Run Culture Podcast

What separates a good coach from a great one?

I had the absolute privilege of chatting with Mike Smith, former NAU coach and now leading Nike Swoosh TC, coaching some of the world's best distance runners.

We chatted about Parker Wolfe, Ethan Strand and Nico Young, their transition into professional running, building a great training culture and finding an edge through creativity.

But what I enjoyed most was hearing Mike talk about the human side of coaching.
The importance of listening. Understanding an athlete's fears. Building trust. Having honest conversations. And helping people become more than just better runners.

We also got into what Pat Henner, Jack Daniels and Chris Miltenberg have taught him about humility, friendship and coaching with genuine care.

Mike's a pretty special thinker, but what stood out most was how generous, thoughtful and genuine he was with every answer.

I came away from this one feeling pretty inspired and with plenty to reflect on in my own coaching.

A really valuable listen for any runner, coach or anyone interested in helping people get the best out of themselves.

Huge thanks to Mike for his time and to Chris Miltenberg for making the conversation possible.

🎧 Run Culture Podcast - Episode 208

What if your biggest race-day limiter isn’t fitness- but your mindset?In this episode, Shannon Thompson, a mental performance coach for elite distance runners in Flagstaff, shares practical tools to help you race with less fear and more freedom.We explore: The mountain and the weather - understanding fear and anxiety when racing gets tough. The heart of the race - deciding who you want to be and how you want to show up in the race. A loose race plan - focusing less on outcomes and more on what you can control: staying present and committing to the actions you can take, regardless of how you feel.Packed with insights for runners and coaches at every level. Listen now on Spotify and Apple Podcasts.Explore Shannon’s work: Website: https://shannonthompsonmpc.com/

Focus Sessions: https://shannonthompsonmpc.com/focus-session-series/

Free Session 1: https://shannonthompsonmpc.com/2026-fall-focus-session-series-session-one/

Register for the 7-session summary: https://portal.campnetwork.com/Register/Register.php?camp_id=396864

In Ep 206 of the Run Culture Podcast, Archer Hewett joins host and training partner; Liam Hemmingway and his coach Dane Verwey for a chat about his recent 2026 Glasgow Commonwealth Games experience!

Over the past 4 years there have been several points where Archie wasn’t sure he wanted to continue 'competitive running'.Fast forward a few years and he’s representing Australia at the Commonwealth Games and finishing 4th in the Men's T20 1500m.Dane, Liam and Archie get into the whole journey - losing the love for running through COVID, finding para-athletics, building confidence, dealing with nerves, training, nutrition and getting his head right when it matters.We also get into the stuff around the racing that you don’t always hear about. Spain. Glasgow. Life on the road. Drug testing at 9:30pm the night before the race. And probably most importantly, finding the people and environment that make you feel like you actually belong.There’s a lot in this one.And Archie’s definitely not done yet.Latest episode of the Run Culture Podcast - out now wherever you listen.

Sometimes you finish a conversation and just sit with it for a while.That was this one with Coach Chris Miltenberg.Chris is one of the most respected coaches in American distance running - currently at UNC, with previous stops at Stanford and Georgetown - but what stood out most in this chat wasn't just the results, the Olympians, or the NCAA success. It was the depth of thought behind how he coaches people.We spoke about what keeps the fire burning after more than 20 years in the college system, why curiosity matters more than ever, and how coaching today is about so much more than workouts, splits, and physiology. Chris opened up about the importance of controlling the narrative, building trust, reducing "energy bleed," and helping athletes stay focused in a world full of noise, comparison, and distraction. There is so much gold in this episode for runners, coaches, parents, and anyone trying to pursue excellence over the long term.We get into:why the best athletes still just want to be coachedhow routines and "living your life like a clock" can change performancewhat great coaches really do beyond the X's and O'show to hold high standards without breaking peoplewhat modern athletes are up against mentally and emotionallywhy consistency in life leads to consistency in training - and eventually racingand how legacy is built not through ego, but through showing up and helping people get better every dayChris also shares honest thoughts on the current NCAA landscape, the challenges facing young athletes, and why he still feels excited to build, learn, and evolve.This one is packed with wisdom. If you're a coach trying to guide athletes well, or a runner trying to stay sharp, grounded, and focused in a noisy world, I think you'll get a lot from this conversation.Listen now to my chat with Coach Chris Miltenberg on the Run Culture Podcast.

