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The Marathon Podcast

Kristian Warwick/Wiild Studio

Welcome to The Marathon Podcast!

15% off Saysky with code TMP15

The podcast that sponsors non-sponsored athletes. This is a podcast for established runners, future runners, and people interested in running. On this podcast, we will focus on everything running. Science, nutrition, training, gear, and much more.
Prepare for a new running companion, elite and non-elite guests, and inspiring stories.

Let's run and talk together!

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  • 58 episodes
  • a few times a week
  • Avg 1 hr 11 min
  • English

Episodes 58

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  • S1 · E234
    Yesterday · 47 min

    #234 I Run 150K a Week. Here’s What Every Guest Taught Me.

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Another solo episode, and this time Kristian looks back at 234 episodes and shares the lessons from past guests that he thinks about almost every day on his runs. He is now up to 150K a week, almost 100 miles, just a year after celebrating his first 100K week. He explains how guests helped him get there, why mileage makes you faster, and how to tell when it is making you slower. Along the way he covers easy runs, running form, double days, cross training, strength work, fueling, women's health and why you should be careful about copying anyone else's training. In this episode: - Training for a sub 2:30 in Valencia: 150K weeks, fatigue and race day pace - Alana Levy: why running is not optional - Thomas Nobbs: running easy runs truly easy - Miles (Find Your Stride Coach) on running technique - Charlie Sweeney and Sofie Haugen: splitting the load into two runs a day - Felicia Pasadyn and the power of cross training - Strength training, and why most of us know we should do it - Jake (Run to Japan) on breaking a scary pace into seconds - Archie on low intensity training - Alfie Manthorpe and fueling before, during and after runs - Jimmy Whelan on altitude camps, McKenna Myler on the female body and Ingrid Kristiansen on Strava - Why you should take lessons from guests, not copy their training plans Content note: Kristian shares an update on a former guest who was seriously injured after being hit by a truck while crossing the road. Timestamps 00:00 Welcome and why a solo episode on lessons from guests 01:52 150K a week and why mileage works 03:08 Saysky Copenhagen 04:14 Fatigue, workouts and race day pace 08:36 Rest days, niggles and swimming 11:35 Trying the Wahoo Kickr Run treadmill 12:28 Alana Levy: running is not optional 14:50 Thomas Nobbs: easy runs 18:16 Miles on running technique 20:03 Charlie Sweeney and Sofie Haugen: two runs a day 22:17 Felicia Pasadyn and cross training 27:00 Strength training 28:51 Jake on scary paces 30:57 Archie on low intensity training 33:11 Alfie Manthorpe and fueling 36:33 Easing back in after injury 37:55 Jimmy Whelan on altitude camps 39:57 McKenna Myler and the female body 42:03 Ingrid Kristiansen and Strava 44:45 Take the lessons, not the plan 46:24 Wrap-up Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E233
    Wednesday · 44 min

    #233 Shoe Rotation, Whoop and Watches: Gear Talk From a Balcony in Spain

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb A solo episode recorded on a balcony in Spain, with trains passing by every 30 minutes. Kristian is on a family trip that has turned into a bit of a training camp, and he catches you up on a hectic month, a smart down week, and what he has learned about training on tired legs. Then it is gear time. He walks through his full shoe rotation for easy runs, long runs, recovery days, workouts and racing, and explains why you should not take his word for it. He also gives an honest update on his Whoop journey and the watches he has tried over the last year. In this episode: - Why Kristian took a down week after a 32K long run and what changed - Training in Spain: double days, a beach long run and swim progress - Easy and long run shoes: Puma Deviate Pure, ASICS Novablast 6, Nike Vomero Plus - Recovery day shoes: Nike Vomero Premium and the Adidas Hyperboost Edge - Workout and race shoes: Puma Deviate Nitro Elite, Fast-R3 and ASICS Metaspeed Edge - Whoop after a few months, and what AG1 did to his recovery score - Coros, Garmin and the watches he has tested - Why he buys his own shoes so he can stay honest Timestamps 00:00 Welcome and a solo episode from Spain 02:29 Update on the last episode with Sofie Haugen 03:04 Why Kristian is in Spain 06:13 The 32K long run and the down week 09:05 Travel day, a tired body and a workout 12:29 A 29K long run along the beach 14:49 Swim progress and a 26K Monday 16:31 Shoe rotation: how Kristian thinks about it 18:06 Strava collaboration and the Marathon Podcast club 19:12 Shoes for easy and long runs 22:54 Shoes for recovery days 25:18 Trying new brands: Adidas Hyperboost Edge 26:15 Shoes for workouts and races 28:12 Fast-R3 vs ASICS Metaspeed Edge 29:16 Metaspeed Sky vs Ray 32:00 Whoop update and AG1 37:11 Watches: Coros and Garmin 43:12 Wrap-up and what is coming next Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E232
    Monday · 1 hr 14 min

    #232 Sofie Karoline Haugen: from Winter Olympian to 69 half marathoner

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb How does a winter Olympian become a 1:09 half marathoner in two years? Sofie Karoline Haugen skated for Norway at the 2022 Olympics, retired from speed skating in 2024, and has since run 10K in 31:57 and a 1:09 half marathon at the Copenhagen half, just a year after running 1:18 in the same city. Kristian and Sofie have known each other for around 17 years and both come from speed skating. In this conversation, Sofie looks back on her career: the years without progress, the decision to move to Stavanger and rebuild her training, the 2019 breakthrough that took her to ninth in the world, and the Olympic Games. She explains why she walked away when she was still skating well, and how a casual 3K on the track turned into a running career. Then the conversation turns to training. Sofie takes us through her week at 170 to 180 kilometers, including double threshold days, how she keeps her easy days easy, why consistency matters most, how she chooses shoes for different days as someone who works at the running store Löplabbet, and what she has learned about bicarbonate. She also reveals that her first marathon is coming up in November. In this episode: From speed skating to a 1:09 half marathon The years of hard work before the breakthrough Moving to Stavanger and rebuilding her training Qualifying for the Olympics Why she quit skating in 2024 Her first races as a runner Racing the Copenhagen half Shoes for different days, including the Alphafly 4 A full week at 170 to 180 kilometers Building strength without getting injured Her first marathon Timestamps 00:00 Introducing Sofie 01:17 Saysky 01:51 Interview begins 02:19 From skater to 1:09 half marathoner 04:15 Sofie’s skating background 05:56 Years of hard work, and the setback 08:03 Moving to Stavanger 13:17 Ninth in the world 14:25 Qualifying for the Olympics 16:43 Why she quit skating 19:07 The moment she knew 22:36 Starting to run 23:16 A 9:29 3K 25:02 Working at Löplabbet and her coach 27:46 Racing in Copenhagen last year 31:24 A 31:57 10K 35:19 The Copenhagen Half Marathon 37:15 Running 1:09 40:30 Alphafly 4 vs Alphafly 3 43:43 Shoes for different days 49:26 Injuries and building strength 53:33 A week of training 59:18 Why consistency matters 1:09:46 Bicarbonate 1:11:56 Her first marathon 1:13:26 Wrap up Sofie on Instagram: @sofiehaugen Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E231
    October 16 · 1 hr 11 min

