The RunDot Running Podcast

If you use a running watch or another device to track your workouts, you probably have plenty of data to dig into after a run. But what does all that running form data actually tell you? Coaches Brady Hoover and Ryan Tibball return to the podcast to break it all down. From vertical oscillation and stride length to cadence and ground contact time, they explain what these metrics mean, what they look for, and how to use the information to better understand your running. Brady and Ryan also explore how running form metrics relate to the data you're probably more familiar with, including pace, heart rate, and power zones. And what should you pay attention to on race day? They've got that covered, too! Whether you're a data enthusiast or simply curious about what your watch is telling you, this episode will help you make sense of your run form metrics and understand how they can inform your training and racing.

Meb Keflezighi is one of the most decorated runners in American history. He is the first person to win both the Boston Marathon and New York City Marathon and medal in the Olympic marathon and he's accomplished plenty beyond the finish line. Meb is also a bestselling author, entrepreneur, and RunDot Coach committed to helping runners become the best versions of themselves. In this episode, Carrie and Meb look back on his legendary career, from the infamous slip at the Olympics to his unforgettable victories in Boston and New York. Meb shares the lessons he's learned throughout his career and how he applies them to coaching athletes. They also discuss Meb's passion for giving back, the importance of coaching and mentorship, and his desire to help move the sport forward for the next generation of runners. And the big question: Is Meb hanging up the running shoes for good? You'll have to listen to find out!

As a runner, you've probably dealt with your fair share of aches, niggles, and injuries. But being injury-prone doesn't mean you can't succeed, it may just mean giving your body a little extra attention. This week, Dr. B.J. Leeper joins the podcast to share strategies for staying healthy and continuing to train when injuries seem to be a recurring challenge. B.J. breaks down common injuries, how everyday mistakes can contribute to them, and how to tell the difference between normal discomfort and pain that means you should stop. We also discuss the importance of adapting your training to meet your needs. Plus, B.J. shares tips for stretching, mobility, and recovery tools that can help keep your body healthy and moving. Finally, B.J. introduces his newest offering, Leeper Labs, which provides virtual consultations for athletes looking for additional guidance. If you've ever felt like injuries are holding you back from reaching your running goals, this episode is packed with advice to help you keep moving forward.

With so many running shoes on the market, choosing the right pair can feel overwhelming, whether you're buying your first pair or thinking about trying a new brand. This week, Coach Nolan McKenna returns to the podcast to help us navigate the world of running shoes and find the right fit for our individual needs. Nolan works at a running shoe store and recently represented Team USA at the Ultramarathon World Championships in India, so he’s logged plenty of miles in all kinds of shoes. Nolan walks us through the steps he takes with runners looking for new shoes and shares some of the biggest mistakes runners make when choosing a pair (so you can learn from others who figured it out the hard way). He also breaks down what really matters when selecting a shoe, why color and style shouldn't be the deciding factors, how many pairs you should have in rotation, and when it's time to replace them. By the end of this episode, you'll be ready to head to your local running store with the right questions to help you find your perfect pair.

Do you really need to train for a 5K? Absolutely! The 5K is one of the most popular race distances for a reason. It’s short enough to be brutal, but long enough to really test your fitness, and proper training can make a huge difference on race day. Coach Brady Hoover joins Carrie to break down how to train for your next 5K and how RunDot can help. Brady explains what a typical 5K training plan looks like for athletes of all levels, why speed work is essential for hitting your goal pace, and how easy runs and recovery days play an important role in getting faster. They also tackle some of the most common race-day challenges and share how to prepare for them ahead of time so they don’t catch you by surprise. Whether you’re training for your first 5K, chasing a new PR, or crossing the finish line wondering if you had a little more left in the tank, this episode is for you!

Do you have big goals but aren't sure how to turn them into a clear plan? This episode is for you. Legendary running and triathlon coach Bobby McGee returns to the podcast to share his four-level goal-setting framework, helping endurance athletes move beyond outcome-based goals and focus on the daily habits and processes that drive long-term success. Bobby also explores the mental side of performance, including emotional regulation, mental warm-ups, and self-awareness during training. He explains how tools like RaceX and TrainX scores can help athletes connect their training data with the choices they make both mentally and physically. One of the biggest takeaways? Every workout should have a purpose. Training with intention leads to greater consistency, confidence, and performance. Whether you're chasing a personal best or simply looking to train smarter, this episode is packed with practical advice to help you reach your goals.

