The MicroCast
Episodes
The Performance Trap: What Elite Male Athletes Get Wrong About Discipline, Leanness, and Control
17 Mar 2026
Contributed by Lukas
If you've ever thought "I'm not dieting, I'm optimizing", this episode is for you.We're dropping this one from the Your Diet...
5 Most Overhyped Ideas in Endurance Training (And What Actually Works)
11 Mar 2026
Contributed by Lukas
Meet coach Kyle Jones, a master's athlete dedicated to helping other runners achieve their biggest goals, no matter their age. See more and book a...
Should You Run Twice a Day? The Science Behind Running Doubles
04 Mar 2026
Contributed by Lukas
Running twice a day sounds serious, but is it actually right for you? This week, Zoë and TJ dig into the full science of doubles: what they are, what...
What Coaching Actually Is (And Isn't) with Cliff Pittman, CTS Coaching Development Director
25 Feb 2026
Contributed by Lukas
We brought in the person we trust with our own training. Cliff Pittman is the Director of Coaching at Carmichael Training Systems, which means he'...
Are You Playing Your Own Game? + Value Capture, Running by Feel, and the Guy Running 30 Hundreds a Year
18 Feb 2026
Contributed by Lukas
Is your watch making you a worse runner? We dig into two powerful books — The Way of Excellence by Brad Stulberg and The Score by C. Thi Nguyen — ...
The Science of Going Long: How to Train Beyond Your Comfort Zone
10 Feb 2026
Contributed by Lukas
You've got a distance that sounds impossible — maybe it's a marathon, maybe it's a 100-miler. The process for preparing to go longer tha...
7 Biggest Nutrition Mistakes Runners Make (And How to Fix Them)
04 Feb 2026
Contributed by Lukas
Is fasted running sabotaging your performance? Are you accidentally under-eating on your hardest training days? This week, we break down the seven mos...
6 Principles for Training Through Big Life Changes
28 Jan 2026
Contributed by Lukas
How do you keep training when life gets stressful? Whether you're navigating a new job, new baby, a big move, or personal loss, your body processe...
How to Return to Running After Time Off , Plus: Burrito League and Plyometrics!
21 Jan 2026
Contributed by Lukas
Taking time off from running, whether from injury, illness, or life—doesn't have to derail your progress. In this episode, we break down the act...
When Cross-Training Helps Runners (And When to Just Run More)
14 Jan 2026
Contributed by Lukas
📧 [email protected]🌐 microcosm-coaching.com💬 Foothills Community: $10/month (code FOOTHILLS10)Does cross-training actually he...
5 Signs Your Runs Aren't Easy Enough
08 Jan 2026
Contributed by Lukas
Happy New Year! Welcome to our first episode of 2026.We kick things off with our Athens Big Fork Trail Marathon race recap—Zoe ran an 8-minute PR af...
5 Off-Season Habits That Will Make You a Stronger Runner in 2026
31 Dec 2025
Contributed by Lukas
Your off-season choices today determine your race day results tomorrow.Most runners get the transition season completely wrong—they either hammer th...
Coaches' Mailbag — Your Running Questions Answered
23 Dec 2025
Contributed by Lukas
Listener Q&A: Your Trail & Ultra Running Questions AnsweredHoliday grab bag episode! We answer your most-asked questions about ultras, gear, a...
5 Running Studies That Actually Matter in 2025 (Skip the Hype)
17 Dec 2025
Contributed by Lukas
We break down the five most important running studies of 2025 and give you a framework for deciding which science actually deserves your attention, an...
5 Running Lessons I Wish I Learned Sooner | Advice from Experienced Runners
10 Dec 2025
Contributed by Lukas
We're back after a quick Thanksgiving break to share the running wisdom we wish someone had told us years ago. Drawing on interviews with experien...
11 Things Every Runner Should Do to Reach Their Potential
03 Dec 2025
Contributed by Lukas
What separates athletes who reach their potential from those who plateau? In this fan-favorite episode, Coach TJ and Zoe break down 11 guiding princip...
