The Performance Podcast
Episodes
79: Shin Splints, Race Pace Doubts & Training Your Mental Edge
18 Mar 2026
Contributed by Lukas
Ever wondered why shin splints appear out of nowhere or why race pace feels impossible in training? In this episode we break down the science behind ...
78: Why Running Feels Hard (Even When You’re Fit) and Your Pep Talk for the Hard Weeks
06 Mar 2026
Contributed by Lukas
If you've ever felt like your cardio is fine but your legs just can't keep up, you're not imagining it. Running has very specific muscula...
77: Strength Training for Aesthetics vs. Performance
24 Feb 2026
Contributed by Lukas
Are you lifting to look strong or to perform strong? In this episode of The Performance Podcast, we break down the key differences between aesthetic-b...
76: Is Zone 2 Running Overrated?
11 Feb 2026
Contributed by Lukas
Zone 2 training has taken over the endurance world — but is it actually the key to better performance, or just another fitness trend?In this episode...
75: Structure Matters: Building Endurance Without Killing Strength
03 Feb 2026
Contributed by Lukas
Can you train endurance without losing strength, power, or muscle? In this episode we bust myths and break down the science behind concurrent trainin...
74: Ask Your Coach— The Science of Performance: Cold Breathing, Knee Pain, Strength, and Carb-Load
22 Jan 2026
Contributed by Lukas
Ask your coach series! Cold-weather running, knee pain during training, strength splits, carb loading — how do you know what actually works? In this...
73: What Running Economy Means for Your Performance
15 Jan 2026
Contributed by Lukas
Running economy is one of the most important — and misunderstood — factors in endurance performance. While VO₂ max and lactate threshold often g...
72: Post Marathon Recovery Plan
09 Jan 2026
Contributed by Lukas
After months of structured training and race-day effort, true recovery goes beyond when you can run again. In this episode, we break down why post-mar...
71: Hybrid Build Challenge: What to Expect + How to Build Habits that Last
19 Dec 2025
Contributed by Lukas
In today's episode, we cover everything you need to know about the Hybrid Build Challenge inside the Commit app that officially starts January 5...
70: Balancing Strength + Running Without Burnout
02 Dec 2025
Contributed by Lukas
In today's episode, I’m pulling back the curtain on the hybrid training framework I use with my athletes, and in my own routine, to balance strength...
69: Running for the Long Haul: How to Improve Year by Year
13 Nov 2025
Contributed by Lukas
In this episode, we dive into why running is a long-haul game and why patience is one of your most important training tools. Whether you’re chasin...
68: Optimizing Your Life in Every Season: The Science of Better Living
05 Nov 2025
Contributed by Lukas
In this episode of The Performance Podcast, we dive into what it really means to optimize the way you live — physically, mentally, and emotionally ...
67: Plan Your Race Year Like a Pro: Using Macro and Micro Cycles to Peak at the Right Time
22 Oct 2025
Contributed by Lukas
In this episode, we break down how to strategically plan your training and race calendar using macro and micro cycles — whether you’re targeting a...
66: The Power of Consistency
24 Sep 2025
Contributed by Lukas
Consistency. It’s a word that gets thrown around a lot, but for good reason. Consistency is about the patterns you repeat. It’s about showing up f...
65: Strength Training Matters, Science-Backed + Experience
10 Sep 2025
Contributed by Lukas
This episode breaks down the importance of strength training and essential strength training tips for maximum performance. Learn why strength training...
64: How Crank Sports Redefined Sports Nutrition with Founder Mike Mathewson
22 Aug 2025
Contributed by Lukas
Crank Sports has been fueling athletes since 2001, and over the years they’ve carved out a strong place in the endurance world with their innovative...
63: Recovery Is a Skill and Here’s How to Build It
06 Aug 2025
Contributed by Lukas
In this episode, we dive into the less obvious signs of under-recovery, and why your nervous system, not just your habits, might be the missing piece....
62: The Foundations of Wellness: Sleep, Energy, Lifestyle & Stress
31 Jul 2025
Contributed by Lukas
In this episode, we’re breaking down the four pillars of wellness: sleep, energy balance, lifestyle habits, and stress management. You’ll lear...
61: Lifting weights, movement mastery - how to start, why it's safe, plus a mindset reset
24 Jul 2025
Contributed by Lukas
In this episode, we break down one of the most misunderstood parts of training, lifting heavy. Whether you're a runner, a beginner, or someone loo...
