The Consistently Good Podcast
The Consistently Good Podcast is hosted by Jeff Cunningham of Bare Performance Nutrition and Bat City Running Coach. It is designed for athletes striving for long-term growth rather than one-time success. Episodes cover proven coaching strategies, performance breakthroughs, and conversations about leadership, family, and faith. The show emphasizes the 'Go One More' ethos to help listeners build consistency and stay relentless in all areas of life.
Episodes
S4E4: The Smart Way to Pivot Your Hard Sessions
Sometimes the best workout is the one that doesn't get done. In this episode Jeff explains when to move, change, or skip a workout when you're sick, hurt, traveling, or fighting the weather, and why it's not a moral failing. Plus the mailbag: building mileage and tapering for race day.• 00:00 Is This Episode For You?• 03:45 Porcelain Vs. Plastic• 09:35 Coach Brake Pedal• 14:20 The Best
S4E3: 6 Paces You Should Be Running Right Now
Jeff cuts through the noise and lays out the six types of running every runner needs: easy, marathon pace, one hour pace, critical velocity, VO2 max, and true speed work. He covers how much of each belongs in a week, why easy runs matter most, and how to stop overcomplicating training.00:00 Stop Overcomplicating Running02:45 Just Go Run A Lot03:30 Earning Running Competence04:45 Fast Twitch Versus
S4E2: What Tough Actually Looks Like | Luke Hopkins
In this episode, Jeff sits down with BPN athlete Luke Hopkins: USC neuroscience grad, Ironman, and one of the toughest 23-year-olds he knows. They talk about going back to therapy after a broken ankle, feeling bad for feeling bad, why your brain quits before your body does, and why honesty isn't oversharing.00:00 Meet Luke Hopkins03:53 Connecticut to USC06:29 Dad's Accident09:52 Anxiety an
S4E1: 8 Running Mistakes I'd Take Back
Jeff Cunningham kicks off Season 4 with what he'd do differently if he could start over as a runner. He raced his workouts, ran too few miles, gray-zoned his easy runs, skipped the weight room, under-fueled, and didn't sleep enough. Here's what almost 40 years of running and coaching finally taught him. So, don't make the same mistakes kids.CHAPTERS:00:00 Season 4 kickoff04:00 Mist
S3E12: The Truth About Running's Biggest Clichés
Jeff is closing out Season 3 of the Consistently Good Podcast by taking on some of running’s most repeated clichés. From “no pain, no gain” to “run slow to run fast,” Jeff breaks down what’s actually useful, what can get runners into trouble, and why better training usually comes back to the same things: perspective, patience, and showing up consistently.CHAPTERS:00:00 Running Clichés Are Everywhe
S3E11: The Older Runner’s Guide to Strength, Speed, and Recovery
Coach is devoting a full episode to how runners can chase ambitious goals while respecting the realities of aging.In this episode, Jeff breaks down what actually changes as runners move into their 30s, 40s, and beyond: hormones, recovery, strength, mobility, injury risk, and bandwidth. You know, the fun stuff nobody worried about when their biggest responsibility was keeping a goldfish alive.CHAPT
S3E10: How to Build the Perfect Marathon Training Block
We are about 11-14 weeks out from some of the major marathons in the US. Today, Coach is breaking down how to build a marathon training block for fall races like Chicago, New York, and Indianapolis. He covers periodization, weekly workouts, long runs, marathon-pace training, fueling, recovery, heat adjustments, and tapering. Most importantly guys, he explains how to train consistently, build milea
S3E9: Training vs. Racing: Why They Require Different Mindsets
Coach revisits his disastrous first marathon to explain why race-day success depends on preparation, confidence, adaptability, and competitive integrity. He’s covering managing anxiety to trusting your training and adjusting to conditions, he shares how runners can execute when doubt arrives without turning every workout into the Olympic Trials. Here we go!CHAPTERS:00:00 Houston Marathon Wakeup Ca
S3E8: How 8 Years of Patience Built a 2:29 Marathoner | Eric Floberg
Coach Jeff Cunningham sits down with filmmaker and runner Eric Floberg to unpack the road from under 4 hours to 2:29 at Boston. They talk breakthrough races, brutal training blocks, creative burnout, family, online criticism, and why simplifying life helped Eric rebuild belief, enjoy the process, and finally put it all together.CHAPTERS00:00 Intro01:04 Marathon Journey Begins06:21 Creative Roots a
S3E7: How to Go All-In on Fitness Without Becoming Obsessed
