The Running Public

Training Tuesday: A Short Rant About Training Zones Nov 5, 2026 32:00 The 5 zone training model is dumb. So, I’m going to complain about it and then I’m going to fix it.

Episode 654: Q&A Oct 31, 2026 53:41 Long runs on the treadmill, zero drop shoes, 3 workouts per week to prep for an Ultra, cross training, and stagnation in training.

Training Tuesday: Testing Hydration Packs & Belts Oct 29, 2026 43:15 The search for the best way to carry 2+ liters of hydration has been a maddening one. Some people can wear anything and not notice. Unfortunately, those people are not us…

Episode 652: Dying to Run Oct 24, 2026 1:14:59 After struggling with severe long COVID and losing years of running, Matt Fitzgerald signed up for the Javelina Jundred (100k) despite not being able to currently train.

Episode 651: Race Nutrition with Alex Larson Oct 21, 2026 1:04:51 Upon crossing the finish line of her first Ironman, Alex’s first thought was, "If I didn't have it together with my nutrition, I'd never have made it through the day." It was right then she felt her calling to help other endurance athletes reach their goals and dreams through optimization of their nutrition.

Episode 650: Q&A Oct 17, 2026 59:56 Your questions have been pouring in and we do our best to knock a few good ones out today! Do we get far too bogged down in semantics and “it depends” scenarios? You betcha!

Episode 649: Alyssa McElheny Oct 15, 2026 1:34:26 Less than a year ago, Alyssa was a marathoner solely focused on preparing for the Olympic Trials. Today, she is the reigning Hyrox World Champion. Come for her story, stay for a surprise drop in from the man behind the scenes who orchestrates her training program.

Episode 648: Our Current Training Blocks Oct 11, 2026 1:02:01 Life is uncaring and unpredictable. We’re in two very different places with our training right now, both of which took us by surprise.

Episode 647: Trackbeast Oct 8, 2026 1:14:19 College track & field recruiting is noisy, expensive, and stacked against families who don’t already know how the system works. Most high school athletes apply blind — no real sense of where their marks make them competitive, what a program actually needs, or how NIL works in their state. Trackbeast replaces that guesswork with data. Former professional runners Eric Avila and Adam Dailey pair

Training Tuesday: Listener Questions Sep 30, 2026 1:00:53 Our most dreaded workouts, hill running for Easy Days, “super trainers”, and how much should you expect to improve?

Training Tuesday: Running Economy Sep 24, 2026 57:59 What exactly is Running Economy and how do we improve it?

Episode 644: There Are Holes in Your Training Plan Sep 18, 2026 45:13 We all have blind spots with our training. Here’s how to find yours and remedy them!

Training Tuesday: Mailbag! Sep 16, 2026 1:02:43 You keep sending in questions so we’re going to keep answering them!

Episode 642: 6 Hours or Less of Training Per Week Sep 11, 2026 53:09 If you are limited to lower volume training due to time constraints, this is what we would prioritize when preparing for longer races!

Training Tuesday: Train Low, Race High or Train High, Race High? Sep 9, 2026 56:38 There was a big movement towards under fueling and under recovering during your race build and then resting up and peaking like crazy. Now, the in vogue route is to fuel for every workout and recover to the max on a daily basis. Which is superior? Is there room for both approaches?

Training Tuesday: Make a Decision For Life! Sep 3, 2026 1:00:43 You have to make a choice and stick with it for the rest of your running life: Plated or Unplated, Tights or Shorts, Music or Silence, High Rep or Low Rep lifting, Roads or Trails, High or Low mileage, and more!

Episode 639: Our Favorite Race Prep Workouts Aug 29, 2026 54:56 You’re already in good shape and you decide to sign up for a race that is just a few weeks away. What should you do for your final few quality sessions? We give you our two best “get ready to race” workouts for the Mile/1500m, 5k, 10k, Half Marathon, Marathon, and Ultra distance races.

Training Tuesday: Answering Your Questions Aug 27, 2026 58:19 Highlights include balancing strength training with running, fueling for a 90 minute race, barefoot & zero drop shoes, at what age can you determine whether or not you’re able to be a high level runner.

Episode 637: Croix Sather Aug 21, 2026 1:22:19 As a teen, Croix spent four days in a coma after being struck by a drunk driver. His family was told he would be a vegetable; if he survived. 40 years later, he is an ultra runner, speaker, and author.

Training Tuesday: A Line in the Sand Aug 19, 2026 1:03:24 We kick off with a Backyard Ultra chat, briefly talk about adjusting to time zones when traveling for races, and then Brakken gives himself a race ultimatum!

