The Running Public

Training Tuesday #52: Our All-Time Favorite Workouts!

26 Jan 2021

Contributed by Lukas

We've hit a lot of heavy topics lately, so today we're lightening things up with a rundown of our absolute favorite workouts! From track workouts and ...

Episode 52: Listener Submitted Q&A

22 Jan 2021

Contributed by Lukas

Some really good questions came in this month! Some highlights are: How important is talent? Why does my HR go up on Easy days when I try a higher cad...

Training Tuesday #51: Better Fitness Doesn't Equal Easier Racing!

19 Jan 2021

Contributed by Lukas

"We don't train so that the race doesn't hurt, we train to tolerate it." - Michael Scott, probably.    Far too often, we improve our fitness and the...

Episode 51: Bailey Kowalczyk

15 Jan 2021

Contributed by Lukas

Bailey is the newest face on the world mountain and trail running scene. She only shifted to the trails in 2019 but has already established herself as...

Training Tuesday #50: Bad Coaching

12 Jan 2021

Contributed by Lukas

Online Coaching is one of the easiest ways for people to start making money quickly. The fitness industry is overrun with bad coaching, and the Runnin...

Episode 50: Hunter McIntyre - Back to His Roots

08 Jan 2021

Contributed by Lukas

Fresh off his Hyrox World Championship victory, Hunter has set his sights on the first race of the Spartan US National series. He discusses his traini...

Training Tuesday #49: Mental Flexibility

05 Jan 2021

Contributed by Lukas

We preach "the process" on this podcast (plan, periodize, execute, etc), but life isn't all about linear progressions. Races pop up, opportunities pre...

Episode 49: Johnny Luna Lima

01 Jan 2021

Contributed by Lukas

Born in Brazil. Raised in Germany and the US. Injured for years. One of the top downhill runners on the planet. Johnny takes us through his athletic j...

Training Tuesday #48: 2020 Year In Review

29 Dec 2020

Contributed by Lukas

With the last episode of the current year we discuss what we learned from 2020. From our most asked questions to our biggest training, racing, and lif...

Episode 48: Aaron Newell - OCR Grinch or Misunderstood Underdog?

25 Dec 2020

Contributed by Lukas

Aaron gives us an all access look into what makes him tick. Starting with a traumatic childhood and continuing through bizarre injuries, Aaron's love ...

Training Tuesday #47: Identify Your Weaknesses & Eliminate Them!

22 Dec 2020

Contributed by Lukas

Everyone knows that their weaknesses are the major obstacle holding them back from success. The tough part for many people is actually identifying wha...

Episode 47: Lindsay Webster - OCR GOAT

18 Dec 2020

Contributed by Lukas

The greatest Obstacle Course Racer in history joins us for an episode about her rise to the top, her remaining goals, motherhood, and retirement. This...

Training Tuesday #46: Listener Submitted Q&A

15 Dec 2020

Contributed by Lukas

Yikes, we let the questions pile up this month! Today we hit over 90 minutes of you asking some pretty awesome questions and us doing our best to quen...

Episode 46: Ross Wiemer - Couch to Ultra

11 Dec 2020

Contributed by Lukas

Ross's story embodies the everyman: good all around athlete who leaves his athleticism and fitness behind while focusing on his career and family. 10 ...

Training Tuesday #45: The Importance of Race Specific Fitness

08 Dec 2020

Contributed by Lukas

Far too often, an athlete puts in a great block of training only to underperform on race day. One of the biggest causes of this is a lack of Race Spec...

Episode 45: Mikhail Gerylo

04 Dec 2020

Contributed by Lukas

The reigning Spartan Canadian National Series champion joins us for a chance to talk about how he has remained so successful on the OCR scene despite ...

Training Tuesday #44: Off Season Doldrums - Pay Now or Pay Later

01 Dec 2020

Contributed by Lukas

How many times have you thought, "If I just had one more month I would be so ready for this race!" THIS IS THAT MONTH! So often, the beginning of wint...

Training Tuesday #43: Winter is Coming

24 Nov 2020

Contributed by Lukas

Winter cold, dark, slippery, and uncomfortable - but you still need to get outdoors and train! From what to wear, the mindset you need, how to adjust ...

Episode 44: Nutrition with Rich

20 Nov 2020

Contributed by Lukas

Rich Ryan returns to for an Intro to Sports Nutrition. We cover a variety of basic nutrition terms, break down how to calculate your caloric needs as ...

Training Tuesday #42: Returning to Running After Injury

17 Nov 2020

Contributed by Lukas

When can I run again? How much volume can I do? When is it safe to begin speed work? How do I even know if my body is ready? Returning to running afte...