60: In-Season Vs Off-Season Strength Training
04 Jul 2025
Contributed by Lukas
Today we discuss the difference between in-season and off-season weight training when training for a half or full marathon. Whether you’re gearing u...
59: Marathon Nutritionist Kristy Baumann
20 Jun 2025
Contributed by Lukas
Today we're joined by Marathon Nutritionist: Kristy Baumann, Registered Dietician and 13 time marathoner. Whether you're training for your fir...
58: Running Smart in the Heat - Summer Strategies for Stronger Runs
10 Jun 2025
Contributed by Lukas
Whether you're training for a fall marathon, trying to maintain your base, or chasing some summer speed, this episode is all about training smarter, n...
57: Hybrid Training Basics 101
06 Jun 2025
Contributed by Lukas
Hybrid training is a fitness approach that combines endurance training (like running, cycling, swimming) with strength training. The goal is to de...
56: Why tackling the shorter distance races can be your marathon secret weapon
01 Jun 2025
Contributed by Lukas
Today we'll be exploring strategic advantages of focusing on shorter races and developing a strong aerobic base and how those are crucial steps toward...
55: Mastering the Art of Effort-Based Training — Running by Feel
14 May 2025
Contributed by Lukas
One of the most powerful tools in a runner's toolkit: running by feel. Running by feel means pacing and adjusting your effort based on internal cu...
54: Working Out in a Fatigued State — Should You Push or Pull Back?
06 May 2025
Contributed by Lukas
Today we're diving into a topic that every athlete, recreational or competitive, has faced at some point: what should you do when you approach a ...
53: Boston Marathon + Science of Hydration & Fueling
01 May 2025
Contributed by Lukas
In this episode, I’m sharing my Boston Marathon experience from Hopkinton to Boston. Then we’re diving into the science of fueling and hydration —...
52: Ask your coach series - Maintain Pace, Energy Drinks, Coaching Ingredients
14 Apr 2025
Contributed by Lukas
Today’s episode is part of the “Ask Your Coach” series!We kicked things off with a quick life update as I move closer to race day in Boston, the...
51: Do Colder Temps Affect Running Performance?
08 Feb 2025
Contributed by Lukas
Do colder temps affect running performance? Throughout this podcast, we'll answer the question of do you run slower in the cold, and offer some tips o...
50: Heel Striking + Building Mileage Safely
21 Jan 2025
Contributed by Lukas
Today we start with an ask your coach question: is heel striking bad? Then we get into how to increase running mileage safely (specifically for distan...
49: How to Run Longer Without Getting Tired
10 Jan 2025
Contributed by Lukas
Today we explore more than 10 effective tips for running without getting fatigued. While there's no one-size-fits-all solution for endless energy on y...
48: 3 Tips to Make a Running Comeback & Are Warmups Necessary
11 Dec 2024
Contributed by Lukas
Ask your coach series: How to make a running comeback? And are warm-ups really necessary?Whether it was an injury, a major life change or an unplanned...
47: Ask your coach series - Defined Body, Post Marathon Training
04 Dec 2024
Contributed by Lukas
Welcome back to an ask your coaches series! I chose the first 3 topics that were given to me, and boy did they pack a punch! Fitness is not black and ...
46: Improve Fatigue Resistance
27 Nov 2024
Contributed by Lukas
Have you ever ran a half marathon or full marathon and burned out the last few miles? Today we're going to take a deep dive into four ways to improve ...
45: Long Run Tips, Mindset, & Preparation
06 Nov 2024
Contributed by Lukas
Each person's long run will vary depending on your experience level, what you are training for, your goals, or maybe you want to get out there log...
44: Behavior change and how it relates to exercise
23 Oct 2024
Contributed by Lukas
How fitness goals are accomplished relates to the daily behaviors and choices a person makes. Getting moving and continuing to move, like behavior cha...
43: Strength Training for Runners
24 Sep 2024
Contributed by Lukas
Why should runners strength train? Today we cover some science-backed topics as to why strength training is a vital part of the piece of the puzzle. I...
42: Marathon training tips for beginners
20 Sep 2024
Contributed by Lukas
Running 26.2 miles, or 42 kilometers, is a big athletic feat that requires preparation, strategic planning, and a well thought out plan tailored to yo...
41: Shin splints and navigating the three pillars of health
13 Sep 2024
Contributed by Lukas
In today's episode we open up with an athlete's question in regards to shin splits and then take a deep dive into navigating the three pillars...
