Marathon Handbook Podcast

Michael Doyle, Alex Cyr, and Katelyn Tocci share the ultimate guide to choosing the perfect running shoe. After swapping travel and race stories (4:08), they break down the five main shoe categories — daily trainers, super trainers, super shoes, trail, and hybrid (11:24) — and reveal their own shoe rotations (16:54). They discuss key factors like fit, foot type, and mileage (21:58), common pitfalls for new runners (26:05), and a simple “flow chart” for buying the right shoe (33:40). The team shares workout shoe picks (39:04), builds the ideal multi-shoe “quiver” (43:31), and dives into super shoe trends and tech (45:28). They also cover when to invest in trail shoes (1:01:17), the rise of gravel/hybrid models (1:07:46), and pro tips for getting the best fit and value (1:20:02), before previewing upcoming reviews and projects (1:26:13).📧 Questions or feedback? Email us at podcast@marathonhandbook.com – we read and reply to every message.🎤 Send us a voice note: Leave up to 90 seconds of audio for our next mailbag episode: https://marathonhandbook.com/podcast/📱 Follow us on Instagram: Get daily running news, tips, and gear previews – @marathon.handbook▶ Watch the video version: Available on YouTube and Spotify.📰 Subscribe to the newsletter: Daily running stories and gear reviews direct to your inbox – https://marathonhandbook.com/newsletter/

Mental toughness isn’t just a buzzword—it’s a trainable skill. In this episode, Michael, Alex, and Katelyn break down the science behind mental toughness in running, including the Central Governor Theory, neuroplasticity, and perception of effort (07:26). They highlight inspiring examples like Courtney Dauwalter, Eliud Kipchoge, and Faith Kipyegon (16:56), and share workouts and training strategies to build grit, like solo long runs, hill repeats, and back-to-backs (25:50). The team discusses training in tough conditions—embracing the suck (34:00), using visualization and mantras to push through dark patches (41:30), and the link between mindset, panic, and heart rate during races (58:05). They wrap with their personal philosophies on positive self-talk and why mental training matters as much as physical prep (01:03:45).🔔 Watch our weekly podcast on YouTube:https://www.youtube.com/@marathonhandbook📬 Sign up for the daily running newsletter: https://marathonhandbook.com/newsletter📸 Follow us on Instagram: https://instagram.com/marathon.handbook#Running #MarathonTraining #MentalToughness #RunningTips #EnduranceAthlete #Podcast #HalfMarathon #Marathon #UltraRunning #Mindset #SportsPsychology

Olympian Colleen Quigley joins the show to talk about her groundbreaking new running team: Meridia (01:00). We discuss how the name and identity were developed to reflect a fresh, feminine, athlete-driven brand (03:50), and how Colleen has evolved into a startup entrepreneur running a media-forward, athlete-first team (09:15). She breaks down what makes Meridia structurally different from other pro teams (13:45), the creative process behind the visuals and branding (18:07), and how merch and artist collaborations are already in motion (21:18). Colleen shares how Lululemon supported her vision and why the team’s multi-sponsor model matters (23:00), and critiques the current structure of professional track and field (25:36). We explore athlete representation, the road to LA 2028, and Meridia’s long-term vision (29:49, 32:09). Finally, Colleen previews upcoming events, including the virtual Meridia Mile and Boulder activations (39:16).Sign up for the Meridia Mile (Aug 9): https://www.movemint.cc/events/meridia-mileFollow Colleen Quigley: https://www.instagram.com/steeple_squigs/More on Meridia: https://www.instagram.com/teammeridia/Subscribe for more: https://www.youtube.com/@MarathonHandbook#ColleenQuigley #MeridiaTeam #RunningPodcast #TrackAndField #WomenInSport #EntrepreneurAthlete #OlympianInterview #ProRunning #LululemonAthlete #AthleteBranding #RunningTeam #MarathonHandbook

