The Consistently Good Podcast

Bare Performance Nutrition

It’s not about being great once. It’s about being consistently good.

Hosted by Jeff Cunningham, BPN and Bat City Running Coach, The Consistently Good Podcast is built for athletes chasing more than finish lines. From proven coaching strategies and performance breakthroughs to raw conversations on leadership, family, and faith, Jeff delivers the tools and stories that fuel long-term growth.

Backed by the “Go One More” ethos, each episode is designed to help build consistency, push past limits, and stay relentless in every arena of life.

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20 episodes
Updated Wednesday

Episodes20

Newest first

Wednesday · 53 min
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 mileage safely, and avoid cramming missed workouts like some college student facing a Monday deadline. CHAPTERS: 00:00 Intro 02:17 Marathon Training Periodization Explained 05:27 How Long Should a Marathon Block Be? 09:28 Why a 13-Week Marathon Plan Works 13:51 Critical Velocity Repeats and Pacing 19:01 Tempo Runs and Combination Workouts 22:05 Long-Run Workouts and Marathon Tapering 24:52 How to Space Workouts for Recovery 27:05 Adding Marathon Pace to Long Runs 28:18 Adjusting Training for Heat and Humidity 30:01 Maintaining Speed During Marathon Training 33:22 What to Do When You Miss a Workout 38:02 Gut Training, Carbohydrates, and Sodium 39:54 How to Prepare for Your Marathon Course 42:00 How Many 20-Mile Runs Do You Need? 43:24 Balancing Repeats and Threshold Workouts 46:32 Marathon Block Length and Mental Fatigue 48:40 Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. MB01CJB7DV9B4VS
July 22 · 55 min
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 Call 01:57 Why Racing Feels Hard 06:52 Competitive Integrity Explained 10:46 Stop Racing Workouts 16:50 Make the Decision Midrace 23:33 Three Step Race Day Switch 25:39 Ditch Negativity and Noise 30:41 Avoid Overcontrol and Superstition 37:51 Accept Imperfect Outcomes 44:04 My 1998 Marathon Meltdown 48:25 Race Day Checklist and Sendoff Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. MB01EU36CNZWWZL
July 15 · 1 hr 8 min
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. CHAPTERS 00:00 Intro 01:04 Marathon Journey Begins 06:21 Creative Roots and Filmmaking 14:44 Handling Online Hate 18:23 Bittersweet PRs and Progress 23:45 Burnout and Too Many Pots 28:55 Boston Build and Belief 33:38 Race Week 38:21 Closing Miles Breakdown 41:45 Racing With an Audience 55:11 Berlin Plans and Fueling 57:52 Speed Gains and Haters 59:25 Dad Life and Sports Joy 01:04:11 Impact Beyond Running Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. MB01WH1HTYXIY1B
July 8 · 45 min
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 balance is often a cliché and reframes it as healthy imbalance, where excellence requires weighting time toward a pursuit while protecting non-negotiables. CHAPTERS: 00:00 Chasing Change 02:08 All In vs Consumed 03:43 Poker Chips Metaphor 06:56 Protect Your Identity 10:11 All In Done Right 13:01 Quixotic Passion 17:42 When More Is Justified 21:27 Sponsor Fuel Break 22:18 Myth of Balance 24:08 LeBron and Talent Garden 31:24 Consistently Good Mindset 37:35 Faith and Audacious Goals 40:41 Mailbag Heart Rate 44:30 Final Sendoff Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. MB01I73BYB7R5WI
July 1 · 51 min
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 you back. CHAPTERS: 0:00 Intro: 1:17 GPS vs. Race Time 2:55 How Race Courses Are Officially Measured 9:08 The Boston Marathon Data Study 11:33 What Extra Distance Costs You in Real Time 18:13 What Is a Fartlek? 20:48 The GPS Anxiety Problem 24:19 The Highway Analogy 27:04 Skipped Workouts, Bad Workouts & the Rule of Thirds 38:08 Bandwidth Management 46:54 Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
June 24 · 49 min
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 Investment 4:12 48 Hours Out 7:13 Carb Loading Is Real 9:24 It's a Business Trip, Not a Vacation 11:38 Pack Smart: Weather, Logistics & Throwaway Clothes 13:43 Have a Plan. Know It. Trust It. 17:25 Race Morning 24:22 At the Start Line 26:57 Miles 0–13: Restraint, Fueling & Neurological Calm 35:54 Miles 13–17: The Danger Zone 38:28 Miles 17–21 40:30 Miles 21–Finish 42:38 Post-Race: Celebrate, Refuel & Rest Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
June 17 · 1 hr 37 min
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 everyone even if your question wasn't answered. Just go ahead and drop it in the comments so coach can see it (We'll remind him to check, but he's pretty good). Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
