294. Base Building Blueprint: How to Build a Durable Running Chassis

In this episode of the Marathon Running Podcast, we sit down with professional runner and coach Erica Weitz to break down the mechanics of starting—and staying—in the sport. We dive into the why your heart and lungs often outpace your bones and tendons, leading to the common injury cycles that sideline many beginners.We ask Erica about the physiological benefits of the Galloway Run-Walk Method, the danger of "makeup miles" after a week of illness, and we whether you are chasing your first 5K or rebuilding your base, this episode provides the blueprint for a durable, long-term running career.Our guest this episode: Erica Weitz, Founder of Exclusive Endurance. Website: https://www.exclusiveendurance.com Instagram: @ericaweitzrunsWhy You Should Listen:Understand the "Chassis" Principle: Learn why musculoskeletal adaptationtakes months, not weeks.Master Consistency: Get a realistic approach to lifestyle integration for runners over 40.Injury Prevention: Learn to manage your workload ratio effectively.🔗 Connect with UsOur website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastFollow us on Strava: https://www.strava.com/athletes/30798607Tags: #MarathonRunning #RunnersOfInstagram #BeginnerRunner #RunningTips#GallowayMethod #InjuryPrevention #RunningPhysiology #ExclusiveEndurance#MarathonJournal #RunWalk #SuperShoes

In this comprehensive year-end wrap-up, we take a deep dive into the most historic and headline-grabbing moments of the 2025 running season. We celebrate staggering athletic achievements, from Jacob Kiplimo’s sub-57-minute half-marathon world record to Marcel Hug’s unprecedented sweep of all seven World Marathon Majors. This episode also highlights the incredible rise of American distance running, led by Connor Mantz’s record-breaking performances, and the inspiring longevity of "ageless" runners like Gene Dykes and Jeanie Rice. Whether you're tracking elite split times or looking for the next fast "non-major" course like Valencia or Dubai, we cover the data and the drama that defined the year.Beyond the podiums, we tackle the "not-so-fun" facts and controversies that shook the running community in 2025. Wediscuss the fallout from Ruth Chepngetich’s three-year doping ban, the abrupt weather-related cancellation of the Cape Town Marathon, and the logistical nightmare of the Niagara Falls course error. We also explore the intersection of sports and politics following the arrests at the Kish Island Marathon and the financial collapse of Michael Johnson’s Grand Slam Track series. Closing on a high note, we celebrate Sydney’s induction as the seventh World Major and share our top tips for making 2026 your best running year yet.Our Camp: https://www.runcampkenya.com  CHECK OUT OUR NEW WEBSITE HTTPS://WWW.MARATHONJOURNAL.COM We are now on YOUTUBE: https://www.youtube.com/@Lettyruns·  Our Instagram: ⁠https://www.instagram.com/runningpodcast/ ·  Our Amazon Storefront: ⁠https://www.amazon.com/shop/runningpodcast·  Join our Facebook group: ⁠https://www.facebook.com/groups/speedstriders/ · 

Our Camp: https://www.runcampkenya.com Even if you aren't planning to pack your bags for Iten, this episode is a masterclass in the Kenyan mindset and the science of high-performance running that you can apply to your own training right at home. Join us as host and coach Hugo pulls back the curtain on why this small village produces more champions than anywhere else on Earth, diving into the "We Culture" of community training and the specific mental tools elite athletes use to conquer the world stage. From the technical benefits of altitude to the simple, powerful lifestyle shifts that can make anyone a stronger runner, this conversation is packed with "Kenyen flat" wisdom and inspiration to fuel your next personal best. Whether you’re a 15-minute miler or chasing a Boston qualifier, tune in to learn how to bring a piece of the "Home of Champions" to your local trails.Mindset Shifts: Learn why the Kenyan "community-first" approach to training beats the "lone wolf" mentality every time.Scientific Insights: Hugo explains how elite training methods can be scaled for everyday runners to improve efficiency and recovery.Cultural Immersion: Hear what life is really like in a town where world record holders pass you on your morning jog.Mental Toughness: Discover the "mental tools" Hugo teaches his athletes to help them push through the toughest miles of a marathon.CHECK OUT OUR NEW WEBSITE HTTPS://WWW.MARATHONJOURNAL.COM We are now on YOUTUBE: https://www.youtube.com/@Lettyruns·  Our website: www.marathonmedia.us ·  Our Instagram: ⁠https://www.instagram.com/runningpodcast/ ·  Our Amazon Storefront: ⁠https://www.amazon.com/shop/runningpodcastWhy You Should Listen:·  Join our Facebook group: ⁠https://www.facebook.com/groups/speedstriders/ ·  Youtube https://www.youtube.com/@RunningPodcast

