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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

00:55:09

Stop Overthinking Your Training: How to Simplify and...

The MicroCast ·

2025/11/12

Want to train smarter, run stronger, and stop second-guessing your training? This episode dives into one of the biggest pitfalls we see as coaches: overthinking. From obsessing over pace and metrics to chasing “perfect” plans, Zoë and TJ break down how overthinking sabotages performance, and how to get back to feeling good, recovering well, and actually getting faster.🎙️ In this episode:The “Overthinking Hall of Fame”: Pace Police, Data Collectors, and Plan PerfectionistsWhy more data doesn’t mean

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01:13:10

Running Recovery Myths and Metabolism Mistakes: What...

The MicroCast ·

2025/11/05

Want to train smarter, fuel better, and understand what your body actually needs? This episode unpacks the real science behind endurance training and fueling—no pseudoscience, no gimmicks. We start with a quick announcement about our Boston Marathon 2026 prep webinar (covering pacing, fueling, and course strategy from Hopkinton to Boylston), then move into a “Hot or Not” segment on popular running recovery tools: KT tape, dry needling, cupping, and stretching versus mobility.Next, we tackle a

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01:04:02

The Science of the Long Run, Plus: Creatine & Burnout

The MicroCast ·

2025/10/29

If you’re running the 2026 Boston Marathon, don’t miss our Run Your Best Marathon at Boston Webinar Series—four live sessions led by certified Microcosm coaches Skylar Sorokoty and James Nance. Learn how to train for Boston’s unique course, nail your fueling, and feel confident and race-ready by April. Spots are limited, register now!This week, Zoë and TJ are talking about one of the most misunderstood workouts in endurance training: the long run. From pacing and fueling to recovery and race-day

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01:08:54

5 Ways to Make the Most of Your Training Year

The MicroCast ·

2025/10/21

Want a better year without burning out? Zoë and TJ share a practical, five-step blueprint to use your transition season to set up your best race year—without quitting running or living in the gray zone. You’ll learn how to keep frequency high (with easy intensity), sketch a long-range plan (1–3 A-races, smart tune-ups), match workouts to the right phase, and treat recovery like training so adaptations actually happen. We also tackle Hot-or-Not topics trail runners ask about: super shoes on road

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01:01:33

Steady State vs. Tempo vs. Threshold

The MicroCast ·

2025/10/14

Ever wonder what the difference really is between tempo, steady state, and threshold runs? In this episode of the MicroCast, coaches Zoë and TJ break down the most confusing middle zones in running, and explain how to use them intentionally to build endurance, speed, and confidence.🎙️ You’ll learn:How to identify and feel steady state, tempo, and threshold effortsWhat’s happening physiologically at each intensityCommon training mistakes (like running all your easy runs too hard)How to apply these

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01:18:47

5 Ways to Rock Your Recovery + Why Is Treadmill...

The MicroCast ·

2025/10/07

If treadmill season makes you question your fitness — you’re not alone. This week, Coach Zoë and TJ dig into why treadmill running often feels harder than road or trail running, and how to actually use it to your advantage. They’ll unpack the biomechanics, heat buildup, and calibration quirks that make treadmills deceptively tough — and how to dial in effort-based training so you get real aerobic gains (without chasing meaningless numbers).Then they dive into adaptogens — what the science really

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01:07:09

5 Ways to Nail Your Next Workout & Staying Motivated...

The MicroCast ·

2025/09/30

🔥 Want to get more out of your training? This episode breaks down the five most important ways to nail your workouts—whether you’re training for a marathon, ultramarathon, or just building consistency. We talk pacing, mindset, and how to avoid the common mistakes that keep runners from improving.Zoë and TJ also tackle big listener questions about injury recovery, identity, and how to keep your fire burning when progress stalls. Plus, our Hot or Not segment covers official race photos, trusting

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00:48:50

When to Take a Down Week & Weighted Vests and Fatigue...

The MicroCast ·

2025/09/24

This week on the Microcast, Zoë and TJ run through a stack of running myths and training debates—some serious, some a little silly.First up: Hot or Not. Waist lights? Surprisingly useful. StairMasters? A tool, sure, but not a magic bullet. Then we dive into the trend of weighted vests, sled drags, and other “muscular endurance” hacks. They might look hardcore, but do they really help everyday runners, or just the elites?From there, we answer a listener’s Reddit-inspired question: does standing at

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01:14:42

Run Rabbit Run 100 Race Recap: Storms, Strategy &...

The MicroCast ·

2025/09/16

What happens when a hundred-mile race turns into a snowstorm survival test? In this episode, Zoë and TJ break down their very different experiences at the Run Rabbit 100 — from a top-five finish in brutal conditions to making the hard call to DNF.You’ll learn how ultrarunners can adjust goals mid-race, why safety should always come before ego, and how to recognize when “excellence” means stopping instead of pushing through. We also dive into ultramarathon-induced corneal edema (yes, your vision

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00:52:58

5 Ways To Nail Your Taper, Plus: Mental Fatigue,...

The MicroCast ·

2025/09/10

🔥 Race week is here! And with it, taper tantrums, heavy legs, and the mental games that can make or break your performance. In this episode, Coach Zoë and TJ share five evidence-based taper strategies to help you arrive fresh, confident, and ready to race.You’ll learn why cutting volume (not everything) is essential, how to keep just enough intensity to stay sharp, why sticking to your weekly rhythm matters, and how to stay specific without wrecking your quads. Most importantly, we dive deep into

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01:04:11

Minimizing Muscle Damage, Talking through the Colon...

