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Relay

A running podcast dedicated to conversation, commentary, and fun.

Our team has someone for everything, from pros to amateurs, track nerds to ultra athletes, shoe experts, and coaches.

We love discussing all-things running with enough hilarious tangents to keep you on your toes. Like being on your favorite group run with friends.

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29 episodes
weekly
Avg 59 min
English

Episodes 29

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Tuesday · 1 hr 1 min
Berlin Marathon Drama, Chicago Is Coming & Erika’s New York Decision
The Relay crew is back after the Berlin Marathon, where Tigst Assefa came incredibly close to history while battling a serious Achilles injury in the final kilometers. Peter, Erika, and Lindsey break down the performance before turning their attention to the stacked Chicago Marathon field, the American record chase, and Lindsey’s upcoming debut announcing at the Chicago finish line. They also get into what makes a good interview with a professional runner, the relentless NCAA racing calendar, and why some athletes may ultimately benefit from leaving college with more room to grow. Erika opens up about her own return from a sacral injury, why New York is looking increasingly unlikely, and the difficult balance between wanting to race and protecting a long-term career. Plus, Peter shares lessons from coaching middle school cross country, Erika compares her approach to running to a chaotic game of Monopoly, and the crew celebrates the wonderfully unpredictable training and racing philosophy of CJ Albertson. Support us on Patreon: https://www.patreon.com/relayandtrials Goodr makes fun, affordable performance sunglasses that are built for runners, with a no-slip, no-bounce fit and polarized lenses that keep up with every adventure. Head to Goodr.com/relay to get $10 off your first order and find a pair that's as functional as it is fun.
September 23 · 1 hr 10 min
World Champs Delivered, Athlos Opinions & The Strangest Marathon Lie Ever
Support us on Patreon: https://www.patreon.com/relayandtrials Lindsey, Peter, Erika, and Gabby are back to unpack a very busy week in running. They start with the World Road Running Championships, including Team USA’s big weekend, Emma Grace Hurley’s breakout performance, Drew Hunter’s American record, and why the event finally felt like it found its footing. Then it’s over to Athlos for Keely Hodgkinson’s head-to-toe race suit, the competitiveness of the meet, and some strong opinions on post-race interviews. The crew also gets into the 100K World Championships, the strange corners of running Reddit, what runners need to know about course certification when chasing an OTQ, and Gabby’s incredible story about meeting a man who claimed to be a 2:11 marathoner and Olympian... until she checked the receipts. Plus, a look ahead to Berlin, ferritin talk, Peter’s adventures in aqua jogging, and plenty of tangents along the way. Support us on Patreon: https://www.patreon.com/relayandtrials
September 15 · 1 hr 18 min
Sydney Sweeney, Hyrox Insanity, Ultimate Worlds & Only Fans
Lindsey, Erika, Peter & Gabby share their thoughts on the Hyrox insanity, the Sydney Sweeney/Novig ad, Ultimate Worlds and so much more. We covered a lot, we had fun and we sent you off with some books we recommend!! Thanks for being here friends!! If you enjoy the show please consider supporting Relay & Road to the Trials on patreon! Patreon.com/relayandtrials If you enjoy
September 2 · 1 hr 8 min
UTMB Kicks, Olympic Trials Strategy & the Return of Workout Wednesday
Peter, Erika, and Gabby break down a huge weekend at UTMB, including Lauren Gregory’s incredible late-race kick and Rachel Entrekin’s very relatable approach to training. They also dig into the major changes coming to the 2028 Olympic Trials, including a separate 10K, a shorter schedule, and Gabby’s plan to encourage everyone ahead of her to strategically drop out. Plus, Erika takes us back to the glory days of FloTrack Workout Wednesdays, the crew revisits the Shelby Houlihan doping saga, and they try to make sense of an increasingly complicated road racing team-selection process.
