Marathon Running Podcast by Marathon Journal

Marathon Journal (Letty Lundquist, Ryan Lundquist)

Are you a runner looking for a new source of inspiration and motivation? Our weekly podcast brings experts in the running community straight to you, covering everything from training and nutrition to race recaps and reviews, and even mental training. We're more than just a podcast - we're a community. Our Facebook group, SpeedStriders, is a place for runners to connect, share their stories, and support each other on their running journeys. Our goal is to motivate and inspire runners of all levels, and to build a strong and supportive community of like-minded individuals. Join us!

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20 episodes
Updated Thursday

Episodes20

Newest first

Thursday · 1 hr 58 min
🇦🇺 2026 TCS Sydney Marathon Full Guide: Expo Changes, Course Strategy, Pacing & Best Foodie Spots!
https://marathonjournal.com/2026-tcs-sydney-marathon-guide/ Heading down under for the 2026 TCS Sydney Marathon? Whether you’re chasing an Abbott World Marathon Majors qualification, running your first 42.2K in Australia, or cheering on a runner, executing a seamless racecation requires getting the details right long before you line up! In this episode, we break down our ultimate event blueprint alongside insights from 9 expert contributors—including Race Director Wayne Lardin, Head Coach Ben Lucas, Lead Convoy Controller Michael Young, Olympian Luis Orta, and localSydney tourism experts. We cover major 2026 schedule changes, mandatory gear bagdrop rules at the new Olympic Park Expo, early course quad-savers, biosecurity travel hacks, and Jude O'Shea’s comprehensive Sydney carbo-loading &celebration dining guide! 👉 Read the Ultimate 2026 TCS SydneyMarathon Guide: [https://marathonjournal.mag/sydney-marathon-guide-2026] (Insert your website link) 00:00- Intro: Sydney Marathon 2026 Overview 2:09– What is Different 2:59– Race Director Wayne Larden Welcomes the Runners 12:19– Sydney Travel Playbook (Visas, What to Declare, etc) 17:04– Reminders (Converter Plugs, E-Sims, Bank Stuff, Packing Lists) 19:51– How to Deal With Jet Lag 21:54– Where to Stay 22:56– Expo 24:31– Tips from FB Admin Ben Rocke of “TCS Sydney Marathon Support Group 2026” 33:55– Tips from TCS Sydney Marathon Head Coach Benjamin Lucas 41:42– Course Preview and Walk Through with TCS Sydney Marathon Head Coach BenjaminLucas 48:18– Chat with Official Pacer Damon Lynch 59:06– Behind the Scenes with Michael Young, TCS Sydney Marathon Lead ConvoyController 1:03:09– Weather Speculations 1:06:44– Chat with ASICS Australia Nathan Pope on Mission, Gear, and Activations 1:14:38– Chat with TCS Sydney Marathon Operations Director Simon Bryan on MotionFestival 1:22:47– Tourism Chat with Tourism Expert Jude O’Shea on Must-Sees, Should-Sees, andExtras 1:41:34– Foodie Information 1:49:44– Taper Chat with Olympian and iFIT Trainer Luis Orta Top-TierCarbo-Loading (Book 30–45 Days Out): · Ragazzi Wine &Pasta (CBD) · Grappa at The Rocks(The Rocks) · Neptune's Grotto(CBD) · Grana(Circular Quay) · Flaminia(CBD) & Paloo(Freshwater) · Pellegrino 2000(Surry Hills) · Totti’s(CBD / Bondi / Rozelle) CasualItalian & Pizza: · Zia Pina Pizzeria(The Rocks) · Il Baretto(Paddington) · Arthur's Pizza(Surry Hills) · Bill & Toni’s(Darlinghurst) High-EndPost-Race Celebrations & Harbour Views: · Cafe Sydney(Customs House) · Canvas at MCA(The Rocks Rooftop) · Opera Bar& Bennelong(Sydney Opera House) · Icebergs Dining Room(Bondi Beach) · Midden by Mark Olive(Opera House) · Aster Bar(InterContinental 32nd Floor) · Crown Sydney Barangaroofeaturing Epicurean($110 AUD seafood buffet), Nobu,a'Mare,and Woodcut Post-MarathonPubs & Breweries: · The Squire's Landing(James Squire) (Overseas PassengerTerminal) · Fortune of War(Sydney’s Oldest Pub) · The Glenmore Hotel(Rooftop Harbour Views) · The Orient Hotel(Historic Pub with Live Music) · The Doss House(Irish Pub with Live Sunday Tunes) · Website: marathonjournal.com · Podcast: Listen on Apple Podcasts & Spotify · Instagram: @MarathonJournal_ If youfound this guide helpful, don't forget to LIKE, SUBSCRIBE,and hit the NOTIFICATION BELLto stay updated on all things distance running! 📖 READ THE FULLARTICLE & INTERACTIVE MAPS:⏱️ TIMESTAMPS / CHAPTERS🍝 THE SYDNEY RUNNER'SDINING GUIDE (FEATURED IN THIS EPISODE)🌐 CONNECT WITHMARATHON JOURNAL
