DB Performance Running Podcast
Episodes
Training Masters Athletes: Recovery, VO₂max, and Long-Term Performance
23 Dec 2025
Contributed by Lukas
Masters athletes aren’t fragile, but they do recover differently. In this episode, we break down what actually changes with age, why VO₂max declin...
HIIT & VO₂max Training: What Actually Makes You Faster
16 Dec 2025
Contributed by Lukas
VO₂max training is often misunderstood and misapplied.In this episode, i'll talk you through the basics of VO₂max intervals, VO₂ kinetics, a...
Is Marathon Pace Training Overrated?
10 Dec 2025
Contributed by Lukas
Hey hey! Today, I'm talking heavily on the topic of LT1 and why building training around this intensity can help provide all the good stuff that w...
The Case for Hill Training: Stronger, Smoother, Faster
02 Dec 2025
Contributed by Lukas
Hill training has been a staple of great coaching for more than 70 years, long before sports science could explain why. In this episode, we break down...
Why High Mileage Works (and When It Doesn’t)
18 Nov 2025
Contributed by Lukas
In this episode, I'll help break down why running more miles - when done the right way - creates some of the most reliable breakthroughs in endura...
Week in Review - Race Results, Workouts of the Week, and Training Tips
13 Nov 2025
Contributed by Lukas
Recap from the New York City Marathon, Indy Monumental Marathon, BAA Half, Valencia Half & More!Stick around to check out 5 workouts of the week, ...
New York City Marathon - What to Expect, My 2025 Experience, and My Takeaways for Performing Well
05 Nov 2025
Contributed by Lukas
Here's my full breakdown on the 2025 Marathon experience! From pre-race, mid-race, to post-race, I lay out everything I did to plan, prepare, and ...
Do Runners Really Need Down Weeks?
27 Oct 2025
Contributed by Lukas
In today's episode, I will walk through the idea of taking structured down weeks in training. We will explore:What exactly is a down weekWhy would...
10 Real Questions (and Answers) from the Runners of Reddit
23 Oct 2025
Contributed by Lukas
I went down the r/AdvancedRunning rabbit hole and pulled 10 questions submitted over the last 2 weeks to break down what runners are really curious ab...
How to Set Up Your Long Run for Success
21 Oct 2025
Contributed by Lukas
Your long run starts well before you head out the door. In this episode, I walk through how to prepare the day before, what to focus on the morning of...
Week in Review - Race Results, Workouts of the Week, and Training Tips
16 Oct 2025
Contributed by Lukas
Join me as I break down the race results from our team over the last two weekends, including the 2025 Chicago Marathon! As always, I will also share s...
Week in Review - Race Results, Workouts of the Week, and Training Tips
02 Oct 2025
Contributed by Lukas
Another week down for the team. We're in the thick of marathon racing season, so that means a lot of great tune-up races, big workouts, and insigh...
Adidas Adizero Evo SL: My Initial Thoughts After 90 Miles
01 Oct 2025
Contributed by Lukas
Hey! In today’s ramble, I dive into my newest shoe in the rotation – the Adidas Adizero Evo SL. I cover the key specs, share how it feels on the r...
Week in Review - Race Results, Workouts of the Week, and Training Tips
24 Sep 2025
Contributed by Lukas
In today’s episode, I recap the team’s standout performances at the Berlin Marathon and a couple of local 10Ks. I also spotlight this week’s “...
How Much Fitness Do You Lose When You Stop Running?
20 Aug 2025
Contributed by Lukas
What happens when marathon training gets disrupted? In this episode, we uncover the true cost of missed weeks — and how long it really takes to get ...
Fueling for Marathon Training and Racing
14 Aug 2025
Contributed by Lukas
Chapters00:00 Introduction to Marathon Fueling03:48 Understanding Bonking and Energy Sources08:30 Carbohydrate Dosing Strategies13:07 Forms of Carbohy...
What’s a Good Running Cadence—and How to Improve Yours
07 Aug 2025
Contributed by Lukas
Chapters00:00 Understanding Cadence: The Basics11:11 The Importance of Cadence in Running17:10 Practical Tips for Adjusting Your CadenceTakeawaysCaden...
