmill running questions, and gives details on how you can join us at the next Knighton Runs team race! Links mentioned in the show:...

  38. 50 | The Five Attributes of Running Faster + Staying Injury-Free for Life

    In this episode of The Knighton Runs Podcast, Coach Chris walks you through an exercise that will give you the opportunity to grade yourself on five different attributes of your running. Which of the five are you best at? Which are you bad at? Where do you need to focus to become your best? Get a...

  39. 49 | The Best Pacing Method for The Half Marathon, Sequencing of Workouts, & Optimizing Workout Lengths

    In this Q&A, Coach Chris answers your questions on... 1. The Best Pacing Method for the Half Marathon (and Marathon) 2. Sequencing of Workouts during Marathon Training (Speed vs Endurance) 3. Optimizing Workout Lengths when NOT Following a Training Plan Precisely 4. I also announce MY next…

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  40. 48 | Q&A with Coach Chris - Warming Up for Your Marathon, Taper Week Diet Choices, Proper Carbohydrate Loading, Focusing Your Winter Training, & Finding Mental Toughness in Races

    In this Q&A, Coach Chris answers your questions on... 1. Warming Up for Your Marathon, 2. Taper Week Diet Choices + Proper Carbohydrate Loading 3. Focusing Your Winter Training 4. Finding Mental Toughness in Races Join The Knighton Runs Training Group to submit your questions for my weekly Live...

  41. 47 | Fuel Your Run! Running Nutrition with Kristy Baumann (@marathon.nutritionist)

    Kristy Baumann is a Registered Dietitian who helps runners learn how to fuel properly to support their training and have a healthy relationship with food. She is on a mission to spread the message that restricting food and following fad diets is not the answer. Having a positive relationship with...

  42. 46 | Debating Running Dogmas with Sara Manderscheid (@sayrahrunshappy)

    While there are many different ways to train, there are a bunch of "running rules" that are widely held as gospel. Concepts like following strict-polarized training (i.e., take your easy days easy and your hard days hard) and the utmost importance of the long run for marathoners are widely…

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  43. 45 | Running Rules to Live By

    What rules have you put in place to support your running? In this episode, Coach Chris shares the 10 Running Rules to Live By from his book Run Faster Marathons: The Proven Path to PR. ** Start Training like an Athlete! ** Looking for Proven Training Plans & Community Support? Join The Knighton...

  44. 44 | "What can Marathoners learn from High School Runners?" with Tucker Grose (@trainingwithtucker)

    What can adult marathon runners learn from the experiences of high school cross country and track & field team training? Good high school training programs put a large focus on learning the skills of efficient running movement patterns, performing supplemental exercises to support your running,...

  45. 43 | Need for Speed 26.2

    When was the last time you ran a mile? Have you ever trained to race a mile? If there's one thing I think that marathoners don't do enough of, it's actually running FAST. If you want to get faster at the marathon, listen to this. ** Start Training like an Athlete! ** Looking for Proven Training...

  46. 42 | The Introduction to Run Faster Marathons

    It took me three years of hard work, but earlier this year I released my first book - Run Faster Marathons: The Proven Path to PR. In this episode of The Knighton Runs Podcast, I read to you the introduction of the book and let you know how you can enter to win a copy of the paperback edition…

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  47. 41 | Just Do It (for others)

    When the going gets tough, do it for others. It took me years to figure out how important making running about more than just yourself truly is. In this episode of The Knighton Runs Podcast, I share my story of how running the Boston Marathon in honor of my mom helped me overcome the wall and run...

  48. 40 | Why you should SPEED TRAIN this summer!

    The month of June and throughout the summer is the perfect time for marathoners to focus on getting faster in preparation for their fall marathon. In this episode, Coach Chris talks about The Six Phases of Marathon Training and why you should be doing speed work NOW while you are still three to...

  49. 39 | Run Thrive Survive with Ciara Carter

    Some days we thrive, while other days we just survive! In today's episode, I interview Ciara Carter, host of the Run Thrive Survive Podcast. Ciara is a behavioral coach who works with runners and other athletes to overcome mental roadblocks while also helping them excel in their lives and…

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  50. 38 | Don't Run The Same Pace Every Day. You Have to Shift Gears!

    One of the biggest mistakes runners make is running at the same pace every single day. Athletes know that every run has a purpose and you need to shift through different gears throughout the week and even within the same run to improve. In this episode of The Knighton Runs Podcast, Coach Chris...

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ABOUT THIS SHOW

Coach Chris Knighton helps passionate runners train smarter, race with confidence, and run faster marathons.The Knighton Runs Podcast delivers straightforward, practical advice on marathon training, workouts, mileage, race strategy, recovery, fueling, and mindset. Each episode is concise, actionable, and designed to help you become a stronger, faster, more confident runner.Chris is the founder and Head Coach of Knighton Runs Marathon Coaching.Be Brave. Run Fast. Exceed Your Goals.

HOSTED BY

Chris Knighton

CATEGORIES

sports running

Frequently Asked Questions

How many episodes does The Knighton Runs Podcast have?

The Knighton Runs Podcast currently has 87 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.

What is The Knighton Runs Podcast about?

Coach Chris Knighton helps passionate runners train smarter, race with confidence, and run faster marathons.The Knighton Runs Podcast delivers straightforward, practical advice on marathon training, workouts, mileage, race strategy, recovery, fueling, and mindset. Each episode is concise,...

How often does The Knighton Runs Podcast release new episodes?

The Knighton Runs Podcast has 87 episodes. Check the episode list to see recent publication dates and frequency.

Where can I listen to The Knighton Runs Podcast?

You can listen to The Knighton Runs Podcast on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.

Who hosts The Knighton Runs Podcast?

The Knighton Runs Podcast is created and hosted by Chris Knighton.
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