Running Rogue

In this episode, I talk about the age-old question for marathoners and half marathoners - should I carbo load before my big race? My answer might surprise you and is likely different than the prevailing wisdom. Does carbo loading work? Yes. Do I recommend it? No. Listen in to learn why and then stay for some final prep tips for those with races coming up soon. To redeem offers in this episode: - For Athletic Greens: athleticgreens.com/runningrogue. - For Zencaster service: zen.ai/rogue30 (use code rogue30). - To sponsor a Zencastr creator: zen.ai/runningrogue.

Training mileage is a topic which encompasses the majority of questions I receive on a weekly basis. In particular, runners want to know how to build mileage, how to do it safely, and how much to do in total from week to week. In this episode, I give you 10 tips for building mileage in a way that will be incremental and sustainable, enabling you to chase your fastest self for a very long time.  One truth bomb I share: you can run more miles than you think you can, and it's time to consider doing so. Listen in to hear how to do it! Offer codes in this episode: a. For 30% off on Zencastr: zen.ai/rogue30 (code: rogue30) b. To advertise with Zencastr podcasters/creators: zen.ai/runningrogue c. For 50% off with Care/Of: Use code rogue50 at takecareof.com

In this episode, I am joined by fellow running podcasters - Angie and Trevor from the Marathon Training Academy. We give quick intros on us and then get to questions from each of our audiences. We got great questions from you on running and aging, maintenance plans, back to back marathons, speedwork, fueling, the taper and so much more. Listen in to hear answers from at least 3 perspectives on the sport. To redeem the offers in this episode: - For Athletic Greens: athleticgreens.com/runningrogue. - For Zencaster service: zen.ai/rogue30 (use code rogue30). - To sponsor a Zencastr creator: zen.ai/runningrogue.

Last week, Kara shared a tweet that inspired me. It read: "One of life’s biggest lessons- you don’t always get what you want. You can do everything right, and still fall short. But usually, even in the pain, the journey was still worth taking. This is me, finishing 4th in the 2016 Olympic Trials Marathon. Only the top 3 moved on to the Olympics. Was it awful? Yes. But I’d do it again in a heartbeat. Sometimes a broken heart is better than being too afraid to try."   In this episode, Kara joins me to talk about what inspired her tweet and then dig into all of the components of what it means including setting big goals, sharing them, overcoming fears and failure along the way, plus how to process success or failure when either comes. In this conversation, you will hear lots of personal examples from Kara and I to help inspire you to dream big without fear.    In the end, I ask Kara one final question: "Is it in fact always worth the broken heart?" Listen all the way through to hear her response.   To redeem the

First-time marathoners have a very special place in my heart as a coach. It is powerful and very inspiring to watch someone cover 26.2 miles for the first time. In this episode, I give 12 tips to help first-timers make their first experience a magical one. From training to race day and beyond, these tips will help you through every step of the journey.  To redeem the offers in this episode: - For 30% off on Zencastr: zen.ai/rogue30 - To advertise with Zencastr podcasters: zen.ai/runningrogue - For free Vitamin D and travel packs with your first Athletic Greens purchase: athleticgreens.com/runningrogue.

Managing running injuries is hard for so many reasons. One reason is that the prevailing wisdom on these injuries is generally just wrong, making it very hard to know the right things to do. In this episode, I give you 9 common mistakes that I see when people try to manage their running injury, and how to find a better way. It starts with a realization that running issues, niggles or injuries are a part of training and pushing your limits, even when you are doing everything else right. You job isn't to hope that they stay away, but rather to learn how to proactively address them before they take you out of training altogether. This episode will help you do that. Offer codes in this episode: a. For 30% off on Zencastr: zen.ai/rogue30 b. To advertise with Zencastr podcasters/creators: zen.ai/runningrogue c. For 50% off with Care/Of: Use code rogue50 at takecareof.com.

On this show, I talk a lot about the mechanics of training and the X's and O's of each period in training. In many ways, that's the easy part. It's the what-to-do in training part including the workouts and long runs and miles per week. How to do it is a little harder, however. In this episode, I breakdown the seasons of a training cycle and talk about how to approach each one in terms of your mental approach and preparation. You will learn when to back off and be conservative and when to press the edge. You will learn when to refine each element in your race day gear and nutrition, as well as when to have your mental tool kit fully assembling (+ what that should include).  This episode is all about making sure you peak at the exact right time, and with fall races around the corner, it's the right time to be thinking about just that. In addition, please welcome Athletic Greens as a new partner to the show. To redeem the offer in this episode, go to athleticgreens.com/RUNNINGROGUE.

In this episode, I give you a mini-smorgasbord of topics from recent questions I've received from athletes.  First of all, I talk about the practical elements of training in the heat including how to do a sweat test and how to plan your daily hydration with electrolytes. Then, I talk about how to transform negative self-talk into positive self-talk in 4 practical ways that will help re-program your brain to avoid some of those negative thoughts that can bring us down. In this episode, I reference this article from Alex Hutchinson, a great read: https://www.outsideonline.com/health/training-performance/self-talk-athletic-performance-research-2022/

Do you want to do this sport for a lifetime AND smash big goals along the way?!? Then, this episode is for you. In it, I break down 18 intangible and tangible factors that will help you enjoy this sport for the long term. From the mental side to the practical sides of training and longevity, this episode has it all. And by the way, if you do these things, then they will help you find the fastest version of you as well. Do you have the patience to do things the right way?!? To redeem the offer code in this episode, go to takecareof.com and use code rogue50 for 50% off on your first order.   

