The Performance Podcast

If you've ever felt frustrated by the number on the scale, wondered why your weight fluctuates despite doing "everything right," or questioned whether you should prioritize fat loss or performance, this episode is for you. In today's episode, we're breaking down the science behind fat loss vs. weight loss, why they're not the same thing, and how shifting your focus can co...

In this episode, we're breaking down how to train smarter through the summer so you gain heat adaptations and set yourself up for stronger, faster racing this fall. We'll dive into the science behind heat training, why running by effort matters, and practical strategies to help you stay consistent without burning out. You'll learn: - Why your pace naturally slows in the heat and why th...

In this episode, we’re diving into the science behind why building your aerobic foundation is one of the most important things you can do as an endurance runner. We talk about the “house foundation” analogy of training, why easy runs matter more than most runners think, how polarized training helps you recover and perform better, and a weekly structure that actually moves the needle. We also cover...

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...

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....

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. injury What recovery really looks like (beyond just “taking a few days off”) How to...

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, a...

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 hol...

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 fi...

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 di...

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 m...

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...

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...

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 l...

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...

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 ep...

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...

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...

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...

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 life...

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...

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...

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 mat...

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 pe...

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 str...