A to Z Running

Refine Your Mind

01 Aug 2023

Contributed by Lukas

This week, we discuss a collection of studies on the brain-body connection and suggestions for runners. After that, we share world of running updates ...

Switching Events, Hills in Races, & Run/Walk Method (Monthly Q & A)

25 Jul 2023

Contributed by Lukas

This week, we respond to listener questions about switching events, hills in races, and run/walk method. After that, we share world of running updates...

What Your Running Form Tells You

18 Jul 2023

Contributed by Lukas

This week, we take a look at running form: what it tells us and what we can do about it. After that, we share world of running updates about the lates...

Lessons from Fast People (2023 US Championships Report)

11 Jul 2023

Contributed by Lukas

This week, we discuss the 2023 US outdoor track and field championships–amazing and jam packed with incredible moments and fascinating lessons. As w...

Priorities & Continued Success w/ Dot McMahan

04 Jul 2023

Contributed by Lukas

This week, 5x Olympic trials marathoner and US champion Dot McMahan discusses priorities and success over time. Stick around for the latest from the w...

Social Running, Marathon Bottles, & Fixing Form (Monthly Q & A)

27 Jun 2023

Contributed by Lukas

This week, we answer listener questions about racing with bottles vs. gels for fuel and hydration, social running challenges and tensions, and fixing ...

Feeding the Wolves w/ Fernando Cabada

20 Jun 2023

Contributed by Lukas

This week, US champ and record-holder Fernando Cabada joins us to discuss the competitive urge and finding worth, and in his words, how we feed the wo...

Working Harder isn't Always Better (w/ Nell Rojas)

13 Jun 2023

Contributed by Lukas

Up next, we talk with US champion and pro marathoner Nell Rojas about how to better approach the idea of working harder. After that, we share world of...

Running by Feel is NOT Running by Effort

06 Jun 2023

Contributed by Lukas

This week, we discuss further what running by effort should look like and why we so easily get it wrong with examples from training, racing, and the r...

Shoe Drop, Overuse Injury, & Marathon Builds (Monthly Q & A)

31 May 2023

Contributed by Lukas

This week, we answer listener questions about shoe choices, marathon long run builds, and more, including an exclusive Bayshore Marathon report.. Afte...

Developing Relentless Intuition w/ Molly Bookmyer

23 May 2023

Contributed by Lukas

This week, elite marathoner Molly Bookmyer discusses how to be intuitive in and out of running. After that, we share world of running updates about ma...

Training in the Gap: Recovery and Maintenance

16 May 2023

Contributed by Lukas

This week, we wrap up the training periods series with the final topic: recovery and maintenance. After that, we share world of running updates about ...

The Best Possible Race Week

09 May 2023

Contributed by Lukas

This week, continuing the training periods series, we discuss the final period–sharpening and racing–and how to maximize it for the best race poss...

Maintenance, Shorts, & Marathon Speed (Monthly Q and A)

02 May 2023

Contributed by Lukas

This week, we answer listener questions about long runs during maintenance, shorts vs. tights, and marathon speed. After that, we share world of runni...

Joining Strength and Speed

25 Apr 2023

Contributed by Lukas

This week, we move to the next topic in our training periods series, a look at the strength period and race development. After that, we share world of...

What is good aerobic condition?

18 Apr 2023

Contributed by Lukas

This week, we introduce the second installment in our series on training periods: aerobic conditioning and how to grow it. During this series, we are ...

How to Build the Best Base

11 Apr 2023

Contributed by Lukas

Up next, we begin a new series on the different periods of training and what they should look like, starting this week with the Building Period. After...

Solving an Underdiagnosed Condition w/ Dr. Maskill

04 Apr 2023

Contributed by Lukas

This week, Dr. John Maskill joins us again to discuss exertional compartment syndrome–one of the most underdiagnosed conditions–and its solution. ...

HR Data, Pacing Charts, & Nagging Injuries (Monthly Q & A)

28 Mar 2023

Contributed by Lukas

For this monthly Q&A, we answer listener questions about HR data, pacing charts, and nagging injuries. After that, we share world of running updat...

Recovery Series: Laser, Dry-Needling, and More

21 Mar 2023

Contributed by Lukas

This week, we conclude our several-week recovery series with a look at laser, dry needling, ultrasound, and electrical stimulation--therapies that acc...

