PODCAST · sports
The Running Public
by Kirk Dewindt & Brakken Kraker
Two endurance athletes and coaches sit down to talk all things running! We bring you high level running knowledge and present it at a practical level.
Episodes
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Episode 652: Dying to Run
After struggling with severe long COVID and losing years of running, Matt Fitzgerald signed up for the Javelina Jundred (100k) despite not being able to currently train.
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Episode 651: Race Nutrition with Alex Larson
Upon crossing the finish line of her first Ironman, Alex’s first thought was, "If I didn't have it together with my nutrition, I'd never have made it through the day." It was right then she felt her calling to help other endurance athletes reach their goals and dreams through optimization of…
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Episode 650: Q&A
Your questions have been pouring in and we do our best to knock a few good ones out today! Do we get far too bogged down in semantics and “it depends” scenarios? You betcha!
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Episode 649: Alyssa McElheny
Less than a year ago, Alyssa was a marathoner solely focused on preparing for the Olympic Trials. Today, she is the reigning Hyrox World Champion. Come for her story, stay for a surprise drop in from the man behind the scenes who orchestrates her training program.
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Episode 648: Our Current Training Blocks
Life is uncaring and unpredictable. We’re in two very different places with our training right now, both of which took us by surprise.
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Episode 647: Trackbeast
College track & field recruiting is noisy, expensive, and stacked against families who don’t already know how the system works. Most high school athletes apply blind — no real sense of where their marks make them competitive, what a program actually needs, or how NIL works in their state....
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Training Tuesday: Listener Questions
Our most dreaded workouts, hill running for Easy Days, “super trainers”, and how much should you expect to improve?
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Training Tuesday: Running Economy
What exactly is Running Economy and how do we improve it?
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Episode 644: There Are Holes in Your Training Plan
We all have blind spots with our training. Here’s how to find yours and remedy them!
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Training Tuesday: Mailbag!
You keep sending in questions so we’re going to keep answering them!
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Episode 642: 6 Hours or Less of Training Per Week
If you are limited to lower volume training due to time constraints, this is what we would prioritize when preparing for longer races!
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Training Tuesday: Train Low, Race High or Train High, Race High?
There was a big movement towards under fueling and under recovering during your race build and then resting up and peaking like crazy. Now, the in vogue route is to fuel for every workout and recover to the max on a daily basis. Which is superior? Is there room for both approaches?
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Training Tuesday: Make a Decision For Life!
You have to make a choice and stick with it for the rest of your running life: Plated or Unplated, Tights or Shorts, Music or Silence, High Rep or Low Rep lifting, Roads or Trails, High or Low mileage, and more!
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Episode 639: Our Favorite Race Prep Workouts
You’re already in good shape and you decide to sign up for a race that is just a few weeks away. What should you do for your final few quality sessions? We give you our two best “get ready to race” workouts for the Mile/1500m, 5k, 10k, Half Marathon, Marathon, and Ultra distance races.
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Training Tuesday: Answering Your Questions
Highlights include balancing strength training with running, fueling for a 90 minute race, barefoot & zero drop shoes, at what age can you determine whether or not you’re able to be a high level runner.
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Episode 637: Croix Sather
As a teen, Croix spent four days in a coma after being struck by a drunk driver. His family was told he would be a vegetable; if he survived. 40 years later, he is an ultra runner, speaker, and author.
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Training Tuesday: A Line in the Sand
We kick off with a Backyard Ultra chat, briefly talk about adjusting to time zones when traveling for races, and then Brakken gives himself a race ultimatum!
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Episode 635: Our Running Education
We spent a combined 20 years dedicating ourselves to the track. Then, we spent 15 years training for Obstacle Course Racing, which in turn led us to the trails and mountains. Along the way, each version of running taught us some things we wouldn’t have learned anywhere else!
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Training Tuesday: Strength Training for Recovery
Can you use lifting in a way that maximizes hormone production yet minimizes the interference effect on your running? Yup!
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Episode 634: Listener Submitted Q&A
Highlights include: How much did altitude training help us? What type of form work should runners do? Are recovery shoes/slides legit? How to strengthen core, and how to run and lift simultaneously.
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Episode 633: Maj. Tim Gribble
Tim is a firefighter, Air National Guard officer, and endurance athlete. After surviving a near death medical emergency, and the subsequent year long recovery, he rebuilt himself and was named the 2023 Air National Guard Athlete of the Year.
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Training Tuesday: Speed Maintenance for Ultras - Part 2
This week’s Training Tuesday episode raised some questions from listeners regarding how to actually implement speed work while prepping for a long race, so we’re answering those questions today.
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Training Tuesday: Can Footspeed & Ultra Endurance Coexist?
Can you prep for an Ultra with total confidence that your top end speed will still be waiting for you after the race?
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Episode 630: Dr Sariya Saaybe
Dr. Sariya Saabye is a Doctor of Physical Therapy, bestselling author, and minimalist strategist known for her work helping high performers eliminate overwhelm. She is also a barefoot ultramarathoner and keynote speaker.
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Episode 629: Brooke & Andrew Vigorito
The Vigorito family built a lifestyle based upon chasing their fitness goals and pushing their limits. Along the way, they started a race that allows others to do the same.
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Training Tuesday: Q&A!
