The Running Public

Episode 405: AMA from The Running Public Retreat!

10 Feb 2024

Contributed by Lukas

We’re in the backwoods of Wisconsin, together in-person at last, answering your most pressing questions!

Training Tuesday: What You Think You’ve Done vs What You’ve Actually Done

07 Feb 2024

Contributed by Lukas

Ever look back at an old training log and realize you did way less work than you previously thought? Not a great feeling, but we can learn from that!

Episode 403: Crazy Solutions to Atypical Training Situations

03 Feb 2024

Contributed by Lukas

Could you win an Ultra without ever running longer than 80 minutes? PR in a 5k without any interval work? Crush a Hyrox with zero weight lifting? Maxi...

Training Tuesday: Our Favorite Workouts of the Past Month

31 Jan 2024

Contributed by Lukas

Brakken hits a quick recap of his race from Saturday, then the boys each list their three favorite workouts from the past four weeks of training.

Training Tuesday: Winter ≠ Bad Training

24 Jan 2024

Contributed by Lukas

Some runners need permission to get out into the cold. Some will need permission to get on the treadmill and hammer. Some just need reassurance that f...

Episode 400: Hans Troyer

20 Jan 2024

Contributed by Lukas

Hans just won the Bandera 100k, breaking Jim Walmsley’s course record in the process. Still in grad school, this was Hans’ first 100k. What led to...

Training Tuesday: Chaining Together “B” Workouts

17 Jan 2024

Contributed by Lukas

The off season is the perfect time to build consistency, and the easiest and most sustainable way to stay consistent is to avoid doing too much on any...

Episode 398: Ryan Balch

13 Jan 2024

Contributed by Lukas

Ryan is a Senior Lecturer at Vanderbilt University, with a PhD in Education Policy and a background in Psychology. This episode is a direct follow up ...

Training Tuesday: How To Implement Our Recent Training Topics

10 Jan 2024

Contributed by Lukas

Recently, we’re discussed Speed Sprinkles, Muscular Endurance work, Medium Long Runs, and Long Runs. Today, we discuss how to schedule these into yo...

Episode 396: Ja Shua Reid pt 2

06 Jan 2024

Contributed by Lukas

Joshua returns to talk through all things Ultra running: training, racing, strength training, fueling, and much more!

Training Tuesday: Permission to Exercise

03 Jan 2024

Contributed by Lukas

Don’t let the perfect workout get in the way of a good workout! Sometimes we’re strapped for time, completely lacking motivation, or simply in a f...

Episode 394: Our 2023 Recap

30 Dec 2023

Contributed by Lukas

The training we attempted, the races we completed, the lessons we learned, and our plans for 2024!

Episode 393: Pain Isn’t a Thing (with Matt Fitzgerald and Ryan Whited)

23 Dec 2023

Contributed by Lukas

Ryan Whited and Matt Fitzgerald join us to talk about how pain is incorrectly used to identify and rehab injuries. They’re recently written a book o...

Training Tuesday: Don’t Stress Over Paces!

19 Dec 2023

Contributed by Lukas

Sometimes we try to get too cute with our training paces. We try to be too precise and we get stressed over tiny little details that probably don’t ...

Episode 391: Charlie Lawrence

16 Dec 2023

Contributed by Lukas

Fresh off his 50 mile World Record, Charlie stops by to talk his journey, his training, and his future goals in this sport!

Training Tuesday: Minimum Effective Dose of Speed?

13 Dec 2023

Contributed by Lukas

Is there benefit to doing some really seriously fast running, even for long distance runners? If so, how often should we do it to avoid interrupting o...

Episode 389: Ja Shua Reid

09 Dec 2023

Contributed by Lukas

One of the great stories, minds, and personalities of the endurance world, Josh joins us to share some of his background, some of his training wisdom,...

Training Tuesday: There Are Two Types of Athletes

06 Dec 2023

Contributed by Lukas

Those who find a way to get it down and those who find a reason not to get it done. Which are you?

Episode 387: Our Off Season Approach

02 Dec 2023

Contributed by Lukas

This episode is a peak behind the curtain as the boys discuss their off season plans, their current views on training, and how they approach working t...

Training Tuesday: Thanksgiving Q&A

29 Nov 2023

Contributed by Lukas

You all sent some great questions and we’re giving out full helpings of answer! From volume and lifting to creatine and shoes, this episode has a li...