For a visual, check out our video on YouTube www.youtube.com/@lettyrunsAlso Check out our newest platform www.marathonjournal.com The world of running footwear is undergoing a radical shift! Tune in as we unveil the biggest 2026 running shoe trendsseen at the International Running Expo and The Running Event. The major takeaway? Global challengers like Anta, HiRacer, 910, 361, Kiprun and Swiftwick are bringing high-performance carbon plate shoes to the US market at unprecedented low prices (think $130 super shoes!). We break down the specs of these game-changing, affordable racers and cover the simultaneous rise of max cushion shoes (like the Rad UFO) focused on durability and recovery. Find out which new brand offers the best value for your next marathon and how this price war benefits your training.Thank you for watching! If you enjoyed this content, be sure to give this video a like and subscribe to the channel for more marathon content.🔗 Connect with UsInstagram: https://www.instagram.com/runningpodcast/?hl=en   My personal Strava: https://www.strava.com/athletes/30798607   Website: https://www.marathonmedia.us/  

Feeling the post-marathon blues or struggling with off-season funk? You’re not alone. In this video, Coach Todd from Smart Approach Training breaks down why runners often feel off after a big race — physically, mentally, and hormonally — and shares strategies to reset both body and mind. Learn why rest doesn’t mean regression, how to set mini goals, and why winter training can be the key to long-term progress.Whether you’ve just finished a marathon or are navigating the quieter weeks between races, this video gives practical tips to stay motivated, recover effectively, and plan for your next big running goal. From gentle movement to cross-training and reflection on achievements, Coach Todd explains how to turn downtime into an opportunity for growth.📌 Resources & Connect with Coach Todd:Website: smartapproachtraining.comInstagram: @runcoachtoddFacebook Group: I Love to RunThank you for watching! If you enjoyed this content, be sure to give this video a like and subscribe to the channel for more marathon content.🔗 Connect with UsInstagram: https://www.instagram.com/runningpodcast/?hl=en   My personal Strava: https://www.strava.com/athletes/30798607   Website: https://www.marathonmedia.us/   

In this powerful episode, mental health advocate and runner Tony Rossi helps us confront the most challenging obstacle in running: our own minds. We dive deep into the psychology of performance, providing runners with practical, real-time tools to silence the inner critic and transform self-doubt into genuine mental strength. You will learn about:Identify Your Inner Critic: Recognize the common negative "scripts" your mind uses during a tough run and distinguish between genuine physical fatigue and mental resistance.Interrupt Negative Thinking (The Intervention): Get actionable, real-time tools for reframing thoughts—including how to build personalized, non-cheesy mantras and use evidence-based self-talk to push through the hardest miles.Build Long-Term Mental Resilience: Understand how practicing discomfort, focusing on process goals, and embracing acceptance can train your mind just like your body to achieve consistent self-belief.If you enjoyed this video, please consider subscribing to our channel for more race recaps,  running news, running shoe reviews, and more! Our guest: https://www.instagram.com/tony.rossi/ 🔗 Connect with UsInstagram: https://www.instagram.com/runningpodcast/?hl=en  My personal Strava: https://www.strava.com/athletes/30798607   Website: https://www.marathonmedia.us/   Mental Toughness, Running Psychology, Inner Critic, Self-Doubt, Cognitive Reframing, Runner Mindset, Mental Health, Marathon Training, Race Strategy, Tony Rossi.———————————————————————

Welcome back to the podcast. Today, we're tackling the question that pops up on every new runner's screen: "How do I train for a marathon?" We'll dive deep into the world of marathon training plans and show you why that rigid grid on your fridge is really a flexible blueprint for success. This episode is your guide to navigating the training plan jungle, understanding the "why" behind every long run and tempo workout, and learning how to listen to your body instead of just your watch. You'll learn to become your own coach, embracing the power of flexibility, consistency, and a smart, strategic approach to every mile.Whether you're lacing up for your very first 26.2 or looking for a new way to approach the sport you love, this is the episode for you. We'll cover everything from the importance of the often-overlooked easy runs to the secret sauce of cross-training and the mental fortitude required to go the distance on your own. We’ll also bust common myths, like the idea that walking is a sign of weakness. By the end of this episode, you’ll have the knowledge and confidence to take control of your training, adapt to the unforeseen, and cross that finish line feeling strong, prepared, and proud of the solo journey you’ve completed.Have you ever been lucky enough to get into two major marathons in one season, like Sydney and Chicago or Berlin and New York? It's a great problem to have, but it presents a unique challenge: how do you train for and race both?Guest Info: https://www.instagram.com/knightonruns If you enjoyed this type of information, please consider subscribing to our channel for more race recaps,  running news, running shoe reviews, and more! We are now on YOUTUBE: https://www.youtube.com/@Lettyruns·  Our website: www.marathonmedia.us ·  Our Instagram: ⁠https://www.instagram.com/runningpodcast/ ·  Our Amazon Storefront: ⁠https://www.amazon.com/shop/runningpodcast·  Join our Facebook group: ⁠https://www.facebook.com/groups/speedstriders/ ·  Youtube https://www.youtube.com/@RunningPodcast Discount Codes for Runners: https://www.runswag.com

