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This week on Running with James, we wrap up our Back to the Basics series with the mindset that separates casual runners from champions: consistency.

Motivation gets you started—but discipline keeps you going. In this episode, James and Lauren talk about how to build lasting habits, stay consistent through the ups and downs, and develop the mindset that leads to real growth.

We’ll break down what the science says about habit formation, why the “21-day rule” is a myth, and how long it really takes to build unstoppable momentum.

Whether you’re training for your first race or your next PR, this episode will help you push past the mental roadblocks and find the discipline to keep showing up—even when you don’t feel like it.

👉 Because motivation is a spark, but consistency builds champions.

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Think running is enough to get faster? Think again. In this week’s Running with James episode, we’re getting Back to the Basics with one of the most overlooked pieces of training: strength work.

We break down why runners need more than miles to perform at their best — and how strength training builds power, improves form, and helps you stay injury-free.

You’ll learn:

• The best strength exercises for runners (and why they work)
• How to balance lifting with running volume
• Common mistakes that lead to fatigue or injury
• How elite runners use strength to boost endurance and speed

From gym routines to bodyweight workouts — we’ll help you understand how to build a foundation that lasts longer than your next race season.

👉 Tune in and learn how getting stronger can actually make you a better runner.

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Are you running hard but still hitting the wall? Your fueling strategy could be the missing link. In this episode of Running with James, we break down everything runners need to know about nutrition and hydration for training and race day.

You’ll learn:

• How to eat before your runs for maximum energy
• The truth about gels vs. real food during long runs
• How many carbs per hour elite athletes rely on — and why it matters for you
• Hydration strategies to avoid fatigue and cramping
• Recovery nutrition to rebuild and refuel faster

Backed by research from sports scientists and elite endurance athletes, this episode gives you actionable tips to train smarter, race stronger, and finish faster.

Stop guessing and start fueling like a pro — your next PR depends on it.

Listen on: Apple Podcasts   Spotify

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Conversational & Fun:

This week, things didn’t go as planned—James was down for the count, so instead of our regular episode, we’re giving you something special from the Patreon vault! We catch up on current events, share a few wild stories about getting hit on, and of course, deal with a little bit of classic Lauren energy.

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Slow down to speed up. Zone 2 running is everywhere right now—but what does it really mean, and why is it so important for runners of all levels? In this week’s Getting Back to the Basics episode, Coach James breaks down the science of base training, explains how your body uses the Krebs cycle to create energy, and shares research-backed studies that prove a bigger base leads to a higher peak.

You’ll learn:

• How Zone 2 training builds aerobic capacity and endurance
• Why mitochondria and lactate clearance are game-changers for runners
• Research from top exercise scientists on the benefits of easy running
• Practical ways to find your Zone 2 and build mileage safely

👉 The truth: easy miles aren’t wasted—they’re the foundation of speed, strength, and long-term performance.

Listen on: Apple Podcasts   Spotify

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Good running form isn’t just for elites—it’s the foundation that keeps every runner healthy, efficient, and fast. In this kickoff episode of our Getting Back to the Basics series, we break down the key elements of proper running technique and give you practical tools to improve today.

You’ll learn:

• The pillars of good running posture, cadence, and foot strike
• Drills to add to your warm-up for smoother mechanics
• Strength exercises that support better form and reduce injury risk
• Speed workouts that reinforce technique under fatigue
• Mobility routines to keep your body moving freely

We also share research-backed data from Harvard, MSSE, and more on how form directly impacts injury risk and performance.

👉 Whether you’re brand new to running or chasing a PR, mastering the basics of form will change how you run—and how you feel doing 

Listen on: Apple Podcasts   Spotify

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This week’s episode wasn’t planned for the main feed—it was supposed to be a Patreon exclusive. But after recording, we knew it needed to be shared with everyone.

In this unfiltered conversation, we get transparent about the state of our culture, the challenges we’re facing, and the real feelings we’ve been wrestling with. It’s longer, rawer, and goes way beyond training and fitness.

We apologize in advance—it’s not our usual format—but we believe honesty matters. Sometimes you need to strip away the polish and just bare your soul.

👉 Strap in. It’s real. It’s raw. And it’s 

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The countdown is on! In this episode of Running with James, we’re talking all things DEKA Austin. Coach Carlos, Coach Lauren, and the BCFitFam are ready to throw down, and we’re breaking down the game plan. From strategy and pacing to mindset shifts when the race gets tough, this conversation will get you fired up and race-day ready. Whether you’re competing for the podium or just trying to conquer the course, these insights will help you cross the line stronger.

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Shoes, belts, gels, and more—when it comes to running and training, the right gear can make all the difference. In this episode of Running with James, we break down our must-have essentials for runners, HYROX athletes, and anyone chasing performance.

We’ll cover:

• The right shoes for training and race day
• Clothing that keeps you comfortable (and chafe-free)
• Fuel and hydration tools we trust
• Accessories that actually matter (and which ones you can skip)
• How to choose quality gear that works for you

Whether you’re new to the sport or upgrading your kit, this gear guide will help you avoid wasted money and find the tools that truly support your training.

Listen on: Apple Podcasts   Spotify

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In Part 1, we broke down the dangers of training while sick. Now in Part 2, we take it further—unpacking how to make the smartest choices for your health, fitness, and long-term performance.

You’ll discover:

• When light movement might actually help vs. when to shut it down completely
• How to adjust your workouts without derailing your progress
• Practical recovery strategies to bounce back faster
• Why resting now can protect your future training cycles
• How the Neck Rule helps athletes stay consistent for the long haul

 Remember: toughness isn’t about grinding through sickness—it’s about knowing when to back off so you can come back stronger.

Listen on: Apple Podcasts   Spotify

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