55: Mastering the Art of Effort-Based Training — Running by Feel

Today we discuss the difference between in-season and off-season weight training when training for a half or full marathon. Whether you’re gearing up for race season or just wrapped up a big goal race, knowing how to adjust your strength work can improve your performance, recovery, and longevity. And what's cool is - it's not that complicated!www.trainmk.com@melissa_kendterSources:Balsalobre-Fernández et al., 2018NSCA Essentials, 2016Rønnestad & Mujika, 2014van Gent et al., 2007

Today we're joined by Marathon Nutritionist: Kristy Baumann, Registered Dietician and 13 time marathoner. Whether you're training for your first half marathon or trying to hit a PR in the marathon, or just want longevity in the sport of running what and how you eat can make or break your performance.Today we talk about how to fuel properly through all phases of training, biggest mistakes endurance athletes can make and what to do, as well as how to navigate the added challenges of summer heat and hydration.🔗 Kristy Baumann 🔗 https://www.marathonnutritionist.com🔗 www.trainmk.com

Whether you're training for a fall marathon, trying to maintain your base, or chasing some summer speed, this episode is all about training smarter, not just harder, in the heat. Today we dive into the physiology of heat training, hydration strategies, mental and physical adaptations, and how to leverage heat as a performance enhancer instead of a performance killer.www.trainmk.com

Hybrid training is a fitness approach that combines endurance training (like running, cycling, swimming) with strength training. The goal is to develop cardiovascular endurance, muscular strength, power, and overall athleticism. In this episode, we discuss hybrid training basics, how to maximize both as a beginner and experienced, some examples of weekly setups, and what to know. 🏋🏽‍♀️ Need help with your training?🔗 www.trainmk.com

Today we'll be exploring strategic advantages of focusing on shorter races and developing a strong aerobic base and how those are crucial steps toward marathon success.www.trainmk.com

One of the most powerful tools in a runner's toolkit: running by feel. Running by feel means pacing and adjusting your effort based on internal cues: breath, heart rate, muscle fatigue, mental focus, instead of external metrics like GPS pace or heart rate data. According to a 2016 study in Frontiers in Physiology, perceived exertion is closely linked to physiological markers like lactate levels and heart rate, making it a reliable indicator of exercise intensity (Marcora et al., 2016). Running by feel is one of the most underrated skills in our sport. It helps you train smarter, recover better, and race with more confidence. Whether you’re chasing a BQ, running your first 5K, or just trying to stay consistent, learning how different efforts feel in your body is a total game-changer.www.trainmk.com/links

Today we're diving into a topic that every athlete, recreational or competitive, has faced at some point: what should you do when you approach a workout in a fatigued state? Maybe you didn’t sleep well or maybe yesterday’s session is still lingering, or maybe you’re just returning to training and everything feels like a grind. So the question becomes: Do you push through? Scale back? Skip it entirely? Let’s unpack it.www.trainmk.com 1:1 CoachingNew 5K and Half Marathon Programs on the Moves App📲 ⁠@melissa_kendterSources:https://pubmed.ncbi.nlm.nih.gov/33681761/https://pubmed.ncbi.nlm.nih.gov/23195630/https://pubmed.ncbi.nlm.nih.gov/25315456/https://pubmed.ncbi.nlm.nih.gov/15765236/https://pubmed.ncbi.nlm.nih.gov/21477203/

In this episode, I’m sharing my Boston Marathon experience from Hopkinton to Boston. Then we’re diving into the science of fueling and hydration — specifically, electrolyte depletion: what it is, why it matters for performance, and how you can stay ahead of it. Whether you’re training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go the distance.www.trainmk.com@melissa_kendterBurke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.Stellingwerff, T. (2012). Contemporary nutrition approaches to optimize elite marathon performance. International Journal of Sports Physiology and Performance.Hew-Butler, T., et al. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference.Noakes, T. D. (2007). The central governor model of exercise regulation applied to the marathon. Sports Medicine.Rothschild, J. A., et al. (2020). Blood biomarker profiling and monitoring for endurance athletes. Journal of the International Society of Sports Nutrition.Precision Hydration. (n.d.). www.precisionhydration.com

Today was an ask your coach series. But we first briefly tough on life lately as I'm advancing toward Boston, then jumped right into rapid fire questions from users:- how to maintain 'pace' later in a race- energy drinks before a races or long runs- coaching ingredients of successNo matter if you're just starting out, preparing for your first 5K, your first half marathon, your third marathon, there's always potential for growth. Take the first step toward your running goals with personalized coaching: https://www.trainmk.com/contact

Do colder temps affect running performance? Throughout this podcast, we'll answer the question of do you run slower in the cold, and offer some tips on how to mitigate that effect during winter training. Train with me on Moveswww.trainmk.com/linksResearch