Running Rogue
Episodes
Episode 398: Taper and Post Race Recovery
17 Apr 2026
Contributed by Lukas
In this episode, we cover the final 2 phases of your training block - the taper and the post-race recovery phases. Both are critical for hitting this ...
Episode #397: Getting Race Specific
10 Apr 2026
Contributed by Lukas
We continue our journey through the training phases. In this episode, we talk about the goals and guiding principles of the race-specific phase of wor...
Episode #396: What is Aerobic Strength?
03 Apr 2026
Contributed by Lukas
Last week was all about that base. This week is all about that aerobic strength - the aerobic strength phase of work specifically. We think there is a...
Episode #395: How Big is Your Base?
27 Mar 2026
Contributed by Lukas
In this week's episode, we begin a walk (err... run) through each period of training. We start with base building, digging into what it should look li...
Episode #394: Is Your Running Polarized Enough? (Part 2)
13 Mar 2026
Contributed by Lukas
We wrap up this mini-series on polarization with the final 5 questions for you. First, we cover Chris's experience at his first stage race - Moab Ru...
Episode #393: Pop Quiz... Is Your Running Polarized Enough? (Part 1)
06 Mar 2026
Contributed by Lukas
From periodization to polarization, we cover two "ization" words in as many weeks, and we promise it isn't as boring as it might sound! With this podc...
Episode #392: Periodization... Say What?!?
27 Feb 2026
Contributed by Lukas
We start with some beef that I have been sitting on for a minute. We love our influencers and content creators in the running world, but there is at l...
Episode #391: Long-Term Planning for Max Success
20 Feb 2026
Contributed by Lukas
We believe that MOST runners are thinking in planning windows that are too short. If your focus is ONLY on your very next race, then you are leaving p...
Episode #390: The Why and How of Running by Feel
13 Feb 2026
Contributed by Lukas
Watch obsessed? Can't do any training without seeing your exact pace? Train in a difficult environment? This episode is for you. James and I talk abou...
Episode #389: What is Quality Work (aka Speed Work)?
06 Feb 2026
Contributed by Lukas
In this episode, we break down the 4 main types of quality work (aka speed work). We talk about the what, why, when, and how of each type, as well as ...
Episode #388: Find Your Peak
30 Jan 2026
Contributed by Lukas
In this episode, we dig into Chapter 4 of the book where we discuss the importance of peaking. To maximize potential, you will only focus on 2-3 peaks...
Episode #387: Miles Matter Redux
23 Jan 2026
Contributed by Lukas
In this episode, we dig into the why and the how of building miles. Increasing volume is perhaps the #1 way to improve as a runner, so we introduce th...
Episode #386: Racing Fundamentals, Part 2
16 Jan 2026
Contributed by Lukas
We continue our journey through chapter 2 of the book, taking our time here on some of the fundamentals. In this episode, we cover the second 3 of our...
Episode #385: Racing Fundamentals, Part 1
09 Jan 2026
Contributed by Lukas
We continue our journey through chapter 2 of the book, taking our time here on some of the fundamentals. In this episode, we cover the first 3 of our ...
Episode #384: Training Fundamentals, Part 2
02 Jan 2026
Contributed by Lukas
We continue our march through the fundamentals of our training principles. First, this episode starts with a few notes on the subtitle to our book - E...
Episode #383: Training Fundamentals, Part 1
19 Dec 2025
Contributed by Lukas
As a reminder, you can watch this one on YouTube too: https://www.youtube.com/@roguerunning. In this episode, we dig into chapter 2 of Running the Rog...
Episode #382: Back to the Basics with James Dodds
12 Dec 2025
Contributed by Lukas
You can watch this one on YouTube too: https://www.youtube.com/@roguerunning. We are excited about a new phase for the Running Rogue podcast with new ...
Episode #381: The Book Launch Episode
05 Dec 2025
Contributed by Lukas
It's finally here. A book that captures 21 years of Rogue, run-coaching philosophy in 450+ pages. It's everything we know about helping people do ...
Episode #380: Five Reminders in Prep for Your Fall Race
05 Sep 2025
Contributed by Lukas
We are getting close to fall races with many 2-8 weeks away, from Berlin to NYC. It's time to hone in on your final bits of training WITHOUT overdoing...
Episode #379: Why So Fast?
29 Aug 2025
Contributed by Lukas
I am back after a summer hiatus and here to share an original poem and the 20 years of inspiration behind it. The poem was inspired by listening to th...
Episode #378: Priming towards Your Fall Race
16 May 2025
Contributed by Lukas
Ok, we are 18 weeks from Berlin and 21 weeks from Chicago... it's time to start your training program! Every program should start with a priming phase...
