A clear, grounded look at strength training for runners—what to do, how to start, and why the gym doesn’t need to feel overwhelming.

Strength training is supposed to make running feel better—stronger legs, sturdier tendons, fewer injuries. But for a lot of runners, it does the opposite: it sparks stress, uncertainty, and that familiar urge to skip the gym entirely. The machines look confusing, the weights look heavy, and the fear of “doing it wrong” becomes its own workout.

In this episode, Matt and Molly sit down with physical therapist Cuyler Hudson to make strength training feel genuinely approachable. They break down how muscles, tendons, and bones adapt, why “bulking up” isn’t something runners need to fear, and how simple, consistent lifting can support your running without adding pressure.`

From navigating the weight room with confidence to choosing weights, reps, and routines that make sense, this conversation reframes strength work as something you can fit into your training with a clear and practical roadmap—not something to stress over.

Exercise Cheatsheet: https://docs.google.com/spreadsheets/d/18lD9J0t1QrNQXjoqioAkNn1xav_LSUoycuuMSZcBcng/edit?usp=sharing

Episode Description

In this episode of Legwork, Matt and Molly sit down with physical therapist Cuyler Hudson to cover a ton of practical information for newbies and reminders for veterans. Together, they demystify strength training for runners—what to do, how to start, and why the gym doesn’t need to feel intimidating.

Together, they explore the fundamentals of building stronger muscles, bones, and tendons, while breaking down the mental and practical barriers that keep so many runners from lifting in the first place.

They cover:

• Why strength training helps runners from tendon stiffness and bone density to fatigue resistance and better form

• Myths that hold runners back

• How to feel less intimidated in the gym

• Using machines vs. dumbbells

• Single-leg work and why it matters with increased stability, and better balance

• How to pick weights and reps when understanding your RPE

• Plyometrics made simple

• Home and hotel workouts that work when you don’t have access to a gym

• Creatine for runners and what it does and doesn't help

• Footwear for lifting and why running shoes often work against you in the weight room

• How to fit strength into a training cycle including hard-day/hard-day pairing

• The Necessity of Multi-planar movement

Chapter List

00:00 Introduction to Cuyler Hudson

02:24 Overview Of The Episode: The Benefits of Strength for Runners, Making the Gym More Approachable, And What To Do When You Get There

03:53 The Benefits of Strength For Runners Across Muscles, Bones, and Tendons

08:57 Debunking Common Myths About Strength For Runners: Bulking Up and Slowing Down

15:06 Impact of Strength Training on Running Performance

21:15 Reducing the Mental and Physical Barriers of Entry in Getting Into and Moving About The Gym

22:23 Using Machines vs. Free Weights

25:21 The Importance of Single Leg Exercises

27:56 Addressing the Fear of Asking Questions About The Gym and Turning To ChatGPT for Answers

33:28 Understanding Weight Selection for Beginners

39:37 Progressing in Strength Training: Reps and Weights. How much is too much or too little.

42:43 Home Workouts: Effective Exercises Without a Gym

49:55 Bodyweight Exercises, Hotel Workouts, and Where Yoga and Breathing Fit In

57:42 Fueling and Hydration for Strength Training

01:02:21 Understanding Creatine and Its Benefits In the Weight Room Or On The Road

01:05:26 Fueling for Performance: Nutrition and Hydration, What We Should Do and Avoid

01:08:34 Choosing the Right Footwear for Lifting

01:10:38 Understanding Different Workout Types And Workout Set Construction

01:17:00 Layering In Strength Training Program Into A Running Training Cycle

01:20:34 Off-Season Strength Training Strategies And Time Till You See Results

01:23:34 Ensuring you Do Multi-Planar Movements

01:26:38 Addressing Strength and Endurance Interference

How to taper with confidence and pace your best NYC Marathon, mile after mile.

You’ve done the training for the NYC Marathon. Now comes the hardest part—trusting yourself. The taper and pacing strategy often get too little attention, too late. We set time goals, have a rough pace in mind, and let it rip. But if we don’t approach the start line with intention, we risk losing the discipline that gets us to the finish we want.