This week, coach Jeff Cunningham discusses how people in life transitions can chase new passions without becoming “all consumed." He contrasts being productively "all in” for defined windows of time with letting a goal become an identity that causes neglect, anxiety, or spiraling when training or races go poorly, and warns about hyper-obsession with diet and clean eating. He argues balan
S3E6: 4 Things Every Runner Must Do This Summer
Listen guys, when coach says he has some important things he wants to address, you hit record.Coach collected GPS data from over 100 Boston Marathon runners to settle the "course was long" debate once and for all — then he breaks down fartlek execution, why missing a workout doesn't ruin your race, and why trying to optimize everything might be the thing that's actually holding y
S3E5: Step-By-Step Marathon Weekend Checklist (Pre, During & Post)
Coach is walking you through his complete race weekend blueprint which starts 48 hours out and going all the way through post-race recovery. Diet, pacing discipline, the danger zone at miles 13–17, fueling strategy, race morning prep, and why the plan you made calmly before race week is still your best plan at the starting line.CHAPTERS:0:00 Racing Is an Investment4:12 48 Hours Out7:13 Carb Loadin
S3E4: Your Biggest Running Questions (Volume, Fear, Recovery & More)
Mailbag goes deep this week answering as many of your questions as possible in a reasonable time. Just call it another chapter in our seasonal Q&A episode! We're talking mileage sweet spots, post-marathon recovery timelines, race day anxiety, carbon plate strategy, Boston qualifying buffers, fueling ratios, and why most runners aren't overtraining at all. This one is technically for ev
S3E3: Heat vs. Altitude Training: The Science Behind Both
Jeff is covering the real science behind heat training vs. altitude training from EPO production and red blood cell growth to plasma volume and stroke volume. Now, that's a lot of science, but he makes it very approachable. That's a promise.Plus, he walks through the carbohydrate conundrum, sodium strategy, and why fasted heat training simply doesn't work. We know this.Train smarter th
S3E2: The Build Before the Build: How to Prep for a Fall Marathon
In this episode, I break down what to do before your fall marathon block begins. We talk summer mileage, running economy, heat training, 5Ks, hill circuits, fartlek workouts, strength training, nutrition, and how to stay fit without showing up to marathon training already cooked, crispy, and emotionally unavailable.CHAPTERS:00:00 Intro03:06 The Consistently Good Paradox05:21 Why Fitness Disappears
S3E1: The Sub-3 Marathon Formula
Jeff Cunningham kicks off Season 3 with the chase every marathoner knows. Breaking three hours.However, the goal here is to accomplish this uncommon feat without losing your mind, your legs, or your family’s respect. Too much?He breaks down the benchmarks, mileage, workouts, long runs, fueling, taper, and race-day decisions that make sub-3 elite but possible. Simple? Not exactly. Doable? With cons
S2E10: What Great Coaches Teach Beyond the Sport | Angelique Cunningham
In this episode, Jeff sits down with his wife, Angelique Cunningham, to talk about the journey from elite athlete to coach, and the mindset that shaped both. They unpack how she came to Baylor from the Netherlands, struggled through a humbling freshman season, then rebuilt her confidence to become an NCAA champion. The focus of the conversation though is about surrendering to great coaching, block
BONUS: Boston Marathon 2026 Preview | Inspired Soles Podcast
The Boston Marathon is ONE DAY AWAY. Going into this race, what should you know and be thinking about? This bonus answers that. Become a BPN member FOR FREE - Unlock 25% off FOR LIFE https://www.bareperformancenutrition.com/collections/performance-nutritionBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https:
S2E9: Allie Ostrander on Eating Disorders, Recovery, and Running Free Again
Jeff sits down with Allie Ostrander to unpack the highs, lows, and hard truths behind an elite running career. From national titles and Olympic Trials to injury, disordered eating, and recovery, Allie shares her story with honesty and grit. It’s a conversation about performance, pressure, and why proper fueling, recovery, and speaking up matter a whole lot more than internet opinions.CHAPTERS:00:0
S2E8: How to Choose the Right Running Coach
Jeff Cunningham breaks down what to look for in a running coach and why the right one can change more than just your finish times. He explains how good coaching adds structure, accountability, perspective, and a little protection from your own bad ideas.CHAPTERS:00:00 Why a Coach Matters00:48 Coaching Is a Privilege02:21 My Journey With Coaches07:37 Why Even Pros Need Coaches10:48 Finding the Righ