For those of us living in a society that increasingly prioritises productivity, speed, efficiency and endless optimisation… this episode of the Run Culture Podcast feels more relevant now than ever.

Honestly, this is still one of my favourite conversations I’ve had on the podcast.

In a world overflowing with AI, ChatGPT, data, metrics, tests, strategies and endless “second-hand information”… I think this discussion with Dr Carl Woods is incredibly important listening.

Carl is a scientist and researcher at Victoria University who explores learning, skill and performance through an ecological and anthropological lens.

One idea from this episode that has really stayed with me:

“Certain non-western societies don’t use words like efficient, rapid or fast to describe expert performance… they use words like cautious, attentive and responsive.” That says a lot.

We discuss:

- the overload of “second-hand information” in modern sport.

- why lived experience and “inhabitant knowledge” still matter deeply.

- embracing uncertainty and the wisdom of not always knowing.

- slowing down enough to properly attend to the environment around you.

-what actually defines mastery, expertise and skill.

A lot of truly skilled performers aren’t just great information collectors - they’re deeply attuned to context.

They know what to pay attention to, when to act, and when to patiently wait.

I genuinely think this is one worth sitting down with over the weekend.

Thanks again Dr Carl Woods for such a fascinating conversation. It honestly feels even more relevant today!

A few years ago, US run coach; Brad Hudson told me to read 'Peak' by Dr. Marc Bubbs - and it genuinely changed how I think about performance.

So it was pretty special to finally sit down with Marc.

For those who don’t know him - Dr. Bubbs is a performance nutritionist who’s worked with Olympic athletes and pro teams (including Canadian Olympic programs), and he’s spent years in high performance sport figuring out what actually moves the needle.

We got into the stuff that matters:– why your training session isn’t the main event… it’s the other 22 hours.

– how sleep, nutrition and life stress quietly drive performance (or hold it back).

– why most runners are either overthinking or under-fuelling.

– and how the best athletes just keep nailing the basics, over and over again.

No gimmicks here. Just really solid thinking that’ll probably make you reflect on what you’re doing day to day.

If you’re chasing improvement — or just feel a bit stuck — I think you’ll get a lot out of it.

Have a listen.

You can find more from Dr Marc Bubbs at http://www.drbubbs.com/, his podcast: The Performance Nutrition Podcast, or on Instagram and YouTube.

Have you ever been curious what actually happens at the top end of the sport?This week I sat down with Alex Ostberg - professional assistant coach at Nike Swoosh Track Club in Eugene under Jerry Schumacher - fresh off Charlie Hicks’ phenomenal 2:04:35 at the Boston Marathon, one of the fastest American performances we’ve seen..... to be honest… it’s not what most people think.It’s not reckless - but it’s definitely not always, 'lets play it safe' either. It’s high risk, taken at the right time. Years of consistency, massive aerobic bases, fundamentals done properly… and then when it’s there - they lean in. Not stupidly, just enough. We get into what elite athletes are actually like - the habits, the mindset, the monotony, the discipline - and why the best in the world are usually just the best at doing the basics over and over again. No secret sauce. Just timing, patience, and getting the most out of the fitness they’ve built.Alex also shares how he sees coaching at that level - like a GPS. The athlete’s driving, he’s just guiding. Knowing when to push, when to pull back, and protecting the one thing that matters most… consistency. If you’ve ever wondered what it really takes to get to that level - this one will hit.Full episode now live on the Run Culture Podcast.If you’re keen to hear more from Alex Ostberg, check out his Substack newsletter The Rundown or listen to him on The Running Effect Podcast.

EPISODE 201 IS LIVE!