In this episode of the Marathon Handbook Podcast, we dive deep into how to run your fastest ever half marathon. Michael, Alex, and Katelyn open with their personal half marathon origin stories (03:56) and discuss the importance of running a half before a full marathon (09:09). They explore what makes an effective half marathon training plan (19:21), including the benefits of VO2 max and threshold workouts (23:21), and how long your long runs should be (28:14). The crew explains the power of lactate threshold training (32:32), what separates half marathon training from 5K/10K and full marathon prep (36:22), and each host shares their favorite go-to workout (44:00). Finally, they give a full breakdown of race day strategy—warm-up (57:18), pacing (1:02:00), fueling (1:06:28), and how to mentally power through the hardest final kilometers (1:08:56). They wrap by recommending some of their favorite half marathons around the world (1:17:03).🎧 Subscribe for more weekly episodes full of tips, insight, and running community fun. And watch a video version of our show on our YouTube channel and on Spotify!📩 Have a question? Email us: hi@marathonhandbook.com#HalfMarathon #RunningTips #MarathonHandbook #ThresholdTraining #HalfMarathonWorkouts

In this episode of the Marathon Handbook Podcast, Michael, Alex, and Katelyn dive into the surprisingly complex art of race selection. Whether you’re mapping out your fall marathon calendar or choosing your first 50K, this conversation breaks down the key considerations every runner should weigh before hitting “register.” The team shares their personal experiences — from running too many races in one season (14:20) to choosing a race just because it’s close to home (11:00) — and offers practical advice on how to choose races that fit your fitness, life schedule, and goals. They explore different motivations like chasing PRs (08:00), destination races and bucket list events (16:30), and races that play to your strengths (21:00). You’ll also get a comprehensive checklist of factors to consider: course profile, elevation, travel logistics, weather, start time, and more (27:00). Plus, the hosts draft their ultimate fall race lineups in a global “Race Draft” featuring iconic races across all distances and terrains (52:10). Whether you’re building a season around a marathon, an ultra, or a fast 10K, this episode will help you make smarter, more satisfying decisions about where — and why — you race.🎧 Listen to the Marathon Handbook Podcast wherever you get your podcasts — and now in video on Spotify and YouTube.🔔 Subscribe to stay updated on the latest training insights, race analysis, and gear reviews.🗞 Sign up for our daily running newsletter: https://www.marathonhandbook.com/newsletter📱 Follow us on socials @marathon.handbook#RunningTips #MarathonTraining #ChooseYourRace #TrailRunning #RacePlanning #RunningPodcast #MarathonHandbook #FallRacePlanning #HalfMarathon #Ultrarunning #RunningMistakes #HowToChooseARace

In this bonus episode, Michael Doyle is joined by running legend and journalist Amby Burfoot to unpack Thursday's massive news: the shocking doping suspension of Ruth Chepngetich, the marathon world record holder who ran an eye-popping 2:09:56 in Chicago last fall. The two dive deep into the initial reactions to the Athletics Integrity Unit’s charges (00:00), break down what hydrochlorothiazide (HCTZ) is and why it’s banned (06:00), and question how a ratified world record might be revoked (13:45). They walk through a full timeline of Chepngetich’s performances and testing, including a suspicious half marathon result in Lisbon (17:00) and her quiet withdrawal from the London Marathon (20:45). Michael and Amby explore who bears responsibility beyond the athlete—agents, brands, the World Marathon Majors, and even Nike (23:30), while also asking whether the sport has a leadership vacuum (29:30). The conversation then turns toward the legacy of Chepngetich’s 2:09 (35:10), the damage this scandal could do to the credibility of women’s running and East African dominance in distance running (38:00), and how this moment echoes the fallout of Ben Johnson’s 1988 Olympic doping case (40:00). They also critique the failings of current testing systems and the prevalence of repeat-offender agents like Federico Rosa (44:30). The episode closes with a call for systemic reform in marathon oversight, greater transparency, and sustainable investment in clean sport from brands and race organizers (51:00).

