The Performance Podcast

Do you need to base build? If your easy runs feel hard, your heart rate spikes early, or you feel like you’re constantly working just to maintain an “easy” pace, this episode is for you.We’re breaking down one of the most misunderstood parts of running: your aerobic base. You’ll learn why building your foundation before half marathon or marathon prep changes everything, how it impacts your heart rate, endurance, and recovery, and why jumping straight into intensity often leads to burnout, frustration, or injury.I also share a real athlete example of what happens when we shift the focus back to base building, and how consistency, easy running, and patience completely transform performance over time.Start your free trial with the Commit App

If you feel like you’re doing everything right, but your running still isn’t improving, this episode is for you!Most runners don’t have a motivation problem. They’re showing up, putting in the work, and pushing themselves. But more effort doesn’t always mean more progress.In this episode, I break down why your training might not be working, and the key shifts that actually lead to real results.We talk about:Why structure matters more than intensityThe role of strength training in performance and injury preventionWhy recovery is a critical part of your progress (not an afterthought)And how consistency beats perfection every timeIf you’re tired of feeling stuck, plateaued, or constantly fatigued, this will help you rethink your approach and start training in a way that actually works.And if you’re looking for a structured approach to your training, this is exactly what I build inside Commit.

Post-marathon recovery isn’t just about rest, it’s about strategy. In this episode, we’re breaking down what actually happens in your body after a marathon, and why jumping right back into training too soon can hold you back more than it helps.We talk about:The difference between normal training discomfort vs. injuryWhat recovery really looks like (beyond just “taking a few days off”)How to ease back into running without sabotaging your progressWhy the right training stimulus matters if you want to improveI’m also sharing what’s shifting in my own training as I prepare for my first 50K, how it’s different from other preps, and what I’m focusing on to stay strong, healthy, and consistent.If you’ve ever wondered, “Am I pushing myself… or pushing too far?” this episode will help you understand the difference.👉 Are you looking to improve your running performance ? 👉 Are you looking for strength training for runners? 👉 Do you need help with your marathon prep, half marathon prep, 5K prep and more?📌 Train smarter with the Commit App.

In this episode, we break down the newly updated 2026 strength training guidelines from the American College of Sports Medicine — the first major update in nearly two decades, backed by extensive research and real-world application.If you’ve ever felt confused by sets, reps, or conflicting advice online, this episode simplifies it all. We walk through what’s actually changed, what matters most, and how to apply these guidelines whether you’re a beginner, runner, busy parent, or just looking to get stronger in a sustainable way.You’ll learn:Why consistency matters more than perfectionWhy you don’t need to train to failure to see resultsHow 2–3 strength sessions per week can be enoughWhat “10+ sets per muscle group per week” really meansHow to tailor your training for strength, muscle growth, or powerWhy you don’t need fancy equipment to build strengthThis episode is all about cutting through the noise and helping you train with more clarity, confidence, and purpose — using science-backed principles that actually fit into real life.Whether you’re lifting at home, in the gym, or balancing strength work with running, you’ll walk away with actionable takeaways you can start using immediately.📲 Want this done for you?If you’re listening and thinking “okay but how do I actually apply this?” — that’s exactly why I created Commit. You’ll get structured strength + run programs that follow these principles, so you don’t have to guess. Use the code "commit" to get the yearly price of ~111$ (9.25 per month!).🔬 Research & Resources:PubMed Article (Primary Review): https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/ACSM Guidelines & Resources: https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/Research Summary (EurekAlert): https://www.eurekalert.org/news-releases/1119943

Ever wondered why shin splints appear out of nowhere or why race pace feels impossible in training? In this episode we break down the science behind medial tibial stress syndrome, the key strategies to prevent it, and why gradual training and strength work are non-negotiable for long-term running health.We also tackle one of the most common mental hurdles for runners: “How am I supposed to hold this pace for 13.1 or 26.2 miles?”  Learn why training pace feels different from racing pace, how the competition effect can boost your performance, and actionable mental strategies can help you push through discomfort.Whether you’re chasing a PR, building strength, or just trying to move better every day, this episode gives you science-backed tips, practical training guidance, and mental tools to train smarter, race stronger, and handle the tough moments with confidence.Join the Commit App: Strength and Running Platform

