Set the Pace

If you’re training for the TCS New York City Marathon or another fall marathon, this episode of Set the Pace is for you! Rob sits down with Dr. Jordan Metzl, a nationally recognized sports medicine physician at Hospital for Special Surgery and a member of New York Road Runners’ Medical Advisory Council. A 14-time Ironman finisher who has run over 40 marathons, Dr. Metzl is also the author of several books, including his latest, “Push,” which came out earlier this year. He talks about how runners can distinguish healthy training discomfort from pain that signals a more serious injury. They discuss common running injuries, including runner’s knee, IT band syndrome, and Achilles problems; when to seek medical attention; and why getting the right diagnosis before treatment is critical. Dr. Metzl also explains the role of strength training, cross-training, and rest and recovery during the taper, and shares advice for runners experiencing pain during a marathon. As race day approaches, he emphasizes the importance of listening to your body, adjusting expectations when necessary, and, above all, making it to the starting line healthy. FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTubeSUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify.DISCLAIMERSee omnystudio.com/listener for privacy information.

Counting down to the 2026 TCS New York City Marathon, Set the Pace is shining a spotlight on the runners who put purpose behind every mile by raising funds for the race’s more than 670 Official Charity Partners. This week, Rob is joined by Christopher Sheridan of the American Heart Association (AHA), NYRR Hall of Famer and Olympic medalist Jenny Simpson, and NYRR Medical Director Dr. Matt Friedman for an important discussion about cardiac arrest, CPR, and the power of being prepared. Christopher shares how the AHA’s Team Heart & Stroke is building a community of survivors and lifesavers, while Jenny recounts her sudden cardiac arrest at a running event in June and the people whose courage and quick action saved her life. Dr. Friedman explains how bystanders, hands-only CPR, and automated external defibrillators (AEDs) can dramatically improve survival and what New York Road Runners is doing to prepare for medical emergencies during its races. Learn more about Team Heart and Stroke here! https://www2.heart.org/site/TR?fr_id=13309&pg=entryFOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTubeSUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify.DISCLAIMERSee omnystudio.com/listener for privacy information.

Behind the Scenes  of the 2026 UTMB - The world summit of trail running with Becs Gentry, Margot Fleming and Jeremiah Maestre.This week, Rob interviews Becs and friends about their passion for ultramarathon running. Joining the conversation is Margot Fleming, an ultrarunner and coach based in Los Angeles whose father, Tom Fleming, won the New York City Marathon in 1973 and again in 1975. Margot ran the 2023 TCS New York City Marathon, marking 50 years since her father’s first win. Just a few weeks ago, she completed the full 170-kilometer loop of the Ultra-Trail du Mont-Blanc (UTMB). Also joining the discussion is Jeremiah Maestre, who recently completed his first CCC (Courmayeur–Champex–Chamonix) race, a 100-kilometer course that follows part of the UTMB route. A former boxer from Orange County, California, Jeremiah ran his first marathon in Maui in December 2022 and has since completed the Marathon des Sables twice and the Canyons 100 Mile. They discuss what it takes to qualify for these races, the physical and mental demands of running through steep and technical terrain, the difficulty of navigating unpredictable weather, and the logistics of fueling for hours on the trail. They also explore what drew them to trail running and the sense of community, camaraderie, and connection that comes from tackling these challenges.    FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTubeSUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify.DISCLAIMERSee omnystudio.com/listener for privacy information.

With the marathon just weeks away, Rob is joined by Ted Metellus, NYRR’s chief event production officer and race director, for a comprehensive guide to race week and race day. They reflect on the significance of the 50th anniversary of the New York City Marathon’s 5-boro course, then dive into everything runners need to know—from special activations at the marathon expo and engaging marathon week events to understanding race-day transportation options, course logistics, and more. Ted and Rob also share tips for first-time and returning runners, including how to plan your race weekend, navigate the course’s bridges and hills, and stay focused on your “why.” Plus, they preview post-race activities and the ways runners, spectators, and the city can come together to celebrate this milestone year. Whether you’re racing or cheering, this episode will help get you ready for November 1. Save 20% on fuel at maurten.com, using the email address you registered with for the marathon. Offer excludes the Bicarb System and cannot be combined with other offers. 2026 TCS NYC Marathon Virtual Training Panel  https://www.eventbrite.com/e/tcs-new-york-city-marathon-expert-panel-tickets-1990585352374       FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTubeSUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify.DISCLAIMERSee omnystudio.com/listener for privacy information.

New Balance 5th Avenue Mile champions Jemma Reekie and Marco Langon join a special edition of Set the Pace. Wondering what broken nails and diamond bracelets have to do with the New Balance 5th Avenue Mile? Guest hosts Carrie Tollefson (Olympian and host of C Tolle Run) and Ali Feller (host of the Ali on the Run Show) find out on this special episode of Set the Pace, recorded live at the New York Road Runners Run Center featuring the New Balance Run Hub. Carrie and Ali recap race day, then talk with both champions about how each race was won, what the climb and the long finishing straight on Fifth Avenue actually feel like, and what's ahead for each of them this off-season.FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTubeSUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify.DISCLAIMERSee omnystudio.com/listener for privacy information.