RED-S Explained: Why Underfueling Hurts Your Performance More Than You Think
25 Nov 2025
Contributed by Lukas
Training harder but not getting faster? Dealing with recurring injuries? The problem might be your fuel.Before Thanksgiving, I'm sharing an episod...
5 Science-Backed Ways to Prevent Running Injuries: What Actually Works (and What Doesn’t)
19 Nov 2025
Contributed by Lukas
👍 Subscribe for weekly evidence-based training advice💻 Learn more about 1:1 coaching: https://www.microcosm-coaching.com📸 Follow us on Instag...
Stop Overthinking Your Training: How to Simplify and Run Better
12 Nov 2025
Contributed by Lukas
Want to train smarter, run stronger, and stop second-guessing your training? This episode dives into one of the biggest pitfalls we see as coaches: ov...
Running Recovery Myths and Metabolism Mistakes: What Actually Works for Endurance Athletes
05 Nov 2025
Contributed by Lukas
Want to train smarter, fuel better, and understand what your body actually needs? This episode unpacks the real science behind endurance training and ...
The Science of the Long Run, Plus: Creatine & Burnout
29 Oct 2025
Contributed by Lukas
If you’re running the 2026 Boston Marathon, don’t miss our Run Your Best Marathon at Boston Webinar Series—four live sessions led by certified M...
5 Ways to Make the Most of Your Training Year
21 Oct 2025
Contributed by Lukas
Want a better year without burning out? Zoë and TJ share a practical, five-step blueprint to use your transition season to set up your best race year...
Steady State vs. Tempo vs. Threshold
14 Oct 2025
Contributed by Lukas
Ever wonder what the difference really is between tempo, steady state, and threshold runs? In this episode of the MicroCast, coaches Zoë and TJ break...
5 Ways to Rock Your Recovery + Why Is Treadmill Running So Hard?
07 Oct 2025
Contributed by Lukas
If treadmill season makes you question your fitness — you’re not alone. This week, Coach Zoë and TJ dig into why treadmill running often feels ha...
5 Ways to Nail Your Next Workout & Staying Motivated Through Injury
30 Sep 2025
Contributed by Lukas
🔥 Want to get more out of your training? This episode breaks down the five most important ways to nail your workouts—whether you’re training fo...
When to Take a Down Week & Weighted Vests and Fatigue Resistance
24 Sep 2025
Contributed by Lukas
This week on the Microcast, Zoë and TJ run through a stack of running myths and training debates—some serious, some a little silly.First up: Hot or...
Run Rabbit Run 100 Race Recap: Storms, Strategy & Mental Flexibility
16 Sep 2025
Contributed by Lukas
What happens when a hundred-mile race turns into a snowstorm survival test? In this episode, Zoë and TJ break down their very different experiences a...
5 Ways To Nail Your Taper, Plus: Mental Fatigue, Simplified Logistics, and Race-Week Execution
10 Sep 2025
Contributed by Lukas
🔥 Race week is here! And with it, taper tantrums, heavy legs, and the mental games that can make or break your performance. In this episode, Coach ...
Minimizing Muscle Damage, Talking through the Colon Cancer Study, and How Social Media Slows You Down
02 Sep 2025
Contributed by Lukas
Are ultrarunners at higher risk of colon cancer? Can scrolling before a workout actually make you slower? And is muscle damage( not gut issues) the bi...
Aid Station Efficiency, Fat Adaptation Myths, and Training Volume Explained
26 Aug 2025
Contributed by Lukas
🔥 Wondering how much training volume you really need to get faster, avoid burnout, and stay injury-free? In this episode, Zoë and TJ break down th...
5 Science‑Backed Pacing Rules for Ultras
19 Aug 2025
Contributed by Lukas
🔥 Want to finish your next ultra stronger and avoid the dreaded late-race fade? This episode breaks down five science-backed pacing strategies ever...
Who Gets to Be an Athlete? Endurance Fueling Myths, Carb Periodization & Race-Day Resets
14 Aug 2025
Contributed by Lukas
Who gets to call themselves an athlete — and how should you fuel like one? In this special crossover episode from Your Diet Sucks, Coach Zoë and r...
