A to Z Running

Andi and Zach--runners, coaches, and founders of atozrunning.com --dive into distance running from every angle. Training tips and racing recommendations? Staying healthy or recovering from injury? Stories of successes or tales of tragedies? It's all here!

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20 episodes
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Avg 1 hr 16 min
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Episodes 20

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S7 · E312
August 13 · 54 min
Odd & Interesting Research
There’s a lot to be discovered in the world of interesting facts and uncommon research, so in the spirit of the recent 1 mile world record, we’re going to be talking about running strollers and some unexpected findings for all you double-duty runners out there. Learn more about our coaching services at atozrunning.com
S7 · E311
August 4 · 52 min
Guaranteed Success
For any runner interested in finding success, the essential question remains “How do I get better?” Setting aside all the possibilities in the details, there remains one answer to that question, and it’s much simpler than you’re thinking. Want to guarantee success and improvement? We’ve got the answer coming right up. Learn more about our coaching services at atozrunning.com
S7 · E310
July 28 · 1 hr 1 min
The Space Between
When endurance athletes are given challenging cognitive tasks before running, what happens to their time to fatigue score? When college athletes are competing in a sport during exam week, what happens to injury rates? When an adult is experiencing high work stress and anxiety, what happens to physical recovery time? All these questions and more speak to the principle that is both the most sneaky and the most sinister for runners. Join us as we reflect on what it means to effectively channel our energy. Learn more about our coaching services at atozrunning.com
S7 · E309
July 21 · 1 hr 10 min
Harder, Better, Faster, Stronger
Every runner since the beginning of time has needed the occasional reminder to take the extra time to do those strength and mobility exercises. This is that reminder because as one of the great running coaches once said, “if you want to be a faster runner, you need to be a stronger animal.” Learn more about our brand new training app: RUN by AtoZrunning (visit https://atozrunning.com/coaching)
S7 · E308
July 14 · 1 hr 14 min
The Top 3 Workouts
We are taking you back to the roots, the core foundation of what quality training means and looks like. To begin this exploration, we start where we spend the most amount of our time and energy as runners: how do we get more fit? We’ll answer that question with the three most important workouts for runners. Learn more about our coaching services and our all new training platform at atozrunning.com
S7 · E307
May 15 · 1 hr 20 min
Eat Your Vegetables
What does recent world champion Jimmy Gressier have against chocolate, and what deep meaning was he embedding in this seemingly whimsical interview? We think we know, and we’re going to break it down for you. That and we MUST discuss Sebastian Sawe and the historical spate of marathoning at Boston and London. Learn more about our coaching services at atozrunning.com
S7 · E306
April 14 · 1 hr 25 min
7 Ways to Be Better
It’s time to figure out how to be better, and a quick look at a small handful of research-backed strategies is just the ticket we need. It’s not about elaborate or whole-cloth changes in who I am. It’s about the right strategies at the right time, and for the show today, we’re going to share exactly that. And don’t miss our recap of indoor track championship season–USA, NCAA, and world indoor championships highlights and more! Learn more about our coaching services at atozrunning.com
S7 · E305
March 2 · 1 hr 14 min
Just a Little Nudge
This week on AtoZrunning: If we told you that we could predict exactly why you have difficulty making those big behavior changes you wish you could make, would you believe us? Thankfully, we don’t have to make that claim. But Katy Milkman, author of How to Change, does. This week, we are going to tackle those barriers and discover exactly what is holding us back. Learn more about our coaching services at atozrunning.com
S7 · E304
February 17 · 57 min
Chase That Feeling
(The sound problem has been fixed!) Runners talk about treadmill misery and loathing the indoor training season, but is it possible that the reason it’s so rough is because we think it is? A recent conversation with another runner set us to thinking, and we’ve got some stark realities to share that will also, hopefully, change your experience with treadmills. Learn more about our coaching services at atozrunning.com
S7 · E306
February 6 · 1 hr 15 min
When to Ditch the Watch
