All Episodes
The MicroCast — 235 episodes
Race-Specific Training: Are You Actually Training for YOUR Race? Plus: the best running belts, pre-race strength training, and make-up miles
What Fitness Actually Is: The 5 Systems Every Runner Trains (Plus Running in Wildfire Smoke)
Heat vs. Altitude Training for Runners: What Actually Works (+ Golden Hour, Probiotics & Time-Based Training)
Durability: How to Stop Fading Late in Races (Plus Antihistamines, Yard Work & the "Ultra Bod" Myth)
AI vs. Human Coaching, Hiding Your Heart Rate in Races, Cramps & Training in Humidity
Building the Long Run: Endurance, Fueling, and the Mental Game of Going Long
How to Know If Your Training Is Actually Working (The N of 1 Experiment)
The 5 Metrics That Actually Matter in 2026 (And Why Most of Your Data Is Noise)
Running Economy Explained — 5 Levers That Work, 4 Myths to Ignore
How Hydration and Sodium Make or Break Your Race
Why You Should Always Be Training + Coach TJ's Canyons 100k Race Recap!
5 Reasons Your Fitness Is Stuck (and How to Get Unstuck)
The Science of Periodization: How to Actually Structure Your Training Year
5 Signs You're Ready to Race (And 5 Signs You're Not)
UTMB Chianti Castles UTCC 120k Race Recap + Fueling Short Runs and Psychedelics for Running?
The Performance Trap: What Elite Male Athletes Get Wrong About Discipline, Leanness, and Control
5 Most Overhyped Ideas in Endurance Training (And What Actually Works)
Should You Run Twice a Day? The Science Behind Running Doubles
What Good Running Coaching Actually Looks Like (And How to Find It) with Cliff Pittman, CTS Coaching Development Director
Is Running 30 Ultras a Year Actually Destroying Your Body? The Science
The Science of Going Long: How to Train Beyond Your Comfort Zone
7 Biggest Nutrition Mistakes Runners Make (And How to Fix Them)
6 Principles for Training Through Big Life Changes
How to Return to Running After Time Off , Plus: Burrito League and Plyometrics!
When Cross-Training Helps Runners (And When to Just Run More)
5 Signs Your Runs Aren't Easy Enough
5 Off-Season Habits That Will Make You a Stronger Runner in 2026
Coaches' Mailbag — Your Running Questions Answered
5 Running Studies That Actually Matter in 2025 (Skip the Hype)
5 Running Lessons I Wish I Learned Sooner | Advice from Experienced Runners
11 Things Every Runner Should Do to Reach Their Potential
RED-S Explained: Why Underfueling Hurts Your Performance More Than You Think
5 Science-Backed Ways to Prevent Running Injuries: What Actually Works (and What Doesn’t)
Stop Overthinking Your Training: How to Simplify and Run Better
Running Recovery Myths and Metabolism Mistakes: What Actually Works for Endurance Athletes