If you've ever felt like your cardio is fine but your legs just can't keep up, you're not imagining it. Running has very specific muscular demands, and there’s often a gap between general fitness and running-specific durability.In this episode we talk about:• Why your legs fatigue before your breathing when you first start out running• The difference between cardiovascular fitness and muscular endurance• Why running takes time for the body to adapt toThen the conversation shifts into something every athlete experiences: The messy middle of a hard training block.The weeks where workouts stack up, fatigue builds, and motivation can dip. If you're deep in training right now, consider this episode a pep talk for staying the course when things feel heavy. Because often the hardest weeks are the ones where the most adaptation is happening.Want help applying this to your own training?My strength workouts, running programs, and weekly structure are inside the Commit App.🔗 START HERE🔗

Are you lifting to look strong or to perform strong? In this episode of The Performance Podcast, we break down the key differences between aesthetic-based strength training and performance-based strength training for runners. With so many “runner strength” workouts circulating online, it’s easy to confuse sweat and muscle burn with actual performance progress.You’ll learn:How body-part splits differ from full-body performance programmingWhy rep ranges and rest periods matter more than you thinkHow to structure strength training to improve speed, durability, and running economyWhy lifting heavy won’t make you bulky — but will make you more powerfulIf you’re a runner with big goals, this episode will help you align your strength training with your performance — not just aesthetics. Because it's not all created equal.Commit: Your All-In-One Fitness AppUse the code: "commit" to take 20% off your annual subscription.

Zone 2 training has taken over the endurance world — but is it actually the key to better performance, or just another fitness trend?In this episode of The Performance Podcast, we break down the science behind Zone 2 training, aerobic base development, mitochondrial health, and polarized training models. You’ll learn what Zone 2 actually does physiologically, why it improves fat oxidation and metabolic efficiency, and where it fits into a smart endurance training plan.We dive into research from Dr. Iñigo San Millán, Dr. Stephen Seiler, and foundational studies on mitochondrial adaptation and VO₂ max development, plus real-life examples for runners training for a 5K, half marathon, or marathon.If you’re wondering:• Does Zone 2 make you faster?• Should all your runs be easy?• Is high-intensity training necessary?• How much Zone 2 is too much?• What’s the best balance of easy vs. hard training?This episode will help you understand how to structure your training for performance, longevity, and sustainable progress.Whether you're building your aerobic base, chasing a PR, or trying to improve your running economy, this conversation will help you train with more clarity and intention.🎧 Topics Covered:What Zone 2 training actually meansAerobic base vs. speed developmentMitochondrial adaptations explainedPolarized training (80/20 method)VO₂ max and lactate threshold trainingWhen Zone 2 is essential — and when it’s not enoughTrain smarter. Recover better. Perform at your best.Train with intention on the Commit App 📌

Can you train endurance without losing strength, power, or muscle? In this episode we bust myths and break down the science behind concurrent training — showing how strength and endurance can coexist when programmed smartly. This is not about marathon training, or long-distance running in general, but about making running and strength exist together.You’ll learn:How the interference effect works — and what research actually says about mixing running and lifting Why training order matters for strength outcomes when resistance and endurance workouts are combined Evidence that well-designed concurrent programs can still build strength and endurance without compromise Practical strategies for scheduling runs and lifts so they support, not sabotage, each otherWhether you’re a strength athlete wanting better conditioning or an endurance athlete lifting for performance, this episode gives science-based solutions — no PhD required.Run and Lift better on the Commit App.

Ask your coach series! Cold-weather running, knee pain during training, strength splits, carb loading — how do you know what actually works? In this episode of the Performance Podcast, we break down the science behind common training challenges. Learn why breathing is harder in freezing temps, how to manage knee pain safely, the pros and cons of full-body vs upper/lower strength splits, and the evidence-based way to carb load before a key race.Perfect for runners, lifters, and performance athletes, this episode gives you actionable insights to train smarter, recover better, and hit your goals with confidence.Train on commit, turn knowledge into consistent results with strength training and running.