In this episode, Matt and Molly offer a framework for thinking about the taper—how long it should last, how much intensity to keep—and the pacing strategies that make or break your race, including the scariest of them all: the negative split. You’ll come away better equipped to manage the restlessness of race week, hold back early when the crowds surge, and finish the NYC Marathon feeling strong instead of spent.

Episode Description

In this episode of Legwork, Matt and Molly take on the final stretch before the NYC Marathon—the taper, pacing strategy, and mindset that shape how race day unfolds. It’s the stage that can spark as much anxiety as excitement: mileage drops, energy shifts, and the urge to “prove fitness” in those final days before the race can undo weeks of good training.

They unpack what runners often overlook in these last few weeks and how small, intentional adjustments can lead to a stronger, more controlled race. Together, they cover:

• The Taper: How long it should last, how much volume to cut, and why intensity still matters

• Managing Race Week: Why restlessness is normal—and how to handle it with patience instead of panic

• Carb Loading Basics: How to approach it across several days instead of one big pre-race meal

• Race Planning and Visualization: How to approach the NYC Marathon with intention, not adrenaline

• Pacing Strategies: The key frameworks for smart racing—negative splitting, the 10-10-10 rule, and even-effort pacing

• Weather Considerations: Adapting expectations when conditions get hot, humid, or windy

Through coaching insight, data, and experience, they show that finishing strong isn’t about squeezing in one last workout—it’s about executing the work you’ve already done. Whether you’re chasing a PR, a BQ, or simply looking to enjoy the day, this episode helps you line up calm, confident, and ready to run your best NYC Marathon.

Chapter List:

00:00 Introduction to Part 2 of Our NYC Marathon Course Strategy and Carb Loading In Brief

06:40 How To Manage The Emotions of The Taper

08:58 The Taper: How Long, and How Much Volume

16:30 The Taper: Level of Intensity and Impact to Performance

23:36 Race Planning and Strategy, and Race Day Visualiztion

27:22 Primary Marathon Pacing Strategies: Even Effort v Even Paces, Negative Splitting, and The 10-10-10 Approach

34:32 Weather Considerations for Race Day

36:24 Final Thoughts and Advice: Do Not Go Out Too Fast!

For an in depth look at race day logistics and segment by segment look at the course, see Part 1 (Bonus Episode 1).

Bakline’s guide to tackling the TCS NYC Marathon—section by section, from the Verrazzano to Central Park.

It starts early—hours before the start gun—with runners moving through the slow ritual of getting to Staten Island. The ferry’s crowded and buzzing, the buses crawl through traffic, and everyone’s half awake, half anxious, wondering if they packed enough snacks. It’s all part of the race before the race. Matt and Molly break down what that morning really feels like, and how to handle every stretch of the TCS New York City Marathon once you finally hit hear the cannon that sets you on your way.

Episode Description

In this episode of Legwork, Matt and Molly take runners mile by mile through the world’s most iconic marathon: New York City. Drawing on their personal experiences and coaching insights, they unpack every element of race day—from pre-dawn logistics on Staten Island to the emotional charge of entering Central Park.

Matt and Molly cover the practical details that make or break a smooth race morning—timing breakfast, navigating transport, managing nerves, and adjusting for daylight savings—before diving deep into a section-by-section course strategy. From the Verrazzano Bridge to First Avenue to the final turn onto Central Park South, they share what to expect, where to hold back, and how to find rhythm amid the crowds.

Whether it’s your first time running New York or your tenth, this episode gives you the insider perspective to approach the course with confidence, calm, and respect for the challenge.

NOTE: This podcast episode is not affiliated in any way with New York Road Runners nor do we claim any association or ownership related to their trademarks. This is an informational discussion about the race by Bakline, based on our experience and not as an official spokesperson for the organization that puts on the marathon.

