Skip to content
Sign in
Artwork for The Marathon Podcast
SportsRunningExplicit

The Marathon Podcast

Kristian Warwick/Wiild Studio

Welcome to The Marathon Podcast!

15% off Saysky with code TMP15

The podcast that sponsors non-sponsored athletes. This is a podcast for established runners, future runners, and people interested in running. On this podcast, we will focus on everything running. Science, nutrition, training, gear, and much more.
Prepare for a new running companion, elite and non-elite guests, and inspiring stories.

Let's run and talk together!

Play
Open in
  • 44 episodes
  • a few times a week
  • Avg 1 hr 13 min
  • English

Episodes 44

NewestOldestLongest
All20Unplayed20In progress0Played0
Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.
  • S1 · E220
    Friday · 1 hr 8 min

    #220 Rachel McCardell: Community running became an OTQ

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Rachel McCardell, a Puma Project 3 athlete and Olympic Trials qualifier, just days before she lines up at the Berlin Marathon. Rachel shares what it's meant to be part of Puma Project 3 and the running community around it, and opens up about the incredible influence of her college coach at Northwestern, a conversation that Kristian says gave him chills. She talks through her Olympic Trials qualifying race in Chicago, a six minute personal best run with her teammate pacing her the entire way, and how the mindset lessons from her college program have stayed with her well beyond running. The conversation closes with her honest, low pressure approach to goal setting heading into Berlin, and the sub 2:30 time quietly sitting in the back of her mind. https://www.instagram.com/rachel_mccardell/ In this episode: - Being part of Puma Project 3 and the community around it - The Northwestern cross country coach who transformed her mindset - Lessons on teamwork, gratitude, and making hard work fun - Qualifying for the Olympic Trials with a six minute PR in Chicago - Having a teammate pace her through the entire race - Learning to stop putting pressure on time goals - Fueling and nutrition lessons from the Puma Project 3 resources - Her honest, low pressure approach to Berlin - The sub 2:30 time quietly in the back of her mind Timestamps 00:00 Welcome and introducing this Berlin special with Rachel 01:38 Announcing the podcast's sponsorship with Saysky Copenhagen 01:50 Welcome to Rachel, seven days before Berlin 03:28 How it felt to be selected for Puma Project 3 05:09 Fueling: the biggest takeaway from the project 10:05 Deciding to run marathons to stay with her community 10:19 Qualifying for the Olympic Trials in Chicago with a 2:34 11:11 Her teammate Mitch pacing her through the entire race 11:52 The Northwestern coach who gave Kristian chills 17:35 Lessons on teamwork, fun, and gratitude that stuck with her 37:09 Fueling and nutrition lessons from the project 58:03 Race day nutrition strategy explained 1:04:10 Sharing the Chicago moment with her teammate 1:04:51 Her goal for Berlin and why she won't verbalize a time 1:07:03 The sub 2:30 quietly in the back of her mind 1:07:19 Closing thoughts and good luck in Berlin Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E219
    Wednesday · 1 hr 20 min

    #219 Christopher Brenk Lives in the Highest City in America. Now a 2:17 marathoner

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Christopher Brenk, a Puma Project 3 athlete heading into the Berlin Marathon off the back of a 2:17 personal best in Eugene, for a genuinely unique running story: from Division 3 college racing to training at altitude in the highest city in the United States. Christopher shares how a spontaneous application with his college teammate turned into a Puma Project 3 selection, and what it's meant to suddenly have shoes, gear, and a community built around his marathon racing for the first time. He walks through his path from a small Division 3 program at St. Olaf, through years spent in Sitka, Alaska and Utah, to now living and training in Laramie, Wyoming, the highest elevation D1 city in the country. The conversation covers what it's actually like adapting to serious altitude training, how he thinks about carb intake and race nutrition heading into Berlin, and the strange in between space of running elite times without seeing himself as a professional. In this episode: - Getting selected for Puma Project 3 alongside a college teammate - Having shoes, gear, and a community for the first time - A Division 3 college running background and an unconventional path - Years spent living in Sitka, Alaska and Utah before Wyoming - Moving to the highest elevation city in the US for altitude training - What it's actually like adapting to serious altitude - Balancing running with a full time job at the university registrar - Race nutrition strategy and carb intake heading into Berlin - Chasing a new personal best at the Berlin Marathon Timestamps 00:00 Welcome and introducing Christopher Brenk 01:00 Announcing the podcast's sponsorship with Saysky Copenhagen 02:13 Kristian's own training week update 08:26 Welcome to Christopher and a wifi mishap 10:08 How it felt to get selected for Puma Project 3 14:04 Running a 2:17 marathon while not seeing himself as a pro 19:12 A Division 3 college running background 19:59 Years spent in Sitka, Alaska before Wyoming 20:00 Moving to Laramie for altitude training and his girlfriend's masters program 52:15 Living and training in the highest city in the US 53:39 Adjusting workouts to account for the altitude 57:07 Whether the altitude benefits are finally paying off 1:16:46 Race nutrition strategy and carb intake for Berlin 1:19:02 Closing thoughts and good luck in Berlin Christopher on Instagram: https://www.instagram.com/christopher_brenk/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E218
    Monday · 1 hr 13 min

    #218 What Happens Inside Your Body During Low Intensity Training? | With elite coach Brant Stachel