You know they're important, and they're listed in nearly every workout but do you actually do your warm-up and cooldown every session? Coaches Elizabeth James and Ryan Tibball join the podcast to break down everything you need to know about warming up and cooling down. They explain the physiology behind a proper warm-up, how long it should be, and how to tailor it to the type of workout you're about to tackle. They also dive into stretching, including when to stretch and which types of stretching are most effective. Then, after a hard session, you can't just stop. Elizabeth and Ryan explain why a proper cooldown matters and how gradually bringing your heart, lungs, and muscles back to baseline can help kick-start recovery before your next workout. Whether you're guilty of skipping your warm-up, rushing through your cooldown, or just want to understand why they're built into your training plan, this episode will have you ready to train smarter, recover better, and reduce your risk of injury!

Carbohydrates are essential and let's be honest, they're delicious. But how many carbs does a runner actually need? The answer isn't the same every day, and that's where carbohydrate periodization comes in. Registered dietitian Jillian Tholen returns to the podcast to explain the science behind matching your carbohydrate intake to your training. From easy recovery days to peak training weeks and race season, Jillian shares how your nutrition should evolve as your training ebbs and flows throughout the year. She explains how to successfully carb load before race day, and discusses why carb loading can sometimes leave you feeling a little uncomfortable in the moment but pays off when it matters most. Whether you're training for your first 5K or your next marathon, this episode is packed with simple and actionable advice to help you fuel better and perform at your best!

From cardio machines and stretch mats, to free weights and fitness classes; there are many options for how a runner can spend their time at the gym. Today, ACSM Certified Personal Trainer Brady Hoover joins the show to teach us what we should and should not be doing at the gym. Brady talks about how to balance swim, bike, and run with strength training; and even offers a peek at his personal strength training routines.

Time trial. Assessment Run. A workout that pops up on your RunDot calendar about once a month. Athletes either love it or dread it. But do you know why it's there in the first place? Coaches Ryan Tibball and Elizabeth James join Carrie to break down everything you need to know about assessment runs. They explain why these workouts are such an important part of your training, what RunDot is actually looking for, and how the results help shape your future workouts. Drawing on years of coaching experience, Ryan and Elizabeth share practical tips, common mistakes to avoid, and advice for getting the most out of your next assessment whether it's a 12-minute test, a 5K, or a 10K. By the end of this episode, you'll understand the purpose behind every assessment run, feel more confident when it appears on your calendar, and be ready to tackle it with purpose instead of fear. The next time you see "Assessment Run" on your schedule, you'll know exactly why it matters and you'll be ready to run your best.

When you hear the words "post-workout nutrition," what comes to mind? Maybe it's a protein shake, a full meal, your favorite recovery snack, or simply grabbing a bottle of Tailwind. But what does your body actually need after a workout? Registered dietitian Jillian Tholen returns to the podcast to break down the science and the practical application of post-workout nutrition. Together, she and Carrie discuss why recovery nutrition matters, when you should eat, and how the type and intensity of your workout determine what your body needs afterward. The conversation doesn't stop with food. Jillian also explains why hydration is just as critical to recovery and shares simple ways to know whether you're truly recovering well or if there's still room to improve your fueling strategy. Whether you're training for your first race or chasing a new PR, this episode is packed with easy-to-implement tips to help you recover smarter, perform better, and get the most out of every workout.

To connect with Jillian head to https://www.jillianrd.com

More and more athletes are asking ChatGPT to build their training plans, and what comes back looks professional, detailed, and personal. In this episode, Jeff Booher, founder and CEO of Predictive Fitness and creator of FitLogic, explains why a language model can produce a plan that sounds exactly right and still be wrong for the athlete running it. The catch is built into the situation: the reason you asked for help is the same reason you cannot tell whether the help was any good. Jeff breaks down what a language model actually is, why confident is not the same as correct, why a plan can have every phase in the right place and still be built on nothing, and what a tool would truly need to do to get your training right. This is not an attack on AI. It is the case for the right tool for the right job.

