The Running Public

Episode 519: Darla O’Connor Pt 2

26 Apr 2025

Contributed by Lukas

Darla returns to talk injuries, rehab, holding on to fitness through cross training, and refusing to ever give back or back down.

Training Tuesday: The Best Trail & Mountain Workouts

23 Apr 2025

Contributed by Lukas

Can you just do classic track workouts on the trails? Sure. But sometimes you need something specifically designed for your off road racing needs!

Episode 517: The Best WORST Bang For Your Buck Workouts

20 Apr 2025

Contributed by Lukas

On Tuesday we covered the workouts that give you solid fitness benefits with very little recovery costs. Today we are taking the opposite stance: work...

Training Tuesday: The Best “Bang for Your Buck” Workouts

16 Apr 2025

Contributed by Lukas

Minimum recovery costs; maximum fitness gain. These are the workouts we find to be most repeatable, manageable, and enjoyable! We choose multiple opti...

Episode 515: Play to Your Strengths

11 Apr 2025

Contributed by Lukas

Running is hard! Are you playing to your strengths as a runner or just banging your head against the wall?

Training Tuesday: Back From Vacation

08 Apr 2025

Contributed by Lukas

Kirk was in California crushing marathon workouts and big mountain runs. Brakken was in Sweden… cross training? 

Episode 513: Scott Frey - Cerebral Performance

05 Apr 2025

Contributed by Lukas

Scott H. Frey, Ph.D., Ed.M., is an award-winning scientist, mentor, and lifelong endurance athlete. For the past 30 years, he led a research program t...

Episode 512: Michael Wardian

29 Mar 2025

Contributed by Lukas

Professional runner and Guinness World Record holder Michael Wardian talks goals, recent runs and races, and his work with World Vision on a clean wat...

Training Tuesday: Get to Know Your Stride

20 Mar 2025

Contributed by Lukas

When pace, gps or hr fails you during a race, having a metronome stride you can fall back on to ensure that you are pacing correctly is a huge advanta...

Episode 510: Sean Roach

17 Mar 2025

Contributed by Lukas

Sean is the founder and owner of Emergence Physical Therapy Strength and Running Performance Center in Redmond, Oregon, an ultra runner, and a holder ...

Training Tuesday: Lessons From Intervals

12 Mar 2025

Contributed by Lukas

Workout One: 12x 1000m w/ 1:00 float recovery. Workout Two: 10x 200m w/ 150m jog recovery.   Both workouts didn’t quite go as planned and adjustmen...

Episode 508: Non-Running AMA (mostly)

08 Mar 2025

Contributed by Lukas

Life and personal questions, generated randomly, answered by us? Sounds like Long Run material!

Training Tuesday: Don’t Let Training Get in the Way of Racing!

05 Mar 2025

Contributed by Lukas

“I probably shouldn’t do this cool local race because it doesn’t fit in with the training block I’m currently in.” Sound familiar? Let’s c...

Episode 506: Derek Rubis Pt 2

01 Mar 2025

Contributed by Lukas

You asked and we delivered! Three years after our last chat with Derek about his journey with running and his battle with colon cancer, he rejoins the...

Training Tuesday: A Conversation About Training & Goals

26 Feb 2025

Contributed by Lukas

We take some time to talk through racing goals and pick each other’s brains about the training needed to accomplish them!

Episode 504: Matt Fitzgerald - Chasing Mastery

21 Feb 2025

Contributed by Lukas

Matt joins us to talk about: After three years of dealing with Long COVID, going from zero miles per week to racing a 100k Adapting his training to a...

Training Tuesday: How We Think About Mileage

18 Feb 2025

Contributed by Lukas

Far too many runners choose their training volume based on what others are doing. This is how we think about the appropriate volume to train at!

Episode 502: Reminders Part Two

15 Feb 2025

Contributed by Lukas

We continue from where we left off last week with Kirk taking the lead on his most impactful takeaways from our early episodes.

Training Tuesday: How We Think About “Early Season Races”

12 Feb 2025

Contributed by Lukas

How we approach them, our strategy, our training adjustments, and our expectations.

Episode 500: Five Years of Reminders

07 Feb 2025

Contributed by Lukas

We have had the opportunity to listen to so many incredible individuals impart knowledge, wisdom, and warnings over the past 500 episodes. Today we re...