Recovery Series: Myofascial Release

14 Mar 2023

Contributed by Lukas

This week, we address the next installment in the recovery series: myofascial release and soft-tissue therapies. After that, we share world of running...

Make-up miles, baking soda, and swimming (Monthly Q & A)

28 Feb 2023

Contributed by Lukas

This week, we answer listener questions like whether to make-up mileage missed, what is the performance benefit of baking soda, how to balance running...

Recovery Series: HOT & COLD

21 Feb 2023

Contributed by Lukas

This week, we continue the recovery series with an examination of the effects of hot and cold therapies. After that, we share world of running updates...

Recovery Series: REST

14 Feb 2023

Contributed by Lukas

This week, we kickoff our series on recovery methods with a discussion on the first element in the RICE approach--rest. We identify what manner of con...

Achilles and Plantar Fascia w/ Dr. Maskill

07 Feb 2023

Contributed by Lukas

This week, orthopedic surgeon Dr. John Maskill discusses achilles and plantar fasciitis, including what runners need to know about how these things in...

Focus Techniques, Treadmill Problems, and GPS (Monthly Q & A)

31 Jan 2023

Contributed by Lukas

This week, we answer listener questions about effort training on a treadmill, enduring hard workouts, GPS accuracy, and more. After that, we share wor...

Listen to Your Body & Control Inner Dialogue

24 Jan 2023

Contributed by Lukas

This week, we continue our examination of toughness in terms of how to listen to your body and fine-tune your inner-dialogue, the second and third pil...

Challenges vs. Threats

17 Jan 2023

Contributed by Lukas

This week, we continue examining the concept of toughness as defined in Steve Magness’s Do Hard Things, looking specifically at how to “ditch the ...

Am I tough enough?

10 Jan 2023

Contributed by Lukas

This week, we discuss insights about toughness and resilience from Steve Magness’s book Do Hard Things, an examination of the research behind concep...

How to Follow Through

03 Jan 2023

Contributed by Lukas

This week, we discuss how to follow through with goals by using the four disciplines of execution from the book by that name by authors Jim Huling, Ch...

Race distance, down weeks, and trail running (Monthly Q & A)

27 Dec 2022

Contributed by Lukas

It’s monthly Q & A time! This week, we answer your questions about trail running, upping race distance, down weeks, and musculoskeletal correlat...

Eat that Frog during the Holidays

20 Dec 2022

Contributed by Lukas

This week, we discuss dealing with the holidays and a helpful approach to productivity and prioritizing during chaos. After that, we share world of ru...

Intersecting Self-discipline and Agility

13 Dec 2022

Contributed by Lukas

This week, we discuss the importance of both self-discipline and agility, weighing the words of science of learning expert and author Peter Hollins an...

Cadence Conversation w/ Todd Buckingham, PhD

06 Dec 2022

Contributed by Lukas

This week, we talk with pro triathlete and exercise science professor Todd Buckingham, PhD about what runners should be considering and doing pertaini...

Biking, Snow Running, and Shoe Drop (Monthly Q and A)

29 Nov 2022

Contributed by Lukas

This week, we answer your questions about biking for additional training stimulus, pros and cons of running in bad conditions, whether to be concerned...

Health Benefits of Running

22 Nov 2022

Contributed by Lukas

This week, we render an examination of some of the most valuable non-performance benefits of running. After that, we share world of running updates ab...

Flow: What It Means for Runners

15 Nov 2022

Contributed by Lukas

This week, we tackle Mihaly Csikszentmihalyi’s book flow: what it is and how to achieve it and what that has to do with runners. Stick around after ...

Downtime and Down Cycles

08 Nov 2022

Contributed by Lukas

This week, we discuss considerations for downtime and down cycles in training and ways to benefit best from both. After that, we share world of runnin...

Overtraining, Marathon Warmups, and Easy vs. Jog (Monthly Q and A)

01 Nov 2022

Contributed by Lukas

This week, we answer your questions about easy vs. jogging efforts, what to do for marathon warmups, and how to know if you’re overtraining or peaki...

Matching Effort and Expectation

25 Oct 2022

Contributed by Lukas

This week, we discuss Mismatch Theory and how to navigate gaps in expectations and perceptions of efforts. After that, we discuss the latest world of ...

Progress over Perfection w/ Futsum Zeinasellassie

18 Oct 2022

Contributed by Lukas

This week, pro runner and US 10 mile champion Futsum Zeinasellassie discusses consistency in training and how to pursue progress successfully. After t...