Episode 43: Amelia Boone

13 Nov 2020

Contributed by Lukas

Endurance legend Amelia Boone joins us for a must listen episode of race stories, injuries, comebacks and her personal struggle with a life long eatin...

Training Tuesday #41: What is "Easy" and How Should Easy Runs Work?

10 Nov 2020

Contributed by Lukas

We receive more questions about Easy Runs than any other running topic, especially after the "What Should Hard Feel Like" episode. Today will address ...

Episode 42: The Running Public AMA

06 Nov 2020

Contributed by Lukas

We opened to doors up for ANY question to be asked! You surprised us with your maturity, as we only got two defecation based questions. From Bachelore...

Training Tuesday #40: Listener Submitted Q&A

03 Nov 2020

Contributed by Lukas

We seemed to have a theme amongst the questions we received this week: Easy Runs, HR Training, Fitting Workouts in on Restricted Time, and Structuring...

Episode 41: Adam Buck - Master Trail Builder

30 Oct 2020

Contributed by Lukas

If you've ever ran, biked, or hiked on a trail, this interview will hit home! Adam Buck is a professional trail builder who also happens to have been ...

Training Tuesday #39: What Should 'Hard' Feel Like?

27 Oct 2020

Contributed by Lukas

Everyone talks about racing hard, a hard workout, a hard interval session, a hard tempo run. But what does Hard really look and feel like? Pacing your...

Episode 40: Rich Ryan

23 Oct 2020

Contributed by Lukas

Rich Ryan of the Reinforced Running Podcast swings by today! Rich is a fast runner, successful podcaster, excellent endurance and nutrition coach, and...

Training Tuesday #38: The Power of Accountability Partners & Finding Your Why

20 Oct 2020

Contributed by Lukas

We are only as tough and strong as our support system. Every successful human and athlete is held up by a clearly defined "Why" and a strong and hones...

Episode 39: BK Talks Spartan's Evolution

16 Oct 2020

Contributed by Lukas

Kirk interviews Brakken about Spartan's evolution as as race, brand, and company. From a grassroots movement to a worldwide phenomenon, Spartan Race h...

Training Tuesday #37: Strava as a Training Tool

13 Oct 2020

Contributed by Lukas

As a runner, do you need to be on Strava? Today we dive into: What is Strava? How to use it as a training tool Is the Premium Subscription worth upgra...

Episode 38: Ean Caskey

09 Oct 2020

Contributed by Lukas

From collegiate 800m All-American to 100 mile Ultra Runner, Ean has worked to redefine himself as an endurance athlete. He represents the struggles of...

Training Tuesday #36: Is Your Mindset Holding You Back?

06 Oct 2020

Contributed by Lukas

Our mental game is the key to our performance. Far too often, our true athletic ceiling is WAY higher than we think it is. Today's episode gives you t...

Episode 37: Listener Submitted Q&A

02 Oct 2020

Contributed by Lukas

Race predictor workouts. Training for downhills as a flatlander. Setting your personal HR zones. Using HR for interval workouts. Are massages useful? ...

Training Tuesday #35: Maintaining Speed During Base Building

29 Sep 2020

Contributed by Lukas

As many athletes have progressed into their "off season base building" stage of training, the questions we've received have shown a growing concern th...

Episode 36: Jon Albon

25 Sep 2020

Contributed by Lukas

IAU Trail World Champs. Skyrunning World Series Champion. 2x Skyrunning Extreme Series Champion. Ultra Skyrunning World Champion. 12x OCR World Champi...

Training Tuesday #34: The Gear We Use

22 Sep 2020

Contributed by Lukas

Shoes. Socks. Underwear. Shorts. Compression Shorts. Cold weather tights. Shirts. Jackets. Rain gear. Gloves. Hats. Waist belts. Hydration packs. Watc...

Episode 35: Morgan Schulz

18 Sep 2020

Contributed by Lukas

One year into her transition from D-1 Track star to OCR athlete, Morgan Schulz joins us for an unbelievable story of success, injury, heartbreak, and ...

Training Tuesday #33: Skill Work

15 Sep 2020

Contributed by Lukas

Running isn't as simple as just building a big engine. There are many accompanying skills that need to be developed in order to fully access your fitn...

Episode 34: Mark Batres

11 Sep 2020

Contributed by Lukas

The fastest runner in the sport of OCR today, Mark Batres has been training as a distance runner since he was 8. From child phenom to collegiate stud ...

Training Tuesday #32: Preparing for OCR Stars

08 Sep 2020

Contributed by Lukas

There is a lot of buzz around Hunter McIntyre's new virtual competition, OCR Stars, so we decided to walk you through everything you need in order to ...

