The Running Public

Training Tuesday: Superior Trail 50k Recap & Learnings

20 May 2026

Contributed by Lukas

Fresh off his win at the Superior Trail 50k, Kirk gives us his recap, takeaways, and learnings from the race.

Episode 613: Superior 50k Preview!

16 May 2026

Contributed by Lukas

It’s race week! Time to break down gear choice, fueling strategy, and pacing plan. Plus a few bonus listener questions thrown in there!

Training Tuesday: Hyrox with Lizzie May

14 May 2026

Contributed by Lukas

Lizzie May has transformed her fitness and performance over recent years and now helps others do the same. Lizzie shares her learnings through persona...

Episode 611: Q&A Session

09 May 2026

Contributed by Lukas

How useful is RPE for runners? Heat Training for hot races Hyrox training vs Ultra training Super shoes for downhill work? Running robots

Training Tuesday: Should You Ignore Heart Rate During Trail Races?

07 May 2026

Contributed by Lukas

Should you let your HR spike during trail ultras or should you double down on a set HR limit? The boys can’t agree on this one!

Episode 609: Natalie Hatch

02 May 2026

Contributed by Lukas

Natalie is the ultimate Beginner Runner. She found running as a way to cope with her anxiety and is currently training towards her first half marathon...

Training Tuesday: Why Has Running Become So Dang Fast??

30 Apr 2026

Contributed by Lukas

National and World Records are being set left and right and we just witnessed the fastest marathon in history. What is happening?!?

Episode 607: Hans Troyer

25 Apr 2026

Contributed by Lukas

We first spoke to Hans in January 2024, days after his Ultra debut. Two years later, he’s arguably the fastest rising star in the sport. He recently...

Training Tuesday: Overuse Injuries & Lower Body Strengthening with Dr Brian

23 Apr 2026

Contributed by Lukas

Dr Brian Bottenfield stops by to discuss when it’s time to address an overuse injury as well as his top lower body strengthening movements for runne...

Training Tuesday: Fueling for Ultras

16 Apr 2026

Contributed by Lukas

What exactly is considered “high carb fueling”? How much water do you need? Should you use liquid or solid calories? Where and how do you even beg...

Episode 604: Talkin’ Shop!

11 Apr 2026

Contributed by Lukas

The boys are reunited so it’s time to catch up with some training talk!

Training Tuesday: Kirk’s Q&A Session

09 Apr 2026

Contributed by Lukas

Brakken is on vacation so Kirk is doing what he loves most: cleaning out the listener questions from his inbox!

Episode 602: Jake Prusha

01 Apr 2026

Contributed by Lukas

A Coast Guard veteran, medic, and hybrid athlete, Jake is running 10 miles per day for the next 50 days while raising funds for mental health. 

Episode 601: Answering AI Questions

28 Mar 2026

Contributed by Lukas

We send Brakken off on his trip to Poland with a light hearted episode: answering questions from a random generator but doing so with a running twist....

Training Tuesday: Race Prep Workouts

26 Mar 2026

Contributed by Lukas

While we’re not always big fans of Race Simulator or Race Predictor workouts, we are definitely big fans of Race Prep workouts. Here’s how and whe...

Our 600th Episode!

21 Mar 2026

Contributed by Lukas

We are celebrating our 600th episode the best way we know: doing a Q&A, taking way too long with each answer and thus failing to get through the e...

Training Tuesday: “X Factor” Workouts

19 Mar 2026

Contributed by Lukas

These aren’t workouts you could build your entire training around. These are the workouts that round out your mental and physical fitness.

Episode 598: Our Best & Worst Race Decisions

14 Mar 2026

Contributed by Lukas

Today we discuss the best and worst race choices we’ve ever made when it comes to fuel, shoes, gear, and mid-race decisions 

Training Tuesday: Talking Training!

12 Mar 2026

Contributed by Lukas

Today is a good ole fashioned training chat! We cover what we’re doing in our own training, some trends with the athletes we work with, some race up...

Episode 596: Aaron Telitz

07 Mar 2026

Contributed by Lukas

A professional driver for Lexus, Aaron joins us to talk fitness, training, mental toughness, and doing whatever it takes to pursue your goal.