Strength training for runners isn’t optional—it’s essential. In this comprehensive episode of the Marathon Handbook Podcast, Michael Doyle, Katelyn Tocci and Alex Cyr unpack the how, why, and when of strength training for runners. They kick things off by breaking down why runners need to lift weights in the first place (01:20), then bust some of the biggest myths in the sport, like “lifting will make you bulky” (05:30), “running is enough” (08:45), and “bodyweight exercises don’t count” (10:15). The team lays out exactly how to structure strength into your week without burning out (20:00), including a complete no-equipment routine for small spaces (26:55). Alex shares his simple and effective twice-a-week strength plan (35:20), while Katelyn dives into her dynamic gym-based routine (50:20), offering inspiration for both beginners and advanced athletes alike. You’ll also hear the truth about balance, plyometrics, and functional strength training (45:20), plus tips to help you just get started—and stay consistent (01:03:45). Whether you’re training for your first 5K or your next marathon, this episode will reshape the way you think about strength.Subscribe to The Marathon Handbook Podcast for weekly episodes on training, gear, and the running life.🌐 More at www.marathonhandbook.com📲 Follow us on Instagram: @marathon.handbook#StrengthTrainingForRunners #MarathonTraining #InjuryPrevention #RunningTips #RunnerWorkout #MarathonHandbook #FitnessForRunners #StrengthWorkout #RunnersLife #StrengthTraining #RunningPodcast #PlyometricsForRunners #BodyweightTraining #MarathonHandbookPodcast

Ready to run your fastest mile ever? In this episode of the Marathon Handbook Podcast, we dive headfirst into the magic and mystery of the mile—why it’s such a romantic and enduring distance for runners of all levels (01:00), the difference between the mile and 1500m (06:00), and the story behind Roger Bannister’s legendary sub-4 performance (02:30). We explore how breaking barriers—like the 4-minute mile or sub-10 mile for beginners—can shift what’s considered humanly possible (09:00), and why the mile still holds powerful cultural cachet in the running world (12:30).From there, we get into the science behind running a mile fast (16:20), including VO2 max, aerobic vs anaerobic systems, and why it hurts so much more than you’d expect (20:00). Is the mile harder than a marathon? We debate it (19:00). Then we break down a full 4–6 week training plan, including three key workouts: the Broken Mile (29:00), 1K cruise intervals (36:00), and Flying 200s (41:00). We discuss how to structure your training week, balance intensity and recovery (43:30), and race your time trial (46:00).You’ll also hear personal reflections on where each host currently stands in their mile journey (48:30), a wild story of running a mile with a dog that clocked a 4:28 (51:00), and the unbelievable world of the beer mile (54:00). We wrap by encouraging listeners to take on the mile challenge themselves—whether as a standalone summer project or as a way to boost long-distance performance (56:00). Plus, we’ve got links to helpful training guides for every level, from beginner to sub-5 aspirants (58:00).👉 Subscribe to the Marathon Handbook Podcast on your favorite platform🎧 Listen wherever you get your podcasts: https://www.marathonhandbook.com/podcast📲 Follow us on Instagram: https://www.instagram.com/marathonhandbook📰 Sign up for our daily newsletter: https://www.marathonhandbook.com/subscribe#MileTraining #FastestMile #RunYourBestMile #MarathonHandbook #RunningTips #MilePR #TrackTraining #4WeekPlan #VO2max #ThresholdTraining #DistanceRunning #Sub5Mile #RunningGoals #RunFaster

