72: Post Marathon Recovery Plan

After months of structured training and race-day effort, true recovery goes beyond when you can run again. In this episode, we break down why post-marathon recovery is essential for both physical healing and mental reset — helping you return stronger, protect long-term progress, and avoid ending up sidelined. If you want to reduce injury risk, rebuild motivation, and set yourself up for your next training cycle, this episode is for you.Train With Me^ Strength + running plans designed to meet you where you are — and help you reach your goals.

In today's episode, we cover everything you need to know about the Hybrid Build Challenge inside the Commit app that officially starts January 5! Then we get into how to build habits that last beyond January, because let's face it — the start of a new year can feel motivating and overwhelming at the same time. If you’ve ever started strong in January only to fall off weeks later, this episode is for you.In this episode, we’re breaking down:• How to stay consistent when motivation drops• How to build habits that fit real life — not perfection• How to use the new year challenge as a tool• How to carry consistency past JanuaryThis isn’t about doing more. It’s about building systems that support you — especially when life gets busy.If you’re looking for structure, support, and a smarter way to train, the Commit App New Year Challenge starts January 5.Join us inside the Commit app and start the year with intention.App Price: $14.99 a month or $139.99 for the year. Use the code "commit" to take 20% off your annual subscription.

In today's episode, I’m pulling back the curtain on the hybrid training framework I use with my athletes, and in my own routine, to balance strength and running without feeling stretched thin, overtrained, or constantly sore.You’ll learn how to train smarter by shifting from an “all-or-nothing, 50/50” mindset to a seasonal, spectrum-based approach that actually works with your body’s recovery capacity. I break down:✨ Training Seasons: Why rotating through base, build, peak, and recovery seasons keeps your progress moving forward without frying your nervous system.⚖️ Intensity Distribution: The simple rule for pairing hard days with easy days so your strength work enhances your running, rather than competes with it.🏋️‍♀️ Lifting Around Running: How to structure lifts throughout the week depending on your mileage, workouts, and goals — and when to pull back.🚫 Avoiding Competing Adaptations: The #1 mistake most hybrid athletes make and what to do instead so you can lift heavy, run strong, and still feel good.If you’ve ever tried to “do it all” and ended up tired, tight, or plateaued — this episode gives you the structure you’ve been missing. Train with me on Commit

In this episode, we dive into why running is a long-haul game and why patience is one of your most important training tools. Whether you’re chasing a personal best, training for a marathon, or trying to get faster without injury, improvement doesn’t happen overnight. We break down the science behind endurance adaptations, strength, and running mechanics, share real-life examples of runners who achieved their goals over years, and explain why time-specific goals require long-term planning. You’ll learn how to develop your running body safely, embrace plateaus, and make consistent progress year after year. Train with me on the Commit App: your all-in-one training platform for strength, running, prehab, core + mobility work, educational resources and more.Sources:- Adaptations to Endurance and Strength Training – Hughes & Ellefsen, 2018 (PMC link)- Running Training Adaptations – NESTA Certified (NESTA link)- The Science of the Long Run – AtoZ Running (AtoZ link)- Self-talk strategies to improve long-term adaptation (Trail Runner article)

In this episode of The Performance Podcast, we dive into what it really means to optimize the way you live — physically, mentally, and emotionally — through science-backed strategies.We’ll break down how small, evidence-based changes in sleep, nutrition, training, stress management, and mindset can create big shifts in performance and well-being. You’ll learn how to tailor these principles to your current season of life — whether you’re balancing family, chasing fitness goals, training for a marathon, or simply trying to feel more energized and focused day-to-day.Plus, we’ll talk about how to apply these tools inside my new Commit App so you can start taking action today.🎧 Tune in, take notes, and start optimizing your life with purpose.👉 Download the Commit App and use code COMMIT to get started.