Episode 385: Ron Mann & Matt Baxter

25 Nov 2023

Contributed by Lukas

The legendary coach of Northern Arizona University and NAU Alumnus / Pro Hoka Runner Matt Baxter join us to discuss the legacy of NAU’s powerhouse d...

Training Tuesday: Thanksgiving Episode

22 Nov 2023

Contributed by Lukas

The boys answer a listener question about long Ultras, break down NCAA Cross Country Nationals, then discuss what Running related things they are most...

Episode 383: Laura Green

18 Nov 2023

Contributed by Lukas

Laura is current one of the leading running personalities on social media, but backs up her fame and humor with some serious chops as a runner. 

Episode 382: Dr. Grayson Wickham, PT, DPT, CSCS

14 Nov 2023

Contributed by Lukas

A Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, Functional Medicine Practitioner, and founder of Movement Vault, Dr Wick...

Training Tuesday: Your Questions Answered!

08 Nov 2023

Contributed by Lukas

The boys catch up after Kirk’s vacation and then answer nine very good questions submitted by you all during the past month.

Episode 381: Rich Ryan on “Cross Training”

03 Nov 2023

Contributed by Lukas

Rich and Brakken have a deep dive conversation about using Non Impact Cardio (cross training) as a performance enhancer RATHER than using it for only ...

Training Tuesday: Q&A with Brakken & Lisa

01 Nov 2023

Contributed by Lukas

Kirk is on vacation, so Lisa steps up and lobs listener questions for Brakken to knock out of the park! 

Episode 379: Eamon McKenna

29 Oct 2023

Contributed by Lukas

Eamon was the team captain, and emotional leader, of UW OshKosh’s track and cross country teams when Kirk first arrived on campus as a freshman. Aft...

Training Tuesday: Comeback Season?

24 Oct 2023

Contributed by Lukas

Brakken raced, and won, this weekend! What does it mean, if anything? Then, the boys answer a few listener questions.

Episode 377: Lisa Kraker

21 Oct 2023

Contributed by Lukas

Get to know your second favorite host through the eyes of his wife! Lisa walks us through their journey from college to full time athlete to coach/fat...

Training Tuesday: Listener Submitted Q&A

18 Oct 2023

Contributed by Lukas

We’ve received too many good questions lately, so we’re blasting our way through them today! 

Training Tuesday: Training Yourself - The Best Scientific Approach vs The Best Approach for You

10 Oct 2023

Contributed by Lukas

There a so many “scientifically sound” training approaches out there. Is one best? Are any better than any others for me? How do I find out?

Episode 374: Three Important Questions!

07 Oct 2023

Contributed by Lukas

How do I know if I’m doing enough volume/mileage? When is it time to invest in a better (fill in the blank)? How do I start dealing with crippling r...

Training Tuesday: Training Yourself - Workouts You Do Which Make No Sense

04 Oct 2023

Contributed by Lukas

Episode Two of our mini series! We all have workouts which would make absolutely zero sense on paper. Maybe you just love the workout. Maybe it is nec...

Episode 372: Justin Hamilton

30 Sep 2023

Contributed by Lukas

Justin takes us through his recent experience of switching from pursuing a chilly 140 mile FKT with 36,000 feet of vert to a warm 100 mile race with 1...

Training Tuesday: Training Yourself - Boring is Best

26 Sep 2023

Contributed by Lukas

Today kicks off a mini series on how to effectively train yourself for running performance. We begin things with “Boring is Best, Unless You Need Ex...

Episode 370: Veejay Jones Branches Out

23 Sep 2023

Contributed by Lukas

Veejay went right to the top of the OCR world on the strength of his running and obstacle abilities. With the shifting landscape in OCR no longer moti...

Training Tuesday: How to End Your Running Year (and start your next season correctly)

20 Sep 2023

Contributed by Lukas

Many of us are approaching the end of our current “season”, which leads to questioning how to properly wrap things up and begin the off season. We...

Episode 368: Four Important Questions

15 Sep 2023

Contributed by Lukas

How do I improve my ability to go to the pain cave in a race, as well as build mental toughness in general? How do I cultivate motivation? How long do...

Training Tuesday: Build Your Dream Running Closet

14 Sep 2023

Contributed by Lukas

Daily training shoe. Short race shoe. Long race shoe. Trail versions for everything! Running shorts, socks, shirt, long sleeve, and jacket. Headphones...

