THE RUNNING EFFECT PODCAST

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Dan Churchill has cooked for Lindsey Vonn at the Olympics, run five World Marathon Majors, survived Leadville 100, and built companies that fuse food, data, and performance. 

He isn’t just a chef, he’s a hybrid athlete rewriting what ‘fueling’ really means. He is self-effacing and humorous, whowants to help athletes cook better to optimize performance in their given area. 

Dan was on Series 5 of Master Chef, he self-published his first cook book before he e...

In a year packed with breakout stars, one name has refused to fade from the headlines: Jackson Spencer. 

Herriman High’s own just won the 2025 NXN Boys 5K championship with a time of 15:01.1, cementing himself as the top high school distance runner in the country and making a case to be in the mix with the best in the NCAA next year.

In 2025, Jackson became the name every prep distance fan needed to know. The Utah standout, who is headed to BYU next year, had an impressive spring season, whe...

She built a real-food revolution. Now, she’s taking it global.

Elyse Kopecky is back: writing, running, and leading a movement bigger than ever.

She is the three-time New York Times bestselling co-author with Shalane Flanagan of Run Fast. Eat Slow., Run Fast. Cook Fast. Eat Slow., and Rise & Run. 

She is also a chef, speaker, and nutrition coach who studied at the Natural Gourmet Institute (a health-supportive culinary school).

Elyse is a former UNC distance runner, turned lifelong runner a...

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Most training apps tell you exactly what to do every day. Josh Sambrook helped to build one that tells you your weekly target, and lets you train however your life demands.

It’s the system that helped him run 120-mile weeks, cut his marathon time to 2:28 by age 23 (he ran his first marathon at 17), and reinvent how thousands of runners train.

Josh and Michael Keskerides are the co-founders of the Kaizen app for runners...

We’re living in the golden era of NCAA middle distance running, and Elliott Cook is right in the center of it. 

Elliot is the NCAA Outdoor 1500m runner-up (3:39.57) from 2024, while also coming in 8th at the US Olympic Team trials that year, running a career best 3:33.84. His other PRs include a 3:55 mile and 1:45.26 in the 800m.

In high school he was a four-time Ohio D1 Central District champion, a state indoor 1600m champion in 2020, and nabbed district titles in the 800m and 1600m; he also had a top-10 finish at Ni...

Joseph Miuccio spends his life at 35,000 feet, and somehow still logs the training hours for Leadville, Ironman, and marathon racing. 

Joey has run a 2:56 marathon, a 4:45 half ironman, and he’s a Leadville 100 finisher. Now, he can add Ironman finisher to his resume, as he recently completed the Ironman Arizona in 9:46:37, an extremely impressive sub 10 hour feat coming in 136 overall in a field of over 1,200 racers. 

Online, he has an impressive following of over 455,000 on Instagram where he documents his racing, lifestyle, and career as a flight instructor and commerci...

From walk-on to Olympian, Emily Mackay has rewritten every expectation.

Now, she’s back on the show to open up about the reinvention that’s powering the best chapter of her career.

Emily ran collegiately at Binghamton University, where her best NCAA finish was 6th in the 1500m as a senior in 2022. She joined New Balance Boston that summer of 2022, while training under coach Mark Coogan. What followed was a rapid improvement as a professional, lowering her 1500m personal best from 4:08.97 to 3:59.99 in 2023. 

Emily was then...

America’s next great distance runner might not be a pro, he might be a junior at Wake Forest.

At the 2025 NCAA Division I Cross Country Championships on November 22, Rocky Hansen delivered the race of his life, finishing second overall and coming within striking distance of the national title. Last year, Rocky placed 100th at this same meet, so his surge is proof that he’s putting himself up there with the best who can do it right now.

But rising to the front at the national championship level is not...

Enter Oliver Horton, the high school Colorado phenom everyone will be talking about this season.

At just 17 years old and a high school junior at Coronado High School (in Colorado Springs), he is already a state champion, a sub-14:30 performer, and a name climbing the national rankings, having just become the 2025 Colorado 4A state XC champion.

He didn’t just become the first Colorado runner to break 15 minutes on the tough Norris Penrose course in Colorado, he obliterated the previous course record, clocking 14:48. (For comparison, 2024 NCAA 5,000 National Champion Parker Wolfe...

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What if your next breakthrough doesn’t come from doubling down on workouts, but from ten small habits hiding in plain sight?

In this month’s check-in, Alex Ostberg sits down with Dominic to unpack his latest deep dives.

They begin with Alex’s “Playbook of Greatness,” exploring why the best athletes in the world aren’t defined by big heroic moments, but by the quiet, repeatable habits that shape their days. From structuring your environment to...

From American-record brilliance to a late-career grind, Evan Jager’s story has been one of constant adaptation. 

But now he’s ready to call it quits and move onto the next phase of life without running. 

The late-career push included an 8th place finish in the men’s 3000m steeplechase at the U.S. Championships in 8:28.21 this year. He also ran the New Balance 5th Avenue Mile in September of this year and came in 19th with a 3:54.9. 

Jager originally made a name for himself when he se...

Meet the Harvard engineer who’s running marathons, building companies, and rewriting the future of girls’ sports.

Sara Falkson is the Founder and CEO of Robyn / Robyn Athletic, a Sports-bra and body-confidence brand built “by athletes, for athletes,” focused on helping girls stay in sport, which started as a thesis project for her but is now a full-time gig. 

She also co-founded Reliable Maternity, a lactation-care and equipment company; she is credited as a design lead and co-founder, focused on digital experience and brand.

Sara graduated from...

Few people embody the intersection of endurance and intellect quite like Nicholas Thompson.

He's a runner, writer, and CEO of The Atlantic, and in his new book, The Running Ground: A Father, a Son, and the Simplest of Sports, Thompson explores how running has shaped his resilience, his leadership, and his pursuit of meaning in a relentless world.

It's a story of motion–literal and metaphorical–from chasing split times on the road to navigating the fast-evolving media landscape.

A lifelong competitor, Nicholas has defied...