Thursday · 37 min
"Your Story Your Why" - Michael Otteson - Episode 8
What does it take to miss an Olympic Trials Qualifying mark by just six seconds—and come back hungrier than ever? In this episode of Your Story, Your Why, we sit down with Utah-based marathoner, content creator, and mechanical engineer Michael Ottesen. Known across the running community for his viral race-finish clips and relentless pursuit of a sub-2:16 marathon, Michael opens up about the childhood roots of his high pain tolerance, his grueling four-year journey as an unrecruited walk-on at BYU, and the harsh reality of balancing 100+ mile training weeks with a full-time engineering career and fatherhood. Whether you are chasing a personal best or trying to navigate your own setbacks, Michael’s raw perspective on "outsuffering" the field and embracing long-term belief will leave you inspired to step back onto the line. Resources and Links Connect with Michael Ottesen: Instagram Coaching Platform: Let's Tango Running Follow Marathon Journal: Website
July 27 · 39 min
324. Mastering the Marathon Mindset & Effort-Based Training with Olympian Andrew Lemoncello
In this episode, I sit down with Olympian, Scottish international, and McMillan Running coach Andrew Lemoncello to explore the mental and physical strategies that keep runners progressing season after season. From competing in the steeplechase at Florida State University and running the Olympic marathon to coaching runners of all levels today, Andrew shares with me why consistency, mental reframing, and effort-based training far outweigh strict GPS metrics. Whether you are gearing up for a fall marathon or building your base, this conversation is packed with actionable takeaways to help you train smarter and race stronger. Learning from Mistakes: How making training errors as an elite athlete shaped Andrew’s coaching philosophy today. Effort vs. Metrics: Why relying too heavily on GPS watches and wearable scores can sabotage your progress—and how to run by feel instead. Summer & Heat Adaptation: Managing expectations during warm-weather training blocks and trusting your hidden fitness. Gradual Long Run Progression: The half-mile-a-week rule for building volume safely without overstressing your body. The Charlie Spedding Mindset: How finding one positive takeaway after every workout transforms race-day confidence. Beating "The Wall": A concrete pen-and-paper mental exercise to prepare your mind for late-race glycogen depletion. The Universal Running Experience: Why every runner—from Olympic record-holders to first-time marathoners—shares the exact same mental battles. "I think the biggest thing was making a lot of mistakes as an athlete. Having made pretty much all the mistakes allows me to spot pathways or ways of thinking in athletes very quickly before they set them back." — Andrew Lemoncello "If your device says you're not recovered but you feel amazing, that's just a metric. You've got to listen to your body." — Andrew Lemoncello "We all go through the same experiences. It doesn't matter if you're setting world records or running your first marathon. The pace is just different." — Andrew Lemoncello Connect with Andrew Lemoncello: McMillanRunning.com Read the full article on Marathon Journal: MarathonJournal.mag Follow Marathon Journal on Instagram: @MarathonJournal If you found this conversation helpful, please subscribe, rate, and leave a review on Apple Podcasts or Spotify! Don't forget to share this episode with a friend who is currently in a marathon training block.
