How can a low mileage athlete prepare for a long race without risking injury? Today’s chat is all about how to get the most out of your mileage!

How can a low mileage athlete prepare for a long race without risking injury? Today’s chat is all about how to get the most out of your mileage!

Episode 358: The Mileage Multiplier!

The internet and television are full of products, theories, and training styles that promise to be Game Changers. Today, we discuss the things that actually have changed us for the better throughout our time as runners.

The internet and television are full of products, theories, and training styles that promise to be Game Changers. Today, we discuss the things that actually have changed us for the better throughout our time as runners.

Episode 357: Game Changers

It is Kirk’s wedding week, so we’re keeping things light! Today we recap the 5k he just raced on the track and discuss our thoughts on racing, heat, pacing, and more.

It is Kirk’s wedding week, so we’re keeping things light! Today we recap the 5k he just raced on the track and discuss our thoughts on racing, heat, pacing, and more.

Training Tuesday: Musings on Racing

Corinna is a high level runner, hybrid athlete, Crossfitter, and OCR athlete, but also a great mind in the Sports Nutrition world. Get ready for two hours of a practical, applicable, and relatable conversation about fueling for performance. 

Corinna is a high level runner, hybrid athlete, Crossfitter, and OCR athlete, but also a great mind in the Sports Nutrition world. Get ready for two hours of a practical, applicable, and relatable conversation about fueling for performance.

Episode 355: Corinna Coffin, MS, RD, CSSD

Last week’s interview with Dr Doug shed some great light on the importance of running your best stride. Today we focus on practical skills, drills and tips for improving your body’s ability to run that best stride.

Last week’s interview with Dr Doug shed some great light on the importance of running your best stride. Today we focus on practical skills, drills and tips for improving your body’s ability to run that best stride.

Training Tuesday: Stride Work

Doug Adams

Founder of RunDNA, a 3D gait analysis company, Doug is a wealth of running knowledge. On top of being an expert in the field of stride analysis, Doug also serves as a PT to some of the top runners in both the US and abroad. 

Founder of RunDNA, a 3D gait analysis company, Doug is a wealth of running knowledge. On top of being an expert in the field of stride analysis, Doug also serves as a PT to some of the top runners in both the US and abroad.

Episode 353: Dr Doug Adams

Sob story? Retirement? Embarrassment? Relief? We know Brakken had a tough day at the office in Pennsylvania this weekend and he breaks down exactly what happened, why, and what it means for him moving forward.

Sob story? Retirement? Embarrassment? Relief? We know Brakken had a tough day at the office in Pennsylvania this weekend and he breaks down exactly what happened, why, and what it means for him moving forward.

Training Tuesday: Brakken’s Race Report and Takeaways

Mike Brunette

Twelve years ago, Mike set off on a quest to run a Sub 3 Hour Marathon in every US state. This is that story!

Twelve years ago, Mike set off on a quest to run a Sub 3 Hour Marathon in every US state. This is that story!

Episode 350: Mike Brunette - Sub 3 in Every State

Listeners submitted some good questions this week, so we choose three and drove on in: 1. When should I push through and when should I take a break in training? How should “improving “ feel? 2. How much should I use Pace as a metric for Quality Workouts when preparing for OCR? 3. I just cancelled my upcoming race and signed up for a different one a few months later in the year. Should I keep following my training plan or should I rework the plan based on the new goal?

Listeners submitted some good questions this week, so we choose three and drove on in: 1. When should I push through and when should I take a break in training? How should “improving “ feel? 2. How much should I use Pace as a metric for Quality Workouts when preparing for OCR? 3. I just cancelled my upcoming race and signed up for a different one a few months later in the year. Should I keep following my training plan or should I rework the plan based on the new goal?

Training Tuesday: Three Questions

We have too many training items on our mind this week, so we’re covering multiple topics today! We start with the lessons we had reinforced to us this past weekend about pacing and racing in the heat, and then we progress to warm ups, race strategy, and mental toughness. 

We have too many training items on our mind this week, so we’re covering multiple topics today! We start with the lessons we had reinforced to us this past weekend about pacing and racing in the heat, and then we progress to warm ups, race strategy, and mental toughness.

Training Tuesday: Training Tuesday Long Run!

Two endurance athletes and coaches sit down to talk all things running! We bring you high level running knowledge and present it at a practical level.