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian welcomes back coach Brant Stachel for his third appearance on the podcast, this time to answer a question sparked by his own wife: why does low intensity training actually work? Brant and Kristian dig into the physiology behind easy running, from mitochondrial density and capillary growth to the honest caveat that a lot of the exact science still isn't fully settled. They discuss why low intensity training has become such a hot topic in the sport, what elite programs seem to be finding through trial and error even without perfect research to back it up, and how to actually judge whether your easy runs are truly easy. The conversation closes with practical advice on using the talk test, ignoring your watch, and getting past the ego hit of running slow on Strava. Kristian then shares a full recap of his own training week, including a look ahead to Puma Project 3 athletes racing Berlin. In this episode: - Why Brant's wife inspired this episode's big question - The physiology behind low intensity training, explained simply - Mitochondrial density, capillary growth, and what the research actually shows - Why elite training groups keep coming back to low intensity work - What "easy" is actually supposed to feel like - Using the talk test instead of your watch - Getting past the ego hit of slow paces on Strava - Kristian's own training week recap - A preview of Puma Project 3 athletes racing the Berlin Marathon Timestamps 00:00 Welcome and the question that sparked this episode 02:10 Announcing the podcast's sponsorship with Saysky Copenhagen 04:51 Welcoming Brant Stachel back for his third appearance 08:10 The alphabet soup of training zones and paces 20:22 An honest look at what the research actually shows 25:03 The capillary system explained through a father's advice 39:36 Why zone two became such a hyped up trend 46:55 Ditching heart rate and pace altogether for a season 51:30 What easy is actually supposed to feel like 52:07 Using the talk test to judge your effort 55:21 Getting past the ego hit of slow Strava times 56:11 Wrapping up and planning a future episode on hard training 57:39 Kristian's own training week recap begins 1:02:33 A breakdown of his easy runs and average heart rate 1:08:19 Looking ahead to Puma Project 3 athletes racing Berlin 1:13:01 Closing thoughts and thank you for listening Brant on Instagram: https://www.instagram.com/brant_stachel/ Brant on YouTube: https://www.youtube.com/channel/UC4Nd1yg5n94puosXxjeL5FQ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E217
    September 20 · 30 min

    #217 World Champs Half Marathon Copenhagen Recap

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian brings you a bonus recap episode straight after the Copenhagen Half Marathon World Championships, breaking down a historic day of racing on the fast, flat streets of Denmark. Kristian walks through the women's race, where Agnes Ngetich ran away from the field to set a new world record, and Emma Gracie Hurley's breakout performance for the Americans in fifth place. He also touches on an American qualifying mix up that nearly kept some of the country's best runners out of the race entirely. He then breaks down the incredible men's race, where Andreas Almgren became the first non African winner of the World Championship half marathon in decades, out-kicking his Kenyan rivals in a European record time of 58:06. The episode closes with a roundup of other notable results, including several Nomeo teammates and friends of the podcast, and a look ahead to Monday's episode on low intensity training. In this episode: - Announcing the podcast's sponsorship with Saysky Copenhagen - Race day conditions on Copenhagen's fast, flat course - How the elite field format worked for this world championship race - The women's race: Agnes Ngetich's dominant, world record win - Emma Gracie Hurley and Jess McLean's breakout performances for Team USA - An American qualifying mix up and how it was resolved - The men's race: a historic win for Andreas Almgren - Breaking down Almgren's European record and his technique - A roundup of other notable results and friends of the podcast - What's coming up: an episode on low intensity training Timestamps 00:00 Announcing the podcast's sponsorship with Saysky Copenhagen 00:23 Welcome to this bonus recap episode 02:02 Race format and start times explained 03:42 The men's Elite B field explained 04:19 How the format differed for this world championship race 04:49 The women's race starts out fast 05:09 Comparing the pace to yesterday's Norwegian 5k record 05:36 Jess McLean and Emma Gracie Hurley's breakout runs 09:34 Women's results: Ngetich's world record win 10:38 An American qualifying mix up and how it was resolved 11:21 Other notable European finishers 17:18 A quick note on the men's B field strategy 19:21 The men's race: history on the line 20:25 A dramatic final sprint between Almgren and his rivals 22:13 Men's results: Almgren's European record win 22:36 Almgren's post race interview and his first marathon in New York 26:16 A roundup of other notable results 27:42 More friends of the podcast in the results 28:13 Reflecting on the atmosphere and considering racing Copenhagen 29:05 Another shoutout to Saysky Copenhagen 30:04 What's coming up: low intensity training with Brandon 30:35 Closing thoughts and have a good weekend Cover photo by Copenhagen Half. Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E216
    September 18 · 1 hr 17 min

    #216 Laura Peill: A Physio's Guide to Never Getting Injured Again

    The Marathon Podcast is now proudly sponsored by SaySky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Laura Peill, a Canadian physiotherapist based in Australia and a 2:50 marathoner herself, for a genuinely useful, evidence based deep dive into injury prevention, strength training, and how to actually listen to your body. Laura shares her own two decade running journey, from a childhood step challenge to chasing new marathon PBs today, and brings her professional expertise into the conversation to explain exactly how to approach strength training to prevent injury, not just after the fact. She breaks down what tendinopathy actually is, why complete rest is rarely the right first move, and the simple daily and 24 hour checks that can tell you whether you're doing too much or just enough. The conversation covers when a niggle needs a physio and when it's safe to keep running through it, along with a practical hierarchy for building back up after time off. In this episode: - Laura's two decade running journey and current 2:50 marathon PB - Splitting her time between physiotherapy, Pilates, and running - How to approach strength training to prevent injury - Two ways to think about strength: running specific vs. movement patterns - What tendinopathy actually is and how tendons respond to load - Why complete rest is rarely the right first response to pain - The daily and 24 hour checks that tell you if you're doing too much - When you actually need to see a physio vs. self manage - A safe hierarchy for building back up after an injury - Building toward the Melbourne Marathon and future goals Timestamps 00:00 Welcome and introducing Laura Peill 02:19 Announcing the podcast's sponsorship with SaySky Copenhagen 05:19 Kristian's own training update 23:31 Welcome to Laura and previewing the conversation 26:52 Laura's background: physiotherapy, Pilates, and running 31:23 Laura's two decade running journey 45:19 Balancing running goals with a physiotherapist's perspective 59:19 Learning the hard way after an early IT band issue 1:00:52 How to approach strength training to prevent injury 1:07:35 Strength training doesn't prevent injury on its own 1:22:27 What tendinopathy actually is, explained simply 1:33:16 How tendons respond to load over time 1:38:16 When to see a physio vs. keep running through it 1:38:51 A safe hierarchy for building back up after an injury 1:39:29 The daily and 24 hour checks that tell you if it's too much 2:14:46 Laura's long term approach: chasing potential on the roads 2:16:04 Closing thoughts and good luck in Melbourne More from Laura Peill: https://laurapeill.com Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E215
    September 16 · 1 hr 10 min

