I sit down with one of the true architects of modern running, Jeff Galloway. From making the 1972 Olympic team as an unexpected underdog to creating the RunWalkRun method used by millions of runners today, Jeff’s story is packed with history, perspective, and wisdom that still applies right now.

We talk about the emotional crash that can come after achieving a massive goal, something I relate to deeply after finishing the Appalachian Trail record, and how that post-Olympic low pushed Jeff to open one of the very first specialty running stores in the world, Phidippides. That store became the foundation for the running boom, community run clubs, and the coaching systems that followed.

Jeff breaks down how RunWalkRun was created, why taking walk breaks early actually makes runners faster, and how the data shows average improvements of around seven minutes in the half marathon and thirteen minutes in the marathon. We also dig into his Olympic era training, 140-mile weeks, mile repeats, long runs past marathon distance, and why most training principles today still mirror what worked fifty years ago.

We go deep on his friendship with Steve Prefontaine, the early fight for professionalism in the sport, the birth of the Peachtree Road Race, and how those moments shaped modern running as we know it. Jeff also shares his approach to mental training, mantras, step counting, and how meaning is the real fuel behind long term consistency.

To close it out, Jeff tells an incredible story about chasing a marathon in eight different decades of life at age eighty, coming back from a heart attack, a fractured toe, and weeks of forced rest to toe the line once again. This episode is equal parts history lesson, coaching clinic, and reminder of why running can be a lifelong pursuit.

Find Jeff's books and Jeff online: JeffGalloway.com

This episode is brought to you by Janji, Garage Grown Gear, and CS Coffee.

Chapters

00:00 The Olympic Journey: Triumphs and Challenges

03:41 From Athlete to Entrepreneur: The Birth of a Running Store

07:07 Navigating Life After Competition: Finding New Goals

10:57 Training Insights: The Evolution of Running Techniques

14:14 The Impact of Steve Prefontaine on Professional Running

26:30 Reflections on Running Culture and Trends

32:19 The Legacy of Pre and Athlete Rights

35:41 Building a Running Community

40:04 The Birth of the Galloway Method

48:49 RunWalkRun: A Game Changer

54:41 Mental Strategies for Endurance

57:20 The Eight Decade Challenge

Subscribe to Substack: http://freeoutside.substack.com

Support this content on patreon: HTTP://patreon.com/freeoutside

Buy my book "Free Outside" on Amazon: https://amzn.to/39LpoSF

Email me to buy a signed copy of my book, "Free Outside" at [email protected]

Watch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outside

Website: www.Freeoutside.com

Instagram: thefreeoutside

facebook: www.facebook.com/freeoutside

Get yourself a Crotch Pot: https://snp.link/cd93a18d

In this solo Month of Jeff episode, I go deep on one of the strangest and coolest studies I have read in a while. It looks at capsaicin, the compound that makes hot peppers spicy, and how a small 12 milligram capsule taken before exercise can actually make you faster, more powerful, and more resistant to fatigue without raising heart rate or perceived effort. I break down what the researchers found, how it works on the brain, nerves, and muscles, and whether you should be popping pepper pills before your next workout.

From there I talk about why the classic 10 percent rule is being used wrong, and why it is your longest run, not your total weekly mileage, that really drives injury risk. I get into how I think about long runs and intensity in my own coaching, and why slow, boring progress is still the best way to stay healthy.

I also wander through crotch pots and backcountry bidets as gift ideas, putting down your phone and reclaiming boredom, Thanksgiving with 30 people, why AI scares me for books and movies, and the difference between style and fashion on planes, and trails.

