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Relay

A running podcast dedicated to conversation, commentary, and fun.

Our team has someone for everything, from pros to amateurs, track nerds to ultra athletes, shoe experts, and coaches.

We love discussing all-things running with enough hilarious tangents to keep you on your toes. Like being on your favorite group run with friends.

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31 episodes
weekly
Avg 1 hr
English

Episodes 31

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May 26 · 1 hr 8 min
The Circle Pit, Cold Plunges, and Why Everyone Is Mad Online
This episode is supported by Goodr and Kava Haven. This week on Relay, Lindsey Hein and Peter Bromka are joined by Gabby Hentemann for a conversation that somehow manages to cover elite racing, internet discourse, cold plunges, high school energy in the running world, and the very real experience of becoming “the meme girl” while also trying to compete at a national championship level. Top Topics: Cam Haines vs. Sage Canaday discourse, Gabby Hentemann accidentally becoming the center of running internet drama, the Adidas x Satisfy “circle pit” activation, whether running brands are trying too hard to be cool, Gabby’s fourth-place finish at the USATF 25K Championships, elite runners recognizing her from Instagram before the race, Lindsey’s cold plunge era, what officially counts as a “real run,” and the mental side of high-mileage marathon training. Thank you to our sponsors: Kava Haven is a non-alcoholic spirit designed to help you relax and unwind without the sluggish next-day feeling. Whether you mix it with ginger beer, sparkling water, or lime seltzer, it’s an easy summer swap when you want something social and refreshing without alcohol. Use code RELAY15 for 15% off your first order at checkout at http://kavahaven.com/relay Goodr sunglasses somehow make it easier to actually want to wear sunglasses every day. Lindsey’s currently obsessed with the “Pounce G Double Espresso Effect” pair, and Relay listeners can get $10 off their first order at goodr.com/relay with code RELAY.
May 19 · 1 hr 10 min
Guest Episode: Jess Hofheimer on Running a 3:07 Boston Marathon PR at 50
This week on Relay, Lindsey Hein and Peter Bromka are joined by longtime friend of the show Jess Hofheimer after her incredible performance at the 2025 Boston Marathon, where she ran a 3:07 PR at age 50. Jess shares the full story behind the race, from navigating hip dysplasia, osteoarthritis, and major training adjustments to rebuilding her strength and redefining what success looks like as a lifelong runner. The conversation dives into everything that went into this breakthrough performance: reducing mileage, increasing strength training, learning to trust effort over pace, and approaching marathon racing with patience and experience rather than fear. Jess also reflects on eating disorder recovery, aging in sport, running through different seasons of motherhood, and what it meant to have her teenage sons cheering for her on Boylston Street. It’s an honest and thoughtful conversation about longevity, resilience, identity, and continuing to chase meaningful goals without losing sight of the bigger picture. Thank you to our sponsors! Noogs makes fueling simple with easy-to-digest chews designed for runners who want reliable carbs without overcomplicating nutrition. Head to NoogsNutrition.com and use code RELAY for 15% off your order.
May 12 · 1 hr 4 min
Interview with Dave Hashim: The Guy Who Ran 170 Miles Through The Sahara And Still Made It To The Finish Line Shot
This episode is supported by Noogs, ZBiotics and Kava Haven. This week’s guest episode features photographer and creative director Dave Hashim, whose work has become instantly recognizable across the running world. Dave joins Peter Bromka and Erika Kemp to talk about photographing some of the sport’s biggest moments, balancing creative work with endurance training, and recently completing the brutal Marathon des Sables stage race through the Moroccan Sahara Desert. The conversation dives into the reality of race photography, what it takes to capture emotion inside the chaos of marathoning, and why understanding the sport matters just as much as understanding the camera. They also discuss the creative side of running campaigns, the difference between trail and road culture, how photographers and athletes work together on major brand shoots, and why the best running photos often come from the least polished moments. Thank you to our sponsors! Noogs makes fueling simple with easy-to-digest chews designed for runners who want reliable carbs without overcomplicating nutrition. Head to NoogsNutrition.com and use code RELAY for 15% off your order. Kava Haven is a non-alcoholic spirit designed to help you relax and unwind without the sluggish next-day feeling. Whether you mix it with ginger beer, sparkling water, or lime seltzer, it’s an easy summer swap when you want something social and refreshing without alcohol. Use code RELAY15 for 15% off your first order at checkout at http://kavahaven.com/relay This episode is also supported by ZBiotics! Pre-Alcohol Probiotic is a science-backed drink designed to help you feel better the day after drinking. Take it before your first alcoholic beverage, drink responsibly, and wake up ready for whatever comes next. Use code RELAY26 for 15% off your first order at ZBiotics.com/relay26
May 5 · 48 min
115 Grams Of Carbs An Hour And We’re Still Underfueling
Episode rundown: - Indy Mini weekend and what it’s like announcing vs watching elite races -Rebecca Schmidt’s 70:10 win and course record -Andie Cozzarelli qualifying for the Trials by 3 seconds and the chaos of that finish -How much elite marathoners are actually fueling (100–115g carbs/hour) -Practicing fueling in workouts and why it’s now part of training, not just race day -Long run evolution: from no fuel to “this is actually not that hard if you eat” -Super spikes and how track shoes went from nothing to full tech -Abby Steiner lawsuit and the idea of shoes contributing to career-ending injuries -Trials location debate (Phoenix vs St. Louis and what that means for racing conditions) -Finding non-running joy and perspective when things aren’t going well Media Mentioned: - Sara Hall audiobook (recommended listening format) - Survive and Advance by Tiana Bartoletta - Count My Lies (book) - Your Friends & Neighbors (Apple TV show starring Jon Hamm) - Beef (Netflix series starring Ali Wong) - TikTok content from Masai Russell and Tara Davis-Woodhall This episode is supported by Noogs! Noogs are a simple, great-tasting way to get in carbs and electrolytes before or during your run without overthinking fueling. Head to noogsnutrition.com and use code RELAY for 15% off your first order. This episode is also supported by ZBiotics! Pre-Alcohol Probiotic is a science-backed drink designed to help you feel better the day after drinking. Take it before your first alcoholic beverage, drink responsibly, and wake up ready for whatever comes next. Use code RELAY26 for 15% off your first order at ZBiotics.com/relay26.
