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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

00:52:22

Building Training Volume: Tips for Running Longer...

The MicroCast ·

2025/01/28

In this episode, Zoë teams up with Coach TJ David to unpack the highs, lows, and lessons learned from her recent boot camp experience, where she tackled the challenge of running a 100-mile week 🏔️. Together, they explore the personal growth that comes from endurance training, the importance of recovery 🛌, and the mindset shifts needed to unlock your potential as a runner.You’ll hear Zoë and TJ break down: The mental narratives that shape every runner’s journey—and how to reframe them for

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00:43:00

Road Shoe Power Ranking & Lactate Threshold Training...

The MicroCast ·

2025/01/21

Winter miles, we’ve got your back! Coach Zoë Rom and Coach TJ David tackle everything you need to know about cold-weather training, from staying motivated in the chill to making the treadmill your secret weapon.We also break down the best road running shoes (power rankings, anyone?) and settle a hot debate: bacon vs. bananas for potassium—the answer might surprise you. Plus, we explore the differences between trail and road running, and dive into lactate threshold training to help you crush your

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00:54:54

High-Carb Fueling, Breaking Through Training...

The MicroCast ·

2025/01/15

Join Coach Zoë Rom and Coach TJ David as they dive into the science and strategies behind optimizing endurance performance. In this episode, the hosts explore:🎯 High-Carbohydrate Fueling for Endurance Athletes: Why carbs are crucial for muscle recovery, minimizing damage, and maximizing performance. Learn how to tailor fueling strategies to your unique needs and if you should push your carb ceiling. 📈 Overcoming Training Plateaus: Discover the psychological and physiological factors behind

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01:12:20

Coach Kylee and Zoe Answer Your Nutrition and Diet...

The MicroCast ·

2025/01/10

Happy New Year! It’s the season of crash diets and bad advice, so we’re here to cut through the noise with evidence-based answers to your nutrition questions.In this episode, we’re covering: How to pick the best protein powder (and why Kylee has a lot of opinions). The secret to knowing if you’re eating enough without counting calories. Tips for finding the right gel without losing your mind. How to challenge bad diet advice when you hear it. Does compression therapy actually work, or is

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00:52:30

Want to Get Better at Running? Nail the Fundamentals.

The MicroCast ·

2025/01/09

Join Coaches Zoë and TJ as they dive into a reflective and forward-looking conversation about the nature of time, personal growth, and the lessons learned from a transformative year in ultrarunning. They explore key themes like training volume, recovery, and setting personal standards while navigating the challenges of coaching, community, and life’s curveballs. Looking ahead to 2025, Zoë and TJ share their race goals and strategies for growth, highlighting the power of fearlessness and

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01:03:00

How Runners Can Navigate Injury Recovery

The MicroCast ·

2024/12/18

In this episode, Zoe Rom and coach TJ David discuss various recovery methods for runners, including the effectiveness of compression boots, icing, and massage guns. She emphasizes the importance of understanding injury, mental health, and building a support network for recovery. The conversation also highlights the significance of nutrition and avoiding injury cycles to ensure a successful return to running. In this conversation, Zoe Rom discusses the multifaceted approach to injury recovery for

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00:52:28

Nutrition Periodization For Runners

The MicroCast ·

2024/12/11

SummaryIn this episode, Zoe Rom and Coach TJ discuss the importance of recovery runs, the pros and cons of setting yearly mileage goals, and the significance of nutrition and periodization in training. They also answer questions from Reddit about training for ultra marathons and assess readiness for upcoming races, emphasizing the importance of consistency and long-term health in an athlete's training journey. In this conversation, Zoe Rom discusses the importance of proper nutrition and training

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00:56:56

Ask A Running Coach Anything!

The MicroCast ·

2024/12/05

In this episode, Zoe and Coach TJ address listener questions covering a wide range of topics related to running and coaching. They discuss common misconceptions about coaching, the importance of balancing science with individual athlete needs, and the unique approach of Microcosm Coaching. The conversation also delves into common training mistakes, the mental and emotional aspects of long-term training, and the significance of having a long-term vision as an athlete. In this conversation, Zoe

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01:06:50

Coach TJ's Spartan Race Recap and Post Race Recovery...

The MicroCast ·

2024/11/27

In this conversation, Zoe and TJ discuss their recent experiences in racing, focusing on the importance of nutrition, strength training, and mental preparation for athletes. They explore various topics such as the effectiveness of toe yoga, the significance of glute bridges, and the unexpected challenges faced during a Spartan race. The discussion emphasizes the need for adaptability in racing and the establishment of performance standards to enhance athletic performance. In this conversation,

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00:54:28

11 Things Every Runner Should Do

The MicroCast ·

2024/11/21

Dropping an oldie but a goodie into the feed! Check out this episode about 11 things every runner should do to reach their potential.