Episode 366: Corinna Coffin Answers Your Nutrition Questions

09 Sep 2023

Contributed by Lukas

Corinna Coffin MS, RD, CSSD joins us for part two, and this time she fields your most pressing questions regarding sports nutrition. 

Training Tuesday: Q&A!

06 Sep 2023

Contributed by Lukas

Coming down from altitude for a race. Climbers vs descenders. My coach doesn’t believe in zone based training. I can’t get my heart rate up. Prepa...

Episode 364: Matt Fitzgerald

01 Sep 2023

Contributed by Lukas

Matt spent an entire training block, en route to the Chicago Marathon, living and training with the NAZ Elite pro running team. His experience was so ...

Training Tuesday: You’re Not Twenty Anymore

30 Aug 2023

Contributed by Lukas

The training that worked for us as beginner/youthful runners probably can’t sustain us as we progress through our running journey. Here’s how we b...

Episode 362: Jack Bauer on Maintaining Fitness Through Injury

26 Aug 2023

Contributed by Lukas

9 weeks ago Jack broke his kneecap. Today his fitness metrics remain high despite not running a step. He tells us how he got through the healthcare sy...

Training Tuesday: Pacing for Long Races (2+ hours)

23 Aug 2023

Contributed by Lukas

Finding the correct pacing strategy for long distance races can be super difficult but is also extremely important. Maximize your endurance events wit...

Episode 360: Eric McIntyre

19 Aug 2023

Contributed by Lukas

Coach, CPT, and social media guy, Eric talks how to keep living the running dream and make it work financially without being a professional athlete.

Training Tuesday: Who’s In Your Five??

16 Aug 2023

Contributed by Lukas

We discuss the five workouts we have prescribed the most so far in 2023 to our one-on-one clients. We have talked about our favorite workouts before, ...

Episode 358: The Mileage Multiplier!

13 Aug 2023

Contributed by Lukas

How can a low mileage athlete prepare for a long race without risking injury? Today’s chat is all about how to get the most out of your mileage!

Episode 357: Game Changers

05 Aug 2023

Contributed by Lukas

The internet and television are full of products, theories, and training styles that promise to be Game Changers. Today, we discuss the things that ac...

Training Tuesday: Musings on Racing

01 Aug 2023

Contributed by Lukas

It is Kirk’s wedding week, so we’re keeping things light! Today we recap the 5k he just raced on the track and discuss our thoughts on racing, hea...

Episode 355: Corinna Coffin, MS, RD, CSSD

29 Jul 2023

Contributed by Lukas

Corinna is a high level runner, hybrid athlete, Crossfitter, and OCR athlete, but also a great mind in the Sports Nutrition world. Get ready for two h...

Training Tuesday: Stride Work

25 Jul 2023

Contributed by Lukas

Last week’s interview with Dr Doug shed some great light on the importance of running your best stride. Today we focus on practical skills, drills a...

Episode 353: Dr Doug Adams

22 Jul 2023

Contributed by Lukas

Founder of RunDNA, a 3D gait analysis company, Doug is a wealth of running knowledge. On top of being an expert in the field of stride analysis, Doug ...

Training Tuesday: Brakken’s Race Report and Takeaways

19 Jul 2023

Contributed by Lukas

Sob story? Retirement? Embarrassment? Relief? We know Brakken had a tough day at the office in Pennsylvania this weekend and he breaks down exactly wh...

Episode 350: Mike Brunette - Sub 3 in Every State

14 Jul 2023

Contributed by Lukas

Twelve years ago, Mike set off on a quest to run a Sub 3 Hour Marathon in every US state. This is that story!

Training Tuesday: Three Questions

11 Jul 2023

Contributed by Lukas

Listeners submitted some good questions this week, so we choose three and drove on in: 1. When should I push through and when should I take a break in...

Training Tuesday: Training Tuesday Long Run!

07 Jul 2023

Contributed by Lukas

We have too many training items on our mind this week, so we’re covering multiple topics today! We start with the lessons we had reinforced to us th...

Episode 347: Matt Groose

01 Jul 2023

Contributed by Lukas

Matt was the best runner on Kirk’s college track team. He was a 4:00 miler and a 1:47 800m runner. In the twenty years since they last saw each, Kir...

Training Tuesday: Putting It All Together

27 Jun 2023

Contributed by Lukas

Over the past three weeks, we’ve discussed the three main types of Quality Sessions: Speed Work, Threshold Work, and Long Runs. Today, we break down...

