Spewak Training Podcast

In this episode of the Spewak Training Podcast, host Mark Spewak interviews collegiate runner Izzy Erdmann about her decade-long journey in the St. Louis running community, from starting with the Blazers and aiming to qualify for Festival of Miles as a sixth grader (running 5:39) to building team culture at Clayton High School under Coach Crowe and finding her favorite event in the 800. Izzy reflects on running in Amsterdam with a club team, experimenting with hurdles, and getting hit by a car while biking, then discusses choosing WashU for its culture and Coach Stiles’ program, where she ran 2:15 as a freshman and was part of a national championship team. They also cover her half-Ironman triathlon experience, health setbacks including mono, shifting away from cross country to focus on track, and the importance of friendships and having fun. In today's episode, you will hear about such topics as:Festival of Miles Dream - Early PR and Middle School GrindAmsterdam Running AdventureHealth Setbacks and Mindset ShiftWashU Transition and Team BondFollow Izzy Erdmann:https://www.instagram.com/izzyerd/Follow the team: WashU Cross Country / Track & Field on Instagram.https://www.instagram.com/washu_xctf/Reach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestlEmail:[email protected] Training Website: https://spewaktraining.com/

In this episode of the Spewak Training Podcast, Danny Stults and Spewak Training owner Mark Spewak continue their “Steady State Running” listener Q&A with another round of questions covering coaching, training volume, injury prevention, fueling, perspective, and social media.Mark explains how Spewak Training pairs athletes with coaches based on goals, personality, experience, and coaching style—and why the right coach-athlete relationship is about more than simply assigning someone a training plan. Mark and Danny also discuss how those relationships can evolve over time and why changing coaches can sometimes be a healthy part of an athlete’s development.The conversation then shifts to adding training volume while reducing injury risk, including the role of sleep, life stress, cross-training, varied terrain, recovery, and gradually increasing training load. Mark also shares how serious health setbacks changed his own relationship with running and taught him to value adaptability, gratitude, and simply being able to train.They close with a practical discussion about fueling for half marathons and marathons, including practicing nutrition during training, hydration, gels, drink mixes, and finding what works for the individual athlete. Finally, Danny and Mark look at the positive and negative impact social media can have on runners—and why athletes should question what they see instead of assuming every training trend applies to them.In today's episode, you will hear about such topics as:Finding the Right Coach-Athlete FitAdding Mileage and Reducing Injury RiskFueling and Hydration for Distance RunningSocial Media's Impact on RunnersReach out to Mark Spewak:Email:[email protected] Training Website:https://spewaktraining.com/Reach out to Danny Stults:Instagram:https://www.instagram.com/dstults_._/Website:https://spewaktraining.com/danny

In this episode of the Spewak Training Podcast, Danny Stults continues the “Steady State Running” series with Spewak Training owner Mark Spewak for the first part of a listener Q&A covering training, coaching, race preparation, and the current state of professional running.Mark and Danny start with one of the broadest questions in running: how do you actually improve? They discuss why consistency matters more than occasional high-mileage weeks, how runners should build volume gradually, and what everyday athletes can learn from professional runners without simply copying elite training. They also explore what makes a good coach, including adaptability, communication, long-term development, and genuinely believing in an athlete.The conversation then turns to proper warm-ups for workouts and races, from dynamic movement and easy running to drills, strides, shakeout runs, and preparing the body for harder efforts. Mark and Danny close Part 1 with a lighter debate over Jakob Ingebrigtsen vs. Josh Kerr and what makes their rivalry—and the current era of professional distance running—so entertaining.In today's episode, you will hear about such topics as:Consistency and Long-Term Running ImprovementWhat Makes a Good Running CoachWorkout and Race-Day Warm-UpsJakob Ingebrigtsen vs. Josh KerrIn today's episode, you will hear about such topics as:\- Consistency and Long-Term Running Improvement- What Makes a Good Running Coach- Workout and Race-Day Warm-Ups- Jakob Ingebrigtsen vs. Josh KerrReach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestlEmail:[email protected] Training Website:https://spewaktraining.com/Reach out to Danny Stults:Instagram:https://www.instagram.com/dstults_._/Website:https://spewaktraining.com/danny

