Running Rogue

Episode #298: Solo vs Group Training

17 Dec 2022

Contributed by Lukas

Thank you to Victoria from Florida for this episode topic suggestion. Solo vs. group training... which is better for you? Either can be great options ...

Episode #297: 6 Tips for Winter Training

09 Dec 2022

Contributed by Lukas

Winter is coming, and it's just over a week away! For many of you, winter invites challenges to motivation and to the basic logistics of training safe...

Episode #296: Back to the Basics of Recovery

18 Nov 2022

Contributed by Lukas

We like to complicate recovery by focusing on the latest whizz-bang tools and modalities that might be all the rage. Recovery, however, is actually ve...

Episode #295: Giving Your All on Race Day

11 Nov 2022

Contributed by Lukas

2:23 vs 2:39? Which is a better result for a marathoner? It would be easy to say the faster time, but Des Linden might disagree. She ran 2:39 in 2018 ...

Episode #294: Slaying Your Pre-Race Demons

01 Nov 2022

Contributed by Lukas

As a coach, I know at least two things for certain: 1. Everyone faces pre-race nerves and doubts regardless of your background and experience. 2. The ...

Episode #293: Reframing Success as a Runner

21 Oct 2022

Contributed by Lukas

Most of us measure ourselves in all of the wrong ways, and it leads to injury, overtraining, burnout, and under performance. In this episode, I give y...

Episode #292: Race Week Q&A with Nicole Winter

14 Oct 2022

Contributed by Lukas

In this episode, Nicole Winter (@nicolemruns) asks me questions from her followers about final race week preparations. We discuss everything from choo...

Episode #291: Is Your Training Polarized Enough?

08 Oct 2022

Contributed by Lukas

One of the biggest mistakes I see made in training is a lack of variation within a training cycle and certainly across training cycles. If you want to...

Episode #290: To Carbo Load or Not?

24 Sep 2022

Contributed by Lukas

In this episode, I talk about the age-old question for marathoners and half marathoners - should I carbo load before my big race? My answer might surp...

Episode #289: 10 Tips for Building Mileage

09 Sep 2022

Contributed by Lukas

Training mileage is a topic which encompasses the majority of questions I receive on a weekly basis. In particular, runners want to know how to build ...

Episode #288: Listener Questions with Marathon Training Academy

02 Sep 2022

Contributed by Lukas

In this episode, I am joined by fellow running podcasters - Angie and Trevor from the Marathon Training Academy. We give quick intros on us and then g...

Episode #287: On Dreaming Big and Broken Hearts with Kara Goucher

26 Aug 2022

Contributed by Lukas

Last week, Kara shared a tweet that inspired me. It read: "One of life's biggest lessons- you don't always get what you want. You can do everything ri...

Episode #286: 12 Tips for First-Time Marathoners

20 Aug 2022

Contributed by Lukas

First-time marathoners have a very special place in my heart as a coach. It is powerful and very inspiring to watch someone cover 26.2 miles for the f...

Episode #285: 9 Common Mistakes in Managing Injury

12 Aug 2022

Contributed by Lukas

Managing running injuries is hard for so many reasons. One reason is that the prevailing wisdom on these injuries is generally just wrong, making it v...

Episode #284: The Seasons of Running

08 Aug 2022

Contributed by Lukas

On this show, I talk a lot about the mechanics of training and the X's and O's of each period in training. In many ways, that's the easy part. It's th...

Episode #283: Running in Heat + Positive Self-Talk

22 Jul 2022

Contributed by Lukas

In this episode, I give you a mini-smorgasbord of topics from recent questions I've received from athletes.  First of all, I talk about the practical...

Episode #282: Running and Longevity

18 Jul 2022

Contributed by Lukas

Do you want to do this sport for a lifetime AND smash big goals along the way?!? Then, this episode is for you. In it, I break down 18 intangible and ...

Episode #281: Pre-Gaming and Post-Gaming Your Runs

08 Jul 2022

Contributed by Lukas

People ask me about carb-loading all the time and if they should do it before a long run. Well in this episode, I answer that question and talk about ...

Episode #280: The Power of Progression

01 Jul 2022

Contributed by Lukas

In this episode, I teach the why, the what, and the how of a very important training principle... the power of progression. From warm-ups to easy runs...