    #215 Adding Cycling Turned Katharina Engelhardt Into a 2:46 Marathoner

    The Marathon Podcast is now proudly sponsored by SaySky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Katharina Engelhardt, a Puma Project 3 athlete recommended straight from Puma, whose marathon journey went from a 3:38 debut and years stuck unable to break 40 minutes in the 10k, to a 2:46 personal best today. Katharina shares how she calculated her way toward every marathon goal using her 10k times, and the years long frustration of chasing a sub 40 10k that never quite came, only to eventually run a marathon far faster than her 10k pace would ever have predicted. She breaks down the training shift that changed everything: adding serious volumes of zone two and three cycling alongside her running, something she still credits as the biggest driver of her recent improvement. The conversation also touches on being part of Puma Project 3, running the New York Marathon warming up alongside the elites, and her approach to staying calm and process focused heading into her next marathon in Berlin. In this episode: - Being recommended for Puma Project 3 directly by Puma - Years spent chasing a sub 40 10k that never quite came - Calculating every marathon goal using her 10k times - Running a marathon far faster than her 10k pace ever predicted - Discovering iron supplementation and the energy shift that followed - Adding serious volumes of cycling alongside her running - Why she believes cycling has been the biggest driver of her progress - Warming up alongside the elites at the New York Marathon - Letting go of the 10k and trusting her marathon fitness instead - Heading into Berlin chasing a new personal best Timestamps 00:00 Welcome to another Puma Project 3 episode 02:05 Announcing the podcast's sponsorship with SaySky Copenhagen 02:31 Kristian's own training update 04:18 Welcome to Katharina Engelhardt 04:41 Being recommended for Puma Project 3 directly by Puma 20:15 Struggling for four years to break sub 40 in the 10k 22:00 Chasing a sub three hour marathon and doing the math 24:20 The years long frustration of chasing sub 40 25:35 What her weekly training looked like at the time 47:02 Discovering iron supplementation and a sudden burst of energy 47:37 Adding six thousand kilometers of cycling in a single year 48:33 Keeping cycling as a core part of her training since 50:22 Why cycling might be underrated for non elite runners 57:40 A typical week blending running and cycling 1:07:15 Letting go of the 10k and trusting her marathon fitness 1:09:03 Closing thoughts and good luck in Berlin Katharina on Instagram: https://www.instagram.com/ketheknete?stkn=Z2VnMHVkOGJlZzkz Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E214
    September 14 · 1 hr 11 min

    #214 Brady Russell | A Veteran's Story: From Self Punishment to Purpose

    The Marathon Podcast is now proudly sponsored by SaySky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Content note: this episode includes an open discussion of mental health struggles and suicide. Please take care while listening, and know that support is available if you need it. Kristian sits down with Brady Russell, a 14 year veteran of the Royal Australian Navy, for a conversation that isn't about fast times, but about finding joy again after some of the hardest years of his life. Brady shares how leaving the military left him without structure or purpose, and how he first turned to running as a form of self punishment, using pain to distract himself from what he was struggling with internally. He opens up honestly about reaching his lowest point and the mental health facility stay that changed everything, and how meeting his wife gave him a reason to let his guard down for the first time. The conversation traces how running slowly transformed from an unhealthy coping mechanism into a genuine source of joy, connection, and purpose, one he now shares directly with his wife on their runs together. He closes by sharing his why: running for the people in his life who were lost to suicide and never got the chance he did. In this episode: - Leaving the Navy after 14 years and losing his sense of purpose - Turning to running as a form of self punishment - Reaching his lowest point and a stay in a mental health facility - How meeting his wife gave him a reason to open up - Turning an unhealthy coping mechanism into a genuine passion - Finding joy in running together with his wife - Being open about his story on social media - Running for the people in his life lost to suicide - Looking ahead to the Melbourne Marathon with his wife Timestamps 00:00 A content note before this episode 00:27 Welcome and introducing this episode with Brady Russell 02:10 Announcing the podcast's sponsorship with SaySky Copenhagen 03:16 An update: his wife's first half marathon 10:53 Introducing Brady: 14 years in the Royal Australian Navy 11:44 Turning to running as a form of self punishment 16:44 What leaving the military actually took away 17:15 Why he chose to become open about his struggles 18:21 Reaching his lowest point and a mental health facility stay 20:39 How meeting his wife changed everything 22:13 How running turned from self harm into healthy obsession 23:37 Finding joy in running together with his wife 27:08 Going through therapy and what recovery looked like 45:40 How his mental health journey changed his outlook 59:15 Running for the people in his life lost to suicide 1:00:01 Looking ahead to the Melbourne Marathon with his wife 1:02:15 Closing thoughts and a thank you to his wife 1:03:37 Kristian's own training week: Ironman prep begins 1:04:28 Signing up for a swim coach and bringing in an Olympian 1:04:54 A full breakdown of the week, day by day 1:08:04 Resting when the week calls for it 1:09:52 A final word on training in SaySky gear 1:11:08 Closing thoughts and thank you for listening Brady on Instagram: https://www.instagram.com/brady.showingup/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E213
    September 11 · 48 min

    #213 EVERYTHING OSLO MARATHON (INFO ABOUT BOSTON REGISTRATION)

