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PODCAST

The Knighton Runs Podcast

Coach Chris Knighton helps passionate runners train smarter, race with confidence, and run faster marathons. The Knighton Runs Podcast delivers straightforward, practical advice on marathon training, workouts, mileage, race strategy, recovery, fueling, and mindset. Each episode is concise, actionable, and designed to help you become a stronger, faster, more confident runner. Chris is the founder and Head Coach of Knighton Runs Marathon Coaching. Be Brave. Run Fast. Exceed Your Goals.

sports running

All Episodes

00:25:08

67 | Why I don't like run streaks.

The Knighton Runs Podcast ·

2023/05/23

You need to take time off! As competitive runners seeking personal bests, we are constantly looking for ways to improve. One easy way to get better in running that athletes often overlook is to take a significant break after their season’s goal race. Taking time off will allow your body to fully heal and benefit long-term from all your hard work. You need to schedule time off into your training calendar, just like you do for your base building phase, workout phases, taper, and race dates. Rushing

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00:15:18

66 | Trust Your Experience

The Knighton Runs Podcast ·

2023/05/16

Do your everyday experiences make you a better racer? A few weeks ago, my wife Erica ran 20:03 for 5000m and placed 3rd place at the Brown University Runner Club's "Bruno's Backyard Classic." This was her second race since giving birth to Cady and ran 24 seconds faster than her last 5K three weeks ago. Erica ran a super smart negative split 5000 meter race, starting in the back, trusting her fitness and strategy while passing fading competitors with each lap. She made a big move

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00:47:29

65 | Running for Your Life with Barry Karch

The Knighton Runs Podcast ·

2023/04/28

Does Running Get Better with Age? On today's episode of The Knighton Runs Podcast, I interview Barry Karch, host of the new podcast, Running For Your Life: The Podcast for Mature Runners with Barry Karch. Barry discovered running in his late thirties and trained hard for several years with a local group in San Antonio, Texas, before getting burnt out on it all. He spent the next 20 years simply jogging and slowly noticed his health slipping away year after year. Now in his sixties, Barry has

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00:31:35

64 | Thirty Days to Becoming The Runner You Want to Be

The Knighton Runs Podcast ·

2023/04/14

Everything you want in life exists outside your comfort zone. You can achieve anything you want in life and become any person you want to become, but you need to put in the work, and "no", it won't be easy at first. However, what if I said that in just thirty days, you can radically transform your life in any way (physically, mentally, or emotionally) for the better? Establishing new routines and habits can be unbearably difficult at first. You might want nothing more than to avoid

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00:26:31

63 | How to run the Boston Marathon (Race Plan and...

The Knighton Runs Podcast ·

2023/04/07

The Boston Marathon is the best marathon in the world, but it's also one of the hardest. That said, with the right mindset and strategy, you can run incredibly fast in Boston. I set my PR there in 2022 and I coach many athletes to do the same there every April. I know you can run your best race on Patriots' Day too! You need to run smart to run well in Boston. The course is unforgiving. Having a well-thought-out plan and sticking to it is essential for doing your best. In this episode of

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00:16:59

62 | Yes, you can run your goal race pace! The...

The Knighton Runs Podcast ·

2023/03/31

One of the craziest things about running is... Running race pace in training always feels 10x harder than it actually will during your race. If you've got a big goal race coming up and you feel like you are barely hanging on right now, then take a sigh of relief, trust the process, and know that you can do it. Believe in yourself. This week's episode of The Knighton Runs Podcast is all about cumulative fatigue and why, "YES," you can run your race pace for the entire race if

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00:55:06

61 | Staying Injury Free While Chasing Big Goals,...

The Knighton Runs Podcast ·

2023/03/22

Do you have big running goals? Staying consistent long-term is the key to becoming your best. You've got to progressively challenge yourself month after month while being adamant about avoiding injury while training and racing. How do you find the perfect balance between working hard and recovering enough so that you consistently move towards your goals? On this week's episode of The Knighton Runs Podcast, I chat with Alex Burke, PT about how to stay injury free while chasing big

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00:17:13

60 | Embrace The Challenge

The Knighton Runs Podcast ·

2023/02/23

Not every day is going to be sunshine and rainbows. Some days you will wake up in the dark, it will be cold and snowing outside, and your training plan says "go do a track workout." What do you do? If you want to get better, you've got to embrace the challenge. --- Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com/book Support The Show, Find Your Next Training Plan, and Join Our Community - https://www.patreon.com/knightonruns Apply for

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00:57:11

59 | How to Train for Your First Marathon w/ Jane...

The Knighton Runs Podcast ·

2023/02/17

Are you thinking of running your first marathon? I firmly believe that every able-bodied person can run a marathon. But I don't want you to "just finish" a marathon... I want you to enjoy it and do your best! Marathon training isn't as intuitive as you might think. There are so many factors that are going to affect how to best prepare for your first marathon. Who you are, your experience level, your ability, your age, your goals, and your timeline are just some of the things you need to take into

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00:46:59

58 | The Biggest Lessons We've Learned As Coaches...

The Knighton Runs Podcast ·

2023/02/02

When you continually challenge yourself and do the work that you love, the person you are today is vastly wiser and more experienced than the person you were just a few years ago. I certainly feel this way when it comes to how I coach my athletes. On this week's episode of The Knighton Runs Podcast, I chat with my friend and fellow running coach Jessie Gruca about the biggest lessons we've learned over the years as coaches and how those lessons have shaped us into the coaches and people we are

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00:24:48

57 | Four Signs of Increasing Fitness (that aren't...