Chapter List

00:00 Introduction and Personal Experiences with the New York City Marathon

06:58 Course Strategy Overview and Key Elements

07:44 Getting to Staten Island

09:02 Timing Your Breakfasts and Remembering Daylight Savings

11:23 Race Morning Checklist

13:30 Getting to The Start: The Ferry

18:21 Getting to The Start: The Bus

20:56 Navigating Athletes / Starting Village

25:26 Starting Line Wave Times

28:02 The Course: Overall Elevation Profile

30:30 The Course: (1) Navigating the Verrazano Bridge

34:51 The Course: (2) Exiting the Verrazzano, Converging with Others, and Fourth Ave

37:49 The Course: (3) Lafayette Through The Half

44:45 The Course: (4) Queens and The Queensboro Bridge

50:36 The Course: (5) First Ave, Heading to the Bronx

56:49 The Course: (6) The Boogie Down Bronx Experience

59:08 The Course: (7) Returning to Manhattan, Marcus Garvey Park, And the Dreaded 5th Avenue Hill

01:02:57 The Course: (8) Entering Central Park!

01:05:42 The Course: (9) Exiting The Park, Central Park South, and the Finish!

A practical framework for fueling that explores the history and science of race nutrition to help you understand the products on the shelf, turning confusion into confidence.

It starts with a wall of brightly colored gels and drink mixes, each promising endurance in a pouch. Runners swear by their favorites, but few can explain why they work—or don’t. Matt and Molly pull back the curtain on the science and history behind those packets, turning a maze of sugar ratios, salt counts, and gut grumbles into something you can actually understand. They examine why some products seem to love you while others ruin your race, practically breaking down the make up of different products out there, and what the science actually says about how our bodies use all this stuff.

Episode Description:

In this episode of Legwork, Matt and Molly take on one of running’s most confusing topics: fueling. They trace how we went from ancient “performance foods” to modern gels and drink mixes, and why understanding what’s inside those packets can make all the difference.

Together, they cover:

• How fueling evolved from ancient rituals to modern sports science

• The difference between energy systems — carbs, fats, and how the body actually uses them

• What “isotonic,” “hypertonic,” and “2:1 ratios” really mean, and how those formulas affect absorption and gut comfort

• Why some products upset your stomach while others don’t

• How to approach carb loading and in-race fueling more strategically

• The myths and mistakes that keep runners underfueled

• And how to navigate the wall of options on the shelf with more confidence

Along the way, they share personal fueling mishaps (including Matt’s maple syrup era), laugh through gut science, and translate complex research into clear, practical insight.

Whether you’re training for your first half marathon or trying to shave minutes off a PR, this episode will help you understand what your body needs — and fuel smarter for whatever’s next.

Fuel Selector Google Sheet: https://docs.google.com/spreadsheets/d/1u7Rh8LWrgB_9B3kKKpKMwTEnqXyRcc0js1UYw4vwTCg/edit?usp=sharing

Chapter List:

00:00 Introduction, Matt's Fueling Eras, and Why This Episode Matters

09:08 Agenda for the Episode

10:00 Historical Perspectives on Nutrition and Performance

16:09 The Evolution of Sports Training and Nutrition

20:06 Understanding Energy Systems: Carbs

29:22 Understanding Energy Systems: Fats

40:15 The Impact of Carbohydrates on Performance

47:07 Understanding How Nutrition Products Incorporate What We Know Of These Energy Systems Into Their Formulas

49:27 Understanding Sugar Ratios in Sports Nutrition

55:21 Isotonic vs Hypertonic Fuels: What You Need to Know

01:04:49 Carbohydrate Requirements for Endurance Events

01:13:17 The Importance of Carb Loading Before Races

01:28:03 Troubleshooting Nutrition Issues During Races

References:

1. Currell K, Jeukendrup AE. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc. 2008 Feb;40(2):275-81. doi: 10.1249/mss.0b013e31815adf19. PMID: 18202575.

2. Sedlock DA. The latest on carbohydrate loading: a practical approach. Curr Sports Med Rep. 2008 Jul-Aug;7(4):209-13. doi: 10.1249/JSR.0b013e31817ef9cb. PMID: 18607222.

3. Arnall, D.A., A.G. Nelson, J. Quigley, et al. Supercompensated glycogen loads persist 5 days in resting trained cyclists. Eur. J. Appl. Physiol. 99:251Y256, 2007.