Running economy is one of the most important — and misunderstood — factors in endurance performance. While VO₂ max and lactate threshold often get the spotlight, running economy quietly determines how efficient, sustainable, and strong your running actually feels.In this episode, we break down what running economy really is, how it shows up in your training, and how you can improve it — without lab testing, extreme changes, or chasing fads. This episode gives you practical, science-backed ways to run with less effort and more control.Commit App — building strength, efficiency, and durability so your training supports real life and your goals.

After months of structured training and race-day effort, true recovery goes beyond when you can run again. In this episode, we break down why post-marathon recovery is essential for both physical healing and mental reset — helping you return stronger, protect long-term progress, and avoid ending up sidelined. If you want to reduce injury risk, rebuild motivation, and set yourself up for your next training cycle, this episode is for you.Train With Me^ Strength + running plans designed to meet you where you are — and help you reach your goals.

In today's episode, we cover everything you need to know about the Hybrid Build Challenge inside the Commit app that officially starts January 5! Then we get into how to build habits that last beyond January, because let's face it — the start of a new year can feel motivating and overwhelming at the same time. If you’ve ever started strong in January only to fall off weeks later, this episode is for you.In this episode, we’re breaking down:• How to stay consistent when motivation drops• How to build habits that fit real life — not perfection• How to use the new year challenge as a tool• How to carry consistency past JanuaryThis isn’t about doing more. It’s about building systems that support you — especially when life gets busy.If you’re looking for structure, support, and a smarter way to train, the Commit App New Year Challenge starts January 5.Join us inside the Commit app and start the year with intention.App Price: $14.99 a month or $139.99 for the year. Use the code "commit" to take 20% off your annual subscription.

In today's episode, I’m pulling back the curtain on the hybrid training framework I use with my athletes, and in my own routine, to balance strength and running without feeling stretched thin, overtrained, or constantly sore.You’ll learn how to train smarter by shifting from an “all-or-nothing, 50/50” mindset to a seasonal, spectrum-based approach that actually works with your body’s recovery capacity. I break down:✨ Training Seasons: Why rotating through base, build, peak, and recovery seasons keeps your progress moving forward without frying your nervous system.⚖️ Intensity Distribution: The simple rule for pairing hard days with easy days so your strength work enhances your running, rather than competes with it.🏋️‍♀️ Lifting Around Running: How to structure lifts throughout the week depending on your mileage, workouts, and goals — and when to pull back.🚫 Avoiding Competing Adaptations: The #1 mistake most hybrid athletes make and what to do instead so you can lift heavy, run strong, and still feel good.If you’ve ever tried to “do it all” and ended up tired, tight, or plateaued — this episode gives you the structure you’ve been missing. Train with me on Commit

In this episode, we dive into why running is a long-haul game and why patience is one of your most important training tools. Whether you’re chasing a personal best, training for a marathon, or trying to get faster without injury, improvement doesn’t happen overnight. We break down the science behind endurance adaptations, strength, and running mechanics, share real-life examples of runners who achieved their goals over years, and explain why time-specific goals require long-term planning. You’ll learn how to develop your running body safely, embrace plateaus, and make consistent progress year after year. Train with me on the Commit App: your all-in-one training platform for strength, running, prehab, core + mobility work, educational resources and more.Sources:- Adaptations to Endurance and Strength Training – Hughes & Ellefsen, 2018 (PMC link)- Running Training Adaptations – NESTA Certified (NESTA link)- The Science of the Long Run – AtoZ Running (AtoZ link)- Self-talk strategies to improve long-term adaptation (Trail Runner article)

In this episode of The Performance Podcast, we dive into what it really means to optimize the way you live — physically, mentally, and emotionally — through science-backed strategies.We’ll break down how small, evidence-based changes in sleep, nutrition, training, stress management, and mindset can create big shifts in performance and well-being. You’ll learn how to tailor these principles to your current season of life — whether you’re balancing family, chasing fitness goals, training for a marathon, or simply trying to feel more energized and focused day-to-day.Plus, we’ll talk about how to apply these tools inside my new Commit App so you can start taking action today.🎧 Tune in, take notes, and start optimizing your life with purpose.👉 Download the Commit App and use code COMMIT to get started.