For this week’s Set the Pace, NYRR’s Gordon Bakoulis—Coach Gordon to many–steps in to host the show while Rob and Becs are away. Gordon sits down with Heidi Skolnik, a sports nutritionist and exercise physiologist who is also a member of the NYRR Medical Advisory Council, to discuss her newest book, “Your GLP-1 Game Plan: What Your Doctor Didn't Tell You About How to Eat, Move, and Thrive on Weight Loss Medication,” out September 22. Heidi has worked with the New York Giants, Mets, and Knicks, and spent 30 years at the Women's Sports Medicine Center at Hospital for Special Surgery. She explains how these medications can affect appetite, hydration, and fueling—and why runners need to be especially intentional about meeting their nutritional needs. She also addresses common misconceptions and stigma surrounding obesity, body size, and weight-loss medications, emphasizing that health and movement are about much more than weight. Heidi and Gordon discuss how coaches can support runners during workouts, whether the goal is training for a marathon or simply wanting to move more.  You can find  Your GLP-1 Game Plan: What Your Doctor Didn't Tell You About How to Eat, Move, and Thrive on Weight Loss Medication, on Amazon     FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTubeSUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify.DISCLAIMERSee omnystudio.com/listener for privacy information.

In this episode, Rob sits down with NYRR’s Director of Professional Athletes Dorian Kail to preview the pros taking on the TCS New York City Marathon on November 1 and explore what it takes to assemble the field. One of those athletes is Viola Cheptoo, who is gearing up for her return to New York. Cheptoo grew up in one of Kenya's great running families as the younger sister of five-time Olympian Bernard Lagat and has made a name of her own. She finished second in her marathon debut at the 2021 TCS New York City Marathon and ran a personal best of 2:19:05 at the Tokyo Marathon this past March. But Cheptoo’s story reaches far beyond the finish line. In 2021, her close friend and training partner, Agnes Tirop, a two-time world medalist who had just broken a world record, was killed by her husband. Cheptoo turned her grief into a movement by founding Tirop's Angels, an organization fighting gender-based violence by creating resources, including a safe house in Kenya for survivors.    Tirop's Angels Back to School 5K  https://app.movezengo.com/register?event=tirops-angels-virtual-race FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTubeSUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify.DISCLAIMERSee omnystudio.com/listener for privacy information.

On this special live show from the Apollo Stages at the Victoria, Rob is joined by co-host Keisha Sutton-James, Percy Sutton's granddaughter and former deputy Manhattan borough president. Together, they sit down with MS NOW political analyst Dr. Basil Smikle Jr., multi-platinum Harlem recording artist FERG; Billy “Mr. Apollo” Mitchell, Harlem Run member and NYRR marketing lead Kristina Lopez, and Run for the Future alumna Katherine Yerolemou to unearth the little-known story of the powerhouse Percy Sutton built in Harlem and beyond.  Percy Sutton believed in New York when almost no one else did. A Tuskegee Airman and the attorney who represented Malcolm X, he went on to build a pioneering Black-owned media empire, help create the 5-boro marathon, save the historic Apollo Theater, and claim his seat at the legendary Regency "Power Breakfast."     FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTubeSUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify.DISCLAIMERSee omnystudio.com/listener for privacy information.

For this week’s episode of Set the Pace, Rob is joined by NYRR VP of Strategy, Planning & Analytics Matthew Forys to answer members’ questions LIVE about the updates to the 9+1 program and membership. For decades, New York Road Runners has connected its members to races, community, and unforgettable experiences, including the opportunity to earn guaranteed entry to the TCS New York City Marathon through the 9+1 program. As demand for NYRR races has continued to grow, it has become increasingly difficult for members to register for races and volunteer opportunities, limiting access for both those pursuing 9+1 and those simply looking to race throughout the year. In response to member feedback and pilot programs over the past 24 months, NYRR is introducing several changes designed to improve year-round race access while creating a clearer path to completing the 9+1 program.For More information visit: https://www.nyrr.org/run/guaranteed-entry/tcs-new-york-city-marathon-9plus1-program   FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTubeSUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify.DISCLAIMERSee omnystudio.com/listener for privacy information.

Building on last week’s conversation with Mary Cain, Set the Pace explores how she transformed her experiences into a movement to create a healthier future for girls and women in sport by founding Atalanta NYC, a nonprofit that employs professional runners to achieve their goals while mentoring the next generation. Becs sits down with Atalanta NYC professional athletes Emily Richards, Susan Aneno, and Leah Anderson, along with Executive Director Devon Martin, to discuss creating a team culture rooted in community, education, and movement. Together, they share personal stories of overcoming isolation, cultural expectations, body image pressures, and setbacks. The conversation also highlights Atalanta's work mentoring high school runners in underserved New York City communities, fostering environments where young athletes are empowered to thrive on and off the track. Listen to episode 1 - The Fastest Girl in America: Inside Mary Cain’s “This Is Not About Running”  Content note: This episode references the death of an athlete's father. Broader themes covered in the previous episode (Ep 171) include self-harm and suicidal ideation Learn more about Atalanta and donate at https://www.atalantanyc.org/donate   FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTubeSUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify.DISCLAIMERSee omnystudio.com/listener for privacy information.