4. Jeukendrup, A.E. Training the Gut for Athletes. Sports Med 47 (Suppl 1), 101–110 (2017). https://doi.org/10.1007/s40279-017-0690-6

5. W Larry Kenney,Jack H Wilmore,David L Costill. Physiology of Sport and Exercise 8th Edition s

More than America’s oldest ultramarathon, the JFK 50 endures because of the kindness, community, and love that Mike Spinnler has nurtured across generations.

Most races don’t last six decades. Every November, the JFK 50 unfolds across the Appalachian Trail, a canal towpath, and country roads as a 50-mile test that has become the oldest continuously running ultramarathon in the United States. But what makes it endure isn’t just the course or its history. It’s the people who return year after year, the community that shows up in droves to ensure this race will not quit, and the race director who has quietly shaped it for more than three decades as only the second in its history.

Mike Spinnler has been at the heart of the JFK 50 as runner, champion, and steward, carrying forward a tradition that continues to inspire generations. He is, in many ways, the archetype of a role model. In this conversation, we reflect on how the course has shaped the athletes who run it, the volunteers who support it, and the man who has devoted his life to directing it.

Episode Description:

In this episode of Legwork, Matt and Molly sit down with Mike Spinnler, race director of the JFK 50, the oldest continuously run ultramarathon in the United States. They explore how the race has endured for more than 60 years — and why it continues to inspire across generations.

Together, they cover:

• Mike’s journey from 12-year-old participant to champion, and eventually to race director

• The stewardship lessons he learned from Buzz Sawyer and Greg Shank, and how he carries their legacy forward

• How kindness, community, and love have shaped the race as much as rules, permits, and logistics

• The role of volunteers, families, and local communities in sustaining the JFK 50

• The balance between tradition and change — from aid stations and cutoffs to super shoes and evolving strategies

• The challenges of race directing: from financial risk to government shutdowns, blizzards, and even the Beltway sniper

• What inspires Mike personally, and how he knows, without any doubt, the JFK 50 will thrive long after he steps aside
  

Whether you’re a seasoned ultrarunner, a first-time marathoner, or someone who simply cares about what makes communities strong, this episode offers an inside look at why the JFK 50 is more than just a race — it’s a living legacy.

Chapter List

00:00 Introduction to JFK 50 and Mike Spinnler Journey

08:51 Mike's Early Running Experiences and Influences

13:52 Transitioning to Competitive Running, And Winning the JFK50

23:47 Becoming the Race Director of JFK 50, And How Having the Best Partner Helps

30:39 How the JFK Keeps Going

35:58 The Importance of a Team Behind You And Delegation

39:13 Resilience and Persistence in the Face of Persistent and Resilient Challenges

42:56 Navigating Change and Tradition

45:33 The Role of Aid Stations in Leveling The Playing Field

53:58 The Famous 3 x 10m Marathon Paced (In a Day) Workout

01:00:57 Approaching Mike's Directing of the JFK50 More As A Coach Than An Administrator

01:05:10 Impact of Shoe Technology

01:06:52 Weaverton Cliffs And Watching Your Step

01:08:10 Navigating the Appalachian Trail

01:10:09 The Magic Of JFK50 Aid Stations And Volunteer Community

01:18:02 Advice for New Runners of the JFK50

01:24:37 For Mike, the JFK50 is like Christmas Morning And He's Excited To See What Will Happen

01:27:09 Supporting Runners Through ALL Paces, Not Just The Leaders

01:30:00 The Personal Impact of Race Directing And The Obligation Mike Feels To Those That Have Not Experienced The Race

01:35:08 Spontaneous Selflessness and Humanity Is All Around

01:39:38 Reflecting On How JFK50 Has Changed Him, The Power of Sports, And Giving Back

01:48:38 Advice Time: The Inside Tips On A Successful JFK50

02:02:23 Final Reflections

A practical guide to hiring a running coach — when to seek one, how to choose and work with one confidently, and why they can make all the difference.

Most runners think about hiring a coach only when they’re chasing a big PR or a major race. But the reality is that coaching isn’t just for elites, and it isn’t just about getting faster. The right coach at the right time can help you break through plateaus, return from setbacks with confidence, or simply take the decision fatigue out of training. And while coaching can be transformative, not every coach–athlete match works—knowing what to look for (and what to avoid) can make all the difference.