Three-time Olympian Shannon Rowbury knows firsthand the strength and resilience it takes to train at the highest level, especially through pregnancy and motherhood. 

Now, she’s bringing that same elite mindset to a new arena: women’s health. Alongside her co-author, Jessica Dorrington, a leading pelvic floor and orthopedic physical therapist, Rowbury has created the definitive guide for expectant and new mothers seeking to stay active, confident, and empowered in every stage of pregnancy and postpartum recovery.

Their upcoming book, Strong as a Mother: Your Complete Pregnancy-to-Postpartum Health Program, launching February 17, 2026, blends Olympic-le...

Blending Stanford smarts with relentless drive, Cole Sprout is emerging as one of America’s most exciting young pros. 

Cole was the NACAC U23 Champion in the 5,000m in 2023 while also coming in 8th at the USATF Championships in the 5,000m the same year.

His PRs include a 7:42.41 in the 3,000m indoors in March of 2025; a 13:24.38 in the 5,000m indoors in 2022; a 27:42.42 in the 10,000m in 2022; a 3:56.53 mile in 2022; and a 3:42.27 1,500m in 2021.

His time at Stanford from 2020–2024 saw him become a five-time All-American; secure 4th outdoors in the NCAA...

After two years of rehab and earning her spot via a Golden Ticket roll-down, Abby Hall stormed into history at the 2025 Western States 100, running 16:37:16 for the fourth-fastest women's time ever and finishing 11th overall.

Hall has since cemented herself as one of the premier athletes in the 100K–100-mile range, highlighted by podium finishes at UTMB’s CCC (2nd in 2021, 3rd in 2022), a win at the 2022 Transvulcania 73K, and a debut finish at Western States in 2021.

Her résumé includes a 16:37:16 100-mile best and an 8:52:35 trail 100K at Black Canyon — s...

No American runner made more noise in 2025 than Nico Young.

The 23-year-old prodigy smashed the 5,000m American record, claimed his first national title, and battled the world’s best in Tokyo. 

In June, he stormed through the Bislett Games in Oslo, running 12:45.27 for 5,000 meters, which was a new American record. Barely two months later, he claimed his first U.S. title at 10,000 meters in Eugene, clocking 29:02.12 to solidify his dominance on home soil. 

Then, on the world’s biggest stage in Tokyo, Young placed fifth...

Michael Maiorano stormed through his first cross-country season at Utah State with fearless racing and an appetite for altitude.

After debuting at the Utah State Alumni Challenge in August, he clocked 23:58 for 8,000m at the Paul Short Run and followed with a gritty Nuttycombe finish.

Maiorano’s route to this moment has been anything but linear. A star at South Medford High School (OR), he rose to national attention after placing 12th at Eastbay Nationals (2021) and taking runner-up at the Brooks PR 2-mile (8:52.85) in 2022. 

Tha...

From viral stunts to record-setting runs, Isaiah Photo went from YouTube daredevil to running six marathons on six continents in six days self aided. 

He built his audience on larger-than-life experiments before turning that creative drive toward running. What started as wild one-off ideas—like marathons in Crocs, flip-flops, and spray-on shoes—evolved into a genuine endurance journey.

Since 2023, Isaiah has transformed from content daredevil to dedicated runner, logging massive months of mileage while inspiring millions to lace up alongside him.

His running résumé reads...

Conner and Kylie Mantz are redefining what it means to chase big dreams as a team.

They’re two runners with one purpose–moving stride for stride through life.

Conner Mantz has become the new standard-bearer for American marathoning. After winning the 2024 U.S. Olympic Marathon Trials and placing 8th at the Paris Olympics (2:08:12), he stunned the running world in 2025–running 2:05:08 for 4th place at Boston, winning the Beach to Beacon 10K in a course record time of 27:26, and setting the American marathon record of 2:04:43 at the Chicago Marathon. 

Duration: 00:53:09

Haftu Knight is proving that professionalism in running isn't limited to sponsorship: it's a mindset.

His rise from shepherd in Ethiopia to one of the most exciting marathoners training under Jeff Cunningham with the Bat City Track Club is the perfect example of this.

Now based in Austin, Knight is part of a blue-collar group grinding through 100-mile weeks, blending raw talent with Cunningham's precision system of controlled intensity and relentless rhythm work. 

It's an environment built on belief, and Knight has bought in c...

Two-time Olympian Elise Cranny has long been a model of precision, patience, and perseverance in American distance running. 

A Stanford All-American turned professional with Nike, Cranny owns a résumé that blends range and record-setting speed, most notably the American records for both the indoor 5,000m (14:33.17) and outdoor 3,000m (8:25.10). 

Now 29 and training under NAU coach Jarred Cornfield, with an altitude base in Flagstaff, she continues to redefine consistency at the highest level.

After U.S. titles in 2021, 2022, and a 10,000/5,000 double in 2023, Cranny entered 2025 seeking balance...

Yaseen Abdalla’s story is one of adaptation and ambition.

He’s a runner who has thrived across programs, distances, and continents, representing Sudan on the international stage while redefining what a new-generation distance athlete can be.

At the 2025 World Championships in Tokyo, Abdalla placed 21st in the marathon (2:13:32), continuing a remarkable ascent that began a year after his Olympic debut in Paris, where he set a Sudanese national record of 2:11:41.

Known for his blend of speed and endurance, Abdalla’s range is staggering. His persona...

He's one of the NCAA's brightest young stars, and his recent sophomore season proved why.

Kole Mathison, the 2022 Champs Sports Cross Country national champion, and now a rising junior steeplechaser for the University of Colorado, joins the show fresh off a breakout year on the track and a strong start to the 2025 cross country season. 

Just weeks ago, Mathison placed 10th at the Nuttycombe Invitational, helping the Buffs to a runner-up team finish; another sign that Colorado's storied distance tradition is alive and well.

But t...

In 2025, Herriman High’s Jackson Spencer became the name every prep distance fan had to know.

The Utah standout, who is headed to BYU next year, opened his season with a victory at the Simplot Games 3200m (8:56.03), then surged into spring with a breakthrough 8:51.26 at the Arcadia Invitational. 