Episode 635: Our Running Education Aug 14, 2026 1:07:38 We spent a combined 20 years dedicating ourselves to the track. Then, we spent 15 years training for Obstacle Course Racing, which in turn led us to the trails and mountains. Along the way, each version of running taught us some things we wouldn’t have learned anywhere else!

Training Tuesday: Strength Training for Recovery Aug 12, 2026 59:51 Can you use lifting in a way that maximizes hormone production yet minimizes the interference effect on your running? Yup!

Episode 634: Listener Submitted Q&A Aug 9, 2026 51:10 Highlights include: How much did altitude training help us? What type of form work should runners do? Are recovery shoes/slides legit? How to strengthen core, and how to run and lift simultaneously.

Episode 633: Maj. Tim Gribble Aug 6, 2026 1:30:40 Tim is a firefighter, Air National Guard officer, and endurance athlete. After surviving a near death medical emergency, and the subsequent year long recovery, he rebuilt himself and was named the 2023 Air National Guard Athlete of the Year.

Training Tuesday: Speed Maintenance for Ultras - Part 2 Aug 1, 2026 51:42 This week’s Training Tuesday episode raised some questions from listeners regarding how to actually implement speed work while prepping for a long race, so we’re answering those questions today.

Training Tuesday: Can Footspeed & Ultra Endurance Coexist? Jul 29, 2026 57:45 Can you prep for an Ultra with total confidence that your top end speed will still be waiting for you after the race?

Episode 630: Dr Sariya Saaybe Jul 25, 2026 1:16:15 Dr. Sariya Saabye is a Doctor of Physical Therapy, bestselling author, and minimalist strategist known for her work helping high performers eliminate overwhelm. She is also a barefoot ultramarathoner and keynote speaker.

Episode 629: Brooke & Andrew Vigorito Jul 18, 2026 1:26:40 The Vigorito family built a lifestyle based upon chasing their fitness goals and pushing their limits. Along the way, they started a race that allows others to do the same.

Training Tuesday: Q&A! Jul 15, 2026 1:03:20 Plantar fasciitis, how to develop high schoolers, post-Ultra brain fog, trail shoes, prepping for a race with constant right turns, and more!

Training Tuesday: Kirk’s 50k + Listener Questions Jul 10, 2026 1:29:54 Kirk recaps his recent 50k with a full race report, then the boys jump into answering your questions!

Episode 626: Brett Petersen Jul 8, 2026 1:17:48 At fifty fours years old, Brett has never stopped chasing goals and new pursuits. Since COVID, he has competed in road running, park run, track, cross country, Hyrox, and has recently taken up throwing discus and javelin.

Episode 625: Sue Reynolds Jul 5, 2026 1:38:06 Sue Reynolds transformed from a morbidly obese person at 335 pounds to sixth in the world (and first American) at the World Triathlon Championship, competing on behalf of the United States. Along the way, she lost 200 pounds and discovered what it takes to transform from a lifelong fitness lackie to a high performing triathlete.

Episode 624: Dani Moreno Jul 1, 2026 1:16:44 Four years ago, we chatted with Dani about her recent breakout as a trail runner. Today she joins us as a full time professional runner for Adidas!

Episode 623: Race Anxiety Jun 26, 2026 1:00:47 Everyone deals with this! Some runners simply get excited by race nerves while others are crippled by them. Either way, this IS something you can improve!

Training Tuesday: Trail Supershoes & Hyrox State of Sport Jun 24, 2026 1:01:25 Kirk has been testing out shoes in preparation for his upcoming 50k and Brakken has been blown away by the rapid improvement of Hyrox athletes.

Episode 621: Summer Running Jun 19, 2026 58:43 When should you suck it up and run in the heat? When should you avoid running in the heat? Do your race goals impact your decision? What if you run for fun / mental health?

Training Tuesday: How to Execute an “X Day” Workout Jun 17, 2026 1:04:48 With threshold training all the rage, there is a lot of discussion about “X Days”. Should this always be a fast, speed based session or is there more to it than that?

Episode 619: Listener Questions Jun 12, 2026 1:04:11 Today we answer fourteen of your best questions about running, training, shoes, heat, drugs, and racing!

Episode 618: How Soon is Too Soon (between long races)? Jun 5, 2026 58:48 What is the minimum turn around time needed between long races to have any chance at success? For a reasonable shot at success? For maximum chance at success?

Training Tuesday: Our Coaching Journey May 30, 2026 1:00:25 Brakken recorded an episode on Rich Ryan’s RMR Podcast this week (go check it out!) and it prompted him to ask Kirk some questions about how his coaching started and evolved over time.