In this episode, we break down how to strategically plan your training and race calendar using macro and micro cycles — whether you’re targeting a marathon, half marathon, or speed season. We dive into how to balance volume, density, and intensity to structure your year for peak performance without burnout.You’ll learn how to:Align your big-picture goals with training cycles that fit your lifestyle and seasons.Use volume, density, and intensity as levers to build sustainable fitness.Periodize your speed work, strength, and long runs for lasting progress.Plan key races while keeping recovery and adaptation in focus.Listen if you want to build your training plan like a pro, understand how effort and structure work together, and get ready to perform your best when it matters most.Resources Mentioned:Daniels’ Running Formula by Jack Daniels, Ph.D.The Science of Running by Steve MagnessStephen Seiler’s Endurance Training Principles (free on ResearchGate)NASM Performance Enhancement Specialist ManualMonthly Newsletter - be first to learn about my new training platform!@melissa_kendter

Consistency. It’s a word that gets thrown around a lot, but for good reason. Consistency is about the patterns you repeat. It’s about showing up for yourself, stacking your wins, and trusting that over time, those small, steady efforts will completely rewrite your story. Today, we’re diving into why consistency matters, what keeps us from it, the psychology behind it, and most importantly, how you can build it into your own life. Why Consistency MattersThe Trap of PerfectionThe Psychology of ConsistencyHow to Build Consistencywww.melissakendter.com

This episode breaks down the importance of strength training and essential strength training tips for maximum performance. Learn why strength training matters for overall health and athletic performance, and the key principles to train effectively. Whether you’re a beginner or an experienced lifter, this episode provides actionable advice backed by science to help you train smarter, build strength, and enjoy the process.@melissa_kendterResources Mentioned:Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. Rhea, M. R., et al. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 16(2), 250–255. Schoenfeld, B. J. (2017). Resistance training: Muscular adaptation and performance outcomes. Strength and Conditioning Journal, 39(2), 10–19. Bernárdez-Vázquez, R., et al. (2022). Resistance training variables for optimization of muscle hypertrophy. Frontiers in Sports, 3, 949021. Schoenfeld, B. J., et al. (2022). Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations. Journal of Strength and Conditioning Research, 36(6), 1567–1574. Iversen, V. M., et al. (2021). No time to lift? Designing time-efficient training programs for strength and conditioning. Sports Medicine, 51(12), 2651–2663. 

Crank Sports has been fueling athletes since 2001, and over the years they’ve carved out a strong place in the endurance world with their innovative gels and sports drinks. Today, I’m excited to be joined by the founder — and endurance athlete himself — Mike Mathewson. What sets Crank Sports apart is their mission: to create high-performing products that help athletes show up at their best, no matter the distance. One example of that commitment is their flagship E-Gel, which leads the market with a powerful blend — 230 milligrams of sodium and 37 grams of carbohydrates per serving. This isn’t just about numbers; it’s about science-driven fueling that meets the real demands of training and racing.https://www.cranksports.com@cranksports

In this episode, we dive into the less obvious signs of under-recovery, and why your nervous system, not just your habits, might be the missing piece. But first, we chat about what 5 key aspects to focus on if you're knee-deep in a fall marathon prep. Then, we break down what recovery actually means, how cortisol and hormone shifts affect your sleep and progress, and why fueling and stress perception play a bigger role than you think.Whether you’re an endurance athlete, a lifter, or just someone trying to train with intention, this episode will help you rethink how you approach rest, training adaptation, and energy. Because more effort isn’t always the answer, smarter recovery is.We’ll also give you a clear checklist to spot recovery gaps and practical strategies you can start using today.www.trainmk.com@melissa_kendterMcEwen, B. S., & Stellar, E. (1993). Stress and the individual. Mechanisms leading to disease. Arch Intern Med, 153(18), 2093-2101.Mountjoy, M. et al. (2018). IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). Br J Sports Med, 52(11), 687–697.Harvard Health Publishing (2020). How stress affects the brain and body.American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.).Stanford Medicine HRV Research Lab: HRV as a marker of training recovery.

In this episode, we’re breaking down the four pillars of wellness: sleep, energy balance, lifestyle habits, and stress management. You’ll learn why quality sleep is the foundation for hormone balance and recovery, how to build sustainable energy throughout your day, and simple lifestyle anchors that help you feel more grounded and consistent. We’ll also dive into proven tools to manage stress — from breathwork to boundaries — so you can build resilience and stay steady even in busy seasons. Whether you're looking to reset your routine or deepen your wellness habits, this episode will meet you where you are.www.trainmk.com@melissa_kendter🔗 Resources mentioned include The Circadian Code, CDC, Atomic Habits, Burnout, Pubmed, and the Levels Health .