Man I’ve been meaning to write a review for this for weeks and keep forgetting, sorry! This has got to be one of the most informative ocr/endurance podcasts I’ve ever listened to. Brakken’s insight and knowledge was the only reason I listened to the previous podcast he was on and to now have that doubled by Kirk’s input is amazing. Thank you for all the great information guys, keep it coming and hope to see you at a race this year!

Very Informative Podcast

Love the back and forth and the training tips are on point! Very knowledgeable and a great listen

Love the style

The Running Public

Our sport is, unfortunately, filled with technical terms and jargon. Today we simplify things for you! We define the most commonly used running terms and give examples of how to incorporate each of them into your training. What is a Tempo Run? How about a Threshold Run? Lactate Threshold vs Anaerobic Threshold vs VO2 max Running Economy What constitutes a Long Run? What are strides and how do I do them? Is vertical oscillation even a thing? Does it matter? What's a Fartlek? and so much more!

Our sport is, unfortunately, filled with technical terms and jargon. Today we simplify things for you! We define the most commonly used running terms and give examples of how to incorporate each of them into your training. <ul><li>What is a Tempo Run? How about a Threshold Run?</li> <li>Lactate Threshold vs Anaerobic Threshold vs VO2 max</li> <li>Running Economy</li> <li>What constitutes a Long Run?</li> <li>What are strides and how do I do them?</li> <li>Is vertical oscillation even a thing? Does it matter?</li> <li>What's a Fartlek?</li> <li>and so much more!</li></ul>

Training Tuesday #3: Running Terminology 101

Hunter McIntyre

Join us for our most entertaining and informative episode to date! Hunter McIntyre is an enigma in every sense of the word and today he takes you on an unprecedented, all-access journey through his life. Hear Hunter as you never have before as he shows us how every experience he's gone through molded him into the mentally bulletproof bulk-pony he is today! Childhood Delinquency Drug Abuse Deep-woods lumberjack Collegiate Wrestler Modeling in Miami Stumbling upon Obstacle Racing CrossFit Games Failure OCR Dominance

Join us for our most entertaining and informative episode to date! Hunter McIntyre is an enigma in every sense of the word and today he takes you on an unprecedented, all-access journey through his life. Hear Hunter as you never have before as he shows us how every experience he's gone through molded him into the mentally bulletproof bulk-pony he is today! <ul><li>Childhood Delinquency</li> <li>Drug Abuse</li> <li>Deep-woods lumberjack</li> <li>Collegiate Wrestler</li> <li>Modeling in Miami</li> <li>Stumbling upon Obstacle Racing</li> <li>CrossFit Games Failure</li> <li>OCR Dominance</li></ul>

Episode 12: Hunter McIntyre - Fastest 200 lb Man on Earth

The people have spoken and the message was clear, so here is an episode totally dedicated to Compromised Running. We fully describe our favorite, go-to workouts so you can become a master at running through fatigue and nailing your obstacle transitions!

The people have spoken and the message was clear, so here is an episode totally dedicated to Compromised Running. We fully describe our favorite, go-to workouts so you can become a master at running through fatigue and nailing your obstacle transitions!

Training Tuesday #5: "Compromised Running" Workouts

The Jacksonville Spartan Sprint taught us a few important lessons about what really matters in OCR and off road racing. Kirk and Brakken analyze the race and give you the tips and advice you need in order to ensure that your 2020 race season goes according to plan! They also give an important PSA to the running community: Watch the US Marathon Olympic Trials! It will be broadcasted live on NBC and NBC Sports at 12:00p EST. You won't regret it!

The Jacksonville Spartan Sprint taught us a few important lessons about what really matters in OCR and off road racing. Kirk and Brakken analyze the race and give you the tips and advice you need in order to ensure that your 2020 race season goes according to plan! They also give an important PSA to the running community: Watch the US Marathon Olympic Trials! It will be broadcasted live on NBC and NBC Sports at 12:00p EST. You won't regret it!

Episode 6: What We Learned in Jacksonville

Quantity vs Quality is the topic of the day! We discuss one of the most popular methods used by world class athletes to achieve their maximal race results.

Quantity vs Quality is the topic of the day! We discuss one of the most popular methods used by world class athletes to achieve their maximal race results.

