John Davis, a running coach and biomechanics expert, dives deep into the underrated benefits of Zone 3 running. He challenges the dominance of Zone 2 in modern running culture, emphasizing how middle intensity can enhance aerobic capabilities and predict performance. With insights on lactate thresholds and fatigue dynamics, John articulates the nuances of heart rate training and the importance of balancing various intensities. His expertise provides valuable strategies for runners looking to optimize their training and improve endurance.

Dr. Gaby Go, a Doctorate of Physical Therapy and former Division 1 Track and Field runner who qualified for the Boston Marathon, shares her expertise on plyometrics for runners. She discusses the safety and benefits of these exercises, particularly for tendon health and trail runners. Gaby emphasizes proper form and volume, debunking common misconceptions. Listeners will also discover her favorite plyometric exercises tailored for endurance runners and how to effectively integrate plyos into their training for enhanced performance.

Can running too slow be detrimental? The complexities of Zone 2 running and how to balance pace and effort. Tips on increasing running speed for less experienced runners. Benefits of Zone 3 running for low-volume runners. Strategies for optimizing performance through easy running paces, including heat adaptation and polarized training. Exploring the evolution of easy pace and its impact on performance across different race distances.

Nick Jordan, a Team Strength Running member aiming for a marathon PB, discusses ramping up from casual runner to marathon finisher, training for a 3:30 marathon with 5 runs a week, long run progression, running doubles, marathon nutrition, and using shorter races for goal race practice.

Minnesota-based dietitian Alex Larson, an Ironman triathlete, answers questions on sugar cravings, healthy weight maintenance, salt satisfaction, post-run sugar control, undereating post-workout, weight loss during race training, protein sources, and post-race beer indulgence. Informative and practical tips for runners tackling nutrition challenges.

Mario Fraioli, a competitive Master's runner and running coach, shares insights on training for the mile at 40+, achieving personal bests, pacing strategies, and structuring workouts for Masters runners. The episode dives into the love for the mile, returning to running after a 20-year hiatus, and incorporating speed work for track athletes. Listen for inspiration on setting thoughtful running goals.

Orthopedic surgeon Dr. Howard Luks debunks knee health myths, emphasizing the benefits of running for knee health and cartilage. Topics include squat form, assessing knee pain, managing knee injuries, and the effects of shoe choice on knee health. The episode highlights strength training, load management, and exercises for power and quickness to protect knees while running.

Brady Holmer, a science writer and endurance athlete, discusses heart rate zones in running, RPE, 80/20 rule, Zone 2 benefits, Zone 3 training complexities, running in hot weather, heat acclimation, and optimal running paces on this informative episode.

Nike Running Global Head Coach Chris Bennett discusses coaching, simplicity in running, shifting motivations, exploring beyond competition, common training obstacles, self-awareness, recovery, and running with Joan Benoit Samson. Emphasizes play and exploration in running goals.

Ultra runner and founder of Hilma Running Shoes, Brooke Torres discusses creating shoes for women's unique feet, common foot problems like bunions, personalized shoe fitting, and the importance of women feeling welcome in the outdoor industry. The episode highlights the challenges faced by women with ill-fitting shoes, the need for customized shoe options, and the innovative solutions offered by Hilma Running Shoes to provide women with better-fitting footwear.