Episode #377: Six Ways to Be Patient to Reach Your Potential
09 May 2025
Contributed by Lukas
Most runners that are new to working with me are impatient about their gains. They want everything tomorrow, and I love the new motivation and eagerne...
Episode #376: Listener Q&A on Building Back, Finding Your Edge, and More
02 May 2025
Contributed by Lukas
I start this episode with a few tips on preparing for your fall training cycle. Then, we get into the latest listener questions. I talk about building...
Episode #375: Reflections from Boston 2025
25 Apr 2025
Contributed by Lukas
It was an epic weekend for the Boston Marathon once again, and from it, I am still buzzing. Thus for this episode, I bring you 7 takeaways and inspira...
Episode #374: Defining (and Re-Defining) Success on Race Day
11 Apr 2025
Contributed by Lukas
I think we are in an era of our sport from elite to everyday runners where success is defined too narrowly. We are very time-focused at the expense of...
Episode #373: To Marathon or Not to Marathon with Listener Marisa
28 Mar 2025
Contributed by Lukas
To be or not to be... that is the question! In this case, we ask... to marathon or not to marathon in another listener conversation with Marisa from N...
Episode #372: Hope for Faster?
14 Mar 2025
Contributed by Lukas
In this episode, I chat with listener Jennifer from Georgia who is wondering if she has the ability to get faster as someone who is usually near the b...
Episode #371: Breaking 2:55 with Listener Ben
07 Mar 2025
Contributed by Lukas
In this episode, Ben from Michigan joins the show to discuss his aspirations to auto-qualify for Chicago. That implies a time of 2:55 for his age grou...
Episode #370: Managing the 99 Percent + Final Boston Prep Tips
28 Feb 2025
Contributed by Lukas
In this episode, I cover a smorgasbord of topics and listener questions that all essentially point to how you should manage your training from the 99%...
Episode #369: Listener Questions on Burn Out, BMI, Creatine and More
21 Feb 2025
Contributed by Lukas
Hey everyone... we are back with another listener question episode. This one covers great questions on burnout/lingering fatigue, weight/BMI, running ...
Episode #368: What Social Media Gets Wrong about Run Coaching
14 Feb 2025
Contributed by Lukas
I know. I know. Some of you will think I am a social media curmudgeon for this episode, but I don't think so. I actually love what social media has do...
Episode #367: Never Too Late with Listener Deborah
07 Feb 2025
Contributed by Lukas
In this episode, I have the privilege to talk to a listener who is 75 years old and just starting her running journey. She is 9 weeks into it and only...
Episode #366: Balancing Running and Life with Listener Nicole
31 Jan 2025
Contributed by Lukas
In this week's coaching conversation, I chat with listener Nicole. I have worked with Nicole before, and this is our first conversation in many months...
Episode #365: Staying Present in Training and Racing
27 Jan 2025
Contributed by Lukas
This episode was inspired by a listener question about dealing with injury before race day. Naturally, I extrapolated it to a message about staying pr...
Episode #364: Find Your Inner Superhero
17 Jan 2025
Contributed by Lukas
"A hero is somebody who voluntarily walks into the unknown." - Tom Hanks I would submit that we do that everytime we step on a start line. That quote ...
Episode #363: Nailing Race Day (+ Bonus Houston Tips)
10 Jan 2025
Contributed by Lukas
"We cannot know the mystery of the future." – Jimmy Carter Preparing for race day creates fear and anxiety in part because we cannot know what the f...
Episode #362: Listener Q&A to end 2024!
26 Dec 2024
Contributed by Lukas
In this final episode of the year, I answer questions from you! With questions from the UK, Canada, and all over the US, we cover caffeine and trainin...
Episode #361: Principles on Strength for Runners
21 Dec 2024
Contributed by Lukas
How important is strength training for runners? Very important, but you have to do it the right way. It should support and supplement your running a...
Episode #360: Getting Older AND Faster with Listener Pete
13 Dec 2024
Contributed by Lukas
We are back to our listener conversations, and this week we talk with Pete from Michigan. Pete has 4 kids and is about to turn 50. He is wondering if ...
Episode #359: Building Your Routine (aka Planting the Trees)
07 Dec 2024
Contributed by Lukas
In episode 357, I talked about the forest, the big picture and the long term view for your running goals. In this episode, I talk about planting the i...
Episode #358: Building the Confidence to Chase Big Goals with Listener Maeson
29 Nov 2024
Contributed by Lukas
Another listener - Maeson - joins the show to get coaching on chasing her big goal to qualify for the Boston Marathon. She has the confidence to dream...