Episode Description

In this episode of Legwork, Matt and Molly take a practical look at the when, how, and why of hiring a running coach. Drawing on their own experiences as athletes and coaches, they explore what makes the coaching relationship truly valuable beyond the plan itself—and how runners can get the most out of it.

They walk through the key parts of the process:

• Why runners hire coaches — from chasing performance goals to wanting structure, support, or accountability

• Common barriers to hiring — cost, feeling like you're not worthy of coaching or that you need to be faster, or the social elements of running with a club or with your friends (all of which a good coach can help you manage and feel confident)

• What coaches can (and can’t) do — from individualized plans and race strategy to dispelling myths about gait analysis (which really can't be done visually) or “magic workouts”

• How to evaluate a coach — key questions to ask, understanding certifications, and exploring what experience they have with people like you

• How to be coachable — building trust, communicating openly, and knowing when it might be time to move on

• Red flags to watch for — warning signs that a coaching relationship may not be the right fit

Whether you’re considering coaching for the first time, thinking about switching coaches, or simply looking to get more from the relationship you already have, this episode gives you the tools to approach coaching with clarity and confidence.

Chapters

00:00 Our First Interaction With A Coach in High School

06:18 The Why, When, and How of Finding A Coach - Our Agenda

07:59 All The Reasons Runners Might Hire A Coach - Good And Bad

16:47 Primary Drivers Behind What Prevents us or is a Barrier to Hiring a Coach

26:11 How Coaches Can Help Athletes

33:31 Coaching Can Help In Understanding How Running Should Feel And Integrating Strength

39:40 The Role of Coaches in Race Planning

41:37 Setting Expectations: Things Coaches Can't Do (Like Visual Gait Analysis)

51:17 Setting Expectations: There is No Magic Workout or Secret Sauce

53:50 Communicating What We Want and Need Out of Coaching

01:04:48 Questions You Should Ask A Potential Coach

01:10:35 Evaluating Coach Qualifications and Certifications

01:22:47 How to Be A Coachable Athlete

01:33:38 Identifying Red Flags in Coaching Relationships

01:42:54 When It Might Be Time To Leave A Coach

Key Takeaways

• Coaching is about more than a plan. An individualized workout schedule is the bare minimum. The true value comes from problem-solving and helping athletes maximize training around the realities of life.

• Know your reasons for hiring a coach. Performance goals, structure, accountability, or breaking plateaus are all valid motivations—but intrinsic motivation matters most.

• Set realistic expectations. Coaches can’t provide magic workouts or fix biomechanics with a glance. What they can do is help you train smarter.

• Evaluate both sides of the relationship. Ask potential coaches about their philosophy, experience with athletes like you, and how they stay current. Be honest with yourself about what you need.

• Watch for red flags and know when to move on. Signs include coaches who don’t listen, insist on absolutes (“everyone must run 180 cadence”), take credit for your success but dodge responsibility for setbacks.

A practical guide to heat training for endurance runners —why it works, the science behind it, and how to apply protocols to boost performance year-round.

Most non-elite endurance athletes are leaving performance gains on the table. Heat training—often dismissed as something you only do before a hot race—is one of the most misunderstood and underutilized tools in the sport. Done right, it can boost cardiovascular capacity, improve recovery, and prepare you to train harder for longer—no matter the conditions on race day.

In this episode of Legwork, Matt and Molly explore the overlooked benefits and surprising versatility of heat training. Through stories from their own racing and coaching, they show how it can be more than a summer survival skill—it’s a year-round performance weapon hiding in plain sight.

Episode Description

This episode is your practical, research-backed guide to heat training—covering nearly everything an endurance athlete needs to know to apply it effectively and safely.

Matt and Molly break down the most up-to-date science on how heat affects performance, the physiological adaptations you’re aiming for, and the three proven methods to achieve them:

• ​Training in hot environments to closely mimic race conditions
• ​Layering to simulate heat when the weather won’t cooperate
• ​Passive post-workout heat exposure like saunas or hot-water immersion

They explain how to choose the right method for your situation—or make the most of the method you have available—and how to time it so benefits carry through to your race. You’ll also learn how long adaptations last, how to maintain them, and what to watch for in hydration, fueling, and recovery to avoid setbacks. Whether your target race is hot, cool, or somewhere in between, this episode gives you the tools to use heat training with precision—and see results when it matters most.