Once upon a time, you went for a run with some friends and that one friend had one of those fancy new watches–they called them GPS watches. Remember that? Remember how silly it was when that friend kept updating everyone on the pace you all were running? Remember how that friend would keep jogging circles at the end of the run to make sure the watch hit a round number? Is it possible we’ve gone too far? That’s the question we are going to answer today when we discuss when to ditch that watch. Learn more about our coaching services at atozrunning.com
S7 · E302
January 21 · 1 hr 2 min
A Wicked Environment
Running is a wicked environment… at least as David Epstein defines the term in his 2019 work Range: Why Generalists Triumph in a Specialized World. In today’s episode, we’ll take a look at WHY running is a wicked environment and what we might want to do about that. Learn more about our coaching services at atozrunning.com
S7 · E301
January 9 · 1 hr 33 min
The Unbreakable Rule
If I see one more time a headline about how everyone sets new year’s goals and quits by February, I’m going to quit the internet! And yet, I was chatting with another runner recently, a wise and accomplished man, and he casually mentioned a habit of his that rocked my thinking. Best part? This week, we’re bringing that idea to you–the unbreakable rule! Learn more about our coaching services at atozrunning.com
S7 · E300
Nov 30, 2025 · 1 hr 31 min
Go Hard or Chill Out?
We’re going to get practical and talk about the key difference between running hard and running easy and when we should be doing both. You’ve heard about the 80/20 rule, you know about Lydiard and Jack Daniels and double threshold… but do you know what all of that means for YOU and this week’s training? That’s where we are taking you in today’s discussion. Learn more about our coaching services at atozrunning.com
S7 · E299
Nov 23, 2025 · 1 hr 33 min
Turn Down the Temperature
When the pressure is high and expectations abound, performance can suffer. But it doesn’t have to. Even for runners who feel like race-day pressures are insurmountable, certain deliberate strategies and the right practice of those strategies can change everything! Learn more about our coaching services at atozrunning.com
S7 · E298
Nov 12, 2025 · 1 hr 30 min
Learning to Love the Pain
In a recent conversation with other runners, we fell to discussing the challenges of digging deep or pushing harder or hurting a little more. Given the close connection to our recent discussion about mindset and the mind-body connection, we dive deeper into pain, both what it is and what we can do as runners to overcome it better. Learn more about our coaching services at atozrunning.com
S7 · E297
Nov 6, 2025 · 1 hr 44 min
What did you expect?
Just how important are mindset and expectations on physiological experiences? Research has suggested that the connection is so significant that a person can literally create a physiological response to something that is not at all present. We kick off the 7th year of AtoZrunning by taking a closer look at the connection between the mind and body and what that means for runners. Learn more about our coaching services at atozrunning.com
S6 · E296
Sep 23, 2025 · 1 hr 27 min
Runners Need to Stop
In a world constantly battering us with the new–new ideas or technologies, new workouts or training approaches–it becomes that much more important for us to seriously consider what things we need to STOP. In this final episode of rules to realize your dreams, we share the last three rules: stop taking shortcuts, stop compromising, and stop negativity. Learn more about our coaching services at atozrunning.com
S6 · E295
Sep 10, 2025 · 1 hr 24 min
The Most Important Thing to Know
What is the most important thing every runner needs to know to realize our dreams? As we continue our series on rules to realize your dreams, we tackle #6: Get Knowledge. Learn more about our coaching services at atozrunning.com
S6 · E294
Sep 2, 2025 · 1 hr 21 min
Know Where You're Going
One of the most valuable things we can do for ourselves as runners is define a clear vision for why we run and what we are hoping to achieve by this crazy endeavor. For many, that’s a very arbitrary and unclear idea at best, so on our quest to share the 9 rules for realizing your dreams, we are next tackling vision. Learn more about our coaching services at atozrunning.com For a complete breakdown of the running purpose process, visit atozrunning.com/get-vision
S6 · E293
Aug 6, 2025 · 59 min
Help is on the Way!
This week on AtoZrunning: Headstrong and self-reliant runners the world over will recoil at the revelation of our fourth rule for realizing your dreams: Get Help! The question today is what do we mean by “help” and how does that actually make a difference for runners? If you’re looking to make a change in your own running efforts, check out our coaching services at https://atozrunning.com/coaching

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