Episode #357: Seeing the Forest, not the Trees
22 Nov 2024
Contributed by Lukas
This episode was inspired by many recent chats with athletes and listeners. Often, we get too focused on the minutia, on the little details, without...
Episode #356: Can I get Sub 4:00? with Listener April
15 Nov 2024
Contributed by Lukas
Thank you to everyone for the warm welcome back to podcasting! It's been validating to hear the response. We are back today with a conversation with l...
Episode #355: The Re-Introduction Episode + Tips on Boston Training
08 Nov 2024
Contributed by Lukas
Hey everyone... we are back after a long hiatus! I needed a break over the summer that turned into a longer break than anticipated, but I always knew ...
Episode #354: The Balance Episode
21 Jun 2024
Contributed by Lukas
In this one, we are going to talk about how to achieve BALANCE in your running in two different ways. a. How do you balance running and life? I give y...
Episode #353: Listener Questions on Heat, Race Timing, Managing Injury and More
16 Jun 2024
Contributed by Lukas
I am back after an unplanned hiatus with some great listener questions. Check it out and email me with more questions or show ideas - chris@roguerunni...
Episode #352: 5 Tips to Run Your Best Fall Race!
03 May 2024
Contributed by Lukas
It's that time of year again. Your spring race may have just finished, and it's time to think about what's next. Are you doing Berlin, Chicago, NYC or...
Episode #351: So Let's Talk about Boston...
26 Apr 2024
Contributed by Lukas
I had an amazing weekend in Boston nearly two weeks ago. Whether running the marathon or not, there is always so much inspiration to go around on Bost...
Episode #350: 10 Tips to Get Your Mind Right for Race Day
13 Apr 2024
Contributed by Lukas
Boston, London, Eugene, Vancouver, Oklahoma City, Carmel, Ohai, Grandma's, and so many more. Spring racing season is here, and I've got 10 tips to get...
Episode #349: Athlete Questions on Bad Days, Paces, Taper Length, Dogs, and More
29 Mar 2024
Contributed by Lukas
In this episode, I answer recent questions from listeners as well as themes from athletes that I coach. Today's questions: How should I evolve paces ...
Episode #348: The (Rational) Irrational Fears Episode
08 Mar 2024
Contributed by Lukas
We all have fears in training... every single one of us. In this episode, I talk through 6 common examples I see as a coach and give you tips on how t...
Episode #347: Assess Your Opportunity Areas
01 Mar 2024
Contributed by Lukas
Where can you improve in order to reach your full potential? I often get this question, and it's my job as a coach to assess the opportunity areas for...
Episode #346: Current Coaching Curiosities
23 Feb 2024
Contributed by Lukas
James Dodds and I had a little bit of fun with this episode, and we hope you enjoy it. We riff on 6 topics that have been the object of our recent coa...
Episode #345: Managing Sickness and Training
16 Feb 2024
Contributed by Lukas
It is that time of year where everyone is rapidly falling out of training due to sickness. When that happens, panic mode sets in, and you might try to...
Episode #344: The Truth about Zone 2 Training
03 Feb 2024
Contributed by Lukas
Zone 2 this and Zone 2 that... it's all the rage on social media and with longevity experts. On the bright side, discussing Zone 2 means that you are ...
Episode #343: A Beautiful but Tough Day in Houston
19 Jan 2024
Contributed by Lukas
James Dodds joins me to help me recap a tough day at the Houston Marathon for me. It was my big goal race, but it didn't go how I hoped it would. Fort...
Episode #342: More is More or Less is More?
13 Jan 2024
Contributed by Lukas
Do you want to have your best year of running yet? This episode is here to help you achieve the right balance in training in order to do so. I give yo...
Episode #341: My Journey to the Houston Marathon
08 Dec 2023
Contributed by Lukas
Many have asked about how my training for the Houston Marathon is going, and this episode is your answer. James Dodds joins the show to interview me o...
Episode #340: Building to a Breakthrough with Paul Esteso
02 Dec 2023
Contributed by Lukas
In this episode, James and I interview Paul Esteso, a member of our virtual podcast group called the Rogue Renegades. Paul tells the story of his runn...
Episode #339: Lessons from My Friend Larry
17 Nov 2023
Contributed by Lukas
On October 23rd, Rogue lost a member of our community when Larry Bright passed away. He was a runner with us for 17 years and a coach for 10 years. ...
Episode #338: Your Post-Race Reset
11 Nov 2023
Contributed by Lukas
You just crushed your fall race... now what? I often see runners jump straight into the next training cycle without giving yourself time for the prope...