Training Tuesday #8: 80/20 Training

Ryan Kempson

Ryan Kempson as you've never heard him before! He gives a complete breakdown of his training &amp; racing style and philosophy. The highlights include: Self-healing your injuries and imbalances Ryan's massive focus on recovery and rehab between workouts How to prepare your body for the demands of racing Winning mindset His secret sauce: Deep Water Training

Ryan Kempson as you've never heard him before! He gives a complete breakdown of his training &amp; racing style and philosophy. The highlights include: <ul><li>Self-healing your injuries and imbalances</li> <li>Ryan's massive focus on recovery and rehab between workouts</li> <li>How to prepare your body for the demands of racing</li> <li>Winning mindset</li> <li>His secret sauce: Deep Water Training</li></ul>

Episode 7: Ryan Kempson 

Justin Grunewald

Ultra running stud, FKT machine, and CEO of Brave Like Gabe joins the Public this week for an hour of story telling about wild FKT adventures, training while being a full time medical professional and CEO of a company, running big mileage on little sleep, and running/living with depression and heartbreak. 

Ultra running stud, FKT machine, and CEO of Brave Like Gabe joins the Public this week for an hour of story telling about wild FKT adventures, training while being a full time medical professional and CEO of a company, running big mileage on little sleep, and running/living with depression and heartbreak.

Episode 8: Justin Grunewald

COVID-19 has us all in the same boat: our normal training routine is broken! This episode gives you tips, strategies, and motivation for coming out the other side of this quarantine ready to rock your next race. Whether you have access to a treadmill, a private mountain, or just your living room floor, this episode has you covered!

COVID-19 has us all in the same boat: our normal training routine is broken! This episode gives you tips, strategies, and motivation for coming out the other side of this quarantine ready to rock your next race. Whether you have access to a treadmill, a private mountain, or just your living room floor, this episode has you covered!

Training Tuesday #7: Effectively Training Through the COVID Quarantine

Spartan has announced that Abu Dhabi will host the 2020 World Championship. This episode covers everything you will need in order to be ready! travel advice where to stay what to expect weather  race terrain training prep

Spartan has announced that Abu Dhabi will host the 2020 World Championship. This episode covers everything you will need in order to be ready! <ul><li>travel advice</li> <li>where to stay</li> <li>what to expect</li> <li>weather </li> <li>race terrain</li> <li>training prep</li></ul>

Episode 3: Abu Dhabi Hosts the Spartan World Championship

Dennis Welch

From high school track to road racing, triathlon, and OCR, Dennis has coached every facet of Endurance Racing. Most well known for his outside-the-box training methods using tire dragging and sled pushing, Dennis looks at endurance training from a very unique perspective. Tune in today to hear how he developed his training system and how to best apply it for your own athletic development!

From high school track to road racing, triathlon, and OCR, Dennis has coached every facet of Endurance Racing. Most well known for his outside-the-box training methods using tire dragging and sled pushing, Dennis looks at endurance training from a very unique perspective. Tune in today to hear how he developed his training system and how to best apply it for your own athletic development!

Episode 13: Dennis Welch - Endurance Coach

Carrie Tollefson

Olympian. Mother. Wife. Announcer. Entrepreneur. Carrie Tollefson is all of these things and more. One of the best middle distance runners in US history joins us this week for an episode that will inspire you, make you laugh, and motivate you to be your best self!

Olympian. Mother. Wife. Announcer. Entrepreneur. Carrie Tollefson is all of these things and more. One of the best middle distance runners in US history joins us this week for an episode that will inspire you, make you laugh, and motivate you to be your best self!

Episode 2: Olympian Carrie Tollefson

Olympian Carrie Tollefson joins us to discuss: The importance of the Long Run (and long workouts) Fitting training in no matter your time constraints Quantity vs Quality at different stages in life Her favorite workouts and much more!

Olympian Carrie Tollefson joins us to discuss: <ul><li>The importance of the Long Run (and long workouts)</li> <li>Fitting training in no matter your time constraints</li> <li>Quantity vs Quality at different stages in life</li> <li>Her favorite workouts</li> <li>and much more!</li></ul>

Training Tuesday #2: Train Like an Olympian

Matt B. Davis

Obstacle Racing's original and most well known writer / podcaster / personality swings by to give some unique insight into the Spartan ProTest. He also covers his journey from stand-up comedian to OCR media mogul and finishes up with a chat about his current training and the Nike Vaporfly.

Obstacle Racing's original and most well known writer / podcaster / personality swings by to give some unique insight into the Spartan ProTest. He also covers his journey from stand-up comedian to OCR media mogul and finishes up with a chat about his current training and the Nike Vaporfly.

Episode 4: Matt B. Davis

Our season is shot to pieces and the remaining races are all TBA. What to do with all the fitness we've built? How to attack the rest of the season? Are we all screwed or is there a way to maximize our fitness with the hand we've been dealt? We've got you!