40: Transitioning from the half to full marathon, beginner tips
03 Sep 2024
Contributed by Lukas
Transitioning from the half to the full - what you need to know for beginner marathon training. It's so important to tackle the shorter distances ...
39: Training fatigue - what's normal, what's not and how to manage it
22 Aug 2024
Contributed by Lukas
Training fatigue is a super common component of building mileage whether it’s for a marathon, half marathon or triathlon. We’re requesting that ea...
38: Fuel to optimize your training
01 Aug 2024
Contributed by Lukas
Reframing our mind from food as calories to food as FUEL.Nutrition for runners and hybrid training, and people putting in a lot of work is a complex t...
37: Stay long-term focused as a runner to keep making progress
19 Jul 2024
Contributed by Lukas
When it comes to running, when it comes to fitness, success takes TIME! There is no instant gratification, we have to be in it for the long haul. And ...
36: Should You Train to Failure?
04 Jul 2024
Contributed by Lukas
To train to failure or not? In the quest for physical fitness and muscular development, one controversial topic often emerges in discussions among fit...
35: Maintain & Build Muscle While Running
27 Jun 2024
Contributed by Lukas
Today, we’re breaking down how to preserve muscle mass while training for a half or full marathon—or during periods of high training volume. It i...
34: Pairing Running & Lifting, how? Hybrid Athlete Training
13 Jun 2024
Contributed by Lukas
How Do You Combine Running and Weightlifting?It’s a question that’s become increasingly popular over the past several years—as more runners disc...
33: Time hacks to fit training into your schedule and growth mindset
05 Jun 2024
Contributed by Lukas
Most of us are recreational runners and athletes juggling training with work, family, and everyday responsibilities. In today’s episode, we’re div...
32: Running paces explained and zone 2 training
30 May 2024
Contributed by Lukas
Running itself might be simple - just run! But today we're going to go a bit deeper about running paces, running terms and what they mean such as:...
31: Aerobic vs anaerobic, long run tips, and components of a great training plan
22 May 2024
Contributed by Lukas
In today's episode we first start by talking about when you learn how to train at the appropriate level, you can change your training for the BETT...
30: Goal setting and staying dedicated to the process
16 May 2024
Contributed by Lukas
Have you ever looked at someone and thought: “How do they have so much ‘motivation' with running and lifting?" The Reality is that motiv...
29: Ways to make training more effective, how to adjust after a poor nights sleep and how to keep running strong
30 Apr 2024
Contributed by Lukas
In today’s “Ask Your Coach” episode, we start with three simple ways to make your training more effective. Then, we dive into how to adjust your...
28: Eating for Endurance
11 Apr 2024
Contributed by Lukas
Eating sufficient foods will not only make you feel overall better, but can also help you run better too. Food is a source of energy, and energy is ex...
27: The Effects of Running - Pros and Sons
03 Apr 2024
Contributed by Lukas
The Effects of Running: Pros & Cons. From your very first run to years of consistent training, running impacts your body in powerful ways. In this...
26: Race pace, how to choose a marathon goal pace
10 Mar 2024
Contributed by Lukas
Are you thinking about running a marathon or half marathon? Setting a marathon goal pace is incredibly important for a successful race. In this podcas...
25: Mind to muscle connection and advance training techniques
21 Feb 2024
Contributed by Lukas
Today's episode is all about maximizing our efforts in the gym and breaking through any strength training plateaus! We first chat about what is th...
24: Muscle Soreness - What Is It and How to Ease It?
09 Feb 2024
Contributed by Lukas
Muscle Soreness 101. Whether it’s from running or strength training, muscle breakdown is what signals the body to rebuild stronger. We know that con...
23: Running tips to remain consistent and succeed as a new runner
02 Feb 2024
Contributed by Lukas
Simple tips to help you succeed as a runner. There are no 'insider secrets,' just a few simple strategies that can help anyone looking to get ...
22: Long run recovery tips & methods
22 Jan 2024
Contributed by Lukas
Today we delve into some key ways to recover after a long run. Long runs are no doubt a crucial part of your training plan. The miles are important, b...
21: How to hit faster paces, daily protein in-take and dressing in cold temps for running
29 Dec 2023
Contributed by Lukas
How to Run Faster, Fuel Better, and Dress for Cold Weather. After a recent poll on Instagram, I took the top three questions and dove deeper into each...
20: Running shoe rotation, what is it and why it's a must
14 Dec 2023
Contributed by Lukas
Today's episode is all about running shoe rotation and why it's a must for your training. We'll get into exactly what it is and the benefi...