Episode 595: Zach Cygan

05 Mar 2026

Contributed by Lukas

Zach recently won the Phoenix Hyrox Open division, running an impressive 56:39. And he did it weighing in at 110 lbs. In a sport where frame, mass, an...

Episode 594: Take2Trail (Jes Parker)

28 Feb 2026

Contributed by Lukas

Take2Trail is built by and for runners who believe gear should keep moving long after we’re done with it. They give your like-new and gently used tr...

Training Tuesday: How to Properly Use Your GPS Watch

26 Feb 2026

Contributed by Lukas

We are joined by Sam Konowitch, a software engineer contracting for Space Force, to learn every single detail we could ever need to know about fully u...

Episode 592: Wrapping Up the Listener Questions

21 Feb 2026

Contributed by Lukas

We fully intended to just rapid fire the remaining questions and then hit our real topic. An hour later we were still deep diving into the Q&A top...

Training Tuesday: Q&A Part 2

19 Feb 2026

Contributed by Lukas

We pick up with your remaining questions from last week! Highlights include Heat Training, Hamstring Strengthening, Super Shoes for “Slow” Runners...

Episode 590: Cody Taylor

14 Feb 2026

Contributed by Lukas

When COVID effectively ended his music career, Cody reinvented himself as a an endurance athlete. From running across the Atacama Desert to setting an...

Training Tuesday: Q&A!

12 Feb 2026

Contributed by Lukas

You’ve sent some great questions this month! Highlights include: What’s holding you back, efficiency or engine?  What supplements should you be t...

Episode 588: Soft Tissue Rehab with Dr Jared

07 Feb 2026

Contributed by Lukas

Jared Francisca PT, DPT, joins us to talk specific processes for rehabbing common running related soft tissue injuries (tendinitis, tendinopathy, stra...

Training Tuesday: How Important is Strength Training?

05 Feb 2026

Contributed by Lukas

Kirk takes one side and Brakken takes the other while they debate the overall importance of Strength Training for a distance runner.

Episode 586: Brakken v Kirk Lifetime Race Results

31 Jan 2026

Contributed by Lukas

With both boys scheduled to toe the same start line in May, this marks their first time racing each other since 2021! Today they break down their life...

Training Tuesday: How Important Are Long Runs?

29 Jan 2026

Contributed by Lukas

Kirk takes one side and Brakken takes the other while they debate the overall importance of Long Runs in a training plan.

Episode 584: Betsy Mueller Ran Across the USA

24 Jan 2026

Contributed by Lukas

Exactly one hundred episodes ago, we spoke with Betsy about her plan to ran across the US despite living with MS. Here we are, one year later, to disc...

Training Tuesday: The Superior Spring 50k Lottery!

22 Jan 2026

Contributed by Lukas

Both Brakken and Kirk entered the lottery and this week they both found out they got in! With sixteen weeks until race day, what is their plan for bei...

Episode 582: Q&A!

16 Jan 2026

Contributed by Lukas

Our take on orthotics. One shoe to “do it all”. Should we worry about kids’ running form? If we had to add in one extra hour of non-aerobic trai...

Training Tuesday: Efficiency with Felicia Pasadyn

15 Jan 2026

Contributed by Lukas

Training for the Olympic Marathon Trials on top of full time med school means that Felicia has to be hyper efficient with her training and her daily s...

Episode 580: Ryan Kules

12 Jan 2026

Contributed by Lukas

Last month, double amputee Ryan Kules set three Guinness World Records for adaptive rowing: fastest marathon, fastest ultramarathon, and longest dista...

Training Tuesday: Our Ultra Off Season

07 Jan 2026

Contributed by Lukas

With both of us having an “Ultra Focus” this off season, but starting with totally different fitness levels, this is what it will look like from a...

Episode 578: The Final Q&A of 2025

01 Jan 2026

Contributed by Lukas

We close out our podcast year the best way we know how: Q&A sesh!

Episode 577: All We Really Want for Christmas

27 Dec 2025

Contributed by Lukas

When we look back a year from now, these are the race results and training blocks that will make us happy men in 2026!

