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PODCAST

The MicroCast

Microcosm Coaching

The Microcosm Coaching Podcast helps endurance athletes—whether you"re a road runner, trail runner, or training for your first marathon or 100-miler—get more out of their training with evidence-based advice, effort-based coaching, and expert mindset support. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running,

sports running

All Episodes

01:02:54

Block vs. Mixed Training, Best Gels for Running, and...

The MicroCast ·

2025/06/24

Zoë is at a writing conference this week, so we're dropping this banger of a replay in the feed!Feeling overwhelmed by running data? Wondering if you're training the “right” way? This episode dives deep into periodization strategies, how to choose the best gels for your gut, and which TrainingPeaks metrics actually matter. Whether you’re training for a marathon or an ultra, you’ll leave with smarter tools and a better understanding of how to adapt your training to real life.🎙️ In this

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01:01:42

How to Train for High Altitude Races: Acclimatization...

The MicroCast ·

2025/06/17

🔥 Training for a high-altitude ultramarathon like Leadville? Wondering if heat suits actually work — or if you really need to drop $1K on a hypoxic tent? This episode of the Microcosm Coaching podcast is your evidence-based guide to getting race-ready without falling for biohacking hype.🎙️ In this episode, Zoë and TJ dive into:The science behind heat suits, overdressing, and sauna use for heat adaptationWhy most pre-workout mixes and BCAAs aren’t worth your moneyHow to actually prepare for races

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00:56:41

Top 5 Science-Backed Reasons Runners DNF – And How to...

The MicroCast ·

2025/06/03

GI distress. Muscle damage. Hyponatremia. Mental fatigue. Bad pacing. In this evidence-packed episode, we break down the five most common scientific causes of DNF (Did Not Finish) in ultramarathons—and how better training can help you avoid them.Whether you're training for your first 50K or aiming to shave time off a hundred-miler, this episode covers actionable strategies to improve your fueling, hydration, strength, mindset, and race-day decisions.🎙️ In this episode, Coach Zoë and TJ

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00:58:23

How to Set Your Running Zones: VO2 Max, Lactate, and...

The MicroCast ·

2025/05/28

🔥 Want to train smarter and avoid common mistakes? This episode covers how to actually set your running zones — without falling into data traps or overtraining.🎙️ This week, Coach Zoë shares insights from her VO2 max and lactate threshold lab test — and what it revealed about the accuracy of smartwatches, heart rate zones, and perceived effort. She and TJ break down:Why most athletes are using flawed training zonesWhat "zone 2" really means — and why your easy days might not be easy

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00:57:19

Heat Training for Runners: What Works, What’s Hype,...

The MicroCast ·

2025/05/21

🔥 Training for a hot race or summer marathon? This episode is your ultimate guide to heat training for runners — including what actually works, what’s total hype, and how to avoid sabotaging your fitness.🎙️ In this science-backed and slightly spicy episode, Zoë and Coach TJ cover:Why we hate run streaks (and what to do instead)Whether sitting at aid stations is a recovery tactic or a race-enderA listener Q on how to train for an ultra and a marathon at the same timeA full breakdown of heat

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00:56:08

How to build Real Mental Toughness and the Limits of...

The MicroCast ·

2025/05/13

Can AI replace a running coach? Should you hike or run uphill when training for an ultra? And what does real mental toughness look like for endurance athletes?In this episode, Coaches Zoë and TJ unpack the latest research on AI coaching apps, discuss how mental toughness is often misunderstood in running culture, and share practical tools for building resilience through training, not just motivation.You’ll also hear a detailed listener Q&A:👉 Should you walk uphill during ultramarathon training,

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00:57:33

The 5 Most Debated Ideas in Endurance Training—And...

The MicroCast ·

2025/05/06

🔥 Think you know the best way to train? Think again. In this episode, Coaches Zoë and TJ tackle five of the most debated ideas in endurance training—breaking down what the latest science actually says about high vs. low mileage, pace vs. RPE, polarized training, strength work, and carbs. Whether you're self-coached or working with a running coach, this episode is packed with takeaways to help you train smarter, stay injury-free, and get better results.🎙️ In this episode:High mileage vs. low

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00:56:29

Stress Is Stress: Strength Training Timing, Gut Myths...

The MicroCast ·

2025/04/30

Please leave us a review wherever you listen!What actually happens when you try to gut train with a cheeseburger? Why is stacking strength work after a run not always optimal? And what do we mean when we say “stress is stress”? In this episode, Zoe and TJ tackle listener questions and hot takes on fueling, shorts, and strength—but then dive deep into the neuroscience of stress, recovery, and performance.Learn the truth about how your brain and nervous system respond to stress (from work and

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00:52:43

The 5 Running Studies Every Athlete Should Know...

The MicroCast ·

2025/04/22

Want to train smarter—not just harder?This episode breaks down five of the most important peer-reviewed running studies from the past year, with real-life takeaways that every endurance athlete can use—whether you're racing 5Ks, 200-milers, or anything in between.From injury prevention to fueling, strength training, and how slow runs can actually make you faster—we’ve got you covered.🎧 In this episode, we cover:Why runners following a structured plan are 76% less likely to get injuredHow

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00:59:15

How Long Does It Actually Take to Get Fit? Training...

The MicroCast ·

2025/04/15

We're back—and this one's a certified banger. In this episode, we start with a round of Hot or Not, weighing in on training camps, six-week shred plans, altitude hacks, and the phrase “long slow distance.” Then, we dive into a listener-submitted Coach’s Nightmare: how do you even begin to train for a 200-mile race?We break down the science (and the gaps) behind 200+ milers—what we know, what we don’t, and where vibes are still doing the heavy lifting. Spoiler alert: there's a lot we’re still

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00:57:12

Ultra Recovery, Speed Training Myths & Mid-Run...

