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PODCAST

A to Z Running

Andi and Zach--runners, coaches, and founders of atozrunning.com --dive into distance running from every angle. Training tips and racing recommendations? Staying healthy or recovering from injury? Stories of successes or tales of tragedies? It"s all here!

sports running

All Episodes

01:12:53

The Effects of Wind and How to Cope

A to Z Running ·

2024/04/30

Today on AtoZrunning:We take a look at the physics of wind to consider why it does what it does to runners and what we might want to do about that. We also answer a listener question about Marathon training. In the world of running, track action continues with more records. Any guesses how fast a 76-year old can run a marathon? We’ve got the scoop from London. And in recent headlines, NIL deals continue, and a particular high schooler caught our attention. For training, coaching, and other

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01:17:34

These 3 Principles Made Her an Olympian w/ Dakotah...

A to Z Running ·

2024/04/23

Today on AtoZrunning: We interview recent Olympic qualifier Dakotah Lindwurm about three things that carried her from a division 2 walk-on to an Olympian. We also answer a listener question about when runners hit their physical peak. In the world of running, London Marathon was windy, and it definitely showed but not for everyone! Xiamen kicked off the Diamond League, and it was thrilling. And in the headlines, Negative Nick is real, and about 160,000 people hate him. For training, coaching, and

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01:29:27

Managing Energy, Emotion, & Stress

A to Z Running ·

2024/04/16

This week on AtoZrunning: We finish our series on wise decisions by taking a close look at ways to manage energy, emotion, and stress. We also answer a listener question about cool down jogs after hard efforts and races. In the world of running, Boston Marathon was a nail-biter but for two totally different reasons between the men and women. College kids continue to assault the records boards. And from the headlines, Strava is being called into question yet again.For training, coaching, and other

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01:13:39

Protect Your Core

A to Z Running ·

2024/04/09

Today on AtoZrunning:We continue examining wise decisions, this week looking at conscious awareness and the dangers of outside influences on our decision-making. We also answer a listener question about running hills in preparation for hilly races. In the world of running, Arcadia is swiftly becoming the high school distance running mecca. The US 10-mile road championships was a record-breaking thriller. And from the headlines, being cold has a much bigger effect on endurance performance, a recent

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01:20:50

How We Lie to Ourselves

A to Z Running ·

2024/04/03

Today on AtoZrunning:We begin a series on Loehr and Ohlsson’s Wise Decisions, focusing first on what they call reality-distorting mechanisms, otherwise known as the lies we tell ourselves. We answer a listener question about shoe rotations and how to navigate shoes that feel great vs. shoes that feel flat. In the world of running, the world cross country championships were as full of blood, sweat, and tears as cross country ought to be. We’ve got a recap and analysis to share. Other weekend

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01:16:06

Treadmills that Change the Game w/ Adam Homolka

A to Z Running ·

2024/03/26

This week on AtoZrunning:Adam Homolka of Endurance Rehab joins us again to talk about some of the fascinating differences in treadmill technology and how to make use of it. We answer a listener question about how to objectively measure fatigue and the need for adjusting training. In the world of running, after 38 years, a woman finally finished the Barkley Marathons, and the photo is perfect. Also, we share an interesting article about the relationship between nutrition and soreness. All this and

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01:18:00

Channeling Energy, Effort, & Focus

A to Z Running ·

2024/03/20

Today on AtoZrunning:Effort is finite. What does this mean for distance runners and what we here call the first key to thriving. We answer a listener question about flat legs during pre-race tapering In the world of running, the TEN featured 8 men under 27 minutes in the same 10,000m race. Has that ever happened before? Fast times weren’ just limited to the track… or the 10,000… or the adults! We’ll share a weekend rundown of the need-to-knows. In other news, RunTok is a thing, and we

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01:10:09

Finish Line Mentality w/ Liz Fanco

A to Z Running ·

2024/03/12

Today on AtoZrunning: We interview Liz Fanco who shares how she helps other runners transform themselves through sport and the race experience. We answer a listener question about the best order of runs or workouts in a week. In the world of running, if you were making predictions a year ago about certain NCAA runners’ futures, chances are you were so wrong it hurt. We’ll share why. High school runners are unhinged, and it’s a little disturbing. And Ingebrigtsen is back in the news saying crazy

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01:40:18

How to Run Faster w/ Dave Hodgkinson

A to Z Running ·

2024/03/05

This week on AtoZrunning:We throw back to one of our first interviews, a conversation with Coach Hodge about how to run faster without trying harder We also answer a listener question about how to pace a race In the world of running, the world indoor track and field championships was thrilling, and we’ve got the full scoop And the Tokyo Marathon was a shocker with major upsets! For training, coaching, and other services, visit https://atozrunning.com/coaching