August 26 · 50 min
A 56:51 Half Marathon, NYC Marathon Hype & Peter’s Leadville Adventure
The Relay crew is back with a lot to catch up on. Peter, Lindsey, and Erika break down the mind-blowing new 56:51 half marathon world record, the latest from the track world, and why running just keeps getting bigger. They look ahead to the NYC Marathon, while Erika shares where she really is in her return from injury and why she’s not quite ready for the hype yet. Peter recaps his weekend crewing at Leadville, including the very different culture around DNFs in ultras, and Erika gives a shoutout to Brian Reynolds after becoming the first double amputee to finish Leadville on his fourth attempt. Plus: running without water, pro runners and social media, larger-than-life Brooks ads, the latest elite runner baby updates, HYROX, and Lindsey’s latest book reviews. Goodr makes fun, affordable performance sunglasses that are built for runners, with a no-slip, no-bounce fit and polarized lenses that keep up with every adventure. Head to Goodr.com/relay to get $10 off your first order and find a pair that's as functional as it is fun.
August 20 · 1 hr 12 min
Why Bother With Doubles When You Can Run Triples?
Peter Bromka, Erika Kemp, and Gabby Hentemann debate race-course mishaps, Strava PRs, the rules of doubling, and whether you ever get into bed without showering after a run. They also talk European Championships, Falmouth, why pro runners could stand to show a little more personality, the running content taking over their feeds, and the 2028 Olympic Trials heading back to Eugene. Support us on Patreon: https://www.patreon.com/relayandtrials Goodr makes fun, affordable performance sunglasses that are built for runners, with a no-slip, no-bounce fit and polarized lenses that keep up with every adventure. Head to Goodr.com/relay to get $10 off your first order and find a pair that's as functional as it is fun.
August 12 · 54 min
Erika’s Engaged and the Summer Racing Is Heating Up
This week on Relay, the crew reacts to the news of Jonah Koech's three-year doping ban and discusses what these cases mean for clean athletes, championship teams, and trust within the sport. Then the conversation shifts to happier news as Erika shares the story behind her surprise engagement, including a six-car accident, multiple backup plans, and an unforgettable proposal in her apartment hallway. The crew also recaps an exciting weekend at Sir Walter Mile, highlights standout performances from Hobbs Kessler, Margot Appleton, Kayley DeLay, and Lindsey Butler, celebrates the Guardian Mile's stroller world record, previews this weekend's Falmouth Road Race, and somehow finds time to discuss host families, and whether Lindsey would survive sitting next to the wrong people on a flight.
August 8 · 15 min
Patreon preview...
Hey running geeks, we're getting going on Patreon! https://www.patreon.com/relayandtrials Please join us over there for special deep dives, Q&As, and other special content we've got cooking up. In this preview, we share a clip of our 2024 Olympic Marathon Trials episode; my oh my, was it fun to dive back into the now 2-year past of USA marathoning, which begins to serve as a preview for the Trials in St. Louis in under 24 months. Thank you for your support of this project of love!
August 5 · 57 min
Come for the Running Talk, Stay for Lindsey's Tangents
This week on Relay, the conversation starts with NCAA cross country before taking plenty of entertaining detours along the way. The crew discusses why cross country inspires such mixed feelings, what has made NC State and coach Laurie Henes so successful, and how team culture can shape an athlete's college experience. They also dive into NCAA recruiting, NIL, Habtom Samuel's move to the professional ranks, and Marco Langon's growing reputation as one of running's most entertaining personalities. As always, the running conversation eventually gives way to stories about dance classes, synchronized swimming, karaoke, Noah Kahan concerts, Trader Joe's cashiers, Waffle House, and everything in between. It's a classic summer Relay episode with equal parts running discussion and completely unexpected tangents.
July 28 · 53 min
The Biggest Moments from USAs
Lindsey, Erika, and Gabby break down the biggest storylines from the USATF Outdoor Championships, from standout performances and surprise results to the races that left them wanting more. They discuss Grant Fisher vs. Woody Kincaid, Nikki Hiltz's continued dominance, Emily Mackay's incredible closing speed, nd what an "off-year" national championship really means for professional athletes. The conversation also dives into some of the sport's biggest controversies, including Addy Wiley's complicated path to the professional ranks, Hunter Woodhall's disqualification, Tara Davis-Woodhall's long jump protest, and the challenges of interviewing athletes whose careers are tied to major scandals. Along the way, they somehow end up debating racewalking, whether Noah Lyles' cramp makes him more relatable, and why running is never short on drama.