The Ultramarathon Man Dean Karnazes joins us to go beyond the mileage and discuss the definitive guide to pushing limits—in running and in life. Dean, the man who famously ran 50 marathons in 50 states in 50 days and ate a whole pizza mid-run, reveals how he turned a shocking 30th birthday pivot into a globally recognized business brand.Discover the entrepreneurial strategy behind monetizing extreme endurance, the logistical secrets to managing his massive 50/50/50 project, and the single "mental nugget" he uses to overcome any wall. This is a must-listen for runners, entrepreneurs, and anyone looking for the motivation to reset their career and find their ultimate focus.The Ultimate Pivot: Why Dean quit his corporate job on his 30th birthday and ran 30 miles in silk boxer shorts.Business Hacking: The most effective strategy Dean used to land sponsors and successfully monetize an extreme sport.Logistical Genius: The hidden operational secrets he learned while managing the 50/50/50 challenge.Mental Fortitude: How to build the mental toughness needed to push past perceived limits and the five walls before breakfast.Running for Longevity: His unconventional advice on cross-training, injury prevention, and building muscle as an endurance athlete.The Future: His new venture, Greek Running Tours, and his forecast for the future of the running industry.🔥 Key Discussion PointsDean Karnazes, Ultramarathon Man, Ultra-Runner, Ultra Marathon, Running Podcast, Endurance, Endurance Training, Corporate Pivot, Career Change, 50 Marathons in 50 Days, Business Strategy, Running Motivation, Cross-Training, Injury Prevention, Badwater, Western States.If you enjoyed this type of information, please consider subscribing to our channel for more race recaps,  running news, running shoe reviews, and more! JOIN US IN KENYAWWW.RUNCAMPKENYA.COMWe are now on YOUTUBE: https://www.youtube.com/@Lettyruns·  Our website: www.marathonmedia.us ·  Our Instagram: ⁠https://www.instagram.com/runningpodcast/ ·  Our Amazon Storefront: ⁠https://www.amazon.com/shop/runningpodcast·  Join our Facebook group: ⁠https://www.facebook.com/groups/speedstriders/ ·  Youtube https://www.youtube.com/@RunningPodcast Discount Codes for Runners: https://www.runswag.com

In this myth-busting episode, we dive deep into the age-old warning that has haunted runners for decades: "You're going to destroy your knees." We expose the flaw in the common "wear and tear" analogy, explaining why your body isn't a static machine but a dynamic system built to adapt and grow. We put on our lab coats to reveal the groundbreaking science that turns this myth on its head, detailing how running is actually protectivefor long-term joint health. We'll explain how running strengthens your bones via Wolff's Law and how the repetitive impact acts as a vital pump, nourishing avascular cartilage—the sponge-like tissue that cushions your joints. You'll learn the difference between the constant, static load of excess weight (a proven risk factor for arthritis) and the adaptive, dynamic load of running, which builds stronger, more resilient tissue with every step.We also provide a clear, practical guide for how to run smarter and protect your joints for a lifetime. Learn how to manage impact forces by increasing your cadence (aiming for $\approx 170-180$ steps per minute) and the crucial role of strength training—specifically targeting your glutes and hips—in stabilizing the entire kinetic chain. We address the most common causes of running-related knee pain, explaining that issues like runner's knee are overwhelmingly caused by training errors ("too much, too soon") and muscular imbalances, not a fundamental breakdown of the joint itself. Finally, we explore the vast, unspoken benefits of running, confirming its status as one of the single best activities for boosting your cardiovascular health, metabolic function, and mental well-being.We are now on YOUTUBE: https://www.youtube.com/@Lettyruns·  Our website: www.marathonmedia.us ·  Our Instagram: ⁠https://www.instagram.com/runningpodcast/ ·  Our Amazon Storefront: ⁠https://www.amazon.com/shop/runningpodcast·  Join our Facebook group: ⁠https://www.facebook.com/groups/speedstriders/ ·  Youtube https://www.youtube.com/@RunningPodcast Discount Codes for Runners: https://www.runswag.com

This episode is a deep dive into the coaching art of reading running data, showing listeners how to move beyond simple pace and time to uncover the true story of a race. Coach Erica Weitz  walks us through her process, detailing the specific metrics—from heart rate variability and running power to cadence—that tell her whether an issue was fitness-related, execution-related, or simply down to an off day. She explains how she reconciles the cold hard numbers with the athlete's subjective feedback and outlines the necessary steps to translate complex data into clear, actionable training adjustments for future success. This is a must-listen for any runner who wants to understand how a professional coach analyzes their performance.If you enjoyed this type of information, please consider subscribing to our channel for more race recaps,  running news, running shoe reviews, and more! Our guest is Erica Weitz, www.exclusiveendurance.comWe are now on YOUTUBE: https://www.youtube.com/@Lettyruns·  Our website: www.marathonmedia.us ·  Our Instagram: ⁠https://www.instagram.com/runningpodcast/ ·  Our Amazon Storefront: ⁠https://www.amazon.com/shop/runningpodcast·  Join our Facebook group: ⁠https://www.facebook.com/groups/speedstriders/ ·  Youtube https://www.youtube.com/@RunningPodcast Discount Codes for Runners: https://www.runswag.com