A to Z Running

A Study of AQUA JOGGING

23 Aug 2021

Contributed by Lukas

Andi and Zach review recent studies on the effects of aqua jogging on aerobic fitness, neuromuscular performance, and musculoskeletal resilience. Addi...

LEARNING from other runners w/ Matt Chittim of The Rambling Runner podcast

17 Aug 2021

Contributed by Lukas

Matt Chittim of The Rambling Runner podcast joins Andi and Zach to discuss takeaways and lessons learned from other runners. Having interviewed countl...

Tokyo Olympics Running RESULTS (part 2 of 2)

10 Aug 2021

Contributed by Lukas

Andi and Zach wrap up the Tokyo Olympics coverage by unpacking the second week of competition and the incredible performances on the track, including ...

Tokyo Olympics Running RESULTS (part 1 of 2)

03 Aug 2021

Contributed by Lukas

Andi and Zach break down the first week of Track and Field at the Tokyo Olympics, including finals in the men’s 10,000m, women’s 5,000m, and men’...

Tokyo Olympics Ultimate Running Preview!

27 Jul 2021

Contributed by Lukas

Andi and Zach go all-in on the Tokyo Olympics preview! Everything you need to know about distance races (800m through marathon), including interesting...

Dealing with INJURY

20 Jul 2021

Contributed by Lukas

Injuries are rough. Andi and Zach have discussed preventing injury in the past, but this time, they dig into the struggles of dealing with injury in t...

Long Run Approaches

13 Jul 2021

Contributed by Lukas

Andi and Zach dig into some of the most common approaches to long runs and how to know when to go hard and when to go easy. Don’t miss the latest ru...

How CHAMPIONS Race w/ Hillary Bor

06 Jul 2021

Contributed by Lukas

2021 US Olympic Trials Steeplechase champion Hillary Bor joins Andi and Zach to talk about championship racing and how the world’s best win. Andi an...

The Extra of the OLYMPIC TRIALS

29 Jun 2021

Contributed by Lukas

Andi and Zach discuss the full range of distance races at the US Track and Field Olympic Trials, sharing history, results, backstories, and more. For ...

Goal Setting in Running w/ Alicja Konieczek

22 Jun 2021

Contributed by Lukas

Alicja Konieczek of On Athletics Club joins Andi to discuss the ways runners might leverage goals and positive anticipation to better themselves in th...

RECORDS Keep Falling!

15 Jun 2021

Contributed by Lukas

From new world and European records to the NCAA track and field championships, so much amazing is happening! But in addition to discussing all of that...

FUELING for the Run

08 Jun 2021

Contributed by Lukas

Andi and Zach deconstruct the much-debated topic of fueling for a run, breaking down both the science of metabolising energy and the practical applica...

The Science of BUILDING FITNESS w/ Todd Buckingham, Ph.D

01 Jun 2021

Contributed by Lukas

Todd Buckingham, Ph.D joins the show to discuss the science of aerobic development and building fitness, breaking down what adaptations occur in the b...

Social Running w/ Shawanna White

25 May 2021

Contributed by Lukas

Shawanna White joins the show to discuss how anyone can run with others without compromising training.  Andi and Zach also break down the latest ...

Get the MOST from your WORKOUTS

18 May 2021

Contributed by Lukas

Andi and Zach discuss the most common workout types for distance runners and how to most effectively execute those workouts. Andi and Zach also break ...

Experience Running w/ Sam Chelanga

11 May 2021

Contributed by Lukas

Sam Chelanga joins Andi and Zach to talk about the full experience of running, from the highs to the lows, the physical to the spiritual. Andi and Zac...

How can runners TRAIN most EFFICIENTLY?

04 May 2021

Contributed by Lukas

Andi and Zach discuss what matters most in running and how runners can train efficiently to maximize the most effective methods for building fitness o...

Why is CHANGE so hard (for runners)?

27 Apr 2021

Contributed by Lukas

Andi and Zach discuss common life changes we tend to experience and how such things affect running and training as well as some key training considera...

Training through Transitions w/ Clayton Young

20 Apr 2021

Contributed by Lukas

Clayton Young, 2021 USA 15k champion and 2019 NCAA 10,000m champion, joins Andi and Zach to discuss the difficulty of maintaining quality training thr...

How can runners execute RACE SEASON?

13 Apr 2021

Contributed by Lukas

Andi and Zach bring a recent conversation with Olli Hoare (professional runner for On Athletics Club featured in episode 79) to the common runner’s ...