Overtraining? Let me tell you about what's going on with my running
30 Jul 2025
Contributed by Lukas
Welp! I couldn't beat the burnout! Today I'll share with you what's going on in my little world of running and why I simply....need a brea...
How to warm-up effectively for better running performance
22 Jul 2025
Contributed by Lukas
Hi there!Today, I want to chat about warming up. It's more than rolling out the door for easy running. Actually, you can make it VERY complex, but...
Week in Review - Race Results, Workouts of the Week, and Training Tips
16 Jul 2025
Contributed by Lukas
In this episode, I’m recapping a strong week of racing and training across the team - from podium finishes to smart efforts on tough courses. I’ll...
How to Improve Running Economy and Finish Your Marathons Faster
09 Jul 2025
Contributed by Lukas
What if you could run faster without increasing your VO₂ max or threshold pace? In this episode, we dive deep into running economy — the often-ove...
Week in Review - Race Results, Workouts of the Week, and Training Tips
01 Jul 2025
Contributed by Lukas
June 16th - 29th 2025We're back!3 races over the last 2 weekends, 4 workouts explained in full, and a handful of coaching tips and insights for yo...
Grandma's Marathon!!! | Race Result, Recap, & Takeaways
23 Jun 2025
Contributed by Lukas
It wasn’t pretty, but it’s done. Hear the real story behind my 2:25:15 finish at Grandma’s Marathon—including the wins, losses, aches and pain...
1 Week to Go & Final Prep for Grandma's Marathon | Training Log
18 Jun 2025
Contributed by Lukas
One. Final. Week.It's here. Grandma's Marathon is THIS weekend!There's been an unexpected bump in the road...but I'm still moving forw...
Week in Review - Race Results, Workouts of the Week, and Training Tips
17 Jun 2025
Contributed by Lukas
June 9th - 15th 2025Heyo!This week’s race performances range from 1 mile to 100 miles—featuring wins, personal bests, and age group toppers. I’l...
3 & 2 weeks to Grandma's Marathon | Training Log
13 Jun 2025
Contributed by Lukas
One last hurrah and now on to the taper! I've put the final touches on the big volume and big workouts (week 3) and am now onto the taper (week 2)...
Week in Review - Race Results, Workouts of the Week, and Training Tips
12 Jun 2025
Contributed by Lukas
Chapters00:00 Introduction to Weekly Review01:02 Highlighting Erin's New York Mini 10K Performance06:04 Workouts of the Week Overview07:00 Pratyus...
How to Taper to Your Next Personal Best
10 Jun 2025
Contributed by Lukas
How do you taper? In this episode, we explore some of the science of tapering: the critical final phase of training designed to reduce fatigue, maximi...
4 Weeks to Grandma's Marathon | Training Log
06 Jun 2025
Contributed by Lukas
Hey everybody!We’re officially 4 weeks out from Grandma’s Marathon, and this week was the biggest mileage week of the build. I’ll break down the...
What Does It Take to Qualify for the 2028 Olympic Marathon Trials?
04 Jun 2025
Contributed by Lukas
What does it take to qualify for the 2028 Olympic Marathon Trials? In this episode, I break down the latest entry standards, how they’ve changed sin...
Week in Review - Race Results, Workouts of the Week, and Training Tips
03 Jun 2025
Contributed by Lukas
Week of May 25th - 31stWe're breaking down six race performances from the past week, diving deep into four standout workouts, and spotlighting a f...
5 Weeks to Grandma's Marathon | Training Log
30 May 2025
Contributed by Lukas
Over the hill and through the woods to Grandma's Marathon we go!5 weeks to go... A smidge of a down week mileage-wise, but this week hosted my lon...
How runners should structure the off-season and the rebuild phase
29 May 2025
Contributed by Lukas
Whether you’ve just crossed a finish line or wrapped up a long training block, what you do next matters more than you think. In this episode, I'll b...
Week in Review - Race Results, Workouts of the Week, and Training Tips
27 May 2025
Contributed by Lukas
May 19th - May 25th In this episode, I recap race results from a handful of athletes, sharing their performances, training challenges, and what we can...
