Spewak Training Podcast

In this episode of the Spewak Training Podcast, Danny Stults and Spewak Training owner Mark Spewak continue their “Steady State Running” listener Q&A with another round of questions covering coaching, training volume, injury prevention, fueling, perspective, and social media.
Mark explains how Spewak Training pairs athletes with coaches based on goals, personality, experience, and coaching style—and why the right coach-athlete relationship is about more than simply assigning someone a training plan. Mark and Danny also discuss how those relationships can evolve over time and why changing coaches can sometimes be a healthy part of an athlete’s development.
The conversation then shifts to adding training volume while reducing injury risk, including the role of sleep, life stress, cross-training, varied terrain, recovery, and gradually increasing training load. Mark also shares how serious health setbacks changed his own relationship with running and taught him to value adaptability, gratitude, and simply being able to train.
They close with a practical discussion about fueling for half marathons and marathons, including practicing nutrition during training, hydration, gels, drink mixes, and finding what works for the individual athlete. Finally, Danny and Mark look at the positive and negative impact social media can have on runners—and why athletes should question what they see instead of assuming every training trend applies to them.
In today's episode, you will hear about such topics as:

• Finding the Right Coach-Athlete Fit
• Adding Mileage and Reducing Injury Risk
• Fueling and Hydration for Distance Running
• Social Media's Impact on Runners

Reach out to Mark Spewak:

Email:
mark@spewaktraining.com

Spewak Training Website:https://spewaktraining.com/

Reach out to Danny Stults:
Instagram:https://www.instagram.com/dstults_._/

Website:https://spewaktraining.com/danny

In this episode of the Spewak Training Podcast, Danny Stults continues the “Steady State Running” series with Spewak Training owner Mark Spewak for the first part of a listener Q&A covering training, coaching, race preparation, and the current state of professional running.
Mark and Danny start with one of the broadest questions in running: how do you actually improve? They discuss why consistency matters more than occasional high-mileage weeks, how runners should build volume gradually, and what everyday athletes can learn from professional runners without simply copying elite training. They also explore what makes a good coach, including adaptability, communication, long-term development, and genuinely believing in an athlete.
The conversation then turns to proper warm-ups for workouts and races, from dynamic movement and easy running to drills, strides, shakeout runs, and preparing the body for harder efforts. Mark and Danny close Part 1 with a lighter debate over Jakob Ingebrigtsen vs. Josh Kerr and what makes their rivalry—and the current era of professional distance running—so entertaining.In today's episode, you will hear about such topics as:

• Consistency and Long-Term Running Improvement
• What Makes a Good Running Coach
• Workout and Race-Day Warm-Ups
• Jakob Ingebrigtsen vs. Josh Kerr

In today's episode, you will hear about such topics as:\
- Consistency and Long-Term Running Improvement
- What Makes a Good Running Coach
- Workout and Race-Day Warm-Ups
- Jakob Ingebrigtsen vs. Josh Kerr
Reach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestl
Email:
mark@spewaktraining.com

Spewak Training Website:https://spewaktraining.com/

Reach out to Danny Stults:

Instagram:https://www.instagram.com/dstults_._/

Website:https://spewaktraining.com/danny

In this episode of the Spewak Training Podcast, Mark Spewak sits down with Caroline Goldberg, a former high school and Denison University runner who was diagnosed with Type 1 diabetes after fainting during a collegiate cross-country race, initially being told endurance sports were too dangerous.

Caroline shares how she learned to keep running through planning and trial-and-error, later training for major marathons and joining Beyond Type 1 for the New York Marathon after struggling to balance fueling and blood sugar.

She explains why she started creating running-and-diabetes content to fill a gap online, describing the daily decision fatigue of managing an insulin pump and continuous glucose monitor during long runs and races. Caroline discusses mindset, resilience, and reframing big races like the Chicago Marathon as a celebration.
In today's episode, you will hear about such topics as:

• Meeting Caroline Through Coffee
• Denison and Early Symptoms
• Diabetes Decisions on Long Runs
• Mindset and Resilience

Follow Caroline Goldberg:Instagram and TikTok at Carothon (C-A-R-O underscore T-H-O-N).

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl
Email: mark@spewaktraining.com

Spewak Training Website:https://spewaktraining.com/

In this episode of the Spewak Training Podcast, host Mark Spewak talks with longtime Spewak Training athlete Alana Shain, joining virtually from the Bay Area, about her path from being a collegiate D3 softball player at Williams College who disliked running to becoming a committed runner during COVID after her gym closed.