This week I’m joined by Sonia Savage from @balanced_life_nutrition to chat about something that probably deserves way more attention in running circles: gut health.

The bias amongst runners when it comes to performance is to over index the 'work' proponent of training...it's visible and linear thinking would suggest 'train harder = win easier' ...but as Sonia explains it's a bit more complex than that...the gut can heavily influence energy, recovery, immune function, hormones, mood and how well you actually adapt to training.

We get into:

• why the gut is often called the second brain

• how gut health affects serotonin, dopamine and focus

• the link between the gut, iron levels and inflammation

• why some runners keep getting sick or flat after big efforts

• good vs bad bacteria, fibre, probiotics and food diversity

• common gut irritants like gluten, dairy and processed sports nutrition

• practical ways to improve gut health without overcomplicating it.

Plenty in this one for runners who want to understand the bigger picture a bit better — not just how to train hard, but how to actually absorb the work and stay healthy enough to keep improving.

Listen now on the Run Culture Podcast.

If you want to reach out to Sonia or find out more be sure to go to: @balanced_life_nutrition

How does a team go from never making NCAA Nationals… to becoming D2 national champions?
That’s what I wanted to understand in this episode, when I sat down with Wingate Head Coach @poldomenechf
In 2021 Wingate had never made the national championships. Two years later they won the whole thing.
What fascinated me wasn’t just the result- it was the system behind it.
We talked about building belief in athletes who weren’t big recruits, the role of aerobic development and threshold training, and how they’ve created a culture where athletes just keep improving year after year.
We also spoke about the NCAA pathway for young runners- something a lot of Australian athletes are curious about.
There’s a lot of wisdom in this one. If you enjoy conversations about coaching, development, and the culture of distance running, I think you’ll really enjoy this episode. Out now on the Run Culture Podcast.
Episode 200 I might add!! Now, that's 200 conversations more wiser than when I started this project.
If you enjoyed this chat and are interested to find out more or follow Wingate College's progress over the coming years be sure to go to @wingatexctf

In distance running it’s easy to chase splits, mileage and PBs — and let your happiness depend on them.But the best teams build culture.On the Run Culture podcast, Jack Mullaney — Head Coach of Northern Arizona Elite, one of the premier professional running teams in the world — shared how he measures success: by how aligned he is each day with his values, the 5 C’s.Consistency – stack the daysConnection – keep it honest, build real relationshipsCompassion – look out for your teammates, be kind to yourselfCompetition – aim bigCuriosity – never stop wondering, keep learning, enjoy the processSimple ideas.But when a team truly lives them, something special happens.Running might look like an individual sport…but the best athletes rarely do it alone.Find your people.Show up for them.Heat the room.

I’ve been thinking a lot lately about why some athletes can train well but struggle to express it on race day. This conversation with Richy Bennett on the Run Culture Podcast goes deep into that space. Richy hails from Torquay, Victoria and is a highly respected performance psychologist turned mentor. Richy has spent years working with elite performers- Olympic athletes and professional surfers. He brings a grounded understanding of how the mind and body actually work under pressure. No hype. No mental gymnastics. Just awareness, breath, and trust. We talked about performance anxiety and why it’s not something to eliminate, but something to understand. About breathing as a way to settle the nervous system before a race. About how perfectionism can slowly drain the joy and freedom from sport. And about recovery — not just physically, but mentally. One of the big themes was mastery versus control. The idea that great performances aren’t forced — they’re created. And when things don’t go to plan, the best athletes know how to respond without spiralling. This episode is for runners who feel stuck in their heads, who overthink, who want to find a more sustainable way to perform and enjoy their running. It’s a conversation that has stayed with me. Listen on the Run Culture Podcast.

