The Running Public

Eric Avila, a former professional middle- and long-distance runner and coach, joins Adam Dailey, a former collegiate and pro distance runner, coach, and recruiting specialist. They discuss Olympic Trials ambitions in their forties, Achilles injuries and super shoes, rebuilding lower-leg strength, and finding motivation after elite racing. They also explore Trackbeast’s data-driven approach to college recruiting, roster needs, coach outreach, and sustainable high school training.

Listener questions spark lively discussions about dreaded workouts, whether hilly miles count as quality training, and the role of genetics in improvement. They explore tendon rehab, stride imbalances, warmups that unlock speed, and the debate over superfoams, shoe geometry, and racing plates. Training goals, super shoes, and a young runner’s rapid rise round out the conversation.

What makes one runner use less oxygen than another at the same pace? Kirk DeWint and Bracken Crocker explore running economy, from lab testing and heart-rate clues to the roles of tendons, strength, mechanics, and super shoes. They also discuss plyometrics, efficient form, a broken-tempo long run, and an unusual mail-boat racing adventure.

A practical audit of the training gaps that can hold runners back, from missing speed and stamina work to underdeveloped long runs. The discussion covers race-specific terrain, strength training, fueling practice, and choosing shoes as training tools. It also explores how to spot personal biases and focus on overlooked fundamentals before chasing marginal gains.

Listener questions take on injury comeback, sodium bicarbonate mishaps, and the training demands of ultras from 50K to 100 miles. The discussion covers downhill durability, technical-trail speed, beach versus road running, concrete versus asphalt, marathon preparation, shoe swaps, and using ChatGPT as a training advisor.

How do you prepare for an ultramarathon with six hours or less to train each week? The discussion explores daily consistency versus strategic big sessions, why long runs still matter, efficient workouts, hill-based leg builders, quality training, downhill practice, fueling, and occasional extended training days.

There was a big movement towards under fueling and under recovering during your race build and then resting up and peaking like crazy. Now, the in vogue route is to fuel for every workout and recover to the max on a daily basis. Which is superior? Is there room for both approaches?

You have to make a choice and stick with it for the rest of your running life: Plated or Unplated, Tights or Shorts, Music or Silence, High Rep or Low Rep lifting, Roads or Trails, High or Low mileage, and more!

You’re already in good shape and you decide to sign up for a race that is just a few weeks away. What should you do for your final few quality sessions? We give you our two best “get ready to race” workouts for the Mile/1500m, 5k, 10k, Half Marathon, Marathon, and Ultra distance races.

They discuss fitting strength work into running schedules and simple ways to log and recover. Practical tips for fueling a 90–127 minute race with light carbohydrate timing. Guidance on using barefoot and zero-drop shoes safely and keeping varied footwear. Debate about pacing and heart-rate strategy for long, hot races and balancing risk in endurance training.