S2E7: Things All Runners Experience: If You Know You Know
This week, Jeff has a little fun shining a light on the unhinged habits that somehow make perfect sense to runners. From mileage math and weather-app stalking to shoe geekery, bathroom panic, and battle-worn feet, it’s a playful reminder that most runners are a little weird and proud of it.Like we said...If you know, you know.CHAPTERS:00:00 Intro01:49 Whole Number Obsession03:56 Gadget Overload04:
S2E6: Coming Back from Injury: The How, The Why, The Way
Jeff Cunningham breaks down the patient, practical way to come back from injury, illness, and anemia without digging the hole deeper. He walks through soft-tissue vs. bone-stress injuries, return-to-run progressions, smart cross-training, and why the hardest part is usually not the rehab plan, it’s having the discipline to respect the process before fitness comes rushing back.CHAPTERS:00:00 Why Th
S2E5: The Cognitive Benefits of Running (Science-Based)
Coach gets into what running is doing for your brain beyond just helping you split faster miles. He unpacks why an easy run can feel oddly spiritual, how runner’s high actually works, and why movement can act like medicine for your mind. From endorphins and endocannabinoids to BDNF, brain inflammation, oxygen flow, memory, and mental health, Jeff explains how running can help regulate your nervous
S2E4: Answering Your Consistently Good Running Questions
Let's do a full Q&A!Jeff Cunningham answers listener questions with practical, no-BS guidance for runners trying to make steady progress without frying themselves in the process. He covers off-season structure, long runs, half-marathon timing, fatigue, base building, heart rate, and sub-3 readiness. Reminder athletes...Stay patient, keep the main thing the main thing, and not turn every ea
S2E3: Why Critical Velocity Training is Pure Magic
Jeff breaks down why critical velocity training has been a cornerstone of his coaching for 25 years. How it builds speed, extends endurance, and improves performance without killing your legs. He explains the science, the practical application, and how to use it to run faster, farther, and more efficiently.CHAPTERS:00:00 Intro01:53 How Jeff Found Critical Velocity by Accident05:36 The Origin of Cr
S2E2: Mitch Ammons and the Stories Between the Miles
Jeff Cunningham sits down with the man, the myth, the legend, Mitch Ammons to unpack stories of their years of relationship as a coach and athlete pair. They also are covering the marathon build that led to a 2:14:48 at CIM. Topics include volume, patience, pacing, adversity, and purpose, showing how consistent work, community, and resilience can shape performance, career, and character over time
S2E1: Run Faster and Improve Your Marathon Time
Jeff kicks off Season 2 by breaking down how you can run my fastest marathon by starting with an honest audit of injuries, health, and real-life bandwidth. He'll walk through D-I-V-N: Density, Intensity, Volume, and Non-running. Lastly, he covers fueling (carbs/sodium), sleep, strength work, and mindset to stay consistent and keep progressing.00:00 Season 2 Kickoff01:51 Episode Goal: How to Ru
BONUS: Three Challenges For 2026
As we approach the holidays, it felt vital to get into the studio for a quick coach pep talk. Here's three thoughts as you head into the new year that should challenge you and inspire you keeping your goals on the forefront, but not letting them rob you of the holidays.Become a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberFOLLOW:IG: https://www.instagram.com/theconsis
S1E10: How to Handle When Races Do or Don't Go Your Way
For the season 1 finale of the show, host Jeff Cunningham dives into the intricacies of the success-failure mindset that often prevails in running. Ultimately, Jeff encourages a mindset of continuous improvement and self-compassion, urging listeners to redefine their notions of success and failure in their running journeys.CHAPTERS:00:00 Introduction02:12 The Success-Fail Dichotomy Explained07:07
S1E9: The Business of Running: Pros and Cons of Monetization
Jeff Cunningham breaks down how money really flows in running—from pros chasing contracts to creators building brands online. He unpacks the evolution from amateurism to influence, the pressure athletes face to perform on the track and on social, and what it all means for the future of the sport.CHAPTERS:00:00 Introduction01:00 Monetization in Running: Influencers vs. Pro Runners04:32 Historical C
S1E8: The Team Builder’s Playbook: Should You Join a Team?