July 23 · 30 min
"Your Story Your Why" - Camila Canavese - Episode 7
Your Story, Your Why: Reclaiming the Finish Line with Camila Canavese For this week's episode of Your Story,Your Why, I sat down with an incredible member of our running community,Camila Canavese. Camila was just three blocks away from the finishline when the bombs went off in 2013, causing severe trauma that kept her awayfor a decade. It took her father holding her hand in 2023 to bring herback—sparking a promise that she would return to distance training. Tragically,just weeks after that beautiful moment, her father passed away from a suddenheart attack. Camila’sstory isn't just about surviving trauma or navigating a devastating loss; it’sa masterclass in how the simple act of putting one foot in front of the othercan give us a space to carry our heaviest grief. She dropped a line during our chat that I haven'tbeen able to stop thinking about: "If I wait to heal from this pain until I go back torunning, that will never happen." 🔗 Connect with Us Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast Follow us on Strava: https://www.strava.com/athletes/30798607
July 20 · 29 min
323. Stop Scrambling for Marathon PRs: The Science of High-Volume, Slow Running
Are you stuck in a cycle of running injuries, overtraining, and rigid marathon training plans that leave zero room for real life? It's time to change the way you chase your next running PR. This week, we sit down with sports scientist and 2:28 marathoner Josh Sambrook, creator of the adaptive running app Kaizen. Josh drops a major truth bomb on standard running coaching dogma, explaining why traditional 16-week schedules fail amateur athletes and how shifting to a dynamic training load model eliminates the guilt of missed miles. We deep dive into the exact marathon racing math that allows his algorithm to predict finish times with a staggering 93% accuracy. Plus, he shares a controversial, data-backed hot take on why busy runners should stop wasting precious time on gym work and strides, and focus purely on aerobic base building through high-volume slow running to unlock their absolute fastest potential. If you want to master marathon pacing, prevent running injuries, and execute a flawless marathon strategy on race day, this episode is your blueprint. Find Josh & Kaizen: Download Kaizen on iOS or Android Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607
July 16 · 35 min
"Your Story Your Why" - Matt B - Episode 6
Your Story, Your Why: How Running Forged Matt B’s Lifelong DisciplineWhat happens when you go to a race finish line to ask your future wife out on acoffee date, only to watch her clock a jaw-dropping 3-hour marathon? Forpopular running vlogger and content creator Matt B, it was the exact catalystthat shifted his life from chaotic triathlons to completing over 60 enduranceevents. In this incredibly candid conversation, Matt strips away the typicalshoe reviews and race recaps to reveal the deep personal "why" behindhis 20-year running journey. From surviving severe stress fractures bydiscovering his unique "orthopedic threshold" to learning how tocompletely shut out the online comparison trap, Matt shares how the brutalmental stamina forged during early morning long runs gave him the focus neededto transform his adulthood and earn his Master's degree. Read the full featureto learn how Matt navigates the "dark miles" of racing, balancesdaily content creation, and why he believes checking your ego at the door willcompletely change how you view your own running. 🔗 Connect with Us Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast Follow us on Strava: https://www.strava.com/athletes/30798607
July 13 · 23 min
322. Is RICE Dead? The Truth About Ice, Inflammation & Recovery
For decades, RICE (Rest, Ice, Compression, and Elevation) was the standard advice for treating acute injuries. In this episode, we explore the history of RICE, why sports medicine is rethinking the role of ice, and what current research says about inflammation, healing, and recovery. We discuss the origins of RICE with Dr. Gabe Mirkin, the arguments presented in Gary Reinl's ICED!, the influential PEACE & LOVE framework, and the latest evidence from randomized controlled trials and systematic reviews examining cryotherapy and injury management. Whether you're a runner, coach, or simply interested in evidence-based recovery, this episode breaks down the science behind one of the most common injury treatments in sports medicine. Research discussed: Bleakley et al. (2004), American Journal of Sports Medicine; Bleakley et al. (2006), British Journal of Sports Medicine; van den Bekerom et al. (2012), Journal of Athletic Training; Dubois & Esculier (2020), British Journal of Sports Medicine; Horschig et al. (2024), Journal of Contemporary Chiropractic. Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607
July 12 · 42 min
"Your Story Your Why" - Michelle Perez - Episode 5
When postpartum depression left Jersey City runner Michelle Perez feeling completely isolated, a close friend gave her a simple piece of advice: find time to breathe and enjoy the fresh air. What started as a local 3-mile walk quickly snowballed into a life-altering journey that has now spanned 20 marathons and raised over $14,000 for Team for Kids. Michelle’s story is a beautiful testament to what happens when we stop staring at the clock and start running with gratitude. Dive into our latest segment of Your Story, Your Why to hear how Michelle found her true purpose, her upcoming redemption race at the Berlin Marathon, and why she’s stepping out of her comfort zone to tackle a HYROX competition for lifelong longevity. Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607