5 Workouts Every Runner Needs to Get Faster (Without Burning Out)
05 Aug 2025
Contributed by Lukas
Want to run faster, whether you’re training for a 5K, marathon, or 100-mile ultra? In this episode, Zoë and Coach TJ break down five proven ways to...
Protein: Hype vs. Reality
29 Jul 2025
Contributed by Lukas
Coach TJ is on vacation this week, so we're dropping a recent favorite episode of YDS in the feed!Protein is everywhere—from protein-packed cereals ...
Fuel Smarter, Run Stronger: Endurance Nutrition Myths Busted
22 Jul 2025
Contributed by Lukas
This episode breaks down what runners really need to know about fueling — with zero gimmicks and all the science.Whether you're training for a mara...
TJ's Silver Rush Recap + Training For Busy Runners
16 Jul 2025
Contributed by Lukas
🔥 Wondering if you really need to follow your training plan to the letter? This episode unpacks how flexible training frameworks can actually make ...
5 Myths Holding Your Running Back
08 Jul 2025
Contributed by Lukas
Train Smarter, Not Harder: How to Use B Races and Avoid the Worst Running MythsThinking about racing your way to peak fitness? In this episode, Coach ...
Master Downhill Running: Technique, Strength & Mindset for Trail Runners
01 Jul 2025
Contributed by Lukas
Struggling with downhill running? Want to avoid trashed quads and gain free speed on the trails? This episode teaches you exactly how to master downhi...
Block vs. Mixed Training, Best Gels for Running, and Making Data Actually Useful
24 Jun 2025
Contributed by Lukas
Zoë is at a writing conference this week, so we're dropping this banger of a replay in the feed!Feeling overwhelmed by running data? Wondering if...
How to Train for High Altitude Races: Acclimatization & What Actually Works
17 Jun 2025
Contributed by Lukas
🔥 Training for a high-altitude ultramarathon like Leadville? Wondering if heat suits actually work — or if you really need to drop $1K on a hypox...
Top 5 Science-Backed Reasons Runners DNF – And How to Prevent Them
03 Jun 2025
Contributed by Lukas
GI distress. Muscle damage. Hyponatremia. Mental fatigue. Bad pacing. In this evidence-packed episode, we break down the five most common scientific c...
How to Set Your Running Zones: VO2 Max, Lactate, and Why Your Zones Might Be Wrong
28 May 2025
Contributed by Lukas
🔥 Want to train smarter and avoid common mistakes? This episode covers how to actually set your running zones — without falling into data traps o...
Heat Training for Runners: What Works, What’s Hype, and How to Do It Right
21 May 2025
Contributed by Lukas
🔥 Training for a hot race or summer marathon? This episode is your ultimate guide to heat training for runners — including what actually works, w...
How to build Real Mental Toughness and the Limits of AI Coaching
13 May 2025
Contributed by Lukas
Can AI replace a running coach? Should you hike or run uphill when training for an ultra? And what does real mental toughness look like for endurance ...
The 5 Most Debated Ideas in Endurance Training—And What the Science Actually Says
06 May 2025
Contributed by Lukas
🔥 Think you know the best way to train? Think again. In this episode, Coaches Zoë and TJ tackle five of the most debated ideas in endurance traini...
Stress Is Stress: Strength Training Timing, Gut Myths & the Truth About Recovery
30 Apr 2025
Contributed by Lukas
Please leave us a review wherever you listen!What actually happens when you try to gut train with a cheeseburger? Why is stacking strength work after ...
The 5 Running Studies Every Athlete Should Know (Training, Fueling, Injury Risk + More)
22 Apr 2025
Contributed by Lukas
Want to train smarter—not just harder?This episode breaks down five of the most important peer-reviewed running studies from the past year, with rea...
How Long Does It Actually Take to Get Fit? Training Timelines, 200-Milers, and Coaching at the Edge of Science
15 Apr 2025
Contributed by Lukas
We're back—and this one's a certified banger. In this episode, we start with a round of Hot or Not, weighing in on training camps, six-week shred pl...
Ultra Recovery, Speed Training Myths & Mid-Run Bananas: Hot Takes + Science-Backed Advice
08 Apr 2025
Contributed by Lukas
Welcome back to the pod! This week, we’re diving deep into the science and strategy behind ultra recovery, speed training myths, and (yes) mid-run b...