Alana shares how a virtual half marathon sparked her love for the sport, led her to chase goals like a sub-two half and a Boston Qualifier, and eventually brought her into the Bay Area’s USATF Pacific Association racing scene with cross country, track, and road racing through teams like Oakland Track Club and a women’s club.

She discusses balancing training with life as a physician, mom, and wife, the value of community and racing skills, and a “bounce back” mindset that helps both in running and work.In today's episode, you will hear about such topics as:

• Virtual Connections and Balance
• Scheduling Runs as a Busy Mom Doctor
• Bounce Back Mentality in Racing
• Bounce Back Mentality in Racing

Follow Alana Shain:

Strava: Alana Shain

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl

mail:
mark@spewaktraining.com

Spewak Training Website:

https://spewaktraining.com/

On a special “Steady State Running” takeover episode of the Spewak Training Podcast, host Danny Stults interviews Tyler Deck Shipley, NYU head coach, two-time All-American at the University of Puget Sound, and an NCAA championship coach.

Shipley recounts his Oregon roots at Forest Grove, college years at Pacific University and Puget Sound, and early coaching stops at Oklahoma State (as a volunteer assistant), Temple, and La Salle before leading NYU.

He explains how New York’s unpredictability—subway rides to Central Park, crowded tracks, and constant logistical changes—forces adaptable coaching focused on long-term aerobic development and health, including learning to back off.

They discuss balancing running with demanding academics, recruiting for intent and energy, the pros/cons of super shoes and other performance trends, building accountability, and NYU’s extensive support staff for a large roster. Shipley shares why he coaches and closes with a brief Sauvie Island Marathon anecdote.

In today's episode, you will hear about such topics as:

• Tyler Origins and Early Coaching
• Evolving Training Philosophy
• Balancing Academics and Running
• Coach Athlete Accountability

Reach out to Danny Stults:
Instagram:https://www.instagram.com/dstults_._/

Website:https://spewaktraining.com/danny

In this solo episode 14 of the Spewak Training Podcast, Mark Spewak reflects on nearly 11 years (about 10.5) of building Spewak Training, crediting the coaching staff and culture for the positive impact on athletes’ lives.

He explains how the coaching landscape has shifted from people mainly wanting individualized training plans based on popular books to today’s increased access to AI-driven options like Runna and Garmin coaching.

While he uses AI for marketing, he emphasizes that the core value of coaching is a personally formulated program paired with a human relationship—balancing performance with health, happiness, and life stress. He shares how his own setbacks, including a neurological issue in 2021, a stroke last fall, and a heart procedure this spring, deepened his empathy and gratitude, reinforcing the philosophy that running should add to life, not stress it.

He also discusses matching athletes with the right coach, prioritizing committed, communicative clients, and previews upcoming Steady State Running coaching-tip content and future interviews led by coach Danny Stults, along with a call to subscribe and request a free consultation via contact@spewaktraining.com.
In today's episode, you will hear about such topics as:

• Eleven Years Coaching
• Human Connection Matters
• Run for Right Reasons
• Community and Joy

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl

Email:
mark@spewaktraining.com

Spewak Training Website:https://spewaktraining.com/

In this episode of the Spewak Training Podcast, host Mark Spewak continues the new “Steady State Running” segment with Spewak Training coach Danny Stults, including a slow handoff as Danny helps lead the series.

Danny shares how the 2013 Boston Marathon tragedy motivated him—once a self-proclaimed mid-distance runner—to commit to qualifying for Boston 2014, leading to a surprise qualifier at the Heart of America Marathon in Columbia, Missouri where he ran 2:42 and placed second.

The conversation then shifts to practical Boston-qualifying guidance: build volume over time beyond short “block” mindsets, let small good habits compound, focus on long-term progress, and avoid overdoing goal marathon pace too early. Mark and Danny also emphasize patience, process, and mindset over outcome-driven training. In today's episode, you will hear about such topics as:

• Boston 2013 Spark
• Build Mileage Foundation - Process Over Outcomes
• Mindset and Commitment
• How To Train Smart Not Just Pace

Reach out to Danny Stults:
Instagram:https://www.instagram.com/dstults_._/

Website:https://spewaktraining.com/danny

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl
Email:
mark@spewaktraining.com

Market Mile Website:
https://www.marketmilestl.com/

In episode 13 of the Spewak Training Podcast, host Mark Spewak interviews longtime friend and Spewak Training community athlete Chloe Cole about her running journey from viewing running as “punishment” in field hockey and lacrosse to training in St. Louis with Big River, qualifying for Boston at the 2015 Chicago Marathon (despite a fast pace group), and running Boston with her sister in 2017.