Chapters

00:00 Introduction to Heat Training and Personal Experiences Driving Our Understanding

05:49 The Primary Studies We Reviewed In Preparation For Our Heat Training Episode

08:05 Major Reasons Why You Should Care About Heat Training

12:42 Why Running In The Heat Is Challenging

20:21 Anecdotal Experience with Heat Training In Recent Ultra Performances

23:28 The Three Heat Training Methods We Cover and General Physiological Benefits of Heat Training

28:32 Thermal Regulation and Adaptations

31:12 Protocol by Protocol Analysis

32:53 Protocol 1: Training In A Hot Environment

46:06 Protocol 2: Adding Layers to Augment Heat of The Natural Environment

01:06:39 Protocol 3: Hot Dry Sauna and Hot Water Immersion (HWI) - Actual Implementation Steps

01:10:48 Protocol 3: Hot Sauna Benefits and Considerations

01:14:17 Protocol 3: How Water Immersion (HWI) Benefits and Considerations

01:19:35 Maintaining Heat Training Adaptations

01:22:56 Timing and Strategy for Heat Training

01:27:20 Safety Considerations When Heat Training

Top 5 Takeaways

1. ​Heat training is underutilized by most non-elite athletes—and can deliver benefits year-round, not just for hot races.
2. ​Three general methods to consider, some with higher efficacy than others but all can practically aid you: hot-environment training, layering to simulate heat, and passive heat exposure post-workout.
3. ​Core adaptations include increased plasma volume, earlier/more efficient sweating, electrolyte conservation, and lower core temperature.
4. ​Adaptations fade quickly—often within two weeks without exposure—but can be restored in as little as two days.
5. ​Safety is critical: hydrate before and after, adjust fueling for greater glycogen use, and be aware of individual risks like anemia.

Title IX changed the game—but it also came with a cost.

In this episode of Legwork, we sit down with Vanessa Fuchs, CEO of WeCOACH, to unpack why the number of women in coaching roles plummeted after the passage of Title IX, particularly in running sports like cross country and track—and how WeCOACH is working to reverse that trend. From the impact of mentorship and representation to the systemic challenges of burnout, pay inequity, and gender bias, Vanessa brings both candor and clarity to one of the most important topics in sport today.

Whether you're a coach, athlete, parent, or simply someone who cares about the future of women's sports, this conversation is a call to action. Learn what’s working, where we’re falling short, and why supporting women in coaching isn’t just good policy—it’s essential for the health and future of the game.

Episode Description

What does it really mean to be a coach today—especially as a woman?

For many athletes, coaches are more than technical instructors. They are the emotional anchor, trusted adult, and all-hours problem-solver who helps athletes navigate academics, life transitions, and personal struggles. In this conversation, Vanessa Fuchs, CEO of WeCOACH, joins Matt and Molly to talk candidly about the immense load women coaches often carry—especially in year-round sports like track and cross country—and the lack of structural support that leads far too many to burnout or exit the profession altogether.

This episode also unpacks the ripple effects of Title IX—from declining numbers of women coaches to deeply ingrained hiring patterns and gender-based leadership expectations. Vanessa shares how WeCOACH is building a sustainable pipeline through programs like WeMENTOR, WeELEVATE, and WeASPIRE, all backed by research on where and why women are most likely to drop out of coaching careers.

We also discuss how women’s sports are covered in the media, the subtle (and not-so-subtle) gender biases that shape how leadership styles are perceived, and how recent changes in NCAA policy could impact the future of Olympic and non-revenue sports. Through it all, Vanessa offers both data and personal insight—showing what it will take to not just recruit more women into coaching, but actually keep them there.