Episode 576: Speedgoat & Clifton Alternatives

20 Dec 2025

Contributed by Lukas

A few episodes ago, we mentioned how the Hoka Speedgoat and Clifton just aren’t working for us like they used to and so many of you reached out to c...

Training Tuesday: 2025 Year In Review

18 Dec 2025

Contributed by Lukas

We, but mostly Brakken, talk about our year of training, racing, and also what next year might look like!

Episode 574: You Only Get Three!

13 Dec 2025

Contributed by Lukas

We pick three shoes, three training locations, and three pieces of gear/clothing for each major race type: 5k/10k, Half Marathon/Marathon, and Ultrama...

Training Tuesday: Why Ultras are the Best Race Distance(s)

11 Dec 2025

Contributed by Lukas

The training, the current Pro scene, the race itself, and what Ultramarathon fitness allows you to do makes these the best race distances!

Episode 572: Mary Martin - Race Director

06 Dec 2025

Contributed by Lukas

Mary Martin is the race director of the Standhope Ultra Challenge in Idaho: a race built for women, parents, and the next generation of mountain athle...

Training Tuesday: Why the Half Marathon/Marathon is the Best Distance!

03 Dec 2025

Contributed by Lukas

The training, the current Pro scene, the race itself, and what HM / Marathon fitness allows you to do makes these the best race distances!

Training Tuesday: Why the 5k / 10k is the Best Distance

29 Nov 2025

Contributed by Lukas

The training, the current Pro scene, the race itself, and what 5k / 10k fitness allows you to do makes these the best race distances!

Episode 569: Felicia Pasadyn

22 Nov 2025

Contributed by Lukas

Former NCAA D1 swimmer, current NYU med student, and recent Olympic Trials Marathon Qualifier off less than 50 miles per week!

Training Tuesday: Why The Mile is the Best Distance

20 Nov 2025

Contributed by Lukas

The training, the current Pro scene, the race itself, and what Mile fitness allows you to do makes the Mile the best race distance!

Episode 567: The 6 Best Questions of the Week

15 Nov 2025

Contributed by Lukas

Today’s topics: HRV, Strength Training, Extra Sleep vs Extra Training, 100M readiness, Strava Overtraining, and Backwards Walking. 

Training Tuesday: Q&A!

13 Nov 2025

Contributed by Lukas

Kirk is back in the studio and we’re answering your most pressing running questions!

Episode 565: Kylee Van Horn, RDN

08 Nov 2025

Contributed by Lukas

A nutrition coach and sports dietitian in addition to being a runner herself, Kylee specializes in endurance athletes struggling with complex GI issue...

Training Tuesday: How to Build a Running Program for HYROX

06 Nov 2025

Contributed by Lukas

Sound familiar? The RMR podcast did this exact topic this week. Rich didn’t listen to this, we didn’t listen to his, and we did not discuss our ta...

Training Tuesday: Running Influencers - Good or Bad for Us?

29 Oct 2025

Contributed by Lukas

They aren’t going anywhere any time soon, so is the running community better or worse for their presence??

Episode 562: Our Favorite “Plug & Play” Workouts

25 Oct 2025

Contributed by Lukas

Anytime, anywhere! These workouts are simply great for building overall fitness. 

Training Tuesday: Float Workouts

23 Oct 2025

Contributed by Lukas

Kirk loves float style intervals. Brakken loves to hate them. What exactly makes these workouts worth doing?

Episode 560: Mark Dowdle

18 Oct 2025

Contributed by Lukas

Ultra runner extraordinaire, Mark Dowdle, joins us to chat all things Backyard Ultras and Last Man Standing events.

Training Tuesday: Running Math

16 Oct 2025

Contributed by Lukas

If two 5 mile runs equal one 8 mile run, what does the 4x4x48 Challenge equal? And does a 15:00 5k runner hurt the same as a 15 minute two mile runner...

Episode 559: Q&A

11 Oct 2025

Contributed by Lukas

We choose your six best questions of the week to spend a little extra time analyzing and talking through!

Training Tuesday: It’s Time to Go Rip!

08 Oct 2025

Contributed by Lukas

The weather is finally shifting away from the summer heat and it is time to go find out exactly what kind of fitness you’ve build this year!