His momentum carried into June, where he unleashed a 4:02.56 mile and 3:46.22 1500m at the HOKA Festival of Miles, performances that placed him among the fastest prep milers in the country. 

Just weeks later, he anc...

Final Surge: https://www.finalsurge.com (RUNNINGEFFECT20) 

He built a dynasty in Flagstaff, and now, Mike Smith is bringing that same fire to Nike’s Swoosh Track Club.

After nearly a decade at the helm of Northern Arizona University, where he built a dynasty that captured five NCAA men’s cross country titles and earned him 41 Big Sky Coach of the Year honors, Smith made headlines in 2025 when he left collegiate coaching to join Nike’s professional network. 

From his Flagstaff base, he’s now gu...

Sacrifice, grit, burnout, and the fight to be great: this month’s Rundown Recap dives into four stories that every driven person needs to hear.

The fellas kick things off with “Sacrifice Isn’t Sustainable,” a raw look at how constantly grinding and giving everything can start to take more than it gives. What happens when the thing you love starts burning you out?

Then, in “The Art of Championship Racing,” they unpack what separates the good from the great when everything’s on the line; the mindset, the confidence, and the qui...

Claire Manley went from chasing PRs on the track to building a storytelling engine for athletes and running brands.

She is the co-founder of Meet @ 7 Studios, a women-led social media and personal branding agency designed for professional runners and endurance athletes.

Her work focuses on giving athletes Fortune 500-level strategy and visibility while helping them own their stories and reach new audiences.

Before becoming a strategist and agency founder, Claire carved out her own story on the track.

A...

Jess McClain has become the new face of American women’s marathoning: a symbol of resilience, balance, and belief in one’s own path.

A former collegiate standout at Stanford, she stepped into the pro ranks with Brooks, only to face years of injury, transition, and even stepping away from full-time running to build a life outside the sport. 

Jess never left the track mentally. In 2024, working full time and largely self-guided, she shocked the field by placing 4th in the U.S. Olympic Marathon Trials, narrowly missing the team by...

Kristen Holmes has worn every hat in the world of performance, including athlete, coach, scientist, and innovator.

Today, she’s setting the standard at WHOOP.

At the University of Iowa, she was a two-time First-Team All-American, the 1996 Big Ten MVP, and even pulled double duty on the women’s basketball team. From there, she rose to the U.S. National Field Hockey Team, earning a spot as an Olympic alternate in 1996 and competing in the 1998 World Cup.

When her playing days concluded, Kristen turned her c...

Few athletes have risen as fast—or raced as fearlessly—as Gary Martin.

Now a senior at the University of Virginia, he has evolved into a consistent national contender with personal bests that rank among the fastest in collegiate history. His 3:32.03 1500m at the 2025 USATF Outdoor Championships placed him sixth against the nation’s best, while his 3:48.82 indoor mile at the Millrose Games stunned the sport and highlighted his breakthrough season. 

He also anchored UVA to its first NCAA indoor distance medley relay title with a 3:48.12 split indoors; he is a ru...

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Progress in running is rarely smooth, often unpredictable, and sometimes shaped most by the days we’d rather forget.

Alex Ostberg is back again to discuss ideas that every runner will recognize but few stop to articulate. The Run Down recap is here and full of gold once again.

From the unseen pitfalls that quietly derail progress, to the illusions we cling to about steady improvement, to the cha...

Dathan Ritzenhein has lived two lives in running: first as one of America's most decorated distance runners, and now as the head coach of the On Athletics Club (OAC). 

As a coach, Ritzenhein has been at the center of some of the sport's biggest moments in recent years. Under his leadership, Yared Nuguse set the indoor mile world record on Feb 8, 2025 (3:46.63) before it was lowered five days later by Jakob Ingebrigtsen and stormed down New York's Fifth Avenue to win the storied road mile that fall. 

On the roads, he's maste...

Fleet Feet CEO Joey Pointer has made a career of combining community-driven retail with cutting-edge data insights.

His journey into running retail wasn't a straight line. Raised on a North Carolina farm, he began his professional life in accounting at Ernst & Young before joining Fleet Feet in 2004 as a financial manager. 

Over the next decade, he rose through the ranks: Director of Operations, CFO, and ultimately CEO in 2017. Along the way, he transformed Fleet Feet from a small specialty chain into a national leader with nearly 300 stores.

...

Andreas Almgren returns to the show, this time fresh off a bronze in the 10,000 meters at the 2025 World Championships in Tokyo.

This marked Sweden’s first World Championships medal in a long-distance track event—and the nation’s first ever in the 10,000m. For Almgren, it was the culmination of a journey from middle-distance prodigy to one of Europe’s most versatile runners.

He burst onto the scene with a World U20 bronze in the 800m in 2014, followed by a 1:45.59 personal best in 2015 after setting the Swedish U20 record (1:45.65) in 2014.

...

Amid a pro reset in Eugene and a new flag next to his name, Charles Hicks is aiming his firepower at the marathon.

Stanford’s first NCAA individual cross-country champion turned Nike pro joins the show amidst a change. He’s shifting his firepower to the roads and is making his marathon debut at the TCS New York City Marathon on November 2, 2025.

He trains in Eugene with Nike’s Swoosh TC (launched Feb. 7, 2025) and has been based there since 2023. He’s also fresh off a USATF 10 Mile title in Washington, D.C...

Final Surge: https://www.finalsurge.com (RUNNINGEFFECT20)

Few coaches have reshaped a running program the way Laurie Henes has.

For more than three decades, she’s been at the heart of NC State running, first as a competitor, then as a builder of champions.

As an athlete, Laurie was an eight-time All-American, the 1991 NCAA 5,000-meter champion, and later competed for the U.S. at the 1995 World Championships (10,000m).

She had personal bests of 15:31 for 5,000 meters and 32:05 for 10,000 meters.

She knows the grind of the sport firsthand: the glory of winn...

Cordell Tinch just struck gold in Tokyo, and he’s back on the show to tell us how it happened.