Training Tuesday: 8 Mini Topics

04 Feb 2025

Contributed by Lukas

Our current practices for injury prevention. How to implement hill work and at what grade of steepness. How Lactate Threshold HR and pace change over ...

Training Tuesday: How We Think About “Strength Training”

29 Jan 2025

Contributed by Lukas

Why should runners lift? What is really considered strength training when it comes to endurance running? How often do we think a runner should lift? D...

Q&A: Your Questions Answered!

25 Jan 2025

Contributed by Lukas

Training Tuesday: How We Think About “Choosing a Running Shoe”

22 Jan 2025

Contributed by Lukas

This isn’t us telling you what shoes to get. We’re not telling you what shoes we think are “good”. There is really no such thing as a “good”...

Episode 497: Cam Bostock

18 Jan 2025

Contributed by Lukas

Cam is a renowned endurance athlete, through hiker, and all around outdoor adventurer. In 2024, between completing the Pacific Crest Trail and several...

Training Tuesday: How We Think About “Off Season / Base Building”

14 Jan 2025

Contributed by Lukas

This is episode three in a series of Training Tuesdays explaining our rationale behind the way we think about and execute various pieces of our traini...

Episode 495: Ian Floyd - Pt 2

12 Jan 2025

Contributed by Lukas

Ian completed two of the tougher 100 mile races in the US this past year, despite never running a race longer than 65 miles prior. Today we chat about...

Training Tuesday: How We Think About “Speed Development”

08 Jan 2025

Contributed by Lukas

This is episode two in a series of Training Tuesdays explaining our rationale behind the way we think about and execute various pieces of our training...

Episode 493: Setting Our 2025 Goals

04 Jan 2025

Contributed by Lukas

We lay out our training and racing goals & aspirations for the coming season!

Training Tuesday: How We Think About “Warming Up”

01 Jan 2025

Contributed by Lukas

We’re kicking off a series of Training Tuesday episodes explaining our rationale behind the way we think about and execute various pieces of our tra...

Episode 491: Our 2024 Year In Review

28 Dec 2024

Contributed by Lukas

One of us did a lot of running and racing. The other did a lot of rehabbing and dreaming about racing. We both learned a ton.

Episode 490: Austin Smeenk

20 Dec 2024

Contributed by Lukas

The world record holder in the 400m and 800m, Austin competed at the 2016, 2020, and 2024 Summer Paralympic Games, winning a gold and a bronze medal i...

Training Tuesday: Mini Q&A

18 Dec 2024

Contributed by Lukas

We discuss our recent training, team racing strategy, fueling during stage racing, and our reactions to the training principles David Roche implemente...

Training Tuesday: Is Your Running Relationship a Healthy One?

11 Dec 2024

Contributed by Lukas

How often should you look forward to your runs? How often should you feel good during a run? How should running (or missing a run) affect your daily ...

Episode 487: No Context Social Media Clips

06 Dec 2024

Contributed by Lukas

Ian Hosek combs through the social media clips from our 2024 episodes and questions us about things we’ve said that he disagrees with!

Training Tuesday: Listener Questions

04 Dec 2024

Contributed by Lukas

Traditional lifting vs CrossFit for runners Speed first vs Endurance first for a new runner How early to wake up before races and long runs Workout a...

Training Tuesday: OCR Training > Traditional Run Training?

27 Nov 2024

Contributed by Lukas

If you aren’t an elite runner, is OCR style training your best way to improve your running?

Episode 484: Betsy Mueller

23 Nov 2024

Contributed by Lukas

When Betsy was diagnosed with MS she had two choices: give in, or go all in!

Training Tuesday: Different Ways to Stack Volume

20 Nov 2024

Contributed by Lukas

So you want to significantly raise your training volume but you can’t safely run any more than you already are. What are your options for doing this...

Episode 482: Your Questions Answered!

16 Nov 2024

Contributed by Lukas

How do I know if I need to work on speed or stamina? Should I give my coach another chance? Should I use the track for intervals? And more!

Training Tuesday: Why do Americans struggle with the Marathon?

13 Nov 2024

Contributed by Lukas

The US has seen countless global medals on the track in recent years, so why have we struggled to match that level of success in the Marathon?