Racing Season w/ Olli Hoare

06 Apr 2021

Contributed by Lukas

Oliver Hoare, On Athletics Club’s Australian indoor 1500m national record holder, joins Andi and Zach to discuss race season and the difficult choic...

How can runners train to AVOID INJURY?

30 Mar 2021

Contributed by Lukas

Andi and Zach discuss how certain training elements and considerations help keep runners healthy and avoid injury in addition to recent running news a...

Why do runners PACE races? w/ Andrew Buikema

23 Mar 2021

Contributed by Lukas

Andrew Buikema, race director and proficient pacer, joins Andi and Zach to discuss pacing as only someone who has paced dozens of races can. Andi and ...

What is a GROWTH MINDSET in running? w/ Kim Conley

16 Mar 2021

Contributed by Lukas

Kim Conley (Olympian and US champion) joins Andi and Zach to discuss the role of mindset in the runner’s journey. Andi and Zach also unpack the rece...

What can runners do to PREVENT INJURY? w/ Adam Homolka

09 Mar 2021

Contributed by Lukas

Adam Homolka, MPT,ART,FMT and owner of Endurance Rehabilitation and Athletics, joins Andi and Zach to talk injury prevention and “prehabilitation”...

Why must runners FACE THE NOISE? w/ Ajee' Wilson

02 Mar 2021

Contributed by Lukas

Ajee’ Wilson, multiple-time world-championships medalist in the 800m, joins Andi and Zach to discuss how to deal with pressure and high stakes in ru...

How should runners approach IN-RACE DECISIONS? w/ Emma Bates

23 Feb 2021

Contributed by Lukas

Emma Bates (2:25 marathon, US marathon champion) joins Andi and Zach to break down race experiences and the decisions runners make, ranging from how t...

How can we STOP wasting time?

16 Feb 2021

Contributed by Lukas

Andi and Zach drive home considerations for all runners seeking to better manage time. Recent guest Marty Hehir commented about “No wasted minutes,”...

How can BUSY RUNNERS train? with Marty Hehir

09 Feb 2021

Contributed by Lukas

Martin Hehir (2:08:59 marathon) joins Andi and Zach to share how he finds balance as an elite distance runner, a husband and father of two, and a med ...

What is essential for HEALTHY FEET? w/ Dr. Bill Johncock

02 Feb 2021

Contributed by Lukas

Podiatrist and running specialist Dr. Bill Johncock joins Andi and Zach to discuss foot health, including shoes, strength and mobility, and general ca...

What makes a GOOD RACE? w/ Alicia Monson

26 Jan 2021

Contributed by Lukas

Alicia Monson, after recently running 31:10 for #9 all-time in the US women’s 10k, joins Andi and Zach to discuss what it means to have a good race ...

How can runners SUSTAIN long-term PROGRESS? w/ Nathan Martin

19 Jan 2021

Contributed by Lukas

Andi and Zach talk with Nathan Martin (2:11 marathoner) about progress over time and the secrets to sustaining ongoing long-term growth. Happenings in...

How can runners train WELL in ADVERSE CONDITIONS? w/ Anna Dalton

12 Jan 2021

Contributed by Lukas

Andi and Zach speak with Alaskan marathoner Anna Dalton about the challenges of training in the cold and other adverse conditions. The discussion high...

What helps REVIVE running? w/ Kendra Chambers

05 Jan 2021

Contributed by Lukas

Andi and Zach with professional middle distance runner Kendra Chambers discuss identity as runners and how to best pursue goals and passions as a whol...

The BEST of RUNNING 2020

29 Dec 2020

Contributed by Lukas

Andi and Zach recap 2020 with the best running moments and achievements, from world records incredible inspiration, from championship races to unexpec...

Why is it HARD to THRIVE right now?

22 Dec 2020

Contributed by Lukas

Andi and Zach discuss the things that are making thriving difficult right now and break down how those things impact running as well as draw on though...

Why does NUTRITION matter for running? w/ Meghann Featherstun

15 Dec 2020

Contributed by Lukas

Andi and Zach, with sports nutritionist Meghan Featherstun (featherstonenutrition.com), discuss why nutrition matters for running and how runners can ...

What HABITS reap the greatest REWARDS? w/ Charlene Lipsey

08 Dec 2020

Contributed by Lukas

Andi and Zach interview world record holder Charlene Lipsey about the habits that make her successful, discussing routines, body care, mental reinforc...

How does running influence MENTAL HEALTH? w/ Carol Seppilu

01 Dec 2020

Contributed by Lukas

Andi and Zach tackle the topic of running and mental health from two angles: what does the research say and what does experience show? Both include we...