Chapters

00:00 Introduction to the Month of Jeff

01:54 The Crotch Pot: A Unique Hiking Gadget

04:42 Capsaicin and Its Impact on Athletic Performance

09:27 Rethinking the 10% Rule in Running

11:46 The Importance of Disconnecting from Technology

14:03 Thanksgiving Reflections and Family Gatherings

15:29 Concerns About AI and Creativity

17:20 Fashion vs. Style: Perception and Personality

20:39 The Evolving Landscape of Sports and Sponsorships

Subscribe to Substack: http://freeoutside.substack.com

Support this content on patreon: HTTP://patreon.com/freeoutside

Buy my book "Free Outside" on Amazon: https://amzn.to/39LpoSF

Email me to buy a signed copy of my book, "Free Outside" at [email protected]

Watch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outside

Website: www.Freeoutside.com

Instagram: thefreeoutside

facebook: www.facebook.com/freeoutside

XO Toes Toe Socks by XO Skin

LINK: https://snp.link/91093634

Enlightened Equipment Revelation Apex Synthetic Quilt

LINK: https://snp.link/dd815a33

Light AF Packs

LINK: https://snp.link/092cbf3e

Naked Running Belt

LINK: https://nakedsportsinnovations.com/products/naked%C2%AE-running-band

Raid LF 2 Belt

LINK: https://snp.link/32e52894

Ultraspire Lumen 800 Solstice (Headlamp + Waist Light)

LINK: https://snp.link/bd7aaac2

ReadyWise Breakfast Skillet (Jeff Garmire Meal)

LINK: https://www.walmart.com/ip/PM-BREAKFAST-SKILLET/15209400162?classType=REGULAR&from=/search

Trail Goods Co. Stir Fry Noodle

LINK: https://snp.link/ec3d0444

Gossamer Gear LT5 Poles

LINK: https://snp.link/d415be06

Sawyer Stay-Put Sunscreen

LINK: https://amzn.to/4pswF0m

Sawyer Permethrin

LINK: https://rei.pxf.io/xL4ZYd

Janji Vortex Gloves

LINK: https://snp.link/b5b62b40

This is a quick holiday bonus episode of the Free Outside Podcast where I run through the gear, food, and small things that actually worked for me over the last year. No hype, no rankings, just what I used, why I liked it, and where it fit into real training, FKTs, Cocodona, and the Appalachian Trail.

We start with one of life’s great unanswered questions, why don’t airports have gyms, then move straight into toe socks, synthetic quilts, custom packs, running belts, lights, freeze-dried meals, trekking poles, sunscreen, permethrin, and cold-weather gloves. Some of these are affiliated, most are not. I will always tell you which is which.

If you need holiday gift ideas for an ultrarunner, a thru-hiker, or someone who just likes to be unreasonably prepared, this episode gives you a real-world short list. Take it or leave it. Either way, I hope it saves you some time and maybe a little money.

Janji (Sponsor)

https://janji.com

Code: FREEOUTSIDE

Garage Grown Gear (Sponsor)

https://garagegrowngear.com

CS Instant Coffee (Sponsor)

https://csinstant.coffee

This episode is brought to you by Janji at janji.com (code FREEOUTSIDE), Garage Grown Gear at garagegrowngear.com, and CS Instant Coffee at csinstant.coffee.

Subscribe to Substack: http://freeoutside.substack.com

Support this content on patreon: HTTP://patreon.com/freeoutside

Buy my book "Free Outside" on Amazon: https://amzn.to/39LpoSF

Email me to buy a signed copy of my book, "Free Outside" at [email protected]

Watch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outside

Website: www.Freeoutside.com

Instagram: thefreeoutside

facebook: www.facebook.com/freeoutside

This is a Thanksgiving special episode of the Free Outside Podcast, a mix of long-run thoughts, unpopular opinions, and one of the most meaningful adventures of my life, the Great Western Loop.

I talk about why I think we are historically illiterate, why it is okay to chase goals even if they feel pointless to other people, whether turkey trots have gotten too serious, and my very important theory on whether drones killed the blimp. I also get into why self-supported FKTs matter so much to me and why I think they deserve more respect than they get.