Chloe shares how moving to Philadelphia, dealing with stress fractures and anemia requiring iron infusions, and shifting to cross-training—especially cycling/spin (including teaching) and later weightlifting—made her stronger and faster, influencing Mark’s coaching philosophy.

As a mom of two, she describes stroller running, balancing priorities, and completing a difficult hot, hilly Cape Girardeau marathon after illness. She details a low-mileage comeback that produced a 3:15:59 PR at Chicago after a C-section and breastfeeding, plus advice for parents to value any amount of training.

In today's episode, you will hear about such topics as:

• How Chloe Started Running
• Strength Training and Health Fixes
• Stroller Runs and New Priorities
• Advice for Running Parents

Reach out to Chloe Cole:

Strava: Chloe Sakes (Cole)

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl

Email:
mark@spewaktraining.com

Market Mile Website:
https://www.marketmilestl.com/

Welcome to episode #11 of the Spewak Training Podcast. In this episode, Mark welcomes Spewak Training Coach Danny Stults to announce a new ongoing podcast segment, “Steady State Running,” designed to deliver more coaching advice and philosophy beyond athlete success stories.

They discuss how they first connected in 2012 at Big River Race Management, Danny’s background coaching and running at a high level, and his emphasis on adapting training day to day rather than relying on static plans, especially amid AI training and social media trends. Danny explains the origin of “Steady State Running” from a tempo route at Southeast Missouri State that symbolized maintaining progress while conditions change, and they talk about balancing training so you can keep doing what you need tomorrow.

They also cover Danny’s current role coaching at Blackburn College (Division III) alongside head coach Noah Dahm and the benefits of well-rounded athletic development.In today's episode, you will hear about such topics as:

• Danny Stults Origins
• Why Running Connects Us
• Adaptation Over Plans
• How New Runners Need Context

Reach out to Danny Stults:
Instagram:https://www.instagram.com/dstults_._/

Website:https://spewaktraining.com/danny

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl

Email:
mark@spewaktraining.com

Market Mile Website:
https://www.marketmilestl.com/

In episode 10 of the Spewak Training Podcast, host Mark Spewak interviews Molly Becker and her coach, Kaitlyn Donahue, about Molly’s running journey from feeling “unathletic” to chasing ambitious goals. After reaching out for coaching around May 2025 ahead of the New York City Marathon, Molly built strong summer fitness but suffered a pelvic stress fracture after racing a half marathon and then the Market Mile. She initially wanted to push through, then chose to defer NYC to protect her long-term health, pivoting to cross-training and rest with Kaitlyn’s guidance while staying motivated through weekly training emails. Molly returned this spring with PRs, including a sub-2-hour half marathon at Indy, a goal she’d pursued for nearly a decade, and now aims for a sub-4:30 at the New York City Marathon.In today's episode, you will hear about such topics as:

• Molly's Origin Story
• Injury and Diagnosis
• Recovery Through Cross Training
• NYC Marathon Comeback

Follow Molly Becker:

Instagram:https://www.instagram.com/mollykbecker/

Strava: Molly Becker

Follow Coach Kaitlyn Donahue:
https://spewaktraining.com/kaitlyn

Follow Coach Mark Spewak:

Instagram:https://www.instagram.com/mspewak10

https://www.instagram.com/spewaktraining/

Website:https://spewaktraining.com

Host Mark Spewak welcomes coach Noah Daum and athlete Dr Dilan Patel to the Spewak Training Podcast to discuss their coach-athlete partnership since 2023, emphasizing injury-aware progress, strong communication, and a long-term approach to running. Dilan shares his endurance background, why he sought coaching after feeling stuck, and how adding strength training with Chuck Beckham at Titanium Fitness improved injury prevention, consistency, and confidence. They describe adapting plans when setbacks occur, including Dilan completing Grandma’s Marathon and shifting from the full Indy marathon to a half via a contingency plan, while targeting the Chicago Marathon in 2025. The conversation also covers why Dilan values coaching as a lifelong learner and how his work as an oncologist at Wash U/Siteman shapes his perspective on health, gratitude, and purpose.In today's episode, you will hear about such topics as:

• Training Origins
• Mindset and Process
• Why Have a Coach
• Strength Training Addition

Follow Coach Noah Daum:
Instagram:https://www.instagram.com/noah_daum/Follow Coach Mark Spewak:
Instagram:https://www.instagram.com/mspewak10https://www.instagram.com/spewaktraining/Website:https://spewaktraining.com

Host Mark Spewak interviews early Spewak Training athletes and husband-wife duo Grant and Erin Lanham about their running and fitness journeys. Erin began coaching to break through a 5K plateau after years with Big River’s South City racing series, improving from 31–33 minute 5Ks to a 25:08 PR and eventually breaking two hours in the half marathon with a 1:56:59 in Springfield (Nov 2021).

