The Running Public

Episode 110: Honor Thy Trails!

27 Mar 2022

Contributed by Lukas

Spring time = trails are opening. It also means the trails are at their most vulnerable. Master trail builder Adam Buck drops by to walk us through pr...

Training Tuesday #110: The Simplest Running Plan!

23 Mar 2022

Contributed by Lukas

The good folks on the message boards over at Letsrun had an interesting question: What is the simplest plan for getting faster? We decided to answer ...

Episode 109: Race Lessons

18 Mar 2022

Contributed by Lukas

We had a bunch of our Running Public athletes racing over the past two weeks, with many of them seeking meaning after a tough race. It can be tough to...

Training Tuesday #109: SLO Recap + Things We Learned

15 Mar 2022

Contributed by Lukas

Kirk raced again and, surprise, he’s still super fit! Today we go in depth on the things this race taught us and how you can be better for it.

Episode 108: Leon Kofoed

13 Mar 2022

Contributed by Lukas

The multiple time European OCR champ is in the midst of a comeback from a devastating leg injury. Hear him talk his progression as a runner, his love ...

Training Tuesday #108: Live Your Best Stride

08 Mar 2022

Contributed by Lukas

We’ve noticed a trend of athletes practicing one stride and racing with a different stride once fatigue sets in. Let’s combat that together!

Episode 107: Q&A + Bachelor Gossip

05 Mar 2022

Contributed by Lukas

Random episode content? Yup. Great info about training and Kirk’s Bachelor days? Double yup.

Training Tuesday #107: Kirk Raced!

01 Mar 2022

Contributed by Lukas

Kirk raced. He learned some stuff. We tell you all about the stuff. Also, a discussion on incline intervals during race week!

Episode 106: Couples Therapy with Dr Kraker

25 Feb 2022

Contributed by Lukas

Roles reverse as Kirk drops in for a running therapy sesh with the esteemed Dr Brakken Kraker!

Training Tuesday #106: How to Approach Race Week

22 Feb 2022

Contributed by Lukas

It has been a while since some of you raced. Here’s our refresher on what to do and what not to do on race week!

Episode 105: Couples Therapy with Dr. Kirk

19 Feb 2022

Contributed by Lukas

Doc DeWindt welcomes Brakken and Running to his therapy couch in order to help them work on their relationship. They make some great progress in today...

Training Tuesday #105: How Effective is Cross Training?

16 Feb 2022

Contributed by Lukas

Cross training is the subject of so many of the messages we receive each month, and for good reason! Today we talk about the different types of cross ...

Episode 104: Eric Byrnes

11 Feb 2022

Contributed by Lukas

From playing 11 years in Major League Baseball to going sub 23 hours at the Western States 100, Eric has lived a sporting life that few athletes can e...

Training Tuesday #104: Training Through Sickness

08 Feb 2022

Contributed by Lukas

Kirk is sick. Brakken just had COVID. It feels like the entire world is either coming down with or just getting over something. How should we approach...

Episode 103: Shawn Roberts

04 Feb 2022

Contributed by Lukas

Shawn Roberts is a competitor through and through. From running the 800m and 1500m at Georgia Tech and then with the NJNY track team to the trails and...

Training Tuesday #103: Too Much Base Building?

01 Feb 2022

Contributed by Lukas

Is there such thing as spending too much time in Base Building phase? Let’s dive in!

Episode 102: Kris Rugloski

29 Jan 2022

Contributed by Lukas

Kris has an unbelievable combination of maybe the best athletic range and the most unique life story of anyone we have ever had on this show (all apol...

Training Tuesday #102: If You Don’t Use It You Lose It!

25 Jan 2022

Contributed by Lukas

Episode 101: 2021 Q&A Dump

21 Jan 2022

Contributed by Lukas

We’re cleaning out our closet! All your remaining questions from 2021 will be answered today! There are some good ones, some tough ones, and a zombi...

Training Tuesday #101: Let’s Plan a Year of Racing and Training

18 Jan 2022

Contributed by Lukas

January is upon us and race schedules are being released. It is the time of year when many runners are faced with the dilemma of what races to sign up...

Episode 100: Cali Schweikhart

14 Jan 2022

Contributed by Lukas

Cali Schweikhart joins us for our 200th episode, and we couldn’t ask for a better guest to represent everything the Running Public stands for! Her s...