Follow Richy's offerings and work at: www.richybennett.org

The best coaches don’t just follow programs — they see things. They can watch a runner jog in warm-up and know when today’s session needs to change. They read belief, energy, confidence, and tension —not just splits and data. In this episode, I sit down with Sean Brosnan — best known for transforming Newbury Park High School into a US powerhouse — to go deep into the craft of coaching. We talk about:• the coach’s eye — what great coaches notice that others miss• why belief often matters more than the workout• learning through apprenticeships and curiosity• building culture and energy• why great coaching lives between art + science. Sean’s book, Beyond Fast (co-written with Chris Lear), was what really pulled me back into his story. It’s not a program — it’s a look into how great coaches think, observe, and adapt. I couldn’t put it down. If you enjoyed this episode:• grab a copy of Beyond Fast• follow Sean on Instagram @therealseanbrosnan• and keep an eye on the pro team he’s beginning to build in Flagstaff — a long-term project that’ll be fascinating to watch unfold over the coming years. Listen now — Run Culture Podcast(Link in bio)

What if running better wasn’t about doing more…but about feeling safer, calmer, and more connected in your movement?In Episode 195 of the Run Culture Podcast, I sit down with movement specialist and running coach Lawrence Van Lingen to explore:• the nervous system’s role in injury recovery• why trust matters more than cues• how culture shapes the way we run• and why joy might be the most underrated performance tool of allThis is a conversation about moving with your body, not against it. Listen now — Episode 196

If you liked this chat follow @Lawrencevanlingen on his website, youtube or instagram.

Kicking off 2026 with a special one.I sat down with my sister-in-law Simone McInnes andmy brother Ned Verwey, fresh off the Valencia Marathon — where Sim had an incredible performance (running 2:34), capping off a genuine breakthrough year!In 12 months she’s taken ~8 minutes off her marathon PB, cracked 2:40 for the first time, and showed what can happen when consistency, belief, and patience finally line up.We chat about:• what actually changed this year.• lessons from marathons that didn’t go to plan.• race day at Valencia.• training and playing the long gameBreakthrough years don’t just happen — and there’s a lot here for anyone chasing a long-term goal, running or otherwise.Episode out now!Happy New Year Everyone!

🎙️ Today’s episode of the Run Culture Podcast is a little different.

A few weeks ago, I sat down with @petedutton_runs — someone I’ve coached for the past 5 years — for a conversation that goes far beyond running.

We talked about identity beyond sport, the weight of expectations, managing overwhelming thoughts, and what happens when running stops being the thing that defines you.

Pete opens up about acceptance, fear, relationships, and how creative writing helped him reconnect with himself. This episode isn’t about PBs or performance… it’s about finding joy, perspective, and authenticity — on and off the run.

If you’ve ever felt lost when motivation fades, injured, or questioning who you are without your sport, this one will land.

🎧 Out now — link in bio

NEW EPISODE OUT TODAY!‘Marathon Excellence for Everyone’ — with John Davis.Back by very popular demand… John Davis returns to the Run Culture Podcast!Last month, John released his new book ‘Marathon Excellence for Everyone’, and today we dive straight into how to build a smart, adaptable marathon training plan.If you heard John’s first appearance (Ep 52, Season 2: What is Full Spectrum Training?), you’ll know why it became one of our most-shared episodes ever. So many runners reshaped how they structured their training after that chat. Today is the perfect extension of that hit episode — but focused entirely on marathon training.We unpack key ideas from Chapter 7, including:• how to structure a marathon plan from the finish line backwards• supportive vs. specific phases• long tempos, Kenyan progressions & double-threshold balance• how to make confident decisions when sculpting your plan• the principles behind the workouts that actually matter.If you’re a marathoner or coach wanting clarity, insight, and practical guidance — this one’s gold. Tune in, enjoy it, and if it helps you, send John a thank-you. He’s incredibly generous with his knowledge. About John J. DavisJohn J. Davis is a coach, writer & scientist with 12+ years of experience coaching runners from beginners to elite-field competitors. He holds a Ph.D. in human performance and has presented internationally on running injuries and performance. He owns a 2:29 marathon PB. Links Buy the Book Amazon (US): https://www.amazon.com/dp/B0FNRPHLRY Amazon (Metric): https://www.amazon.com/dp/B0FNRPHLRY(Available on most local Amazon sites) Book Landing PagesMarathonExcellence.comMarathonExcellence.com (Metric) John’s WorkWebsite: RunningWritings.comNewsletter: http://runningwritings.com/newsX/Twitter: @JDRunsInstagram: @runningwritings