    #231 Tim Howard was a heroin addict - now he is a runner and Ironman

    Content note: This episode includes open discussion of drug addiction, homelessness, violence, mental health and suicidal thoughts (mainly between 05:00 and 12:00). Please take care while listening. If you or someone you know is struggling with substance use in the US, the SAMHSA National Helpline is available at 1-800-662-4357. The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Tim Howard went from a decade of heroin addiction and years of homelessness to running marathons, finishing an Ironman and working for the Indianapolis Monumental Marathon. In this episode of The Marathon Podcast, Tim shares how a flyer for a running group, and a hug on his first morning there, changed the direction of his life. Kristian first came across Tim in an Athletic Brewing documentary about Ironman, and their conversation goes much deeper than the race. Tim talks about what early recovery really looks like, the role of community in staying sober, and how running became a healthy outlet. He also opens up about the lows that came with injuries and surgery, and why giving back has been the thing that keeps him grounded. You will also hear about his first marathon four months into sobriety, running with a pacer and thanking every volunteer on the course, his Ironman Lake Placid journey, and his role at Monumental, where he now helps others reach the start line of their first marathon. In this episode: Tim’s story, from addiction to recovery Early sobriety and what the first two years feel like Finding Back on My Feet and a community that accepted him How to acknowledge people experiencing homelessness Trading one obsession for a healthier one Overtraining, ankle surgery and a dark period His first marathon and why he thanks every volunteer Ironman Lake Placid Giving back through the Indianapolis Monumental Marathon Timestamps 00:00 Introducing Tim 01:18 Kristian’s quick update 01:49 Saysky 02:20 Interview begins 02:31 The Athletic Brewing documentary 04:06 Tim today 05:21 Life before running 07:07 Hitting bottom and getting sober 08:52 Detox and the first weeks 11:55 The first two years of recovery 13:08 Identity in and out of addiction 15:48 Back on My Feet 18:18 The hug that changed everything 20:23 How to show up for people experiencing homelessness 24:09 Finding community 25:16 Accountability and starting over 30:13 Trading heroin for running 32:03 Injury, surgery and a dark period 33:22 Finding a new way to belong 35:08 Tim’s first marathon 41:55 Becoming the community guy 43:37 Thanking the volunteers 47:15 What goes into a major marathon 48:16 Photography and the road to Ironman 51:37 Anxiety and staying on course 54:48 Why Tim never goes back 56:54 Ironman training 1:00:18 The documentary and the team 1:04:17 Finishing Lake Placid 1:07:46 Working for Monumental 1:10:03 Wrap up Tim on Instagram: @timmy_hotdog_howard Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E230
    October 14 · 1 hr 6 min

    #230 How a 777 Pilot Runs a 2:42 Marathon: Alex Orr on Training Around Flights, Jet Lag & the OTQ

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb How do you train for a 2:42 marathon while flying as an international airline pilot? In this episode of The Marathon Podcast, part of our series with Tracksmith’s Stamata team, Kristian talks with Alex Orr, a United Airlines pilot who flies the Boeing 777 and runs for Georgetown Running Club in Washington, D.C. Alex is a 2:42 marathoner (set in Berlin) and a 1:15 half marathoner, and she is chasing an Olympic Trials qualifier. She explains how she plans every week around her flight schedule, why she protects her hard workouts at home, how she handles jet lag and cancelled flights, and what a normal training week looks like when she is gone for days at a time. We also talk about cockpit naps, recovery on layovers, and how she tells the difference between a tough day and a day to back off. Alex shares the story of how she found her way back to running after stepping away from the sport, what she learned from two marathons that did not go to plan, and how being part of Stamata, led by Steph Bruce and supported by Tracksmith, has shaped her journey. In this episode: How a 777 pilot fits in a marathon build Planning workouts around flights, jet lag and delays Joining Tracksmith’s Stamata team Stepping away from running and finding her way back From a 2:46 in Chicago to a 2:42 in Berlin Learning from Indianapolis and Eugene, two marathons that did not go to plan A 1:15 half marathon A full training week, including VO2 sessions and long runs Recovery, sleep and naps in the cockpit Her next goal at CIM Timestamps 00:00 Introducing Alex 01:07 Kristian’s training update 02:31 Welcome, and fitting running around flights 07:13 Who Alex is and how she got into running 08:05 Living the dream as a pilot and runner 08:57 Joining Tracksmith’s Stamata team 11:15 Flight schedules, bidding and training camps 13:13 Getting time off for races 14:52 Early years of running 18:15 Her coaches 19:49 Life after college 20:23 Losing her father 22:52 Coming back with GRC 24:29 The breakthrough in Chicago and 2:42 in Berlin 25:15 Grief and running 27:39 What running means to her 30:01 What drives her 31:51 Chasing the OTQ 32:42 Indianapolis and Eugene, and what went wrong 37:47 The 1:15 half marathon 39:11 Lessons from the marathon 41:42 A typical training week 46:39 Marathon pace work and long runs 50:04 Recovery, sleep and cockpit naps 52:08 International trips and training around them 56:14 Recovery data on work days 59:22 Running in layover cities 1:03:41 Next up: CIM 1:05:56 Outro Alex on Instagram: @alexrunstheskies Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E229
    October 12 · 1 hr 28 min