July 22 · 59 min
Josh Kerr's World Record, USA Championships Preview & The Great Uniform Debate
Peter and Gabby are back to break down one of the biggest moments of the track season: Josh Kerr's historic mile world record. They dive into what made the performance so special, why publicly chasing ambitious goals is refreshing to see, and what it says about the level of preparation required to compete at the very top of the sport. They also preview this week's USATF Championships, discuss Brandon Miller's recent breakthrough, and look ahead to the storylines they'll be following on the track. Along the way, they touch on wildfire smoke disrupting training, marathon fitness that doesn't always show up on race day, and why smaller marathons deserve more love. Of course, it wouldn't be Relay without a few tangents. Peter and Gabby debate track uniforms and TV coverage, laugh about running memes, discuss the latest internet discourse, and wonder why runners are always looking for the next ridiculous endurance challenge. It's another mix of serious running talk, current events, and plenty of laughs. Goodr makes fun, affordable performance sunglasses that are built for runners, with a no-slip, no-bounce fit and polarized lenses that keep up with every adventure. Head to Goodr.com/relay to get $10 off your first order and find a pair that's as functional as it is fun.
July 15 · 1 hr 9 min
Big Milk, Beer Miles, and Big Marathon Swings
Gabby Hentemann is back on Relay after Grandma's Marathon, sharing an honest look at what happened on race day, why she still doesn't regret taking a swing at sub-2:30, and what she's learned heading into her next marathon. The crew dives into the balance between chasing big goals and accepting the unpredictability of racing, while also debating summer training strategies, the placebo effect in endurance sports, and whether broccoli sprouts are actually worth the hype. As always, the conversation quickly goes off the rails with Netflix documentary ideas, pro running sponsorships, the infamous "Big Milk" marathon expo story, beer mile memories, Best Western cheesecake theft, and a spirited debate over whether the martini mile should become a real event. They also celebrate Fast Women returning, congratulate Emma Bates and Sydney McLaughlin on welcoming their babies, and wrap up with plenty of laughs about summer running, raising hungry kids, and surviving the heat.
July 7 · 52 min
Run/Walk, Red Cards, and Rabbit Holes (Plus, Des Is Running 100 Miles!)
This week on Relay, the crew kicks things off with a Goodr sunglasses fashion show before diving into an energetic conversation that bounces between track, trail, and the FIFA Club World Cup. Peter, Lindsey and Erika recap standout performances from the Prefontaine Classic, including Nikki Hiltz's stunning win over Faith Kipyegon and the buzz surrounding teenage sprint sensation Tate Taylor. They also discuss Des Linden signing up for her first 100-mile race, Tommie Runz's latest trail adventures, and what made Jen Lichter's Western States fueling strategy so memorable. The conversation shifts to Erika's return from injury, where she shares how her run/walk progression is going, what she's learned about coming back from a sacral injury, and why easing back into training can actually be fun. Lindsey compares notes on her own return to running before the group wraps up with a passionate World Cup discussion. Goodr makes fun, affordable performance sunglasses that are built for runners, with a no-slip, no-bounce fit and polarized lenses that keep up with every adventure. Head to Goodr.com/relay to get $10 off your first order and find a pair that's as functional as it is fun.