Episode 557: James Herrera

04 Oct 2025

Contributed by Lukas

James brings a crazy resume to the podcast: USA Cycling BMX National Team Coach USA Cycling Coach of the Year Physical Health & Wellness Vice Pre...

Training Tuesday: The Stages of Running Grief

01 Oct 2025

Contributed by Lukas

How should you actually feel during each stage of training? From Off Season and Base all the way through Competition, here is how our energy levels, s...

Training Tuesday: Bridge Season

20 Sep 2025

Contributed by Lukas

When life dictates that you need some time away from full bore training, but you don’t really want or need a real offseason, it’s time for a Bridg...

Rylan Remembered

18 Sep 2025

Contributed by Lukas

Today we’re re-airing our interview with Rylan Schadegg. Rylan passed away last week and this is the best way we know of keeping his voice alive.

Episode 553: Which is Better?

13 Sep 2025

Contributed by Lukas

High mileage with less ‘Quality” workouts or low mileage with more Quality? Singles or Doubles? Base Building before starting Speed Work or doing ...

Training Tuesday: Our Vertical Gain Recommendations

10 Sep 2025

Contributed by Lukas

Last week we discussed why a formula CAN’T accurately tell you how much hill work you should be doing. This week we discuss exactly what you SHOULD ...

Episode 551: How Much Vert Should You Be Doing?

07 Sep 2025

Contributed by Lukas

A listener sent us a reel that gives a simple calculation for determining how much vertical gain every runner should be doing. Is it perfect? Just oka...

Training Tuesday: Q&A Episode

03 Sep 2025

Contributed by Lukas

We cover 8 great listener questions, ranging from speed work to marathon training!

Episode 549: Over or Under Rated?

30 Aug 2025

Contributed by Lukas

Wrapping up our mini series, some aspects of running can be very overrated at times while being very underrated in certain circumstances. 

Training Tuesday: A Conversation About Drugs

27 Aug 2025

Contributed by Lukas

With all the recent drug bans being laid down in the running world, it’s time we talk about what performance enhancing drug use looks like in our sp...

Episode 547: Underrated!

23 Aug 2025

Contributed by Lukas

You want to take your running seriously? These are the most underrated ways of improving!

Training Tuesday: Overrated!

21 Aug 2025

Contributed by Lukas

We debate the most overrated tactics when it comes to getting faster!

Episode 545: Q&A

15 Aug 2025

Contributed by Lukas

Highlights include: Stride Rate vs Length Hyrox Shoes Tall Runners Treadmill vs Outdoor training Group Run Etiquette  Race Pace Predictors

Spartan Pro: A Eulogy

13 Aug 2025

Contributed by Lukas

Spartan Racing, in the Pro Ranks, is dead and gone in North America. Athletes haven’t been paid in years, numbers have flatlined, and the opportunit...

Episode 544: Dr Patrick Bottenfield

08 Aug 2025

Contributed by Lukas

Lead chiropractor and owner of Bottenfield Chiropractic Strength and Wellness, Dr Patrick has become Kirk’s go-to for injury rehab. 

Training Tuesday: USA! USA!

06 Aug 2025

Contributed by Lukas

US Track and Field Championships were this past weekend and oooooh baby were there some RACES!

Episode 542: Kris Rugloski

02 Aug 2025

Contributed by Lukas

Kris shows up to discuss racing, training, mindset and balance like only she can!

Training Tuesday: Heat Running Gets Better!

30 Jul 2025

Contributed by Lukas

We know that you’re probably struggling to deal with the current heat wave, but we have good news: It gets better! Your body will adapt.

Episode 542: Who is More Likely?

26 Jul 2025

Contributed by Lukas

Jess moderates a non-serious debate between Kirk and BK regarding listener questions.

Training Tuesday: Which Metrics Matter?

23 Jul 2025

Contributed by Lukas

If you’re going to take running seriously, you’re going to be tracking some combination of pace, RPE, and heart rate (at the bare minimum). So, wh...

Episode 540: Ask Us Anything

19 Jul 2025

Contributed by Lukas

The questions are nicely polarized: roughly 80% nonsense and 20% running related.