UTMB Chianti Recap: We Hitchhiked to a UTMB Race and Ran Through Castles
01 Apr 2025
Contributed by Lukas
We’re back from Italy—and wow, we’ve got stories. In this episode, Zoë and TJ break down their race experience at the Chianti Castles UTMB 123K...
Goal Setting, and Staying Motivated Without Racing
25 Mar 2025
Contributed by Lukas
In this episode of the MicroCast from Microcosm Coaching, we dive deep into the practical side of effort-based training, post-race recovery, and the p...
The Race Weight Trap: How It Can Hurt Your Performance
18 Mar 2025
Contributed by Lukas
Is “racing weight” really the key to better performance, or just another endurance sports myth? In this episode, Kylee Van Horn and Zoë Rom dive ...
Why You Slow Down in the Second Half of a Race (and How to Fix It!)
12 Mar 2025
Contributed by Lukas
Why do so many runners hit a wall in the second half of a race? Is it fueling? Pacing? Mental fatigue? In this episode, we break down the most common ...
Evidence-Based Training: How Science Should (and Shouldn’t) Guide Your Training
05 Mar 2025
Contributed by Lukas
This episode is packed with hot takes, science, and training wisdom.🔥 In this episode, we cover:✅ The hot or not takes on hybrid athletes, run cl...
How Much Training Can You Skip Without Losing Fitness? (The Science of Minimum Effective Dose)
26 Feb 2025
Contributed by Lukas
In this episode of the MicroCast, Zoë and TJ dive deep into a fascinating study that reveals the minimum effective dose of training needed to maintai...
Why Your Longest Run Isn’t What Matters - and Should You Train by Time or Mileage?
19 Feb 2025
Contributed by Lukas
Are you obsessed with hitting big mileage numbers? Wondering if your longest run is long enough? In this episode of The MicroCast, we break down why y...
Mental Training For Runners and How To Prevent Running Injuries
11 Feb 2025
Contributed by Lukas
How do you train smarter, recover better, and push past mental barriers in running? In this episode of The MicroCast, Zoë Rom sits down with Coach TJ...
How to Fix Your Running Form and to Run Easy!
05 Feb 2025
Contributed by Lukas
Coaches Zoë Rom and TJ David break down the key ingredients for smarter training and a healthier relationship with running. They kick things off with...
Building Training Volume: Tips for Running Longer Distances (Even Your First Ultra!)
28 Jan 2025
Contributed by Lukas
In this episode, Zoë teams up with Coach TJ David to unpack the highs, lows, and lessons learned from her recent boot camp experience, where she tack...
Road Shoe Power Ranking & Lactate Threshold Training For Runners
21 Jan 2025
Contributed by Lukas
Winter miles, we’ve got your back! Coach Zoë Rom and Coach TJ David tackle everything you need to know about cold-weather training, from staying mo...
High-Carb Fueling, Breaking Through Training Plateaus, and Gel Power Rankings
15 Jan 2025
Contributed by Lukas
Join Coach Zoë Rom and Coach TJ David as they dive into the science and strategies behind optimizing endurance performance. In this episode, the host...
Coach Kylee and Zoe Answer Your Nutrition and Diet Questions!
10 Jan 2025
Contributed by Lukas
Happy New Year! It’s the season of crash diets and bad advice, so we’re here to cut through the noise with evidence-based answers to your nutritio...
Want to Get Better at Running? Nail the Fundamentals.
09 Jan 2025
Contributed by Lukas
Join Coaches Zoë and TJ as they dive into a reflective and forward-looking conversation about the nature of time, personal growth, and the lessons le...
How Runners Can Navigate Injury Recovery
18 Dec 2024
Contributed by Lukas
In this episode, Zoe Rom and coach TJ David discuss various recovery methods for runners, including the effectiveness of compression boots, icing, and...
Nutrition Periodization For Runners
11 Dec 2024
Contributed by Lukas
Summary In this episode, Zoe Rom and Coach TJ discuss the importance of recovery runs, the pros and cons of setting yearly mileage goals, and the sig...