The Knighton Runs Podcast ·

2023/01/27

You're running day after day, putting in the miles, getting in the workouts, but despite all of that your everyday easy run pace just isn't getting faster! How do you know if your training is working? In this episode of The Knighton Runs Podcast, Coach Chris teaches four signs of increasing fitness that are not pace related and explains why your easy run pace is simply not a good indicator of increasing fitness. --- Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at

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00:12:52

56 | The Habits of Champions

The Knighton Runs Podcast ·

2023/01/20

Have you ever wondered if champions are born or made? This week, my wife Erica and I led our high school track and field team to an undefeated dual meet season and the title of Division Champions. This is actually the second year in a row we have won this title, something our school has not achieved in 30 years. What makes a champion? From day one of practice, we worked hard to establish a winning culture on our team. We instilled the Habits of Champions into our athletes. How can you embody

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00:45:36

55 | Proper Nutrition for Distance Runners

The Knighton Runs Podcast ·

2023/01/06

Let's kick off 2023 by talking about the most important thing in the world... your health! What constitutes a healthy and supportive diet for distance runners? What vitamins and minerals should you pay the most attention to for long-term health and optimal performance? If you want to become the best runner you can be in 2023, you must prioritize proper nutrition. Links mentioned in the show: Blog Post - Proper Nutrition for Distance Runners -

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00:19:12

54 | Staying Active Throughout The Holidays

The Knighton Runs Podcast ·

2022/12/22

In this episode of The Knighton Runs Podcast, Coach Chris shares the importance of staying active throughout the holiday season, challenges you to get outside every day during this time, and gives an update on his spring racing schedule and what he is doing differently to get faster in 2023. Links mentioned in the show: Our Next Team Race! Super Sunday 5K/5M. Sign up and join the team "KNIGHTON LIONS" during registration - https://www.rcm.nu/862e5 --- Get a Free Copy of my book, "Run Faster

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00:25:20

53 | Setting Intentions for 2023 and Planning The...

The Knighton Runs Podcast ·

2022/12/16

In this episode of The Knighton Runs Podcast, Coach Chris outlines how you can learn from what worked and what didn't this past year, and build upon it in 2023. It's time to plan out your perfect spring marathon season and get started training! Links mentioned in the show: Holiday Gift Guide: https://knightonruns.com/the-2022-knighton-runs-holiday-gift-guide-for-runners/ Plan The Perfect Spring Racing Season: https://knightonruns.com/what-races-should-you-run-this-spring-marathon-season/ --- Get

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00:25:09

52 | Reach Peak Fitness With The Marathon Taper + The...

The Knighton Runs Podcast ·

2022/12/03

In this episode of The Knighton Runs Podcast, Coach Chris answers listener questions on mastering the marathon taper. He explains the philosophy of the six phases of marathon training, with a focus on base building. Whether your goal race is just a couple of weeks away or you are just getting started with marathon training, this episode will teach you how to best mentally and physically prepare for the journey ahead. --- Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at

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00:23:25

51 | How to Warm Up for Your Turkey Trot 5K + Your...

The Knighton Runs Podcast ·

2022/11/17

In this episode of The Knighton Runs Podcast, Coach Chris shares how to best warm up for your Turkey Trot 5K to ensure you run your best race, answers your treadmill running questions, and gives details on how you can join us at the next Knighton Runs team race! Links mentioned in the show: https://knightonruns.com/warm-up https://www.facebook.com/groups/runfastermarathons https://knightonruns.com/the-best-treadmills-for-marathon-training/ - Get a free copy of my book, "Run Faster Marathons:

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00:20:01

50 | The Five Attributes of Running Faster + Staying...

The Knighton Runs Podcast ·

2022/11/11

In this episode of The Knighton Runs Podcast, Coach Chris walks you through an exercise that will give you the opportunity to grade yourself on five different attributes of your running. Which of the five are you best at? Which are you bad at? Where do you need to focus to become your best? Get a free copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com Join our team! Become the runner you always knew you could be at

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00:21:48

49 | The Best Pacing Method for The Half Marathon,...

The Knighton Runs Podcast ·

2022/11/03

In this Q&A, Coach Chris answers your questions on... 1. The Best Pacing Method for the Half Marathon (and Marathon) 2. Sequencing of Workouts during Marathon Training (Speed vs Endurance) 3. Optimizing Workout Lengths when NOT Following a Training Plan Precisely 4. I also announce MY next marathon and why I chose to sign up for it! Join The Knighton Runs Training Group to submit your questions for my weekly Live Q&A's. Sign up now at https://www.patreon.com/knightonruns --- Get a Free

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00:25:18

48 | Q&A with Coach Chris - Warming Up for Your...

The Knighton Runs Podcast ·

2022/10/27

In this Q&A, Coach Chris answers your questions on... 1. Warming Up for Your Marathon, 2. Taper Week Diet Choices + Proper Carbohydrate Loading 3. Focusing Your Winter Training 4. Finding Mental Toughness in Races Join The Knighton Runs Training Group to submit your questions for my weekly Live Q&A's. Sign up now at https://www.patreon.com/knightonruns --- Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com For Training Plans &

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