June 30 · 52 min
The Western States Aftermath
This episode is sponsored by Kava Haven. Topics: Peter returns to Relay and catches up on everything he missed The jaw-dropping performances at the Paris Diamond League and why fast times are becoming the new normal Western States 100 delivers historic performances in near-perfect conditions How weather transformed the race and fueled record-breaking times Hans Troyer's aggressive race strategy and what happened after leading for 60 miles Jen Lichter's stunning 100-mile debut and one of the greatest performances in race history What separates elite trail runners from elite road runners Molly Seidel's Western States debut and why finishing mattered more than the result Tommie Runz completes Western States and why his finish impressed the Relay crew Why patience, experience, and trail-specific skills matter over 100 miles Erika shares early thoughts on marathon racing in an era of increasingly unpredictable weather Sponsors: Kava Haven⁠ is a non-alcoholic spirit designed to help you relax and unwind without the sluggish next-day feeling. Whether you mix it with ginger beer, sparkling water, or lime seltzer, it’s an easy summer swap when you want something social and refreshing without alcohol. Use code RELAY15 for 15% off your first order at checkout at ⁠http://kavahaven.com/relay⁠
June 24 · 31 min
The Stanley Cup, the World Cup, and the Marathon You Know You Can Run
Erika’s World Cup obsession continues and why she believes it’s the greatest sporting event in the world The atmosphere at World Cup watch parties and the stories making this tournament special Lindsey’s Stanley Cup adventures in Raleigh and why the Hurricanes’ championship has united the entire city Dakotah Popehn's third Grandma’s Marathon victory and what makes the race so meaningful Gabby Hentemann’s courageous racing approach and the fine line between chasing a breakthrough and blowing up What it means to run “brave” in the marathon and why great performances require risk Rachel Rudel’s incredible season and the challenge of earning sponsorships in professional running How athletes balance racing opportunities, finances, motivation, and long-term goals Early thoughts on USATF Outdoor Championships in New York City Nikki Hiltz’s upcoming American mile record attempt at Pre Classic Book club discussion: All the Light We Cannot See and why some stories become impossible to put down Media Mentioned: All the Light We Cannot See by Anthony Doerr The Extraordinary Life of Sam Hell by Robert Dugoni Goodr makes fun, affordable performance sunglasses that are built for runners, with a no-slip, no-bounce fit and polarized lenses that keep up with every adventure. Head to Goodr.com/relay to get $10 off your first order and find a pair that's as functional as it is fun.
June 16 · 51 min
The Sports Podcast Peter Never Wanted
This episode is sponsored by Kava Haven. Topics: The Hurricanes win the Stanley Cup and Lindsey officially becomes a hockey fan A passionate debate over the Knicks, Spurs, Wemby, and the NBA Finals Why Erika thinks the World Cup is the greatest sporting event on earth World Cup Cinderella stories, debut nations, and teams to root for Tommie’s Western States training, heat chamber testing, and what he learned from Precision Fuel & Hydration Pacers in ultrarunning: competitive advantage or part of the challenge? Cold plunges, manufactured adversity, and why Tommie wants no part of either Canyon Woodward, Western States storylines, and the future of trail running Lindsey's thoughts on Yesteryear and the fascination with trad-wife culture Matt's new role at Running USA and his deep dive into meniscus tear research Media Mentioned: Succession (TV series) Yesteryear by Caro Claire Burke (novel) World Cup broadcasts and watch parties Sponsors: Kava Haven⁠ is a non-alcoholic spirit designed to help you relax and unwind without the sluggish next-day feeling. Whether you mix it with ginger beer, sparkling water, or lime seltzer, it’s an easy summer swap when you want something social and refreshing without alcohol. Use code RELAY15 for 15% off your first order at checkout at ⁠http://kavahaven.com/relay⁠
June 10 · 58 min
St. Louis, Stolen Valor, and the Most Chaotic Marathon in History
2028 Olympic Marathon Trials awarded to St. Louis and the debate over weather, timing, and what makes a fair championship race. The unbelievable story of the 1904 Olympic Marathon, featuring car rides, questionable fueling strategies, and one of the strangest races in sports history. Cam Hanes, Sage Canaday, peptides, masters athletes, and a broader discussion about performance-enhancing substances in endurance sports. Emily Venters' performance at the New York Mini 10K and David Roche's growing success coaching elite marathoners. Grandma's Marathon anticipation, marathon training philosophies, and speculation about upcoming performances. The origins of I'll Have Another and how Lindsey's podcast evolved from a general-interest show into one focused on running. Sara Hall's recent success, elite running couples, and how athletes navigate the highs and lows of long careers. Marathon result verification, influencer culture, chip time versus gun time, and the internet's obsession with race results. Media Mentioned: Citation Needed (1904 Olympic Marathon episode) Last Podcast on the Left (1904 Olympic Marathon episode) Normal Gossip All the Light We Cannot See Dolly All the Time by Annabel Monaghan Sponsors: Noogs makes fueling simple with easy-to-digest chews designed for runners who want reliable carbs without overcomplicating nutrition. Head to NoogsNutrition.com and use code RELAY for 15% off your order. Goodr makes fun, affordable performance sunglasses that are built for runners, with a no-slip, no-bounce fit and polarized lenses that keep up with every adventure. Head to Goodr.com/relay to get $10 off your first order and find a pair that's as functional as it is fun.
