The Running Public

Kirk Dewindt & Brakken Kraker
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Oct 25, 2025 • 1h 15min

Episode 562: Our Favorite “Plug & Play” Workouts

Discover the benefits of plug-and-play workouts that can boost your fitness anytime, anywhere! Learn about the impact of human growth hormone on recovery. Get insights on confined-loop runs and hill-loop tempo progressions for improving speed and strength. Explore creative interval formats like the quarter-mile on/off and the one-two-three fartlek. Find out how to effectively sprinkle speed into your runs and the best OCR workouts to enhance resilience. These tips are designed to make you race-ready with minimal fuss!
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Oct 23, 2025 • 33min

Training Tuesday: Float Workouts

Kirk and Brakken dive into the world of float style intervals, balancing Kirk's enthusiasm with Brakken's skepticism. They define float recovery as a unique active rest, bridging jog and full speed. Discover how these workouts simulate race conditions, building efficiency and mental grit. Brakken shares insights on various seasonal applications, while the duo discusses common formats and their benefits in endurance development. Listeners will find practical examples for incorporating floats, tailored for different athlete types. Gear talk rounds off the insightful discussion!
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Oct 18, 2025 • 1h 12min

Episode 560: Mark Dowdle

Ultra runner extraordinaire, Mark Dowdle, joins us to chat all things Backyard Ultras and Last Man Standing events.
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Oct 16, 2025 • 44min

Training Tuesday: Running Math

If two 5 mile runs equal one 8 mile run, what does the 4x4x48 Challenge equal? And does a 15:00 5k runner hurt the same as a 15 minute two mile runner, assuming they are both at max effort?? What about time spent in zones?!? Let chaos ensue!
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Oct 11, 2025 • 1h 10min

Episode 559: Q&A

We choose your six best questions of the week to spend a little extra time analyzing and talking through!
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Oct 8, 2025 • 54min

Training Tuesday: It’s Time to Go Rip!

The weather is finally shifting away from the summer heat and it is time to go find out exactly what kind of fitness you’ve build this year!
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Oct 4, 2025 • 1h 22min

Episode 557: James Herrera

James brings a crazy resume to the podcast: USA Cycling BMX National Team Coach USA Cycling Coach of the Year Physical Health & Wellness Vice President for the Wounded Warrior project Exercise Physiologist  Bike Racer & Trail Runner
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Oct 1, 2025 • 57min

Training Tuesday: The Stages of Running Grief

How should you actually feel during each stage of training? From Off Season and Base all the way through Competition, here is how our energy levels, soreness, and motivation changes throughout the cycles. 
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Sep 20, 2025 • 47min

Training Tuesday: Bridge Season

When life dictates that you need some time away from full bore training, but you don’t really want or need a real offseason, it’s time for a Bridge Season!
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Sep 18, 2025 • 1h 60min

Rylan Remembered

Today we’re re-airing our interview with Rylan Schadegg. Rylan passed away last week and this is the best way we know of keeping his voice alive.

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