Training Tuesday #100: Spartan Series Chaos

11 Jan 2022

Contributed by Lukas

Brakken and Kirk break down and react to Spartan’s big Age Group and Elite Series announcement. This is about as close to a hot take episode as you’...

Episode 99: Chris Shipley

07 Jan 2022

Contributed by Lukas

From juvenile delinquent to the fastest person to run self supported around the United Kingdom, Chris is not your typical distance runner. Come for hi...

Training Tuesday #99: 2021 Year In Review

04 Jan 2022

Contributed by Lukas

Kirk and Brakken recap their highs and lows from 2021 and then preview what is in store for 2022. Thanks for being here with us the entire time!

Episode 98: Becca Jones on Ultra Training

31 Dec 2021

Contributed by Lukas

We’re back from our holiday break with a phenomenal entry in our Philosophy of Training series. Becca Jones is an Ultra runner, Ultra Coach, and co-...

Training Tuesday #98: The Fundamentals - Thresholds

21 Dec 2021

Contributed by Lukas

Aerobic Threshold. Anaerobic Threshold. Lactate Threshold. Ventilatory Threshold 1. Ventilatory Threshold 2.  So many threshold terms. So much confu...

Training Tuesday #97: The Fundamentals - Quality Workouts

14 Dec 2021

Contributed by Lukas

Kirk raced this weekend, so we begin with the recap before moving into what we all love about training: The Quality Workouts! 

Episode 96: Philosophy of Training - Rich Ryan

11 Dec 2021

Contributed by Lukas

Rich Ryan makes Running Public history with his 4th appearance on the show! As always, he brings a wealth of information for runners and strength athl...

Training Tuesday #96: Brakken’s Ultra + WC Recap

07 Dec 2021

Contributed by Lukas

Brakken hobbles to the mic to recap the Tennessee Mile, then the boys break down the Spartan World Championship.

Episode 95: Alec Blenis

04 Dec 2021

Contributed by Lukas

When it comes to knowing the ins and outs of how the human body responds to both endurance and strength training, Alec Blenis is as good as anyone. Gr...

Training Tuesday #95:The Fundamentals - MWLR

30 Nov 2021

Contributed by Lukas

The Mid Week Long Run, or Medium Long Run, is one of our favorite types of runs. Get pumped to dive into this little rascal! FYI, we start with a chat...

Episode 94: Joey Keillor - Run Great When it Counts

26 Nov 2021

Contributed by Lukas

Steeplechase national champ, 2:21 marathoner, high school coach, and author Joey Keillor joins the Philosophy of Training series this week. If you’v...

Training Tuesday #94: The Fundamentals - Long Runs

23 Nov 2021

Contributed by Lukas

Long Runs should be a staple of most runners’ programming, but we often let these slide out of use. Let’s refresh to ourselves why they are so imp...

Episode 93: Our Philosophy of Training

20 Nov 2021

Contributed by Lukas

Kirk and Brakken each take on the same questions they’ve been asking other coaches during the past few Philosophy of Training episodes. Let’s see ...

Training Tuesday #93: The Fundamentals - Easy & Recovery Runs

16 Nov 2021

Contributed by Lukas

New series alert! We’re getting back to the basics on Tuesdays, focusing on the Fundamental pieces of running. Today we break down the principles of...

Episode 92: Matt Fitzgerald

12 Nov 2021

Contributed by Lukas

Acclaimed author and coach Matt Fitzgerald joins us to chat through his philosophy of training. Along the way we delve into his evolution as a writer,...

Training Tuesday #92: The Running Public Training Plan

09 Nov 2021

Contributed by Lukas

We’ve received a lot of questions regarding the TRP Plan on Training Peaks recently, and with our off season build beginning this week it is a good ...

Episode 91: House Keeping

05 Nov 2021

Contributed by Lukas

We take a break from our Coaches Series to clean house. We have so many listener questions unanswered that we just need to get through them. We start ...

Training Tuesday #91: Chit Chat + Mini Q&A

02 Nov 2021

Contributed by Lukas

The boys get chatty about life and running, but they manage to answer a few listener questions along the way!

Episode 90: Philosophy of Training with Ian Hosek

29 Oct 2021

Contributed by Lukas

Week Two of our series brings us Ian Hosek. Ian learned his craft while working at Nike and continues to apply his training principles today, with an ...