July 6 · 33 min
321. Stop Winging Your Fuel: The Science of Gut Training & Sweat Tech
How do you approach your marathon fueling strategy? If you’re like a lot of distance runners, your routine might look something like this: log your long training miles on nothing but water and sheer willpower, and then just pray your race-day gels work. In this episode, Leticia and Ryan sit down with Tasha, an expert from Precision Fuel & Hydration, to break down why a "one-size-fits-all" fueling plan doesn't work, why under-fueling your training blocks holds you back, and how to properly train your gut to handle race-day demands. Whether you're targeting a fall major or gearing up for the Valencia Marathon in December, this episode will completely change the way you look at endurance nutrition. The Precision Origin Story: How a near-fatal case of hyponatremia (low blood sodium) led founder Andy Blow to pioneer personalized hydration. Sweat Rate vs. Sweat Concentration: Why your unique sodium loss is genetically determined and stays stable, while your fluid loss changes with the weather—and the massive "heat myth" runners fall into. Gut Training 101: The step-by-step method to teach your stomach to comfortably absorb 60 to 90 grams of carbohydrates per hour without GI distress. The Power of Decoupling: Why separating your energy intake (carbs) from your electrolyte intake (sodium) is the ultimate secret to a flawless stomach. Race Day Logistics: The science behind morning-of sodium preloading to boost blood plasma volume, and how to successfully manage hydration if you don't want to carry a bottle. Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607
July 2 · 50 min
"Your Story Your Why " - Tommie Runz - Episode 4
What happens when you trade addiction and "thirst traps" for 100-mile mountain races and intentional, community-driven content? In this episode, we sit down with Tommie Runz (formerly "Tommy Guns"), an ultra-marathoner, content creator, and founder of PR Project, who is gearing up for the legendary Western States 100 in June. Tommie opens up about his profound journey toward sobriety starting in 2017 and how finding running a year later completely shifted his life's trajectory. From running a 3:13 in his very first marathon to surviving a grueling 340-mile solo trek from LA to Vegas on the Speed Project's OG route, Tommie delivers a masterclass in shifting your perspective, choosing your own suffering, and staying radically authentic in a world full of manufactured content. He also breaks down his strict requirement for brand deals, his goals for the silver buckle, and why he wants you to run across the finish line with him. 🎧 Listen Now Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607
June 29 · 40 min
320. Runnners' Safety Guide (traffic, crimes, animals, and more)
In this episode, we tackle the essential strategies every runner needs to build an invisible armor of safety on the roads and trails. Whether you are running at dawn, hitting remote trails, or navigating busy city intersections, safety isn’t about training in fear—it’s about being proactive. We dive deep into the tactical adjustments that protect your space, from the "360-degree bio-motion rule" for traffic visibility to protecting your situational awareness from being compromised by technology and predictable routines. We also break down real-world protocols for handling high-stress encounters, including how to handle charging dogs, the critical steps to take if you are physically attacked, and how to defend yourself from environmental threats like cumulative UV exposure. Plus, we look at the actual CDC data on wildlife risks—including the surprising stats on rabies in the U.S.—to give you perspective and peace of mind. Tune in to learn how to stay smart, stay sharp, and ensure you always make it back home for your next run. Key Takeaways Traffic Safety: Never assume a driver sees you. Run against traffic, make direct eye contact at intersections, and use reflective gear on your wrists and ankles so drivers recognize your movement instantly. Crime Prevention: Ditch noise-canceling headphones for bone-conduction models, vary your training routes to avoid being predictable, and use live-tracking safety features to share your coordinates. Animal & Environmental Hazards: Never run from a charging dog; stand your ground and use your gear as a barrier. Protect yourself from hidden threats by treating UV rays as a cumulative injury and applying a sweat-resistant SPF 30+ before you head out. Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal • • Follow us on Strava: https://www.strava.com/athletes/30798607
June 25 · 33 min
"Your Story, Your Why' - Lauren Waldron - Episode 3
In our latest Your Story, Your Why feature, D.C.-based runner Lauren Waldron shares how the sport became an unshakeable contract with herself while navigating high-stress public sector roles and tumultuous personal transitions. From buying her first pair of Hoka Gaviotas to setting fierce personal guardrails—culminating in telling an unsupportive partner, "You don't deserve to be at my start line," right before her first marathon—Lauren's journey highlights the profound intersection of running, boundary-setting, and community. After overcoming patellar tendinitis and pushing through a chaotic race morning at her first World Major in Sydney, she dialed in her training with coach Andrew Lomancello to slice a massive 20 minutes off her time at the New York City Marathon just two months later. Today, whether logging early miles or analyzing footwear technology like the Mizuno Neo Vista 2, Lauren views every 4:00 AM alarm as a joint mission with her dog Henry to unapologetically chase greatness. Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607