What are the BENEFITS of running TRAILS? w/ Rob Steger

24 Nov 2020

Contributed by Lukas

Andi and Zach talk trails and ultra running with an industry expert, author, podcaster, filmmaker, and ultra runner Rob Steger. What does it look like...

Why should runners structure training? w/ Jed Christiansen

17 Nov 2020

Contributed by Lukas

Andi and Zach are joined by Jed Christiansen to answer the question “Why should runners structure training?” They dive deep into the facets and pe...

How should runners navigate the space between goals?

10 Nov 2020

Contributed by Lukas

Andi and Zach discuss what runners might be thinking about after a big race or goal or season but before the next big thing starts. How should we trai...

What is recovery and why does it matter? w/ AnnMarie Kirkpatrick

03 Nov 2020

Contributed by Lukas

Andi and Zach answer the question: what is recovery and why does it matter? AnnMarie Kirkpatrick, 2:37 marathoner, joins to share her own experiences ...

How can runners intelligently modify training?

27 Oct 2020

Contributed by Lukas

Andi and Zach discuss how training can change when things aren’t going your way. Whether a bad day, a bad week, a schedule conflict or otherwise, wh...

What is serious running? w/ Anne

20 Oct 2020

Contributed by Lukas

AtoZrunning continues the quest to answer every question about running, this week talking with Anne about serious running and what it means to go from...

Speed, Strength, or Endurance? (with Kate Grace)

13 Oct 2020

Contributed by Lukas

Andi and Zach tackle the question of how to approach key training elements like speed, strength, and endurance, and to dig deep into the topic, Kate G...

What is the best way to mobilize? (with Phil Wharton)

06 Oct 2020

Contributed by Lukas

What is the best way to mobilize? We answer that question in-depth with musculoskeletal specialist and mobility expert Phil Wharton. Additionally, we ...

Patience & Consistency w/ Paul Chelimo

29 Sep 2020

Contributed by Lukas

Paul Chelimo (2016 Olympic 5k silver medal) joins Andi & Zach to discuss the depth of the need for and benefits from being patient and consistent ...

Behind the Numbers w/ Dathan Ritzenhein

22 Sep 2020

Contributed by Lukas

Dathan is back, this time joining Andi and Zach to discuss his recent retirement from professional running and complete transition into professional c...

Victory Beyond Gold w/ Mary Wineberg

15 Sep 2020

Contributed by Lukas

Olympic gold medalist, author, and motivational speaker Mary Wineberg joins Andi and Zach to talk about both the highs and the lows and where we can a...

Father-Son Teams w/ Team Agar & Team Johncock

08 Sep 2020

Contributed by Lukas

Duo teams epitomize bringing the dream to those who can't find it alone. Jeff and Johnny Agar and Bill and Logan Johncock are two examples of father-s...

Creativity on the Run w/ Brittany Charboneau

01 Sep 2020

Contributed by Lukas

Olympic Trials marathoner (13th in 2020) and professional comedian Brittany Charboneau joins Andi and Zach to discuss the myriad uncommon ways to enjo...

How to Develop Speed w/ Cindy Ofili

25 Aug 2020

Contributed by Lukas

Olympian and British champion Cindy Ofili joins Andi and Zach to discuss how to develop speed and what that looks like in a distance runner's training...

10 Epic Moments in Running History w/ Nate "Q" Van Holten

18 Aug 2020

Contributed by Lukas

Nate Van Holten, more commonly known as Q,  joins Andi and Zach to discuss notable and legendary moments and figures in running and track and fie...

Better Together w/ Training Partners Emily Oren and Leah Falland

11 Aug 2020

Contributed by Lukas

Emily Oren and Leah Falland (previously O'Connor) spent the last year training together in West Michigan and are now moving to Boulder, CO to continue...

The Art & Science of Strength w/ Kaylin Russeau

04 Aug 2020

Contributed by Lukas

The Fitness Artist herself, Kaylin Russeau, joins us to sculpt an outstanding representation of what well-rounded strength and stability looks like fo...

Unfinished Business w/ Keira D'Amato

28 Jul 2020

Contributed by Lukas

Keira D'Amato (15:04 5k, 2:34 marathon, 32:33 10k) joins the show to discuss the rise to world class in her mid-30s after 10 years away from competiti...

The Highest Level w/ Abdi Abdirahman

19 Jul 2020

Contributed by Lukas

5x Olympic qualifier (once the Tokyo games, happen, we'll change that to 5x Olympian!), oldest American Olympic runner, and many other accolades descr...