In this episode, we break down one of the most misunderstood parts of training, lifting heavy. Whether you're a runner, a beginner, or someone looking to build strength safely, you'll learn how to start lifting with proper form, build confidence under the bar, and use science-backed strategies like progressive overload and optimal rest.We’ll cover everything from movement mastery to how many days a week you actually need to train, and why heavy lifting isn’t just safe, but essential for long-term performance, injury prevention, and metabolic health.To close, we shift into a 10-minute mini mindset reset on creating a training routine you’ll actually stick with. You’ll walk away with tangible mindset tools, flexible structure, and habits that keep you showing up, even when life gets messy.www.trainmk.com@melissa_kendter- A 2014 systematic review and meta-analysis in the British Journal of Sports Medicine- The LIFTMOR trial (2017)- https://pubmed.ncbi.nlm.nih.gov/24100287/- https://pubmed.ncbi.nlm.nih.gov/30131332/

Today we discuss the difference between in-season and off-season weight training when training for a half or full marathon. Whether you’re gearing up for race season or just wrapped up a big goal race, knowing how to adjust your strength work can improve your performance, recovery, and longevity. And what's cool is - it's not that complicated!www.trainmk.com@melissa_kendterSources:Balsalobre-Fernández et al., 2018NSCA Essentials, 2016Rønnestad & Mujika, 2014van Gent et al., 2007

Today we're joined by Marathon Nutritionist: Kristy Baumann, Registered Dietician and 13 time marathoner. Whether you're training for your first half marathon or trying to hit a PR in the marathon, or just want longevity in the sport of running what and how you eat can make or break your performance.Today we talk about how to fuel properly through all phases of training, biggest mistakes endurance athletes can make and what to do, as well as how to navigate the added challenges of summer heat and hydration.🔗 Kristy Baumann 🔗 https://www.marathonnutritionist.com🔗 www.trainmk.com

Whether you're training for a fall marathon, trying to maintain your base, or chasing some summer speed, this episode is all about training smarter, not just harder, in the heat. Today we dive into the physiology of heat training, hydration strategies, mental and physical adaptations, and how to leverage heat as a performance enhancer instead of a performance killer.www.trainmk.com

Hybrid training is a fitness approach that combines endurance training (like running, cycling, swimming) with strength training. The goal is to develop cardiovascular endurance, muscular strength, power, and overall athleticism. In this episode, we discuss hybrid training basics, how to maximize both as a beginner and experienced, some examples of weekly setups, and what to know. 🏋🏽‍♀️ Need help with your training?🔗 www.trainmk.com

Today we'll be exploring strategic advantages of focusing on shorter races and developing a strong aerobic base and how those are crucial steps toward marathon success.www.trainmk.com

One of the most powerful tools in a runner's toolkit: running by feel. Running by feel means pacing and adjusting your effort based on internal cues: breath, heart rate, muscle fatigue, mental focus, instead of external metrics like GPS pace or heart rate data. According to a 2016 study in Frontiers in Physiology, perceived exertion is closely linked to physiological markers like lactate levels and heart rate, making it a reliable indicator of exercise intensity (Marcora et al., 2016). Running by feel is one of the most underrated skills in our sport. It helps you train smarter, recover better, and race with more confidence. Whether you’re chasing a BQ, running your first 5K, or just trying to stay consistent, learning how different efforts feel in your body is a total game-changer.www.trainmk.com/links

Today we're diving into a topic that every athlete, recreational or competitive, has faced at some point: what should you do when you approach a workout in a fatigued state? Maybe you didn’t sleep well or maybe yesterday’s session is still lingering, or maybe you’re just returning to training and everything feels like a grind. So the question becomes: Do you push through? Scale back? Skip it entirely? Let’s unpack it.www.trainmk.com 1:1 CoachingNew 5K and Half Marathon Programs on the Moves App📲 ⁠@melissa_kendterSources:https://pubmed.ncbi.nlm.nih.gov/33681761/https://pubmed.ncbi.nlm.nih.gov/23195630/https://pubmed.ncbi.nlm.nih.gov/25315456/https://pubmed.ncbi.nlm.nih.gov/15765236/https://pubmed.ncbi.nlm.nih.gov/21477203/