June 22 · 1 hr 1 min
319. Racing with Wheels - Swiss Silver Bullet Marcel Hug
As marathon runners, we think we understand endurance, pacing, and the tech that drives our sport. But what happens when you take the legs out of the equation and replace them with Formula 1 engineering, 3D-printed hard gloves, and highway-speed descents? In this episode, I sit down with an absolute titan of endurance sports: Marcel Hug, the "Swiss Silver Bullet." He is a 12-time Paralympic Gold Medalist and the most dominant athlete across the Abbott World Marathon Majors. Marcel just matched a historic milestone by winning his eighth London Marathon, and I wanted to bridge the gap between our running community and his world. We skip the fluff and go straight into the sports science. Marcel breaks down why he can race 8 to 9 marathons a year when we can barely survive two, how he navigates extreme downhills at 80 km/h (50 mph) without a steering wheel, and how his custom-molded carbon chassis ensures zero energy loss. If you love high-performance gear, brutal physiology, and the elite mindset, this conversation will completely change how you view marathon speed. The "Silver Bullet" Trademark: How a simple Christmas gift from his junior coach became a global symbol of dominance. The 9-Marathon Season: Why the smooth, cyclical physics of a push-rim chair allow wheelchair athletes to race nearly ten marathons a year with minimal joint impact. Technical Analysis (Chassis vs. Shoes): While we look for energy return in foam, Marcel looks for zero energy loss in his rigid, custom-molded carbon fiber seat. Punching at 20 MPH: The material science behind 3D-printed hard gloves and how athletes "hit" the push-rim rather than grabbing it. The Wind Tunnel Discovery: Why F1 aerodynamics forced a shift from solid disc wheels back to open-spoke wheels. The Strict Mindset of a Champion: A rare look at Marcel's internal dialogue when pushing the absolute limit entirely alone at the front of a Major. My Favorite Moment: "In a daily wheelchair, you grab the wheels with your fingers. With racing gloves, you punch the rim. Every single ounce of energy from your upper body has to go directly into forward movement." — Marcel Hug Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607 Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast Follow us on Strava: https://www.strava.com/athletes/30798607 Connect with Us:
June 18 · 1 hr 10 min
"Your Story, Your Why" - Ashley Paulson, Matt Paulson - Episode 2
In this incredibly inspiring episode, we sit down with two-time world record holder and iFIT coach Ashley Paulson to talk about breaking boundaries, defying age limits, and crushing self-limiting beliefs. We dive deep into her remarkable journey from building her endurance as a young mom teaching fitness classes to earning a professional triathlon card in her 30s after her fourth child. Ashley takes us behind the scenes of her magical and emotional world record feat—running 100 miles on a treadmill at the Boston Marathon Expo—and explains why she thrives off feeding from the crowd's energy. Whether you're a seasoned marathoner or just looking to move your body, her reminder that "you built yourself this way" will inspire us all to shed our egos, stop placing limits on our capacity, and find out what our bodies are truly capable of achieving. Tune in now to get your weekly dose of sparkles and unstoppable energy! Chime in below: What's one big goal we've been too afraid to try? 👇 Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607 Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast Follow us on Strava: https://www.strava.com/athletes/30798607
June 15 · 28 min
318. Runner's High Explained (and More)
Ever wondered why your best ideas strike mid-run, or why you feel calmerafter a tough workout? In this week’s episode, we are joined by psychotherapistand triathlon coach Nestor Rivera to bridge the gap between physical effort andmental health. We dive deep into the biology of the "runner’s high"—movingbeyond just endorphins to explore the calming power of endocannabinoids. Plus,we discuss why running serves as such a powerful tool for neuroplasticity andcreativity, and why it can sometimes be the perfect companion to professionaltherapy. Whether you are navigating pre-race anxiety, looking for strategies to"chunk" your next marathon, or trying to beat the post-race blues,this conversation is packed with actionable insights for your mind and body. Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607 Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607
June 11 · 40 min
"Your Story, Your Why" - Maria Luevano - Episode 1