Episode #337: Damn that Boston Buffer with Lori Smiley
03 Nov 2023
Contributed by Lukas
Lori Smiley (my sister) was on episode 303 of this podcast to celebrate her hard-earned Boston qualifier earlier this year. She was confident of toein...
Episode #336: Physical Therapy for Better Running with Dr. Morgan Riggins
27 Oct 2023
Contributed by Lukas
In this episode, James and I are joined by Doctor of Physical Therapy Morgan Riggins to talk about running and physical therapy. We discuss finding a ...
Episode #335: Running and Wearables with Jeff Knight
20 Oct 2023
Contributed by Lukas
Have you ever wondered how your wearables are made? Or how a company validates the data that is produced by them? Probably not and that's ok, but toda...
Episode #334: Running and Longevity
13 Oct 2023
Contributed by Lukas
One of the top questions I get as a coach is about running and aging. Everyone is always worried about the grim reaper coming for their speed. In this...
Episode #333: Building Belief in Yourself with Dan Wiersema
09 Oct 2023
Contributed by Lukas
In this episode, James and I chat with 5-year Rogue member Dan Wiersema. 5 years ago, Dan joined us with the goals to find a community, start moving, ...
Episode #332: Nailing Race Day Execution
30 Sep 2023
Contributed by Lukas
This episode starts with a discussion of the recently-announced Boston Marathon "buffer" and how gutting it is for those who missed the cut. As a coac...
Episode #331: Break Through a Performance Plateau
22 Sep 2023
Contributed by Lukas
Why am I not improving? I get this question a lot as a coach, and this episode provides the answer, eight of them to be exact. First of all, I talk ab...
Episode #330: Dreaming of the Marathon with Sarah Perry
15 Sep 2023
Contributed by Lukas
In this episode, James and I chat with everyday runner and relatively new half marathoner - Sarah Perry. Sarah sent me a direct message on Instagram w...
Episode #329: Get to Know Your Host (with a Side of Inspiration)
08 Sep 2023
Contributed by Lukas
In this episode, one of my athletes - Nicole Winter from @nicolemruns - interviews me! This was the idea of Nicole and other athletes in my Austin t...
Episode #328: Should I Do a Prep Race (or Not)?
01 Sep 2023
Contributed by Lukas
The fall racing season is almost here, and in this episode, we help you answer this fundamental question: should I do a race in preparation for my pri...
Episode #327: Live Q&A with Nicole Winter
25 Aug 2023
Contributed by Lukas
In this episode, I replay a live question and answer session that I did with Nicole Winter's followers (@nicolemruns). Nicole is an athlete that I've ...
Episode #326: Separating Your Identity from Your Results
18 Aug 2023
Contributed by Lukas
Prompted by a question from a Rogue athlete, we dig into the HOW of separating your identity and your worth from your results. It's a never ending jou...
Episode #325: Becoming a Sustainable Runner with Tina Muir and Zoë Rom
11 Aug 2023
Contributed by Lukas
For this episode, I am excited to interview Tina Muir and Zoë Rom about their new book Becoming a Sustainable Runner. The book talks about how to be ...
Episode #324: Training Paces and Race Planning with James Dodds
04 Aug 2023
Contributed by Lukas
I'm back after a summer hiatus and joined by guest host James Dodds. Thanks for your patience with new episodes, but we are back for the duration! In ...
Episode #323: Building (or Rebuilding) Your Running Foundation
10 Jul 2023
Contributed by Lukas
I've gotten many questions recently about building or rebuilding a running routine, whether it be for the first time or for someone restarting after a...
Episode #322: Summer Training Q&A with Nicole Winter
30 Jun 2023
Contributed by Lukas
Nicole Winter (@nicolemruns) had me back on her Instagram Live this week for another Q&A from her followers, who always have great questions. We talke...
Episode #321: An Update on My Training Journey
23 Jun 2023
Contributed by Lukas
I have had several people ask me recently about how my running journey is progressing. Well, here it is. I give you an update on the last 18 months of...
Episode #320: Building Grit and Resilience in Your Running
09 Jun 2023
Contributed by Lukas
Did I dig deep enough? Can I go faster? How do I know when I've reached my limits? These are all questions you may have asked yourself at one time or ...
Episode #319: 7 Tips for Managing the Details of Your Training
02 Jun 2023
Contributed by Lukas
Who else is overwhelmed by the long list of things you need to do in order to achieve your goals? Sometimes, it feels like it's impossible to do it al...
Episode #318: 5 Misperceptions of 5K-10K Training
26 May 2023
Contributed by Lukas
Do you focus too much on half marathon or marathon training while neglecting your speed? If so, this episode is for you. In it, I talk about 5 misperc...