In this episode, I’m sharing my Boston Marathon experience from Hopkinton to Boston. Then we’re diving into the science of fueling and hydration — specifically, electrolyte depletion: what it is, why it matters for performance, and how you can stay ahead of it. Whether you’re training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go the distance.www.trainmk.com@melissa_kendterBurke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.Stellingwerff, T. (2012). Contemporary nutrition approaches to optimize elite marathon performance. International Journal of Sports Physiology and Performance.Hew-Butler, T., et al. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference.Noakes, T. D. (2007). The central governor model of exercise regulation applied to the marathon. Sports Medicine.Rothschild, J. A., et al. (2020). Blood biomarker profiling and monitoring for endurance athletes. Journal of the International Society of Sports Nutrition.Precision Hydration. (n.d.). www.precisionhydration.com

Today’s episode is part of the “Ask Your Coach” series!We kicked things off with a quick life update as I move closer to race day in Boston, then jumped into some rapid-fire questions from the community, including:How to maintain pace late in a raceAre energy drinks helpful before long runs or races?The key ingredients to successful coachingWhether you're training for your first 5K, your next half marathon, or aiming to crush another marathon, there’s always room to grow.Take the next step toward your running goals with personalized coaching: https://www.trainmk.com/contact

Do colder temps affect running performance? Throughout this podcast, we'll answer the question of do you run slower in the cold, and offer some tips on how to mitigate that effect during winter training. Train with me on Moveswww.trainmk.com/linksResearch

Today we start with an ask your coach question: is heel striking bad? Then we get into how to increase running mileage safely (specifically for distance running). You've probably heard conflicting responses, so today we take a dive into each!• heel striking , over-striding• how to increase running mileage safely 🎙️Rate, review, and subscribe on your podcast app of choice!📲 trainmk.com➡️ @melissa_kendterhttps://pubmed.ncbi.nlm.nih.gov/32813597/https://pubmed.ncbi.nlm.nih.gov/19197207/

Today we explore more than 10 effective tips for running without getting fatigued. While there's no one-size-fits-all solution for endless energy on your runs, there are proven strategies that can greatly boost your endurance. Tune in as we dive deep into these helpful techniques. Check out the links below if you need guidance with your hybrid training!👉 Train with me!📲 @melissa_kendter

Ask your coach series: How to make a running comeback? And are warm-ups really necessary?Whether it was an injury, a major life change or an unplanned extended break that kept you sidelined, now is the time to focus on moving forward with your running! We cover 3 tips for runners making a comeback, AND, why warm-ups are necessary.www.trainmk.com/links

Welcome back to an ask your coaches series! I chose the first 3 topics that were given to me, and boy did they pack a punch! Fitness is not black and white, we're all unique individuals, so we broadly tackle one at a time using science-backed information and studies, as well as personal experience from myself and athletes I work with. Let's dive in!1- getting a defined body, build a well-rounded body2- getting back into a routine / running post marathon3- cycle syncing www.trainmk.com

Have you ever ran a half marathon or full marathon and burned out the last few miles? Today we're going to take a deep dive into four ways to improve your fatigue resistance.There are four main variables when it comes to running performance: running economy, lactate threshold, VO2Max, and fatigue resistance. Today we are focusing on that fatigue resistance to better our chances at endurance events, like the marathon.www.trainmk.com

Each person's long run will vary depending on your experience level, what you are training for, your goals, or maybe you want to get out there log some miles and build to your running fitness. Either way, there are a few key areas to consider when getting long run ready: mindset, nutrition, and running gear.  Today we take a bigger dive into getting your mind ready to cover the distance and build appropriately. Whether you're just starting your running journey, or more experienced, today's podcast is for you!www.trainmk.com/links@melissa_kendter

How fitness goals are accomplished relates to the daily behaviors and choices a person makes. Getting moving and continuing to move, like behavior change, is a goal-driven process. The choices we make will either support or detract from the journey. And changing health behaviors becomes a complex and progressive experience influenced by a number of factors that will take effort, but the reward is always great. www.trainmk.com @melissa_kendter

