The Running Public
Episodes
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 ...
Training Tuesday: How to Run Your Best Marathon
02 Apr 2024
Contributed by Lukas
What mileage, workouts, weekly structure and training style are needed to run your lifetime best for the full marathon?
Episode 419: Matt B Davis
29 Mar 2024
Contributed by Lukas
Matt discusses making his living in the running, OCR and Hybrid landscape, how he operates his business, what drives him and how he envisions the futu...
Training Tuesday: How to Run Your Best 5k
26 Mar 2024
Contributed by Lukas
The 5k is the most commonly sought after PR, so let’s make sure you hit your lifetime best!
Episode 417: Brakken & Kirk vs ChatGPT
22 Mar 2024
Contributed by Lukas
We run ChatGPT through this month’s Q&A questions in order to find out just how effective AI can be for run coaching.
Training Tuesday: How to Run Your Best Mile
19 Mar 2024
Contributed by Lukas
Not everyone races the mile distance but MOST people wouldn’t mind running a fast one. We’ll tell you how to do it!
Episode 415: Nick Kershaw
15 Mar 2024
Contributed by Lukas
In 2015, Nick left his job in finance, placed all his possessions in two bags, and set on his way to create Impact Marathons around the world. Impact ...
Training Tuesday: Q&A Interval Workout
12 Mar 2024
Contributed by Lukas
We get three minutes to answer your question before moving to the next one! Today we stick to more answers and less tangents.
Episode 413: Jared Broughton
09 Mar 2024
Contributed by Lukas
A running coach and high level visually impaired athlete, Jared has worked his entire life to overcome challenges most of us never even consider. Join...
Training Tuesday: How Often to Race
05 Mar 2024
Contributed by Lukas
For every type of athlete there is an ideal frequency for racing. What’s yours?
Episode 411: Olympian Carrie Tollefson
02 Mar 2024
Contributed by Lukas
Carrie returns to the show for a great conversation about transitioning to the real world after identifying only as an athlete, her flourishing broadc...
Training Tuesday: The Anatomy of a Breakthrough
27 Feb 2024
Contributed by Lukas
Breakthroughs often happen right when we’re not expecting them. What are the signs of an impending breakthrough and what are some ways we can encour...
Episode 409: Alec Blenis
24 Feb 2024
Contributed by Lukas
Alec joins the super elite, highly sought after and uber prestigious list of second time podcast guests as he stops by to tell us why every runner sho...
Training Tuesday: When to Get Tough vs When to Bail on a Workout
20 Feb 2024
Contributed by Lukas
Some days you just don’t have it. Some days you’re way slower than your intended pace. Some days you’re just fatigued. When should you push thro...
Episode 407: Lauren Weeks
16 Feb 2024
Contributed by Lukas
Already a world champ and record holder, Lauren has again taken her training and racing to the next level. If you liked Lauren’s previous episode de...
Training Tuesday: Recap From the TRP Retreat + Doping in Our Sport
13 Feb 2024
Contributed by Lukas
We are back from deep in the Midwest woods to discuss how our retreat went, our plans for the podcast, and a recap of our weekend’s workouts. We clo...