Episode 480: Cali Schweikhart - Pt 2

09 Nov 2024

Contributed by Lukas

After capturing second place at World’s Toughest Mudder in 2023, Cali has spent this entire year chasing the source of chronic pain in her back, leg...

Training Tuesday: The Races That Changed Us

04 Nov 2024

Contributed by Lukas

We’re not necessarily talking about our best races, our fastest races, or the races we’re most proud of. These are the races that changed us for t...

Episode 478: The Workouts That Built Me

01 Nov 2024

Contributed by Lukas

Today’s episode is a rundown of the thirteen workouts that had the most impact on me as a runner and coach. Starting with my freshman year at Campbe...

Episode 477: Everything You Need to Know About Cross Training

26 Oct 2024

Contributed by Lukas

You are either injured or you will be. There is almost no way around it. But that doesn’t mean training has to stop! Today we break down everything ...

Training Tuesday: Send It!

23 Oct 2024

Contributed by Lukas

The off season is a great time to back off your interval intensity a bit, rest your body and mind, and stay away from training styles that are prone t...

Episode 475: Interval-Style Questions

18 Oct 2024

Contributed by Lukas

We have 20 mini topics to discuss and we go through them like a Quality Long Run. We have to pick whether to spend 5, 4, 3, 2, or 1 minute on each top...

Training Tuesday: The “Not Quite So” Off Season

16 Oct 2024

Contributed by Lukas

What do you do if your Off Season is approaching but you aren’t wanting to actually take time off? What if you just want to build some fitness witho...

Episode 473: Hannah Franciosa

12 Oct 2024

Contributed by Lukas

Hannah has become an incredible ultra runner, and has done so by embracing all types of race distances and formats, while always being hungry for more...

Training Tuesday: Listener Questions

09 Oct 2024

Contributed by Lukas

You sent us 22 questions and we set out to answer them all. Well, we got through maybe seven. But that means you get really, really in depth answers!

Training Tuesday: One Pace to Rule Them All

02 Oct 2024

Contributed by Lukas

If you had to pick one pace to train at for the majority of your Quality Sessions, what should it be? What race distance is the best for making you th...

Episode 470: Popular Training Systems

28 Sep 2024

Contributed by Lukas

Today we explore Jack Daniels’ training formula, the Norwegian approach, the Five Pace training theory, and the MAF method. We break down the main p...

Training Tuesday: Listener Submitted Q&A

25 Sep 2024

Contributed by Lukas

Some highlights include: Can shoe drop cause Achilles pain? Why do I feel terrible during my taper week? Do compression calf sleeves help with crampin...

Training Tuesday: Are You Talented?

21 Sep 2024

Contributed by Lukas

Do you need to be good early on to be considered talented? Or are their other types of running talent you might unearth as your training journey unfol...

Episode 467: Ian Hosek

18 Sep 2024

Contributed by Lukas

Ian returns to the podcast to chat training, racing, the state of OCR, and to preview the USA OCR Championships which is going down one month from now...

Training Tuesday: Burn Notice

11 Sep 2024

Contributed by Lukas

So you didn’t make it. You’re thiiiis close to the cool temps of fall running, but your body and/or mind is DONE. What now?

Episode 465: Pelvic Floor Health with Dr. Maggie Germscheid PT, DPT, PF1

07 Sep 2024

Contributed by Lukas

Dr. Maggie is a physical therapist at Revival Physical Therapy and Wellness in Robbinsdale, MN. She specializes in treating active women and mothers w...

Training Tuesday: Shoes, Shoes, Shoes!

04 Sep 2024

Contributed by Lukas

BK goes off the rails on his three favorite types of racing shoes: Safe Super Shoes, Wild Super Shoes, and “Old School Racing Flats Meet New School ...

Training Tuesday: You’ve Got Questions? We’ve Got Answers!

31 Aug 2024

Contributed by Lukas

It’s been over a month since we last dove into your most pressing running questions! We aimed to keep the answers succinct and to avoid rabbit holes...

Training Tuesday: “Stay Power” Is King

28 Aug 2024

Contributed by Lukas

Kirk just had his first track race of the year. The 5000m race distance reminded him of certain things that needed reminding and taught him a few thin...

Training Tuesday: Don’t Screw It Up!