Episode 345: Misconceptions and Misunderstandings

24 Jun 2023

Contributed by Lukas

Running, like any form of fitness, is full of preconceived notions which simply aren’t super accurate. So, let’s put some of them to rest today!

Training Tuesday: The Quality Long Run

22 Jun 2023

Contributed by Lukas

Are long runs overrated, underrated, or simply misunderstood? What exactly is a Quality Long Run and why should we be doing such a thing?

Episode 343: Cody Fuiten

17 Jun 2023

Contributed by Lukas

From strongman and Canada to running and China, Cody has lived quite the athletic life!

Training Tuesday: Threshold Training

14 Jun 2023

Contributed by Lukas

Lactate threshold. Anaerobic threshold. Ventilatory threshold 2. Forget all the terms and science and confusion. There are plenty of other episodes ou...

Episode 341: Speed Dating

10 Jun 2023

Contributed by Lukas

Brakken and Kirk get to know each other on a much more intimate level by spending an hour grilling each other with Speed Dating questions.

Training Tuesday: The Need for Speed

07 Jun 2023

Contributed by Lukas

“Speed Work” is one of the most misunderstood and misapplied types of quality workouts! We all want to be fast, but how fast do we need to be runn...

Episode 339: Meg Jacoby

02 Jun 2023

Contributed by Lukas

Meg transitioned from running track and cross country at UConn to setting the current Hyrox World Record. Fresh off her 2nd place finish at the Hyrox ...

Training Tuesday: Training Cycles Part 3 - The 14 Day Cycle

31 May 2023

Contributed by Lukas

We wrap our mini series with the longest common training cycle: The 14 Day Cycle. This plan takes the best of the 7 Day and 10 Day cycles and combines...

Episode 337: Answering Your Questions

26 May 2023

Contributed by Lukas

Heart rate training vs RPE. Road shoes vs trail shoes. Mileage vs vert for ultras. Singles vs doubles. Starting out with low mileage vs high mileage a...

Training Tuesday: Training Cycles Part 2 - The 10 Day Schedule

23 May 2023

Contributed by Lukas

Arguably the single most effective use of your training time, the 10 Day cycle is tailor made for nailing your quality sessions and fully recovering i...

Episode 335: The Boys Get REAL Introspective!

20 May 2023

Contributed by Lukas

One simple question about a race decision spawned 90 minutes of deep dive into why Brakken is the way he is, what the guys want out of running this ye...

Training Tuesday: Training Cycles Part 1: 7 Day

16 May 2023

Contributed by Lukas

We kick off a mini series on the different types of training cycles runners can employ. Today we dig into the most popular option: the 7 Day Cycle. 

Episode 333: Tom Kerry

12 May 2023

Contributed by Lukas

Tom works on the industry side of running events in the UK. From positions on the Mass Participation World Global Council and the Running Industry All...

Training Tuesday: Learn from Successful Athletes

10 May 2023

Contributed by Lukas

We look back on the characteristics, patterns, and trends of the athletes we’ve worked with who have experienced the most success. We break down how...

Training Tuesday: For the Athlete Who Over Races or Wants to do it All!

03 May 2023

Contributed by Lukas

The title is self explanatory! Do you try racing every weekend? Do you find yourself signing up for competitions that have no fitness relationships to...

Episode 330: David Magida

29 Apr 2023

Contributed by Lukas

In the past year, Dave went through a tibial stress fracture that cost him 16 weeks, lower back issues, and an implosion at the Hyrox European Champio...

Training Tuesday: What We Learned from Boston & Palm Beach

26 Apr 2023

Contributed by Lukas

The Boston Marathon and the Palm Beach Spartan 3k. Two race types that couldn’t be more dissimilar, yet two races that showed us the exact same thin...

Episode 328: Cassie Todtenhagen

22 Apr 2023

Contributed by Lukas

Cassie picked up running during Covid and immediately tried an ultramarathon. Since then, she’s been hooked and recently trained through her first p...

Training Tuesday: How to Scale Workouts to Your Ability

19 Apr 2023

Contributed by Lukas

We’ve all seen an amazing runner post one of their “key race workouts” online. We invariably want to incorporate that workout into our training ...

Episodes 326: Q&A!

15 Apr 2023

Contributed by Lukas

Does Double Threshold Training have any use for an athlete who can’t fit doubles in their week? Should I practice fasted long runs? Am I training co...

Training Tuesday: Brakken is Back!

12 Apr 2023

Contributed by Lukas

Brakken is back in the US and mostly recovered from jet lag! The boys catch up, talk Kirk’s race from this weekend, and sprinkle some training talk ...