The Science of the Long Run, Plus: Creatine & Burnout
5 Ways to Make the Most of Your Training Year
Steady State vs. Tempo vs. Threshold
5 Ways to Rock Your Recovery + Why Is Treadmill Running So Hard?
5 Ways to Nail Your Next Workout & Staying Motivated Through Injury
When to Take a Down Week & Weighted Vests and Fatigue Resistance
Run Rabbit Run 100 Race Recap: Storms, Strategy & Mental Flexibility
5 Ways To Nail Your Taper, Plus: Mental Fatigue, Simplified Logistics, and Race-Week Execution
Minimizing Muscle Damage, Talking through the Colon Cancer Study, and How Social Media Slows You Down
Aid Station Efficiency, Fat Adaptation Myths, and Training Volume Explained
5 Science‑Backed Pacing Rules for Ultras
Who Gets to Be an Athlete? Endurance Fueling Myths, Carb Periodization & Race-Day Resets
5 Workouts Every Runner Needs to Get Faster (Without Burning Out)
Protein: Hype vs. Reality
Fuel Smarter, Run Stronger: Endurance Nutrition Myths Busted
TJ's Silver Rush Recap + Training For Busy Runners
5 Myths Holding Your Running Back
Master Downhill Running: Technique, Strength & Mindset for Trail Runners
Block vs. Mixed Training, Best Gels for Running, and Making Data Actually Useful
How to Train for High Altitude Races: Acclimatization & What Actually Works
Top 5 Science-Backed Reasons Runners DNF – And How to Prevent Them
How to Set Your Running Zones: VO2 Max, Lactate, and Why Your Zones Might Be Wrong
Heat Training for Runners: What Works, What’s Hype, and How to Do It Right
How to build Real Mental Toughness and the Limits of AI Coaching
The 5 Most Debated Ideas in Endurance Training—And What the Science Actually Says
Stress Is Stress: Strength Training Timing, Gut Myths & the Truth About Recovery
The 5 Running Studies Every Athlete Should Know (Training, Fueling, Injury Risk + More)
How Long Does It Actually Take to Get Fit? Training Timelines, 200-Milers, and Coaching at the Edge of Science
Ultra Recovery, Speed Training Myths & Mid-Run Bananas: Hot Takes + Science-Backed Advice
UTMB Chianti Recap: We Hitchhiked to a UTMB Race and Ran Through Castles
Goal Setting, and Staying Motivated Without Racing
The Race Weight Trap: How It Can Hurt Your Performance
Why You Slow Down in the Second Half of a Race (and How to Fix It!)
Evidence-Based Training: How Science Should (and Shouldn’t) Guide Your Training
How Much Training Can You Skip Without Losing Fitness? (The Science of Minimum Effective Dose)
Why Your Longest Run Isn’t What Matters - and Should You Train by Time or Mileage?
Mental Training For Runners and How To Prevent Running Injuries
How to Fix Your Running Form and to Run Easy!
Building Training Volume: Tips for Running Longer Distances (Even Your First Ultra!)
Road Shoe Power Ranking & Lactate Threshold Training For Runners
High-Carb Fueling, Breaking Through Training Plateaus, and Gel Power Rankings
Coach Kylee and Zoe Answer Your Nutrition and Diet Questions!
Want to Get Better at Running? Nail the Fundamentals.
How Runners Can Navigate Injury Recovery
Nutrition Periodization For Runners
Ask A Running Coach Anything!
Coach TJ's Spartan Race Recap and Post Race Recovery Tips!
11 Things Every Runner Should Do
How Long Does It Take To Get Faster?
Strength Training For Runners
Running and Training Through Menopause
"Blue Collar" Training for Runners with Physically Demanding Jobs
Hybrid vs. Block Training Periodization for Runners, and What Data Actually Matters
Our Top Ten Favorite Workouts for Runners
The Bad Ideas Draft. Worlds Worst Nutrition, Training, and Running Advice Ever!
The "Best" Running Cadence, Running on Soft Surfaces, and Transition Season!
Fatigue, Perfectionism and Cycle Syncing!
Coach Zoë on For The Long Run!
How To Set Better Running Goals - And Train Without Goals!
Coach Zoë's Leadville 100 Race Recap!
How to Get Better at Running Downhill and Leadville 100 Preparation!
The Most Common Questions Coaches Get About Running
The Six Biggest Training Mistakes Athletes Make
Your Diet Sucks - The Zero Calorie Ultra
Introducing Your Diet Sucks - Why Athletes Fall For Diet Bullsh*t
Supplements That Work, and How To Track Your Training
V02max Matters For All Runners. Here's How to Improve Yours.
Altitude Training For Runners plus a Silver Rush 50 Recap!
Coach TJ's Western States Endurance Run Recap!
How To Train For Your First 100 Mile Race. Plus, Injury Prevention!
How To Get Better At Running Uphill
Should You Actually Be Heat Training?
How Specific Should Your Training Be?
How To DNF Your First Ultra
Why Runners Should Train by Effort, Not Heart Rate
Faster as a Master: Training For Athletes Over 40
When Should You Wear Carbon Supershoes? And Lake Sonoma Recap!
Spring Trail Training Tips and Using Races to Train For Ultras
The Inside Out Athlete with Mental Performance Consultant Lucie Hanes, M.S. Applied Sports Psych
11 Guiding Principles for Athletes Who Want to Reach Their Potential. Plus Real Foods Hot or Not.
Coach Zoë Rom is back! Partner Race Swap, What to Focus on To Reach Your Potential, Plus Alcohol Use for Athletes
The Curiosity Mindset with Jonathan Levitt, For The Long Run Podcast. Plus Developing Your WHY and Leaning into Joy.