In this episode of the Spewak Training Podcast, Mark Spewak sits down with Caroline Goldberg, a former high school and Denison University runner who was diagnosed with Type 1 diabetes after fainting during a collegiate cross-country race, initially being told endurance sports were too dangerous. Caroline shares how she learned to keep running through planning and trial-and-error, later training for major marathons and joining Beyond Type 1 for the New York Marathon after struggling to balance fueling and blood sugar. She explains why she started creating running-and-diabetes content to fill a gap online, describing the daily decision fatigue of managing an insulin pump and continuous glucose monitor during long runs and races. Caroline discusses mindset, resilience, and reframing big races like the Chicago Marathon as a celebration.In today's episode, you will hear about such topics as:Meeting Caroline Through CoffeeDenison and Early SymptomsDiabetes Decisions on Long RunsMindset and ResilienceFollow Caroline Goldberg:Instagram and TikTok at Carothon (C-A-R-O underscore T-H-O-N).Reach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestlEmail: [email protected] Training Website:https://spewaktraining.com/

In this episode of the Spewak Training Podcast, host Mark Spewak talks with longtime Spewak Training athlete Alana Shain, joining virtually from the Bay Area, about her path from being a collegiate D3 softball player at Williams College who disliked running to becoming a committed runner during COVID after her gym closed. Alana shares how a virtual half marathon sparked her love for the sport, led her to chase goals like a sub-two half and a Boston Qualifier, and eventually brought her into the Bay Area’s USATF Pacific Association racing scene with cross country, track, and road racing through teams like Oakland Track Club and a women’s club. She discusses balancing training with life as a physician, mom, and wife, the value of community and racing skills, and a “bounce back” mindset that helps both in running and work.In today's episode, you will hear about such topics as:Virtual Connections and BalanceScheduling Runs as a Busy Mom DoctorBounce Back Mentality in RacingBounce Back Mentality in RacingFollow Alana Shain:Strava: Alana ShainReach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestlmail:[email protected] Training Website:https://spewaktraining.com/

On a special “Steady State Running” takeover episode of the Spewak Training Podcast, host Danny Stults interviews Tyler Deck Shipley, NYU head coach, two-time All-American at the University of Puget Sound, and an NCAA championship coach. Shipley recounts his Oregon roots at Forest Grove, college years at Pacific University and Puget Sound, and early coaching stops at Oklahoma State (as a volunteer assistant), Temple, and La Salle before leading NYU. He explains how New York’s unpredictability—subway rides to Central Park, crowded tracks, and constant logistical changes—forces adaptable coaching focused on long-term aerobic development and health, including learning to back off. They discuss balancing running with demanding academics, recruiting for intent and energy, the pros/cons of super shoes and other performance trends, building accountability, and NYU’s extensive support staff for a large roster. Shipley shares why he coaches and closes with a brief Sauvie Island Marathon anecdote.In today's episode, you will hear about such topics as:Tyler Origins and Early CoachingEvolving Training PhilosophyBalancing Academics and RunningCoach Athlete AccountabilityReach out to Danny Stults:Instagram:https://www.instagram.com/dstults_._/Website:https://spewaktraining.com/danny

In this solo episode 14 of the Spewak Training Podcast, Mark Spewak reflects on nearly 11 years (about 10.5) of building Spewak Training, crediting the coaching staff and culture for the positive impact on athletes’ lives. He explains how the coaching landscape has shifted from people mainly wanting individualized training plans based on popular books to today’s increased access to AI-driven options like Runna and Garmin coaching. While he uses AI for marketing, he emphasizes that the core value of coaching is a personally formulated program paired with a human relationship—balancing performance with health, happiness, and life stress. He shares how his own setbacks, including a neurological issue in 2021, a stroke last fall, and a heart procedure this spring, deepened his empathy and gratitude, reinforcing the philosophy that running should add to life, not stress it. He also discusses matching athletes with the right coach, prioritizing committed, communicative clients, and previews upcoming Steady State Running coaching-tip content and future interviews led by coach Danny Stults, along with a call to subscribe and request a free consultation via [email protected] today's episode, you will hear about such topics as:Eleven Years CoachingHuman Connection MattersRun for Right ReasonsCommunity and JoyReach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestlEmail:[email protected] Training Website:https://spewaktraining.com/