21 Aug 2024

Contributed by Lukas

It’s almost race week. You’re worried you might not be totally prepared. Just one more big effort couldn’t hurt, right? If you mimic the demands...

Episode 460: Lisa Kraker Runs This Town

17 Aug 2024

Contributed by Lukas

Three years, 3000 miles, 1500 streets, and one stress fracture later, Lisa has become the first female (and second overall) to ever run every street i...

Training Tuesday: The Olympics Recap, Pt 2

14 Aug 2024

Contributed by Lukas

The Games have concluded and we’re back with our impressions, takeaways, and favorite moments from the final races of the 2024 Paris Olympics.

Episode 458: The Olympics So Far

10 Aug 2024

Contributed by Lukas

We react to the Olympic races that have been run up until this point, discuss the lessons learned, biggest takeaways, and what we’re still looking f...

Training Tuesday: The Strength Training Episode!

07 Aug 2024

Contributed by Lukas

You asked for it, so we’re doing it! Today we give you our philosophy of why runners should all be strength training, how we think about executing a...

Episode 456: Matt Novakovich - Part 2

03 Aug 2024

Contributed by Lukas

A year ago, Matt thought his running days were over. His knees were bone-on-bone, he was arthritic, and he couldn’t run downhill to save his life. N...

Training Tuesday: Building Resistance to Impact

30 Jul 2024

Contributed by Lukas

Whether you’re moving from the roads to the trails, mountains to the track, or OCR to HYBRID, your legs need to be ready for the impact demands of y...

Episode 454: Q&A w/ a Special Guest

27 Jul 2024

Contributed by Lukas

Kirk and a surprise guest co-host answer your burning questions!

Training Tuesday: 4 Listener Questions Answered

23 Jul 2024

Contributed by Lukas

How to approach training when your life schedule is atypical  Are you leaving performance on the table due to imperfect nutrition? How to execute Kir...

Episode 452: TJ Schraufnagel - Part 2

20 Jul 2024

Contributed by Lukas

Some people struggle to get things done. TJ is not one of them. What can we learn from someone who hasn’t missed a workout in years despite working ...

Training Tuesday: Training Styles, Volume, and Extending from Half to full Marathon

17 Jul 2024

Contributed by Lukas

Today we discuss how much volume is needed for an athlete to run-walk a marathon, how we would train for life if races ceased to exist, what we would ...

Episode 450: Your 3 Most Pressing Questions

13 Jul 2024

Contributed by Lukas

How to return from injury. Are long hill intervals better than short ones? How to manage racing 5 out of 6 weekends in a row. And a bonus shoes questi...

Training Tuesday: Back to Back Race Weekends

09 Jul 2024

Contributed by Lukas

How to rest, recover, execute quality workouts, and hold onto fitness when racing multiple times in short succession!

Episode 448: Nick Ryker - Pt 3

06 Jul 2024

Contributed by Lukas

Two years ago Nick Ryker was on the show discussing his battle with Ulcerative Colitis. He followed that up with his best ever season of training and ...

Training Tuesday: Trials & How to Gauge Your Fitness

02 Jul 2024

Contributed by Lukas

We start with a recap of what we learned during the US Olympic Trials then move to a conversation about what to do when you’re either unsure of your...

Episode 446: Natasha Mansell Eyre

29 Jun 2024

Contributed by Lukas

Natasha returns to discuss her recent foray into 24 hours of racing without doing long back to backs, why she runs 3:00+ per mile slower than 5k pace ...

Training Tuesday: Kirk Runs a Fast Half & What We Learned

25 Jun 2024

Contributed by Lukas

Mr. Kirk DeWindt got out on the roads and ripped a quick half marathon this past weekend. He had a less than ideal lead in, so what can we learn from ...

Episode 444: 15 Questions for Global Running Day

21 Jun 2024

Contributed by Lukas

Yes, we Global Running Day was a few weeks ago, but we already had an episode in the chamber for that day so deal with it! Jen Eddins at Peanut Butter...

Training Tuesday: Why Every Runner Should Watch Pro Running

19 Jun 2024

Contributed by Lukas

We believe you should be watching professional and collegiate running! We not only lay out our case, we also give you our Starter Pack of races on You...

