The Sunday Shakeout

In this special episode of The Sunday Shakeout, I'm thrilled to share the excitement of reaching a significant milestone – one thousand plays! This achievement is a testament to the incredible support from you, the listeners. Join me as I reflect on the lessons learned and outline the exciting future ahead for this podcast, fueled by your continued support. But that's not all – I also provide a qu...

In this week’s episode of The Sunday Shakeout, we delve into the essential concept of baseline mileage. Tracking mileage has long been foundational, yet the common 10% rule often falls short in today's pursuit of progress. Join me as I navigate: Baseline Mileage 101: What it is, how to gauge it, and practical applications. Unpacking the flaws in the 10% rule and why a new approach is necessary. De...

This week’s episode of The Sunday Shakeout dives into the often-overlooked world of hydration in running. Explore key aspects such as electrolytes, cramping, hyponatremia, fluid loss, and sodium. Mastering your hydration strategy is crucial for peak performance in distance running, though it's not a straightforward equation – some self-experimentation is required. Big thanks to all my listeners fo...

This week’s episode of The Sunday Shakeout explores fundamental training strategies applicable across all running distances, emphasizing the simplicity behind effective training. From track miles to road marathons, the principles remain surprisingly universal. Patience and a long-term outlook on training, focusing on simple fundamentals, can make you a faster and more resilient runner. Key takeawa...

In this episode of The Sunday Shakeout, we continue our exploration of monitoring and controlling running intensity, shifting the focus from input to output. Last week, we delved into the internal physiological effort; this week, we unravel the realm of performance metrics such as pace and power. By the end of this two-part guide, runners will possess the tools to confidently manage their running...

This week's episode of The Sunday Shakeout is about how to monitor and control running intensity. Optimize your running by understanding the pivotal role of intensity distribution in your training. This episode delves into the crucial aspect of monitoring and controlling running intensity. This week's focus is on input – the internal physiological effort your body invests in running. I discuss: Th...

This episode of The Sunday Shakeout features a Global Running Update. In this episode, I talk about some of the key events that have been taking place in the world of distance running. This week, I talk about: - The Kelvin Kiptum Show at this year's London Marathon - The upset at this year's Boston Marathon Sometimes it's nice to sit back, relax, and enjoy the sport of running. Not jus...

This week's episode to The Sunday Shakeout features an informative guide to the long run. The long run is simply the longest run you do during the week, however, there is some dimension to it that is worth uncovering. This episode dives into the benefits of the long run, how long it should be based on the race you are training for, long run variations, and how to fuel your long runs (especially ma...

This week's episode of The Sunday Shakeout features an informative guide to a heavy topic - training intensity distribution, or TID. Your TID could make or break your training depending on how you distribute your intensity. Therefore, it is crucial that you get it right off the bat. For this episode, I welcome note just runners, but endurance athletes of all abilities, whether you are a cyclis...

This week's episode of The Sunday Shakeout features a training tutorial on one of the most important, yet overlooked topics in the running space. As Stephen Scullion, Irish 2:09 marathoner and Olympian talks about, it's about what you do outside of the training that makes you good. I couldn't agree more. In this episode, I take a deep dive into stress and inflammation and how that ties...

This episode of The Sunday Shakeout features a talk on tapering. Apologies for the quality of this episode. I am sick, recorded on my phone, and don’t have the concentration and equipment to edit. The info is still quality! Tapering is what allows you to express the phenomenal fitness that you have build during your training cycle. You might have the best training cycle of your life, but it all me...

This week's episode of The Sunday Shakeout features a detailed breakdown into the training of the undisputed marathon G.O.A.T: Eliud Kipchoge. In this episode, I talk about who Kipchoge, his lifestyle, and his key training principles. Not only do I talk about come of Kipchoge's principles, I talk about how you can apply them to your own training. There is a lot to learn from the greatest m...