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01:03:28

Workouts Don't Mean a Thing

A to Z Running ·

2024/02/27

This week on AtoZrunning:Runners are always talking about our workouts, good, bad, or otherwise. Do they tell us anything meaningful, though? We’ll tackle this one. We answer a listener question about returning from surgery. In the world of running, NCAA ran indoor conferences, and we’ve got the highlights. Dennis Young interviewed 16 of the 26 last place finishers from the US Olympic Trials marathons, and the stories are astonishing. And the Japanese marathon debut just got crazy. For training,

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01:08:14

Olympic Trials Battles w/ Nathan Martin

A to Z Running ·

2024/02/20

This week on AtoZrunning: Olympic trials top 10 finisher Nathan Martin joins the show again to relay his amazing experience at the trials as well as recent journey leading him to it. We answer a listener question about VO2max and heart rate. In the world of running, USA and British indoor championships were impressive. Records continue falling. And another record-breaker is down for the count amidst scandal. For training, coaching, and other services, visit

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01:10:14

Don't Achieve Goals. Find Purpose!

A to Z Running ·

2024/02/13

This week on AtoZrunning: In further reflection on the topic of goals and finding meaning, we share a compelling lesson from author, speaker, and coach John O’Sullivan’s Every Moment Matters. Also, we answer a listener question about the camaraderie or lack of at the Olympic Trials Marathon. In the world of running, indoor track is exploding, and records dropped like lead sinkers at Millrose Games. Not to be outdone, there were great performances in France, as well. And in a tragic

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01:19:43

Olympic Trials Marathon

A to Z Running ·

2024/02/06

This week on AtoZrunning: We share both the results of and the experience participating in the US Olympic Trials Marathon We also answer a listener question about shoe drops and knee pain In the world of running, the trials races were filled with upsets, heartbreak, and unexpected moments. And indoor track action has been a thrill, including national records and near misses For resources and details, visit https://atozrunning.com/episode228 For training, coaching, and other services,

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01:10:47

Face Change Like a Pro w/ Robert Downs

A to Z Running ·

2024/01/30

This week on AtoZrunning: Under Armour pro runner Robert Downs joins the show to talk about rethinking change and obstacles We answer listener questions about max heart rate as well as splitting runs between indoors and outdoors In the world of running, last year’s freshman phenom Addy Wiley has big news that involves Adidas Nico Young has done it, and he might just be convincing the doubters And the upcoming 2024 Olympics boast some fascinating statistics that we want to share For

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00:59:44

Action: Respond, Get Help, & Simplify

A to Z Running ·

2024/01/23

This week on AtoZrunning: We finish our examination of change and Brad Stulberg’s book by sharing practical actions, including how to practice responses and what it looks like to ask for help, among others We also answer a couple listener questions about hard efforts on the treadmill and how to warmup well In the world of running, the US cross country championships included some exciting results That American record we recently mentioned? I just went down again. Stick around to find out which And

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01:10:46

Identity: Who I Am & How to Keep It

A to Z Running ·

2024/01/16

Today on AtoZrunning: What does identity have to do with change? A lot, according to Brad Stulberg, and we examine how he breaks it down in the second section of his book. How do carbon super shoes respond to cold temperatures? We will answer a listener question about that very thing. In the world of running, the Houston Half Marathon saw a new record from an unexpected source, an absurdly fast road race raised eyebrows, and records are falling on the track as well For resources and

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01:07:43

Mindset: Expectations Change Reality

A to Z Running ·

2024/01/09

Today on AtoZrunning: We continue our series on change by examining mindset, the first section of Brad Stulberg’s book Also, we answer a listener’s question about when to lift weights In the world of running, world 800m champ Donovan Brazier is back in the news, we’ll share why Dubai Marathon was fast and surprising in both the men’s and women’s races And Outside Mag has some success tips for winter training based on Strava data For resources and details, visit

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01:05:17

The Beginning of Change

A to Z Running ·

2024/01/02

Today on AtoZrunning: We kickoff a new series on change, examining Brad Stulberg’s newest book Master of Change and how we might apply those principles to this new year with its new goals We also answer a listener question about the mental side of running In the world of running, 2023 ended with a nice bang for Beatrice Chebet and a new world record And we take some time to remember what we believe to be the top 10 moments from the world of running in 2023 For resources and details, visit

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00:35:42

Ingredients for Success w/ Willy Fink

A to Z Running ·

2023/12/30

Today on AtoZrunning: For this special release episode, we interview Under Armour pro runner Willy Fink to talk about the ingredients for success for runners. Fink shares both his experiences as a professional athlete and insights for runners of all levels.

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01:20:42

Keep Growing w/ Sara Merritt

A to Z Running ·

2023/12/26

Today on AtoZrunning: We conclude our series examining training by effort with our final conversation, this time with Sara, and the most succinct and clear articulation of this approach to date! We also field a listener question about running in the cold and dark In the world of running, have you heard of the willpower marshmallow test? The Magness science digest included some poignant studies about emotions And the women’s 24hr world record was broken, but not by someone you’d

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