Training Tuesday #90: Mash Up Episode

26 Oct 2021

Contributed by Lukas

We begin with chit chat, move to a breakdown of the Richard Diaz Flow Training episode, then finish up with some tough love and motivation!

Episode 89: Training Philosophy with Rich Diaz

22 Oct 2021

Contributed by Lukas

Today begins a mini-series focusing on the different philosophies of endurance training. As people approach their “off season”, it is the perfect ...

Training Tuesday #89: How to Approach Your Off-Season

19 Oct 2021

Contributed by Lukas

We all take at least one “off season” per year, and now is the time many people are looking to start theirs. Today we walk you through how to buil...

Episode 88: Let’s Talk About Weight Loss

15 Oct 2021

Contributed by Lukas

This is one of the most difficult topics to address with people, and runners are no exception. We’ve put off this episode for long enough; it is tim...

Training Tuesday #88: Pacing and Strategy

12 Oct 2021

Contributed by Lukas

Warning: Spoiler alert for Boston, Chicago, and the Spartan 24 Hour Championship! The racing tactics of the pros this past weekend illuminated a flaw ...

Episode 87: Listener Submitted Q&A

08 Oct 2021

Contributed by Lukas

We received some truly great questions for this episode! Highlights include: running orthotics, preparing for hot races, burnout, how to train when yo...

Training Tuesday #87: Stagnation Part Deux

05 Oct 2021

Contributed by Lukas

Last week we talked about why you should rebuild your base if you’ve stagnated. Today we address the other people in the room: Those who are stagnat...

Training Tuesday #86: Stagnation

01 Oct 2021

Contributed by Lukas

At this point in the year (October), there are two types of runners: those who are still improving and those who are not. If you are struggling with s...

Episode 86: Kirk’s Road to Recovery

28 Sep 2021

Contributed by Lukas

As our listeners well know, Kirk has been away for two weeks. Today, he opens up about everything he’s been dealing with. This is a heavy, personal ...

Episode 85: Hunter on Defeat and OCR Stars

24 Sep 2021

Contributed by Lukas

In one of the most shocking upsets in OCR history, Hunter McIntyre was soundly beaten at the Hyrox World Championships in Berlin two weeks ago. A refo...

Training Tuesday #85: McCauley’s Favorite Workouts

22 Sep 2021

Contributed by Lukas

We get a surprise guest host today who walks us through his all time favorite running sessions from high school, college, and post-collegiate. Get rea...

Training Tuesday #84: The Runner’s Checklist Part 2!

14 Sep 2021

Contributed by Lukas

Last Tuesday we gave you all the major pieces to include in your training. This week we give you our list of things many runners are doing but shouldn...

Episode 84: Stephanie Garcia

10 Sep 2021

Contributed by Lukas

From college walk-on to professional runner, Steph’s passion for running and competing launched a career that has taken her around the world. So wha...

Training Tuesday #83: The Runner’s Cheat Sheet

07 Sep 2021

Contributed by Lukas

What should I be doing in training? What strength work is beneficial to me as a runner? What mobility work is needed? What about core work? This episo...

Episode 83: John Clark - 48 Marathons in 48 Days

03 Sep 2021

Contributed by Lukas

From 400lb Strongman to record setting Ultra Endurance athlete, John Clark has never been content to live an ordinary life! He broke the 24 hour Ski E...

Training Tuesday #82: Cramp Prevention

31 Aug 2021

Contributed by Lukas

We’ve all been there and we never want to be there again! Today is nothing but how to prevent muscle cramping!

Episode 82: McCauley Kraker

27 Aug 2021

Contributed by Lukas

The faster Kraker joins us for a story of running, injury, potential, setbacks, rock bottom, and rebirth. This is one you won’t want to miss!

Training Tuesday #81: How to Train While Racing Frequently

24 Aug 2021

Contributed by Lukas

Some people just love racing. They would rather race than train, and they try to fill their schedules with as many races as possible. The question bec...

Episode 81: Kevin Donoghue

20 Aug 2021

Contributed by Lukas

Kevin Donoghue has never chosen the typical path through life, so it is only fitting to have followed the same outside-the-box approach as an athlete....

Training Tuesday #80: Q&A Continued

17 Aug 2021

Contributed by Lukas

We ran out of time last week, so we’re finishing up the Q&A today! We have some great topics, ranging from race cramping to blood flow restriction t...

Episode 80: Annie Dube

13 Aug 2021

Contributed by Lukas

Annie is a relative newcomer to the world of endurance racing, but has had immediate success. Not an outstanding runner as a youth, she ground her way...