June 10 · 59 min
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 this summer, wherever the heck you are. CHAPTERS: 00:00 Intro 01:12 Setup 07:33 Why Altitude Works 13:08 Heat Training Basics 17:41 Heat Adaptations Explained 26:05 Heat and Red Blood Cells 35:43 Fueling in the Heat 40:23 Heat Prep Mindset 42:30 Preload Calories Overnight 46:09 Hourly Sodium Targets 50:13 Small Bites Fueling 52:09 Race Day Salt Tactics 56:41 Heat Training Takeaways 01:04:20 Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
June 3 · 38 min
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 Intro 03:06 The Consistently Good Paradox 05:21 Why Fitness Disappears Faster Than You Think 07:49 Periodization For Summer Training 09:21 Lower Volume, Lower Stress, Better Timing 12:23 Improve Your Running Economy 15:21 Speed Work, Hill Reps, And Fartlek Training 21:41 How Much Mileage Should You Run? 25:05 Why Strength Training Matters Now 27:33 Heat Training Is A Gift 32:59 Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
May 27 · 1 hr 9 min
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 consistency, patience, and fewer heroic mistakes, we say yes. More people can do it than they think! CHAPTERS: 00:00 Season 3 Starts Now 01:00 The Sub-3 Marathon Standard 02:25 How Rare Is Sub-3 Really? 04:44 Raising Your Marathon Ceiling 07:52 Do You Have the Wheels? 09:45 The D.I.V.N Training Framework 12:55 Building the Weekly Mileage 16:39 Long Runs That Actually Matter 20:24 Density, Easy Days, and Not Being a Hero 24:52 Setting Up the Hard Work 31:53 Three Track Workouts That Build the Engine 41:55 Tempo Work That Transfers 50:40 Long Run Workouts for Sub-3 57:29 How to Taper Without Panicking 01:03:57 Picking a Race That Helps You Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. MB01JQJAPHE4KXZ
April 22 · 1 hr 18 min
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, blocking out negativity, using visualization as a competitive tool, and why the mind often determines what the body can do. They also reflect on what coaching taught them about mentorship, resilience, and redefining winning, not just as first place, but as growth, belief, and refusing to give up on yourself or the people you lead. This one will make you want to run through a brick wall. CHAPTERS: 00:00 Welcome 01:58 From Netherlands to Baylor 05:00 Freshman Struggles 12:12 Three Keys to Breakthrough 23:07 Big 12 Redemption and Mind Power 31:57 Coaching Begins and Redefining Winning 39:35 The Letter After Celebration 41:31 Redefining What Winning Means 48:14 Positive Self Talk Power 53:30 Control the Controllables 56:36 Coaching Through Life Highs Lows 01:03:54 Never Giving Up on Kids 01:06:30 The Box of Letters Matters 01:13:57 Full Circle Life Journey Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN) MB01WA5TBUGFJK5
April 19 · 25 min
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-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
April 15 · 48 min
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: 00:00 Why Allie’s Story Matters 03:18 From Alaska Kid to National Talent 06:40 The Breakthrough That Changed Everything 08:11 Why She Chose Boise State 10:16 Building a Championship Mindset 11:21 Turning Pro in an Uncertain Season 13:34 The Breaking Point Before Olympic Trials 18:49 Taking Back Control of Her Story 22:34 What Young Runners Need Earlier 29:29 The Hidden Cost of Chasing Performance 34:22 Fueling, Freedom, and Running Healthy Again 37:29 Breaking the Silence Around Mental Health 40:18 Two Practical Steps 42:46 Wedding Plans and Priorities Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
April 8 · 47 min
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 Matters 00:48 Coaching Is a Privilege 02:21 My Journey With Coaches 07:37 Why Even Pros Need Coaches 10:48 Finding the Right Coach for You 12:14 Accountability That Actually Helps 17:13 Real Expertise Over Online Hype 19:33 Why Restraint Matters in Training 22:01 Structure Beats Training Chaos 31:31 How to Vet a Coach’s Track Record 34:23 Finding the Right Style and Philosophy 44:18 Mailbag! Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN) MB01BHHJXA8YECP
April 1 · 57 min
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 Intro 01:49 Whole Number Obsession 03:56 Gadget Overload 04:54 Tan Lines Pride 06:15 Race Tracker Madness 08:10 Weather App Spirals 10:58 Treadmill Snobbery 13:28 Shoe Nerd Culture 15:50 Bathroom Anxiety Tales 24:56 Chafing Survival Guide 29:20 Runners Ugly Feet 31:24 Weather Forecast Obsession 36:46 Runner Math Brain 42:44 Shoes For Every Occasion 47:30 Shorts Seams And Pockets 50:00 Geography Distance 52:29 Runner Medical Know How 55:14 Farewell Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN) MB01KMXIZR39BGW