The Problem with Pace

11 Oct 2022

Contributed by Lukas

This week, we discuss training specificity and common approaches to training pace, breaking down those approaches and comparing them to effort-focused...

Understanding Intervals

04 Oct 2022

Contributed by Lukas

This week we discuss interval workouts, what they do for us, and how to best achieve it. Stick around for the latest from the world of running, includ...

Intensity, changing plans, and easy efforts (Monthly Q and A)

27 Sep 2022

Contributed by Lukas

This week, we answer your questions about workout intensity and cross training, changing a season’s plans when disruptions hit, and more. After that...

Dealing with Disruption

20 Sep 2022

Contributed by Lukas

This week, we discuss how to respond to disruptions in training and reminders to help minimize disruptions. After that, we detail world of running upd...

Successful Marathon Preparation

13 Sep 2022

Contributed by Lukas

This week, we finish our marathon discussion. Last week was on successful marathon execution and this time on how to prepare and train successfully. A...

Successful Marathon Execution

06 Sep 2022

Contributed by Lukas

This week, we bring together the best readings and advice on running a successful marathon and discuss how to execute on race day. And after that, we ...

Efficiency, Tapering Long Runs, and Fatigue (Monthly Q and A)

29 Aug 2022

Contributed by Lukas

This week, we answer listener questions about running efficiency and economy, tapering long runs, and prolonged fatigue in training. After that, we sh...

When to Go All-out

23 Aug 2022

Contributed by Lukas

This week, Andi and Zach discuss when runners should go all out, defining what it looks like to go all-out as well as when to not do so with some bonu...

Essentials for Successful Rehabilitation w/ Rob Andro, PTA

16 Aug 2022

Contributed by Lukas

This week, Endurance Rehabilitation and Athletics PTA Rob Andro joins the show to discuss the essentials of successful injury rehabilitation. After th...

Patience with Urgency w/ Andrea Pomaranski

09 Aug 2022

Contributed by Lukas

This week, elite marathoner and coach Andrea Pomaranski discusses returning to the sport and the role of urgency. After that, we share world of runnin...

Race hydration, HIIT workouts, and pacing (Monthly Q & A)

02 Aug 2022

Contributed by Lukas

In this episode, we answer listener questions about in-race hydration, HIIT workout efficacy, and pacing ourselves in races, whether in a mile or a ma...

Minimizing Mistakes, Maximizing Triumphs (World Champs pt 2)

26 Jul 2022

Contributed by Lukas

This week, we finish our discussion of the 2022 World Athletics Championships as well as mistakes and triumphs in racing. We begin with the women’s ...

Mistakes and Triumphs in Racing (and World Champs report!)

19 Jul 2022

Contributed by Lukas

In this episode, we discuss triumphs and mistakes in racing, using the first weekend of the World Championships to illustrate examples of what to do o...

The Rules for Realizing Your Dreams

12 Jul 2022

Contributed by Lukas

This week, we discuss the rules to realizing your dreams, rules specifically for runners around what to be, what to get, and what to quit. After that,...

Fight No Matter What w/ Zouhair Talbi

05 Jul 2022

Contributed by Lukas

In this episode, world class track runner Zouhair Talbi discusses what it takes to be among the best. And in the world of running, Andi and Zach repor...

Wet shoes, hamstrings, and comparing distances (Monthly Q & A)

28 Jun 2022

Contributed by Lukas

In this listener Q&A episode, Andi and Zach answer questions about wet shoes, hamstring injuries, and training for different race distances. After...

Personal Best by Effort w/ Lindsay Flanagan

21 Jun 2022

Contributed by Lukas

On the show today, professional marathoner Lindsay Flanagan discusses her pr marathon by effort. After that, Andi and Zach share the latest from the w...

Time Management for Runners

14 Jun 2022

Contributed by Lukas

This week, Andi and Zach discuss a comprehensive approach to time management for runners. In the world of running after that, the Rome Diamond League,...

Winning Mindset for Every Runner w/ Dakotah Lindwurm

07 Jun 2022

Contributed by Lukas

Pro marathoner and coach Dakotah Lindwurm joins the show to discuss how  to develop a winning mindset and things every runner should be thinking ...

Training Adjustments, Plateauing, and Marathon Recovery

31 May 2022

Contributed by Lukas

This week, Andi and Zach answer listener questions about making training adjustments, what to do about plateauing, how to recover from the first marat...

