The MicroCast

Train Smarter, Not Harder: How to Use B Races and Avoid the Worst Running Myths Thinking about racing your way to peak fitness? In this episode, Coach Zoë and TJ break down how to use B races strategically in your ultramarathon or trail running season—and bust five of the worst myths that hold runners back. From compression boots and ankle socks to carbs and stretching, this one’s packed with evid...

Struggling with downhill running? Want to avoid trashed quads and gain free speed on the trails? This episode teaches you exactly how to master downhill running with proven techniques, strength exercises, and mental strategies to help you descend faster and safer, whether you’re training for an ultramarathon, trail marathon, or mountain race. 🎙️ Coaches Zoë and TJ from Microcosm Coaching cover: Wh...

Zoë is at a writing conference this week, so we're dropping this banger of a replay in the feed! Feeling overwhelmed by running data? Wondering if you're training the “right” way? This episode dives deep into periodization strategies, how to choose the best gels for your gut, and which TrainingPeaks metrics actually matter. Whether you’re training for a marathon or an ultra, you’ll leave w...

🔥 Training for a high-altitude ultramarathon like Leadville? Wondering if heat suits actually work — or if you really need to drop $1K on a hypoxic tent? This episode of the Microcosm Coaching podcast is your evidence-based guide to getting race-ready without falling for biohacking hype. 🎙️ In this episode, Zoë and TJ dive into: The science behind heat suits, overdressing, and sauna use for heat...

GI distress. Muscle damage. Hyponatremia. Mental fatigue. Bad pacing. In this evidence-packed episode, we break down the five most common scientific causes of DNF (Did Not Finish) in ultramarathons—and how better training can help you avoid them. Whether you're training for your first 50K or aiming to shave time off a hundred-miler, this episode covers actionable strategies to improve your fue...

🔥 Want to train smarter and avoid common mistakes? This episode covers how to actually set your running zones — without falling into data traps or overtraining. 🎙️ This week, Coach Zoë shares insights from her VO2 max and lactate threshold lab test — and what it revealed about the accuracy of smartwatches, heart rate zones, and perceived effort. She and TJ break down: Why most athletes are using...

🔥 Training for a hot race or summer marathon? This episode is your ultimate guide to heat training for runners — including what actually works, what’s total hype, and how to avoid sabotaging your fitness. 🎙️ In this science-backed and slightly spicy episode, Zoë and Coach TJ cover: Why we hate run streaks (and what to do instead) Whether sitting at aid stations is a recovery tactic or a race-ende...

Can AI replace a running coach? Should you hike or run uphill when training for an ultra? And what does real mental toughness look like for endurance athletes? In this episode, Coaches Zoë and TJ unpack the latest research on AI coaching apps, discuss how mental toughness is often misunderstood in running culture, and share practical tools for building resilience through training, not just motivat...

🔥 Think you know the best way to train? Think again. In this episode, Coaches Zoë and TJ tackle five of the most debated ideas in endurance training—breaking down what the latest science actually says about high vs. low mileage, pace vs. RPE, polarized training, strength work, and carbs. Whether you're self-coached or working with a running coach, this episode is packed with takeaways to help you...

Please leave us a review wherever you listen! What actually happens when you try to gut train with a cheeseburger? Why is stacking strength work after a run not always optimal? And what do we mean when we say “stress is stress”? In this episode, Zoe and TJ tackle listener questions and hot takes on fueling, shorts, and strength—but then dive deep into the neuroscience of stress, recovery, and perf...

Want to train smarter—not just harder? This episode breaks down five of the most important peer-reviewed running studies from the past year, with real-life takeaways that every endurance athlete can use—whether you're racing 5Ks, 200-milers, or anything in between. From injury prevention to fueling, strength training, and how slow runs can actually make you faster —we’ve got you covered. 🎧 In...

We're back—and this one's a certified banger. In this episode, we start with a round of Hot or Not , weighing in on training camps, six-week shred plans, altitude hacks, and the phrase “long slow distance.” Then, we dive into a listener-submitted Coach’s Nightmare: how do you even begin to train for a 200-mile race? We break down the science (and the gaps) behind 200+ milers—what we know, what we...

Welcome back to the pod! This week, we’re diving deep into the science and strategy behind ultra recovery, speed training myths, and (yes) mid-run bananas. 🔥 We kick things off with our "Hot or Not" segment, tackling the big questions: Is low heart rate training still hot? Should you actually enjoy running in the dark? Mid-run bananas — are they a fiber bomb or a fueling win? Post-run b...