Running Foundations: General Health and Wellness

14 Jul 2020

Contributed by Lukas

What does it take to thrive as a runner? If you missed the first two parts, go back and listen to episodes 39 and 40. This episode reveals the third a...

Running Foundations: Strength and Mobility

07 Jul 2020

Contributed by Lukas

The second installment in a 3-part running foundations series ("The 3 Keys to Thriving") explores strength and mobility from every angle and provides ...

Running Foundations: Aerobic Condition

30 Jun 2020

Contributed by Lukas

Whether you're looking to start a new foundation, repair some cracks, or check your foundation's integrity, we have distilled numerous schools of thou...

Rebuilding Momentum w/ John Cody Risch

23 Jun 2020

Contributed by Lukas

Rebuilding momentum not accidental. It is intentional. It is fought for, every inch. Olympic hopeful, John Cody Risch works toward forward motion as h...

Where Personality & Performance Meet

16 Jun 2020

Contributed by Lukas

More Norwegian records fall, someone has run over 200 sub-3hr marathons, and colleges are cancelling sports. Andi and Zach then discuss the intersecti...

The Language of Running w/ Obsie Birru

09 Jun 2020

Contributed by Lukas

We talk with 2:30 marathoner Obsie Birru, an elite runner with many accolades and a big heart. Obsie connects well with others through the sport, call...

The Future is Bright. Talem Franco is Proof.

02 Jun 2020

Contributed by Lukas

BYU sub-4 miler Talem Franco joins Andi and Zach to talk about how his radioactive season almost went nuclear (before the shut-down) and what he's doi...

Sometimes You Win, Sometimes You Learn w/ Sam Palmer

26 May 2020

Contributed by Lukas

Sam Palmer (2:29 marathoner) shares the hard lessons we all have to learn in disappointment and insights into how an all-in mindset works and when a b...

Winning the Uphill Battle w/ Jake Riley

19 May 2020

Contributed by Lukas

What do you ask an Olympic marathon qualifier? You ask him how he managed to rehabilitated achilles surgery to return not just better than ever, but 3...

How to Support Mother Runners w/ Whitney Heins (themotherrunners.com)

12 May 2020

Contributed by Lukas

Whitney of themotherrunners.com joins Andi and Zach to talk about life for mothers who run. Andi and Zach also discuss the retirement of American dist...

When Persistence Pays Off w/ Joe Niemiec

05 May 2020

Contributed by Lukas

Joe Niemiec, Olympic Trials marathoner, proves for the rest of us how persistence can realize dreams. His running is a story of relentless pursuit and...

Check Yourself - Don't Wreck Yourself

28 Apr 2020

Contributed by Lukas

During this episode, Andi and Zach discuss race cancellations for this fall, Gallowalking, and ways to maximize benefits and minimize costs of every r...

Why you should run like a Zombie w/ Mike Swinger

21 Apr 2020

Contributed by Lukas

Zombie's got it right. And we're only partially joking. Mike Swinger is a Physical Therapist (runphys.com) in Northern Michigan with some seriously pr...

Her Dreams Don't Quit! w/ Joanna Stephens

14 Apr 2020

Contributed by Lukas

Anyone care to guess how old Joanna was when the dream was born? Here's your hint: at that age, I was still entertaining myself by biting my dog's ear...

Stay in the Fight with Ron Romano

07 Apr 2020

Contributed by Lukas

Ron Romano: the Mayor of Central Park, World Marathon Majors 6 Star... in ONE year! We connected with Ron to talk running the majors. This conversatio...

Long Term Vision

31 Mar 2020

Contributed by Lukas

We were all thrown into this crazy holding pattern, and while we're always looking to set strong foundations, that's just about the only productive th...

Finding Motivation and Community while Social Distancing

24 Mar 2020

Contributed by Lukas

What do you do now? Valid question. The answer is personal and complicated. With race plans thwarted and social distancing keeping us from our favorit...

When life gets you down, HANG IN THERE! (Lessons from Olympic Trials Marathoners, part 2)

17 Mar 2020

Contributed by Lukas

Life affects running, and running affects life. Sometimes perseverance extends beyond the run, requiring runners to "hang in there" through difficult ...

When Things Don't Go Your Way, HANG IN THERE! (Lessons from Olympic Trials marathoners, part 1)

10 Mar 2020

Contributed by Lukas

Having spent the weekend with 700 of the best marathoners on the planet, we made it a priority to capture as many stories as we could, stories about m...

U.S. Olympic Trials Marathon REPORT (2020)

05 Mar 2020

Contributed by Lukas

Results are in! The 2020 Olympic Marathon Trials were nothing if not exciting! Andi and Zach break it down, sharing Andi's experience on the inside, Z...