    #229 Supadupaslim (Michael Morris): The Slowest Kid on the Team Became a 2:15 Marathoner

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Michael, better known as SupaDupa Slim, is a 2:15 marathoner from Austin, Texas, coached by Jeff Cunningham of Bat City Track Lab. His path to 2:15 has been anything but linear: from the slow kid on the team in a small Texas town, to a marathon that fell apart in the second half, to missing the Olympic Trials standard by seconds, and finally to running 2:15 at the McCurdy Pro Marathon and qualifying. In this conversation, Michael breaks down what actually moved the needle: small, steady jumps instead of big leaps, a smarter approach to mileage, learning to run marathon pace without fear, and why time alone should never define you as a runner. He walks through his training week for the marathon, the block behind the 2:15, and the race itself. He also explains where the SupaDupa Slim name comes from. Before the interview, Kristian shares his own training update on the road to a sub-2:30 attempt in Valencia, including a 3:21 per kilometer opener in a session he did not expect to hold. In this episode: Where the name SupaDupa Slim comes from From slow kid to 2:15 marathoner, 25 years of running Two first marathons and what they taught him Overtraining, injury and rebuilding with patience Why small jumps and consistency beat big leaps How to chase a faster pace without freezing up A full marathon training week and the block behind the 2:15 His mileage philosophy and advice for runners The McCurdy Pro Marathon, mile by mile Next up: the Houston Half Marathon and a Boston pro field hope Timestamps 00:00 Introducing Michael 01:44 Kristian’s training update 02:08 Saysky 14:45 Interview begins 14:52 The name SupaDupa Slim 16:52 What running means to Michael 20:03 Staying consistent for 25 years 22:32 Growing up with running siblings 26:40 His first marathons 32:43 Learning what it takes 39:01 Injury and rebuilding 41:00 Time goals and the ceilings we create 44:53 Learning to run faster paces 48:17 Commitment and decision making 51:07 Coach Jeff Cunningham 53:32 A marathon block for 2:15 1:00:12 Recovery and fueling 1:03:49 Small habits and mobility 1:06:23 Mileage advice 1:10:23 Doing less and feeling better 1:13:24 A week of marathon training 1:17:45 The McCurdy Pro Marathon 1:23:06 Qualifying, emotions and the finish 1:26:11 What’s next 1:27:34 Wrap up Michael on Instagram: @supadupaslim Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E228
    October 11 · 30 min

    #228 THIS WAS THE CHICAGO MARATHON 2026 (WOW!)

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb A quick recap of the 2026 Chicago Marathon, right after the finish. Kristian watched the race from Norway and shares his reactions to a field that was packed from top to bottom: Amos Kipruto won the men’s race in 2:01:09 ahead of Tadese Bikila, and Hawi Feysa defended her title in a personal best 2:13:33 with Sharon Lokedi second. He goes through the moments that stood out to him: Jacob Kiplimo looking relaxed before things changed, Vincent Mauri’s treadmill-built form and his fight through cramps, Clayton Young finishing as the top American man, and Emma Grace Hurley running the fastest marathon debut by a U.S. woman. He also covers Izzi Batt-Doyle’s new Australian record, Dakotah Lindwurm’s race a few days after her interview, Thomas Nobbs’ PR, and a look back at the Melbourne Marathon, including Jimmy Whelan’s debut. All times mentioned in the recording are unofficial, as Kristian recorded right as the athletes finished. In this episode: Melbourne Marathon and Jimmy Whelan’s debut Matt Fox, critical questions and the role of this podcast Vincent Mauri and Emma Grace Hurley, the runners Kristian was most curious about What happened to Jacob Kiplimo Women’s race: Hawi Feysa, Sharon Lokedi and Izzi Batt-Doyle’s Australian record Emma Grace Hurley’s historic debut Vincent Mauri’s treadmill-built form and the cramps Clayton Young, Charles Hicks and Thomas Nobbs Content note: There is a brief mention of Matt Fox’s approach to weight loss, which Kristian notes can be triggering for some listeners (around 02:30). Timestamps 00:00 Welcome and Chicago overview 00:38 Melbourne Marathon and Jimmy Whelan’s debut 01:47 Matt Fox 03:08 Critical questions and the role of this podcast 05:33 Saysky 06:14 Following Chicago from Norway 06:57 Runners Kristian was curious about 07:45 Emma Grace Hurley 09:02 Chicago thoughts and Jacob Kiplimo 12:00 Men’s podium 13:02 Women’s race: Sharon Lokedi and Hawi Feysa 16:19 Izzi Batt-Doyle’s Australian record 18:16 Emma Grace Hurley’s historic debut 20:42 Dakotah Lindwurm and Elena Hayday 21:17 Vincent Mauri 25:53 Clayton Young and Charles Hicks 26:48 Thomas Nobbs 28:08 Puma Project 3 and final thoughts 29:42 Outro Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E227
    October 9 · 1 hr 14 min

    #227 Dakotah Popehn on Chicago, her training and her book (You think this hurts)