This isn’t just about a gold medal. Cordell’s career is about resilience, reinvention, and the razor-thin line between heartbreak and glory. Just a year ago, he missed making the U.S. Olympic team by one place after undergoing mid-season surgery.

Fast forward to 2025, and he’s running 12.99 to capture the World Championship title in Tokyo, only weeks after becoming Diamond League champion with a blazing 12.92, equaling the meet reco...

At just 18, Sadie Engelhardt has lived the kind of running career most athletes dream about: national records, Olympic Trials, and head-to-head battles with pros.

Now, she’s back on the show as her next challenge looms: the grind of NCAA competition at NC State.

Sadie’s remarkable journey from rewriting the record books to embracing the challenges of collegiate running are sure to be primetime viewing. This is coming from the girl who set the high school outdoor mile record at 4:28.46 in St. Louisthen lowered it again indoors with a 4:27.97...

Final Surge: https://www.finalsurge.com (RUNNINGEFFECT20)

Tim Surface’s path runs straight through the heart of the sport of running.

Tim is a University of Tulsa Academic All-American who kept competing after college, carving out a 2:24:39 marathon at Chicago and logging PRs of 1:09:12 for the half and 30:35 for 10,000m, before channeling that discipline into coaching and product building. 

Today, from Raleigh, he wears two hats: that of a high-school coach at North Raleigh Christian Academy and co-founder/CEO of Final Surge, w...

If you smash together courtroom precision with marathon coaching, you get Jeff Cunningham.

Jeff is a licensed Texas attorney turned creator of Austin’s Bat City Track Club, and he is here to open up the playbook behind one of America’s most quietly effective pro-development groups.

From Haftu Knight’s 2:09:38 breakthrough to Lindsey Bradley’s Indy Monumental course record, Bat City’s 2024–25 results are proof that Jeff’s gritty, repeatable systems scale from first-timers to elites.

Jeff is a man who can talk about the weeks that lead...

Most runners think their biggest limiter is training volume, paces, or genetics. 

Cortney Berling says it’s something much simpler: you’re not eating enough.

Fresh off a 2:52:49 finish at the 2025 Eugene Marathon and armed with her credentials as a Registered Dietitian (MPH, RD, CDE), Cortney sits down to unpack RED-S (Relative Energy Deficiency in Sport): what it is, why it matters, and how to fix it before it derails your running and your health.

Cortney’s perspective is unique because she’s lived it on ever...

Mitch Ammons is living proof that small, steady habits can transform a life.

Just a few years removed from barely jogging half a mile after rehab, the Austin realtor has run 2:16:01 in the marathon, joined Bat City Track Club, won his hometown half in 1:08:32, and even stood on the start line in Boston’s Professional Open Men’s Field–all without ever running in college.

What’s his secret? Nothing flashy.

Mitch leans on simple, controllable routines, like stacking threshold-heavy weeks, looped courses to calm rac...

As the Toledo Marathon looms just six days away, Dominic hits record for a rare solo jam session on grit, growth, and chasing what matters most.

From winging his first marathon off just two weeks of training to preparing for Toledo with modest mileage and plenty of gym sessions, he’s here to share the highs, doubts, and lessons running continues to teach him. 

Along the way, he opens up about why the marathon holds such a special place in his story, how Garmin has leveled up his training wit...

We’re going full scientist mode today, because Jonah Rosner is back on the show.

If you don’t know Jonah, he’s the applied sport scientist who went from the Houston Texans to the streets of Brooklyn, translating lab data into PRs for everyday runners.

He’s walked the talk—he ran 2:57:22 at the Chicago Marathon on October 13, 2024—and he’s been on a tear since on social media. He has unpacked what 99% of runners are missing, and then he dropped a durability framework with Stryd (plus a free 10-week plan...

Nico Felich is the kind of guy who’ll jog up to the mic fresh from a shakeout run, then drop a line that makes you want to sprint out the door and chase your life.

In his first-ever podcast sit-down, Nico shares how a quiet college kid making dorm-life vlogs turned into a full-time creator inspiring tens of thousands to run.

He’s here to talk about walking away from the 9–5 grind, keeping your passion intact when your sport becomes your job, and why goals should guide your path—not define your worth.

From t...

What does it mean to be a prodigy who has to start over? 

Drew Hunter knows. 

Once hailed as the future of American distance running (he was the high school phenom who turned pro at 18 instead of going to college), his path has been anything but straightforward. 

The early years brought headlines and expectations, but also injuries, setbacks, and the sobering reality that talent alone doesn’t guarantee success.

After years of stop-and-start progress and searching for the right formula, Drew has redef...

Kim Gottwald is back on the pod, this time in person at BPN HQ in Texas.

If you haven’t heard of Kim yet, you will. He’s making a name for himself in the ultra-endurance world, and he’s the founder of Rappid Runs.

He co-won the Go One More Backyard Ultra at Bare Ranch, pushing 234 miles over 56 brutal loops before a storm shut it down. Kim is someone who offers raw honesty and dark humor. And he’s flipping the script on what an ultrarunner looks and sounds l...

How do you build a running shoe brand that feels rebellious, authentic, and different in a market dominated by giants? 

For Bryan Poerner, President & CEO of Diadora USA, the answer lies in blending a punk-inspired do-it-yourself ethos with Italian craftsmanship and a deep respect for the running community. 

From his roots as a Division III steeplechaser to leading Diadora’s return to the U.S. performance market, Bryan’s journey has been anything but conventional.

His path is marked by defining career highlights. In 1998–1999, he set the Stoc...

The road to greatness rarely runs smoothly. 

For Parker Wolfe, the path has twisted through injury, disappointment, and resilience. Over the past year, the NCAA champion, Olympic Trials finalist, and now Nike pro has faced some of the toughest setbacks of his young career.

Whether it’s a foot injury that threatened to derail his season, or the heartbreak of missing the Paris Olympics, he keeps finding ways to perform.

After returning from a spring foot injury, Parker lined up at the 2025 U.S. Champions...

Coach Ian Moini is not just building a strong running program at UNC, he’s building a pipeline of success.