Then I rewind eight years to finishing the Great Western Loop on Thanksgiving. I break down what the Loop actually is, how I planned the massive cross-country connector from the Grand Canyon back to the PCT, why self-supported style creates better adventure, and some of the wildest moments from the entire 7,000-mile journey. From cowbell mornings on the Pacific Northwest Trail, to getting all the bikers in Yaak, Montana in trouble for cooking 20 pounds of bacon, to freezing on the CDT, navigating by map and compass on the Grand Enchantment Trail, sleeping in the bottom of the Grand Canyon, and finishing on Thanksgiving near Parker, Arizona.

This adventure changed the entire direction of my life and planted the seed for every FKT that followed.

This episode is brought to you by Janji at janji.com. Use code FREEOUTSIDE for 10 percent off. Also brought to you by CS Instant Coffee at csinstant.coffee and Garage Grown Gear at garagegrowngear.com

Subscribe to Substack: http://freeoutside.substack.com

Chapters

00:00 Thanksgiving Intro

02:15 Historically Illiterate

03:50 Turkey Trot Travelers

04:35 Did Drones Kill Blimps

06:10 Supported vs Self-Supported

08:30 What Is the Great Western Loop

10:45 Planning the Unknown

13:55 Prescribed Burn Detour

15:45 Cowbells and Solitude

16:55 Yak, Montana and the Bacon Incident

18:25 Snow on the CDT

19:20 Grand Enchantment Navigation

20:40 First View of the Grand Canyon

22:15 Nolan’s 14 Detour

24:10 Thanksgiving Van Build Camp

25:40 Finishing the Loop

26:50 Full Circle Reflection

Support this content on patreon: HTTP://patreon.com/freeoutside

Buy my book "Free Outside" on Amazon: https://amzn.to/39LpoSF

Email me to buy a signed copy of my book, "Free Outside" at [email protected]

Watch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outside

Website: www.Freeoutside.com

Instagram: thefreeoutside

facebook: www.facebook.com/freeoutside

I get back into the rhythm after my little sabbatical and dive into a packed rundown across the endurance world. I start with the history and results of the JFK 50, why JFK himself helped create 50 milers, and how the Kennedy Cup still defines the military competition at the race. Then I shift to the NCAA cross country championships and go deeper into what name, image, and likeness changes have done to college sports. I explain why the development pipeline in running is shrinking, why teams are becoming more shallow, and what that means for the future of American distance running.

I talk through some of the wild course cutting I saw, break down the top finishers in the men’s and women’s races, and then move on to a little Montana segment. Montana State won the Brawl of the Wild, Montana won the food drive, and both towns raised over a million pounds of food. It was a good reminder that community efforts still matter.

From there I get into the study I have been wanting to talk about. It looks at the long term ceiling for sustainable human endurance output and why 2.5 times your basal metabolic rate seems to be the upper limit over months. I explain what that means for ultras, FKTs, and training, and why more is not always better even if you are fueling well. There is a real plateau to what we can sustain, and I compare that to my own seven week Appalachian Trail push.

Janji, CS Coffee, and Garage Grown Gear help power the show!

Chapters

00:00 Intro

04:00 JFK 50 recap

10:00 NCAA cross country and NIL fallout

18:00 Course cutting and race depth

23:00 Montana updates and food drive

27:00 The metabolic ceiling study

38:00 Sponsors and closing

Subscribe to Substack: http://freeoutside.substack.com

Support this content on patreon: HTTP://patreon.com/freeoutside

Buy my book "Free Outside" on Amazon: https://amzn.to/39LpoSF

Email me to buy a signed copy of my book, "Free Outside" at [email protected]

Watch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outside

Website: www.Freeoutside.com

Instagram: thefreeoutside

facebook: www.facebook.com/freeoutside

The P word. Purpose. After putting out more than 170 episodes in the past two years, I finally needed a break. The fall has been a rocky road, one of my favorite ice cream flavors, but also a tough stretch mentally. So I stepped back, went into the mountains, left the watch at home, and spent real time reconnecting with why I love moving through the outdoors.