Episode #279: Q&A on Running Fundamentals

24 Jun 2022

Contributed by Lukas

In this episode, I share the audio from an Instagram Live with my last guest Nicole Winter (@nicolemruns). She asks me questions from her audience on ...

Episode #278: From First Marathon to Boston Dreams with Nicole Winter

17 Jun 2022

Contributed by Lukas

In this episode, I welcome Rogue athlete Nicole (Rauch) Winter to the show. I coached Nicole to her first marathon in January, and now she has dreams ...

Episode #277: Running for "Late Bloomers"

10 Jun 2022

Contributed by Lukas

Thank you to a listener suggestion (and questions), this episode is dedicated to those that get a late start in running.  Regardless of when you star...

Episode #276: 10 Tips for a New Season

20 May 2022

Contributed by Lukas

Training for fall marathons and half marathon is upon us with the focus for many now shifted to goals in September, October, and November. That means ...

Episode #275: Running and Mental Health with Michael Wilt

13 May 2022

Contributed by Lukas

Disclaimer: This episode contains the story of one man's journey to face challenges with addiction and mental health (anxiety and depression). The dis...

Episode #274: Chasing Consistency

29 Apr 2022

Contributed by Lukas

Consistency is more important for your running improvement than anything else. What you do today or tomorrow - easy run, long run, or workout - matter...

Episode #273: The Passion and Occasional Apathy of Running

22 Apr 2022

Contributed by Lukas

In this episode, I get back to my growing series on the feelings of running. In this one, I talk about passion and apathy. What does it look like when...

Episode #272: All Things Boston Marathon

15 Apr 2022

Contributed by Lukas

Marathon Monday is back after a 3-year hiatus, and it's the 50th anniversary of women being officially allowed to enter the race. In this episode, I g...

Episode #271: 11 Running Hacks

08 Apr 2022

Contributed by Lukas

You know I don't believe in short-cuts in training, and this episode isn't about that. It is, however, about making your running life easier with some...

Episode #270: Super Shoes and Training

01 Apr 2022

Contributed by Lukas

Super shoes have revolutioned racing times in the last several years... there is no denying it. They can help you run a marathon anywhere from 1 to 5 ...

Episode #269: Getting the Most from Your Coach

25 Mar 2022

Contributed by Lukas

In this episode, I talk about coach-athlete relationships and how to optimize yours. Whether you have an in-person coach, a virtual coach, or are foll...

Episode #268: Faster as a Master with Sasha Gollish

11 Mar 2022

Contributed by Lukas

In this far-reaching conversation, I catch up with Sasha Gollish after her new indoor mile world record for a 40+ year old athlete. We talk about the ...

Episode #267: 5K-10K Training with My Coach Cathy Casey

04 Mar 2022

Contributed by Lukas

A listener slid into my instagram DMs (@roguechris) and asked me about my 5K/10K training for this spring. So, I decided to invite on my coach - Coach...

Episode #266: How-To Guide to the Tempo Workout

24 Feb 2022

Contributed by Lukas

The tempo workout is perhaps the single most important workout you will do as an endurance athlete, especially for those racing half marathons and mar...

Episode #266: How-To Guide to the Tempo Workout

24 Feb 2022

Contributed by Lukas

The tempo workout is perhaps the single most important workout you will do as an endurance athlete, especially for those racing half marathons and mar...

Episode #265: The Fear and Courage of Running

18 Feb 2022

Contributed by Lukas

To quote Brene Brown, "choose the great adventure of being brave and afraid at the exact same time." For us, running is that adventure, and this episo...

Episode #264: The Dos and Don'ts of Running Tech

11 Feb 2022

Contributed by Lukas

Running technology and wearables have come so far since the days of the simple, Timex Ironman watches that could store 10 laps. Now, we have GPS watch...

Episode #263: Austin Marathon and Half Marathon Pace Strategy

04 Feb 2022

Contributed by Lukas

It's been a while since I've broken down the course for the Austin Marathon and Half Marathon, and I haven't done so since the course changed in 2018....

Episode #262: Prepping for Downhill Races

28 Jan 2022

Contributed by Lukas

Downhill courses like Boston or the Revel races require unique preparation in order to perform your best. In this episode, I give you 6 things to cons...

Episode #261: The Magic of the Medium Long Run

22 Jan 2022

Contributed by Lukas

In last week's episode, I talked about the medium long run (MLR) as fundamental to my process goals in 2022. In this week's episode, I talk about why ...