People ask me about carb-loading all the time and if they should do it before a long run. Well in this episode, I answer that question and talk about what to do before and after your long runs and quality workouts in order to execute them at your best. Fueling. Hydration. Sleep. Movement. Mental Game. Those are the key components to optimize your pre-gaming and post-gaming. Listen in because you might be suprised at my answer on carb-loading!

In this episode, I teach the why, the what, and the how of a very important training principle... the power of progression. From warm-ups to easy runs to workouts and races, your goal should be to start a little slower and finish faster at every opportunity. Learning to execute your runs in this way will teach you how to enjoy your best workouts and ultimately to race your fastest. It is easier said than done, however, so I break down all of my tips on the topic in this episode. Listen, learn, and then go practice it yourself.  

In this episode, I share the audio from an Instagram Live with my last guest Nicole Winter (@nicolemruns). She asks me questions from her audience on the fundamentals of running.  We pretty much cover it all including breathing and running, form and cadence, building speed over time, managing recovery, how to think about chasing the BQ, training for a trail marathon, predicting your marathon time, whether or not to time-cap your long runs, and more. Thank you to Nicole for having me and to her audience for the amazing questions.

In this episode, I welcome Rogue athlete Nicole (Rauch) Winter to the show. I coached Nicole to her first marathon in January, and now she has dreams to chase a Boston qualifier next year.  In our conversation, we start from the beginning, discussing her background in sport and how she got into running in the first place. She describes the joy she experienced on her first run and how running is still an important outlet for her balance and mental health. As her running journey progressed, her mom encouraged her to try races, starting with a 5K and 10K before bumping up in distance to the marathon. Her first marathon training block did not goes as planned, however, and she was forced due to a knee issue to drop down to the half.  Ultimately, she found her way to Austin and eventually to Rogue where I helped her train for her first marathon in Houston in January of this year. We talk about her training for Houston and then all of the vibes of the race itself including the many things she learned along the way.

Thank you to a listener suggestion (and questions), this episode is dedicated to those that get a late start in running.  Regardless of when you start, you are worthy of big goals in this sport. In this episode, I talk about when to start, how to think about goal setting and potential, improving running form at a later age, and practical tips for getting started as a late-bloomer.  It's never too late to become a runner, and I hope this episode might just give you that final nudge. To take advantage of the offer in this episode, go to takecareof.com and use the code rogue50 for 50% off on your first order.

Training for fall marathons and half marathon is upon us with the focus for many now shifted to goals in September, October, and November. That means closing the chapter on your last cycle of work and starting a new one.  In this episode, I give you 10 tips for making sure you kick off your new training cycle the right way. Here's to more goal smashing ahead!

Disclaimer: This episode contains the story of one man's journey to face challenges with addiction and mental health (anxiety and depression). The discussion may be triggering for some, so please proceed with caution. In addition, Michael and I are NOT trained professionals so if you are struggling with one of these challenges, then we encourage you to seek professional help. May is Mental Health Awareness month, and I am honored to share the story of Rogue athlete Michael Wilt in this episode. Michael has struggled with anxiety, depression, and addiction since his college years. His alcohol addiction pushed him close to death in June of 2014, which was the wake-up call he needed to finally turn his life around and get the help he needed. During his recovery journey, Michael discovered running as an outlet, and he completed his first marathon in Austin in 2016 in 4:47. From there, he has improved his marathon time by nearly 2 hours, running 2:48 in Houston earlier this year. In this conversation, we dig deep

Consistency is more important for your running improvement than anything else. What you do today or tomorrow - easy run, long run, or workout - matters very little in the big picture. But, what you do from day to day and week to week, year to year, and ultimately decade to decade will determine how close you get to your potential in this sport. It's the body of work that matters - the forest, not the trees.  And yet, consistency can be so hard with all of the constraints we have in our daily lives including work, kids, and important relationships. In this episode, I talk about the importance of consistency, how I like to think about framing the trade-offs around consistency (hint: it's about priorities and not excuses), and then 10 ways to help you improve your consistency. We can all get better and be more consistent, and I hope this episode will help you do so.

In this episode, I get back to my growing series on the feelings of running. In this one, I talk about passion and apathy. What does it look like when we experience each one in this sport? And how do you overcome and/or channel each? If you have ever had a moment when you couldn't get out the door for your run or when you were ready to quit a race, then this episode is for you.

Marathon Monday is back after a 3-year hiatus, and it's the 50th anniversary of women being officially allowed to enter the race. In this episode, I give you one of my favorite Boston stories to commemorate the year that Bobbi Gibb became the first woman to run Boston as a bandit in 1966.  I also break today the elite fields on both sides and give you my predictions for the podiums as well as the top Americans. Then, I give my recommended Boston race plan for those toeing the line on Monday, as well as some crazy stats about the difficulty of running a negative split on this iconic course. If you aren't running on Monday, then you should definitely be watching. I will be in Boston to cheer and coach myself, and I hope to see some of you there!

You know I don't believe in short-cuts in training, and this episode isn't about that. It is, however, about making your running life easier with some tricks of the trade that I've learned in my journey as a runner and a coach.  In this one, I give you 11 running hacks to improve your running journey that cover the gambit from eliminating shoe funk and avoiding chafing to better recovery and route finding and more. Hack #1 is worth the price of admission alone!