I talk about losing the sense of purpose that was so clear every single day on the Appalachian Trail FKT, and what it feels like when that structure vanishes overnight. I get into distraction, mental health, being overwhelmed by the noise of the world, and how easy it is to tear people down online. I also share why purpose matters, how I tried to find mine again, and how getting outside remains the one environment where I can think clearly, communicate honestly, and feel grounded.

Then we jump into Trail TMZ. A wild update on the Grand Teton FKT switchback case, including the surprise presidential pardon that shook trail running. A Badwater 135 movie in the works with a Hollywood star attached. Montana State football chaos. And three major women’s records falling at Tunnel Hill.

I close with some thoughts on brands, expectations, therapy, bandwidth, identity, and why the outdoors continues to be the most reliable entryway to clarity in my life.

Brought to you by long-time supporters Janji, CS Coffee, and Garage Grown Gear. Support the show on Patreon and leave a five star review if you enjoy it. It is okay to take a break. It is okay to say you are not doing well. Thanks for sticking around while I found a little purpose again.

Chapters

00:00 Finding Purpose in Nature

05:10 The Impact of Community and Kindness

10:41 Mental Health and the Outdoors

17:57 Celebrating Women's Achievements in Ultra Running

Subscribe to Substack: http://freeoutside.substack.com

Support this content on patreon: HTTP://patreon.com/freeoutside

Buy my book "Free Outside" on Amazon: https://amzn.to/39LpoSF

Email me to buy a signed copy of my book, "Free Outside" at [email protected]

Watch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outside

Website: www.Freeoutside.com

Instagram: thefreeoutside

facebook: www.facebook.com/freeoutside

This week on the Free Outside Show I pulled together a best of episode featuring some of the most memorable moments and conversations from the past year. These are the clips that stuck with me long after we hit stop on the recorder.

You will hear Warren Doyle talk about the mindset he has carried through more than eighteen thru hikes of the Appalachian Trail. John Kelly talks about training for multi day efforts with a start up and a family. Bryce Brooks and I talk about owning the livestream. Alyssa Clark talks about building resilience and what she learned chasing big goals across multiple disciplines.

Allison Mercer brings the questions right after the Appalachian Trail record and some early thoughts on FKT of the year. Katie Gunvalson dives in the success and failure of adventure. And Jeff Browning gives us some chaffing tools.

It is a mix of stories, lessons, and moments that show why these conversations matter and why the people behind them keep shaping this community. This episode is a look back at the voices that defined the year and a reminder of why I love making this show.

Subscribe to Substack: http://freeoutside.substack.com

Support this content on patreon: HTTP://patreon.com/freeoutside

Buy my book "Free Outside" on Amazon: https://amzn.to/39LpoSF

Email me to buy a signed copy of my book, "Free Outside" at [email protected]

Watch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outside

Website: www.Freeoutside.com

Instagram: thefreeoutside

facebook: www.facebook.com/freeoutside

Do I fit in, in this industry? I have really started to question everything!

I’m not doing great right now, and that’s what this episode is about. After finishing the Appalachian Trail FKT, there’s been a crash, the kind that comes after spending months focused on one goal. This episode is me reading and performing my Substack piece, Location Unknown, and trying to make sense of what comes next.

Post-trail depression is real. It’s the space after the high, when you’ve changed but the world hasn’t. I talk about what it feels like to lose direction, how authenticity can be misunderstood, and how I’m trying to figure things out again.