In just his mid-20s, Ian has gone from standout athlete to one of the youngest and most effective associate head coaches in NCAA distance running. 

Since his last appearance, North Carolina’s distance squad has leveled up in a big way: ACC titles, school records, and a national 5,000m championship led by Parker Wolfe. Behind all of that? Ian — shaping the training, the mindset, and most importantly, the culture.

Part coach, part storyteller, and part entertainer, Zack Telander shows that serious training doesn’t have to be boring—or stuck in one lane.

A former Division I lacrosse player at the University of Vermont (2011–2013), Zack built his athletic base in a team sport before transitioning into Olympic weightlifting as both an athlete and coach. But recently, his followers have been watching a different kind of streak: he’s running a mile every single day—and documenting it on Instagram. (As of recording this, he’s on day 79.) 

What started as a person...

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What does it really take to peak, push through plateaus, and build a championship culture?

Alex Ostberg returns to unpack the latest four installments of The Run Down, beginning with “The Science of a Taper,” where the guys explore how dialing back training at just the right moment allows fatigue to fade while fitness shines through, unlocking peak performance when it matters most.

From there, they dive into “When the Magic Fades,” a candid look at the mom...

Maggi Congdon is blowing past expectations and Olympic medalists on her way to the world stage.

In June, she grabbed NCAA bronze in 4:09.31. Just weeks later, she was dropping under two minutes in the 800, running 1:59.39 to earn silver at the USATF Outdoor Championships in Eugene.

Her run through the rounds in Eugene was just as electric. In the semifinals, Congdon clocked a lifetime best of 1:58.42, finishing ahead of Olympic medalist Raevyn Rogers and punching her ticket to the World Athletics Championships in Tokyo this September.

...

Final Surge: https://www.finalsurge.com (RUNNINGEFFECT20)

From Division III runner to one of the most respected coaches in the NCAA, Sean Carlson has never stopped leveling up.

Heading into his second season as Director of Cross Country & Track and Field at the University of Colorado, his journey is a story of persistence, vision, and transformation. 

From his days as a Division III All-American at North Central College, he climbed the coaching ladder at Notre Dame, where he built a powerhouse: guiding Yared Nuguse to...

Undertrain now, dominate later. 

That philosophy–his dad’s choice to undertrain him in high school–turned a patient Wisconsin high schooler named Drew Bosley into one of the NCAA’s fiercest finishers.

At Northern Arizona University, Bosley became an NCAA cross country podium finisher, broke the collegiate indoor 3000m record in 7:36.42 (which has since been broken), and stacked All-American honors across multiple distances. 

Along the way, he clocked personal bests of 3:39.32 in the 1500m, 3:59.34 in the mile, 13:13.26 indoors and 13:17.06 outdoors for 5000m, and a blazing 27:53...

He made history in college. Now he’s rewriting it on the world stage.

From Ivy League dominance at Harvard to lighting up the Diamond League, Graham Blanks is one of America’sbrightest young stars in distance running.

He was the first Ivy League male to ever win the NCAA Cross Country title — not once, but twice. In college, he set a then-NCAA indoor 5000m record of 13:03.78, ran 3:56.63 for the mile, and earned multiple All-American honors on the track and grass.

Since turning professional with New Balance...

Final Surge: https://www.finalsurge.com (RUNNINGEFFECT20)

Coach Chris Miltenberg has built champions, broken records, and rebuilt entire programs. But his real gift? Preparing athletes for what comes next.

Coach Milt returns to the show with a behind-the-scenes look at one of the most pivotal phases in any runner’s career: the leap from college to pro.

As the architect of UNC’s rise, he’s been there every step of the way for Ethan Strand and Parker Wolfe, two of the brightest stars in American...

What if the way you breathe is holding you back?

In this episode, we chat with Adam Ludwin, founder and CEO of FivePointFive, a science-backed breathwork app built for athletes and everyday high performers. 

Before launching FivePointFive, Adam scaled his first company, Captify Technologies, to 300 employees across 13 countries and led it to a 9-figure exit. But after facing personal burnout, he shifted focus: from chasing growth to rebuilding health. 

That turning point led him to the world of breathwork, where he trained under global exper...

Jack Fleming is more than just a figure in running history. He’s shaping its future. 

As President and CEO of the Boston Athletic Association (B.A.A.), Jack leads with a mission: make running accessible to everyone, all year round.

After joining the B.A.A. in 1992, he’s worked nearly every role and now sets the course for a more inclusive, community-focused organization.

That vision was clear at the recent Shoreline 5K at Carson Beach, a new, entirely B.A.A.-run event. Planned, managed, and executed...

Cooper Lutkenhaus isn't just the greatest high school athlete alive. He might be the greatest high school athlete ever.

Most 16-year-old track stars are making noise at their state meet. Cooper Lutkenhaus is making history on the national stage—running 1:42 against the pros and smashing records. This comes after a 1:46.86 high school indoor 800m record at Millrose in addition to a 1:45.45 outdoor record at Nike Outdoor Nationals.

In Eugene, at the USATF Championships, he didn't just survive the pressure of racing America's best. He crushed expectations, broke the World U18 reco...

What do you do after running 2:05 at the Boston Marathon? If you’re Conner Mantz, you get back to work.

The American half-marathon record holder (59:17 in Houston) and the fastest American ever on Boston’s storied marathon course (2:05:08) is locked in on Chicago this fall.

Earlier in 2024, Conner made his Olympic debut in Paris, where he delivered a gutsy, top-10 finish in brutal conditions—proving he belongs on the biggest stage in the sport. 

Coached by Ed Eyestone and training at altitude in Provo, Utah, Conne...

Angelina Napoleon is 20, but she’s already shaking up the NCAA and U.S. elite running scene like a veteran.

She is a World U20 medalist, NCAA runner-up, Olympic Trials finalist, and the owner of more national records than most people rack up in a lifetime.

Let’s talk numbers: She ran 9:32 for the 3000m steeplechase this summer, a personal best that put her within a heartbeat of the Paris Olympic team. She still owns the U.S. high school record in the 2000m steeple, clocking 6:18 back in 2022. In the 1500? 4:10. The mile? 4:33. She’s got insane tal...