Episode 33: Veejay Jones

04 Sep 2020

Contributed by Lukas

The youngest, and arguably best, athlete in the sport of OCR takes us on his journey from 13 year old wunderkind to 21 year old phenom. Get to know th...

Deload Weeks vs Tapering vs Peaking

01 Sep 2020

Contributed by Lukas

These three terms are always talked about, sometimes understood, and rarely implemented correctly. Today we fix that! We break down what each term mea...

Episode 32: Continuing Our Q&A

28 Aug 2020

Contributed by Lukas

Tuesday's Q&A episode only covered half of your questions so we are powering through today! This episode might have the most wide ranging topics we've...

Training Tuesday#30: Listener Submitted Q&A

25 Aug 2020

Contributed by Lukas

We had an overflowing inbox this week so it was time for a Q&A session! With virtual races coming up we have a lot a marathon strategy and pacing ques...

Episode 31: Hunter's All Stars

21 Aug 2020

Contributed by Lukas

Hunter McIntyre swings by to announce the launch of his new Virtual Race Series: OCR All Stars. With 4 competitions and a minimum of $31,000 in prize ...

Training Tuesday #29: Our Biggest Mistakes as Runners

18 Aug 2020

Contributed by Lukas

Kirk and Brakken have a combined 45 years of Endurance Training between the two of them. That is a LOT of chances to screw up! Today they talk through...

Episode 30: Ian Hosek

14 Aug 2020

Contributed by Lukas

Ian Hosek is the mind behind Hosek Performance Engineering (and endurance coaching company) and the 5th place finisher at the 2019 Spartan World Champ...

Training Tuesday #28: Pros Invest in Their Bodies

11 Aug 2020

Contributed by Lukas

We wrap up our "Things Pros Do" series by taking a look at how Pros keep their minds and bodies healthy. Professional Athletes leave nothing to chance...

Episode 29: Olympian Jess O'Connell

07 Aug 2020

Contributed by Lukas

The duo behind GRIT Coaching stop by today to talk about the Professional Athlete's mindset. Jess O'Connell represented Canada at the 2016 London Olym...

Training Tuesday #27: Pros Make Every Move for a Reason

04 Aug 2020

Contributed by Lukas

Continuing our "Things Pros Do" series, we move from workout planning to workout execution. Pro athletes do not do ANYTHING randomly. They approach th...

Episode 28: Ryan Kent

31 Jul 2020

Contributed by Lukas

Ryan Kent has been a at the top of the OCR scene for the past 6 years, but 2020 has been unlike any other year for him. With the pandemic making it im...

Training Tuesday #26: Pros Prepare For Workouts

28 Jul 2020

Contributed by Lukas

Today we kick off a mini-series: Things Pros Do. This series will shed some light on the "little things" that we all can be doing in order to maximize...

Episode 27: Listener Submitted Q&A

24 Jul 2020

Contributed by Lukas

Generally, we do our Q&A episodes on Training Tuesday, but this one had so much good info that we bumped it into a full episode! The theme that emerge...

Training Tuesday #25: Are You Mentally Tough Enough to Race?

21 Jul 2020

Contributed by Lukas

Races are almost a foreign concept at this point in time! It's been months since most people have toed the startline. Are you feeling mentally unprepa...

Episode 26: Rise Up with Kacey McCallister

17 Jul 2020

Contributed by Lukas

Kacey McCallister had both legs amputated just below his hips as a six year old. From there he became an All-State wrestler, competed as a dual sport ...

Training Tuesday #24: The Power of Doubles & Non Impact Volume

14 Jul 2020

Contributed by Lukas

Our last interview with Cole Derosa brought in a boatload of questions about two things Cole does regularly: he does two workouts per day and he build...

Episode 25: Cole Derosa - The Age Group Master

10 Jul 2020

Contributed by Lukas

Cole Derosa is employed full time in the US Military, trains in the middle of the day in Florida heat and humidity, arrives to his hotel after midnigh...

Training Tuesday #23: Virtual Race Weekend Recap

07 Jul 2020

Contributed by Lukas

We recap this past weekend's festivities, highlighting top performers and handing out prizes to 4 lucky, random racers!

Episode 24: Richard Diaz - Diaz Human Performance

03 Jul 2020

Contributed by Lukas

Richard Diaz has been coaching and advising athletes of all sports and levels longer than most of us have been alive. Diaz is known for his ability to...

Training Tuesday #22: Race Strategy & Mindset

30 Jun 2020

Contributed by Lukas

It has been a LONG time since most of us have had the opportunity to race, which might lead to being a bit rusty. Today we explore the different race ...