March 25 · 1 hr 9 min
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 This Episode 02:10 Patience Over Hacks 07:23 Injury Types Overview 09:45 Soft Tissue Grades and Treatments 16:12 Bone Stress Healing 19:50 Bone Nutrition Basics 26:21 Stress Reaction Vs Fracture 32:31 Heat And Run Walk 34:44 Cross Training Options/Balance 37:41 Injury Recovery Timelines 39:58 Bone Stress Healing Guide 42:40 Nutrition and RED-S Risks 44:22 Elliptical and Pool Fitness 48:09 Return to Run Phases 51:07 Cross Training Pitfalls 53:23 Training While Sick 58:04 Antibiotics and Med Rules 01:01:47 Anemia Return Strategy 01:07:14 Creatine for Runners 01:08:58 Final Takeaways Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: https://www.instagram.com/theconsistentlygoodpodcast/ YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN) MB015PTBFCOXCMP
March 18 · 56 min
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 system, sharpen cognition, and make you feel a little more like yourself again. Chapters 00:00 Welcome and New Topic 01:59 Why Running Feels Spiritual 05:17 Movement as Brain Medicine 06:46 Runner’s High Explained 08:34 Endocannabinoids and Calm 11:44 Exercise and Mental Health 19:21 BDNF: Miracle-Gro for the Brain 23:17 Microglia and Brain Immunity 27:05 Hippocampus and Memory Gains 29:33 Sharper Thinking on Runs 33:13 Oxygen Boost Explained 44:10 Why Run Clubs Fight Loneliness 47:56 Why Runners Get Creative 50:58 Mailbag: Warmup Question 56:21 Final Takeaways Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ https://www.bareperformancenutrition.com/collections/performance-nutrition Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. https://www.batcitytc.com/ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN) MB01YQPWOYGICAZ
March 11 · 41 min
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 easy run into an accidental race. CHAPTERS: 00:00 Q&A Setup 01:07 Off Season for New Runners 03:44 How Many 20 Milers? 06:25 Half Marathon Before Marathon? 09:24 Eating Disorders in Athletes 12:20 Normal vs Excess Fatigue 15:44 Sub Three Marathon Readiness 22:41 Easy Run Heart Rate Concerns 26:08 Base Building Phase Structure 29:34 Coaching Remote Athletes 31:31 Marathon Training Three Days 33:21 Staying Motivated and Consistent 36:43 First Years of Running Focus 40:12 Wrap Up and Next Q&A Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ https://www.bareperformancenutrition.com/collections/performance-nutrition Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. https://www.batcitytc.com/ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
March 4 · 50 min
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 Intro 01:53 How Jeff Found Critical Velocity by Accident 05:36 The Origin of Critical Velocity Training 07:05 Why Critical Velocity Actually Works 08:02 The 3 Biggest Benefits of This Training 10:48 Where Critical Velocity Fits in Your Training 15:13 The Sweet Spot Between VO2 Max and Threshold 20:29 The Ideal Effort Range for Critical Velocity 27:15 When to Use It in a Training Block 35:38 What a Critical Velocity Workout Looks Like 37:54 How to Calculate Your Critical Velocity Pace 40:02 How Much Volume You Should Do 43:24 How Often to Run This Workout 45:51 When You’ll Start Seeing Results 47:25 Coach’s Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ https://www.bareperformancenutrition.com/collections/performance-nutrition Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. https://www.batcitytc.com/ FOLLOW: IG: https://www.instagram.com/theconsistentlygoodpodcast/ YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN) MB01QLJL5OWAZZT
February 25 · 1 hr 6 min
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 for the next Trials. CHAPTERS: 00:00 Welcome 01:08 Life Updates 08:17 Chasing a 2:14 Marathon 10:41 Mileage and Workout Floats 15:52 CIM Execution and Breakthrough 22:28 Race Highs and Meaning 31:28 Running as Social Connection 34:20 Appendix Race Secret 37:18 CIM Ankle Gamble 48:18 Runners World Cover 55:27 Learning To Hurt 01:00:23 Control The Controllables 01:03:08 Legacy And Gratitude Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ https://www.bareperformancenutrition.com/collections/performance-nutrition Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. https://www.batcitytc.com/ FOLLOW: IG: https://www.instagram.com/theconsistentlygoodpodcast/ YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN) MB01KT19RRU5XE9