We’re back from Italy—and wow, we’ve got stories. In this episode, Zoë and TJ break down their race experience at the Chianti Castles UTMB 123K: from hitchhiking to the start line (with 90 seconds to spare), to navigating boar stew and charcuterie at aid stations, to running through medieval castles in the rain. This is our most chaotic and most fun race recap yet. We cover: Why racing internation...

In this episode of the MicroCast from Microcosm Coaching, we dive deep into the practical side of effort-based training, post-race recovery, and the psychology of goal setting. If you're looking to transition from heart rate-based training to RPE (Rate of Perceived Exertion), or if you're wondering how to structure your training when you don’t have a race on the calendar, this one's fo...

Is “racing weight” really the key to better performance, or just another endurance sports myth? In this episode, Kylee Van Horn and Zoë Rom dive into the history, science, and harmful messaging behind the idea that lighter always equals faster. From ancient Greek wrestlers sweating it out in bathhouses to modern-day endurance athletes spitting out extra grams (yes, really), the obsession with weig...

Why do so many runners hit a wall in the second half of a race? Is it fueling? Pacing? Mental fatigue? In this episode, we break down the most common reasons runners struggle in the back half of their events—whether it’s an ultramarathon, marathon, or even a half marathon—and provide science-backed solutions to help you finish strong . 🔥 Topics Covered: The science of fatigue: muscular, metabolic...

This episode is packed with hot takes, science, and training wisdom. 🔥 In this episode, we cover: ✅ The hot or not takes on hybrid athletes, run clubs, eventing races, and (yes) ankle weights! ✅ TSS (Training Stress Score): What it means, how to use it, and why your watch might be lying to you. ✅ What evidence-based coaching actually means—how we evaluate scientific studies, avoid pseudoscienc...

In this episode of the MicroCast, Zoë and TJ dive deep into a fascinating study that reveals the minimum effective dose of training needed to maintain endurance and strength. Spoiler: You might be doing way more than necessary. 💡 We cover: ✅ The real impact of missing workouts (it's not as bad as you think!) ✅ How long it actually takes to lose fitness (hint: longer than your anxiety says)...

Are you obsessed with hitting big mileage numbers? Wondering if your longest run is long enough ? In this episode of The MicroCast , we break down why your training should focus on time, not just miles , and how to use bootcamp-style weekends to train for an ultra without overtraining. Hosts Zoë and Coach TJ David share their experience training for UTMB Chianti 120K —why they ditched racing in fa...

How do you train smarter, recover better, and push past mental barriers in running? In this episode of The MicroCast, Zoë Rom sits down with Coach TJ David to break down the key strategies for optimizing endurance performance. From fueling mistakes that sabotage your runs to injury prevention, mental reframing, and the best way to structure your training, this episode is packed with actionable tak...

Coaches Zoë Rom and TJ David break down the key ingredients for smarter training and a healthier relationship with running. They kick things off with Zoë’s latest training insights, diving into why recovery is a game-changer for long-term performance. Then, they rank electrolytes and explain how these tiny but mighty minerals impact hydration, endurance, and overall performance. Next up: how to te...

In this episode, Zoë teams up with Coach TJ David to unpack the highs, lows, and lessons learned from her recent boot camp experience, where she tackled the challenge of running a 100-mile week 🏔️. Together, they explore the personal growth that comes from endurance training, the importance of recovery 🛌, and the mindset shifts needed to unlock your potential as a runner. You’ll hear Zoë and TJ b...

Winter miles, we’ve got your back! Coach Zoë Rom and Coach TJ David tackle everything you need to know about cold-weather training, from staying motivated in the chill to making the treadmill your secret weapon. We also break down the best road running shoes (power rankings, anyone?) and settle a hot debate: bacon vs. bananas for potassium—the answer might surprise you. Plus, we explore the differ...

Join Coach Zoë Rom and Coach TJ David as they dive into the science and strategies behind optimizing endurance performance. In this episode, the hosts explore: 🎯 High-Carbohydrate Fueling for Endurance Athletes : Why carbs are crucial for muscle recovery, minimizing damage, and maximizing performance. Learn how to tailor fueling strategies to your unique needs and if you should push your carb cei...