Training Tuesday: How to Self Coach Effectively

16 Jul 2025

Contributed by Lukas

We are generally our own worst enemy. Here’s how to avoid that trap while self coaching!

Training Tuesday: Cross Training vs “Real Training”

12 Jul 2025

Contributed by Lukas

At what point does cross training stop being useful to your running?

Episode 537: Tyler Jermann Drops Knowledge!

10 Jul 2025

Contributed by Lukas

Last week Tyler slid into Kirk’s DMs with some friendly training advice. This week we invited him on to chat it through on air. So sit back, grab yo...

Episode 536: 4th of July Q&A

05 Jul 2025

Contributed by Lukas

Marathon Training Ultra “time on feet” indoor vs outdoor workouts strength training racing weight

Episode 535: Kyle Cokinos - The Longest Day of Golf

01 Jul 2025

Contributed by Lukas

Kyle recently broke the World Record for most holes of golf played in 24 hours, covering over 90 miles en route!

Training Tuesday: Analyzing a DNF

26 Jun 2025

Contributed by Lukas

Unfortunately, most of us will drop out of a race eventually. Here is how to review the race & the preceding training, draw accurate conclusions, ...

Episode 533: Q&A

21 Jun 2025

Contributed by Lukas

The audience came through with some excellent questions this month, including questions about Tapers, Lifting, Hyrox, OCR, Pacing, and Body Weight.

Training Tuesday: Marathon Race Week

18 Jun 2025

Contributed by Lukas

Kirk is making his marathon debut this weekend. We discuss the exact details of his taper, race week sleep and dietary plans, race morning routine and...

Episode 531: Chris Johnson

14 Jun 2025

Contributed by Lukas

Father, teacher, Ninja Warrior, and endurance athlete. Chris epitomizes the “non pro” athlete who is chasing performance with the same dedication ...

Training Tuesday: Nail Your Next Race

11 Jun 2025

Contributed by Lukas

Last week we talked about avoiding common race blunders. Today, we lay the blueprint for actively succeeding on race day!

Episode 529: Backpacking Project

07 Jun 2025

Contributed by Lukas

Glenn Cassidy and Edwin Leahy of Saint Benedict’s Prep School join us to discuss the 55 mile hike on the Appalachian Trail which all freshman embark...

Training Tuesday: Avoiding Common Race Mistakes

04 Jun 2025

Contributed by Lukas

From pre-race anxiety and cramming in too much last minute work to starting out too fast, we cover the most common ways people screw up their races!

Episode 527: Current Trends in Running

31 May 2025

Contributed by Lukas

Some might be considered “hot” takes, others are decidedly lukewarm. But these are the trends we’re noticing (and not always loving) in running ...

Training Tuesday: Overtraining

28 May 2025

Contributed by Lukas

Don’t skip past this one just because you aren’t running 100 mile weeks! Overtraining can happen to anyone, regardless of training volume. Here ar...

Episode 525: May Q&A

24 May 2025

Contributed by Lukas

Your questions have been stacking up so we’re diving into them today! Highlights include: Supershoes Marathon Prep When to “retire” Why warm up...

Training Tuesday: Handling the Heat

21 May 2025

Contributed by Lukas

The heat and humidity has arrived. How should we go about accounting for this in training?

Training Tuesday: How to Build a Training Plan (for Brakken)

14 May 2025

Contributed by Lukas

Last week we decided that Brakken needs to suck it, sign up for a race, and start training seriously. Today, we build him a 16 week training plan desi...

Training Tuesday: BK is Overseas and Just Really Needs to Race

07 May 2025

Contributed by Lukas

After completing just 2 races in the past year, it is time for Brakken to sign up, show up, and get back to racing!

Episode 521: Rich Ryan

03 May 2025

Contributed by Lukas

For the past 25 years, Rich has never stopped pursuing his goal of becoming the best runner and athlete possible. Why has he now, at the age of 39, se...

Training Tuesday: The Best Long Runs (for most people)

30 Apr 2025

Contributed by Lukas

The Long Run is a staple of life for many distance runners. It is also pretty demanding on the body. Here are our favorite “bang for your buck” op...