The Zen of Performance with Author, Athlete and Philosopher Francis Sanzaro, PhD
Planning for Your A Race + Stretching, Foam Rolling, Chiros & N/A Beverages with Coach Zack Russell
Thinking about New Year's Resolutions? Try a habits and outcome based approach instead.
2023: A Year in Review & Celebrations, Peloton, The Real Core Work Runners Need & Normatech Boots
Our Favorite Influencer, The Essentials of the Coach-Athlete Relationship, Managing New Life Stress Strategies & WSER Waitlist Mindset
Intention versus Commitment & Progress - Plus Loop & Out and Back Races as well as Xtraining!
Microcosm 3.0 - What We've Learned. Plus Transition Season, Running Dates and Friends That Don't Run. Are they the best kind?
The Bad Ideas Draft. Worlds Worst Nutrition, Training, Internet Takes, Gear and Wild Cards! From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks.
Our Top 10 Favorite Workouts and WHY, plus The Importance of Hobbies and What we do for FUN, Thoughts on Running with Music and so much more!
Run Rabbit Run 100 Recap & Takeaways + Blood & Sweat Test Hot Takes & Community Coaching Reflections
Brand Ambassadorship, The Bear and La La Land plus Training Adaptations and Timelines for Adaptation
How to Become a Sustainable Runner: Mind, Body, Community and Planet + Hot or Not + Boot Camps & Non-Linear Recovery
Leadville 100 Recap + Hot or Not + Book Reviews + Worlds Most Tired Proposal
Leadville 100 Training & Chatter, Hot Water Immersion, Dealing with Uncertainty, Books & Hot or Not!
The Biggest Obstacles We've Faced & How We Dealt With Them. Plus Working Remote, Book Tour Vulnerability, Training While Traveling Takeaways & Bonus Hot or Not.
Challenges Covering Hard Rock 100, Business Decisions, Inspiration from NF's "Hope," plus TJ's Silverton Alpine Marathon Win and How We Got Into Running!
San Juan Summer Solstice 50 Recap, The Champions Mindset, Comedy of Failures and Living a Values Driven Life
microCHAT with Coach and Athlete Kristen Schindler - Resilience, Grit and Insights Through Injury
A rising tide lifts all boats! The WHY Behind the MicroCOMMUNITY. Plus "Yes, And," FOMO & Protein with bonus Hot or Not takes!
Mindset from Racing in Argentina, Taylor Swift & Matthew McConaughey
Insights Through Injury & Failure with Professional Climber and Coach Dan Mirsky
microCHAT: 100 Millas Sierras Del Bandoleros with Athlete Zena Robinson
UTMB Valhöll Recap with Coaches Zoë Rom and TJ David
Deep Dive into Parenting while Pursuing Running at a High Level with Coaches & Athletes Sarah Strong and Drew Conner
Habits of the Successful Athlete
Long Run & Race Day Fueling w/ Kylee Van Horn, RDN
Planning for Your First Ultra Q&A
Beginners Q&A
The Big Thing Effect with Jeff Patterson, Author & Success Coach
Building Running Confidence
Mental Performance Tools
The Never Enough Mentality
When is it time to level up? Is work-life-training balance real? Plus a brief xtraining discussion.
Exploring Purpose, Multiple A Races, Races That Don't Fit Your Skill Set & Difficult Adventures
Training Perspectives on The Menstrual Cycle & Birth Control + The Impacts of Low Level Activity Post Training
2022 Takeaways, Planning for 2023 and Winter Running Tips
The 2022 Gratitude Call
Coach 2022 Takeaways & Off Season Training
Puerto Vallarta by UTMB Recap & Working Through Setbacks Pt. III
Working Though Mental Setbacks Pt. II, Running Form, Athletic Greens
Responding to Training Setbacks Pt. I
Rapid, Not So Rapid Fire Friday! Travel w/ Nutrition, Protein During Long Races, Picking A Races, Aid Stations and Drop Bags, Think Beyond One Season!