This week's episode of The Sunday Shakeout features a Global Running Update. In this episode, I talk about some of the key events that have been taking place in the world of distance running. This week, I talk about: - Jakob Ingebrigtsen's 3000m dominance in the European Indoor Championships - The World Cross Country Championships - The Exciting Finish of the 2023 Tokyo Marathon  Sometimes it...

This week's episode of The Sunday Shakeout features a guide to applying threshold to your training. This episode is like a "part two" of episode 15 of The Sunday Shakeout. Episode 15 featured a scientific lecture behind threshold training about the different types of thresholds and what they mean. Therefore, if you have not listened to episode 15, I recommend that you do so first. In this episode,...

This week's episode of The Sunday Shakeout features an in-depth training tutorial on the science behind threshold training. Threshold training, specifically lactate/anaerobic threshold training, has been popularized in the last few years by the successes of Jakob Ingebrigtsen and many other norwegian athletes. And rightfully so. Threshold training, if done properly is the shown to be the most effe...

This episode of The Sunday Shakeout features an informative guide to staying healthy and preventing injuries. The topic of injury prevention the most important topic to talk about because what makes you good as a runner often isn't the workouts, but it is what you do that surrounds the running. Along with the run training, you must employ a variety of techniques that focus on recovery, strength, a...

This episode of The Sunday Shakeout features a training talk on building your endurance, or stamina. This is what I call a "training fundamentals episode" because building your endurance is one of the most fundamental things that us runners need to be focusing on. Building endurance, specifically aerobic endurance, is going to give us the necessary fitness to achieve race times and distances never...

This week's episode features a distance runner's guide to speed development. In this episode, I discuss what speed development entails for distance runners, why it is important, key workout progressions, and more. Speed training is often one of the most controversial and blatantly misunderstood topics in the world of running. Many runners think that going to the track and performing a grueling wor...

This episode of The Sunday Shakeout is arguably one of the most important, as it features a talk on one of the most fundamental, yet overlooked topic: strength training. Many runners think that running is all they need to build the necessary strength to support training. However, this is extremely misguided, as without strength training, runners will never realize their potential. Strength trainin...

This week's episode of The Sunday Shakeout is a global running update for January. Staying up to date in the world of track and field and running in general is essential. You can learn and lot from many races as well and being informed and entertained about who is the best in the world. In this episode, I go in-depth on some of the key recent races and some races to look forward to this season in...

This episode of The Sunday Shakeout features an open discussion between my dad and I. Sometimes it's nice to slow down and reflect on training and what you have done to go the distance you have. That is exactly what this episode it about. My dad and I will be discussing some of my biggest training mistakes and some adjustments I have made to set myself up for success. We will also be talking about...

This episode of The Sunday Shakeout features a training tutorial on the most fundamental phase of training: the base phase. The winter time is often the time of year where runners will be doing a lot of foundational training to prepare themselves for the track season. Without a base phase, they would suffer badly in their spring track season. However, a lot of runners think too narrowly about base...

Happy New Year! Let's kick off 2023 strong by focusing on the fundamentals. This episode of The Sunday Shakeout features a deep dive into the world of running form. Running form is arguably the most important thing when it comes to running, meaning that it is everything. Improving your running form can have compounding, tremendous  benefits, including improvements in running economy, reductio...

This week's episode of The Sunday Shakeout features a cornucopia of running shoe reviews. Running shoes are arguably the most important piece of gear a runner can have. They support your legs and feet which is where the magic happens. Additionally, shoes can serve a variety of purposes, from daily training and cushion to speed work and racing. Furthermore, a good running shoe will keep you injury...

This week's episode of The Sunday Shakeout is a dive into the training of Jakob Ingebrigtsen. Jakob is apart of a Norwegian brotherly trio of middle-distance runners with Filip and Henrik Ingebrigtsen. All three are European champions in track and field and are some of the greatest distance runners of all time. Jakob, the youngest of the three, has had the most success of the three runners. Jakob...