Eat Half, Walk Double

In this episode of Rise & Shine, we explore one of the most important concepts in athletics: belief. When athletes chase something they've never accomplished before, they often run into a challenge. There is no evidence yet that they can do it. No previous result. No proof. So where do we hang our hat? In this conversation, we explore the difference between belief and faith, why belief is...

One of the most common questions endurance athletes ask is also one of the most misunderstood: How should you fuel during long training sessions? In this episode, we unpack the three primary approaches athletes use— fueling to plan, fueling to feel, and adaptive fueling —and explore the strengths and limitations of each. From structured, pre-determined intake strategies…to intuitive, body-driven d...

In this episode of Rise & Shine , I explore the idea behind the phrase “aim small, miss small.” I’ve noticed that when our targets are broad and vague, our results tend to be broad and vague as well. But when the target becomes small and precise, attention sharpens and performance improves. I talk about how this idea shows up in different areas — from professional baseball hitters focusing on...

On a recent morning trail run with my two labs, I noticed something interesting. Without a leash or command, the three of us naturally settled into formation: one in front creating momentum, one in the middle preserving connection, and one in the back watching the whole. That observation sparked a deeper reflection on leadership. We often say real leaders lead from the front. And sometimes that’s...

What’s the best medicine for the emotional letdown that can show up after a race or a big training block is over? In this AMA episode, we unpack why so many athletes feel flat, unmotivated, irritable, or strangely empty after strong performances—and why this experience isn’t a failure of mindset or discipline. We explore what’s really happening in the nervous system after prolonged effort, why emo...

In this episode of Rise & Shine , we dive into heart rate variability (HRV) and why it’s such a powerful tool for endurance athletes. You’ll learn how HRV provides a window into the central nervous system , how it interacts with performance markers and symptom signals, and why looking at numbers alone isn’t enough. We break down the Readiness Triad —performance metrics, subjective feelings, an...

In this episode of Rise & Shine , we explore a challenge every endurance athlete faces but few talk about: psychological scar tissue . Using the story of a female ultra runner who experienced cramps and loss of control on a hot, rugged course, we dive into why the nervous system remembers moments of overwhelm as threat long after the race is over. You’ll learn why effort can feel heavier than...

In sports, we often debate who’s the “greatest of all time.” But what if we focused instead on who inspires us the most? In this episode, I share my personal Mt. Rushmore of inspirational athletes—Terry Fox, Erik Weihenmayer, Alex Smith, and Chaunté Lowe—whose stories aren’t about trophies or records, but about persistence, resilience, and choosing to show up, even when the path is uncertain. Thes...

In this episode of Rise & Shine , Chris Dunn dives into performance supplements for endurance athletes. Building on the foundations of nutrition and recovery, we explore which supplements actually make a difference—and how to use them strategically. You’ll learn: How creatine supports energy, recovery, and mental clarity The benefits of caffeine for focus, endurance, and perceived effort How b...

In this episode of Rise & Shine , we zoom out and focus on what often gets overlooked: the foundational habits and supplements that quietly support long-term performance. Before chasing marginal gains, we need a solid base. Training, sleep, stress management, and recovery form the foundation. Whole-food nutrition comes next. And only then do supplements earn their place—not as a shortcut, but...

We’ve all heard it: burn the boats. No retreat. No backup plan. No quitting. It sounds tough. It sounds motivating. And for a while, it works. But what if real toughness isn’t built by removing choice—what if it’s built by having one? In this episode of Rise & Shine , we challenge one of the most ingrained myths in performance culture: that eliminating the option to quit automatically creates...

Some days change everything. In this episode, I share the story of a moment that quietly rewrote my life—a familiar trail ride, a sudden fall, and the long recovery that followed. What began as a perfect summer morning turned into the most significant physical challenge I’ve faced, including a total shoulder repair and a months-long journey of healing. But this isn’t just a story about injury. It’...