June 3 · 1 hr 5 min
Dave & Buster’s Needs an Answer, Gabby Accidentally Benched Herself, and Where Are the Trials?
Episode rundown: World Athletics' new qualifying standards and whether the points system is helping or hurting the sport Gabby's magnesium-Tums-iron disaster that left her feeling anemic three weeks before Grandma's Marathon The mystery of the 2028 Olympic Marathon Trials location and the Phoenix vs. St. Louis debate Gabby's marathon buildup, taper mindset, and why she's celebrating milestones along the way instead of putting everything on race day The Enhanced Games fallout and why the whole conversation seems to be fizzling out The Bandit Grand Prix and creative ways to make track and field more interesting for fans Lindsey's unforgettable St. Louis Marathon story featuring Earl from the senior center riding along to St. Louis Media recommended: Dolly All the Time by Annabel Monaghan, Lindsey's summer reading recommendation The Ritual (Gabby referred to it as "the horror movie that's blowing up on social media" and highly recommended it) Sponsors: Kava Haven⁠ is a non-alcoholic spirit designed to help you relax and unwind without the sluggish next-day feeling. Whether you mix it with ginger beer, sparkling water, or lime seltzer, it’s an easy summer swap when you want something social and refreshing without alcohol. Use code RELAY15 for 15% off your first order at checkout at ⁠http://kavahaven.com/relay⁠ This episode is also supported by ZBiotics! Pre-Alcohol Probiotic is a science-backed drink designed to help you feel better the day after drinking. Take it before your first alcoholic beverage, drink responsibly, and wake up ready for whatever comes next. Use code RELAY26 for 15% off your first order at ZBiotics.com/relay26
May 26 · 1 hr 8 min
The Circle Pit, Cold Plunges, and Why Everyone Is Mad Online
This episode is supported by Goodr and Kava Haven. This week on Relay, Lindsey Hein and Peter Bromka are joined by Gabby Hentemann for a conversation that somehow manages to cover elite racing, internet discourse, cold plunges, high school energy in the running world, and the very real experience of becoming “the meme girl” while also trying to compete at a national championship level. Top Topics: Cam Haines vs. Sage Canaday discourse, Gabby Hentemann accidentally becoming the center of running internet drama, the Adidas x Satisfy “circle pit” activation, whether running brands are trying too hard to be cool, Gabby’s fourth-place finish at the USATF 25K Championships, elite runners recognizing her from Instagram before the race, Lindsey’s cold plunge era, what officially counts as a “real run,” and the mental side of high-mileage marathon training. Thank you to our sponsors: Kava Haven is a non-alcoholic spirit designed to help you relax and unwind without the sluggish next-day feeling. Whether you mix it with ginger beer, sparkling water, or lime seltzer, it’s an easy summer swap when you want something social and refreshing without alcohol. Use code RELAY15 for 15% off your first order at checkout at http://kavahaven.com/relay Goodr sunglasses somehow make it easier to actually want to wear sunglasses every day. Lindsey’s currently obsessed with the “Pounce G Double Espresso Effect” pair, and Relay listeners can get $10 off their first order at goodr.com/relay with code RELAY.
May 19 · 1 hr 10 min
Guest Episode: Jess Hofheimer on Running a 3:07 Boston Marathon PR at 50
This week on Relay, Lindsey Hein and Peter Bromka are joined by longtime friend of the show Jess Hofheimer after her incredible performance at the 2025 Boston Marathon, where she ran a 3:07 PR at age 50. Jess shares the full story behind the race, from navigating hip dysplasia, osteoarthritis, and major training adjustments to rebuilding her strength and redefining what success looks like as a lifelong runner. The conversation dives into everything that went into this breakthrough performance: reducing mileage, increasing strength training, learning to trust effort over pace, and approaching marathon racing with patience and experience rather than fear. Jess also reflects on eating disorder recovery, aging in sport, running through different seasons of motherhood, and what it meant to have her teenage sons cheering for her on Boylston Street. It’s an honest and thoughtful conversation about longevity, resilience, identity, and continuing to chase meaningful goals without losing sight of the bigger picture. Thank you to our sponsors! Noogs makes fueling simple with easy-to-digest chews designed for runners who want reliable carbs without overcomplicating nutrition. Head to NoogsNutrition.com and use code RELAY for 15% off your order.

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