Why should runners strength train? Today we cover some science-backed topics as to why strength training is a vital part of the piece of the puzzle. If you want to because a stronger, faster, and more an ache-free runner, you need to start picking up some weights. But, understanding the why and how is key to sticking with it.www.trainmk.commelissa_kendter

Running 26.2 miles, or 42 kilometers, is a big athletic feat that requires preparation, strategic planning, and a well thought out plan tailored to you, so that you have a successful marathon build and remain injury free. We delve into the ins and outs of marathon training, then dive into 8 tips on how to prep, both mentally and physically, to have a successful training cycle. @melissa_kendter Apply for Coaching Go to Supplements to fuel performance: code "melissa"

In today's episode we open up with an athlete's question in regards to shin splits and then take a deep dive into navigating the three pillars of the health triangle to help you unlock your potential with performance and general well-being: physical, mental, and social. www.trainmk.com@melissa_kendter

Transitioning from the half to the full - what you need to know for beginner marathon training. It's so important to tackle the shorter distances as a runner before jumping into the longer distance races. You’ll sharpen your strength as a runner, sharpen your skills as a runner, sharpen your speed as a runner, so that your in the best shape to go into a half marathon training block to then a full marathon! If you’re ready to tackle that first marathon, I’m supremely happy you’re learning to transition from the half marathon to the full marathon. It’s a massive win to have that training under your belt for preventing injuries, burn out and just having more fun with all the milestones. Today we take a dive into a few key lessons and tips with hopes that they help you understand how to train for a marathon when you’re ready. www.trainmk.com

Training fatigue is a super common component of building mileage whether it’s for a marathon, half marathon or triathlon. We’re requesting that each week the body do just a bit more, which requires breaking the body down to build it up. Theres a fine dance when training for a big endurance event of accumulation of fatigue but then balancing that with proper recovery to keep showing up week after week. So today we delve into marathon training fatigue - when your runs suddenly feel very HARD. Is it growth fatigue or burnout? www.trainmk.com Keep up with me on Ig

Reframing our mind from food as calories to food as FUEL.Nutrition for runners and hybrid training, and people putting in a lot of work is a complex topic with so many variables, but at the core, the principles remain the same. What makes my body feel good and WHY? How will this help my body recover and how will this help my body perform at its best? Enough nutrient dense foods to help the body repairEnough calories to support your workoutsEnough protein to prevent muscle lossEnough fat to keep your joints healthyEnough carbs to give you energy

When it comes to running, when it comes to fitness, success takes TIME! There is no instant gratification, we have to be in it for the long haul. And with smart, effective training, anyone can make huge leaps in fitness and running performance over a long period of time. So in today's episode we cover just that! www.trainmk.com

To train to failure or not? In the quest for physical fitness and muscular development, one controversial topic often emerges in discussions among fitness enthusiasts, gym goers and professionals alike: training to failure. In this podcast we'll explores the scientific evidence surrounding training to failure, what it is, the pros and cons, and examine if it’s the best way to achieve your goals. www.trainmk.com/links @melissa_kendter

Today, we’re breaking down how to preserve muscle mass while training for a half or full marathon—or during periods of high training volume. It is possible to build endurance without sacrificing strength. The goal? To become your strongest, most resilient self— running better, feeling stronger, and reducing your risk of injury along the way.🏋🏽‍♀️ Need help with your training?🔗 www.trainmk.comResources:https://pubmed.ncbi.nlm.nih.gov/20885197/https://pubmed.ncbi.nlm.nih.gov/36078489/https://pmc.ncbi.nlm.nih.gov/articles/PMC6839090https://pmc.ncbi.nlm.nih.gov/articles/PMC11613885/

How Do You Combine Running and Weightlifting?It’s a question that’s become increasingly popular over the past several years—as more runners discover the strength and injury-prevention benefits of lifting, and more lifters recognize that cardio supports heart health, endurance, and recovery. If your goal is well-rounded fitness and long-term health, this is where hybrid training comes into play.Hybrid training isn’t new—it’s essentially concurrent training, blending two different modalities like distance running and strength training to build both power and endurance. In this episode, we break it all down into practical, accessible steps to help you make hybrid training work for you.www.trainmk.com/links