Episode 324: Glenn Racz - Part 2

08 Apr 2023

Contributed by Lukas

Glenn just ran 15:58 for a 5k at 43 years old. Not bad a guy training for OCR and hybrid racing! We chat about how he is staying fast, healthy, and ba...

Training Tuesday: Tyler Jermann

06 Apr 2023

Contributed by Lukas

Tyler Jermann joins Kirk for today’s Training Tuesday! They dive into half marathon and marathon training, float style intervals, breaking through p...

Episode 322: Dr Fred Clary - Part 2

01 Apr 2023

Contributed by Lukas

Dr. Fred Clary drops one hard truth after another in todays episode. We talk raw power for endurance athletes, nervous system training & recovery, sys...

Training Tuesday: Veejay Jones’ Training Progression

29 Mar 2023

Contributed by Lukas

Kirk is joined by Veejay Jones for todays training Tuesday! Kirk & Veejay get caught up on current life happenings & then dive into Veejay's training ...

Episode 320: Henry Ward

25 Mar 2023

Contributed by Lukas

Henry Ward: recovering alcoholic and addict, ultra runner, and author of Running Without the Devil. Today we chat w/ Henry about his journey from hitt...

Training Tuesday: Our Season Goals

21 Mar 2023

Contributed by Lukas

Kirk is back and Brakken is about to head out of country, so today is spent hashing out our goals and vision for racing in 2023.

Episode 318: Double Threshold Training

18 Mar 2023

Contributed by Lukas

Rich Ryan joins Bk in order to nerd out on the hot new style of training sweeping the globe right now: Double Lactate Threshold Sessions. Strap in for...

Training Tuesday: Two More Banging Workouts

14 Mar 2023

Contributed by Lukas

Brakken describes two of his most effective workouts for Speed (30/30 Advanced) and Compromised Running (Katie E). He walks you through why and how to...

Episode 316: Shoe-lala!

11 Mar 2023

Contributed by Lukas

With Kirk gone, there is nothing to prevent Brakken from spending 70 straight minutes breaking down everythIng no one ever knew they needed to know ab...

Training Tuesday: Two Great Workouts

07 Mar 2023

Contributed by Lukas

The Split Tempo & Big Foot: Two workouts with infinite variations and applications, for pure runners and OCR athletes alike! This is a short, sweet ep...

Episode 314: Chad Trammell

04 Mar 2023

Contributed by Lukas

TransRockies winner. Leadville 100 runner-up. Spartan Race OG. Almost completely unknown. Chad might just be the best trail runner you’ve never hear...

Training Tuesday: How to Train while Traveling / On Vacation

01 Mar 2023

Contributed by Lukas

Both Kirk and Brakken are heading overseas in the next month, so they’ve been working on adjusting their training plans in order to accommodate thei...

Episode 312: Pre Vacation Q&A

26 Feb 2023

Contributed by Lukas

Kirk and Jess are headed to Vietnam for two weeks, and there is no way they could relax and enjoy the trip knowing there are unanswered listener quest...

Training Tuesday: Breaking Down Our Training Program

22 Feb 2023

Contributed by Lukas

We recently launched a Running specific training plan to accompany our OCR training plan and our Strength training program, and we spend some time tod...

Episode 310: Lauren Weeks

18 Feb 2023

Contributed by Lukas

The crossfitter who just wants to run for hours in the mountains and keeps winning World Championships joins us to discuss her training before, during...

Training Tuesday: The Power of Purposeful Rehab and Non Impact Cardio

15 Feb 2023

Contributed by Lukas

Brakken raced this past weekend and was pleasantly surprised by his fitness levels. The only possible explanation lies in the type of rehab work he’...

Episode 308: Mark Batres Part 2

11 Feb 2023

Contributed by Lukas

The last time we chatted with Mark he was building towards his 2021 season. Since then, he’s found his calling in Ultras, won a world championship, ...

Training Tuesday: Our Personal Fitness Levels + A Few Listener Questions

08 Feb 2023

Contributed by Lukas

What are some “mandatory” supplements for runners? Should I trust my HR zones when I’m out of shape? How should we gauge improvement? How do I k...

Episode 306: Are You Training Correctly?

04 Feb 2023

Contributed by Lukas

What is your current Stage of Training? Is it time to repeat what you’ve done or is time to change things? Are you more of a fast twitch or slow twi...