Training Tuesday #79: Listener Submitted Q&A

10 Aug 2021

Contributed by Lukas

Veejay Jones breaks down his latest After Action Race Report, then we discuss the heart rate training zones we personally use, our thoughts on the CBD...

Episode 79: Kris Brown

07 Aug 2021

Contributed by Lukas

Kris is one of the most widely successful endurance athletes in North America. A self described “hybrid athlete”, he has seen success in everythin...

Training Tuesday #78: How to Assess Your Race Performance

03 Aug 2021

Contributed by Lukas

Training built to race day, but now the race is over. What do you do now? The first thing every runner needs to do is assess their performance in a no...

Episode 78: TJ goes Couch-to-Ultra

30 Jul 2021

Contributed by Lukas

After listening to the Ross Wiemer interview (Episode 46), TJ Schraufnagel decided to begin running with the intent of completing a mountain ultra. Th...

Training Tuesday #77: Consistency is King

27 Jul 2021

Contributed by Lukas

We’ve all been there, searching online for the magic workout or training plan to get us through our next big race. Searching for the secret sauce th...

Episode #77: Hawk Call

23 Jul 2021

Contributed by Lukas

Hawk Call took a break from his summer build towards his senior cross country season at Utah Valley University and jumped into the US National Series ...

Training Tuesday #76: Perishable Skills

20 Jul 2021

Contributed by Lukas

As runners, we work really hard in order to be ready for our next race course. Often times, this means targeting a specific skill (technical terrain, ...

Episode 76: Anthony Kunkel

16 Jul 2021

Contributed by Lukas

100k US Champ. Team USA Ultra Runner. Coach. Freethinker. Psychedelics advocate. Anthony is unique in a sport full of uniqueness. Kick back and enjoy ...

Training Tuesday #75: Big Mountain Races

13 Jul 2021

Contributed by Lukas

We received an interesting question this week:   ”How do you two approach a big mountain race, from the moment you wake up until the moment you cro...

Training Tuesday #74: A Good Night’s Sleep and When to Reset

06 Jul 2021

Contributed by Lukas

Today starts with a few personal stories that highlight the importance of flexibility on race week. You don’t always need a perfect lead-up to race ...

Episode 75: Impromptu Q&A

02 Jul 2021

Contributed by Lukas

When life hands you lemons, make a Q&A Episode! Today we touch upon training with limited time available, training with new babies, how to handle phys...

Training Tuesday #73: Racing Tactics

29 Jun 2021

Contributed by Lukas

On race day, having the best fitness isn’t always enough to guarantee success. Often times the style of race eliminates people from contention long ...

Episode 74: Arielle Fitzgerald

25 Jun 2021

Contributed by Lukas

Arielle is currently one of North America’s best endurance runners but her path to stardom is certainly not the typical one. From high school long a...

Training Tuesday #72: Rants and Olympic Trials

22 Jun 2021

Contributed by Lukas

We showed up with a topic to discuss, but 70 minutes later we still hadn't moved past a long rant and some good ole fashioned Olympic trials chatting!...

Episode 73: Veejay Jones

18 Jun 2021

Contributed by Lukas

Veejay rejoins the podcast for an episode about mindset and the importance of technique work and mechanical efficiency as runner. This an episode tha...

Training Tuesday #71: How to Run Uphill, Downhill, and Flat

15 Jun 2021

Contributed by Lukas

Having a huge engine is great, but if you don't use it wisely you'll still leave time out there on the course! Today's episode is all about HOW to use...

Episode 72: Rich Ryan

11 Jun 2021

Contributed by Lukas

We get a little bit of everything today with Rich! Coming off his recent win and World Best time at Dekafit and his second place debut at Hyrox, Rich ...

Training Tuesday #70: Slumps and Heat Training

08 Jun 2021

Contributed by Lukas

Today is a two-part episode. In part one we follow up on the idea of being in a "running slump". We had so much feedback after Brakken talked about hi...

Episode 71: Listener Submitted Q&A

04 Jun 2021

Contributed by Lukas

Not our typical Q&A session! We only hit a few questions today because they were so good that we needed to spend a lot of time on each of them. It's l...

Episode 70: Emma Cook-Clarke

27 May 2021

Contributed by Lukas

2nd Place at the Canadian University Championships for Cross Country 2nd Place at the Canadian National Mountain Running Championship 36th Place at th...