Ask A Running Coach Anything!
05 Dec 2024
Contributed by Lukas
In this episode, Zoe and Coach TJ address listener questions covering a wide range of topics related to running and coaching. They discuss common misc...
Coach TJ's Spartan Race Recap and Post Race Recovery Tips!
27 Nov 2024
Contributed by Lukas
In this conversation, Zoe and TJ discuss their recent experiences in racing, focusing on the importance of nutrition, strength training, and mental pr...
11 Things Every Runner Should Do
21 Nov 2024
Contributed by Lukas
Dropping an oldie but a goodie into the feed! Check out this episode about 11 things every runner should do to reach their potential.
How Long Does It Take To Get Faster?
13 Nov 2024
Contributed by Lukas
In this conversation, Coaches TJ and Zoe discuss various topics related to athletic performance, coaching, and the impact of technology on training. T...
Strength Training For Runners
06 Nov 2024
Contributed by Lukas
Summary In this conversation, Zoe discusses the importance of zooming out to analyze training patterns and the significance of periodizing strength t...
Running and Training Through Menopause
29 Oct 2024
Contributed by Lukas
In this conversation, Zoe discusses various topics related to running, coaching, and women's health. The discussion begins with light banter about cof...
"Blue Collar" Training for Runners with Physically Demanding Jobs
22 Oct 2024
Contributed by Lukas
Summary In this conversation, Zoe and Coach TJ discuss various aspects of training for athletes, including the effectiveness of core exercises, the r...
Hybrid vs. Block Training Periodization for Runners, and What Data Actually Matters
15 Oct 2024
Contributed by Lukas
In this conversation, Zoe and Coach TJ discuss their recent vacation, the challenges of balancing training with leisure, and the importance of periodi...
Our Top Ten Favorite Workouts for Runners
07 Oct 2024
Contributed by Lukas
We're diving into the archives for this fun episode of the MicroCast! Coach Zoë Rom and Coach TJ David break down their favorite workouts, and why - ...
The Bad Ideas Draft. Worlds Worst Nutrition, Training, and Running Advice Ever!
30 Sep 2024
Contributed by Lukas
The Bad Ideas Draft! Hosted by coaches TJ David, Zoë Rom and special guest coach Sean Van Horn. From Low Carb High Fat Diets to Hot...
The "Best" Running Cadence, Running on Soft Surfaces, and Transition Season!
24 Sep 2024
Contributed by Lukas
In this conversation, Zoe and Coach TJ explore various aspects of running training, including the concept of the off season, the role of music while r...
Fatigue, Perfectionism and Cycle Syncing!
18 Sep 2024
Contributed by Lukas
In this episode, Zoe and Coach TJ discuss their experiences at the Run Rabbit Run 100, the importance of community in athletics, and delve into variou...
Coach Zoë on For The Long Run!
10 Sep 2024
Contributed by Lukas
This week, we're sharing a special collaboration with our good buddy Jonathan Levitt at For the Long Run before we're back in your feeds with ...
How To Set Better Running Goals - And Train Without Goals!
27 Aug 2024
Contributed by Lukas
In this podcast episode, Coach TJ and Zoe discuss various topics related to training and recovery for athletes. They answer questions from listeners, ...
Coach Zoë's Leadville 100 Race Recap!
19 Aug 2024
Contributed by Lukas
Coach Zoë breaks down her second-place finish at the Leadville 100.
How to Get Better at Running Downhill and Leadville 100 Preparation!
13 Aug 2024
Contributed by Lukas
In this conversation, Coach TJ and Zoe discuss various topics related to ultra running, including pacing for ultra distances, carb loading, running do...
The Most Common Questions Coaches Get About Running
05 Aug 2024
Contributed by Lukas
In this podcast episode, Coach TJ and Zoe discuss their favorite lessons from the Olympics, common questions from coaches, and a study on the differen...
The Six Biggest Training Mistakes Athletes Make
29 Jul 2024
Contributed by Lukas
In this conversation, Coach TJ and Zoe discuss various topics related to nutrition, training, and race preparation. They announce the launch of their ...