Getting the Most out of Yourself and Others w/ Brian Diemer

24 May 2022

Contributed by Lukas

Olympic medalist and renowned coach Brian Diemer discusses how to get the most out of yourself and others. And in the world of running, high schoolers...

Shin Splints and Foot Pain Solutions w/ Dr. Marie Whitt

17 May 2022

Contributed by Lukas

Dr. Marie Whitt joins the show to discuss common runner problems like shin splints and foot pain, sharing practical preventative measures among other ...

How to Run by Effort

10 May 2022

Contributed by Lukas

This week, we discuss our favorite topic: running by effort. We break down why runners approach training in this way and how it looks in specific work...

What all runners need to know about their pelvic floors w/ Betsy Petry-Johnson

03 May 2022

Contributed by Lukas

Physical Therapist Betsy Petry-Johnson joins us again, this time to discuss the role of the pelvic floor in running mechanics and things runners need ...

Tune up races, routines, and training priorities

26 Apr 2022

Contributed by Lukas

Andi and Zach respond to listener questions, covering questions about tune-up races, routines, and training priorities, and more! Stick around after t...

What Runners Need to Know about Glutes w/ Betsy Petry-Johnson

19 Apr 2022

Contributed by Lukas

Physical therapist Betsy Petry-Johnson joins us to discuss gluteal function and the importance of the glutes in the kinetic chain. She’s got tips, s...

Returning to Confidence w/ Carrie Verdon

12 Apr 2022

Contributed by Lukas

On the show today, professional marathoner Carrie Verdon discusses running through the different stages of life and how she rediscovered motivation an...

Cross Training w/ Colleen Quigley

05 Apr 2022

Contributed by Lukas

Colleen Quigley joins the show to talk about cross training to an Olympic qualification and how cross training maintains an ongoing role in her traini...

Racing shoes, drills, and dead butt

29 Mar 2022

Contributed by Lukas

This week, we’re answering your questions, including questions about racing shoes, drills, dead butt syndrome, and more! Stick around after that for...

Pushing Through w/ Yared Nuguse

22 Mar 2022

Contributed by Lukas

During the show today, Olympian, NCAA champ, and NCAA record-holder Yared Nuguse discusses taming ourselves and pushing through trials and limitations...

"Be honest. Be patient." w/ Benard Keter

15 Mar 2022

Contributed by Lukas

Olympian Benard Keter reveals his process to progress through years of continued growth in the sport of running. Stick around after that for the lates...

The Science of LOSING Fitness w/ Todd Buckingham, Ph.D

08 Mar 2022

Contributed by Lukas

Todd Buckingham of the Mary Free Bed Sports Rehabilitation Performance Lab makes his 3rd appearance on the show, this time to discuss the science of l...

Hills, mid-week long runs, and micronutrients

01 Mar 2022

Contributed by Lukas

In this month’s Q and A episode, we respond to listener and AtoZrunner questions about how to approach hill workouts, the importance of mid-week lon...

Ways to Build Leg Strength

22 Feb 2022

Contributed by Lukas

Leg strength for a myriad of reasons is one of those predetermining factors for success in running. We tackle both what is involved in strengthening t...

How Social Media Affects Runners

15 Feb 2022

Contributed by Lukas

Andi and Zach continue the discussion about social influences on runners by breaking down how runners interact with social media, featuring reflection...

How Social Influences Affect Runners

08 Feb 2022

Contributed by Lukas

To better understand how other people influence us as runners, Andi and Zach unpack research on social influences and their effects on exercise and ru...

Breaking Barriers and Facing Fears w/ Patti Catalano Dillon

01 Feb 2022

Contributed by Lukas

Patti Catalano Dillon shares her epic marathoning legacy of the 1970s and ‘80s. From world records to sage advice, Patti has been to the top and sha...

Watch data, winter running, and long runs

25 Jan 2022

Contributed by Lukas

In this month’s Q and A episode, we feature listener and subscriber questions about Garmin data efficacy, winter training considerations, depletion ...

A Pain Guide for Runners

18 Jan 2022

Contributed by Lukas

We discuss pain and injury from running and a simple 4-step protocol to effectively reducing injury when pain begins. Stick around after that for the ...

"State of the Sport" w/ Alex Andrei

11 Jan 2022

Contributed by Lukas

Alex Andrei is tackling the challenge of how to grow the sport of track and field, and he joins us here to share what he has been learning and an excl...