Thanks for listening, supporting, and being part of this. You can find more of my writing on Substack, and if you want to support what I do, check out the show sponsors:

https://freeoutside.substack.com/

Janji.com

— use code FREEOUTSIDE for a discount and to support the show

GarageGrownGear.com

— the best place for small outdoor brands and gear that lasts

CSInstant.Coffee

—Actual Premium instant coffee

Chapters

00:00 – Opening

03:00 – Substack Reading

06:30 – Post-Trail Depression

09:00 – Appalachian Trail

13:30 – Coming Home

16:00 – Integration

18:00 – Closing

Subscribe to Substack: http://freeoutside.substack.com

Support this content on patreon: HTTP://patreon.com/freeoutside

Buy my book "Free Outside" on Amazon: https://amzn.to/39LpoSF

Email me to buy a signed copy of my book, "Free Outside" at [email protected]

Watch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outside

Website: www.Freeoutside.com

Instagram: thefreeoutside

facebook: www.facebook.com/freeoutside

Back on the Free Outside podcast, I’m catching up with Will Murray after a wild eight months. Since Black Canyon he’s gone all-in: new coach (CTS’s John Fitzgerald), smarter long runs, and a rock-solid mindset that turned Javelina into a masterclass in steady, no surges. We talk about why he wore a pack while the front pack rocked belts (spoiler: seven bottles a lap and an ice pocket), how he practices mantras on long runs, and the simple crew rule that keeps big races from falling apart: do simple better. Will opens up about the detour through AFib, an ankle injury, a bout of giardia, and how cycling + hiking rebuilt fitness and trust. We also wander into big ideas—Western States, training camps, and what a Grand Tour of trail running could look like. It’s process over hype, and it’s really, really good.

Chapters

00:00 Intro & catching up

05:30 All-in since Black Canyon

08:30 Why get a coach (CTS/John)

11:00 Race plan: steady, no surges

13:30 Lap themes & mindset

15:30 Pack choice & hydration (7 bottles/lap)

18:00 Mantras in training

20:30 Crew: “Do simple better”

23:00 AFib, ankle, giardia detour

26:00 Rebuilding with cycling & hiking

29:00 Western States lessons

32:00 Future goals & balance

34:00 Shoes talk (Catamount, super shoes?)

36:00 Stage-race / team ideas

38:00 Wrap & outro

Subscribe to Substack: http://freeoutside.substack.com

Support this content on patreon: HTTP://patreon.com/freeoutside

Buy my book "Free Outside" on Amazon: https://amzn.to/39LpoSF

Email me to buy a signed copy of my book, "Free Outside" at [email protected]

Watch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outside

Website: www.Freeoutside.com

Instagram: thefreeoutside

facebook: www.facebook.com/freeoutside

I thought I was done racing this year… but apparently Montana had other plans. Two weeks after Allison Mercer introduced me to cross country running, I found myself signing up for the Montana Cup — an annual, statewide, adult cross country throwdown where Bozeman, Missoula, Billings, and the rest of the Montana cities go head-to-head for glory.

In this episode, I talk about my first hard 5K in twenty years, how I tried to re-train my calves after the Appalachian Trail, and whether my 35-year-old self can outkick my 14-year-old PR. Spoiler: probably not.

But that’s not all — I also recap my Halloween weekend crewing at Javelina Jundred, where I became the self-proclaimed Ice Daddy, lost a costume contest as a horse, and ended up pacing a stranger to his first 100-mile finish while dressed as Santa. Because of course I did.

There’s a life hack, a shout-out to my sponsors, a Blue Jays World Series dream, and an announcement for the return of Month of Jeff and the Jeffrey Awards.

So grab a coffee (CS Coffee, obviously), lace up those Janji shorts, and join me for another chaotic, slightly overcaffeinated episode of the Free Outside Show.

Chapters

00:00 The Montana Cup and Cross Country Racing

02:41 Post-Appalachian Trail Recovery and Training

05:55 Halloween Race Experience and Costumes

11:25 Pacing a Runner and Celebrating Success

14:07 Life Hacks and Upcoming Events

Subscribe to Substack: http://freeoutside.substack.com

Support this content on patreon: HTTP://patreon.com/freeoutside

Buy my book "Free Outside" on Amazon: https://amzn.to/39LpoSF

Email me to buy a signed copy of my book, "Free Outside" at [email protected]

Watch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outside

Website: www.Freeoutside.com

Instagram: thefreeoutside

facebook: www.facebook.com/freeoutside