Summer isn’t just a season; it’s a high-stakes training block. In this episode, we break down the science of marathon heat training and why you should view these humid months as the "Poor Man’s Altitude." We move past the marketing hype to explore the physiological reality of thermal stress, plasma volume expansion, and why your watch data needs a serious reality check when the mercury rises.

In this episode, we cover:

• The Physiology of the Heat: Why your heart rate changes which isn't a loss of fitness, blood plasma volume and how you can take advantage of that.

• Safety & Red Lines: The critical differences between heat exhaustion and heat stroke, and how to spot the "hidden" dangers of hyponatremia.

• The Gear Audit: We demystify fabric technology—why GSM (Grams per Square Meter) matters more than branding, the science behind polyester vs. nylon, and why going shirtless is actually less efficient than wearing high-performance UPF 50+ gear.

• Actionable Protocols: How to calculate your personal sweat rate, the 1000mg-per-liter sodium rule, and the "slushie" pre-cooling method to buy yourself an extra 10–15 minutes of threshold performance.

• The Effort-First Override: Why you should ditch "Current Pace" on your watch, embrace the 15–40 second per mile "heat tax," and how to use run-walk cycles to stay under your critical temperature ceiling.

• Our website: https://www.marathonjournal.com

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• YouTube: https://youtube.com/@marathonjournal

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• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

Connect with Us:
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Cupless racing is gaining momentum, with Chicago now introducing refill stations at the Chicago 13.1 and Chicago Marathon to curb the millions of single-use cups discarded at major events. Don't worry, your disposable cups are still there, this is a test, but while the transition raises valid concerns regarding runner gear and congestion, industry experts suggest these are solvable design challenges. Listen in, or Read more, including a full interview on our website marathonjournal.com

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

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• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

Connect with Us:
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*This episode is NOT sponsored by Maurten* We at Marathon Journal are just very curious about new systems of administration and sciene.

In this episode, we sit down with Josh Rowe to explore the science behind the Maurten Bicarb System and why sodium bicarbonate has become one of the most talked-about topics in endurance performance.

We discuss:

- how bicarbonate buffering works- why acidity contributes to fatigue- the history of sodium bicarbonate in sports science- why traditional bicarbonate caused major GI distress- how hydrogel delivery systems aim to improve absorption and tolerability- what types of runners and workouts bicarbonate may benefit- threshold training, marathon racing, and high-intensity applications -published scientific studies surrounding hydrogel bicarbonate systems- the growing role of delivery science in endurance nutrition

This conversation focuses on the physiology, performance science, and practical application behind bicarbonate supplementation—not hype, but the evolving intersection of sports science, engineering, and endurance performance.

Connect with Us:

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode, host Letty sits down with Angela M. Sterious, a dual-certified family and psychiatric mental health nurse practitioner with over 30 years of medical experience, to tackle a crucial but often ignored aspect of women’s health: menopause and its hidden impact on bone density. Angela breaks down the biological changes that occur as women age, highlighting how the dramatic drop in estrogen during perimenopause and menopause leads to rapid bone loss. Designed especially for runners and active individuals aged 35 and up, this conversation sheds light on why early awareness and proactive lifestyle shifts are essential for maintaining a long, thriving "health span".

Listeners will learn practical, non-pharmaceutical strategies to protect their skeletal systems, including the critical role of clean nutrition, high protein intake, and targeted vitamin supplementation. Angela explains how the high-impact nature of running, combined with heavy weight training and "exercise snacks" like deadlifts, naturally stimulates bone growth and prevents dangerous fragility fractures. The episode also demystifies hormone replacement therapy, discusses necessary blood work panels, and empowers women to take charge of their health so they can continue running strong for decades to come.

In this episode, Letty sits down with Claire Boyce to explore the mental side of running that often gets overlooked. From imposter syndrome and comparison to consistency, burnout, and identity, this conversation goes beyond training plans and pace to uncover what it really means to become—and stay—a runner. They dive into how to handle setbacks, reframe slower seasons, use running as a tool for processing stress, and build a more resilient, flexible mindset that carries over into everyday life. If you’ve ever questioned whether you’re “doing enough” or struggled to stay consistent, this episode will hit home.

Our guest can be found here: https://www.instagram.com/upwardsports/

Connect with Us:

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, Letty and Ryan break down the historic sub-2 hour breakthrough in London and, more importantly, how you can apply those same elite strategies to your own training. We translate the performances of Sabastian Sawe and Yomif Kejelcha into actionable "Middle-of-the-Pack" mechanics to help you become a faster, more efficient runner.

We discuss the specific "how-to" steps behind these world records:

• Mastering the Negative Split: Why Sabastian Sawe’s 59:01 second half proves that "banking time" early is a trap that depletes your glycogen 30% faster.

  
  

• The Bicarb Blueprint: How the new "Bicarb System" technology manages muscle acidity (the "burn") and how amateur runners can benefit from high-pH buffering.

  
  

• Aggressive Fueling: Why the 120g/hour carb standard is the new benchmark and how to "train your gut" to handle more fuel without GI distress.

  
  

• Mental Drafting & Stretch Goals: How to use "London energy" to reframe your psychological limits and use pace groups to handle the "mental math" of racing.

  
  

If you’ve been stuck at the same marathon time for years, this episode is your guide to reframing what your body is actually capable of achieving. We move past the flashy headlines to give you the technical gear, fueling, and pacing tips used by the fastest humans on Earth.

We are launching a brand-new Thursday segment: "Your Story, Your Why". We are moving beyond the elite news to share the relatable stories of everyday runners in our community.