Episode #260: My Process Goals for 2022

14 Jan 2022

Contributed by Lukas

Happy New Year in 2022! In this episode, I take you behind-the-scenes on my running journey as I chase a big goal of my own. I talk about the process ...

Episode #259: The Anxiety and Peace of Running

23 Dec 2021

Contributed by Lukas

Continuing on the theme of last week's episode, this is my final episode of 2021. This week, I talk about the anxiety and peace of running and how to ...

Episode #258: The Pain and Triumph of Running

15 Dec 2021

Contributed by Lukas

I am excited to be back to you after a mini hiatus around the Thanksgiving holiday. This episode is inspired by Taylor Swift of all people and her doc...

Episode #257: Defining Junk Miles (+NYC and Shalane)

10 Nov 2021

Contributed by Lukas

In this episode, I answer a listener question: how would you define "junk miles?" Do they exist and if so under what conditions? I don't love the term...

Episode #256: The Running Rogue Way

03 Nov 2021

Contributed by Lukas

I often get questions about my coaching philosophy. Well, I first wrote it down and codified it in 2016, and now I am sharing it here in summary so th...

Episode #255: Catching Boston with Molly Dykstra

27 Oct 2021

Contributed by Lukas

In episode 120 in April 2019, I chatted with Molly about her aspiration to qualify for Boston and her heartbreaking near-miss in April 2018 at Mt. Cha...

Episode #254: Post Marathon Musings

20 Oct 2021

Contributed by Lukas

October 10th and 11th brought an epic return to marathon racing in the US via the Chicago and Boston Marathons. The conditions were tough for many, bu...

Episode #253: Deciding What's Next for Your Training

06 Oct 2021

Contributed by Lukas

With fall races on the horizon again (or already done), you will soon be faced with the question: how do I continue to improve in my next training cyc...

Episode #252: Final Tips for London, Chicago, and Boston

29 Sep 2021

Contributed by Lukas

Congrats to everyone who ran in the Berlin Marathon this past weekend. It is so amazing to see major marathons happening again after such a long break...

Episode #251: Building and Executing Long Run Workouts

22 Sep 2021

Contributed by Lukas

The long run might be the most important run in any half marathon or marathon training block. However if you want to get the most from your training c...

Episode #250: Building Your Own Race Plan

15 Sep 2021

Contributed by Lukas

We have produced at least 7 episodes for this podcast on race planning for various courses throughout the country from flat like Houston or Chicago to...

Episode #249: Getting the Most from Your Prep Race

08 Sep 2021

Contributed by Lukas

So you want to do a half marathon before your marathon? Or a 10K before your half marathon? Great, but let's talk about it... In this episode, I give ...

Episode #248: Choosing Your Race Pace

01 Sep 2021

Contributed by Lukas

Training paces and race paces are correlated, but they do represent separate and distinct decisions on the path to your goal. In this episode, I talk ...

Episode #247: Embracing the Go Slow to Go Fast Philosophy

25 Aug 2021

Contributed by Lukas

In episode #240, I talked about the importance of slowing down in order to achieve your full potential. Unfortunately, that is so much easier said tha...

Episode #246: 9 Truths about Training Paces

18 Aug 2021

Contributed by Lukas

This topic might be the single biggest topic for questions that I get as a coach. What paces should I train at? How do these paces change with weather...

Episode #245: Lessons from the Olympic Games

11 Aug 2021

Contributed by Lukas

Who else is going through Olympics withdrawal like me?!? I'm happy to have more sleep but definitely miss the inspiration of the Games. In this episod...

Episode #244: The Taper Phase

04 Aug 2021

Contributed by Lukas

To finish my impromptu series on the phases of training, here is an episode on the taper phase of training (aka peaking mode). These are the final wee...

Episode #243: The Race-Specific Phase of Training

28 Jul 2021

Contributed by Lukas

Last week, we talked about the aerobic strength phase of training with a focus on building endurance through primarily effort-based work. In this epis...

Episode #242: Building Aerobic Strength

21 Jul 2021

Contributed by Lukas

As discussed in my recent episode on periodization, training should begin with a base or priming phase and then proceed to the aerobic strength phase ...

Episode #241: The Dos and Don'ts of Cross Training

13 Jul 2021

Contributed by Lukas

I often get the question: where does cross training fit into my run training?  The answer to that question is more nuanced than you might think. In t...

