THE RUNNING EFFECT PODCAST

Today on the podcast is NAU legend, Theo Quax! If you're not familiar with him, Theo runs for NAU and has been a part of many of the NCAA Championship wins. He has consistently excelled, earning recognition like the USTFCCCA Men's National Athlete of the Week and Big Sky Athlete of the Week awards. He's maintained a strong performance record, even at high-level competitions like the NCAA Championships, consistently pushing his team forward. Theo's exceptional performances have solidified his reputation as a top-tier athlete in his field. Prior to his years at NAU, he was a two-time NZ 1500m Champion U20 (2016, 2017), the 2017 U20 NZ Road Race National Champion, and a 2018 World Junior Qualifier in the 1500m. In today's episode, Theo goes through his successful career, the lessons he's learned, insights from being on multiple NCAA Championship teams, misconceptions about the program, and much more. Theo is full of exuberance and wisdom, making this episode one of my all-time favorites. Theo brought a ton of wisdom and knowledge to this conversation today. Tap into the Theo Quax Special. You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  The podcast graphic was done by the talented: Xavier Gallo. S H O W   N O T E S -2Before: Code: "THERUNNINGEFFECT30" for 30% off: ⁠https://2before.com/ -GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠⁠⁠⁠ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠

EPISODE 9! In today's episode, Alex and I recap trying to come back from this injury, the decision to ultimately not race, how you should evaluate stopping vs. continuing with pain, preparing for a race mentally and physically, and how to taper/peak for your Marathon (or important race). I hope you all enjoy today's episode as much as we did recording it. Considering sharing it with a friend if you enjoyed it or have enjoyed any of the episodes in the past! This is the quickest way we can grow.  About this series: Introducing Project 2:59! Over the next nine weeks, I will be documenting my preparation and lead-up to the 2023 Columbus Marathon that will take place on October 15.   This will be my first attempt at the marathon distance, and I have set the ambitious goal of running 2:59 or faster to break the three-hour barrier and qualify for a future edition of The Boston Marathon.  Coaching me will be Alex Ostberg, a seven-time All-American who holds PRs of 3:58 in the Mile, 7:49 in the 3k, and 13:18 in the 5k. He has a Bachelor's Degree in human biology, a minor in psychology, and a master's in public health.  I will take you behind the scenes on my training, mindset, and more each week via podcast with Alex. We will dive into the ins and outs of marathon training, seeking to provide you value along the way.  I will also be documenting the training on social media so you can visually see the training and follow in a more in-depth way than ever before! You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  The podcast graphic was done by the talented: Xavier Gallo.  S H O W   N O T E S -FINAL SURGE APP UPDATE:https://www.finalsurge.com/app -SEE EVERY SINGLE RUN I DO On Final Surge: ⁠⁠⁠https://www.finalsurge.com/athlete/therunningeffect⁠⁠⁠ -Final Surge's Website: ⁠⁠⁠https://www.finalsurge.com/⁠⁠⁠ -Don't have a coach? Check out Final Surge's wide range of training plans written by some of the best coaches in the world (use code THERUNNINGEFFECT10 for 10% off!): ⁠⁠https://www.finalsurge.com/trainingplans⁠⁠' -My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠⁠⁠⁠

Today on the podcast is one of the biggest stars in the country currently, Bethany Michalak! For those unfamilar with Bethany, she holds PRs of 4:37 (Mile), 9:57 (3200m), 16:49 (5k XC). She placed 3rd at NXN last year, was 3rd at the 2023 Brooks PR invite in the Mile, and helped her team win a state title and get 7th at NXN last year. She also won two individual state titles as just a Freshman. Bethany is committed to run for NC State next year. In today's conversation, Bethany goes through her story, early success, breakout Junior year, choosing NC State, ambitions for her future, and much more! This conversation was absolutely fantastic, and very inspiring to hear the inside scoop on Bethany's journey. Through Bethany's story and ebullience, I'm confident you'll walk away from this conversation a better version of yourself. Tap into the Bethany Michalak special. You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  The podcast graphic was done by the talented: Xavier Gallo. S H O W   N O T E S -2Before: Code: "THERUNNINGEFFECT30" for 30% off: ⁠https://2before.com/ -GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠⁠⁠ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠

Today on the podcast is the one and only Patrick Koon! If you're not familiar with Patrick, he has been on an absolute tear over the past few years. He holds PRs of 8:44.95 (3200m), 14:11.92 (5k), and 4:14.3 (Mile). He's a 2xFHSAA 3A XC state champ and 2xFHSAA Track State Champ. He was a 2021 Footlocker National Qualifier and holds State Records in the 3200m and 5000m. Patrick was also the 2022-2023 Flordia Boys Cross Country Player Of The Year. Patrick is committed to run for Stanford University next Fall. In today's conversation, Patrick details his career and all that has happened to get him to this present moment. He goes through the ups, downs, and everything in-between. We dicuss his start in the sport, running fast early in high school and any pressure that came with it, trying to be one of the leading guys in the class of 24', his plans for a historic senior year, and much more. Simply put, Patrick Koon is Him. Tune in to hear from one of the brightest young stars in the nation before you see his name on top of the results list all year. You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  The podcast graphic was done by the talented: Xavier Gallo. S H O W   N O T E S -2Before: Code: "THERUNNINGEFFECT30" for 30% off: ⁠https://2before.com/ -GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠⁠⁠ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠

Today on the podcast is one of the biggest up-and-coming stars in the NCAA Parker Wolfe! Parker is an extraordinary athlete and scholar, having achieved first-team All-America status in three sports during the 2022-23 academic year: cross country, indoor track & field, and outdoor track & field. He holds impressive records, such as setting a school record and an American Junior Record (U-20) in the 5,000 meters. In the 2022 NCAA Indoor Championships, he secured fifth place in the 5,000 meters, earning first-team All-America honors once more. Parker's success extended to the outdoor track & field season, where he achieved a second-place finish in the 5,000 meters at the Wake Forest Invitational, improving his standing in UNC's all-time performers list. He also gained first-team All-America accolades for the third time in the 2022-23 academic year, excelling in the outdoor 5000m event. In cross country, Parker's accomplishments are equally impressive, being named the 2022 ACC Men's Cross Country Athlete of the Year and earning All-America honors. He has consistently demonstrated his athletic prowess and dedication to both sports and academics throughout his career. In today's episode, Parker goes through his journey and story in the sport, running for UNC, the journey to get the program where it is today, being coached by Coach Milt, his future ambitions, and much more! Whether you're a running enthusiast or someone looking for inspiration and determination in achieving your goals, this conversation is bound to leave you with a fresh perspective and newfound motivation. You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  The podcast graphic was done by the talented: Xavier Gallo. S H O W   N O T E S -CLEAN ENERGY: https://cleansmoothie.com/ -GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠⁠⁠ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠

Today on the podcast is the one and only, Galahad Clark! Galahad Clark is a seventh-generation cobbler. His ancestors founded Clark's shoes, and he is now the driving force behind Vivobarefoot, which makes shoes that allow the wearer to enjoy the same range of movement and sensation as if they were barefoot. In 2022, Vivo's 10th year of business, they sold 773k pairs of shoes. In today's conversation, Galahad takes me through the history of shoes, the origins of Vivobarefoot, the science of your feet and how to strengthen them, and much more! You'll walk away from this conversation with a greater understanding of how your feet work, inside the shoe industry, how shoes came to be, and the future of footwear. You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  The podcast graphic was done by the talented: Xavier Gallo. S H O W   N O T E S -GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠⁠⁠ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠

Today on the podcast is the legend, Nate Mountain! Nate is the only guest in the history of this podcast thus far that I've personally competed against. If you're curious of the result, he smoked me... Nate is a remarkable track and field athlete who has excelled in various events throughout his collegiate career. In the 2023 outdoor season, he achieved All-American status by finishing fourth in the 3000m Steeplechase at the NCAA Championships and claimed the ACC Champion title in the same event. Nate demonstrated his versatility with notable performances in the 1500m and 5000m, setting personal bests and consistently contributing to his team's success. His impressive track record also includes achievements in indoor events, such as running a sub-four mile and earning second-team All-ACC honors in the mile. Nate's dedication to both athletics and academics is evident through his inclusion in the ACC Honor Roll and All-ACC Academic Team, showcasing his commitment to excellence both on and off the track. With a background marked by numerous high school records and championships, Nate's talent and determination continue to shine as he pursues his studies in Commerce while representing his university with distinction. If you're from Ohio, this is a must-listen-to episode. Nate and I are OH boys, and that bleeds through in our conversation about the good ol days. We dive deep into Nate's journey in the sport, times at UVA, and much more! I hope you all enjoy this one as much as we did having it. You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  The podcast graphic was done by the talented: Xavier Gallo. S H O W   N O T E S -2Before: Code: "THERUNNINGEFFECT30" for 30% off: ⁠https://2before.com/ -GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠ -My Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠

Alex, a seven-time All-American and marathon training coach, recaps the past week of training and discusses the importance of doing something hard everyday and all things fueling for the marathon. They explore topics such as training through sickness, challenges faced during training, and the science of marathon fueling. They also discuss the dangers of running through pain, the central governor theory and fueling for performance, and express cautious optimism for the upcoming marathon.

Today on the podcast is NCAA Champion from Stanford Udodi Onwuzurike! Udodi is a highly accomplished track and field athlete known for his exceptional speed and numerous accolades. He has made a significant impact in both collegiate and international competitions. In 2023, he became the NCAA Outdoor 200 Champion and earned the title of Pac-12 Men's Track Athlete of the Year. Udodi is a five-time All-American and holds various records, including the Pac-12 200 Record and multiple Stanford records in both indoor and outdoor events. His personal bests include an impressive 9.92 in the 100 meters and a remarkable 19.76 in the 200 meters. Udodi's achievements extend to the international stage, where he won the World U20 200 championship in 2021 and contributed to Nigeria's bronze medal in the 4x100 relay at the Commonwealth Games in 2022. His outstanding athleticism is complemented by his academic excellence, as evidenced by his Academic All-American and USTFCCCA All-Academic honors, making him a well-rounded student-athlete. In today's conversation, Udodi shares his story of upbringing in the sport of Track & Field, going to Stanford, the misconceptions of Stanford not being a sprint school, handling the balance of athletic and academic rigor, winning NCAAs, plans for Paris, and much more! This was a fantastic opportunity to learn from one of the biggest up-and-coming stars in the spring world. I hope you all take the time to listen and learn from the legend himself! You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  The podcast graphic was done by the talented: Xavier Gallo. S H O W   N O T E S -2Before: Code: "THERUNNINGEFFECT30" for 30% off: ⁠https://2before.com/ -GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠ -My Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠

Today's podcast is an exploration into the world of mental performance and simple practical ways in which you can improve it to ultimately improve yourself as a runner and in everyday life. We go through this exploration with the one and only Shannon Thompson, MAPP, NCCP. This conversation particularly centers around "the race" and tools to tackle it mentally to reach your fullest potential. Shannon is the mental performance counselor who works closely with NAU, NAZ Elite, UA Dark Sky Distance, and a plethora of top professional runners. As an athlete and a coach, Shannon has always been fascinated by the psychology of well-being and achievement. Her interest regarding the power of the mind to impact an athlete’s performance and overall experience drove Shannon to complete an undergraduate degree in psychology, and then a Masters in Applied Positive Psychology from the University of Pennsylvania.  In this conversation, Shannon goes deep on the benefits of focusing on mental performance, perspective, and a deep-dive into a mental model for racing. I am 100% confident that you'll learn new things about mental performance by listening to this episode and be able to implement easy practices into your daily routine that will help you become a better runner and version of yourself. Through listening to this podcast episode, you'll walk about with practical tools on improving mental performance that you can directly apply today.  You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. If you really enjoy the podcast, consider sharing it on social media to spread the word! The podcast graphic was done by the talented: Xavier Gallo. You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  The podcast graphic was done by the talented: Xavier Gallo. S H O W   N O T E S: -2Before: Code: "THERUNNINGEFFECT30" for 30% off: ⁠https://2before.com/ -Shannon's Website (info on the course mentioned on there): shannonthompsonmpc@wordpress.com -Subscribe to Shannon's Email List: https://qfreeaccountssjc1.az1.qualtrics.com/jfe/form/SV_6WlpWhWLCQki6x0 -GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠⁠ -My Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