The Performance Podcast

To train to failure or not? In the quest for physical fitness and muscular development, one controversial topic often emerges in discussions among fitness enthusiasts, gym goers and professionals alike: training to failure. In this podcast we'll explores the scientific evidence surrounding training to failure, what it is, the pros and cons, and examine if it’s the best way to achieve your goal...

Today, we’re breaking down how to preserve muscle mass while training for a half or full marathon—or during periods of high training volume. It  is  possible to build endurance without sacrificing strength. The goal? To become your strongest, most resilient self— running better, feeling stronger, and reducing your risk of injury along the way. 🏋🏽‍♀️ Need help with your training? 🔗 www.trainmk.co...

How Do You Combine Running and Weightlifting? It’s a question that’s become increasingly popular over the past several years—as more runners discover the strength and injury-prevention benefits of lifting, and more lifters recognize that cardio supports heart health, endurance, and recovery. If your goal is well-rounded fitness and long-term health, this is where  hybrid training  comes into play....

Most of us are recreational runners and athletes juggling training with work, family, and everyday responsibilities. In today’s episode, we’re diving into  time-saving strategies  to help you stay consistent with your running and workouts, even when life gets hectic. We’re also wrapping up with a conversation on the  growth mindset —what it is, why it matters, and how adopting it can transform not...

Running itself might be simple - just run! But today we're going to go a bit deeper about running paces, running terms and what they mean such as: easy running, recovery runs, steady state runs, threshold/tempo runs, and VO2Max runs, so that you can maximize your efforts. 15 minutes into the podcast, we go into more detail on what easy-effort running truly is , or zone 2 training. www.trainmk....

In today's episode we first start by talking about when you learn how to train at the appropriate level, you can change your training for the BETTER. And when you fuel and hydrate around your long runs, your performance will SOAR. Then we end with three components of a great training plan. www.trainmk.com/links

Have you ever looked at someone and thought: “How do they have so much ‘motivation' with running and lifting?" The Reality is that motivation is a CHOICE everyday; deliberate decisions and thoughts. On today's episode we get into tips on how to remain dedicated and setting yourself up for success with goals. www.trainmk.com

In today’s “Ask Your Coach” episode , we start with three simple ways to make your training more effective. Then, we dive into how to adjust your training after a poor night’s sleep, followed by two key strategies to help prevent injury and keep you running strong. www.trainmk.com/links

Eating sufficient foods will not only make you feel overall better, but can also help you run better too. Food is a source of energy, and energy is exactly what runner's need. Eating quality nutrients and hydrating well is one of the most important pieces of having a great training block and the race day you want! In this podcast, we touch on how eating healthy doesn’t mean removing entire food gr...

The Effects of Running: Pros & Cons. From your very first run to years of consistent training, running impacts your body in powerful ways. In this episode, we dive into how running affects your body over time—what changes in the beginning, what adaptations happen with consistency, and everything in between. We’ll break down the key benefits, along with potential risks, so you can train smarter...

Are you thinking about running a marathon or half marathon? Setting a marathon goal pace is incredibly important for a successful race. In this podcast, I’ll dive into the importance of setting a marathon pace goal, the art of mastering it, setting realistic goals for yourself, pacing charts and everything in-between. Setting a pace goal is not just about picking a random number. It can significan...

Today's episode is all about maximizing our efforts in the gym and breaking through any strength training plateaus! We first chat about what is the mind to muscle connection, its benefits, as well as some misconceptions. Then delve into advance training techniques to up the intensity during out workouts if you're an avid gym-goer (whether at home or at the gym!). www.trainmk.com/links @mel...

Muscle Soreness 101. Whether it’s from running or strength training, muscle breakdown is what signals the body to rebuild stronger. We know that consistent workouts are key to better health and fitness, but post-workout soreness can sometimes make us question everything. In today’s episode, we break down why muscle soreness happens, what level of soreness is considered normal, and practical tips t...

Simple tips to help you succeed as a runner. There are no 'insider secrets,' just a few simple strategies that can help anyone looking to get started and stay consistent in the sport of running. Follow these tips to start running, achieve your goals, avoid injury and enjoy your miles. trainmk.com/links

Today we delve into some key ways to recover after a long run. Long runs are no doubt a crucial part of your training plan. The miles are important, but recovering well from the work is key to continue training well.  ⁠⁠www.trainmk.com/links⁠⁠ ⁠⁠https://www.instagram.com/melissa_kendter/⁠

How to Run Faster, Fuel Better, and Dress for Cold Weather. After a recent poll on Instagram, I took the top three questions and dove deeper into each in today’s episode. We cover: How to hit faster paces and improve speed for longer distances Ideal daily protein intake for runners How to dress for cold-weather running, including a breakdown by temperature range Whether you're chasing a PR or...

Today's episode is all about running shoe rotation and why it's a must for your training. We'll get into exactly what it is and the benefits such as: lowering your injury risk, makes your shoes last longer and optimizes your performance in each run (and race!). Ig: @melissa_kendter Website: www.trainmk.com

What is base-building and what are the benefits of it in regards to your running? If you’re looking to improve your overall fitness or race performance, one of the most important things you can do is build a good running base. Base building is the foundation of aerobic fitness, and it’s a key part of any race training program. In today's episode, we delve into the art and science of base build...

What happens when you get injured, lose functional capacity, or burn out on a repetitive program that was suppose to help you get the body composition results you wanted?  Or maybe it has gotten you the body goals you wanted, but now your burnt out or lost functional capacity in life, and are no longer able to sustain it? What unfortunately happens is you lose the progress you made because you sac...

If you’ve been on your fitness journey for some time, it’s likely you have experienced an obstacle to your training in one way, shape or form. That's life, it's normal and it happens. But a setback does not need to derail your entire fitness journey. Think of a setback as a time to grow, build mental toughness and to learn about your mind and body. The beauty of fitness is that its multifa...

In today's episode we chat about nutrition for runner's and hybrid athlete's and the importance of eating quality food, getting sufficient nutrients and how the "best" way of eating, is the way that works best for YOUR body. Your nutrition needs as an endurance athlete are different from that of a sedentary person. Some topics in order: Are you eating enough nutrient dense fo...

Fat loss and what you need to know. First, we differentiate between fat loss and weight loss, then we get into adopting healthy sustainable lifestyle habits that will support your healthy living; afterwards, we jump into the scientific research for fat loss: calories, nutrients, strength training, cardio and everything in-between, and then finish off the episode by debunking some fat loss myths. R...

In today’s episode, we cover all the essentials of the marathon taper— what it is, why it’s crucial, and how to implement it effectively. The taper is a vital part of any marathon training plan, yet it’s often one of the trickiest phases to get right. This period allows your body to recover and adapt to the months of hard work you’ve invested, helping you arrive at race day feeling fresh, strong,...

Let's chat about the different speed workouts and run workouts to elevate your running performance! If you want to get fitter, faster, stronger, then you must put in the appropriate work. In today's episode, we're going to be talking about the best run workouts to improve your running fitness and ideas on how to incorporate them, from beginners to intermediate and advance.

On today's episode we first chat about behavior change and how it can impact out fitness journey, then we dovetail into movement for our overall well-being as well as the difference between movement and exercise.