The Performance Podcast

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 m...

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_kendter Sources: Bal...

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...

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...

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 lev...

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...

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 y...

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 race Are energy drinks helpful before long runs or races? The key ingredients to successful coaching Whether you're training for your first 5K, your...

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 Moves www.trainmk.com/links Research

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 ➡️ @...

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...

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 event...

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 bu...

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...

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.com melissa_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 App...

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 f...

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 w...

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...

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