300. The Lean Marathoner: How to Shed Excess Body Fat Without Sacrificing Muscle

In this episode of the Marathon Running Podcast, updates and expert insights to keep you informed on the latest in running and competitive sports. We sit down with Arj Thiruchelvam, performance coach at Performance Physique, to dissecta groundbreaking new study from Loughborough University that is changing how we view the "marathon wall." We ask the tough questions: Why do we collapse in the final 10K? Is it a lack of cardio, or something deeper? Arj breaks down the science of "durability" and explains why heavy lifting and plyometrics are the missing link for well-trained runners looking to maintain their economy under extreme fatigue.Why You Should Listen: You will learn why a 35% increase in time to exhaustion is possible through strength training and how to implement "bouncy" exercises like drop jumps to transform your running gait.Our guest this episode: Arj Thiruchelvam — ⁠performancephysique.co.uk⁠Connect with Us: Our website: ⁠https://www.marathonjournal.com⁠YouTube: ⁠https://youtube.com/@marathonjournal⁠Instagram: ⁠https://www.instagram.com/runningpodcast⁠Followus on Strava: ⁠https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, updates and expert insights to keep you informed on the latest in running and competitive sports. We sit down with Arj Thiruchelvam, performance coach at Performance Physique, to discuss a brand-new study from Nature Scientific Reports that used machine learning to compare polarized and pyramidal training. We ask Arj why some runners thrive on threshold work while others need to "polarize" to see progress. Arj breaks down the 30% performance gap found in the study and explains how your training age determines your ideal intensity mix.Why You Should Listen: You will learn the difference between polarized and pyramidal distributions and how to use machine learning insights to personalize your own marathon training plan for maximum speed.Our guest this episode: Arj Thiruchelvam — performancephysique.co.ukConnect with Us: Our website: https://www.marathonjournal.comYouTube: https://youtube.com/@marathonjournalInstagram: https://www.instagram.com/runningpodcastFollow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, updates and expert insights to keepyou informed on the latest in running and competitive sports. We sit down with Arj Thiruchelvam, performance coach and founder of Performance Physique, todiscuss a groundbreaking study published in the British Journal of Sports Medicine. We asked Arj to help us redefine "how much is too much" and why your smartwatch might be giving you a false sense of security regarding your training load. We tease the "30-Day Window" and why a single-session distance spike is the most dangerous move a marathoner can make.Why You Should Listen: You will learn how to scientifically audit your training month to prevent overuse injuries and why structural "load tolerance" is different from aerobic fitness.Our guest this episode: Arj Thiruchelvam — performancephysique.co.ukConnect with Us: Our website: https://www.marathonjournal.comYouTube: https://youtube.com/@marathonjournalInstagram: https://www.instagram.com/runningpodcastFollowus on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, we interview registered dietitianand Ironman finisher Alex Larson to tackle the controversial topic of achievinga leaner body composition without sacrificing performance power. We discuss whymany marathoners feel embarrassed to admit they want to "lean out"and how to strategically shift your focus from simple weight loss to functionalbody composition changes. Larson shares her expert insights on"front-loading" nutrition—including the 40-gram protein breakfastrule—and explains why you should never diet during your training runs. We alsodive into the "Peanut Butter Paradox," the critical importance ofmonitoring ferritin and Vitamin D levels, and how fueling properly during theday can exponentially improve your sleep quality and recovery. This episodeprovides expert insights to keep you informed on the latest in running andcompetitive sports.Why You Should Listen:·       Our guest this episode: Alex Larson (https://alexlarsonnutrition.com)·       Connect with Us:·       Our website: https://www.marathonjournal.com·       Instagram: https://www.instagram.com/runningpodcast·       YouTube: https://youtube.com/@marathonjournal·       Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, we dive into seven evidence-backed principles that transform your physiology to build a faster marathon. We explore how high mileage functions as a "neuromuscular rewiring" tool to turn your legs into mechanical springs, increasing tendon stiffness and lowering oxygen cost. You will learn how to master metabolic flexibility to burn fat at higher speeds, the latest research on the 90-gram carbohydrate fueling revolution, and why high-load strength training is essential for biomechanical efficiency. We also provide updates and expert insights on the benefits of "super shoes," the critical role of deep sleep in recovery, and the performance-optimizing power of the 80/20 polarized training model to keep you informed on the latest in running and competitive sports.Why You Should Listen:Our guest this episode: MarathonJournal.com 🔗Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