Episode 442: Seven Important Questions

14 Jun 2024

Contributed by Lukas

We take a deeper look at 6 listener questions + 1 question from Kirk himself! Todays topics include pacing a longer race, heat adjusted paces, anemia ...

Training Tuesday: Summer Gear Recommendations

11 Jun 2024

Contributed by Lukas

It’s been a minute since we recommend the gear we are currently using! Today we cover trail shoes, socks, shorts, shirt, hats, and watches.

Episode 438: Two Truths & A Lie

08 Jun 2024

Contributed by Lukas

Today we tackle our most pressing listener questions, but we’re slipping in a lie from time to time! It will sound like a real answer, it will make ...

Training Tuesday: It’s Getting Awfully Hot Out Here!

05 Jun 2024

Contributed by Lukas

The summer heat and humidity has officially arrived. Kirk bombed a workout this week and chances are you will, too! How should we approach our running...

Episode 436: Mark Dickson

01 Jun 2024

Contributed by Lukas

Mark didn’t find running until he was 38. He transformed himself from a chain smoking, overweight partier into a endurance machine at an age when mo...

Training Tuesday Throwback: Terminology 101

28 May 2024

Contributed by Lukas

We travel back in time to the 3rd Training Tuesday we ever recorded: Running Terminology 101! The audio quality was amateur hour, our delivery was a w...

Episode 434: Running Stories & Life Lessons!

24 May 2024

Contributed by Lukas

Race stories, poop stories, embarrassing stories, and the lessons learned!

Training Tuesday: Our Worst Runs Ever

21 May 2024

Contributed by Lukas

The top 5 worst runs of our entire life, described in full, excruciating detail!

Episode 432: Joyce Abdo

18 May 2024

Contributed by Lukas

Medically prevented from working out for the first three decades of her life, Joyce finally found freedom through fitness well into her thirties. Join...

Training Tuesday: Variety is NOT the Spice of Your Training Life

14 May 2024

Contributed by Lukas

When do we need bland, consistent training and when should we spice things up with variety and novelty?

Episode 430: Trending Athlete Situations

11 May 2024

Contributed by Lukas

We pick out a 4 current situations our athletes are dealing with and discuss them in depth: Should I have pushed harder? When have I raced too much? D...

Training Tuesday: What is Speed Work?

08 May 2024

Contributed by Lukas

We all have slightly different ideas of what really constitutes Speed Work for distance runners. Let’s explore that!

Episode 428: Corey Bellemore

04 May 2024

Contributed by Lukas

3:57 miler, proud Canadian, and World Record Holder in the Beer Mile, Corey joins us to explain how a kid from Windsor came to be the fastest individu...

Training Tuesday: Mobility Work For Runners

30 Apr 2024

Contributed by Lukas

Warning: you will either agree with us today or you will be really upset! Stretching and mobility work are such touchy topics. Runners will happily de...

Episode 426: Your Questions Answered!

26 Apr 2024

Contributed by Lukas

We had a great queue of listener questions this month, from footwear to focusing on time vs mileage. Enjoy!

Training Tuesday: Training for Hybrid Sports

23 Apr 2024

Contributed by Lukas

Hybrid racing is the ultimate meeting ground for endurance and power athletes, but can they both train the same way? We break it down today!

Episode 424: Maura Lemon

19 Apr 2024

Contributed by Lukas

Fresh off her finish as the 10th American at the Boston Marathon, Maura chats with us about training for  an Olympic Trials qualifier while balancing...

Training Tuesday: How to Run Your Best Everything!

16 Apr 2024

Contributed by Lukas

Everything, everywhere, all at once! That’s how many runners like to race. So let’s build out that training style today! From 1 mile through 50 mi...

Episode 422: Training Talk, Race Preview and Season Goals

13 Apr 2024

Contributed by Lukas

BK & KD sit down for a chat about how their training is progressing, Kirk’s upcoming race, and what they’re planning for goal races this year....

Training Tuesday: How to Run Your Best Ultra

09 Apr 2024

Contributed by Lukas

On road, off road, mountain, 50k, 50 mile? We’ve got you covered!

Episode 420: Ryan Atkins

05 Apr 2024

Contributed by Lukas

Fresh off his runner-up finish in the sands of Saudi Arabia, Ryan joins us to talk training theory, preparing for the arrival of his first child, his ...