Episode 23: Ryan Atkins - Part 1

24 Jun 2020

Contributed by Lukas

From World Champion Unicyclist to World Champion Ultra Runner, Ryan Atkins has made a living out of finding unique sports and mastering them. In this ...

Training Tuesday #21: Races Are in Sight! Prepping for West Virginia

23 Jun 2020

Contributed by Lukas

We're officially in sight of the 2020 race season returning, and you are probably one of three types of people: you are in monster shape, terrible sha...

Episode 22: Nutrition and Supplementation with Matt Mosman, MS, CISSN, CSCS

19 Jun 2020

Contributed by Lukas

Matt is not only the founder of Endurelite, he is the most knowledgeable individual either of us know when it comes to fueling for optimal athletic pe...

Training Tuesday #20: Nutrition for Athletes

16 Jun 2020

Contributed by Lukas

Today we talk about why there is no secret diet for runners, why you shouldn't obsess over macros and micros, why we can't stand "Scare Tactic" coache...

Episode 21: Faye Stenning

12 Jun 2020

Contributed by Lukas

From teenage running phenom to OCR legend, Faye Stenning gives us a real, unfiltered look at the struggles and successes that have defined her career ...

Training Tuesday #19: Heavy Carries

09 Jun 2020

Contributed by Lukas

Heavy Carries are a make or break obstacle during most OCR races, yet many of us fail to work on them with the same amount of planning and intensity t...

Episode 20: John Yatsko

05 Jun 2020

Contributed by Lukas

The mystery man of OCR joins us for a look into the life of one of running's true enigmas! Highlights include: 100 mile weeks in high school Growing u...

Training Tuesday #18: All About Intervals

02 Jun 2020

Contributed by Lukas

Speed Work. Repetitions. Intervals. Track Sessions. It goes by different names, but the concept remains the same: running fast! We go over the three m...

Episode 19: David Magida

29 May 2020

Contributed by Lukas

Founding member of the Spartan Pro Team and current voice of Spartan Race's live race coverage, David Magida has been instrumental in the development ...

Training Tuesday #17: Listener Submitted Q&A

26 May 2020

Contributed by Lukas

The questions have been pouring in this week so we are going to hit as many of them in the next 80 minutes as we can! Highlights include: Training in ...

Episode 18: Nicole Mericle

22 May 2020

Contributed by Lukas

The reigning Spartan Race World Champion, OCRWC 3k World Champion, and Spartan Trifecta World Champion joins us today! Topics include recovering from ...

Training Tuesday #16: High Mileage v Low Mileage

19 May 2020

Contributed by Lukas

The age old debate in running: Is it better to run high mileage or low mileage? Today we explore this concept fully and give you our recommendations, ...

Episode 17: The Bear

15 May 2020

Contributed by Lukas

Matt Novakovich is one of the most successful Obstacle Racers of all time despite not finding the sport until he was 39 years old. Today he details hi...

Training Tuesday #15: Warm Up & Cool Down

12 May 2020

Contributed by Lukas

Can Kirk and Brakken talk for over an hour about Warming Up and Cooling Down? YUP.  Why you should do it. How long it should last. Specific protocol ...

Episode 16: Steve Hammond

08 May 2020

Contributed by Lukas

Steve Hammond: Ultra runner, Spartan Race course designer / On course reporter / Videographer, and man of a fantastic beard and accent. He stops by to...

Training Tuesday #14: The Long Run

05 May 2020

Contributed by Lukas

LSD vs Long Fast Runs? Is it needed for a 5k runner? How long is too long? Every runner has questions about how to implement the Long Run, and today w...

Episode 15: Meet Your Hosts Part 2 - Kirk Dewindt

01 May 2020

Contributed by Lukas

Spartan Pro Athlete. Entrepreneur. Bachelorette Alum. Stud Bass Fisherman. We all know the Kirk we see today, but how did he get here? Today's episode...

Training Tuesday #13: Time Trials

28 Apr 2020

Contributed by Lukas

The Time Trial - one weapon that should be in EVERY runner's arsenal. Today we give you everything you need to know for including Time Trials in your ...

Episode 14: Meet Your Hosts Part 1 - Brakken Kraker

24 Apr 2020

Contributed by Lukas

Kirk takes the helm today and interviews our very own Brakken Kraker on his journey from a jack of all trades youth to a top level endurance athlete a...

Training Tuesday #12: Listener Submitted Q&A

21 Apr 2020

Contributed by Lukas

The questions have been pouring in, so we took this week as a chance to answer a whole bunch of them! This episode covers a super wide range of topics...