Our season is shot to pieces and the remaining races are all TBA. What to do with all the fitness we've built? How to attack the rest of the season? Are we all screwed or is there a way to maximize our fitness with the hand we've been dealt? We've got you!

Training Tuesday #10: Re-Periodizing This Crazy Season

Alyssa Hawley

OCR Superwoman Alyssa Hawley joins The Public this week for an episode full of training talk! As a former D-1 Softball player, Alyssa has made an incredibly successful transition to endurance racing. Today's episode covers that process in all its glory and agony!

OCR Superwoman Alyssa Hawley joins The Public this week for an episode full of training talk! As a former D-1 Softball player, Alyssa has made an incredibly successful transition to endurance racing. Today's episode covers that process in all its glory and agony!

Episode 9: Alyssa Hawley

After getting sidetracked with nipple chaffing stories, we get down to the business of exploring exactly how to use a treadmill to maximize your training. Is it the most fun? Not always. Can it be the greatest tool a runner has? Absolutely! If you're forced indoors for a workout, this episode is your road map to success!

After getting sidetracked with nipple chaffing stories, we get down to the business of exploring exactly how to use a treadmill to maximize your training. Is it the most fun? Not always. Can it be the greatest tool a runner has? Absolutely! If you're forced indoors for a workout, this episode is your road map to success!

Training Tuesday #9: All Things Treadmill Training

Ryan Woods

Ryan takes us on a journey through his running career. He went from a D1 walk on to an All-American before transitioning off road and becoming a Team USA member and competing for OCR world championships. Throughout it all, Ryan has constantly reinvented his running to remained at the top of his chosen sport.

Ryan takes us on a journey through his running career. He went from a D1 walk on to an All-American before transitioning off road and becoming a Team USA member and competing for OCR world championships. Throughout it all, Ryan has constantly reinvented his running to remained at the top of his chosen sport.

Episode 10: Ryan Woods

As distance runners, we don't always have a sense of comfort with the weight room. However, the weight room can be the difference between a successful season and one that ends in injury and/or disappointment. Today we explore the concept of Strength Training for Runners: What lifts are best for endurance athletes What rep ranges you should be doing How to periodize your lifting to complement your racing  Specific plans for what to do from this day forward to maximize your 2020 race season How to do all this while trapped in your house (if need be)

As distance runners, we don't always have a sense of comfort with the weight room. However, the weight room can be the difference between a successful season and one that ends in injury and/or disappointment. Today we explore the concept of Strength Training for Runners: <ul><li>What lifts are best for endurance athletes</li> <li>What rep ranges you should be doing</li> <li>How to periodize your lifting to complement your racing </li> <li>Specific plans for what to do from this day forward to maximize your 2020 race season</li> <li>How to do all this while trapped in your house (if need be)</li></ul>

Training Tuesday #11: Strength Training & Periodization for Runners

As endurance athletes, we are always one training session away from an injury. When it does hit, we don't have to forgo the rest of our training block! Today's episode is a field guide for how to maintain maximum fitness throughout your recovery process. We touch upon: The best cross-training exercises Our favorite cross-training speed sessions and long workouts A sample week for an injured athlete y mucho mas!

As endurance athletes, we are always one training session away from an injury. When it does hit, we don't have to forgo the rest of our training block! Today's episode is a field guide for how to maintain maximum fitness throughout your recovery process. We touch upon: <ul><li>The best cross-training exercises</li> <li>Our favorite cross-training speed sessions and long workouts</li> <li>A sample week for an injured athlete</li> <li>y mucho mas!</li></ul>

Training Tuesday #4: Cross-Training Through Injury

The 2020 Spartan US National Series kicks off this weekend in Jacksonville Florida! Kirk and Brakken discuss the race course, weather, favorites &amp; underdogs, and predictions.

The 2020 Spartan US National Series kicks off this weekend in Jacksonville Florida! Kirk and Brakken discuss the race course, weather, favorites &amp; underdogs, and predictions.

Episode 5: Jacksonville Spartan Preview

The best self improvement podcast episodes. From improving productivity, to finding purpose in your life to what constitutes freedom, this topic is on anything and everything that can help people to improve their lives. Add episodes you're interested into your queue below!

Best Episodes on Self Improvement, Growth & Development

The best podcast episodes of anyone with an interesting story. With famous guests like Obama, LeBron James, Drake, Oprah Winfrey, Richard Branson, Michelle Obama, Serena Williams, to anyone who has a unique and interesting story to tell. Add episodes you're interested into your queue below!