What happens when a high-school vice president and mother of four decides to see how fast she can truly go? In this episode, we sit down with Maria Luevano, a powerhouse educator from Chicago who transformed from a casual runner into an athlete chasing the Olympic Marathon Trials. Maria opens up about her roots moving from Mexico to Chicago, how her fellow educators sparked her running journey in 2016, and the crucial role community played in her rapid progression. We dive deep into the unique cultural dynamics she navigates as a Latina athlete, breaking traditional family expectations around women in sports, and how she balances elite-level training with raising four kids and leading a Jesuit school. This is a masterclass in community, fierce ambition, and rewriting your own narrative. Connect with Maria: Instagram @maluevano If Maria's story inspired you to level up your own goals, drop us a review on Apple Podcasts and share this episode with a training partner! Who is the most influential person in your local running community? Let us know in the comments. 💬 Share Your Thoughts
June 8 · 32 min
317. Marathon Heat Training: The Heat Adaptation Blueprint
Summer isn’t just a season; it’s a high-stakes training block. In this episode, we break down the science of marathon heat training and why you should view these humid months as the "Poor Man’s Altitude." We move past the marketing hype to explore the physiological reality of thermal stress, plasma volume expansion, and why your watch data needs a serious reality check when the mercury rises. In this episode, we cover: The Physiology of the Heat: Why your heart rate changes which isn't a loss of fitness, blood plasma volume and how you can take advantage of that. Safety & Red Lines: The critical differences between heat exhaustion and heat stroke, and how to spot the "hidden" dangers of hyponatremia. The Gear Audit: We demystify fabric technology—why GSM (Grams per Square Meter) matters more than branding, the science behind polyester vs. nylon, and why going shirtless is actually less efficient than wearing high-performance UPF 50+ gear. Actionable Protocols: How to calculate your personal sweat rate, the 1000mg-per-liter sodium rule, and the "slushie" pre-cooling method to buy yourself an extra 10–15 minutes of threshold performance. The Effort-First Override: Why you should ditch "Current Pace" on your watch, embrace the 15–40 second per mile "heat tax," and how to use run-walk cycles to stay under your critical temperature ceiling. Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607 Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast Connect with Us: Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607
June 1 · 27 min
316. Cupless Racing At Chicago Marathon?
Cupless racing is gaining momentum, with Chicago now introducing refill stations at the Chicago 13.1 and Chicago Marathon to curb the millions of single-use cups discarded at major events. Don't worry, your disposable cups are still there, this is a test, but while the transition raises valid concerns regarding runner gear and congestion, industry experts suggest these are solvable design challenges. Listen in, or Read more, including a full interview on our website marathonjournal.com Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607 Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast Connect with Us: Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607
May 25 · 52 min
315. The Science Behind the Maurten Bicarb System with Josh Rowe
*This episode is NOT sponsored by Maurten* We at Marathon Journal are just very curious about new systems of administration and sciene. In this episode, we sit down with Josh Rowe to explore the science behind the Maurten Bicarb System and why sodium bicarbonate has become one of the most talked-about topics in endurance performance. We discuss: - how bicarbonate buffering works- why acidity contributes to fatigue- the history of sodium bicarbonate in sports science- why traditional bicarbonate caused major GI distress- how hydrogel delivery systems aim to improve absorption and tolerability- what types of runners and workouts bicarbonate may benefit- threshold training, marathon racing, and high-intensity applications -published scientific studies surrounding hydrogel bicarbonate systems- the growing role of delivery science in endurance nutrition This conversation focuses on the physiology, performance science, and practical application behind bicarbonate supplementation—not hype, but the evolving intersection of sports science, engineering, and endurance performance. Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607 Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607
May 18 · 52 min
314. Run Stronger, Live Longer: Cracking the Menopause Bone Health Code
In this episode, host Letty sits down with Angela M. Sterious, a dual-certified family and psychiatric mental health nurse practitioner with over 30 years of medical experience, to tackle a crucial but often ignored aspect of women’s health: menopause and its hidden impact on bone density. Angela breaks down the biological changes that occur as women age, highlighting how the dramatic drop in estrogen during perimenopause and menopause leads to rapid bone loss. Designed especially for runners and active individuals aged 35 and up, this conversation sheds light on why early awareness and proactive lifestyle shifts are essential for maintaining a long, thriving "health span". Listeners will learn practical, non-pharmaceutical strategies to protect their skeletal systems, including the critical role of clean nutrition, high protein intake, and targeted vitamin supplementation. Angela explains how the high-impact nature of running, combined with heavy weight training and "exercise snacks" like deadlifts, naturally stimulates bone growth and prevents dangerous fragility fractures. The episode also demystifies hormone replacement therapy, discusses necessary blood work panels, and empowers women to take charge of their health so they can continue running strong for decades to come.