Episode 616: DJ Fox May 28, 2026 1:14:46 DJ joined us 300 episodes ago after winning World’s Toughest Mudder. Fast forward 3 years and he just crossed the finish line of the Cocodona 250 in third place. From OCR athlete to big time Ultra runner, he has embodied the idea of staying the course.

Episode 615: Drug Use Among Amateurs May 24, 2026 56:33 With the rise of hormone therapy and anti-aging medical practices, how should amateur athletes be thinking about drug use?

Training Tuesday: Superior Trail 50k Recap & Learnings May 20, 2026 1:01:17 Fresh off his win at the Superior Trail 50k, Kirk gives us his recap, takeaways, and learnings from the race.

Episode 613: Superior 50k Preview! May 15, 2026 1:06:54 It’s race week! Time to break down gear choice, fueling strategy, and pacing plan. Plus a few bonus listener questions thrown in there!

Training Tuesday: Hyrox with Lizzie May May 14, 2026 1:31:38 Lizzie May has transformed her fitness and performance over recent years and now helps others do the same. Lizzie shares her learnings through personal experience & we also collab on a mini Hyrox Q & A! Topics covered: - What works (and doesn't) for physical transformation - Hyrox training and the lessons learned along the way - Going from a beginner herself to a coach in the Hyrox spac

Episode 611: Q&A Session May 8, 2026 1:04:36 How useful is RPE for runners? Heat Training for hot races Hyrox training vs Ultra training Super shoes for downhill work? Running robots

Training Tuesday: Should You Ignore Heart Rate During Trail Races? May 6, 2026 1:04:19 Should you let your HR spike during trail ultras or should you double down on a set HR limit? The boys can’t agree on this one!

Episode 609: Natalie Hatch May 2, 2026 1:16:31 Natalie is the ultimate Beginner Runner. She found running as a way to cope with her anxiety and is currently training towards her first half marathon. Along the way, her personality and outlook on running and life have been captivating for others to witness.

Training Tuesday: Why Has Running Become So Dang Fast?? Apr 29, 2026 1:00:00 National and World Records are being set left and right and we just witnessed the fastest marathon in history. What is happening?!?

Episode 607: Hans Troyer Apr 24, 2026 1:19:25 We first spoke to Hans in January 2024, days after his Ultra debut. Two years later, he’s arguably the fastest rising star in the sport. He recently won the JFK 50, won the Black Canyon 100k and signed a multi year deal with Hoka.

Training Tuesday: Overuse Injuries & Lower Body Strengthening with Dr Patrick Apr 23, 2026 1:05:38 Dr Patrick Bottenfield stops by to discuss when it’s time to address an overuse injury as well as his top lower body strengthening movements for runners.

Training Tuesday: Fueling for Ultras Apr 15, 2026 1:08:51 What exactly is considered “high carb fueling”? How much water do you need? Should you use liquid or solid calories? Where and how do you even begin to formulate a fueling plan for long races?

Episode 604: Talkin’ Shop! Apr 10, 2026 54:33 The boys are reunited so it’s time to catch up with some training talk!

Training Tuesday: Kirk’s Q&A Session Apr 8, 2026 1:02:16 Brakken is on vacation so Kirk is doing what he loves most: cleaning out the listener questions from his inbox!

Episode 602: Jake Prusha Apr 1, 2026 1:08:46 A Coast Guard veteran, medic, and hybrid athlete, Jake is running 10 miles per day for the next 50 days while raising funds for mental health.

Episode 601: Answering AI Questions Mar 27, 2026 35:24 We send Brakken off on his trip to Poland with a light hearted episode: answering questions from a random generator but doing so with a running twist.

Training Tuesday: Race Prep Workouts Mar 25, 2026 59:45 While we’re not always big fans of Race Simulator or Race Predictor workouts, we are definitely big fans of Race Prep workouts. Here’s how and when to implement this type of session!

Our 600th Episode! Mar 20, 2026 1:09:50 We are celebrating our 600th episode the best way we know: doing a Q&A, taking way too long with each answer and thus failing to get through the entire queue!

Training Tuesday: “X Factor” Workouts Mar 18, 2026 1:05:30 These aren’t workouts you could build your entire training around. These are the workouts that round out your mental and physical fitness.

Episode 598: Our Best & Worst Race Decisions Mar 13, 2026 1:06:41 Today we discuss the best and worst race choices we’ve ever made when it comes to fuel, shoes, gear, and mid-race decisions

Training Tuesday: Talking Training! Mar 11, 2026 1:03:39 Today is a good ole fashioned training chat! We cover what we’re doing in our own training, some trends with the athletes we work with, some race updates, and plenty of miscellaneous rabbit holes.