Shelby Houlihan isn’t running from her past. She’s running straight into whatever comes next.With a late-race surge and her trademark finishing kick, Shelby captured the 5,000m U.S. title at Hayward Field. She proved it: she’s not done. Not even close.Just a few years ago, her career looked over. For an athlete at the height of her prime, it was a devastating blow. Before that, Houlihan had been the face of U.S. middle-distance running. She shattered American records in the 1500 meters (3:54.99) and 5000 meters (14:23.92), won 12 national titles, and finished just off the podium at the 2019 World C...

Ethan Strand isn’t a prospect anymore: he’s the problem everyone else is trying to solve. 

Just months after rewriting the NCAA record books with blistering indoor times in the mile (3:48.32) and 3,000m (7:30.15), Ethan took another quantum leap—this time on the pro stage.

In only his second race as a professional, he lined up at Hayward Field for the U.S. Championships and ran 3:30.25 in the 1500 meters, finishing second in a stacked field and earning his first senior Team USA berth for the World Championships in Tokyo.

<...

Straight out of Melbourne, Adam Spencer is bringing a new level of hunger and hustle to global middle-distance running.

Adam is one of the brightest new stars in global middle-distance running. Raised in Melbourne, Australia, he started outas a promising soccer player before discovering his natural talent on the track as a teenager. Since then, Adam’s rise has been nothing short of meteoric.

At just 23 years old, Adam holds personal bests of 3:31.81 for 1500 meters, 1:46.84 for 800 meters, a blistering 3:52.70 in the indoor mile, and 7:40.38 for 3000 meters indoors.

...

What happens when you blend world-class wisdom with small-town humility?

When a coach chooses joy over burnout, purpose over pressure, yet still builds champions from high school tracks to the Olympic stage?

You get Coach Mike Scannell.

Yes, he’s the architect behind Grant Fisher’s rise: from Arizona high school prodigy to Olympic double bronze medalist and six-time American record holder. But Scannell’s impact goes far beyond one legendary partnership.

Before coaching, he was THE athlete. A 2:16 marathoner. A 29:02 10K guy. A two-tim...

There are legends in running, and then there are people who make legends possible.

Returning to the show is Deena Kastor: Olympic medalist, former American record-holder in the marathon, and one of the most decorated distance runners in U.S. history.

But beyond the stats and finish lines, Deena’s journey has always been rooted in resilience, reinvention, and deep mentorship.

Today, she’s here to reflect on the recent passing of her coach and lifelong mentor, Dr. Joe Vigil—a towering figure in American di...

While other pros are napping in NormaTecs, Matthew Marquardt is doing rounds in med school while still torching Ironman courses. 

Matthew is a two-time Ironman champion who just shattered the Lake Placid course record with a blistering 7:50:08. A month earlier, he dominated Ironman Cairns, closing the marathon with a fearless 2:39:47.

And here’s the kicker, he’s also a full-time medical student at Ohio State.

That’s right, while most pros are recovering with fancy gadgets, Matthew least Marquardt is on hospital rotations. He’s up at 4 a.m., trains betwee...

Alex Ostberg is back again, ready to unpack the powerful, and often overlooked, mental side of training. 

In this July roundup, Alex breaks down the four most impactful lessons from his newsletter The Rundown: covering everything from tapering tweaks to placebo power.

If you’ve ever second-guessed your workouts, tried to copy what the pros are doing, or sabotaged yourself before race day—this  episode is your antidote. 

First up, Alex covers why copying elite runners can backfire, and how to train for yourself, not someone ...

If you follow high school distance running, you already know the buzz is real.

Caden Leonard has emerged as one of the most dominant prep runners in the country, and his résumé is growing almost as fast as his closing kick.

Let’s start with the highlights: he’s a two-time Texas 6A Cross Country State Champion; he was the 2025 Texas 6A State Track “Double Gold” winner in the 1600m and 3200m; he came in 2nd place at the Brooks PR Invitational, clocking an impressive 8:50.22 for two miles; he came in 3rd p...

At 15, Sam Ruthe is breaking records and shattering expectations.

With a jaw-dropping 3:58.35 mile, he became the youngest human ever to break four minutes, vaulting himself into the global spotlight.

But if you know his story, none of this feels like a fluke.

Running is in Sam’s blood.

His grandfather was a Commonwealth Games steeplechaser.

His parents? Both competitive runners.

You can’t fake that kind of DNA.

The stuff he has accomplished outside of just the mile already are dumbfounding:

In November of 2...

Marco Langon went from prepping meals in a back kitchen to torching NCAA record books as one of the fastest middle-distance runners in collegiate history.

We’re talking 3:33.38 in the 1500m (2nd-fastest in NCAA history); 3:54.60 in the mile; 7:36.87 in the 3,000m; and 13:14.11 in the 5,000m. 

And he is still a junior at Villanova.

But the stats are just the start. Marco’s a 2025 NCAA 5000m bronze medalist (13:21.17), a multiple-time All-American(indoor, outdoor, and cross country), and the anchor of Villanova’s record-breaking 4×Mile relay at the Penn Relays (15:51.91). He’s also a...

From shattering age-group records before most kids knew how to pace a 400, to stepping onto the Olympic stage with grace, grit, and God-given speed, Brandon Miller’s journey is nothing short of electric.

At just 13 years old, he clocked a jaw-dropping 1:56 in the 800m. By 14, it was 1:51. A middle school phenom who didn’tjust peak early, he kept accelerating toward greatness.

High school? Dominant. Eight straight AAU Junior Olympic titles, Gatorade National Track Athlete of the Year, and mile splits that left jaws on the track.

Th...

If you follow ultrarunning, you’ve probably heard the name Caleb Olson recently. 

In 2025, he broke through in a big way, winning the Western States 100 in 14:11:25, the second-fastest time ever on that iconic course.

But his rise wasn’t sudden. 