Episode 13: Dennis Welch - Endurance Coach

17 Apr 2020

Contributed by Lukas

From high school track to road racing, triathlon, and OCR, Dennis has coached every facet of Endurance Racing. Most well known for his outside-the-box...

Training Tuesday #11: Strength Training & Periodization for Runners

14 Apr 2020

Contributed by Lukas

As distance runners, we don't always have a sense of comfort with the weight room. However, the weight room can be the difference between a successful...

Episode 12: Hunter McIntyre - Fastest 200 lb Man on Earth

10 Apr 2020

Contributed by Lukas

Join us for our most entertaining and informative episode to date! Hunter McIntyre is an enigma in every sense of the word and today he takes you on a...

Training Tuesday #10: Re-Periodizing This Crazy Season

07 Apr 2020

Contributed by Lukas

Our season is shot to pieces and the remaining races are all TBA. What to do with all the fitness we've built? How to attack the rest of the season? A...

Episode 11: Jack Bauer

03 Apr 2020

Contributed by Lukas

OCR stat guru Jack Bauer swings by to talk all things OCR. Highlights include: Jack's lifelong quest to break 2:00 in the 800m OCR Mount Rushmore The ...

Training Tuesday #9: All Things Treadmill Training

31 Mar 2020

Contributed by Lukas

After getting sidetracked with nipple chaffing stories, we get down to the business of exploring exactly how to use a treadmill to maximize your train...

Episode 10: Ryan Woods

27 Mar 2020

Contributed by Lukas

Ryan takes us on a journey through his running career. He went from a D1 walk on to an All-American before transitioning off road and becoming a Team ...

Training Tuesday #8: 80/20 Training

24 Mar 2020

Contributed by Lukas

Quantity vs Quality is the topic of the day! We discuss one of the most popular methods used by world class athletes to achieve their maximal race res...

Episode 9: Alyssa Hawley

20 Mar 2020

Contributed by Lukas

OCR Superwoman Alyssa Hawley joins The Public this week for an episode full of training talk! As a former D-1 Softball player, Alyssa has made an incr...

Training Tuesday #7: Effectively Training Through the COVID Quarantine

17 Mar 2020

Contributed by Lukas

COVID-19 has us all in the same boat: our normal training routine is broken! This episode gives you tips, strategies, and motivation for coming out th...

Episode 8: Justin Grunewald

13 Mar 2020

Contributed by Lukas

Ultra running stud, FKT machine, and CEO of Brave Like Gabe joins the Public this week for an hour of story telling about wild FKT adventures, trainin...

Training Tuesday #6: Listener Submitted Q&A

10 Mar 2020

Contributed by Lukas

This week Kirk asked the Public to send their burning questions and they more than responded! This episode is dedicated to answering those questions! ...

Episode 7: Ryan Kempson

06 Mar 2020

Contributed by Lukas

Ryan Kempson as you've never heard him before! He gives a complete breakdown of his training & racing style and philosophy. The highlights include: Se...

Training Tuesday #5: "Compromised Running" Workouts

03 Mar 2020

Contributed by Lukas

The people have spoken and the message was clear, so here is an episode totally dedicated to Compromised Running. We fully describe our favorite, go-t...

Episode 6: What We Learned in Jacksonville

28 Feb 2020

Contributed by Lukas

The Jacksonville Spartan Sprint taught us a few important lessons about what really matters in OCR and off road racing. Kirk and Brakken analyze the r...

Episode 5: Jacksonville Spartan Preview

21 Feb 2020

Contributed by Lukas

The 2020 Spartan US National Series kicks off this weekend in Jacksonville Florida! Kirk and Brakken discuss the race course, weather, favorites & und...

Training Tuesday #4: Cross-Training Through Injury

18 Feb 2020

Contributed by Lukas

As endurance athletes, we are always one training session away from an injury. When it does hit, we don't have to forgo the rest of our training block...

Episode 4: Matt B. Davis

14 Feb 2020

Contributed by Lukas

Obstacle Racing's original and most well known writer / podcaster / personality swings by to give some unique insight into the Spartan ProTest. He als...

Training Tuesday #3: Running Terminology 101

11 Feb 2020

Contributed by Lukas

Our sport is, unfortunately, filled with technical terms and jargon. Today we simplify things for you! We define the most commonly used running terms ...

Episode 3: Abu Dhabi Hosts the Spartan World Championship

07 Feb 2020

Contributed by Lukas

Spartan has announced that Abu Dhabi will host the 2020 World Championship. This episode covers everything you will need in order to be ready! travel ...