Hill Training 101: Your Guide to All Things Hills
Rapid, not so Rapid Fire Friday! Treadmill Runs, Easy Running, Self-Supported Long-Runs, Mental Performance
The ins and outs of Group Runs!
Coach TJ CCC Recap & Takeaways
CCC Training Update & Mental Performance
Athlete/Coach Communication Roundtable
Adjusting Recovery Expectations, Training Flexibility & Types of Sugars
Silver Rush Race Takeaways with Coach TJ - Plus Was it Really a Bad Run? & Taper Science
Strong and Stable Legs + Building Strength Into Your Plan w/Coach Megan Flanagan, CPT
The Mental Side: Giving Up Saturday's for Long Runs, FOMO and Social Media
WSER Recap! Using Ice During Races & Getting Vulnerable on Race Day
Summer Training & How to Deal with the Heat
Strength Training for Runners with Coach Megan Flanagan, CPT
Rapid Fire Friday with Coach Zoë
Planning and Running Your First Ultra
Collegiate Peaks with Coach Z, Electrolytes 101 with Coach Kylee, Dog Running and More!
Earth Day, CBD and Recovery, Rigidity and Flexibility in Training
Managing The Stress of Longer Long Runs & Coping with Pre-Race Nerves
Why Long Run Variations and Long Run Fueling 101
How to Run Strides & How Training Structure Works
Crewing and Pacing -- Runner and Crew/Pacer Perspectives!
Finding Light in Dark Times & Celebrating The Highs!
Coach/Athlete Sarah Strong Wins Up for Air! Full recap plus Balancing Big Goals with Life!
Process Oriented Goals 101 & Comparison Traps
The Finite & Infinite Mindset Paradox
Fueling Under Stress & When Busy! Running Economy & Workouts by Effort
Coach Zoë Talks Boundaries plus Running with Your Partner
Coach TJ & Coach Kristen Talk Rest, Recovery & WHOOP
Coaches Corner! When should I take an extra rest day? How do I gain more autonomy in the training process?
Coach Habits & Routines Check-in plus Prioritizing Long Term Health
Coaches Corner! Dealing with COVID Uncertainty in Training & Racing plus Forming Sticky Habits!
Winter Fueling with Kylee Van Horn, RDN
UTMB and Coach Race Recaps
Downhill Running and Fun Vs. Focus on Long Runs
Overthinking, Efficiency and Race Reports
Hydration Packs, Flat Races, New Shoes, And Partners Who Don't Run
Coach Race Recaps, Reframing Fear, Commitment and Competitiveness
Boundary Setting, Perceived Effort And When To Pause Your Watch
Morning Runs, Disappointment and Motivation!
TJ & Zoë Community Call
Strava, Comparison, Competition and Role Models
Masters Athletes and Heat Adaptation
Give Yourself Permission To Go For It!
Adventure Imperfectly!
Big Dreams, Air Quality and Cultures Of Excellence
Wildlife Encounters and Nutrition!
Cadence, Perspective & Building Training Plans
Coaches Corner: Running for Time Vs. Mileage and Garbage Miles
Metrics That Matter
Understanding Identity
Music, Hydration, "Real-Foods" and Anti-Racism
VO2 Max Tests, Long Run Recovery, Downhill Running, Runners Highs, Stress Relief and FKT's!
Race Day 101
Daily Check-Ins, Run Streaks, Alcohol, Splits, and Goal Setting!
Bad Days & Building Mental Toughness
Downtime, Antidepressants, Race Selection, Self-Criticism, Guilt Vs. Shame and Yoga!
Rest Day 101
Earth Day For Endurance Athletes!
Rapid Fire Friday!!!
Burnout Is Real!!!
Your Brain Is A Body Part!
Rest Days, Comparison, Cross-Training, Social Media and Balance!
Simplify Your Training!
Rapid Fire Friday!!!
Mental Health Matters!
Train Smarter, Not Harder
Shoes, Glutes, The Flu and More!
Nutrition Q & A with Kylee Van Horn!
Tips For Busy Athletes!
Coach Q&A: Heart Rate Variability, Race-Specific Training, Confidence on Group Runs and Running in the Rain!
Goals 101: How To Set Running Goals
Coach Q&A!
You are a runner!
Stress Management For Athletes
Winter Training 101!
Motivation, Goal-Setting and Nachos!