Episode #240: Slow Down, Get Your Time by Taking Your Time

29 Jun 2021

Contributed by Lukas

In one of the most counter-intuitive concepts in sports, you can only optimize your potential as a runner by slowing down. Yes, I said it. You have to...

Episode #239: Lessons from the Olympic Trials, Weekend 1

22 Jun 2021

Contributed by Lukas

Running is running. The elites do it more and faster, but their experiences aren't as different from ours as you might think. In this episode, I bring...

Episode #238: Hope and Houlihan

15 Jun 2021

Contributed by Lukas

With this episode, I take a departure from my usual training content to talk to you as fans. Yesterday, we learned that Shelby Houlihan, American reco...

Episode #237: Relaxed Running = Fast Running

08 Jun 2021

Contributed by Lukas

Long distance running is an efficiency game, and far too many of us are constantly pressing the edge and running ourselves ragged instead. Relaxed run...

Episode #236: 5 Tips for Training in the Heat

02 Jun 2021

Contributed by Lukas

It's that time of year in many places where the training starts to get hard thanks to the heat and humidity of the late Spring and Summer months. In A...

Episode #235: 4 Ways to Improve Your Running Form

25 May 2021

Contributed by Lukas

Many will try to sell you magical ways to improve your form through various "methods" and books of wizardry. To me, it's all snake oil. No one has a p...

Episode #234: Common Running Insecurities

18 May 2021

Contributed by Lukas

As a coach, I help athletes face insecurities related to their training all the time. I am here to tell you that: a) everyone faces these insecurities...

Episode #233: Dealing with Running Burnout

11 May 2021

Contributed by Lukas

As a by-product of the pandemic, I've seen more running burnout recently than normal. If you're in this place, it's ok. It's not your fault, but you d...

Episode #232: The Church of the Long Run

04 May 2021

Contributed by Lukas

The long run might be the most important element of any training program. And yet, many of us and many training programs aren't optimizing it. Or wors...

Episode #231: Adventures in Running and Business, The Rogue Expeditions Story

28 Apr 2021

Contributed by Lukas

In this episode, I talk with the full Rogue Expeditions team, Allison Macsas, Gabe Steger, and Sean Meehan about their new book Venture, The Rogue Exp...

Episode #230: Lessons in Goal Smashing

20 Apr 2021

Contributed by Lukas

There is nothing more inspiring to me that watching an athlete set a big goal, do the work, and then execute a plan to smash that goal. In this episod...

Episode #229: Let's Talk about Periodization

13 Apr 2021

Contributed by Lukas

In episode 227, we talked about priming yourself for the training to come for races in the fall. In this episode 229, we take that one step further an...

Episode #228: Letter to My Younger (Running) Self

06 Apr 2021

Contributed by Lukas

Last week, I saw a poignant letter from Lauren Fleshman to her younger self (linked below). It inspired me to think about the lessons I might share wi...

Episode #227: Time to Prime

30 Mar 2021

Contributed by Lukas

The birds are chirping, spring is in the air, and the virtual Boston Marathon just opened for registration. With fingers crossed and simultaneously kn...

Episode #226: Embracing Failure with Coach Tenille Hoogland

23 Mar 2021

Contributed by Lukas

Tenille Hoogland (@hooglandt) has a fascinating story in sport from growing up in Canada as a province-best synchronized swimmer to a later career as ...

Episode #225: Silencing Self Doubt

16 Mar 2021

Contributed by Lukas

Elite, amateur, and all degrees of fast, for those pushing toward a big goal, we all face self-doubt as runners. It might come as the everyday narrati...

Episode #224: Building Toward a Breakthrough

09 Mar 2021

Contributed by Lukas

In this episode, I start with an intro discussing my perspective on the virtual race announced recently by the Boston Marathon, where all athletes are...

Episode #223: The Art of the Recovery Run

02 Mar 2021

Contributed by Lukas

After a week off due to complications from the winter storm in Texas, I am back to you this week with 49 minutes all on the recovery run. As a coach, ...

Episode #222: The Myth of Race Weight

15 Feb 2021

Contributed by Lukas

You will commonly hear runners talk about getting to their "race weight" in order to achieve their goals on race day. I'm here to tell you that, as a ...

Episode #221: Pain, Clinical Somatics, and Running Injuries with Sarah Warren

08 Feb 2021

Contributed by Lukas

In episode 216, I discussed a book I had discovered during my sabbatical: The Pain Relief Secret How to Retrain Your Nervous System, Heal Your Body, a...