In this episode, we break down how to strategically plan your training and race calendar using macro and micro cycles — whether you’re targeting a marathon, half marathon, or speed season. We dive into how to balance volume, density, and intensity to structure your year for peak performance without burnout.You’ll learn how to:Align your big-picture goals with training cycles that fit your lifestyle and seasons.Use volume, density, and intensity as levers to build sustainable fitness.Periodize your speed work, strength, and long runs for lasting progress.Plan key races while keeping recovery and adaptation in focus.Listen if you want to build your training plan like a pro, understand how effort and structure work together, and get ready to perform your best when it matters most.Resources Mentioned:Daniels’ Running Formula by Jack Daniels, Ph.D.The Science of Running by Steve MagnessStephen Seiler’s Endurance Training Principles (free on ResearchGate)NASM Performance Enhancement Specialist ManualMonthly Newsletter - be first to learn about my new training platform!@melissa_kendter

Consistency. It’s a word that gets thrown around a lot, but for good reason. Consistency is about the patterns you repeat. It’s about showing up for yourself, stacking your wins, and trusting that over time, those small, steady efforts will completely rewrite your story. Today, we’re diving into why consistency matters, what keeps us from it, the psychology behind it, and most importantly, how you can build it into your own life. Why Consistency MattersThe Trap of PerfectionThe Psychology of ConsistencyHow to Build Consistencywww.melissakendter.com

This episode breaks down the importance of strength training and essential strength training tips for maximum performance. Learn why strength training matters for overall health and athletic performance, and the key principles to train effectively. Whether you’re a beginner or an experienced lifter, this episode provides actionable advice backed by science to help you train smarter, build strength, and enjoy the process.@melissa_kendterResources Mentioned:Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. Rhea, M. R., et al. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 16(2), 250–255. Schoenfeld, B. J. (2017). Resistance training: Muscular adaptation and performance outcomes. Strength and Conditioning Journal, 39(2), 10–19. Bernárdez-Vázquez, R., et al. (2022). Resistance training variables for optimization of muscle hypertrophy. Frontiers in Sports, 3, 949021. Schoenfeld, B. J., et al. (2022). Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations. Journal of Strength and Conditioning Research, 36(6), 1567–1574. Iversen, V. M., et al. (2021). No time to lift? Designing time-efficient training programs for strength and conditioning. Sports Medicine, 51(12), 2651–2663. 

Crank Sports has been fueling athletes since 2001, and over the years they’ve carved out a strong place in the endurance world with their innovative gels and sports drinks. Today, I’m excited to be joined by the founder — and endurance athlete himself — Mike Mathewson. What sets Crank Sports apart is their mission: to create high-performing products that help athletes show up at their best, no matter the distance. One example of that commitment is their flagship E-Gel, which leads the market with a powerful blend — 230 milligrams of sodium and 37 grams of carbohydrates per serving. This isn’t just about numbers; it’s about science-driven fueling that meets the real demands of training and racing.https://www.cranksports.com@cranksports

In this episode, we dive into the less obvious signs of under-recovery, and why your nervous system, not just your habits, might be the missing piece. But first, we chat about what 5 key aspects to focus on if you're knee-deep in a fall marathon prep. Then, we break down what recovery actually means, how cortisol and hormone shifts affect your sleep and progress, and why fueling and stress perception play a bigger role than you think.Whether you’re an endurance athlete, a lifter, or just someone trying to train with intention, this episode will help you rethink how you approach rest, training adaptation, and energy. Because more effort isn’t always the answer, smarter recovery is.We’ll also give you a clear checklist to spot recovery gaps and practical strategies you can start using today.www.trainmk.com@melissa_kendterMcEwen, B. S., & Stellar, E. (1993). Stress and the individual. Mechanisms leading to disease. Arch Intern Med, 153(18), 2093-2101.Mountjoy, M. et al. (2018). IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). Br J Sports Med, 52(11), 687–697.Harvard Health Publishing (2020). How stress affects the brain and body.American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.).Stanford Medicine HRV Research Lab: HRV as a marker of training recovery.