19: Base building, a key component to unlocking your running potential
04 Dec 2023
Contributed by Lukas
What is base-building and what are the benefits of it in regards to your running? If you’re looking to improve your overall fitness or race performa...
18: 7 habits to adopt today to hit your gym goals more effectively
22 Nov 2023
Contributed by Lukas
What happens when you get injured, lose functional capacity, or burn out on a repetitive program that was suppose to help you get the body composition...
17: Overcome a fitness setback
15 Nov 2023
Contributed by Lukas
If you’ve been on your fitness journey for some time, it’s likely you have experienced an obstacle to your training in one way, shape or form. Tha...
16: Nutrition for Runner's -What You Need to Know
19 Oct 2023
Contributed by Lukas
In today's episode we chat about nutrition for runner's and hybrid athlete's and the importance of eating quality food, getting sufficient...
15: Fat loss and what you need to know
20 Sep 2023
Contributed by Lukas
Fat loss and what you need to know. First, we differentiate between fat loss and weight loss, then we get into adopting healthy sustainable lifestyle ...
14: How to taper for a marathon: what it is and everything you need to know
07 Sep 2023
Contributed by Lukas
In today’s episode, we cover all the essentials of the marathon taper— what it is, why it’s crucial, and how to implement it effectively. The ta...
13: Run workouts, speed work and everything you need to know
30 Aug 2023
Contributed by Lukas
Let's chat about the different speed workouts and run workouts to elevate your running performance! If you want to get fitter, faster, stronger, t...
12: Behavior change and movement for wellbeing
23 Aug 2023
Contributed by Lukas
On today's episode we first chat about behavior change and how it can impact out fitness journey, then we dovetail into movement for our overall w...
11: What are cutback weeks in running? What are strides? And how to implement them both correctly
16 Aug 2023
Contributed by Lukas
What if I told you that taking a step back and intentionally reducing your training load (volume) could actually lead to greater gains and improved pe...
10: Proper Running Form: Top Essential Tips and Techniques
09 Aug 2023
Contributed by Lukas
Ready to elevate your running game? Whether you’re a seasoned marathoner or just starting out, mastering your running form is crucial to unlocking y...
9: Diet culture debunked
02 Aug 2023
Contributed by Lukas
Today we are delving into what "diet culture" is, the toxicity of it, the harmful lies around it, but then we jump into how we can reframe a...
8: Train hard but recover harder, movement, mindfulness and sleep
26 Jul 2023
Contributed by Lukas
Do you feel like you have to be doing exactly what "person X" is promoting, even though you are not a fan of that type of fitness? In this p...
7: Training through mental fatigue, running safety and optimize post-run recovery
19 Jul 2023
Contributed by Lukas
These were topics polled from the community to be discussed: should you eat after a run, tips on how to stay safe and feel safe on a run, as well as t...
6: Body comp, weight training to maximize your goals and body comp as endurance athletes
13 Jul 2023
Contributed by Lukas
This isn't your normal body comp chat! Delving into what body composition is, how to maximize your efforts for YOU, how exercise selection impacts...
5: Running Shoes 101
05 Jul 2023
Contributed by Lukas
Let's talk about running shoes! This is the most widely question I get asked. Have you ever walked into a running store and been intimidated and o...
4: Lagging muscle group? Try these training tips.
28 Jun 2023
Contributed by Lukas
Today we're going to delve into some training tips to maximize muscle growth in areas that may be lagging! It’s really common to have a muscle g...
3: Fueling for Endurance Runners
21 Jun 2023
Contributed by Lukas
Carbs, protein, fat! Eating while running, what? When? Learn how to optimize your performance so you can go the distance and hit PR's! Today were goin...
2: New Runner Q&A (pace, effort, distance, and more)
14 Jun 2023
Contributed by Lukas
Are you a new runner or looking to get back into the sport after a long break? This episode is for you! We tackle questions to help you get started, r...
1: Health Benefits of Consistently Strength Training
08 Jun 2023
Contributed by Lukas
Today we're taking a deep dive into the health benefits of resistance training. We'll be covering strength training for runners, injury reduct...
71: Commit Hybrid Challenge + How to Stay Build Habits and Stay Consistent in the New Year
01 Jan 1970
Contributed by Lukas
Today's episode is all the Hybrid Build Challenge coming to the commit app this January and how to build habits all year long! The start of a new ...