U.S. Olympic Trials Marathon Preview (2020)

25 Feb 2020

Contributed by Lukas

The US Olympic Marathon Trials are here! (2/29/2020) Andi and Zach break it down so that you know all the most important (because we certainly don't g...

It's All in Your Mind

20 Feb 2020

Contributed by Lukas

What do you see when you look in the mirror? What to say when you speak to that person? As runners, we are well aware of importance of self-perception...

Love and Support

13 Feb 2020

Contributed by Lukas

What role have others played in your successful running endeavors? Andi and Zach tackle the easy task of celebrating those who support us and what it ...

Let it Go

06 Feb 2020

Contributed by Lukas

There are things we need to let go of and things we need to embrace. We are all multi-dimensional beings and running is just part of who we are. Andi ...

Treadmill or Dreadmill?

30 Jan 2020

Contributed by Lukas

Treadmill or dreadmill? Whether you love or loath stationary running, there are times training on the treadmill can be beneficial. Andi and Zach share...

Raw and Simple: Track and Field w/ Louis Falland

23 Jan 2020

Contributed by Lukas

At it's core, track and field is a primal thing, the ultimate test of the physical prowess of humankind, pitted one against another. And that's just a...

Running Under Pressure w/ Parker Stinson

16 Jan 2020

Contributed by Lukas

25k American Record holder and 2:10 marathoner Parker Stinson joins Andi and Zach to talk about his journey through the highs and lows and how to navi...

Thoughtful Training

09 Jan 2020

Contributed by Lukas

What's the best workout for a given purpose at a given time? Andi and Zach dive deep into different run efforts and workouts and how they navigate the...

Feeling Powerful Again w/ Leah O'Connor

02 Jan 2020

Contributed by Lukas

Andi and Zach talk with Leah O'Connor about overcoming struggle and injury in running and what it means to be back in the game. Listen for that and mo...

'Twas the Day After Christmas (SPECIAL)

26 Dec 2019

Contributed by Lukas

Naturally, we couldn't resist some holiday fun! Listen for a bit of festivity, and be sure to visit atozrunning.com/episode12 for additional resources...

Run Faster without Trying Harder w/ Dave Hodgkinson

19 Dec 2019

Contributed by Lukas

It's no con. Running faster is a great deal easier than many of us realize! Dave Hodgkinson joins Andi and Zach to unpack how to run better and more e...

One Small Change

12 Dec 2019

Contributed by Lukas

How do you move a mountain? One spade-full at a time. Andi and Zach discuss making habits of simple measures that contribute to big outcomes for runne...

Making the Most of the Race Experience w/ Kyle Cutler

05 Dec 2019

Contributed by Lukas

Kyle Cutler has been the race director of the LMCU Bridge Run (in Grand Rapids, MI) for over 6 years and joins Andi and Zach to share how runners of a...

Never Again on Thanksgiving Day (SPECIAL)

28 Nov 2019

Contributed by Lukas

Every great moment of feasting and play Went terribly wrong last Thanksgiving Day Listen to the episode to hear the whole story, or find the full text...

How to be a lifelong runner w/ Dathan Ritzenhein

21 Nov 2019

Contributed by Lukas

Who better to talk about longevity in the sport of running than three-time Olympian Dathan Ritzenhein? Dathan dives into some key aspects runners need...

Data-driven

14 Nov 2019

Contributed by Lukas

Are you a data-driven runner? Or no? Zach and Andi come from totally different camps when it comes to the love and usage of data. In this episode, we ...

The Next Level

07 Nov 2019

Contributed by Lukas

We've been talking, writing, and living the topic of elevating your run. (Training with excellence comes with obstacles, but the benefit of taking you...

Burnout

31 Oct 2019

Contributed by Lukas

Nothing douses the fire of a passionate pursuit more than burnout. Listen to Andi and Zach discuss their experiences with burnout, ideas to prevent it...

Knowing Yourself

24 Oct 2019

Contributed by Lukas

Knowing yourself can facilitate your next goal or break through.  Owning where we are at and where we have to go shouldn't bring us into doubt or...

The Struggle

16 Oct 2019

Contributed by Lukas

One thing every runner understands is struggle. Having just (both of us) completed the Chicago Marathon, we decided to dive deep into the topic of str...

Thriving in the Running Community

08 Oct 2019

Contributed by Lukas

Every episode can be found at atozrunning.com/podcast with links and resources and additional info about the episode. For this episode, Andi and Zach ...