308. Stop Banking Time in Your Marathon

We sit down with James McKirdy, founder of the coaching collective McKirdy Trained, to pull back the curtain on what it actually takes to produce elite-level results without the "bogus" cookie-cutter methods saturably found on social media.We dive deep into the thrilling 2026 Los Angeles Marathon finish where McKirdy athlete Nathan Martin secured a victory by a razor-thin 0.01 seconds. James breaks down the tactical brilliance behind Nathan’s performance—specifically how he executed a masterful negative split (dropping from a 5:02/mile to a 5:00/mile close) despite the grueling Michigan winter and hilly LA course.We also explore the viral story of Daniel Mesfun at the Dublin Marathon. James explains why Daniel’s decision to literally stop and run backward for a dropped hydration bottle wasn't a mistake, but a calculated execution of the McKirdy fueling philosophy. From "gut training" to the specific electrolyte needs of different athletes, this episode is a masterclass in the intersection of sports science and human psychology.Updates and expert insights to keep you informed on the latest in running and competitive sports.The "Anti-AI" Approach: Discover why James believes human relationship and "pencil, not ink" adjustments beat automated training plans every time.Negative Splitting 101: Learn the physiological "tells" in training that indicate if you are actually ready to chase a specific marathon goal.The Nutrition Audible: Get the hard rules on why McKirdy athletes "never skip fuel" and how to train your stomach to handle 100+ calories every 15–20 minutes.Coaching the "Underdog": James shares stories of athletes ranging from 5-hour marathoners to 69-year-olds running faster than they did 20 years ago.Our guest this episode: James McKirdy | McKirdy Trained Website 🔗Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalWhy You Should Listen:Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, we dive into the role of AI in marathon nutrition. I sit down withregistered dietitian and endurance nutrition expert Alex Larson, founder of Alex Larson Nutrition (you can find her at https://alexlarsonnutrition.com/) to discusshow AI tools are shaping the way runners fuel their bodies—and where they canquietly sabotage performance.We cover real-world examples of AI missteps,including underfueling, medical contraindications, and the limits of automatedmeal plans. Alex shares actionable insights on how marathoners can combine AI with human expertise, improverecovery, and maintain confidence in their fueling strategies. If you want tostay ahead of the curve in marathon training and learn how to make technologywork for you—not against you—this episode is packed with expert guidance andpractical tips.Why YouShould Listen:·      Learn how AI can help or hinder marathonnutrition·      Discover common fueling pitfalls and how toavoid them·      Get expert advice on combining technology withhuman insight for optimal performanceOurguest this episode:Alex Larson, Registered Dietitian & Endurance Nutrition Specialist | AlexLarson Nutrition🔗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 we are trying something different. We are taking a deep dive into the current state of the marathon. We talk about what is going on currently, including all the controversies. LA marathon's 18 mile marathon distance, the LA marathon finish and unfortunate events of their racers being led of course. We talk about Kipchoge running Cape Town, Shanghai being on schedule for becoming a world major, Sebastian Sawe vs. Kiplimo at the London Marathon, and so many more things. 🔗 Connect with Us Our website: https://www.marathonjournal.com  Instagram: https://www.instagram.com/runningpodcast Follow us on Strava: https://www.strava.com/athletes/30798607  

We are back from our trip to Kenya and happy to share with our about our trip. If you are looking for a visual, check out our Kenya Camp videos here https://www.youtube.com/@MarathonJournalConnect with Us:Our website: https://www.marathonjournal.comInstagram: 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 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