Chapters

00:00 Introduction to WeCoach and Vanessa Fuchs

05:34 The Impact of Title IX on Women in Coaching

08:29 The Importance of Female Role Models in Sports

10:56 Vanessa's Personal Experience With Mentorship

13:08 Barriers to Representation in Coaching

15:28 WeCoach's Mission, Growth, and the Triad Mentorship Model

22:00 Gender Bias in Coaching Styles

24:01 Media Representation of Women in Sports

27:16 Recruiting and Retaining Female Coaches Particularly In Running

35:57 Managing Burnout and Mental Health Against Persistent Barriers

41:23 Exploring NCAA Divisions and Coaching Opportunities

42:20 Engaging the Community in Advancing the WeCOACH Mission

47:21 Proud Accomplishments at WeCOACH

53:03 Hope and Progress in Women's Coaching and Impact of the Tucker Center Report Card

55:48 Impact of NCAA Changes on Women's Sports

59:40 The Growing Spotlight on Women's Sports

Top 5 Takeaways

1. Title IX’s unintended consequence: While it opened doors for female athletes, it also led to a sharp decline in women coaching women's teams—dropping from 90% to around 41%.

2. Representation matters early: Girls drop out of sports at twice the rate of boys by age 14. Having female coaches helps girls stay engaged, confident, and supported.

3. Coaching is full-spectrum labor: Coaches are often the only consistent adult in a student-athlete’s life—managing not just performance, but emotional, academic, and life challenges.

4. Bias still shapes perception: Assertive leadership by women is often mischaracterized or penalized in ways that men aren’t.

5. Change is happening—but needs help: Programs like WeMENTOR and WeASPIRE are helping reverse trends, but support from fans, schools, and peers is critical to sustain momentum.

In this episode of Legwork, Matt and Molly go beyond the numbers to unpack what makes a training plan actually work—and why most of them miss the mark for the average runner. Built as a companion to our in-depth blog series on the Bakline site, this episode is a practical and honest guide to evaluating your plan, understanding the purpose behind workouts, and making modifications that are both smart and sustainable. Whether you’re a first-time half-marathoner or a seasoned marathoner chasing a PR, this conversation gives you the tools to stop blindly following plans and start training with intention.

We also introduce a four-step framework that anchors the episode: assess the course, evaluate your current fitness (and physiology), build the right mileage and long run structure, and then add intensity with purpose. Along the way, we tackle misunderstood concepts like the 80/20 rule, threshold training, and why “advanced” doesn’t always mean “faster.” From injury prevention to long run strategy, fast-twitch vs. slow-twitch muscle types to recovery timing, this episode is loaded with practical examples, real coaching insight, and lessons we’ve learned the hard way. The full chapter list is below—so feel free to jump around, but we think it’s worth the full listen.

Chapters

00:00 Introduction to Matt + Molly As Coaches and The Perspectives They Bring

05:35 Understanding Training Plans Generally and Their Importance

08:59 Who this episode is for? (Hint: almost anyone can get something out of this)

12:18 Understanding The Objective of The Workout, Not Just The Numbers

13:24 Why Most Off The Shelf Plans Let You Down, And Why The Ability To Evaluate Your Plan Is Critical To Being a Better Athlete

20:41 General Types of Modifications You Can Make Once You Have Evaluated Your Pln

29:32 Four Key Steps: Assessing the Course, Honestly Understanding Yourself, Determine Overall Mileage, and Add Intensity

31:03 Step 1: Assessing the Course

39:13 Step 2: Honestly Understanding Yourself and Assessing Your Current Fitness

49:24 Muscle Fiber Types, Determining How You Might Skew (Fast or Slow Twitch) and Considering That In Your Training Plan Construction

59:12 Step 3: Determining Overall Mileage and Your Long Run

01:01:39 Incorrect Workout Execution Could Lead to Perception of an Incorrect Plan (And Injury)

01:05:43 The 80/20 Rule. Why We Think It Is A Good Rule Of Thumb (Even Though We Don't Like Most Rules of Thumb) And Importance Of Easy Miles

01:10:21 Two Major Levers To Pull That Increase Volume: Frequency (More Days) and Duration (Longer Runs)

01:16:40 Long Run Considerations and Progression

01:17:41 Adding In The Long Run: How Many, How Long, And What % of The Week It Should Be

01:29:50 Step 4: Adding Intensity (The 20%), Key Terminology And Understanding Your Threshold Pace

01:35:29 Digging Into Types of Intensity To Consider In Your Plan

01:38:23 Coming Full Circle To That 80/20 Rule - Brining It All Together

01:42:22 Use Case #1: Illustrating How We Get To 20%

01:46:03 Use Case #2: Catching When an A Workout Does Not Make Sense

01:47:15 Summary And Key Takeaways

01:53:07 Looking Ahead To Part Two Of This Podcast: Specific Workouts

Top 4 Takeaways

1. Your Training Plan Wasn’t Written for You—So Make It Yours

Most plans are generic. If you're not adjusting for your race, fitness, and schedule, you're following someone else’s roadmap.