Run Culture Podcast — Episode 192“Learning the Marathon: with Ned Verwey”This week I sit down with my brother and fellow Run Culture coach, Nedra (Ned Verwey), who just ran a five-minute PB at the 2025 Melbourne Marathon — 2:31:02!We talk about the journey from his Ballarat “Boom or Bust” build earlier in the year to putting it all together in Melbourne — what changed, what worked, and what he learned along the way.Ned shares the key sessions, the mental battle up the Tan, and how he found better rhythm and confidence throughout this build.To wrap up, we dive into coaching — and the principles he’s come to believe in: full-spectrum training, functional volumes, individualising the process, flexible consistency, coaching the whole person, and the importance of ‘wanting’ rather than ‘having’ to train.A grounded chat about patience, consistency, and what it really means to keep mastering the 'thon. Ned currently has a couple of coaching spots available — if you’re interested in working with him, email dsverwey@gmail.com or message either of us on socials to enquire.

Ready to SLOW DOWN and truly SEE?

In our fast-paced world, revisiting past insights can be a game changer! This year, I’m excited to re-release some of the most impactful episodes of the Run Culture Podcast!

This week's episode is the unforgettable conversation I had with Jozef Frucek, the creative mind behind Fighting Monkey.

Are you caught up in the performance metrics, GPS data, and Strava stats? If so, this episode is for you! Jozef dives deep into the challenges of modern culture, reminding us of the invaluable treasure of tacit knowledge. He beautifully articulates the importance of diversity, intuition, and the artistry of movement—elements often overshadowed by efficiency and measurement.Whether you’re ready to rethink your training or simply curious about a holistic approach to movement, don’t miss this transformative discussion. Lace up your shoes, grab your headphones, and join us for a fresh perspective on your movement practice!@fightingmonkey_practice

*New Episode Alert!* Join us on the Run Culture Podcast as we dive deep with the incredible @hennie_bridgman! Hennie shares her inspiring journey through the highs and lows of running—from early successes to overcoming osteoporosis and navigating a tumultuous relationship with the sport. Discover how she transformed her struggles into strength, rediscovering her identity through love, art, psychology, sociology, and coaching! Hennie emphasizes the importance of self-compassion and running for the love of it, not just for accolades. With invaluable lessons for young athletes, she reminds us that results are just numbers—it's the journey that truly matters! Tune in for a heartfelt conversation that encourages introspection and resilience! *Trigger Warning:* This episode touches on sensitive topics, so listener discretion is advised. If you find this podcast helpful, let Hennie know! Interested in run coaching or personal training? Reach out to her at @fitterlife.pt or visit http://www.fitterlife.com.au/! Don't miss out on this enlightening episode!

🌟 Exciting news from the Run Culture Podcast! 🎙️ Today, I had an incredible conversation with Charlie Kyberd, an athlete I've had the pleasure of coaching as part of the Run Culture Owls over the past two years. It's been a journey of mutual growth, where Charlie has taught me just as much about sports psychology as I've shared with him.

Prepare to be amazed as you listen to Charlie's insightful and eclectic mind at work! While his wit and intellect are among his greatest strengths, they have also posed challenges on race day. After a couple of years of stagnation in the 1500m and 800m events, Charlie has just come off an amazing track season, achieving 8 personal bests!

In our chat, we dive into what sparked this breakthrough: his decision to take a gap year to focus on his dream of running the times needed for US college, his transformative training trip to Kenya, the power of belonging to a supportive team, and his relentless curiosity. We discuss his self-awareness, the ability to take constructive critique, and the invaluable insights he gained from sport psychology mentor; Richie Bennett, that helped him conquer race day nerves.

Good luck, Charlie Kyberd! Your journey is a testament to the power of perseverance and growth. You’ll always be an Owl, and I can't wait to see what amazing experiences await you at Wingate University! 🦉