Your Diet Sucks - The Zero Calorie Ultra
24 Jul 2024
Contributed by Lukas
Would you run 100 miles with zero calories? Should you? In episode two, we break down the history - and the science - of fasting. We dive into why ath...
Introducing Your Diet Sucks - Why Athletes Fall For Diet Bullsh*t
24 Jul 2024
Contributed by Lukas
Welcome to episode one! Get to know hosts Kylee Van Horn and Zoë Rom and why they’re endlesslessly fascinated with food. In this episode, we ask wh...
Supplements That Work, and How To Track Your Training
22 Jul 2024
Contributed by Lukas
In this conversation, Coach TJ and Zoe discuss the only five supplements that have evidence-based performance benefits: creatine, caffeine, nitrates, ...
V02max Matters For All Runners. Here's How to Improve Yours.
15 Jul 2024
Contributed by Lukas
In this conversation, Zoe and Coach TJ discuss various topics including NSAIDs, the elliptical, intermittent fasting, aid station quesadillas, and wha...
Altitude Training For Runners plus a Silver Rush 50 Recap!
09 Jul 2024
Contributed by Lukas
Find us online at Microcosm Coaching.https://www.microcosm-coaching.com/ Coach TJ and Coach Zoe discuss their recent experiences with racing and train...
Coach TJ's Western States Endurance Run Recap!
02 Jul 2024
Contributed by Lukas
Coach TJ discusses his experience running the Western States 100-mile race and shares insights on racing in hot conditions, managing downhill sections...
How To Train For Your First 100 Mile Race. Plus, Injury Prevention!
11 Jun 2024
Contributed by Lukas
In this conversation, Coach TJ and Zoë discuss various topics related to training for ultramarathons. They start with some light-hearted banter befor...
How To Get Better At Running Uphill
04 Jun 2024
Contributed by Lukas
In this conversation, Coach TJ and Zoë discuss the use of salt pills during races, the benefits of drinking water, the preference for flasks over bla...
Should You Actually Be Heat Training?
27 May 2024
Contributed by Lukas
In this Microcast episode, Coach Zoe and TJ discuss the effectiveness of plyometrics in running, the value of reading race reports, the impact of chan...
How Specific Should Your Training Be?
20 May 2024
Contributed by Lukas
Join our Foothills Tier Here!! In this conversation, TJ and Zoe discuss their recent experiences with boot camps and races. They talk about the benefi...
How To DNF Your First Ultra
06 May 2024
Contributed by Lukas
In this conversation, Zoë and TJ discuss various topics including Pop-Tarts, hiring a coach for your first ultra, the Garmin recovery score, pacing a...
Why Runners Should Train by Effort, Not Heart Rate
29 Apr 2024
Contributed by Lukas
Runners should shift away from focusing on data and tech to truly learn how to gauge their efforts. Tune in to find out why using RPE is better than a...
Faster as a Master: Training For Athletes Over 40
22 Apr 2024
Contributed by Lukas
We dive into the physiology of aging for athletes and how everyone can embrace the aging process. Even if you're not yet a master athlete, there i...
When Should You Wear Carbon Supershoes? And Lake Sonoma Recap!
15 Apr 2024
Contributed by Lukas
When should athletes wear supershoes? We discuss when athletes will get the most out of carbon supershoes and what to consider when training and racin...
Spring Trail Training Tips and Using Races to Train For Ultras
08 Apr 2024
Contributed by Lukas
In this episode, coach Zoë and TJ talk about maximizing spring trail training to prepare for summer races and adventures. Plus, we talk about how TJ ...
The Inside Out Athlete with Mental Performance Consultant Lucie Hanes, M.S. Applied Sports Psych
11 Mar 2024
Contributed by Lukas
We have a special guest on this week's podcast, Mental Performance Consultant and Professional Trail Runner and Climber, Lucie Hanes. Lucie has fi...
11 Guiding Principles for Athletes Who Want to Reach Their Potential. Plus Real Foods Hot or Not.
26 Feb 2024
Contributed by Lukas
On this week's podcast, coaches TJ David and Zoë Rom take a deep dive into the guiding principles athletes can use to help shape their training w...