Most runners know Keira D’Amato as the realtor-turned American record holder who is as famous for her humor as she is for her speed, but in our latest sit-down, we deliberately skipped the origin story to focus on the mechanics of how sheoperates today. Shifting her training to Utah under coach Ed Eyestone, D’Amato has replaced the traditional high-volume grind with a masterclass in efficiency, utilizing "fatigue simulation" to mimic the final miles of a marathon without the physical toll of excessive race-pace mileage. Fromrebuilding her 5K speed to create aerobic headroom to implementing a strict 6-day training week, her current blueprint is a professional look at how elite performance is evolving toward longevity and structural durability.Connect with Us:·      Our website: https://www.marathonjournal.com·      Instagram: https://www.instagram.com/runningpodcast·      YouTube: https://youtube.com/@marathonjournal·      Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, we dive into whyyour solitary training miles might be hitting a plateau and how to smashthrough your personal bests by becoming a "skilled racer." Weinterviewed Chris Knighton,founder of Knighton Runs and author of Run Faster Marathons, to discuss the psychologicaland physiological necessity of the tune-up race.We asked Chris about the "isolationist" trapmany marathoners fall into and how to strategically bridge the gap betweentraining fitness and race-day performance. We tease the "GoldStandard" of tune-up distances, the dangers of tapering too early, and whyyour GPS watch might be lying to you about your potential. Plus, stay tuned forexpert insights to keep you informed on the latest in running and competitivesports.·      The 100% Effort: Learn why you can't replicate truerace intensity in solo time trials and how "exposure therapy" for thebrain prevents race-day panic.·      The 18-Week Roadmap: A breakdown of the three stagesof development—from baseline time trials to the "Specific Stage"crescendo.·      Data Over Guesswork: Why Chris advocates for VDOTformulas over heart rate or watch-based predictors to set your goals.·      The "Train-Through" Method: How to race ontired legs to prepare for the final 10K of your marathon without burning out.Our guestthis episode: Chris Knighton (KnightonRuns.com)Connect withUs:·      Our website: https://www.marathonjournal.com·      Instagram: https://www.instagram.com/runningpodcast·      YouTube: https://youtube.com/@marathonjournal·      Follow us on Strava: https://www.strava.com/athletes/30798607Why You Should Listen

In this episode of the Marathon Running Podcast, we sit down with Luca Ciccone, Director of Product Engineering at Saucony, to demystify the complex world of running shoe technology.Ever feel overwhelmed by the alphabet soup of shoe foams? We ask Luca to break down the science behind PEBA, EVA, TPU, and TPEE. He helps us understand which materials offer the most energy return, which are the most durable, and why certain shoes carry a higher price tag. Whether you are a casual jogger or a competitive marathoner, this deep dive into the "foam pyramid" provides the expert insights you need to make an informed decision on your next pair of trainers. Stay tuned for updates and expert insights to keep you informed on the latest in running and competitive sports.If you've ever wondered if "super foams" are worth the investment or why your shoes feel different after 200 miles, this episode provides the technical clarity you've been looking for from an industry veteran with over 20 years of experience.🔗 Our guest this episode: Luca Ciccone, Director of Product Engineering at SauconyOur Guest: https://www.linkedin.com/in/luca-ciccone/Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastWhy You Should ListenConnect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, we sit down with professional runner and coach Erica Weitz to break down the mechanics of starting—and staying—in the sport. We dive into the why your heart and lungs often outpace your bones and tendons, leading to the common injury cycles that sideline many beginners.We ask Erica about the physiological benefits of the Galloway Run-Walk Method, the danger of "makeup miles" after a week of illness, and we whether you are chasing your first 5K or rebuilding your base, this episode provides the blueprint for a durable, long-term running career.Our guest this episode: Erica Weitz, Founder of Exclusive Endurance. Website: https://www.exclusiveendurance.com Instagram: @ericaweitzrunsWhy You Should Listen:Understand the "Chassis" Principle: Learn why musculoskeletal adaptationtakes months, not weeks.Master Consistency: Get a realistic approach to lifestyle integration for runners over 40.Injury Prevention: Learn to manage your workload ratio effectively.🔗 Connect with UsOur website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastFollow us on Strava: https://www.strava.com/athletes/30798607Tags: #MarathonRunning #RunnersOfInstagram #BeginnerRunner #RunningTips#GallowayMethod #InjuryPrevention #RunningPhysiology #ExclusiveEndurance#MarathonJournal #RunWalk #SuperShoes

In this comprehensive year-end wrap-up, we take a deep dive into the most historic and headline-grabbing moments of the 2025 running season. We celebrate staggering athletic achievements, from Jacob Kiplimo’s sub-57-minute half-marathon world record to Marcel Hug’s unprecedented sweep of all seven World Marathon Majors. This episode also highlights the incredible rise of American distance running, led by Connor Mantz’s record-breaking performances, and the inspiring longevity of "ageless" runners like Gene Dykes and Jeanie Rice. Whether you're tracking elite split times or looking for the next fast "non-major" course like Valencia or Dubai, we cover the data and the drama that defined the year.Beyond the podiums, we tackle the "not-so-fun" facts and controversies that shook the running community in 2025. Wediscuss the fallout from Ruth Chepngetich’s three-year doping ban, the abrupt weather-related cancellation of the Cape Town Marathon, and the logistical nightmare of the Niagara Falls course error. We also explore the intersection of sports and politics following the arrests at the Kish Island Marathon and the financial collapse of Michael Johnson’s Grand Slam Track series. Closing on a high note, we celebrate Sydney’s induction as the seventh World Major and share our top tips for making 2026 your best running year yet.Our Camp: https://www.runcampkenya.com  CHECK OUT OUR NEW WEBSITE HTTPS://WWW.MARATHONJOURNAL.COM We are now on YOUTUBE: https://www.youtube.com/@Lettyruns·  Our Instagram: ⁠https://www.instagram.com/runningpodcast/ ·  Our Amazon Storefront: ⁠https://www.amazon.com/shop/runningpodcast·  Join our Facebook group: ⁠https://www.facebook.com/groups/speedstriders/ ·