Episode #220: Anatomy of a Down Week

02 Feb 2021

Contributed by Lukas

In this short and sweet episode, I start with discussion on the new date for the Boston Marathon and give my predictions on whether or not the fall ma...

Episode #219: Back to the Basics, 5 Pillars of Long Term Running Success

26 Jan 2021

Contributed by Lukas

As I enter 2021, one of the themes in my personal running journey is to get back to the basics of the work, to embrace and enjoy the fundamentals in o...

Episode #218: Introducing Kids to Running with Cami Hawkins, CEO of Marathon Kids

18 Jan 2021

Contributed by Lukas

In this conversation, I talk with Cami Hawkins, CEO of Marathon Kids, about getting kids to fall in love with running. Marathon Kids is a national org...

Episode #217: Navigating Life and Running Shoes with Michael Krajicek, Founder of Atreyu Running

11 Jan 2021

Contributed by Lukas

I am excited to bring you this conversation with Michael Krajicek, founder of Atreyu Running. Michael's story is a fascinating one as a renaissance ma...

Episode #216: Fresh Start in 2021

04 Jan 2021

Contributed by Lukas

In this episode to kick off the new year, Chris returns to his hosting duties and welcomes guest James Dodds to the conversation. James is a prior gue...

Episode #215: Inspirational Women with Molly Dykstra

28 Dec 2020

Contributed by Lukas

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-B...

Episode #214: Inspirational Women with Brenda Stephens

21 Dec 2020

Contributed by Lukas

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-B...

Episode #213: Inspirational Women with Emily Kozel

14 Dec 2020

Contributed by Lukas

In this conversation, we feature a Rogue coach from our Austin  community – Emily Kozel. As mentioned in episode 207, Chris will be taking a break ...

Episode #212: Inspirational Women with Emily Howell

07 Dec 2020

Contributed by Lukas

In this conversation, we feature a long-time Rogue member Emily Howell as she tells her story about how running has helped her through a variety of pe...

Episode #211: Inspirational Women with Janie Hayes

30 Nov 2020

Contributed by Lukas

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-B...

Episode #210: Inspirational Women with Amy McClung

23 Nov 2020

Contributed by Lukas

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-B...

Episode #209: Inspirational Women with Shannon Suess

16 Nov 2020

Contributed by Lukas

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-B...

Episode #208: Inspirational Women with Dionn Schaffner

09 Nov 2020

Contributed by Lukas

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-B...

Episode #207: Inspirational Women Series with Allison Macsas

02 Nov 2020

Contributed by Lukas

In this episode, we kick off a series of interviews with *regular* women who will bring you maximum inspiration for running and life. First up is epis...

Episode #206: True or False, Running Injury Edition with Brodie Sharpe

26 Oct 2020

Contributed by Lukas

In this week's episode, Brodie Sharpe, physiotherapist and host of the Run Smarter podcast joins me for a new edition of the true-false episodes. This...

Episode #205: Tracking Heart Rate Variability and How to Apply It

20 Oct 2020

Contributed by Lukas

With the proliferation of new wearable technology (including the Oura ring and Whoop band), you may have heard the term - heart rate variability - as ...

Episode #204: Conducting a Stress Management Audit with Jason Brooks

12 Oct 2020

Contributed by Lukas

In this episode, Jason Brooks joins me for the 2nd part of our two part conversation on stress. In episode 202, we discussed total stress loan and the...

Special Episode: London Marathon Recap, 2020

09 Oct 2020

Contributed by Lukas

In this episode, I break down all of the action in the London Marathon from Kipchoge's big defeat to Sara Hall's kick finish for 2nd and everything in...

Episode #203: The Practical Side of Dealing with Injury

05 Oct 2020

Contributed by Lukas

If you are a listener with a question, be careful what you ask because you might just end up on the show! In this week's episode, I talk to listener S...

Episode #202: Total Stress Load + Stress Inventory

28 Sep 2020

Contributed by Lukas

In this episode, I begin with a preview of the London Marathon including my picks for the elite race coming on Sunday, October 4th. Who will win in th...

Episode #201: Training by Effort

21 Sep 2020

Contributed by Lukas

In this episode, I talk about the why, what, and how of effort-based training. It's important to remember that achieving your fitness goals is directl...