Raised in the Seattle area, Caleb was an All-ASUN runner at Liberty University, with PRs of 3:51 in the 1500m and 29:11 in the 10,000m. He entered the ultra world in 2018 and has built his career on quiet consistency and smartcoaching.

Now running for the Nike ACG tea...

Pierce Showe is redefining what consistency, conviction, and calling look like in the world of ultra-endurance running.

He just broke the Guinness World Record for most consecutive half marathons on a treadmill—running 13.1 miles every single day for 125 days straight—and he’s here to talk about what it took, and why it mattered.

As a running coach and motivational content creator, Pierce is on a mission that’s as physical as it is spiritual.

Driven by faith, discipline, and a deep sense of purpose...

Sondre Guttormsen not only cleared six meters, but he launched past expectations, limits, and borders, and is considered one of the best to ever do it in the world of pole vault.

He's a European champion, a two-time Olympian, a three-time NCAA champion, and one of the elite few in pole vault's six-meter club.

In 2023, he made history as the first-ever Norwegian to win the European Indoor Championships, clearing 5.80 m with zero misses. Two years later, he backed it up with a bronze medal at the 2025 European Indoors, going even...

PSA: the audio on this is weird. We have no clue why it's like this, but I would rather release then it never see the light of day.

He went from Rapid City to Hayward Field. 

From high school phenom to NCAA standout. 

And now, toeing the line with the best in the world, Simeon Birnbaum is bridging the levels in a way few athletes do.

In his return to the show, we catch up with Simeon just 24 hours af...

This isn’t just a running interview. It’s a front-row seat to what greatness sounds like.

Josh Kerr is the reigning 1500m World Champion, an Olympic silver (Paris 2024) and bronze medalist (Tokyo 2020), and the fastest Brit of all time, stopping the clock at a jaw-dropping 3:27.79 in the 1500m at the 2024 Olympics in Paris.

And his résumé doesn’t stop there. Josh’s current personal bests include: 3:27.79 in the 1500m outdoor (British record); 3:45.34 in the outdoor mile; 7:30.14 in the indoor 3,000m (Scottish indoor record) and 8:00.67 in the 2-Mile indoor short track...

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

Alex Ostberg is back to cut through the noise and get straight to what actually matters for smarter, healthier, and more effective training. 

This month’s theme? Train with awareness, not ego.

First, Alex wrote about not chasing gains at the expense of your body. Top athletes play defense first. Solid sleep, real food, and smart recovery aren’t optional, they’re non-negotiable. If you’re always flirting w...

Paityn Noe has gone from being an injury-plagued freshman to one of the NCAA's most electrifying distance runners, redefining success with speed, resilience, and purpose.

After a turbulent freshman year marked by injury and setbacks, Paityn didn't just bounce back, she transformed, clocking a blazing 31:36.91 to break Arkansas' 10,000m record, becoming All-American in the 10,000m and 5,000m outdoors,and finishing 4th at NCAA Outdoors.

Her resume reads like a breakout-year checklist: she ran 15:11.27 in the 5000m; 8:47.17 in the 3000m; she finished in 7th place at NCAA Cross Country Nationals; and she earned...

Andreas Almgren went from nearly quitting the sport to redefining European distance running.

The Swedish phenom’s career began with a 1:45.59 in the 800m before a cascade of devastating injuries nearly ended it all. We’re talking stress fractures, torn muscles, and years of physical setbacks that forced Andreas to rethink everything, from his training philosophy to his identity as an athlete.

What followed is one of the most remarkable reinventions in modern track history.

Andreas had to endure a mental and physical shift that inc...

Austen Dalquist is not your typical miler. 

He's an All-American from the University of Arkansas, a USATF Colorado Mile Champion, and a 3:41 guy in the 1500, but his journey hasn't been defined by times alone.

After battling personal health challenges, including an eating disorder and vocal cord dysfunction, Austen did what few dare to do: he stayed in the sport. He rebuilt from rock bottom, leaning on faith, community, and quiet resilience to stage a comeback that's as inspiring as it is unfinished.

Now as a pro ba...

Lexy Halladay-Lowry is chasing the clock while rewriting the record books.

With an indoor mile PR of 4:31, a blistering 8:40 in the 3,000, and a sub-15 in both the indoor and outdoor 5,000m, Lexy is one of the fastest ever to do it in NCAA history.

She’s an 8-time All-American, a two-time NCAA cross country team champion, and the current No. 2 in the nation in the steeplechase after clocking 9:08 and finishing runner-up at the 2025 outdoor championships.

From breaking five minutes in the mile as a seventh grader in Idaho to rising through the NCAA ra...

Hans Troyer is the epitome of raw talent meeting ruthless resilience.

From a near-collapse in the desert to record-breaking dominance, his story is one of fearless grit, second chances, and an audacious leap: from college steepler to 100K trail crusher.

In just over a year, Hans has gone from collegiate standout to ultramarathon phenom: winning national titles, smashing course records, and landing podiums at some of the biggest races in the U.S. 

He’s the 2024 USATF 50-mile national champion, a 2025 Canyons 100K Golden Ticket reci...

From humble hustle to steeplechase sensation, James Corrigan is rewriting the script.

Born in Los Angeles and now a force at Brigham Young University, James has quickly made his mark in the 3000-meter steeplechase. In just the past year, he placed third in the U.S. Olympic Trials, secured his Olympic standard in a last-chance race at the Penn Relays, represented Team USA in Paris, and most recently, he became the NCAA Championwith a blistering 8:16 performance.

We're looking at a mission-serving, faith-centered student of mechanical engineering who has managed to b...

Sixty-one marathons in sixty-one days: From the southern border of Germany to the northern sea, Aleksander Lingauer covered the entire distance on his own.

No sponsors. No shortcuts. Just a backpack, a belief, and the stubborn will to see it through.

Aleksander is an endurance athlete and writer, and the mind behind Project 61, a solo mission to run the length of Germany, one marathon a day, for two straight months. 

But his story isn't just about distance, it's about what happens when no one's watching...

Today’s guest knows endurance—on the trail, in public service, and in life.