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Olympic marathoner Dakotah Lindwurm joins The Marathon Podcast just days before she lines up at the Chicago Marathon. She was the top American at the 2024 Paris Olympics, finishing 12th, and is a three-time Grandma's Marathon champion. Dakotah went from a Minnesota hockey kid who finished last in her first high school mile to a Division II runner at Northern State and, eventually, one of the best marathoners in the country. She shares how she trains with Minnesota Distance Elite, why strength work has been behind some of her biggest leaps, how she has stayed healthy for so long, and what a normal marathon training week looks like for her. We also get into race week, her Chicago goal, the road to the 2028 Olympic Trials, and her upcoming book, You Think This Hurts. Kristian also shares an update on his own build for a sub-2:30 attempt in Valencia in December. In this episode: - Race week routines and her goal for Chicago - From hockey to the Olympic marathon - Qualifying for Paris and finishing 12th - Getting engaged right after the Olympic marathon - Staying consistent and injury-free for years - Training with Minnesota Distance Elite and coach Chris Lundstrom - Minnesota winters and the Norwegian training link - Strength training for runners - A full week of marathon training, including easy pace and long runs - Her book, You Think This Hurts Timestamps 00:00 Cold open 00:13 Welcome 01:33 Kristian's training update 04:18 Giveaway 04:56 Saysky and sponsors 05:44 Race week with Dakotah 08:38 Her background 09:12 From hockey to running 10:32 Northern State 14:19 Qualifying for the Olympics 16:22 Last year's Chicago and big goals 19:00 Pressure: Olympics vs majors 20:26 Paris, 12th place and the proposal 24:51 The book 27:50 What running means to her 32:09 Chicago goals 37:26 Racing for top three at the Trials 39:30 Why she has stayed consistent 43:32 Minnesota Distance Elite 50:13 Coach Chris Lundstrom 52:30 Minnesota winters 56:38 Strength training 1:03:08 A normal training week 1:09:56 Easy pace and long runs 1:11:41 Pre-ordering the book 1:13:05 Outro https://www.instagram.com/dakotahlindwurm/ Her book: https://static.macmillan.com/static/smp/you-think-this-hurts-9781250476234/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E226
    October 7 · 1 hr 18 min

    #226 Lars Dewall is a 2:12 marathoner but his training is different

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Lars Dewall, a middle school teacher and former Nordic skier who ran a 2:22 debut marathon on a three week build and has since worked his way down to a 2:12:13 personal best at the Berlin Marathon. Lars shares how a Minnesota ski racer turned runner fits two runs a day around a full teaching job, from a 5:30 am shake out to afternoon sessions after school. He explains how his Nordic background shapes his training, why he keeps easy days really easy, and how he ramped up to 135+ mile weeks. We also get an honest look at Berlin as part of Puma Project 3, where he set a PB by 18 seconds but had to let go of his sub 2:10 goal mid race, plus a deep dive into his double threshold sessions and strength routine. In this episode: - Balancing a full time teaching job with a 2:12 marathon - A normal training day, from a 5:30 am run to afternoon miles - How Nordic skiing built his aerobic engine - Running 2:22 in his debut marathon with only three weeks of notice - Why he keeps easy days really, really easy - Going from 2:22 to 2:14 at CIM to 2:12 at Boston - Berlin with Puma Project 3 and letting go of a sub 2:10 goal mid race - Double threshold sessions and treadmill workouts - Why he started strength training after college - Peak mileage of 135+ miles a week Timestamps 00:00 Welcome and why this conversation stood out 01:58 Looking back at 225 episodes 03:07 The friendships behind the podcast and a word on Saysky 04:51 Welcome to Lars 06:26 How he balances teaching and running 07:01 A normal training day 09:11 Minnesota and Nordic skiing 13:23 Moving to San Diego and running with Lane Zero 18:12 The 2:22 debut at Grandma's on three weeks of notice 23:12 Ramping up mileage fast after moving to San Diego 26:39 Keeping easy days really easy 28:29 Training by hours, not miles 33:06 Choosing running over a promising ski career 36:11 From CIM to Boston: how he got to 2:12 41:11 Puma Project 3 and the Berlin build 43:15 Berlin: dropping off the sub 2:10 pack and still running a PB 44:22 Why the sub 2:10 barrier is still the goal 48:10 What he'd change after Berlin 56:32 Threshold sessions on the treadmill and roads 58:31 Double threshold in the Berlin build 59:21 Why he started strength training after college 1:04:22 Peak mileage: 135+ miles a week 1:14:01 Testing at Puma HQ in Boston 1:15:50 What's next after Berlin 1:17:20 Closing thoughts and a thank you to Lars Lars on Instagram: https://www.instagram.com/dewalllars/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E225
    October 5 · 1 hr 24 min

    #225 Greg Schaefer: Keep racing forward when life doesn’t go as planned

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Greg Schaefer, a 20 time Ironman finisher, former college basketball player, and Kona qualifier who was diagnosed with Young Onset Parkinson's at 48 and has no intention of being defined by it. Greg takes us from his first Ironman in Nice to the Kona race where his body started "whispering before it screams," through the phone call on a family vacation that gave him his diagnosis, and the strange sense of relief that came with finally having answers. He talks openly about medication, balancing advocacy with not wanting Parkinson's to be his whole identity, and how he fought his way back to training. We also get into running the Boston Marathon as an adaptive athlete two years in a row, including a first ever negative split on a sore Achilles, and what he's looking forward to at Kona this year. In this episode: - Racing Ironman Nice while recovering from surgery - From college basketball to 20 Ironman finishes - The Kona race where his body started sending warning signs - The phone call that brought his Young Onset Parkinson's diagnosis - Why he felt a sense of relief, and what the disease actually is - Not wanting to be defined by Parkinson's - Getting back to training and racing after diagnosis - Running Boston twice as an adaptive athlete - Raising over $100,000 for the Ironman Foundation - Why Kona is the Super Bowl of the sport Content note: this episode includes an open discussion of a serious medical diagnosis and living with a neurological disease. Please take care while listening. Timestamps 00:00 Welcome and why this conversation stayed with Kristian 01:26 Kristian's own training update 11:08 A quick word on Saysky and the TMP15 code 11:59 Welcome to Greg 12:26 Racing Ironman Nice after hernia surgery and a torn ankle 16:19 Greg's introduction: 21 Ironmans, business, and family 18:44 Letting go of the basketball dream 29:15 How he got into Ironman 36:10 How his perspective changed over time 37:24 Kona 2019 and the first signs something was off 40:03 Kona: the race where his body "whispered" 42:33 The phone call: diagnosed with Young Onset Parkinson's 43:35 Feeling relieved as everything finally made sense 44:45 What Young Onset Parkinson's actually is 49:24 Medication and its trade offs 52:14 Not wanting to be defined by the disease 54:37 Getting back to training after the diagnosis 58:17 Running the Boston Marathon as an adaptive athlete 1:00:27 Qualifying with a downhill marathon in Vegas 1:02:23 Boston again: a negative split on a sore Achilles 1:16:48 Kristian's first Ironman and what Kona is really like 1:20:49 Kona, the Super Bowl of the sport 1:22:35 Raising over $100,000 for the Ironman Foundation 1:23:04 Closing thoughts and good luck at Kona Greg's website: https://gregoryschaefer.com Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E224
    October 3 · 1 hr 25 min