More is better. It is the most common belief in endurance sport, and it is quietly costing runners and triathletes their best results. In this joint TriDot and RunDot episode, Jeff Booher joins Andrew and Carrie for the follow-up to “Triathlon Training’s Biggest Lie.” If more isn’t the answer, what is? Jeff takes apart the volume-versus-intensity debate, explains why the popular 80/20 rule was never built for you, and lays out the order training should actually be designed in, where volume is the last thing you figure out, not the first. He also names the fear that keeps athletes stuck, the belief that cutting volume means losing fitness, and shows why it isn’t true. The answer isn’t more. It’s better, first. Full breakdown at http://FitLogic.tech.

An ultramarathon isn't just about the runner, it's about the team behind them. A great crew can be the difference between reaching the finish line and dropping out of the race. From keeping athletes fueled and hydrated, to navigating aid stations and monitoring changing conditions, crewing is one of the most important (and often overlooked), jobs in ultrarunning. Fresh off crewing at the legendary Western States Endurance Run, Coach Elizabeth James joins the podcast to share the seven biggest lessons she learned from the experience. She explains why knowing the course, understanding the weather, anticipating your runner's needs, and preparing for the unexpected are all critical to a successful race. Whether you're preparing to crew your first ultramarathon or simply curious about what happens behind the scenes of these incredible events, this episode gives a new appreciation for the people who help make extraordinary performances possible.

What makes you the runner that you are? According to legendary coach Bobby McGee, it comes down to two essential ingredients: fitness and efficient running form. In this episode, Bobby returns to the podcast to explain how these two elements work together and how athletes can identify the difference between their natural abilities and the areas that need improvement. He breaks down the concept of running economy, why it matters for runners of every level, and how small changes in movement can lead to big gains in performance. Whether you're looking to run faster, conserve energy, reduce fatigue, or simply make running feel smoother and more enjoyable, Bobby shares practical tips and expert insights that can help you become a more efficient athlete.

Between gels, bars, liquids, and real food, the options for fueling your training and racing can feel overwhelming. Lifelong runner and Registered Dietitian Jillian Thoren returns to help break down all your training nutrition needs. In this episode, Jillian and Carrie cut through the noise on what fueling strategies actually work, how many carbohydrates and calories your body needs before, during, and after race day, and practical tips for carrying fuel on your longer runs. Whether you're figuring out fueling for the first time or fine-tuning a routine that's almost there, this episode delivers actionable advice for runners at every level.

Run coaches Brady Hoover and Ben Sommerville jump into the hot seat on this round-robin, rapid-fire episode! The coaches answer your questions about a variety of topics. Learn strategies for running hills, maximizing your development phase, and how to train in different environmental conditions while traveling. We'll also discuss training while sick and some helpful RunDot app tips to unlock tricks for training.

How well do you move? How often do you move? Despite plenty of sagittal plane movement, runners are often deficient in other movement patterns. On today's episode, Dr. B.J. Leeper joins the podcast to discuss the importance of moving often and incorporating a variety of movements. Listen in to explore squatting, balancing, rolling, breathing, and so much more! Moving well is an essential part to your running performance. Learn how you may be currently leaving performance gains on the table and how to move into your true potential.

Most athletes are convinced that the path to better performance is more. More miles, more hours, more sessions. Volume has become the proxy for commitment, dedication, and seriousness as an athlete. In this joint episode of the TriDot and RunDot Podcasts, Jeff Booher joins Andrew and Carrie to dismantle the more-is-better myth, walk through the data on quality versus volume, and answer the question that follows: if more isn't the answer, what is? The right sequence is intensity first, then duration, then frequency, with volume as the byproduct. Better before more. Then, and only then, more.

Jillian Tholen is the first to admit she made plenty of nutrition mistakes during her own running career. Now, as a Registered Dietitian, she’s passionate about helping other athletes avoid those same pitfalls. In this episode, Jillian joins Carrie to break down five essential nutrition tips every athlete should know. From building consistent eating habits and creating balanced, nutrient-rich meals to properly timing your fuel around training, they cover the foundations that make a real difference. They also dive into two often-overlooked keys: eating enough and staying flexible with your approach to sports nutrition. If you’re looking for practical advice to support your performance and overall health, this episode delivers.