Episode #317: 5 Ways to Level Up Your Training for Fall Races
12 May 2023
Contributed by Lukas
It's time to start training for fall races and you might be wondering how to take your training to the next level. If so, this episode is for you. I s...
Episode #316: 10 [Running] Lies We Tell Ourselves
06 May 2023
Contributed by Lukas
It's time to change the narrative!! As a coach, I consistently here similar, negative things from the runners I meet and coach, but mostly these are f...
Episode #315: Race Week Q&A with Nicole Winter
28 Apr 2023
Contributed by Lukas
It is race week for my athlete and running influencer Nicole Winter (@nicolemruns). She is racing the Eugene Marathon this weekend and shooting for he...
Episode #314: Boston Marathon Recap with Kara Goucher
21 Apr 2023
Contributed by Lukas
I am still coming off the high from Boston Marathon weekend, and as such, I had to get back to some of my podcasting roots with this recap episode. Fo...
Episode #313: Managing Tough Weather on Race Day
15 Apr 2023
Contributed by Lukas
There is nothing worse than training for 4-5 months for a single race only to have the weather betray you on race day. Heat, cold, wind, and rain... a...
Episode #312: All Things Running Apparel with the Janji Founders
07 Apr 2023
Contributed by Lukas
In this episode, I chat with Dave Spandorfer and Mike Burnstein who co-founded Janji in 2012. Janji produces great running apparel while also giving b...
Episode #311: Choosing to Run with Desiree Linden
31 Mar 2023
Contributed by Lukas
In this episode, I interview Des Linden on her soon-to-be released book Choosing to Run. It'll be out on April 4th. In the book, she shares details a...
Episode #310: Mastering the Marathon (especially Boston) with Nell Rojas
25 Mar 2023
Contributed by Lukas
Nell Rojas has been the top American at the last two Boston marathoners and is set to line up there again in 3 weeks. Her path to the front of elite m...
Episode #309: The Longest Race with Kara Goucher
15 Mar 2023
Contributed by Lukas
Warning: This episode contains discussion of disordered eating and emotional and sexual abuse. In this episode, I interview Kara Goucher on her just-r...
Episode #308: Q&A on Marathon Training with Nicole Winter
10 Mar 2023
Contributed by Lukas
With this episode, we are back to a Q&A episode with Nicole Winter (@nicolemruns), answering questions about marathon training as she preps for a mara...
Episode #307: Understanding RED-S with Tina Muir
03 Mar 2023
Contributed by Lukas
In this episode, I interview fellow running podcaster Tina Muir to talk about RED-S or Relative Energy Deficiency in Sport. RED-S which is a diagnosi...
Episode #306: The "Why" Behind Slowing Down to Get Faster
24 Feb 2023
Contributed by Lukas
If I have said it once, I will say it 1,000 times and then 1,000 more. You HAVE to slow down on easy day in order to be your fastest self. Period. Ful...
Episode #305: 8 Things to STOP Doing
17 Feb 2023
Contributed by Lukas
There is nothing more that I want for you than for you to reach your greatest potential in this sport. Full stop. That's why I do this. Thus, in this ...
Episode #304: Build Your Running Intuition
11 Feb 2023
Contributed by Lukas
One of the main reasons I do this podcast is to help educate you on training fundamentals so that you can build your mastery of the sport. Part of tha...
Episode #303: 10 Keys to Getting Boston with Lori Smiley
03 Feb 2023
Contributed by Lukas
I am both excited and very proud as a brother and coach to welcome my sister - Lori Smiley - to the show. She started as a 5 hour marathoner and is no...
Episode #302: Dreaming of Sub 3 with Brooke
20 Jan 2023
Contributed by Lukas
In this episode, I connect with listener Brooke Lubojasky to talk about her big goal of breaking 3 hours in the marathon. She ran her first marathon i...
Episode #301: My Running Insecurities
14 Jan 2023
Contributed by Lukas
Prompted by a listener email (thanks Kerianne!), I open up a little more about my running journey from 2022. I chose to do so through the lense of som...
Episode #300: 9 Reflections on Training, Coaching, and Living from 2022
30 Dec 2022
Contributed by Lukas
It's a milestone episode for me - number 300 - which represents 6 years of podcasting consistency. For this one, I ring in the milestone and the end o...
Episode #299: 6 Steps to Set Goals and Plan for 2023
23 Dec 2022
Contributed by Lukas
What do you ultimately want from this sport and how do you get there? Those are big questions that can be hard to answer because it is often hard to p...