    #224 Charlie Sweeney: The Fastest American in Berlin Marathon History & Why He Almost Quit in 2024

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian brings you a bonus episode just hours after recording, sitting down with Charlie Sweeney, who became the fastest American in Berlin Marathon history with a 2:09:33, for a conversation Kristian says he's never been more excited to share. Charlie walks through his path from a disappointing Olympic Trials experience, where he arrived under fueled and banged up after failing to properly recover from the high of qualifying, to nearly stepping away from the sport entirely. He opens up candidly about the period that followed, working a normal job and running just a few easy miles a day, and how pacing his now partner Elise's workouts reignited his love for running and eventually led him back to racing marathons. The conversation covers his current training with coach David Roche, peaking around 150 miles a week, the uphill treadmill sessions that have become central to his build, and his approach to simulating race effort using a treadmill grade calculator. In this episode: - Becoming the fastest American in Berlin Marathon history - A difficult Olympic Trials experience and the fallout that followed - Nearly stepping away from running altogether - How pacing his now partner Elise's workouts brought him back - Returning to the marathon and rediscovering the love of the sport - Training under coach David Roche and peaking at 150 miles a week - The uphill treadmill sessions behind his breakthrough - Using a treadmill grade calculator to simulate race effort - Balancing elite training with a full time job at Coros - What comes next as he looks to keep improving into his thirties Timestamps 00:00 A preview: what a good day on the track looks like now 00:18 Welcome and introducing Charlie Sweeney 02:02 Kristian's own training update 04:23 Announcing the podcast's sponsorship with Saysky Copenhagen 05:16 Welcome to Charlie and why this episode means so much 11:38 Charlie's background and his job at Coros 20:55 Working at a running brand that takes hiring seriously 21:17 The Coros and treadmill integration, explained 45:24 Introducing Elise and her role in his coaching 46:42 Qualifying for the Olympic Trials on the first attempt 48:13 Riding the high of qualifying, then crashing afterward 50:01 A difficult Olympic Trials experience 50:36 Finding a new coach and stepping away from running 51:48 Pacing Elise's workouts and falling back in love with the sport 52:00 Deciding to return to the marathon 53:13 Training under coach David Roche and peaking at 150 miles a week 2:11:20 Building toward three races in one block, including Berlin 2:13:17 The uphill treadmill sessions behind his training 2:17:33 Using a treadmill grade calculator to simulate effort 2:23:48 Looking ahead to getting even better in his thirties 2:24:19 Closing thoughts and thank you to Charlie Treadmill grade calculator: https://42.195km.net/e/treadsim/ The other episode mentioned, for more on Charlie's training: https://open.spotify.com/episode/4qF8kurf3VzibAsJYWnmty?si=cdfb5255ec2d4d3b Charlie on Instagram: https://www.instagram.com/cls1423/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E223
    October 2 · 48 min

    #223 Rebecca Schmitt: From first Sub-3 Boston to 2:27 in 2,5 Years

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Rebecca Schmitt, the winner of Puma Project 3's Berlin cohort, fresh off a 2:27:38 marathon that made her the first American and 17th overall, just two and a half years after barely breaking three hours in her first Boston. Rebecca shares her late start in competitive running, coming back to the sport at 29 after years away, and how a sub three hour Boston in 2024 became the turning point that pushed her from 40 mile weeks into serious marathon training. She walks through the rapid mileage progression that followed, her experience as part of Puma Project 3 in Berlin, from the gear and nutrition resources to race day itself, and the moment she crossed the finish line not even realizing she'd just run the fastest American time of the race. The conversation closes with her honest, ambitious outlook on what's still ahead in her thirties, including a dream of breaking 2:26:50. In this episode: - Coming back to competitive running at 29 after years away - Running a sub three hour Boston in 2024 and the turning point that followed - Going from 70 mile weeks to 100 mile weeks within a year - Being selected for Puma Project 3 and what the support actually included - Nutrition and gear resources she didn't expect from the program - Race recap: running 2:27:38 and becoming the first American finisher - Not realizing she'd finished first American until after the race - Fueling strategy on race day: gels, electrolytes, and pacing - Why she believes she's still far from her ceiling in her thirties - Chasing a dream of breaking 2:26:50 Timestamps 00:00 SaySky discount code and podcast sponsorship 00:45 Welcome and introducing Rebecca Schmitt 02:04 Kristian's own training update 03:21 Welcome to Rebecca and congratulations on Berlin 04:27 Reflecting on her breakthrough performance 05:12 Being part of Puma Project 3's Berlin cohort 06:36 Nutrition and gear resources she didn't expect 09:32 Rebecca's background as an engineer and late start in running 13:12 A sub three hour Boston in 2024 and the turning point 13:38 Going from 70 to 100 mile weeks within a year 26:46 Crossing the finish line and not realizing she'd finished first American 27:42 What it felt like to find out she was the first American 43:59 What's next and how fast she can go 44:30 Her dream of breaking 2:26:50 45:03 Finding inspiration in women racing well into their thirties Rebecca on Instagram: https://www.instagram.com/rebeccaschmitt0/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • September 30 · 1 hr 15 min