Episode 596: Aaron Telitz Mar 6, 2026 1:13:18 A professional driver for Lexus, Aaron joins us to talk fitness, training, mental toughness, and doing whatever it takes to pursue your goal.

Episode 595: Zach Cygan Mar 5, 2026 1:16:02 Zach recently won the Phoenix Hyrox Open division, running an impressive 56:39. And he did it weighing in at 110 lbs. In a sport where frame, mass, and long levers truly matter, how has he been able to achieve this level of success?

Episode 594: Take2Trail (Jes Parker) Feb 27, 2026 1:11:07 Take2Trail is built by and for runners who believe gear should keep moving long after we’re done with it. They give your like-new and gently used trail running gear a chance to see another mile. No flaky buyers. No sketchy meetups. Just a smarter, smoother way to keep quality gear in circulation — and out of the landfill. Used doesn't mean useless.

Training Tuesday: How to Properly Use Your GPS Watch Feb 25, 2026 55:51 We are joined by Sam Konowitch, a software engineer contracting for Space Force, to learn every single detail we could ever need to know about fully utilizing the capabilities of our GPS watches. From extending battery life to maximizing route accuracy in every location imaginable, this is the episode to nerd out on all things run tracking!

Episode 592: Wrapping Up the Listener Questions Feb 20, 2026 1:16:10 We fully intended to just rapid fire the remaining questions and then hit our real topic. An hour later we were still deep diving into the Q&A topics!

Training Tuesday: Q&A Part 2 Feb 18, 2026 1:07:03 We pick up with your remaining questions from last week! Highlights include Heat Training, Hamstring Strengthening, Super Shoes for “Slow” Runners, and Compromised Running.

Episode 590: Cody Taylor Feb 13, 2026 1:14:55 When COVID effectively ended his music career, Cody reinvented himself as a an endurance athlete. From running across the Atacama Desert to setting an FKT on the Bruce Trail in the wilderness of Canada, he’s been searching for his limit and hasn’t found it yet.

Training Tuesday: Q&A! Feb 11, 2026 1:02:49 You’ve sent some great questions this month! Highlights include: What’s holding you back, efficiency or engine? What supplements should you be trying? Uphill efficiency vs flat speed efficiency. What should you do if your HR is too high even when jogging slow?

Episode 588: Soft Tissue Rehab with Dr Jared Feb 6, 2026 1:14:22 Jared Francisca PT, DPT, joins us to talk specific processes for rehabbing common running related soft tissue injuries (tendinitis, tendinopathy, strains, tears).

Training Tuesday: How Important is Strength Training? Feb 4, 2026 1:01:42 Kirk takes one side and Brakken takes the other while they debate the overall importance of Strength Training for a distance runner.

Episode 586: Brakken v Kirk Lifetime Race Results Jan 31, 2026 1:02:31 With both boys scheduled to toe the same start line in May, this marks their first time racing each other since 2021! Today they break down their lifetime head to head match ups and predict how this one will go.

Training Tuesday: How Important Are Long Runs? Jan 29, 2026 58:28 Kirk takes one side and Brakken takes the other while they debate the overall importance of Long Runs in a training plan.

Episode 584: Betsy Mueller Ran Across the USA Jan 23, 2026 1:24:00 Exactly one hundred episodes ago, we spoke with Betsy about her plan to ran across the US despite living with MS. Here we are, one year later, to discuss her experience!

Training Tuesday: The Superior Spring 50k Lottery! Jan 21, 2026 1:00:05 Both Brakken and Kirk entered the lottery and this week they both found out they got in! With sixteen weeks until race day, what is their plan for being ready to attack 31 miles of technical, hilly terrain??

Episode 582: Q&A! Jan 16, 2026 1:10:38 Our take on orthotics. One shoe to “do it all”. Should we worry about kids’ running form? If we had to add in one extra hour of non-aerobic training per day, what would it be? How long to adjust to carbon plated shoes. How cold is too cold to run? And more!

Training Tuesday: Efficiency with Felicia Pasadyn Jan 14, 2026 1:09:37 Training for the Olympic Marathon Trials on top of full time med school means that Felicia has to be hyper efficient with her training and her daily schedule. We discuss her daily practices, tips, and recommendations for living a more efficient life.

Episode 580: Ryan Kules Jan 11, 2026 1:16:35 Last month, double amputee Ryan Kules set three Guinness World Records for adaptive rowing: fastest marathon, fastest ultramarathon, and longest distance in one hour.

Training Tuesday: Our Ultra Off Season Jan 7, 2026 59:57 With both of us having an “Ultra Focus” this off season, but starting with totally different fitness levels, this is what it will look like from a training perspective.