    The Marathon Podcast is now proudly sponsored by SaySky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Cover photo: Oslo Marathon Kristian brings you a solo episode ahead of race weekend, breaking down the history of the Oslo Marathon, the latest Boston Marathon cutoff time predictions, and how he's tackling two distances at Oslo this weekend, pacing his wife in the half and racing his own 10k. Kristian shares the story behind the Oslo Marathon, first hosted in 1981 and shaped by Norwegian running legends Grete Waitz and Ingrid Kristiansen, along with what to expect if you're racing this weekend or considering the trip to Norway in future years. He walks through the current Boston Marathon cutoff time projections using RunningWithRock.com, what that means for his own 2:44 marathon PR, and details from a smaller, low key marathon in Rhode Island that's a great option if big city crowds aren't your thing. In this episode: - The Marathon Podcast's new sponsorship with SaySky Copenhagen - Registering for Boston: the five day window and how it actually works - What the qualifying standard vs. the cutoff time means - Current Boston Marathon cutoff time predictions - The new lottery for 1,000 additional Boston spots - A review of a smaller, low key marathon in Rhode Island - The history of the Oslo Marathon and the legends behind it - A full course preview, turn by turn, hill by hill - Race weekend tips: gels, hydration, and expo logistics Timestamps 00:00 Welcome and what this solo episode covers 00:38 Racing two distances at Oslo this weekend 01:28 Announcing the podcast's sponsorship with SaySky Copenhagen 04:14 Boston Marathon segment begins 06:40 The five day registration window and how it works 09:53 Using RunningWithRock.com to predict the cutoff time 12:40 What the projected cutoff means for different qualifying times 13:20 The new lottery for 1,000 additional Boston spots 15:50 Wrapping up the Boston segment 18:46 A smaller, low key marathon experience in Rhode Island 21:42 Thanking a longtime supporter of the podcast 22:02 The history of the Oslo Marathon begins 24:15 Grete Waitz, Ingrid Kristiansen, and the legends of the race 26:01 A wrong turn in 1992 that shortened the course 27:14 A record breaking year, then a decline in participation 29:14 The marathon distance gets cancelled, then the whole event 34:12 Why the Oslo course lets you see the whole city 35:27 A full course tour begins 37:26 Frogner Park, the speed skating stadium, and the route west 38:36 Vigeland Park and the course's biggest climb 39:51 Managing the hills without overdoing it 39:55 Heading down to the waterfront 46:04 Looking at last year's winning times 47:22 Race weekend logistics: pacing his wife and the expo 48:09 Closing thoughts and good luck this weekend Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E212
    September 9 · 1 hr 21 min

    #212 Michael Brady: 3:03 to 2:19 without speed work?

    Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Michael Brady, a Puma Project 3 athlete who improved his marathon time from 3:03 to 2:19, for a genuinely fascinating story about how far consistency alone can take you. Michael shares how he got into running almost accidentally during COVID, with no running background, no watch, no coach, and no real relationship with nutrition, and how he simply kept showing up and getting faster over dozens of marathons across Europe. He walks through his marathon progression city by city, being entirely self coached for most of his journey, and how joining Puma Project 3 changed the trajectory of his training. The conversation closes with an honest look at what's actually behind his improvement, including surprisingly little dedicated speed work, and his next big goal: racing the Chicago Marathon and chasing a 2:16. In this episode: - Getting into running almost by accident during COVID - Running marathons with no watch and no relationship to nutrition - A marathon journey across 11 different European cities - Being entirely self coached for most of his career - The block where training finally became intentional - Joining Puma Project 3 and what changed because of it - Why he's improved so much without much dedicated speed work - His approach to strength training - Easing into super shoes without going straight to race day - What's next: chasing a 2:16 at the Chicago Marathon Timestamps 00:00 Welcome and introducing Michael Brady 02:41 Kristian's Ironman and Valencia training update 15:52 Introducing Michael and previewing his story 20:26 Getting into running almost by accident during COVID 23:32 A brief athletic background in football, not running 28:44 What Michael would have said about being a 2:19 marathoner back then 33:03 The addictive feeling of racing and improving 34:40 Joining Puma Project 3 for the first time 36:47 How Project 3 changed the trajectory of his training 43:24 Years of self coached, low strategy marathon training 1:03:03 A conversation about strength training 1:10:06 Improving without a dedicated speed work block 1:12:23 Seeing his paces improve even without structured speed sessions 1:16:51 Talking through his experience with Puma Project 3 2:18:22 Easing into super shoes the smart way 2:20:18 Closing thoughts and good luck in Chicago Michael on Instagram: https://www.instagram.com/mikeybrady589/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E211
    September 7 · 1 hr 2 min

    #211 The Photo That Changed Everything: Griff Duncan's Running Journey

    Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Griff Duncan, whose Instagram documenting a couch to 3:03 marathon journey has inspired thousands, for a genuine conversation about how running completely reshaped his identity, his habits, and his confidence. Griff shares the story behind a photo he took on day one of a fitness challenge, a moment he describes as feeling lost, and how that challenge led him into running almost by accident when a friend wanted to train for a half marathon together. He opens up about the mistakes he made in his first marathon build, the significant lifestyle changes that came with it, including drinking far less and surrounding himself with more active people, and how getting a coach changed the trajectory of his training. The conversation closes with his approach to racing shorter distances to build speed and his next big goal: finally breaking three hours. In this episode: - The photo that captured feeling lost before everything changed - Talking a friend into a half marathon and signing up for a full marathon instead - Mistakes made during his first marathon training block - How running reshaped his habits, confidence, and identity - Significant lifestyle changes that came with getting serious about running - What made him decide to get a coach - Being coached in the same lineage as other podcast guests - Racing shorter distances to build speed for the marathon - His next goal: finally breaking the three hour barrier Timestamps 00:00 Welcome and introducing Griff Duncan 01:07 Kristian's Ironman training update 05:01 Welcome to Griff, and previewing the conversation 06:21 Griff's background in fitness and bodybuilding 10:40 Losing his drive after starting a full time job 11:22 Taking on the 75 Hard challenge 12:12 A friend's half marathon idea turns into a full marathon commitment 13:03 Setting his first marathon goals: from sub four to sub 3:30 13:39 Reflecting on his first marathon build 18:04 Why he'd tell new runners they don't need a coach right away 21:49 The value of an outside perspective once you're ready 22:32 What made him decide to get a coach 24:16 Racing more than just marathons to build speed 37:40 How his personal brand and identity have evolved 38:05 The photo that captured feeling lost before everything changed 40:58 The scale of his physical transformation 43:39 Wanting to coach others full time someday 52:48 Reflecting on the jump from 3:39 to 3:03 59:49 The mental hurdle of finally breaking three hours 2:00:43 Closing thoughts and where to follow Griff Griff on Instagram: https://www.instagram.com/griffduncan/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E210
    September 4 · 1 hr 27 min