6 Weeks to Grandma's Marathon | Training Log
23 May 2025
Contributed by Lukas
In this episode, I’m diving into what my marathon training has looked like lately as I get ready for Grandma’s. I talk about the highs—like seei...
Understanding Lactate Threshold Training
21 May 2025
Contributed by Lukas
In this episode, I dive into the concept of lactate threshold and why it’s such a crucial part of smart run training. I break down the physiology be...
Week in Review - Race Results, Workouts of the Week, and Training Tips
20 May 2025
Contributed by Lukas
In this episode, I recap recent race results and workouts from my athletes, highlighting their performances, challenges, and wins. I talk about how we...
7 Weeks to Grandma's Marathon | Training Log
14 May 2025
Contributed by Lukas
7 weeks to go! I'm rolling off my Marathon WIN and back into a full week of training.Today I'll talk you through the week in full, including o...
Week in Review - Race Results, Workouts of the Week, and Training Tips
12 May 2025
Contributed by Lukas
This episode recaps the last two weeks of racing amongst our athletes, 4 amazing workouts out of the week, and a full list of general guidance, tips, ...
Is the Puma Fast-R 3 the Greatest Supershoe?
08 May 2025
Contributed by Lukas
Have super shoes peaked? Or is there still room to get a faster shoe? In this episode, I break down a new study that puts Puma’s prototype Fast-R 3—...
8 Weeks to Grandma's Marathon | Training Log
05 May 2025
Contributed by Lukas
8 weeks to go! 93 miles down, 2 solid workouts, and a Marathon WIN!! Listen in to learn more about where my mind and body are with only 2 months to go...
Week in Review - Race Results, Workouts of the Week, and Training Tips
01 May 2025
Contributed by Lukas
Week of April 21 - 27thHello! The team had a huge weekend of racing with the bulk of our runners racing the London Marathon!London Marathon was a hot ...
9 Weeks to Grandma's Marathon | Training Log
28 Apr 2025
Contributed by Lukas
Another week of honest training down! Listen in to hear my day-by-day breakdown of training as I build towards Grandma's Marathon in June!
13 reasons why I've progressed as a runner
27 Apr 2025
Contributed by Lukas
In this episode, I break down 13 (+1) of the biggest changes that helped me grow as a runner — from running more often, to shifting my mindset, to c...
Week in Review - Race Results, Workouts of the Week, and Training Tips
24 Apr 2025
Contributed by Lukas
This week on the pod, we're recapping race results, workouts, and training tips from my thoughts and learnings this week.Race HighlightsAaron PRs ...
10 weeks to Grandma's Marathon | Training Log
21 Apr 2025
Contributed by Lukas
10 weeks left to Grandma's! Training is still simmering along, and I'm happy and healthy with the progress up to this point! Take a listen to hear mor...
Alternating Fartlek: What is it and how do to it!
18 Apr 2025
Contributed by Lukas
Today I'm ranting about my favorite time of workout - the fartlek! And more specifically, the alternating fartlek, aka Over/Unders or On/Off workout!I...
Week in Review - Race Results, Workouts of the Week, and Training Tips
15 Apr 2025
Contributed by Lukas
Week of April 7th - In today's episode, I dive into a week of race highlights of distances ranging from 4 .2 miles to Marathon! I also break down ...
11 Weeks to Grandma's Marathon | Training Log
12 Apr 2025
Contributed by Lukas
Another week down! Give today's ep a listen to learn more about my week of training, my takeaways, and my pieces of advice that you can use during...
ASICS Metaspeed Sky Paris vs. Metaspeed Edge Paris
10 Apr 2025
Contributed by Lukas
Stuck between which ASICS supershoe model is best for you? I've tried them both. Listen to hear my experience with both models so that you can pic...
Quick Tip: Fishing for Confidence and Why Forcing it Fails
09 Apr 2025
Contributed by Lukas
In this episode, I’m diving into something I see all the time in athletes—and something I’ve wrestled with myself: fishing for confidence. That ...