Congressman Mark DeSaulnier of California has run 23 marathons, including Boston, New York, Napa, and even Paris.

A former lacrosse player turned lifelong runner, Mark once pursued a sub-3-hour marathon while simultaneously trying to bench press twice his bodyweight. He came heartbreakingly close—twice clocking a 3:04—and carried that same grit with him into politics, business, and recovery from a life-threatening illness.

In March 2020, Mark fell during a run in D.C. and sustaine...

What drives a 23-year-old to run seven marathons... on seven continents... in just seven days?

Today’s guest isn’t just an endurance athlete—he’s a human experiment in grit, creativity, and storytelling. 

Wyatt Moss has run a marathon in all 50 states, built a woodworking business to fund the journey, and picked up over 100,000 followers along the way—not just for the miles he runs, but for the life he’s building while doing it.

In early 2025, Moss participated in the World Marathon Challenge, running seve...

What happens when you combine deep science with real-world results—and package it all in a way that actually makes sense to young athletes? 

You get Kelsey Poulter.

In today’s episode, we’re joined by the founder of Next Level Athletes, a sports nutrition expert who has quickly become one of the most trusted voices in the performance space. With a background in Exercise Physiology and a skyrocketing online presence that’s grown from 2,000 to over 450,000 followers in just over a year, Kelsey is proof that authenticity, clarity, and results still...

He broke the barrier—and the sport felt it.

Quentin Nauman is back on the pod in the final episode of our Festival of Miles series—a fitting finish to a week that reminded us just how far the sport is moving.

Just days ago at the HOKA Festival of Miles, Quentin lined up against the top high school milers in the country and ran 3:58.65—joining the elite ranks of sub-four athletes and pushing the ceiling of what high school runners can do. 

It wasn’t just...

Recorded live. Fueled by the energy of the crowd. Powered by HOKA.

Straight from the Big River Running Company in Missouri on June 4th, this special episode of the podcast captures the excitement, energy, and anticipation just one night before the iconic HOKA Festival of Miles.

We sit down with four of the sport’s most compelling figures: Olin Hacker – NCAA champion turned pro who thrilled fans with his powerful closing speed in previous Festival races; Krissy Gear – Steeplechase star known for her fearless racing style, who brought the heat t...

What does it take to run for 28 hours straight?

To go beyond exhaustion—when your body gives out and only your will is left?

Alyssa McClellan knows.

She’s a former elite CrossFit athlete, a mother of four, and an ultra-endurance machine. At the Go One More Last Man Standing Ultra, Alyssa ran nearly 120 miles in just under 28 hours, outlasting every other woman and placing fourth overall. No pacers. No excuses. Just pure grit.

But her story doesn’t start there.

Befo...

From rock bottom to 100 miles — today’s guest redefines what it means to fight back.

Meet Sean Rhodes: former alcoholic, now ultramarathoner, mental health advocate, and the driving force behind a mission that’s bigger than any finish line.

In May 2025, Sean didn’t just run a 100-mile race — he built one. The Stoney 100 was raw, solo, and powered by purpose: raising awareness for mental health and backing recovery-focused nonprofits like Quest in Recovery and Charleston Hope.

His stats are legit: he has run 37:00 in the 10k, 1:23 in th...

He’s gone from a four-hour marathoner to a 2:32 powerhouse — today, we’re sitting down with the unstoppable Eric Floberg.

Based in Chicago, Eric has become a standout in the running world for his incredible marathon transformation — going from a 3:59 debut to a blazing 2:32:44 personal best. But his impact doesn’t stop at the finish line.

Eric is also a master storyteller. Through his cinematic running videos, he’s built a powerful connection with a global audience. With over 250,000 YouTube subscribers and more than 100,000 Instagram followers, he’s proving that running isn’t just abo...

We love the idea of a breakthrough—the dramatic finish, the record-shattering time, the race where it finally clicks.

But what if that moment you’re chasing isn’t about magic… but mindset?

Returning to the show today is Alex Ostberg, former NCAA standout and the thoughtful voice behind The Rundown. In this episode, we dive into the psychology of high performance and unpack four of Alex’s most powerful recent essays.

We begin by debunking the myth of overnight success, revealing how real progress is built quietly—through pati...

Some people push the limit. Kim Gottwald treats it like a starting line.

Meet Kim Gottwald: ultra-endurance athlete, viral content creator, and founder of Rappid Runs, a running apparel brand built for the brutal reality of long-distance races.

If his name isn’t on your radar yet, it will be. Kim just co-won the Go One More Ultramarathon in Texas, racking up a mind-bending 378 kilometers (234 miles) before the race was shut down for extreme weather.

But here’s what really sets Kim apart: it’s not just his mileage. It’...

Charlie Vause didn't just make waves this past season — he tore through the high school cross country scene like a storm, and today, we're fired up to welcome him back.

Charlie, a senior at Rio Rancho High School in New Mexico, returns to the podcast after emerging as a standout in U.S. high school cross country during the 2024–2025 season. His achievements include winning the Nike Cross Nationals (NXN) and being named the Gatorade National Boys Cross Country Player of the Year.

Vause has committed to run at Brigham Young Unive...

Quentin Nauman—remember that name. 

Just a few weeks ago, he became the first high school athlete in U.S. history to run both sub-1:50 in the 800m and sub-4:00 in the 1600m... at the same meet. (Quentin clocked 1:49.41 in the 800m and 3:59.60 in the 1600m at the Iowa State Track and Field Championships.) 

Let that sink in.

From sweeping the Drake Relays to dominating cross country with a 14:59 course record, Quentin has built a résumé that rivals the legends—and he’s still not done.

Duration: 00:36:45

He’s back. Not just on this show — but back in the sport, back on the world stage, and back to blow your mind with what’s possible when talent meets resilience.

Returning to the show is none other than Cordell Tinch — the hurdler whose journey reads like a Hollywood script. A former cell phone salesman turned world-class athlete. The guy who stepped away from the sport, then came back to dominate Division II track with three national titles in one weekend — and now he’s out here running 12.87 in the 110 hurdles, tied for the fourth-fastest time ever."<...