Running Journey w/ Diane Nukuri

04 Jan 2022

Contributed by Lukas

Diane Nukuri shares her running journey, from teenage Olympian to sidelined with injury and back again. Stick around after that for an update from the...

Lessons Learned in 2021

28 Dec 2021

Contributed by Lukas

With the many conversations and great ideas shared in the last year, we decided to take a moment and reflect on our top three lessons learned in 2021....

Hip Flexor Health w/ Christine Koth, MPT

21 Dec 2021

Contributed by Lukas

Christine Koth, physical therapist, author, and hip specialist discusses how those hip muscles work and how to keep them healthy. Stick around after t...

Food Tips for Busy Runners w/ Chelsea Plummer (Mae's Menu)

14 Dec 2021

Contributed by Lukas

Chelsea Plummer of Mae’s Menu, recipe designer and marathoner, talks food for runners, specifically good food for the busy schedule, sharing several...

Understanding Fartleks

07 Dec 2021

Contributed by Lukas

Fartleks are one of the most common types  of workouts used in training plans today and yet are very rarely clearly defined. We will explore the ...

Enduring the Load w/ Stefanie Flippin

30 Nov 2021

Contributed by Lukas

Stefanie Flippin, USA 100mi champ and top 10 all-time in the world, talks about how to endure, from keys to preparing properly to game-changing insigh...

Happy, Healthy, Hungry for More w/ Allie Kieffer

23 Nov 2021

Contributed by Lukas

Allie Kieffer joins us today to discuss her return from injury, specifically, a return that finds her happier, healthier, and hungry for more. It’s ...

Embracing Repetition w/ Mario Mendoza

16 Nov 2021

Contributed by Lukas

USA trail running champ Mario Mendoza joins us to discuss the repetitiveness of long-distance running, and being that he’s also set the 50k and 100k...

Life Surrounding the Sport w/ Makena Morley

09 Nov 2021

Contributed by Lukas

Makena Morley (2021 USA 25k Champion) joins the show to discuss running and life priorities, and Andi and Zach break down recent running news, includi...

Trying New Distances w/ Erika Kemp

02 Nov 2021

Contributed by Lukas

Erika Kemp (2021 USATF 25k Road Champs runner-up) joins the show to discuss variety in racing and considerations around trying new distances. Stick ar...

Now what? (I ran the race... what now?)

26 Oct 2021

Contributed by Lukas

Andi and Zach share post-race considerations, reflecting on races and examining how best to restart training. Additionally, Andi and Zach break down h...

Confidence w/ Courtney Frerichs

19 Oct 2021

Contributed by Lukas

Courtney Frerichs discusses the challenges of fluctuating confidence and what athletes of any degree ought to consider when faced with doubt or uncert...

Post-race Recovery

12 Oct 2021

Contributed by Lukas

Andi and Zach discuss the 3 essentials to optimizing post-race recovery, breaking down what inhibits as well as what aids in the recovery process. And...

Cycling for Runners w/ Todd Buckingham

05 Oct 2021

Contributed by Lukas

Todd Buckingham, Ph.D., Lead Exercise Physiologist, Mary Free Bed Sports Rehabilitation Performance Lab, joins Andi and Zach to discuss how runners ca...

Starting from Scratch w/ Natosha Rogers

28 Sep 2021

Contributed by Lukas

Natosha Rogers, NCAA 10,000m and USATF Half Marathon champion, joins Andi to talk the hard truths around major disappointment, injury, and the long bu...

Functional Movement

21 Sep 2021

Contributed by Lukas

Andi and Zach define and explore the concept of functional movement and the importance of such work for runners, consulting such sources as Jay Dichar...

Back Health w/ Phil Wharton

14 Sep 2021

Contributed by Lukas

Phil Wharton, world-renowned musculoskeletal specialist, joins Andi and Zach to discuss back health and what runners need to be doing and thinking abo...

Improving POSTURE for Running

07 Sep 2021

Contributed by Lukas

Andi and Zach discuss the importance of posture for runners, noting work like Jay Dicharry’s Running Rewired and what runners can do to improve post...

Seizing Opportunity w/ Kate Grace

31 Aug 2021

Contributed by Lukas

Kate Grace joins the show to share the astounding roller coaster ride of her 2021 summer and some lessons on how all of us ought to view disappointmen...