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01:01:24

How Long Does It Take To Get Faster?

The MicroCast ·

2024/11/13

In this conversation, Coaches TJ and Zoe discuss various topics related to athletic performance, coaching, and the impact of technology on training. The discussion begins with a light-hearted mention of cookies and transitions into a series of 'Hot or Not' questions, evaluating the effectiveness of YouTube physical therapists and Strava's AI metrics. The conversation also explores the importance of balancing different sports and activities in an athlete's training regimen, as well as the timelines

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01:08:25

Strength Training For Runners

The MicroCast ·

2024/11/06

SummaryIn this conversation, Zoe discusses the importance of zooming out to analyze training patterns and the significance of periodizing strength training for runners. She emphasizes the need for athletes to maintain a training log to track their progress over time and to identify trends that can inform their training decisions. The conversation also highlights the integration of strength training into a runner's routine, focusing on how it can enhance performance and prevent injuries. In this

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00:58:16

Running and Training Through Menopause

The MicroCast ·

2024/10/29

In this conversation, Zoe discusses various topics related to running, coaching, and women's health. The discussion begins with light banter about coffee and transitions into a deeper conversation about the importance of gear, the challenges of running uphill, and the significance of understanding menopause in coaching. Zoe emphasizes the need for coaches to be educated about female hormone health and the lack of resources available. The conversation also touches on the benefits of winter running,

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00:56:57

"Blue Collar" Training for Runners with Physically...

The MicroCast ·

2024/10/22

SummaryIn this conversation, Zoe and Coach TJ discuss various aspects of training for athletes, including the effectiveness of core exercises, the role of hiking in training, personal preferences for running hairstyles, the pros and cons of race expos, and the dynamics between elite and amateur runners during races. They also emphasize the importance of a long-term training plan, specifically a three-year approach, to build a solid foundation for athletic performance. In this conversation, Zoe

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01:02:51

Hybrid vs. Block Training Periodization for Runners,...

The MicroCast ·

2024/10/15

In this conversation, Zoe and Coach TJ discuss their recent vacation, the challenges of balancing training with leisure, and the importance of periodization in athletic training. They reflect on their experiences running in rural Portugal, the significance of leisure time, and the nuances of using data in training. The discussion also delves into different training methodologies, particularly block and mixed periodization, and how they apply to various athletes' needs. In this conversation, Zoe

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01:15:50

Our Top Ten Favorite Workouts for Runners

The MicroCast ·

2024/10/07

We're diving into the archives for this fun episode of the MicroCast! Coach Zoë Rom and Coach TJ David break down their favorite workouts, and why - and dive into the science behind why certain stimuli work to develop different energy systems for runners.

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01:08:56

The Bad Ideas Draft. Worlds Worst Nutrition,...

The MicroCast ·

2024/09/30

The Bad Ideas Draft! Hosted by coaches ⁠TJ David⁠, ⁠Zoë Rom⁠ and special guest coach ⁠Sean Van Horn⁠.From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks. We can't into the worst we've seen in training, coaching and living athletic lives over the past decade. Going snake style, our coaches go through five categories of "bad ideas" in the endurance space for over a decade. Then the team provides color commentary on each idea and at the ends votes for

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01:11:53

The "Best" Running Cadence, Running on Soft Surfaces,...

The MicroCast ·

2024/09/24

In this conversation, Zoe and Coach TJ explore various aspects of running training, including the concept of the off season, the role of music while running, hydration strategies, family dynamics in race day support, and insights from Reddit questions. They delve into the science behind running surfaces and injury risk, discuss the importance of running cadence, and navigate the post-race transition season. The conversation concludes with advice on setting goals for the next season, emphasizing the

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01:08:14

Fatigue, Perfectionism and Cycle Syncing!

The MicroCast ·

2024/09/18

In this episode, Zoe and Coach TJ discuss their experiences at the Run Rabbit Run 100, the importance of community in athletics, and delve into various topics including nutrition, the impact of fatigue on training, and the role of perfectionism in performance. They also explore the science behind the menstrual cycle and its implications for training, emphasizing the need for open conversations about athletes' experiences and the importance of evidence-based coaching. 00:00 Introduction and

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01:00:02

Coach Zoë on For The Long Run!

The MicroCast ·

2024/09/10

This week, we're sharing a special collaboration with our good buddy Jonathan Levitt at For the Long Run before we're back in your feeds with a brand new EP later this week. Coach Zoë breaks down her training and approach for Leadville, comedy, and so much more. Give Jon a listen and a follow here: For The Long Run And follow him on Instagram here! And be sure to check out Zoë's new podcast: Your Diet Sucks

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201 results

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