The MicroCast ·

2025/04/08

Welcome back to the pod! This week, we’re diving deep into the science and strategy behind ultra recovery, speed training myths, and (yes) mid-run bananas. 🔥We kick things off with our "Hot or Not" segment, tackling the big questions:Is low heart rate training still hot?Should you actually enjoy running in the dark?Mid-run bananas — are they a fiber bomb or a fueling win?Post-run beers: celebration or sabotage?Then, we tackle Coach’s Nightmare: how to train smart through surprise heat

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01:18:15

UTMB Chianti Recap: We Hitchhiked to a UTMB Race and...

The MicroCast ·

2025/04/01

We’re back from Italy—and wow, we’ve got stories. In this episode, Zoë and TJ break down their race experience at the Chianti Castles UTMB 123K: from hitchhiking to the start line (with 90 seconds to spare), to navigating boar stew and charcuterie at aid stations, to running through medieval castles in the rain. This is our most chaotic and most fun race recap yet.We cover:Why racing internationally is more than just running in a different countryHow we trained for this muddy, punchy, unexpectedly

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01:02:14

Goal Setting, and Staying Motivated Without Racing

The MicroCast ·

2025/03/25

In this episode of the MicroCast from Microcosm Coaching, we dive deep into the practical side of effort-based training, post-race recovery, and the psychology of goal setting. If you're looking to transition from heart rate-based training to RPE (Rate of Perceived Exertion), or if you're wondering how to structure your training when you don’t have a race on the calendar, this one's for you!Topics Covered:✅ Transitioning from Heart Rate Training to RPE: Why effort-based training leads to

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01:07:37

The Race Weight Trap: How It Can Hurt Your Performance

The MicroCast ·

2025/03/18

Is “racing weight” really the key to better performance, or just another endurance sports myth? In this episode, Kylee Van Horn and Zoë Rom dive into the history, science, and harmful messaging behind the idea that lighter always equals faster. From ancient Greek wrestlers sweating it out in bathhouses to modern-day endurance athletes spitting out extra grams (yes, really), the obsession with weight and performance has been around for centuries—but does it actually make you faster?We break down:✅

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00:58:05

Why You Slow Down in the Second Half of a Race (and...

The MicroCast ·

2025/03/12

Why do so many runners hit a wall in the second half of a race? Is it fueling? Pacing? Mental fatigue? In this episode, we break down the most common reasons runners struggle in the back half of their events—whether it’s an ultramarathon, marathon, or even a half marathon—and provide science-backed solutions to help you finish strong.🔥 Topics Covered:The science of fatigue: muscular, metabolic, and neuromuscular breakdownWhy your fueling strategy could be sabotaging your race (and how to fix it)The

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01:03:01

Evidence-Based Training: How Science Should (and...

The MicroCast ·

2025/03/05

This episode is packed with hot takes, science, and training wisdom.🔥 In this episode, we cover:✅ The hot or not takes on hybrid athletes, run clubs, eventing races, and (yes) ankle weights!✅ TSS (Training Stress Score): What it means, how to use it, and why your watch might be lying to you.✅ What evidence-based coaching actually means—how we evaluate scientific studies, avoid pseudoscience, and make real-world coaching decisions.✅ The science behind running, fueling, and why not every study is

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01:01:36

How Much Training Can You Skip Without Losing...

The MicroCast ·

2025/02/26

In this episode of the MicroCast, Zoë and TJ dive deep into a fascinating study that reveals the minimum effective dose of training needed to maintain endurance and strength. Spoiler: You might be doing way more than necessary.💡 We cover:✅ The real impact of missing workouts (it's not as bad as you think!)✅ How long it actually takes to lose fitness (hint: longer than your anxiety says)✅ The importance of frequency, volume, and intensity—and which one matters most✅ Why endurance athletes

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00:54:46

Why Your Longest Run Isn’t What Matters - and Should...

The MicroCast ·

2025/02/19

Are you obsessed with hitting big mileage numbers? Wondering if your longest run is long enough? In this episode of The MicroCast, we break down why your training should focus on time, not just miles, and how to use bootcamp-style weekends to train for an ultra without overtraining.Hosts Zoë and Coach TJ David share their experience training for UTMB Chianti 120K—why they ditched racing in favor of a bootcamp, how to balance training fatigue vs. confidence, and whether data from your watch is

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00:54:56

Mental Training For Runners and How To Prevent...

The MicroCast ·

2025/02/11

How do you train smarter, recover better, and push past mental barriers in running? In this episode of The MicroCast, Zoë Rom sits down with Coach TJ David to break down the key strategies for optimizing endurance performance. From fueling mistakes that sabotage your runs to injury prevention, mental reframing, and the best way to structure your training, this episode is packed with actionable takeaways for runners of all levels.🚀 What You’ll Learn in This Episode:🏃‍♂️ Fueling for performance—why

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00:48:48

How to Fix Your Running Form and to Run Easy!

The MicroCast ·

2025/02/05

Coaches Zoë Rom and TJ David break down the key ingredients for smarter training and a healthier relationship with running. They kick things off with Zoë’s latest training insights, diving into why recovery is a game-changer for long-term performance. Then, they rank electrolytes and explain how these tiny but mighty minerals impact hydration, endurance, and overall performance.Next up: how to tell if your relationship with running is actually healthy. Zoë and TJ unpack common red flags—like

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201 results

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