    #222 Stephanie Bruce: A Career in Running, and the Advice That Surprised Me Most

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Stephanie Bruce, a professional runner of over 15 years and now the head of Project Stamata, supported by Tracksmith, for a conversation Kristian calls pure gold for runners at every level. Stephanie shares her path from a reluctant, unmotivated high school runner to a national champion and longtime pro at HOKA NAZ Elite, and opens up about the sudden loss of her father during her senior year of high school, a moment that changed how she approached the sport. She talks candidly about building a life around running as a mom of three and serial entrepreneur, from co-founding Picky Bars to now leading Project Stamata, a program supporting women chasing the 2028 Olympic Trials. The conversation turns into a genuinely useful masterclass on marathon training, including the one thing Stephanie says matters more than any workout: fueling. In this episode: - A special Boston Marathon cutoff time announcement - From an unmotivated high schooler to a national champion - Losing her father suddenly during her senior year of high school - Building a life in running as a mom of three and serial entrepreneur - Co-founding Picky Bars and years as a pro with HOKA NAZ Elite - Leading Tracksmith's Project Stamata for future Olympic Trials qualifiers - Finding the balance between hardcore dedication and living a full life - Why fueling, not training, is the biggest thing that makes or breaks a marathon cycle - The most common under fueling mistake she sees in athletes - What's next: a national team spot and racing New York in the pro field Timestamps 00:00 Welcome and introducing Stephanie Bruce 02:10 Announcing the podcast's sponsorship with Saysky Copenhagen 02:17 A special Boston Marathon cutoff time announcement 06:52 Welcome to Stephanie and the idea behind this series 09:05 How she landed the role leading Project Stamata 11:19 Stephanie's introduction: 15 years as a pro, mom of three 14:00 An unmotivated high school runner living on Chick-fil-A 14:10 Her father's cancer diagnosis and declining health 14:53 The sudden loss of her father during her senior year 29:07 Finding the right level of dedication for each phase of life 31:07 Diving deeper into her professional running career 36:34 What it means to have Olympian next to your name or not 51:11 The most important thing in marathon training 51:54 Why fueling makes or breaks a training cycle 52:44 The most common under fueling mistake she sees 2:13:10 What's next: a national team and racing New York 2:14:20 Closing thoughts and thank you to Stephanie Stephanie on Instagram: https://www.instagram.com/stephrothstein Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E221
    September 28 · 1 hr 4 min

    #221 Berlin Marathon 2026: The Elite Race, the Expo, and a 2:53 That Left Me Feeling Mediocre

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian is back from the Berlin Marathon with a special solo episode: a recap of the elite race, followed by an honest look at what race weekend in Berlin is really like for a runner. He starts with the elites: Tigst Assefa's course record 2:11:04 and the Achilles injury that came to light afterwards, Guye Adola's 2:02:50 personal best, and former Nordic combined athlete Jakob Lange running 2:13:57. Then Kristian walks through his own weekend, from the expo and the Puma and Saysky activations to the Run and Rave shakeout, and the mistakes and lessons he'd pass on to anyone racing Berlin. He wasn't racing it, so his own run was a 16k progression inside a marathon that ended in 2:53, followed by a candid reflection on why that still left him feeling mediocre. In this episode: - The elite race: Assefa, Adola, and a big result from Jakob Lange - Why Sabastian Sawe missed the race - Meeting the Saysky team at the Berlin expo - How the Berlin expo works and the wristband tip that gets you free public transit - The Puma activation and the Run and Rave shakeout - Race morning: when to actually show up at the start - Why the plastic cups and one sided aid stations are a problem - Running a 16k progression inside a marathon - Comparison culture and feeling mediocre after a 2:53 - Would he recommend Berlin? Timestamps 00:00 Welcome and what this episode covers 00:50 Meeting Tony from Saysky in Berlin 03:41 The elite women: Tigst Assefa's course record 05:31 Assefa's Achilles injury and surgery 06:05 Women's results and the fastest German woman 07:15 The men's race: Adola wins in 2:02:50 07:46 Sabastian Sawe out injured 09:56 Jakob Lange: from Nordic combined to 2:13:57 11:36 Dextro Energy and the Pfeiffers' withdrawal 13:44 Kristian's own Berlin weekend begins 14:43 The expo at the old airport 15:38 Keep the wristband on: free public transit 18:44 Big brands and the Wahoo Kickr Run 21:27 The Puma activation and the sub 4 challenge 22:52 Meeting the Puma Project 3 team 24:15 Running with Ron Runs NYC and a bottle service tip 26:03 Why he likes Berlin more this time 27:39 Saturday shakeouts and marathonweekend.com 30:23 The Puma Run and Rave 33:14 Watching the inline skating race 33:42 The mistake of forgetting throwaway clothes 36:07 The plan with his coach: a 16k progression 40:04 Race morning and how early to arrive 45:14 A flat, fast, crowded course 46:03 Aid stations and the plastic cup problem 51:54 Running the progression too fast 56:23 Dancing with the crowd through the last 10k 57:31 Finishing through the Brandenburg Gate 58:34 Feeling mediocre after a 2:53 1:01:57 Congratulating the Puma Project 3 winners 1:02:45 Final thoughts on Berlin and what's next Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E220
    September 25 · 1 hr 8 min

    #220 Rachel McCardell: Community running became an OTQ

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Rachel McCardell, a Puma Project 3 athlete and Olympic Trials qualifier, just days before she lines up at the Berlin Marathon. Rachel shares what it's meant to be part of Puma Project 3 and the running community around it, and opens up about the incredible influence of her college coach at Northwestern, a conversation that Kristian says gave him chills. She talks through her Olympic Trials qualifying race in Chicago, a six minute personal best run with her teammate pacing her the entire way, and how the mindset lessons from her college program have stayed with her well beyond running. The conversation closes with her honest, low pressure approach to goal setting heading into Berlin, and the sub 2:30 time quietly sitting in the back of her mind. https://www.instagram.com/rachel_mccardell/ In this episode: - Being part of Puma Project 3 and the community around it - The Northwestern cross country coach who transformed her mindset - Lessons on teamwork, gratitude, and making hard work fun - Qualifying for the Olympic Trials with a six minute PR in Chicago - Having a teammate pace her through the entire race - Learning to stop putting pressure on time goals - Fueling and nutrition lessons from the Puma Project 3 resources - Her honest, low pressure approach to Berlin - The sub 2:30 time quietly in the back of her mind Timestamps 00:00 Welcome and introducing this Berlin special with Rachel 01:38 Announcing the podcast's sponsorship with Saysky Copenhagen 01:50 Welcome to Rachel, seven days before Berlin 03:28 How it felt to be selected for Puma Project 3 05:09 Fueling: the biggest takeaway from the project 10:05 Deciding to run marathons to stay with her community 10:19 Qualifying for the Olympic Trials in Chicago with a 2:34 11:11 Her teammate Mitch pacing her through the entire race 11:52 The Northwestern coach who gave Kristian chills 17:35 Lessons on teamwork, fun, and gratitude that stuck with her 37:09 Fueling and nutrition lessons from the project 58:03 Race day nutrition strategy explained 1:04:10 Sharing the Chicago moment with her teammate 1:04:51 Her goal for Berlin and why she won't verbalize a time 1:07:03 The sub 2:30 quietly in the back of her mind 1:07:19 Closing thoughts and good luck in Berlin Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E219
    September 23 · 1 hr 20 min