In this episode of the Spewak Training Podcast, host Mark Spewak continues the new “Steady State Running” segment with Spewak Training coach Danny Stults, including a slow handoff as Danny helps lead the series. Danny shares how the 2013 Boston Marathon tragedy motivated him—once a self-proclaimed mid-distance runner—to commit to qualifying for Boston 2014, leading to a surprise qualifier at the Heart of America Marathon in Columbia, Missouri where he ran 2:42 and placed second. The conversation then shifts to practical Boston-qualifying guidance: build volume over time beyond short “block” mindsets, let small good habits compound, focus on long-term progress, and avoid overdoing goal marathon pace too early. Mark and Danny also emphasize patience, process, and mindset over outcome-driven training. In today's episode, you will hear about such topics as:Boston 2013 SparkBuild Mileage Foundation - Process Over OutcomesMindset and CommitmentHow To Train Smart Not Just PaceReach out to Danny Stults:Instagram:https://www.instagram.com/dstults_._/Website:https://spewaktraining.com/dannyReach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestlEmail:[email protected] Mile Website:https://www.marketmilestl.com/

In episode 13 of the Spewak Training Podcast, host Mark Spewak interviews longtime friend and Spewak Training community athlete Chloe Cole about her running journey from viewing running as “punishment” in field hockey and lacrosse to training in St. Louis with Big River, qualifying for Boston at the 2015 Chicago Marathon (despite a fast pace group), and running Boston with her sister in 2017. Chloe shares how moving to Philadelphia, dealing with stress fractures and anemia requiring iron infusions, and shifting to cross-training—especially cycling/spin (including teaching) and later weightlifting—made her stronger and faster, influencing Mark’s coaching philosophy. As a mom of two, she describes stroller running, balancing priorities, and completing a difficult hot, hilly Cape Girardeau marathon after illness. She details a low-mileage comeback that produced a 3:15:59 PR at Chicago after a C-section and breastfeeding, plus advice for parents to value any amount of training.In today's episode, you will hear about such topics as:How Chloe Started RunningStrength Training and Health FixesStroller Runs and New PrioritiesAdvice for Running ParentsReach out to Chloe Cole: Strava: Chloe Sakes (Cole)Reach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestlEmail:[email protected] Mile Website:https://www.marketmilestl.com/

Welcome to episode #11 of the Spewak Training Podcast. In this episode, Mark welcomes Spewak Training Coach Danny Stults to announce a new ongoing podcast segment, “Steady State Running,” designed to deliver more coaching advice and philosophy beyond athlete success stories. They discuss how they first connected in 2012 at Big River Race Management, Danny’s background coaching and running at a high level, and his emphasis on adapting training day to day rather than relying on static plans, especially amid AI training and social media trends. Danny explains the origin of “Steady State Running” from a tempo route at Southeast Missouri State that symbolized maintaining progress while conditions change, and they talk about balancing training so you can keep doing what you need tomorrow. They also cover Danny’s current role coaching at Blackburn College (Division III) alongside head coach Noah Dahm and the benefits of well-rounded athletic development.In today's episode, you will hear about such topics as:Danny Stults OriginsWhy Running Connects UsAdaptation Over PlansHow New Runners Need ContextReach out to Danny Stults:Instagram:https://www.instagram.com/dstults_._/Website:https://spewaktraining.com/dannyReach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestlEmail:[email protected] Mile Website:https://www.marketmilestl.com/