334. Underfueling and Low Energy Avaiability in Runners

Everything You Need to Know About the 2026 NYC MarathonGet caught up on all the essential details for the 2026 TCS New York City Marathon! From major elite field updates and high-profile withdrawals to course breakdowns and top contenders to watch, we’ve got you covered for race week.🔗 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  

In this inspiring episode of Your Story, Your Why, host Letty Lundquist sits down with computer scientist and 46-time marathoner Jennifer Herring. Jennifer shares her journey living with optic atrophy—a visual impairment that leaves her vision between 20/200 and 20/400—and explains how she navigates road races and crowds through a perpetual blur. She reflects on her early running days in Central Park with the New York Road Runners, qualifying for Boston on her debut attempt, and setting fast personal bests of 3:22 in New York and 3:26 in Boston. Jennifer opens up about the deep emotional purpose that drives her training, including the unforgettable moment she placed her 2008 Boston Marathon finisher medal in her father's hands hours before he passed away. She details her ongoing fundraising efforts with charity teams like Fred's Team and Team With A Vision, her creative tradition of running with donor-signed hats, and her upcoming milestone goals of completing her 47th marathon in New York and her 25th Boston Marathon finish.

In this episode of The Marathon Running Podcast, I sit down with U.S. Olympian and elite distance runner Dakotah Popehn fresh off her second-place American finish at the Chicago Marathon.We dive deep into the real-time dynamics of race day, from managing 60-degree heat and hamstring nerve impingement at mile 21 to working dynamically with her Puma teammate and pacer, Rory Linkletter. Dakotah breaks down the exact mental grounding techniques she uses when a race gets dark, sharing how staying in the present moment gets her through the hardest miles.I also share my own Chicago Marathon recap from the course, breaking down what it was like to navigate unseasonably warm weather, the massive spectator energy, and the mechanics of handling hydration at speed. Plus, we explore Chicago’s major sustainability push on course—examining the shift toward cupless refill stations with Culligan and HydraPak, the reality of cup-handling dynamics at high volumes, and how major marathons are tackling waste reduction.Beyond the roads, Dakotah gives us an inside look at her upcoming memoir, You Think This Hurts. We talk candidly about her journey through early-life adversity, family divorce, and how running became a way to choose her own pain to process life’s uncontrollable challenges. Plus, she shares her perspective on the road to the Los Angeles 2028 Olympic Games and what lies ahead for her training.

Ever heard a coach tell you to "just be mentally tough" and wondered what on earth that actually means in the middle of a grueling marathon? In this episode of the podcast, we’re breaking down the lazy branding of sports psychologist buzzwords with Dr. Megan Cannon, PhD. Fresh from her keynote session at Dirt Camp in the Berkshires, Dr. Cannon joins us to reframe sports psychology as true strength and conditioning for your brain, giving endurance runners an actual, mechanical toolkit to handle race-day anxiety and mid-race panic.We dive deep into her formula for mental toughness—the intersection of emotion and attention regulation—and unpack the "MVP" mindset (Mentally Versatile Performance). Plus, Dr. Cannon shares practical, battle-tested strategies from her own wild adventures, ranging from tackling Half Dome at 5-foot-2 to surviving a brutal seven-day summit of Mount Kilimanjaro, proving why having your head where your feet are is the ultimate game-changer for your next starting line.

In this episode of Your Story, Your Why, host Letty Lundquist sits down with Massimo Ian, Head of Marketing & Communications at Tracksmith. Massimo shares how his multicultural upbringing in New York City shaped his deep appreciation for community, food, and human connection. He opens up about his early years in running—from using the sport as a coping mechanism while navigating his identity as a closeted youth to healing his relationship with running and body image. Massimo details his career transition from international non-profit work with UNICEF and youth rehabilitation programs in Brazil into the running industry. He discusses the importance of representation, creating welcoming spaces for underrepresented communities in running, and his favorite weekly mindfulness habit: running "unplugged" without a watch, phone, or headphones to stay connected with nature and body feel.

In this episode, veteran sports nutrition coach Erin Sperald dives deep into the clinical reality of Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (REDs), exposing how chronic underfueling sabotages athletic performance, immune function, and bone health. Sperald shares actionable strategies for calculating baseline nutritional needs, using carbohydrates as a flexible fuel dial to match training output, and shifting focus away from aesthetics toward long-term health and longevity. Whether you are balancing heavy marathon mileage or struggling with recovery plateau, this conversation provides essential insights to optimize daily fueling and protect your metabolic foundation.

What separates a late-race marathon breakdown from a course PR? In this episode, host Letty Lundquist sits down with RRCA Certified Coach, Abbott 6-Star Finisher, and veteran pacer Dave Masterson to discuss his new book, "Marathon 101" by Dave Masterson: A Professional Pacer's Book Running Your Personal Best. Having paced and finished over 70 marathons, Dave shares his front-row strategies on mastering energy conservation, training your gut for race-day fueling, skipping aid-station chaos, and executing a smart pacing plan.

In this episode, Letty sits down with global runner Inga Dengel to explore her multi-cultural background, her return to distance running, and the unique realities of training in Athens, Greece. From managing multi-generational household dynamics to surviving early-morning heat and stray dog encounters, Inga shares a candid look at building consistency, overcoming recurring injuries through strength training, and finding creative mental space on the run.

Why leave state for a 10K? In this episode, Letti and Ryan dive into their weekend trip to Charlotte, North Carolina, for the Around the Crown 10K Together with Truist! What was supposed to be a fun family getaway turned into an epic mini-marathon experience complete with closed highways, 10,000 runners, and unbeatable community energy. From line dancing at the shakeout run to flying through the inner lanes of Interstate 277 and exploring the US National Whitewater Center, we break down why Charlotte is a top-tier destination race for runners of all levels.

Fresh off the plane from Chicago, Letty and Ryan dive into an action-packed episode breaking down everything from the 2026 Abbott World Marathon Majors Chicago Marathon!The Redemption Race: Letty reflects on her triumphant return to Chicago to conquer her DNF from last year—proving that emotional hurdles are often harder to clear than physical ones.Shokz Partnership: A huge shout-out to Shokz for the race bib and their new dual-system bone-conduction headphones that deliver crisp sound without losing situational awareness.Elite Field Breakdowns:Men's Elite: Amos Kipruto (featured in Letty's upcoming documentary Why They Run) takes the crown in a blistering 2:01:09—the second-fastest time in Chicago history! Plus, a nod to Charles Hicks finishing as the top American and stopping to cheer on his wife.Women's Elite: Defending champion Ruth Chepngetich / Howie Fayesa holds strong, alongside fantastic performances by American debutantes like Emma Grace Hurley (2:20:47).Wheelchair Divisions: Marcel Hug dominates to secure his 7th Chicago title, and Catherine DeBrunner shatters the all-out marathon world record!Guest Interview: Hear from elite runner Dakotah Popehn as she shares her inspiring race insights and recap.Sustainability & Course Innovation: Exploring the pilot program with Hydropack and Culligan water refill stations on the course—the stats, the logistics of handheld bottles vs. traditional paper cups, and a look toward a greener racing future.What's Next: A sneak peek at next week's episode featuring running coach Lisa Landrum tackling imposter syndrome and the comparison trap, plus upcoming event coverage in Amsterdam and Porto!Episode Highlights & Key Topics