Week in Review - Race Results, Workouts of the Week, and Training Tips
08 Apr 2025
Contributed by Lukas
Week of March 31st - In today's episode, I dive into a week of race highlights of distances ranging from 4 miles to 30km! I also break down a coup...
Strides 101: Why, When, and How to Use Them in Your Training
04 Apr 2025
Contributed by Lukas
Do you do your strides? Today, I'm going to walk you through the role and value of doing strides within your weekly training program. You will lea...
12 Weeks to Grandma's Marathon | Training Log
03 Apr 2025
Contributed by Lukas
12 weeks until the big one! This week was a "down" week for me as I reduced training volume after pushing it the previous two weeks. I also ...
Week in Review - Race Results, Workouts of the Week, and Training Tips
01 Apr 2025
Contributed by Lukas
Week of March 24th - In today's episode, I dive into a week of race highlights race distances ranging from 5k to Half Marathon. I also break down a co...
Tempo Runs: What You Need to Know
28 Mar 2025
Contributed by Lukas
Tempo runs are one of the most effective workouts for building endurance, strength, and race-day durability—but only if you do them right. In this e...
13 Weeks to Grandma's Marathon | Training Log
26 Mar 2025
Contributed by Lukas
Week of March 17 - 23Join me today as I breakdown my week of training as I prepare for Grandma's Marathon this June. Every detail is included!
Week in Review - Race Results, Workouts of the Week, and Training Tips
24 Mar 2025
Contributed by Lukas
Week of March 17th - In today's episode, I dive into a week of race highlights race distances ranging from 5k to Half Marathon. I also break down ...
Foundational Tempo Runs Explained
20 Mar 2025
Contributed by Lukas
Hey everyone! If you've ever seen Foundational Tempo Run 1,2, or 3 in your schedule you've probably scratched your head and wondered what that...
14 Weeks to Grandma's Marathon | Training Log
19 Mar 2025
Contributed by Lukas
Hey! Come with me as I ramble off my training log in preparation for Grandma's Marathon in June! Inside you will get every detail about my trainin...
Week in Review - Race Results, Workouts of the Week, and Training Tips
17 Mar 2025
Contributed by Lukas
Week of March 10th - In today's episode, I dive into a week of race highlights from the NYC Half, Shamrock Half, and more. I also break down a cou...
What shoes should you wear?
14 Mar 2025
Contributed by Lukas
Listen to today's episode to get my advice and recommendations on what types of shoes you should wear according to the type of run that you are do...
I'm Racing Grandma's Marathon! | Goals & Training Week Breakdown
11 Mar 2025
Contributed by Lukas
I'm excited to share that I'll be racing Grandma's Marathon!With 15 weeks of training ahead, I’m taking a moment to reflect on my goals,...
Week in Review | Race Results, Workouts of the Week, and Training Tips
10 Mar 2025
Contributed by Lukas
In today's episode, I dive into a week of race highlights, race performances, and key takeaways. I also break down a couple of effective workouts ...
Strategies for managing bad workouts
07 Mar 2025
Contributed by Lukas
In this episode, I dive into the reality of bad workouts—because let’s be honest, they happen to all of us. I share my experience with a rough ses...
What to do for the recovery between intervals
06 Mar 2025
Contributed by Lukas
In this podcast episode, I discuss the importance of recovery in training, particularly between intervals, and the need for athletes to understand dif...
What I learned from training at altitude
05 Mar 2025
Contributed by Lukas
I lived, trained, and worked at 7000 feet for 9 years. Here's my overall experience and training advice I'd give to those looking to take on a...
Easy Running Explained
04 Mar 2025
Contributed by Lukas
Here's a brief breakdown of what exactly an easy run is, why we do them, how we do them, and what we can learn from some of the best runners in th...
Are you running your workouts too fast?
03 Mar 2025
Contributed by Lukas
Over training, underperforming - the driven runner's dilemma!Today I want to talk to you about a common mistake I see motivated runners experience...
Adjusting for missed runs
26 Feb 2025
Contributed by Lukas
Hey! Did you miss a run due to Winter weather, travel, sickness, or other reasons? Listen in to learn my advice on approaching missed running days and...