• Want to be featured? Email Letty at [email protected].

  
  

• Our website: https://www.marathonjournal.com

  
  

• Instagram: https://www.instagram.com/runningpodcast

  
  

• YouTube: https://youtube.com/@marathonjournal

  
  

• Follow us on Strava: https://www.strava.com/athletes/30798607

Why You Should Listen:Important Housekeeping:Connect with Us:

In this episode of the Marathon Running Podcast, we dive deep into the vibrant world of the Sanlam Cape Town Marathon. We are joined by expert ambassadors Caitlyn Choi Hood and Jade Jacobs, who share their insider knowledge on the "Spirit of Resilience," the best local running crews, and where to find the city's most legendary post-race treats. Whether you are chasing a PB on this fast, scenic course or looking for the perfect safari day trip, we have you covered with the latest updates and expert insights to keep you informed on the latest in running and competitive sports.

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  The World Major Journey: Why the race moved to May and what the candidate status means for runners.

  
  

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  Logistics & Arrival: Navigating CPT, currency tips for the South African Rand (ZAR), and why you must stay alert because they drive on the left.

  
  

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  Race Weekend Essentials: A full guide to the DHL Stadium Expo, the two-start system, and the critical five-wave start process.

  
  

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  The Course: A play-by-play of the 380m elevation gain and iconic sights like the Mouille Point Lighthouse and the Castle of Good Hope.

  
  

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  Cape Town Culture: Expert culinary tips on the "Gatsby" and smashburgers, plus safety protocols and the "5-meter wildlife rule".

  
  

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  Community & Parties: Where to find the best shakeout runs and after-parties with local crews like The Nine Four and Community Track Club.

  
  

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  Why You Should Listen: To gain a competitive edge with a full course breakdown and local logistical hacks that ensure a stress-free race weekend.

  
  

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  Our guests this episode: * Caitlyn Choi Hood: Official Ambassador and community leader.

  
  

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    Jade Jacobs: Official Ambassador and local culinary guide.

    
    

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  Official Race Website: https://capetownmarathon.com/

  
  

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607

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  The Nine Four: @theninefour

  
  

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  Community Track Club: @communitytrackclub

  
  

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  Must Love Hills Run Crew: @mustlovehills_runcrew

  
  

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  Slow and Steady CPT: @slowandsteadycpt

  
  

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  Running Late Club: @runninglateclub

Episode HighlightsImportant InformationConnect with UsLocal Run Crews to Follow

In this episode of the Marathon Running Podcast, we sit down with veteran endurance specialist Coach Todd to tackle the "cram session" of marathon preparation. We ask the hard questions: When is it officially too late to start training? How do you pivot when a Wisconsin winter or a lingering injury sidelines your progress? We tease the specific "red flags" that mean you should pull the plug and the "predictor workouts" that prove whether your sub-4:00 goal is a reality or a risk.

Why You Should Listen: Learn how to pivot your strategy when you're undertrained and how to avoid the mismanagement of common running injuries.

Our guest this episode: Coach Todd (Smart Approach Training)

• Facebook: Smart Approach Training

• Instagram: @RunCoachTodd

Connect with Us:

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607

Is every step you take a "withdrawal" from your joint bank account? In this high-stakes episode, Letty and Ryan tackle the 4 Most Googled Questions of 2026 and burn the old rulebook to the ground.

We dive into the mind-blowing MRI research that proves running doesn't thin your cartilage—it can actually make it thicker and stronger. Ryan breaks down the "Thicker Cartilage Paradox" and the "Sponge Effect" that keeps your joints oiled, while Letty discusses the 120g carb-loading revolution and her final preparations for the Boston Marathon.

If you’ve been running in fear of injury or hitting the wall, this episode is your biological wake-up call. Your body isn't a machine that wears out; it’s a system that levels up.

In this episode:

• The Hypertrophy Reveal: Why runners' knees often look healthier on an MRI than non-runners'.

• The 120g Carb Ceiling: the new gold standard of fueling.

• The 50mm Stack Height Trap: Is your "super-shoe" sabotaging your stability?

• Heavy Lifting for Speed: Why the strongest runners are becoming the fastest runners.

• Boston Updates

Stop guessing. Start adapting.

Get the full research links and the Boston Marathon event schedule at MarathonJournal.com.

In this episode of the Marathon Running Podcast, we dive into everything you need to know for the historic 130th running of the Boston Marathon in 2026. Host Letti Lundquist breaks down the evolution of the race from its 1897 roots to the modern-day "Mecca" of marathons. We explore the high-stakes qualifying standards, the unpredictable New England weather patterns, and the "victory lap" atmosphere of the surrounding race weekend.

We also feature a deep-dive technical course review with Coach Kristen, specifically focusing on how to survive the punishing opening downhill miles without "trashing" your quads before you hit the hills. Finally, we provide the essential 2026 updates, including the shift to a six-wave start and the exact mile markers for on-course fueling.

Why You Should Listen:

• Tactical Analysis: Learn how the new wave starts will affect course congestion and your personal start time.

• Fueling Map: Exact locations for Maurten Gel stations (including caffeine vs. non-caffeine).

• Logistics Mastery: A step-by-step guide to Gear Drop at Boston Common and the Athletes’ Village in Hopkinton.

• The Social Map: Insights into the 2026 "Pop-up" culture on Boylston and Newbury Streets, including track relays and brand activations.

Our guest this episode: Coach Kristen (Course Strategy Specialist)Connect with Us:

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607