The MicroCast ·

2025/09/02

Are ultrarunners at higher risk of colon cancer? Can scrolling before a workout actually make you slower? And is muscle damage( not gut issues) the biggest reason athletes DNF ultras? This episode dives deep into three new studies that every endurance athlete should know about.Zoë and TJ break down the recent New York Times article on colon cancer risk in marathoners and ultrarunners, explaining why the headlines caused panic, what the data really says, and how to think critically about risk. They

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01:01:03

Aid Station Efficiency, Fat Adaptation Myths, and...

The MicroCast ·

2025/08/26

🔥 Wondering how much training volume you really need to get faster, avoid burnout, and stay injury-free? In this episode, Zoë and TJ break down the science and practical strategies behind volume in endurance training, plus why aid station efficiency and fueling myths matter just as much for your ultramarathon success.🎙️ In this episode, your coaches cover:Hot or Not: Car camping before races, pacers, downhill repeats, and “fat adaptation”How to move through aid stations like a Formula One pit stop

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01:05:21

5 Science‑Backed Pacing Rules for Ultras

The MicroCast ·

2025/08/19

🔥 Want to finish your next ultra stronger and avoid the dreaded late-race fade? This episode breaks down five science-backed pacing strategies every runner can use—whether you’re lining up for your first 50K or chasing a 100-mile PR. Drawing on data from UTMB, Western States, and Ultra-Trail Cape Town, Coaches Zoë and TJ share the training and mindset tools that separate strong finishers from blow-ups.🎙️ In this episode, we cover:Hot or Not: stacking two ultras close together, GPS watches vs. RPE,

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00:46:20

Who Gets to Be an Athlete? Endurance Fueling Myths,...

The MicroCast ·

2025/08/14

Who gets to call themselves an athlete — and how should you fuel like one? In this special crossover episode from Your Diet Sucks, Coach Zoë and registered dietitian Kylee Van Horn tackle common endurance nutrition myths, from carb loading to high-carb fueling in larger bodies, and why “earning” the athlete label is holding runners back.You’ll hear practical tips for training your gut, troubleshooting race-day nausea, and avoiding the pitfalls of constantly changing your fueling plan. Plus: the

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00:50:47

5 Workouts Every Runner Needs to Get Faster (Without...

The MicroCast ·

2025/08/05

Want to run faster, whether you’re training for a 5K, marathon, or 100-mile ultra? In this episode, Zoë and Coach TJ break down five proven ways to build speed and endurance without burning out. They cover everything from running economy (and why it matters differently for ultras) to practical workouts like strides, hill sprints, VO₂ max intervals, and tempo runs, plus why easy running is essential for performance.You’ll also hear:Why wildfire smoke and high AQI days can crush performance and when

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01:19:40

Protein: Hype vs. Reality

The MicroCast ·

2025/07/29

Coach TJ is on vacation this week, so we're dropping a recent favorite episode of YDS in the feed!Protein is everywhere—from protein-packed cereals and bars to coffee creamers and even water—but how much do athletes and active people really need? In this special episode from Your Diet Sucks, journalist Zoë Rom and sports dietitian Kylee Van Horn, RDN, cut through the marketing hype to uncover the truth about protein intake, protein powders, and fueling for endurance performance.What You’ll Learn in

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00:55:17

Fuel Smarter, Run Stronger: Endurance Nutrition Myths...

The MicroCast ·

2025/07/22

This episode breaks down what runners really need to know about fueling — with zero gimmicks and all the science.Whether you're training for a marathon, ultramarathon, or just want to feel stronger on your runs, this episode of the Microcosm Coaching Podcast dives deep into what proper fueling looks like — before, during, and after your workouts.🎙️ Coach Zoë and TJ cover:Why fasted training is overhyped — especially for womenWhat muscle scraping actually does (spoiler: not much)How to time your

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01:02:18

TJ's Silver Rush Recap + Training For Busy Runners

The MicroCast ·

2025/07/16

🔥 Wondering if you really need to follow your training plan to the letter? This episode unpacks how flexible training frameworks can actually make you a stronger, more consistent runner—especially when life gets messy.🎙️ Coaches Zoë and TJ break down:What happens when you move a long run for weather—and whether it still “counts”How to tell the difference between healthy flexibility and sneaky perfectionismWhy your body doesn’t know what a calendar is—but it does know stressThe benefits of

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00:56:25

5 Myths Holding Your Running Back

The MicroCast ·

2025/07/08

Train Smarter, Not Harder: How to Use B Races and Avoid the Worst Running MythsThinking about racing your way to peak fitness? In this episode, Coach Zoë and TJ break down how to use B races strategically in your ultramarathon or trail running season—and bust five of the worst myths that hold runners back. From compression boots and ankle socks to carbs and stretching, this one’s packed with evidence-based insight and a whole lot of hot takes.🎙️ In this episode, we cover:What is a B race and why it

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00:56:31

Master Downhill Running: Technique, Strength &...

The MicroCast ·

2025/07/01

Struggling with downhill running? Want to avoid trashed quads and gain free speed on the trails? This episode teaches you exactly how to master downhill running with proven techniques, strength exercises, and mental strategies to help you descend faster and safer, whether you’re training for an ultramarathon, trail marathon, or mountain race.🎙️ Coaches Zoë and TJ from Microcosm Coaching cover:Why downhill running causes severe muscle damage and DOMS — and how to prevent itKey downhill running form

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201 results

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