It’s time for our Summer Mailbag episode! The Marathon Handbook Podcast crew — Michael, Katelyn, and Alex — dive into listener questions about marathon training, race strategy, running shoes, and how to get faster without getting injured. We kick things off with Katelyn’s 100-mile training update and Alex powering through a raspy-voiced episode (00:00), before unpacking how marathon pace should feel over a 16- to 20-week build (03:30). We talk through why you don’t need to hit every distance time trial to validate your marathon goal (12:05), and why Garmin’s race predictor might be messing with your head (15:00).We break down how to build VO₂ max with 5K interval workouts (19:45), what those sessions should look like (21:45), and what shoes are best for hard efforts (25:15). Michael shares his go-to marathon prep workout — a 10K at goal pace 10 days before race day (30:45), and we discuss how to train on terrain that matches your race (33:45). Then comes blob run talk: how to handle purposeless or failed workouts and how to bounce back stronger (35:15).We dive into heat training and how to adjust your pacing using the VDOT calculator’s temperature function (43:00), and help a listener decide if a 4:30 marathon goal is realistic for CIM (47:05). Next, we take on the great supershoe debate: Should you train in them or save them for race day? (50:15) Are they just for fast runners? (55:00) And how do you properly break in a brand new pair? (59:30).We even ask: Is a “carbon cleanse” coming? Will runners rebel against high-stack, tech-loaded shoes? (1:02:00) Then we unpack Boston Marathon’s new qualifying rules and debate whether shoes with >40mm stack heights should be banned (1:05:15). We also offer advice for overpronators looking for racing shoes (1:14:00), and help a listener navigate heart rate training on hilly routes (1:18:45).Finally, we respond to some pushback around Alex’s “real marathon” comments (1:26:00) and discuss what defines a meaningful marathon experience. As always, thank you for the amazing questions — keep them coming!📩 Got a question for the pod? Email us at hi@marathonhandbook.com or drop a comment on YouTube or Spotify!👟 Subscribe for more running tips, gear reviews, and race strategy:https://www.marathonhandbook.com/podcast📱 Follow us for updates, behind-the-scenes, and expert shoe reviews: • Instagram: https://www.instagram.com/marathon.handbook • TikTok: https://www.tiktok.com/@marathonhandbook • Threads: https://www.threads.net/@marathon.handbook#marathontraining #runningshoes #runningtips #runningpodcast #vo2max #supershoes #racedaytips #runningcoach #beginnerrunner #sub4marathon #halfmarathontraining #cimarathon #bostonqualifier #rpe #jackdanielsvdot

In this instant reaction episode of the Marathon Handbook Podcast, recorded just minutes after Nike’s Breaking4 event in Paris, we unpack what really happened on and off the track. We start with the electric atmosphere inside the stadium and Nike’s high-stakes investment in Faith Kipyegon’s historic attempt to become the first woman to run a sub-4-minute mile (02:00). We share our exclusive access to the event, including a surreal pre-race walk on the track and a behind-the-scenes look at the Innovation Day showcasing the speed suit, spikes, and printed sports bra designed specifically for this attempt (13:45). We discuss Kipyegon’s lap-by-lap pacing breakdown (24:00), debate whether the technology helped or hindered (34:15), and explore the psychological dynamics of racing without competition (46:00). We also break down Kipchoge’s mesmerizing talk about the power of belief (18:00). Finally, we dig into the press conference, what comes next for Nike and Faith, and whether this was a brilliant step forward or an expensive misfire (58:00). Plus, our predictions on when and how the sub-4 barrier will finally fall (1:10:00).Over 240,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/Listen and subscribe to our Podcast here:Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-marathon-handbook-podcast/id1687070922Spotify: https://open.spotify.com/episode/40fbGjW1uLpDFnzsDfFXYn?si=6b44ece05be643fbYouTube Music: https://music.youtube.com/playlist?list=PLb3iPx8Lcl9n2WSDyO4K0i5yfz93H8BZk&si=lx248VvhqYFir0rqFollow us on IG: https://instagram.com/marathon.handbookFollow us on Tikok: https://www.tiktok.com/@marathon.handbookLike us on FB: https://facebook.com/marathonhandbookFollow us on X: https://x.com/MarathonHB#Breaking4 #FaithKipyegon #NikeRunning #Sub4Mile #MarathonHandbook #RunningPodcast #TrackAndField #WomenInSport #Nike #RunningInnovation #MiddleDistance #nikebreaking4