    #219 Christopher Brenk Lives in the Highest City in America. Now a 2:17 marathoner

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Christopher Brenk, a Puma Project 3 athlete heading into the Berlin Marathon off the back of a 2:17 personal best in Eugene, for a genuinely unique running story: from Division 3 college racing to training at altitude in the highest city in the United States. Christopher shares how a spontaneous application with his college teammate turned into a Puma Project 3 selection, and what it's meant to suddenly have shoes, gear, and a community built around his marathon racing for the first time. He walks through his path from a small Division 3 program at St. Olaf, through years spent in Sitka, Alaska and Utah, to now living and training in Laramie, Wyoming, the highest elevation D1 city in the country. The conversation covers what it's actually like adapting to serious altitude training, how he thinks about carb intake and race nutrition heading into Berlin, and the strange in between space of running elite times without seeing himself as a professional. In this episode: - Getting selected for Puma Project 3 alongside a college teammate - Having shoes, gear, and a community for the first time - A Division 3 college running background and an unconventional path - Years spent living in Sitka, Alaska and Utah before Wyoming - Moving to the highest elevation city in the US for altitude training - What it's actually like adapting to serious altitude - Balancing running with a full time job at the university registrar - Race nutrition strategy and carb intake heading into Berlin - Chasing a new personal best at the Berlin Marathon Timestamps 00:00 Welcome and introducing Christopher Brenk 01:00 Announcing the podcast's sponsorship with Saysky Copenhagen 02:13 Kristian's own training week update 08:26 Welcome to Christopher and a wifi mishap 10:08 How it felt to get selected for Puma Project 3 14:04 Running a 2:17 marathon while not seeing himself as a pro 19:12 A Division 3 college running background 19:59 Years spent in Sitka, Alaska before Wyoming 20:00 Moving to Laramie for altitude training and his girlfriend's masters program 52:15 Living and training in the highest city in the US 53:39 Adjusting workouts to account for the altitude 57:07 Whether the altitude benefits are finally paying off 1:16:46 Race nutrition strategy and carb intake for Berlin 1:19:02 Closing thoughts and good luck in Berlin Christopher on Instagram: https://www.instagram.com/christopher_brenk/ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E218
    September 21 · 1 hr 13 min

    #218 What Happens Inside Your Body During Low Intensity Training? | With elite coach Brant Stachel

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian welcomes back coach Brant Stachel for his third appearance on the podcast, this time to answer a question sparked by his own wife: why does low intensity training actually work? Brant and Kristian dig into the physiology behind easy running, from mitochondrial density and capillary growth to the honest caveat that a lot of the exact science still isn't fully settled. They discuss why low intensity training has become such a hot topic in the sport, what elite programs seem to be finding through trial and error even without perfect research to back it up, and how to actually judge whether your easy runs are truly easy. The conversation closes with practical advice on using the talk test, ignoring your watch, and getting past the ego hit of running slow on Strava. Kristian then shares a full recap of his own training week, including a look ahead to Puma Project 3 athletes racing Berlin. In this episode: - Why Brant's wife inspired this episode's big question - The physiology behind low intensity training, explained simply - Mitochondrial density, capillary growth, and what the research actually shows - Why elite training groups keep coming back to low intensity work - What "easy" is actually supposed to feel like - Using the talk test instead of your watch - Getting past the ego hit of slow paces on Strava - Kristian's own training week recap - A preview of Puma Project 3 athletes racing the Berlin Marathon Timestamps 00:00 Welcome and the question that sparked this episode 02:10 Announcing the podcast's sponsorship with Saysky Copenhagen 04:51 Welcoming Brant Stachel back for his third appearance 08:10 The alphabet soup of training zones and paces 20:22 An honest look at what the research actually shows 25:03 The capillary system explained through a father's advice 39:36 Why zone two became such a hyped up trend 46:55 Ditching heart rate and pace altogether for a season 51:30 What easy is actually supposed to feel like 52:07 Using the talk test to judge your effort 55:21 Getting past the ego hit of slow Strava times 56:11 Wrapping up and planning a future episode on hard training 57:39 Kristian's own training week recap begins 1:02:33 A breakdown of his easy runs and average heart rate 1:08:19 Looking ahead to Puma Project 3 athletes racing Berlin 1:13:01 Closing thoughts and thank you for listening Brant on Instagram: https://www.instagram.com/brant_stachel/ Brant on YouTube: https://www.youtube.com/channel/UC4Nd1yg5n94puosXxjeL5FQ Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E217
    September 20 · 30 min