Plantar fasciitis, how to develop high schoolers, post-Ultra brain fog, trail shoes, prepping for a race with constant right turns, and more!
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Training Tuesday: Kirk’s 50k + Listener Questions
Kirk recaps his recent 50k with a full race report, then the boys jump into answering your questions!
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Episode 626: Brett Petersen
At fifty fours years old, Brett has never stopped chasing goals and new pursuits. Since COVID, he has competed in road running, park run, track, cross country, Hyrox, and has recently taken up throwing discus and javelin.
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Episode 625: Sue Reynolds
Sue Reynolds transformed from a morbidly obese person at 335 pounds to sixth in the world (and first American) at the World Triathlon Championship, competing on behalf of the United States. Along the way, she lost 200 pounds and discovered what it takes to transform from a lifelong fitness lackie...
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Episode 624: Dani Moreno
Four years ago, we chatted with Dani about her recent breakout as a trail runner. Today she joins us as a full time professional runner for Adidas!
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Episode 623: Race Anxiety
Everyone deals with this! Some runners simply get excited by race nerves while others are crippled by them. Either way, this IS something you can improve!
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Training Tuesday: Trail Supershoes & Hyrox State of Sport
Kirk has been testing out shoes in preparation for his upcoming 50k and Brakken has been blown away by the rapid improvement of Hyrox athletes.
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Episode 621: Summer Running
When should you suck it up and run in the heat? When should you avoid running in the heat? Do your race goals impact your decision? What if you run for fun / mental health?
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Training Tuesday: How to Execute an “X Day” Workout
With threshold training all the rage, there is a lot of discussion about “X Days”. Should this always be a fast, speed based session or is there more to it than that?
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Episode 619: Listener Questions
Today we answer fourteen of your best questions about running, training, shoes, heat, drugs, and racing!
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Episode 618: How Soon is Too Soon (between long races)?
What is the minimum turn around time needed between long races to have any chance at success? For a reasonable shot at success? For maximum chance at success?
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Training Tuesday: Our Coaching Journey
Brakken recorded an episode on Rich Ryan’s RMR Podcast this week (go check it out!) and it prompted him to ask Kirk some questions about how his coaching started and evolved over time.
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Episode 616: DJ Fox
DJ joined us 300 episodes ago after winning World’s Toughest Mudder. Fast forward 3 years and he just crossed the finish line of the Cocodona 250 in third place. From OCR athlete to big time Ultra runner, he has embodied the idea of staying the course.
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Episode 615: Drug Use Among Amateurs
With the rise of hormone therapy and anti-aging medical practices, how should amateur athletes be thinking about drug use?
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Training Tuesday: Superior Trail 50k Recap & Learnings
Fresh off his win at the Superior Trail 50k, Kirk gives us his recap, takeaways, and learnings from the race.
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Episode 613: Superior 50k Preview!
It’s race week! Time to break down gear choice, fueling strategy, and pacing plan. Plus a few bonus listener questions thrown in there!
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Training Tuesday: Hyrox with Lizzie May
Lizzie May has transformed her fitness and performance over recent years and now helps others do the same. Lizzie shares her learnings through personal experience & we also collab on a mini Hyrox Q & A! Topics covered: - What works (and doesn't) for physical transformation - Hyrox training and…
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Episode 611: Q&A Session
How useful is RPE for runners? Heat Training for hot races Hyrox training vs Ultra training Super shoes for downhill work? Running robots
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Training Tuesday: Should You Ignore Heart Rate During Trail Races?
Should you let your HR spike during trail ultras or should you double down on a set HR limit? The boys can’t agree on this one!
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Episode 609: Natalie Hatch
Natalie is the ultimate Beginner Runner. She found running as a way to cope with her anxiety and is currently training towards her first half marathon. Along the way, her personality and outlook on running and life have been captivating for others to witness.
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Training Tuesday: Why Has Running Become So Dang Fast??
National and World Records are being set left and right and we just witnessed the fastest marathon in history. What is happening?!?
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Episode 607: Hans Troyer
We first spoke to Hans in January 2024, days after his Ultra debut. Two years later, he’s arguably the fastest rising star in the sport. He recently won the JFK 50, won the Black Canyon 100k and signed a multi year deal with Hoka.
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Training Tuesday: Overuse Injuries & Lower Body Strengthening with Dr Patrick
Dr Patrick Bottenfield stops by to discuss when it’s time to address an overuse injury as well as his top lower body strengthening movements for runners.
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Training Tuesday: Fueling for Ultras
What exactly is considered “high carb fueling”? How much water do you need? Should you use liquid or solid calories? Where and how do you even begin to formulate a fueling plan for long races?
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Episode 604: Talkin’ Shop!
The boys are reunited so it’s time to catch up with some training talk!
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Frequently Asked Questions
How many episodes does The Running Public have?
The Running Public currently has 655 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Running Public about?
Two endurance athletes and coaches sit down to talk all things running! We bring you high level running knowledge and present it at a practical level.
How often does The Running Public release new episodes?
The Running Public releases new episodes frequently with a large back catalog of 655 episodes. Check the episode list for recent publication dates.
Where can I listen to The Running Public?
You can listen to The Running Public 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 Running Public?
The Running Public is created and hosted by Kirk Dewindt & Brakken Kraker.
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