HYROX 101: What to Expect and How to Perform Your Best

Send a textLast week we covered HYROX 101, what the sport is and why it’s exploding in popularity.This week we’re going deeper with HYROX 201.With HYROX Houston right around the corner, we break down the strategies that can make or break your race. From pacing the 8 runs to managing the workout stations, this episode is packed with practical tips to help you avoid early mistakes and finish strong.We discuss:• Pre-race routines and race morning mistakes• How to pace the 8 × 1K runs• Smart strategies for every HYROX station• Doubles partner tactics• The mental game when fatigue hits• What most first-time racers get wrongWhether you’re racing HYROX for the first time or trying to improve your performance, this episode will help you approach race day with a plan.Plus we talk about our upcoming BC Fitness HYROX Pep Rally and the Houston Shakeout Run leading into race weekend.Remember:HYROX isn’t won by the strongest athlete — it’s won by the athlete who manages the race the best. Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send a textHYROX Houston is around the corner, and in this episode of Running with James, we’re breaking down everything you need to know about one of the fastest-growing fitness races in the world.From the structure of the race to the strategy behind each station, we dive into what HYROX is, why it’s attracting athletes from all backgrounds, and how you can train and compete at your best.Whether you’re preparing for your first HYROX event, chasing a new PR, or just curious about the sport, we talk through the key elements of training, pacing, and race-day execution that can make all the difference.If you want to show up confident, prepared, and ready to perform in Houston, this episode is for you. Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send a textThis week on Running with James, we sit down with BC Athlete, keynote speaker, motivator, and author Terry Williams for a powerful conversation about rhythm, growth, and sustainable performance.As hometown race season heats up, we explore what it really means to push your limits without losing yourself in the process.Terry shares the philosophy behind his book Life in Rhythm and the framework he now brings to audiences nationwide — including his “Yellow Light Lifestyle” message from the lululemon run club tour:Green Light (20%) — Push the pace. Go after it.Yellow Light (80%) — Show up with discipline, but don’t force it.Red Light — Rest. Recover. Reset.We talk about:Becoming your best without burning outSeeking purpose beyond performanceChoosing growth instead of comparisonDwelling in confident cadenceWhy most athletes confuse intensity with progressThis one isn’t just about racing.It’s about building a life and training rhythm you can sustain.If you’re chasing performance, purpose, or simply trying to stay consistent through race season, this episode will hit home. Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send a textIn today’s episode of Running with James, we break down one of the hottest topics in hybrid and endurance racing right now:The release of the new Puma Deviate Nitro Elite HYROX race shoe.With major brands officially stepping into the HYROX-specific market, what does this mean for race day strategy? Is a dedicated HYROX shoe necessary? And how should athletes think about choosing between a carbon-plated racer, a hybrid trainer, or a more traditional run shoe?We dive into:What makes the Puma HYROX drop significant for the sportRace day shoe vs training shoe — why they shouldn’t always be the sameCarbon plate benefits (and when they’re overkill)Grip, stability, and compromised running in HYROXOur personal favorite race day shoes right nowWhat we actually train in week to weekIf you’re preparing for HYROX, a marathon, or just trying to dial in your gear, this episode will help you make smarter decisions — not just trend-driven ones.Because the right shoe won’t fix bad training…But the wrong shoe can definitely slow you down. Support the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send a textWe talk about the 80% all the time — the easy miles, aerobic base, discipline, and patience.But this week on Running with James, we’re talking about the 20%.The hard stuff.The uncomfortable reps.The moments that separate the novice from the great.In Part 4 of Coach’s Clipboard, we break down why 80/20 only works if you respect the 20% — the intensity that sharpens you, exposes your weaknesses, and teaches you how to execute under pressure.Inside this episode:Why the 20% builds competitors, not just fitnessGetting comfortable being uncomfortableHow to train hard without training recklessWhy composure under fatigue determines race-day resultsThe difference between surviving workouts and training to race wellPressure doesn’t create weakness — it reveals it.If you want to race well, you have to learn how to stay composed when it burns.Train easy enough to go hard.Train hard enough to matter. Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send a textIn this episode of Running with James, we’re talking about intentional effort—why every run, lift, and workout should have a purpose. Not every day is meant to be easy, and not every hard effort is smart just because it looks good on Strava.We break down:•Why “going easy all the time” can stall progress•How to assign a goal to every effort•The danger of vanity runs and chasing numbers for likes•How Garmin data can help—or hurt—when it starts bullying your mindsetIf you want to train smarter, race better, and stop letting ego dictate your effort, this episode will help you reset your approach and run with intention Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send a textIn this episode of Coach’s Clipboard, James pulls back the curtain on one of the most common mistakes he sees with runners and hybrid athletes:Training more… and getting worse.From extra miles and unnecessary intensity to skipping recovery and chasing fatigue, this episode breaks down why “more” often leads to stalled progress, injury, and burnout.You’ll hear real coaching conversations, athlete patterns that show up every season, and the difference between productive fatigue and destructive overload.This is the stuff coaches talk about off the clock — the conversations that don’t make Instagram.If you’ve ever felt stuck, constantly tired, or confused about why your fitness isn’t translating on race day, this episode is for you.Topics covered:Why adding volume isn’t the same as adding progressThe warning signs you’re overtraining (before injury hits)The difference between being tired and being under-recoveredHow smarter training beats harder training every timeThis isn’t about doing less.It’s about doing what actually works. Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send a textStepping into a new season of training, leadership, or life often brings an unexpected feeling: Maybe I don’t belong here.In this episode of Running with James, Coach James opens his clipboard and talks honestly about imposter syndrome—what it really is, why it shows up when you’re leveling up, and why feeling unready is often the clearest sign that you’re growing.Drawing from real coaching conversations with athletes navigating new goals, bigger stages, and higher expectations, this episode reframes discomfort as development and fear as part of the process—not a reason to quit.If you’ve ever hesitated to step into something new because you felt underqualified, behind, or unsure… this conversation is for you.Coach’s Clipboard is a series dedicated to the conversations athletes need—but rarely hear on social media.Topics include: imposter syndrome, mindset, growth, endurance training, hybrid athletes, confidence through commitment, and long-term development. Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send a textSeason 5 starts with a reset. We’re talking New Year goals that actually stick, how to build a real plan instead of relying on motivation, and why letting go of old habits is the key to leveling up. Sometimes good isn’t bad—but it can still be the enemy of great. If you’re ready to stop repeating the same year and start running, training, and living with purpose, this season is for you. Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send a textIn this Season Finale of the Running with James Podcast, James looks back on an incredible year—celebrating the wins, the work, and the people who made it possible.This episode also features a special appearance by Dr. W.E. Hutchins—Senior Pastor of the Church of Champions, host of the Courageous Faith Podcast, Ambassador to the United Nations, James’ mentor, and dad. Dr. Hutchins brings wisdom, encouragement, and perspective on faith, leadership, purpose, and staying faithful to the process in every season of life.More than a recap, this episode is a moment of gratitude—thanking the listeners, the athletes, the BC Fitness community, and especially Lauren and Carlos, whose leadership and joy continue to shape the heart of this podcast.One season ends.Another begins—with clarity, excitement, and purpose.Thank you for running with us.The next season starts now.CHECK OUT THE COURAGEOUS FAITH PODCAST: https://youtube.com/@churchofchampionshouston?si=_VQJQ5CnSqJSIyoQ  Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link