    #210 The best workouts for marathons & Gear Talk

    Get 20% off a Strava annual subscription with code KRISTIAN Get €25 off AG1: https://fbuy.io/greens/h287rp3w Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian brings back a favorite format: a solo episode with a Puma giveaway, his own favorite marathon workouts, everything you need to know before Boston Marathon registration week, an honest WHOOP review, and a gear chat with Mark Guyer from Syndicate Running recorded live from the road in Norway. Kristian breaks down how to win a pair of Puma DV8 Pure shoes, shares the two workouts that have shaped his own marathon training the most, and walks through exactly what you need to do (and by when) to register for the Boston Marathon this September. He also gives an honest update on switching back to WHOOP, comparing its sleep and HRV data against his running watch. The episode closes with a fun, glitchy conversation with Mark Guyer, catching up on the results of Battle of the Run Clubs and breaking down the Puma Fast R3, gels, and a few under the radar brands worth knowing about. In this episode: - How to win a pair of Puma DV8 Pure shoes - Everything you need to know about Boston Marathon registration week - Two of Kristian's favorite marathon specific workouts - An honest review of switching back to WHOOP - Comparing WHOOP's sleep and HRV data to a running watch - Battle of the Run Clubs results and what's next for the challenge - A deep dive into the Puma Fast R3 super shoe - Gel recommendations and a couple of under the radar running brands - Why gear recommendations here are never about selling you something Timestamps 00:00 Welcome to this solo episode 01:18 What to expect: gear, workouts, and Boston updates 06:40 How to win a pair of Puma DV8 Pure shoes 09:42 Everything you need to know about Boston registration week 11:51 Kristian's favorite marathon specific workouts 19:03 A long run workout he's leaned on for building fitness 21:58 Why staying honest with pacing matters in these sessions 23:24 Recommending an upcoming event worth signing up for 32:36 A WHOOP review: sleep tracking and sleep debt explained 39:50 Comparing WHOOP's HRV data to his running watch 41:40 Whether WHOOP is actually worth it 43:36 Jumping into a gear chat with Mark Guyer, live from the road 44:52 Catching up on the results of Battle of the Run Clubs 1:03:02 Trying Puma's gels and merch 1:53:42 A deep dive into the Puma Fast R3 super shoe 1:58:17 Getting stronger to actually run well in an aggressive super shoe 2:22:43 A quick list of other gear worth checking out 2:26:02 Closing thoughts and a health update Mark on Syndicate Running: https://syndicaterunning.com Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E209
    September 2 · 1 hr 27 min

    #209 The Jeans World Record of Matt Fox: 2:33 in Jeans & the Road Back from Japan

    Get 20% off a Strava annual subscription with code KRISTIAN Get €25 off AG1: https://fbuy.io/greens/h287rp3w Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian welcomes back Matt Fox, the 2:18 marathoner who just ran 2:33 in Sydney while wearing jeans to take the unofficial world record from Truett Hanes, for one of the most requested returns to the podcast. Content note: this episode includes an open discussion of intentional weight loss for athletic performance, which some listeners may find triggering or difficult. Please take care while listening, and know it's okay to skip ahead if this isn't the right episode for you today. Matt catches Kristian up on everything since his detainment in Japan last year, the long road back from a stress fracture that followed it, and how he returned to running in what he considers close to his best shape yet. The conversation covers his approach to intentional, performance focused weight loss alongside serious strength training, and an honest discussion about staying lean without losing power, along with his own thoughts on why this topic tends to be controversial. The episode closes with his training heading into the Melbourne Marathon, where he's chasing a new personal best. In this episode: - Running a 2:33 marathon in jeans to take the unofficial world record - Catching up since a legal detainment in Japan last year - A seven month recovery from a stress fracture - Getting back to close to his best shape in just a few months - His approach to performance focused weight loss and strength training - Navigating criticism and staying authentic on social media - A training update heading into the Melbourne Marathon - Hill sprint sessions and how he fits them into a normal training week - Balancing running content creation with being a public figure Timestamps 00:00 A preview and an important note on this episode's topics 01:11 A disclaimer about discussing weight loss on this episode 02:41 Kristian's own training and moving house update 05:03 Catching up with Matt after Sydney 05:23 Why he decided to run a marathon in jeans 06:32 Thanking Matt for support after the Japan incident 11:36 The slow road back from Japan and a stress fracture 14:42 Explaining the Japan detainment for new listeners 15:14 How the detainment led to a stress fracture 17:33 Identity and self worth tied to being a fast marathoner 20:13 What he'll never forget about coming home from Japan 25:10 Getting back into shape faster than expected 30:54 Choosing Melbourne over Sydney for his next big goal 49:42 Muscle memory and bouncing back into strength 50:09 Opening up the conversation on weight loss 51:50 The risk of losing muscle when losing weight too fast 53:00 How he's maintained strength while losing weight 54:35 Calling it "performance weight loss" and why the distinction matters 2:18:02 A breakdown of his hill sprint sessions 2:25:32 Handling criticism and staying used to pushback 2:26:49 Closing thoughts and where to follow Matt Matt on Instagram: https://www.instagram.com/mattinglisfox/ Sweat Elite: https://sweatelite.co Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E208
    August 31 · 1 hr 16 min

    #208 Denmark's Fastest Marathoner: Jacob Simonsen's 2:07 Breakthrough

    Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Jacob Simonsen, the Danish national record holder in the marathon with a 2:07 personal best, for a deep dive into smart training, missing the Olympics by one minute, and bouncing back to break a national record weeks later. Jacob shares how becoming a father changed his approach to training, treating running more like a job while also learning to reschedule sessions instead of pushing through fatigue. He walks through the years long climb from his marathon debut to a 2:07, the heartbreak of narrowly missing direct Olympic qualification, and how he turned that disappointment into a national record breaking performance in Berlin weeks later. The conversation goes deep into his actual training: double threshold sessions, weekly mileage around 190k, and why building a strong aerobic base matters at every distance. He closes with his goal of breaking the one hour half marathon barrier at the World Championships in Copenhagen. In this episode: - Balancing elite training with being a parent - How having kids changed his mentality around training - The years long climb to a 2:07 marathon personal best - Narrowly missing direct Olympic qualification by one minute - Turning disappointment into a national record in Berlin - A full breakdown of his double threshold training sessions - Why aerobic training matters at every distance, not just the marathon - Recovering from a stress reaction and learning to manage recovery - Bouncing back from a bike accident ahead of the World Championships - His goal: breaking the one hour half marathon barrier in Copenhagen Timestamps 00:00 A preview: learning to run faster without training harder 00:52 Welcome and introducing Jacob Simonsen 01:53 Kristian's own week of feeling under the weather 03:46 Jumping into the conversation with Jacob 04:11 Balancing elite training with being a parent 05:35 How becoming a dad changed his training mentality 19:30 What his coach and team have brought to his career 27:17 Respect for the marathon distance after his debut 28:00 Finally cracking the code on handling more volume 29:03 Chasing direct Olympic qualification and coming up short 31:32 The disappointment of missing the cut by one minute 32:23 Turning that setback into a national record in Berlin 46:59 Increasing mileage safely and staying strong enough to handle it 48:53 Learning when to push through and when to back off 51:22 Building mileage and finding his current training ceiling 54:42 The philosophy behind double threshold training 58:40 Why aerobic training matters at every distance 59:36 A full breakdown of his current training week 1:00:35 What his double threshold sessions actually look like 2:03:24 The importance of high volume in a marathon block 2:13:49 His next goal: breaking sub one hour in the half marathon 2:14:41 Closing thoughts and good luck in Copenhagen Jacob on Instagram: https://www.instagram.com/jacobssimonsen/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E207
    August 28 · 1 hr 16 min