Jeff breaks down how real teams get built—not by chance, but by clarity, credibility, and commitment. After 24 years of coaching, he shows that cohesion starts with a shared target and relentless communication. He walks through the framework he used at St. Michael’s Catholic Academy and with Bat City Track Club—identify the true needs, set the standard, and lead from the front. When everyone knows
S1E7: Iron Deficiency in Endurance Athletes : What You Need to Know
Iron deficiency sneaks up on endurance athletes—and I’ve felt it. In this episode, we break down why it happens (diet gaps, sweat loss, foot-strike hemolysis, heavy training) and how to fix it for good. You’ll learn what ferritin and hemoglobin really tell you, why heme iron absorbs differently than plant sources, and when smart supplementation makes sense. Beyond labs, it’s about training wiser,
S1E6: The Ultimate Guide to Speed Work: When and How to Implement
Today, we explore the intricate world of speed work in distance running. Jeff breaks down the concept of speed work, discusses different training zones, and explains how to build speed in distance runners. With insights into muscle fibers, various paces, and scientific principles, this episode is a comprehensive guide for runners and coaches of all experience levels. CHAPTERS:00:00 Introduction04:
S1E5: How to Plan Your Race Season: How Many Should You Do?
In this halfway mark of the season, coach dives into the intricacies of selecting races and the critical role of periodization in marathon training. Learn how to avoid common pitfalls like overtraining and understand the importance of integrating rest and variation into your regimen. Whether you're aiming to break personal records or stay injury-free, this episode provides actionable insights to h
S1E4: The Evolution of Fitness Tools: What Should You Use?
In this episode, Jeff is covering the evolution of running technology and its significant impact on the sport. He discusses the advancement of shoe technology, the accuracy of GPS watches, the certification process of race courses, and modern recovery tools like the AlterG treadmill and dry needling. Learn how all these innovations have contributed to faster race times and better performance overa
S1E3: Running’s Most Popular Myths: What's True?
In this episode, Jeff goes straight into the world of running and endurance sports, tackling commonly held beliefs and separating fact from fiction. From the 80/20 and 10% rules to hydration myths and the best running shoes, Jeff brings science and evidence-based insights to help you improve your performance and training. This one promises to provide laughs, valuable knowledge, and help you become
S1E2: History of the Marathon: How Did We Get Here?
In this second episode of The Consistently Good Podcast, Jeff breaks down why the marathon owns such a deep place in his heart. From its roots in ancient Greece to today’s start lines packed with every kind of runner, the marathon tells a story of grit, culture, and community.He'll cover the barriers and breakthroughs—how coaching, fueling, and even politics have shaped the race. From the first Ol
S1E1: Why Consistency Outlasts Greatness | Nick Bare
On the debut of The Consistently Good Podcast, Jeff sits down with BPN Founder and CEO Nick Bare to talk about what it really takes to build something that lasts. From turning a small supplement company into a world-class fitness brand, Nick shares the lessons that shaped him—servant leadership, humility, and the daily discipline of gratitude and trust in relationships, parenting, and business.Thi
Season 1 Trailer
Season 1 kicks off on 9.24.25It’s not about being great once—it’s about being consistently good. Hosted by Jeff Cunningham—BPN Coach, Bat City Running Coach, and former elite runner—The Consistently Good Podcast is built for athletes chasing more than finish lines. This is where endurance meets resilience, mindset drives performance, and training transforms into a way of life. From proven coaching
Something New Is Coming
It’s not about being great once—it’s about being consistently good. Season 1 kicks off 9.24.25
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