    #217 World Champs Half Marathon Copenhagen Recap

    The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian brings you a bonus recap episode straight after the Copenhagen Half Marathon World Championships, breaking down a historic day of racing on the fast, flat streets of Denmark. Kristian walks through the women's race, where Agnes Ngetich ran away from the field to set a new world record, and Emma Gracie Hurley's breakout performance for the Americans in fifth place. He also touches on an American qualifying mix up that nearly kept some of the country's best runners out of the race entirely. He then breaks down the incredible men's race, where Andreas Almgren became the first non African winner of the World Championship half marathon in decades, out-kicking his Kenyan rivals in a European record time of 58:06. The episode closes with a roundup of other notable results, including several Nomeo teammates and friends of the podcast, and a look ahead to Monday's episode on low intensity training. In this episode: - Announcing the podcast's sponsorship with Saysky Copenhagen - Race day conditions on Copenhagen's fast, flat course - How the elite field format worked for this world championship race - The women's race: Agnes Ngetich's dominant, world record win - Emma Gracie Hurley and Jess McLean's breakout performances for Team USA - An American qualifying mix up and how it was resolved - The men's race: a historic win for Andreas Almgren - Breaking down Almgren's European record and his technique - A roundup of other notable results and friends of the podcast - What's coming up: an episode on low intensity training Timestamps 00:00 Announcing the podcast's sponsorship with Saysky Copenhagen 00:23 Welcome to this bonus recap episode 02:02 Race format and start times explained 03:42 The men's Elite B field explained 04:19 How the format differed for this world championship race 04:49 The women's race starts out fast 05:09 Comparing the pace to yesterday's Norwegian 5k record 05:36 Jess McLean and Emma Gracie Hurley's breakout runs 09:34 Women's results: Ngetich's world record win 10:38 An American qualifying mix up and how it was resolved 11:21 Other notable European finishers 17:18 A quick note on the men's B field strategy 19:21 The men's race: history on the line 20:25 A dramatic final sprint between Almgren and his rivals 22:13 Men's results: Almgren's European record win 22:36 Almgren's post race interview and his first marathon in New York 26:16 A roundup of other notable results 27:42 More friends of the podcast in the results 28:13 Reflecting on the atmosphere and considering racing Copenhagen 29:05 Another shoutout to Saysky Copenhagen 30:04 What's coming up: low intensity training with Brandon 30:35 Closing thoughts and have a good weekend Cover photo by Copenhagen Half. Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E216
    September 18 · 1 hr 17 min

    #216 Laura Peill: A Physio's Guide to Never Getting Injured Again

    The Marathon Podcast is now proudly sponsored by SaySky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Laura Peill, a Canadian physiotherapist based in Australia and a 2:50 marathoner herself, for a genuinely useful, evidence based deep dive into injury prevention, strength training, and how to actually listen to your body. Laura shares her own two decade running journey, from a childhood step challenge to chasing new marathon PBs today, and brings her professional expertise into the conversation to explain exactly how to approach strength training to prevent injury, not just after the fact. She breaks down what tendinopathy actually is, why complete rest is rarely the right first move, and the simple daily and 24 hour checks that can tell you whether you're doing too much or just enough. The conversation covers when a niggle needs a physio and when it's safe to keep running through it, along with a practical hierarchy for building back up after time off. In this episode: - Laura's two decade running journey and current 2:50 marathon PB - Splitting her time between physiotherapy, Pilates, and running - How to approach strength training to prevent injury - Two ways to think about strength: running specific vs. movement patterns - What tendinopathy actually is and how tendons respond to load - Why complete rest is rarely the right first response to pain - The daily and 24 hour checks that tell you if you're doing too much - When you actually need to see a physio vs. self manage - A safe hierarchy for building back up after an injury - Building toward the Melbourne Marathon and future goals Timestamps 00:00 Welcome and introducing Laura Peill 02:19 Announcing the podcast's sponsorship with SaySky Copenhagen 05:19 Kristian's own training update 23:31 Welcome to Laura and previewing the conversation 26:52 Laura's background: physiotherapy, Pilates, and running 31:23 Laura's two decade running journey 45:19 Balancing running goals with a physiotherapist's perspective 59:19 Learning the hard way after an early IT band issue 1:00:52 How to approach strength training to prevent injury 1:07:35 Strength training doesn't prevent injury on its own 1:22:27 What tendinopathy actually is, explained simply 1:33:16 How tendons respond to load over time 1:38:16 When to see a physio vs. keep running through it 1:38:51 A safe hierarchy for building back up after an injury 1:39:29 The daily and 24 hour checks that tell you if it's too much 2:14:46 Laura's long term approach: chasing potential on the roads 2:16:04 Closing thoughts and good luck in Melbourne More from Laura Peill: https://laurapeill.com Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

  • S1 · E215
    September 16 · 1 hr 10 min

    #215 Adding Cycling Turned Katharina Engelhardt Into a 2:46 Marathoner

    The Marathon Podcast is now proudly sponsored by SaySky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Kristian sits down with Katharina Engelhardt, a Puma Project 3 athlete recommended straight from Puma, whose marathon journey went from a 3:38 debut and years stuck unable to break 40 minutes in the 10k, to a 2:46 personal best today. Katharina shares how she calculated her way toward every marathon goal using her 10k times, and the years long frustration of chasing a sub 40 10k that never quite came, only to eventually run a marathon far faster than her 10k pace would ever have predicted. She breaks down the training shift that changed everything: adding serious volumes of zone two and three cycling alongside her running, something she still credits as the biggest driver of her recent improvement. The conversation also touches on being part of Puma Project 3, running the New York Marathon warming up alongside the elites, and her approach to staying calm and process focused heading into her next marathon in Berlin. In this episode: - Being recommended for Puma Project 3 directly by Puma - Years spent chasing a sub 40 10k that never quite came - Calculating every marathon goal using her 10k times - Running a marathon far faster than her 10k pace ever predicted - Discovering iron supplementation and the energy shift that followed - Adding serious volumes of cycling alongside her running - Why she believes cycling has been the biggest driver of her progress - Warming up alongside the elites at the New York Marathon - Letting go of the 10k and trusting her marathon fitness instead - Heading into Berlin chasing a new personal best Timestamps 00:00 Welcome to another Puma Project 3 episode 02:05 Announcing the podcast's sponsorship with SaySky Copenhagen 02:31 Kristian's own training update 04:18 Welcome to Katharina Engelhardt 04:41 Being recommended for Puma Project 3 directly by Puma 20:15 Struggling for four years to break sub 40 in the 10k 22:00 Chasing a sub three hour marathon and doing the math 24:20 The years long frustration of chasing sub 40 25:35 What her weekly training looked like at the time 47:02 Discovering iron supplementation and a sudden burst of energy 47:37 Adding six thousand kilometers of cycling in a single year 48:33 Keeping cycling as a core part of her training since 50:22 Why cycling might be underrated for non elite runners 57:40 A typical week blending running and cycling 1:07:15 Letting go of the 10k and trusting her marathon fitness 1:09:03 Closing thoughts and good luck in Berlin Katharina on Instagram: https://www.instagram.com/ketheknete?stkn=Z2VnMHVkOGJlZzkz Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

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