    #207 Meo The Machine: Altitude Camps, Race Day Chaos, and Going Pro (Martin Egebjerg Olesen)

    Get 20% off a Strava annual subscription with code KRISTIAN €20 off first AG1 subscription: https://fbuy.io/greens/h287rp3w Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian welcomes back "MEO the Machine" Martin Olesen, straight off representing Denmark at the European Championships marathon in Birmingham, for a catch up on altitude training, race day chaos, and what it might take for him to go full time as a runner. Martin shares what an altitude camp with training partner Jimmy Whelan in Font Romeu actually looked like ahead of Birmingham, and how a security breach at the athlete hotel the night before the race left him running on just three hours of sleep. He breaks down the brutal, technical Birmingham course, finishing 34th as a full time employee alongside professional athletes, and reflects on the mix of gratitude and hunger for more that came with it. The conversation closes with an honest chat about balancing a demanding job with training at an international level, and whether going full time as a runner might be next. In this episode: - Racing the European Championships marathon in Birmingham - Training alongside Jimmy Whelan at an altitude camp in Font Romeu - A security breach at the athlete hotel the night before the race - Racing on almost no sleep and still finishing 34th - Breaking down a brutal, technical championship course - Being a full time employee competing against full time professionals - The mix of gratitude and hunger for more after the race - Balancing a demanding job with training at an international level - Whether going full time as a runner might be next Timestamps 00:00 Welcome back, straight from the European Championships 02:11 Kristian's own rough week battling a fever 05:44 A nutrition update and finishing up work with his nutritionist 07:41 Introducing Martin and previewing the conversation 08:19 Training in Barcelona and altitude camp with Jimmy Whelan 11:24 A full breakdown of the Font Romeu altitude camp 18:59 What Jimmy Whelan taught him about training 29:44 Reflecting on his second European Championships selection 31:27 The marathon that first proved his potential 32:14 What it means to represent Denmark as a full time employee 36:48 His first real altitude camp experience 37:56 Long runs and track sessions alongside Jimmy 41:22 Whether the altitude or the lifestyle made the difference 49:03 How he felt physically after the altitude block 1:02:11 Race recap: finishing 34th at the European Championships 1:03:02 Comparing his grade adjusted time to his marathon PR 1:04:39 The security breach that cost him a night's sleep 1:07:01 The feeling of gratitude and hunger for more after the race 1:11:31 What his coach says about balancing work and elite training 1:13:48 Considering a future full time as a runner 1:14:46 Closing thoughts and what's coming up next Martin on Instagram: https://www.instagram.com/meothemachine/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E206
    August 26 · 1 hr 6 min

    #206 Should you run the Oslo Marathon? | With Matt Smith

    Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian welcomes back Matt Smith, South Africa's Winter Olympic cross country skier known as the Snowbok, for round two of their conversation, this time diving into the messy reality of training through illness, breaking down the Oslo Marathon course, and flipping the format so Matt gets to ask Kristian questions too. Matt shares how a chopped up training block full of sickness has tested him in a way his Olympic buildup never did, and the two compare notes on how to tell the difference between pushing through a tickle in your throat and actually needing to rest. Matt also picks Kristian's brain on hilly course strategy ahead of the Oslo Marathon, drawing on lessons from over 200 podcast episodes and Kristian's own marathon experience. If you haven't listened to their first conversation yet, this one builds directly on it and stands alone just as well. In this episode: - Training through a chopped up block full of sickness - How to tell the difference between pushing through and needing rest - Using resting heart rate as the one metric that matters - Lessons in patience from athletes who've dealt with stress fractures - Matt turns the tables and starts asking Kristian questions - A full breakdown of the Oslo Marathon course, hill by hill - Race day nutrition strategy for hilly courses - Why negative splitting hilly marathons is so tricky - Sending in listener questions for a future Q&A episode Timestamps 00:00 Welcome back and what this episode covers 01:35 Kristian's biggest training week since his professional days 17:11 What actually makes being sick or injured so hard 19:36 Matt's sickness free Olympic buildup, then a rough patch since 20:32 The mindset shift: being really good at being sick 24:12 Learning patience from stress fracture recovery stories 26:49 The cross country skier stereotype around getting sick 29:43 When listening to your body stops giving clear answers 35:52 Comparing notes on staying healthy through a training block 38:57 Diving into the hilly Oslo Marathon course 40:29 Starting at Radhusplassen and heading into Vigeland Park 46:26 A full course tour: hills, forest, and the finish 47:12 Why the course offers such a unique city experience 1:00:52 Gear tips: half tights built for carrying race nutrition 1:02:47 The risk of relying on friends for on course nutrition 1:05:01 Closing thoughts and send in your questions Matt on Instagram: https://www.instagram.com/mattcsmith_/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E205
    August 24 · 1 hr 46 min

    #205 Ryan McLeod: UK Half Marathon Champion, heart surgery, Mo Farah and the marathon comeback

    Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Ryan McLeod, a Puma Project 3 athlete with one of the most remarkable comeback stories the podcast has featured: a former sub elite British runner who trained alongside Mo Farah, quit running for nearly a decade after a serious heart condition, and came back to run a 2:19 marathon comeback race at London this year. Ryan walks through his early running career, cut short by a heart condition that caused his heart rate to swing wildly out of rhythm, and the scary night before scheduled surgery when his insurer refused to pay, forcing a seven month wait through the NHS. He shares how running was quietly taken away from him for years, and how pushing a friend in his wheelchair at the Great North Run for charity was what pulled him back into training, eventually leading his team, Run With Drew, to a Guinness World Record for the fastest half marathon pushing a wheelchair. The conversation covers reconnecting with his old coach after a decade of silence, sneaking into a competitive London Marathon entry, joining Puma Project 3, and the recovery focused philosophy behind his rapid return to elite level running. He also shares Race Calendar, the website he built to help UK runners find their next race. Content note: this episode includes a detailed discussion of a serious heart condition, surgery, and a difficult experience with health insurance. Please take care while listening. In this episode: - Training alongside Mo Farah and early half marathon titles - Developing a serious heart condition mid-run - A heart surgery cancelled the night before by his insurer - A seven month wait through the NHS with a dangerous heart condition - Quitting running for nearly ten years - Pushing a friend in his wheelchair at the Great North Run for charity - Chasing and breaking a Guinness World Record with Run With Drew - Reconnecting with his old coach after a decade - Sneaking into a competitive London Marathon entry - Joining Puma Project 3 and running a 2:19 marathon comeback - His recovery focused training philosophy - Building Race Calendar, a website to help UK runners find races Timestamps 00:00 Welcome and introducing Ryan McLeod 02:39 Kristian's Ironman and Valencia training update 16:57 Introducing Ryan and his early running career 17:26 Training alongside Mo Farah 23:32 Racing against Galen Rupp and Mo Farah indoors 53:28 The scary run that led to his heart diagnosis 54:35 Developing atrial fibrillation as a young, fit athlete 56:04 Being told he needs surgery to fix it 58:24 Weighing his health against his running career 58:53 A heart surgery cancelled the night before by his insurer 59:41 A seven month wait through the NHS 1:00:59 Getting the surgery done and the road to recovery 1:07:48 Pushing a friend in his wheelchair at the Great North Run 1:09:01 An unexpectedly fast time that changed everything 1:09:25 The idea to chase a Guinness World Record 1:10:37 Setting a training plan and a new goal 1:25:57 Reconnecting with his old coach after ten years 1:26:37 Sneaking into a competitive London Marathon entry 1:27:03 Discovering and applying for Puma Project 3 1:28:02 Running a 2:19 marathon comeback at London 1:28:40 His recovery focused training philosophy 1:41:57 What his coaching relationship looks like now 1:43:38 Introducing Race Calendar, his website for UK runners 1:44:56 Closing thoughts and where to follow Ryan Ryan on Instagram: https://www.instagram.com/fastforties/ Race Calendar: https://racecalendar.co.uk Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E204
    August 20 · 1 hr 13 min

    #204 TCS SYDNEY MARATHON: EVERYTHING YOU NEED TO KNOW

    Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian welcomes back James Constantine from the TCS Sydney Marathon presented by ASICS for a special, information packed episode covering everything you need to know for race week, whether you're running, spectating, or just curious about one of the world's newest majors. James and Kristian break down the full 42.2k course from the Sydney Harbour Bridge to the Opera House, including the brand new course flyover video that lets you preview every kilometre. James shares the incredible elite field headlined by world marathon champions Alphonce Simbu and Peres Jepchirchir, wheelchair legends Tatyana McFadden and Manuela Schar, and details the Meet the Stars event, race week activations, smart transport tech for spectators, and exactly how to get from the airport to the finish line at Circular Quay. If you're running or spectating the TCS Sydney Marathon, this is the episode to listen to before race day. In this episode: - A full breakdown of the 42.2k Sydney Marathon course - The new course flyover video and where to watch it - This year's elite field: reigning world marathon champions and wheelchair legends - The Meet the Stars event at the Sydney Opera House - Race week activations, run clubs, and shakeout runs - Smart transport tech to help spectators navigate road closures - Start times for the elite, wheelchair, and mass fields - What makes Circular Quay one of the most iconic finish lines in the world - Tips for getting from your hotel to the start and reconnecting with family after - Why the Sydney Marathon is building its own race day traditions Timestamps 00:00 A preview: pacing yourself on the course's toughest section 00:39 Welcome and what this special episode covers 01:28 Kristian's Ironman and swim training update 04:03 Welcoming James back for a third time 06:01 Catching up: James's own running and family life 07:43 What's new for the TCS Sydney Marathon this year 11:21 Building Sydney's own race day traditions 15:39 Introducing James and his role at the marathon 19:55 The smart map and transport tech for spectators 24:02 Exploring Manly and the ferry to Circular Quay 34:25 The Meet the Stars event at the Opera House 39:07 What to do if you're not running but want to be there 43:36 A full course flyover: bridge to Opera House 48:04 Watching last year's race footage to study the course 50:02 Elite wheelchair and elite race start times 51:31 This year's incredible elite wheelchair field 57:41 What to do right after crossing the finish line 1:00:47 Closing thoughts and good luck to everyone running Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E203
    August 19 · 1 hr 12 min

    #203 Jake "Ran to Japan" Barraclough: why he is actually training smarter - not harder