Training Tuesday #69: Managing Race Efforts

25 May 2021

Contributed by Lukas

One of the hardest parts of endurance racing is choosing the correct effort and pace for any given race distance. Some people seem to intrinsically un...

Episode 69: Rylan Schadegg

21 May 2021

Contributed by Lukas

Rylan is the newest "name to watch" in the OCR scene. At only 23 years of age, he has already retired from professional mountain bike racing and switc...

Training Tuesday #68: Do Big Things!

18 May 2021

Contributed by Lukas

Every once in a while, we need to step way outside of our comfort zone and do something that scares us. Something we may not be prepared for. Somethin...

Episode 68: Natasha Mansell

14 May 2021

Contributed by Lukas

One of the UK's top OCR racers, Natasha had an extremely unique journey to becoming an endurance athlete. She didn't find running until she was 29, bu...

Training Tuesday #67: Goal Paced Workouts

11 May 2021

Contributed by Lukas

We preach sustainability and caution on this podcast. We drive home the point that we need to hit certain paces and metrics in training. Well, today w...

Episode 67: Hunter McIntyre - The Clydesdale Project

07 May 2021

Contributed by Lukas

Hunter is teaming up with American Record Holder Ryan Hall to set the Clydesdale Marathon World Record (fastest marathon by a male over 200 lbs). He r...

Training Tuesday #66: Chit Chat with Kirk and Brak

04 May 2021

Contributed by Lukas

Today is a look behind the scenes to what a typical conversation between Kirk and Brakken looks like. No agenda, no specific topics, just talking abou...

Episode 66: Listener Submitted Q&A

30 Apr 2021

Contributed by Lukas

We hit a little bit of everything today ladies and gents! We have to say, the level of thinking behind these questions is really impressive. We love s...

Training Tuesday #65: All About Threshold

28 Apr 2021

Contributed by Lukas

Lactate Threshold might just be the single most misunderstood concept in all of endurance training. So, we dedicate an entire episode to explaining an...

Episode 65: Nicholas Ryker

23 Apr 2021

Contributed by Lukas

Three months ago, Nick was preparing to prove his ranking as one of the most promising young racers in North America. Then, he was diagnosed with ulce...

Training Tuesday #64: All About Ultras

20 Apr 2021

Contributed by Lukas

The people have spoken: It is time to dive into training and racing distances over 30 miles!  How much volume do you need? Back to back long runs? Ho...

Episode 64: Rea Kolbl

17 Apr 2021

Contributed by Lukas

Slovenian National Gymnastics Team Member for 10 years Spartan Ultra World Champion 2x World's Toughest Mudder Champion 2nd Place at ECO Challenge: Fi...

Training Tuesday #63: Swing the Hammer Hard!

13 Apr 2021

Contributed by Lukas

If you're going to swing the hammer, swing that thing hard! That was a big take away from the Dr Fred Clary interview, as he talked at length about pr...

Episode 63: Dr Fred Clary

09 Apr 2021

Contributed by Lukas

Fred Clary is a Chiropractic Neurologist, World Record holding Power Lifter, and a goldmine of knowledge about maximizing the potential of the human b...

Training Tuesday #62: All About Super Shoes!

06 Apr 2021

Contributed by Lukas

The super-shoe era is officially here, so Doctor Kraker went into the lab to test out the Nike Alphafly against two "typical" racing shoes in order to...

Episode 62: Lisa Kraker - Running for Happiness

02 Apr 2021

Contributed by Lukas

Brakken's wife, Lisa, finally joins us today! Lisa hates racing. Hates it. She also can't stand easy runs, training schedules, and scripted quality wo...

Training Tuesday #61: Kirk's Vegas Recap

30 Mar 2021

Contributed by Lukas

Kirk raced in Las Vegas this past weekend while Brakken commentated the Savage Race in Georgia. They have several takeaways from the two races that co...

Episode 61: Glenn Racz

26 Mar 2021

Contributed by Lukas

Glenn is a self taught runner who didn't even begin training until after college. Learning on the fly, he progressed to a low 15 minute 5k and 4:12 mi...

Training Tuesday #60: Potentially Harmful Training Trends

23 Mar 2021

Contributed by Lukas

We've noticed a few trends with the athletes we work with over the past few months. We want to go over them right now and hopefully help out anyone wh...