2. Understanding the Why Beats Hitting the Pace

Don’t just follow numbers—know the goal. When you understand what threshold feels like, you can adapt without derailing your training.

3. It’s Not Just Mileage—It’s the Ratio That Matters

The 80/20 rule works. Most of your weekly volume should be easy. Going too hard too often—even on low mileage—can set you back. We're ready to debate those who say otherwise.

4. Know How You’re Wired (Fast Twitch? Slow Twitch?)

Your physiology matters. Fast-twitch athletes fatigue and recover differently. Smart plans account for those differences.

00:00 Introduction to Fast Women and Alison Wade

05:34 The Evolution of Alison's Relationship with Running

07:52 The Impact of Community and Connection in Running

10:19 Exploring the Podcasting Journey

12:12 The Challenges and Opportunities Women Face In Coaching Especially In Collegiate Levels

21:35 The Growth of Women in Professional Coaching

27:26 Editorial Changes in the Fast Women Newsletter Required Over Time

28:39 Covering Trans Athlete In Running Media

33:22 Navigating Negative Feedback and Resilience

36:56 Balancing Passion and Workload and Managing Burnout

40:07 The Evolution of Fast Woman and Creating Engaging Editorial Content While Managing Social Media Dynamics

51:54 What is better? Being best, first, or different? Navigating How We Flex Our Style To The Times

57:02 The Balance of Making a Living, Finding Sponsors, and Journalistic Integrity

01:02:47 Positive Trends in Running and Coaching

01:11:56 The True Value of the Fast Women Newsletter

01:20:53 Closing Thoughts

Summary

In our first episode of Legwork, we sat down with Alison Wade—founder of the Fast Women newsletter and one of the most thoughtful voices in running media. We talked about how her relationship with running has shifted over time, especially as she’s navigated personal setbacks while continuing to spotlight the sport’s most compelling stories. We explored her decision to stay rooted in journalism in an age of content, and what it takes to remain authentic when everyone else is chasing clicks. From her reflections on burnout and creative sustainability to the evolving media landscape, Alison offered a clear-eyed look at what it means to keep going—not just when it’s rewarding, but when it’s hard.

We also dove deep into the realities of coaching and representation, particularly for women at the NCAA and professional levels. Alison shared how she’s watched the industry change, why institutional structures still fail many female coaches, and how organizations like Wildwood Running and WeCoach are helping fill the gaps. Along the way, we touched on covering trans athletes with care, managing editorial choices under public scrutiny, and the challenge of staying principled while running an independent media platform. Through it all, Alison reminded us that being different—and being honest—still matters.

Our Top 5 Takeaways

1. Journalism Over Hype

Alison’s not chasing clicks—she’s doing the work. Fast Women stands out by delivering real journalism in a content-churn world.

2. Coaching Still Isn’t Built for Women

From the NCAA to the pros, women are still underrepresented in coaching—and the system isn’t set up to change that without serious reform.

3. First, Best, or Different? She Chose “Different”

Instead of trying to be loud or fast, Alison built something thoughtful and distinct—and that’s her superpower.

4. Algorithms Are Exhausting

The best content doesn’t always “win.” Social media rewards noise, but Alison stays focused on what matters, even if it doesn’t always perform.

5. A Newsletter That Gets It

Fast Women is more than race results. It’s curation with care, clarity, and a deep respect for readers who want more than just headlines.

Keywords

Fast Women, Alison Wade, running community, women in coaching, NCAA, podcasting, running media, female athletes, coaching challenges, sports journalism, running social media, content creation, running media, journalism, authenticity