    Get 20% off a Strava annual subscription with code KRISTIAN €20 off first AG1 subscription: https://fbuy.io/greens/h287rp3w Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Jake Barraclough, known online as Ran to Japan, the British YouTuber and pro runner who moved to Tokyo to chase the marathon dream and has documented every mile of it since. Jake shares the story behind his move from an MMA fighting career to running full time in Japan, and gives a rare, detailed breakdown of his actual training philosophy, the one his "train harder not smarter" content doesn't always show. He explains why closing the gap with more naturally talented runners means going all in on volume, what a typical training week looks like, the brutal silent long runs he used to do on loops in Tokyo's Yoyogi Park, and the lessons he's taken from Japan's old school running culture. The conversation also covers the reality of building a career on YouTube, why he still doesn't love social media, and how he balances extreme training with actually staying healthy. In this episode: - From an MMA fighting career to running full time in Japan - Why he chose YouTube over short form content - The Japanese running culture and training philosophy he's adopted - A breakdown of his typical training week: speed, tempo, and long run - The brutal, silent long runs on loops in Tokyo's Yoyogi Park - Why closing the talent gap means going all in on training volume - Building a YouTube career while still not loving social media - Balancing an extreme training approach with staying healthy - What's next for his running and his channel Timestamps 00:00 A preview: showing the extreme stuff on YouTube 00:20 Welcome and introducing Jake 03:24 Kristian's Ironman training update 04:15 Finally sitting down with Jake ran to Japan 05:13 Running in the UK vs Japan 16:08 Jake's early running background and a career threatening injury 16:45 Discovering MMA during years away from running 18:19 Choosing between rapping, fighting, and running 18:35 The decision to move to Japan and start documenting it 28:46 What his training volume looked like before Japan 29:42 Going from getting injured at 60k a week to thriving at 200k 31:29 Why he shows the extreme stuff, not the easy miles 33:34 Learning from Japan's old school running culture 39:53 Diving into Japanese run clubs within weeks of arriving 48:08 Nearly taking his training too far the other direction 50:31 The pressure of building a YouTube channel around your training 53:23 Why simple, harder training beats overcomplicating things 54:13 A full breakdown of his typical training week 56:30 The brutal silent long runs on loops in Yoyogi Park 59:42 Believing he'll never reach his potential at low mileage Jake on YouTube: https://www.youtube.com/@RanToJapan Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E202
    August 17 · 1 hr 17 min

    #202 Alana Levy: From quitting to a 2:34 marathon, OTQ and double days with a full-time job

    Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Alana Levy, a 37 year old New York City product manager and 2:34 marathoner who qualified for the Olympic Trials and finished 16th American at Boston this year, all while working full time and training twice a day. Alana shares her unlikely late bloomer story: a disappointing college career, years of running just for fun on the side, and then a decade long climb from a 3:10 marathon in 2018 to a 2:34 this year. She breaks down how she fits 90 to 100 mile weeks and double days around a demanding job, the coaching relationship that's helped her train smarter, and why staying injury free now comes down to strength work, recovery, and a much healthier lifestyle than in her twenties. The conversation also touches on the viral street interview clip that unexpectedly introduced her to a whole new audience, and closes with her approach to setting goals: focusing on getting a little better rather than chasing one specific number. In this episode: - A disappointing college running career and years away from competing seriously - The decade long climb from a 3:10 to a 2:34 marathon - Balancing a full time job with double run days - Building up to 90 to 100 miles a week and staying injury free - How her lifestyle has changed since her twenties: less drinking, more recovery - The viral street interview clip that introduced her to a new audience - Qualifying for the Olympic Trials and racing Boston in the elite field - Why she sets process based goals instead of one specific outcome - What's next: chasing another PR in Valencia Timestamps 00:00 A preview: PRing in the marathon and the mile 00:20 Welcome and introducing Alana Levy 01:08 Kristian's Ironman training update 15:04 Introducing Alana: a disappointing college career 17:03 What running looked like between 2011 and 2018 20:35 Never expecting to reach an elite level 23:56 Pinching herself at the Boston starting line 26:53 Ramping training back up in 2018 and beyond 31:05 Starting to work with a coach in 2022 34:41 Staying injury free with strength work and recovery 40:53 Racing Boston in the elite field 46:47 The viral street interview clip, explained 51:34 Injury prevention and a healthier lifestyle in her thirties 52:22 A look at her weekly training structure 59:32 Balancing running with a full time career 1:04:23 How recovery has changed as she's gotten older 1:12:21 Bouncing back from Boston and racing shorter distances 1:14:07 Why she sets process goals instead of one outcome 1:15:25 Closing thoughts and see you in Valencia Alana on Instagram: https://www.instagram.com/yo_lans/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E201
    August 14 · 1 hr 35 min

    #201 JaQuavious Harris: 2:13 marathon debut & being saved by Coach Ed Eyestone

    Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with JaQuavious "JQ" Harris, a professional runner for Saucony who ran a 2:13 in his marathon debut, for what became one of the most emotional and important conversations in the podcast's history. JQ opens up about being an openly gay Black runner navigating BYU's religious community, a mental health crisis and suicide attempt in 2020, and the extraordinary support of his coach, Ed Eyestone, who tracked down his new phone number after JQ isolated himself and told him simply: I need you alive. JQ shares what it's actually like to live publicly after coming out, the criticism he still receives from strangers online, and how grace, faith, and his relationship with his coach carried him through. The conversation closes with his running story: junior college success, turning pro with Saucony, battling injuries, and the strategy behind his breakthrough 2:13 marathon debut in California. In this episode: - Being an openly gay Black professional runner - Navigating a religious college environment while coming out - A mental health crisis and suicide attempt in 2020 - The phone call from his coach that helped save his life - What life actually looks like after coming out publicly - Facing criticism and unsolicited opinions from strangers online - Junior college success and turning pro with Saucony - Battling injuries through his first two pro seasons - Race recap: executing a 2:13 marathon debut in California - What's next: chasing an Olympic Trials qualifying time Content note: this episode includes an open, detailed discussion of a suicide attempt and mental health crisis, as well as experiences of religious and social discrimination. Please take care while listening. If you are struggling yourself, please know that support is available and you don't have to go through it alone. Timestamps 00:00 Welcome and why this episode is different 02:10 Introducing JQ: professional runner, content creator, introvert 05:31 Being seen as an extrovert while feeling like an introvert 16:21 His start in running and a coach who almost turned him away 17:26 A qualifying race that changed everything 33:54 Introducing Coach Ed Eyestone and what he means to JQ 35:19 Being gay in a religious school and community 38:32 What actually happens after you come out 40:14 Facing criticism and unsolicited opinions from strangers 44:12 Losing his middle school coach and learning to forgive 1:29:44 Being welcomed into Coach Eyestone's family every Thanksgiving 1:30:44 Being gay at BYU and reaching an all time low 1:31:14 A suicide attempt in 2020 and the isolation of the pandemic 1:32:06 The phone call: "I need you alive" 1:52:18 Turning pro and setting national records in college 1:53:52 Two years, two six month injuries as a pro 1:56:00 Building toward his first marathon 2:28:59 Race strategy and executing his 2:13 marathon debut 2:32:20 Crossing the finish line and celebrating with friends 2:34:04 Closing thoughts and where to follow JQ JQ on Instagram: https://www.instagram.com/harrisjaquavious/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

Showing 1–20 of 44 episodes