Grant initially couldn’t train due to demanding hospital construction work but still raced, later pursuing bigger goals, including a 3:20 marathon at Grandma’s (2018) and a Boston-qualifying time that missed entry by about 40 seconds, plus a sub-1:30 half (Indy).

They discuss the racing community, Spewak Training’s evolution into Spewak Racing with philanthropic impact, adapting to setbacks, strength training at Titanium Fitness with coach Chuck Beckham, and Erin’s diagnosis of a genetic syndrome following peripheral neuropathy while staying committed to long-term health.In today's episode, you will hear about such topics as:

• How They Met Running
• Community and Giving Back
• From Training to Racing Team
• Redefining Fitness and Joy

Follow Grant & Erin Lanham on Stava

In this episode of the Spewak Training Podcast, host Mark Spewak interviews longtime athlete and community leader Stephanie True in her first-ever podcast appearance. They reflect on starting their coaching relationship in 2019, Stephanie’s role in launching the “Miles for Mark” campaign after Mark’s stroke in fall 2025, and how that community support impacted his recovery. Stephanie shares why she decided to hire a coach, how personalized training helped her develop as a competitor, and her evolving mindset through process goals. She also recounts her Boston Marathon experiences, including the extreme 2018 race, a solo COVID-era Boston run in St. Louis, and her appreciation for the event’s meaning. Finally, she discusses leading Go St. Louis’s Students on the GO program, which now serves about 150 students training for a 10K or half marathon, and how running has shifted from solo miles to friendships and community.In today's episode, you will hear about such topics as:

• Why She Got a Coach
• Chasing Boston Dreams
• Miles for Mark
• From Solo to Community

Follow Stephanie True:
Instagram:https://www.instagram.com/smtrue23/

Follow Coach Mark Spewak:
Website:https://spewaktraining.com/mark

In this episode of the Spewak Training Podcast, Host Mark Spewak welcomes Spewak Training coach Jill Finklang and athlete Carter Jensen for their first podcast appearances to highlight their athlete-coach relationship, which began in July/August 2023 after Carter’s wedding while he was in law school. Carter explains he hired a coach for honest feedback, guidance, and to avoid overtraining. He chose Jill based on teammates’ recommendations and her reputation for straightforward communication. Jill describes a bigger-picture coaching philosophy that balances running with life stressors, including Carter’s bar exam, emphasizing longevity, gratitude, and disciplined training. They recap Carter’s first marathon at the Houston Marathon, where he ran 3:04 with smart pacing, supported by teammates and with Jill racing as well; Jill notes they planned a year ahead and praised Carter’s commitment, patience, and execution. In today's episode, you will hear about such topics as:

• Why Hire a Coach
• Big Picture Coaching
• Jill Breaks Down Success
• Beyond Training Relationship

Follow Carter Jensen:
Instagram:https://www.instagram.com/carterjensen44/

Follow Coach Mark Spewak:
Website:https://spewaktraining.com/jill-finklang

In episode five of the Spewak Training Podcast, host Mark Spewak interviews longtime athlete Carlos Briseño about nearly a decade of working together, from Carlos first reaching out in 2016 after hitting a plateau to seeking structure, strategy, and community. Carlos recounts early PRs, lessons learned from races like Cowbell, and his breakthrough at the 2018 Go! St. Louis Half Marathon, where he ran 1:27:02 after years chasing sub-90. They discuss Carlos moving to San Francisco after earning his PhD at WashU, finding a new running home with San Francisco Road Runners, and meeting his wife Margaret through the club and church, with a baby on the way. They close with Carlos’s recent focus on strength training with Emily, lifestyle changes, staying injury-free, and running a marathon PR at CIM.In today's episode, you will hear about such topics as:

• Carlos Briseño & Mark Spewak - First Meeting Chemistry
• Chasing Sub 90
• Strength Training Breakthrough
• Running Club Changed Everything

Follow Carlos Briseño:

Instagram:https://www.instagram.com/cabeca21/

In this episode of the Spewak Training Podcast, host Mark Spewak is joined by Coach Kaitlyn Donahue and runner Emily Shor for their first-ever podcast appearance. Emily shares how she initially felt terrified and vulnerable reaching out for coaching, worrying she’d be judged for her pace, and how Kaitlyn’s supportive, flexible approach helped her get faster while prioritizing safety and work-life balance. Emily reflects on her Chicago Marathon experience, then discusses a stress fracture discovered about a year ago that required six to eight weeks off running.
She explains how Kaitlyn guided her through cross training—especially on the Peloton—to maintain fitness, then eased her back with walk-run progression ahead of the New York City Marathon. Emily describes being nervous about re-injury during the New York build but ultimately PR’ing on the hillier NYC course, crediting resilience, patience, and gratitude for being able to run again.
The conversation highlights the atmosphere of major marathons, with Emily describing NYC’s massive crowds, runner community, and the support of strangers, including seeing front-of-the-pack runners stay to cheer later finishers. Mark and Kaitlyn emphasize the value of mindset, accountability, and long-term sustainability in the sport, not just chasing PRs.
Emily shares that coaching helped her feel “hooked,” improved her structure compared to earlier self-guided training, and inspired her to sign up for Chicago again this fall. She also mentions a long-term goal of running a race in every state and hopes to still love running in five years.
In today's episode, you will hear about such topics as:

• Taking the Leap: The Fear of Reaching Out for a Coach
• Rebuilding with Cross-Training: The Road Back to NYC Marathon
• Two Years of Progress: Accountability, Structure, and Loving the Process
• Chicago Marathon Highs… Then the Stress Fracture Setback

Follow Emily Shor:
Instagram:https://www.instagram.com/emshor214/

Follow Coach Kaitlyn Donahue:
https://spewaktraining.com/kaitlyn

In this episode of the Spewak Training Podcast, Mark Spewak shares his personal experience with suffering two strokes and how it inspired him to speak publicly for the first time. Joined by Krysta Owings, who is also a stroke survivor and member of the Spewak racing team, the duo discuss their journeys of recovery and resilience. They reflect on the support from their families, the importance of raising stroke awareness, and their motivations to continue competing in marathons.

Together, they are fundraising for Team Teddy, an organization that supports stroke survivors and their families. Krysta also shares her motivation and goals as she prepares for the Paris and Chicago Marathons under Mark's coaching.In today's episode, you will hear about such topics as:

• Discussing Stroke Awareness and Survivorship
• Mark's Detailed Stroke Experience
• Connecting Through Spewak Racing Team
• Resilience and Moving Forward

Follow Krysta Owings:
Instagram:https://www.instagram.com/krysta_owings/

Follow Coach Mark Spewak:
Instagram:https://www.instagram.com/mspewak10https://www.instagram.com/spewaktraining/Website:https://spewaktraining.com/mark

Chasing Athletic Dreams: Tim Oh's Journey to Boston with Coach Julia GriffeyIn this second episode of the Spewak Training Podcast, host Mark Spewak is joined by Coach Julia Griffey and athlete Tim Oh. They discuss Tim's path from a high school runner to a Boston Marathon qualifier under Julia's guidance. Despite initial coaching hurdles, Tim found the personalized support he needed with Julia, culminating in a memorable Boston Marathon experience. The episode highlights the importance of community, individualized coaching, and the deep connections formed through shared athletic goals. Hear about Tim's journey, Julia's coaching philosophy, and the powerful bond they've created along the way.
In today's episode, you will hear about such topics as:

• Tim Oh's Running Journey Before Spewak Training
• Coaching Experience with Julia
• Boston Marathon Reflections
• Community and Friendships at Spewak Training

Follow Tim Oh:
Instagram:https://www.instagram.com/timoh23/

Follow Coach Julia Griffey:
Instagram: https://www.instagram.com/julia_k_griffey/

Transformative Journeys: From Hospital Bed to Marathon Success with Nicole Shepherds

In this inaugural episode of the Spewak Training Podcast, host Mark Spewak interviews Nicole Shepherds, A dog groomer, yogi & an inspiring athlete, and her Spewak Training Coach Dan Staples. Despite a remote relationship and current snowstorm, the trio discuss Nicole's significant progress over two years under Dan's guidance. Nicole shares her initial uncertainties about hiring a coach and how structured training led to remarkable improvements. Dan highlights her dedication and substantial time gains in marathons. The discussion delves into Nicole's passion for running, her charity work with St. Jude, and her journey from post-illness recovery to completing ten marathons and raising $100,000. They also touch on her fundraising strategies and the importance of purpose in running.
In today's episode, you will hear about such topics as:

• Nicole's Journey to Hiring a Running Coach
• Coach Staples on Nicole's Progress
• Nicole's Passion for Running and Fundraising
• The Impact of St. Jude on Nicole's Running

Follow Nicole to keep up with her continuing journey:
Instagram:https://www.instagram.com/coleyrenee_thedoggrommingyogi/

Follow Coach Dan:
Instagram:https://www.instagram.com/coach_danstaples/https://spewaktraining.com/dan