April 29 · 59 min
You Break Two… And You Still Lose?
What we discussed: Erika coaching Cynthia Erivo through the London Marathon and meeting her in person for the first time The anxiety of coaching on race day and tracking apps failing mid-race Cynthia’s marathon execution, training swings, and performance relative to her PB Sub-2 marathon breakthrough and reactions to Sawa and Kiplimo’s performances Debate around super shoes, accessibility, and what actually makes runners faster Boston Marathon conditions, surge in fast times, and depth of competitive fields Emerging U.S. men’s marathon depth and recent breakout performances Penn Relays rivalry, NCAA 1500m record, and trash talk between athletes Eugene Marathon “pancake 5K” and the culture of fun race experiences Debate on helping runners at the finish line vs. racing your own race (and DQ implications)
April 23 · 1 hr 4 min
Boston, But Make It Personal: FOMO, Flyovers, and a 2:43 at 22 Weeks Pregnant
Matt Chittim joins us for this week's group chat! We are so excited to have him back and joining Peter and Lindsey for this week's conversation! Episode Rundown: Lindsey’s honest FOMO, imposter syndrome, and figuring out where Boston fits in her life Peter’s 16-mile “spectator run” through the course, complete with a B2 flyover moment The explosion of Boston weekend culture beyond the expo, from pop-ups to live shows Running fashion confusion, generational style shifts, and feeling wildly out of the loop The Newbury Street pop-up scene and accidentally meeting Scott Jurek Shakeouts, community energy, and just wanting to be around “running stuff” all weekend The sheer scale of Boston now, from 1,000+ person shakeouts to nonstop course traffic “Generational” weather and how it changed everything from pacing to confidence Women’s racing depth and the sense that sub-2:20 is about to become the new standard Breakout performances and massive PR jumps in the American field Sharon Lokedi’s patient, surgical race strategy and late-race domination John Korir’s negative split masterclass and closing speed The density of the field getting faster, deeper, and more competitive at every level Stories that matter just as much as the pros, including a 50-year-old PR and redefining success
April 14 · 1 hr 1 min
Boston Isn’t Just Another Marathon (ft. Laura Thweatt & Gabby Hentemann)
On this week's group chat, Lindsey and Peter are joined by Laura Thweatt and Gabby Hentemann to talk all things Boston Marathon ahead of Monday's race. ZBiotics pre-alcohol probiotic is an easy addition to your routine if you know you’re planning to have a few drinks. It’s a small shot you take before your first drink of the night, designed to help your body break down the byproduct of alcohol that can lead to that sluggish, not-great feeling the next day. It’s developed by a team of PhD microbiologists and works best when you still do the basics well. Pace your drinks, hydrate, and get good sleep. Whether it’s celebrating a race, a night out with friends, or wrapping up a training cycle, it’s a simple way to feel more like yourself the next morning. You can head to zbiotics.com and use the code RELAY26 at checkout for 15% off your first order.
April 7 · 1 hr 4 min
Running 79-Second Quarters After 24 Hours, Desert Detours & The Wild Reality of The Speed Project
Top Topics: The Speed Project explained (LA to Vegas, teams + solo efforts) Inside the culture and “who belongs” in alternative running spaces Elite teams vs. adventure athletes and what it takes to win Logistics, pacing, and strategy (including 79-second quarters late in the race) Getting lost, off-course routes, and unconventional race navigation Mental pressure within teams and not wanting to let teammates down Erika’s Boston buildup and pro athlete perspective heading into race week
March 24 · 1 hr 4 min
Is This a Trail Running Podcast Now? Squirrels vs. Erika & Tommie Runz Survives 100K
Episode Rundown: Tommie’s brutal 100K race recap (13,000 ft of climbing) Trail running realities: climbs, descents, and survival mode Fueling strategies: gels, Coke, and potatoes Aid station dynamics and race strategy Post-race recovery and what 100K does to your body Animal encounters on runs… especially squirrels Thank you to our sponsor Noogs! NOOGS are sour energy chews made for endurance athletes who want fuel that actually tastes good during training and racing. They’re vegan, gluten-free, and made with natural colors and flavors. If you want to try them, head to ⁠noogsnutrition.com⁠ and use code RELAY15 for 15% off at checkout.
March 17 · 57 min
Erika Wins New Bedford Half, D3 NCAA Track in the News, and “Wait, She Ran What in the Marathon?”
Topics discussed: - Erika Kemp wins New Bedford Half and uses it as a Boston build workout - New York Half performances and how fast the men’s field has become - NCAA indoor track drama, DQ controversy, and rising personalities in the sport - Doping conversations, testing challenges, and clean sport concerns - Barcelona Marathon 2:10 performance and confusion around record legitimacy
March 10 · 1 hr 14 min
NYC Marathon Lottery Controversy, LA Finish Line Chaos & Fred Kerley Banned
Episode rundown: - USATF half marathon championship aftermath and updates - LA Marathon chaos, the mile 18 medal debate, and surprising performances - New York City Marathon lottery frustration and the internet pile-on - Fred Kerley’s ban, whereabouts failures, and the Enhanced Games conversation - Books, podcasts, and pop culture detours

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