Two runners. Same track. Same pace. Very different outcomes. In this episode, we open with a simple tempo run shared by two training partners, Mark and Eli. From the outside, they look identical—same pace, same rhythm, same effort. But as the miles pass, the difference becomes clear: one runner is working harder just to hold on, while the other stays smooth, controlled, and composed. The differenc...

Training solo can be powerful—but it can also be lonely. In this episode of Rise & Shine , we explore how intentional peer-to-peer accountability can transform not just consistency, but confidence and self-belief. Picture this: it’s 5:30 a.m. The alarm goes off. The sky is dark. Your running shoes are sitting there, waiting. When no one else is watching, it’s easy to negotiate with yourself. T...

Comparison is the thief of joy—but sometimes, it’s closer to home than we realize. In this episode of Rise & Shine , we explore the subtle, quiet comparison that happens not with others, but with the person you used to be. If you’ve ever felt off despite consistent training, this episode is for you. We dive into why comparing your current self to past versions can be so tempting—and so costly....

Have you ever hit a training plateau despite showing up consistently and doing the work? You’re not alone—and the solution isn’t always pushing harder. In this episode, we dig into why endurance athletes often stall and how most plateaus are caused not by a lack of effort, but by poorly timed stress and recovery . We break down the concept of supercompensation —the process where your body adapts t...

Today’s episode is an AMA inspired by a listener question from Sherri in New Hampshire: “What’s a good morning routine to set yourself up for a successful day?” Before jumping into tactics, we start with an essential distinction: the difference between a routine and a ritual . A routine is a repeatable action that maintains order or capability. A ritual is an intentional action infused with meanin...

On the surface, the cover art shows a calm, sunlit morning: two paddlers on Flagstaff Lake, the Bigelow Range rising in the distance. But as serene as that image looks, it only hints at the story behind it. In the summer of 2021, I joined my great adventure buddies Chris, Mindy, George, Emily & Elizabeth for a single-day, 50-mile human-powered traverse of Maine’s Carrabassett Valley: a paddle...

What if the starting line isn’t the beginning of the race—but the end of the work? In this episode of Rise & Shine , we explore a powerful mental reframe that emerged from a conversation with an athlete training for her first Boston Marathon. When asked to imagine standing on the starting line, she didn’t describe pressure or fear—she described gratitude and deep satisfaction for the work alre...

Some seasons don’t reward effort right away. Justin Rose began his pro golf career at 17—and then missed 21 straight cuts . No paychecks. No weekend rounds. No reassurance. Just long flights home and the pressure to keep showing up. What kept him going? He treated failure as feedback, reflected without judgment, and focused on small, controllable improvements—long before results arrived. In this e...

One of the most profound dilemmas an athlete faces is deciding when to "white-knuckle" through the pain and when to listen to the body’s plea for rest. In this episode, we dive deep into the tension between  Grit —the relentless pursuit of passion and perseverance—and  Grace —the practice of psychological self-compassion and kinetic efficiency. While we often view these as opposing force...

If resistance training isn’t the "Fountain of Youth," it’s the closest thing we have to it. But are you getting the maximum return on your physical investment? In today’s episode, we move beyond just "showing up" and dive into three high-impact strategies you can implement tomorrow to radically improve your results. First, we break down the critical role of  Mobility  as the co...

We’ve all said it with a smirk or a sigh:  "Just living the dream."   But what if that throwaway sarcastic idiom is actually the secret to elite performance? In this episode of  Rise & Shine , we move past the satire and explore "Living the Dream" as a powerful psychological construct known as  Resonance . Drawing on the principles found in Jim Murphy’s  Inner Excellence ,...

A few years ago, a Christmas gift fundamentally changed my daily routine and performance philosophy. That book was Robin Sharma's  The 5:00 AM Club , a powerful narrative that provided the intellectual framework for my "Daily Hour of Excellence" and deepened my lifelong connection to endurance sports. But the real pearl of wisdom isn't just about waking up early; it's about a...

Have you ever considered not feeling motivated is not the absence but rather the presence of something? Understanding what this 'thing' is may be the key to leveraging motivation.