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You trained for it. You put in the miles. You did the workouts. You felt ready.

Then race day comes… and somewhere along the way, you hit the wall.

Your pace falls apart. Your heart rate climbs. Your legs feel like bricks. Suddenly the finish line feels a whole lot farther away than it did an hour ago.

But why does this happen?

In this episode of Running with James, we break down why athletes blow up on race day and what you can do to prevent it—from marathon racing to HYROX and everything in between.

We talk about:

🏃 Pacing: Why going out too fast can ruin the race you trained for
❤️ Heart Rate: What your body is telling you when the effort starts getting too expensive
⚡ Race Adrenaline: Why feeling amazing early can actually be dangerous
🍌 Fueling: How running out of energy can bring even the fittest athlete to a stop
🔥 Threshold: Understanding the line between pushing yourself and going too hard
🏋️ HYROX Stations: Why attacking one station too aggressively can cost you later
🏃‍♂️ Compromised Running: Learning to run when your legs are already fatigued
🧠 The Mental Battle: What to do when your brain starts telling you that you can’t keep going

And most importantly, we talk about how to recognize where the blow-up actually began.

Because sometimes you don’t hit the wall at mile 20.

You hit the wall at mile 1—you just don’t realize it until mile 20.

If you’ve ever blown up in a race, this one’s for you.

Train smart. Race smart. Save something for the finish.

🎙️ Running with James
Change your mind. Change your life.

#RunningWithJames #HittingTheWall #Running #MarathonTraining #HYROX

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What if failure isn’t something you should avoid?

What if it’s actually part of the process?

In this episode of Running with James, we’re flipping the script on failure. As athletes, we’re constantly chasing PRs, faster paces, heavier weights, podiums, and better performances—but if you’re never failing, are you really pushing yourself far enough to grow?

We talk about what failure looks like in training and racing, how to tell the difference between productive failure and pushing too far, and why a workout that falls apart might actually teach you more than one that goes perfectly.

We’ll break down how to:

🏃‍♂️ Use failure as feedback
 🔥 Push yourself beyond your comfort zone
 🧠 Separate a bad performance from your identity
 📈 Learn from failed workouts and races
 💪 Turn setbacks into progress
 🎯 Find your edge without crossing the line into reckless training
 🔄 Fail → Analyze → Adjust → Try Again

Because failure isn’t the goal—but if failure is never possible, you might not be challenging yourself enough.

You don’t have to be ready today.

“Not ready yet” doesn’t mean “never.”

Failure is an option.

Quitting isn’t.

Change your mind. Change your life.

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THE HEAT IS ON!

Summer running can make you question everything—your pace is slower, your heart rate is higher, and every mile feels harder. But what if that struggle is actually making you a better runner?

This week on Running with James, we’re breaking down the science of running in the heat and why heat training can become one of your biggest performance advantages.

We’ll talk about:

The benefits and adaptations that come from heat training
How humidity changes your performance
Why your heart rate climbs when temperatures rise
How much performance you can expect to lose in the heat
Heat training vs. altitude training—and how they compare
Hydration, electrolytes, cooling strategies and safety
How to adjust your pace without sacrificing your training
How to use summer training to set yourself up for a stronger fall racing season

Stop fighting the heat. Learn how to train with it.

Because that slow summer mile might be building the fitness you’re going to cash in when the temperature drops.

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Everyone is searching for the next breakthrough workout, recovery gadget, or supplement that promises faster results. But what if the biggest gains don’t come from the latest trend?

In this episode of Training Truths, Coach James cuts through the noise and explains why consistency, not hacks, is the real key to becoming a stronger runner, HYROX athlete, or everyday fitness enthusiast.

We’ll dive into:

• Why training “secrets” are often just good marketing
• Recovery gadgets: what’s worth it and what’s overrated
• The influence of social media on your training decisions
• The habits that actually lead to long-term progress
• How mastering the basics will outperform chasing shortcuts every time

If you’ve ever felt like you’re missing the “magic formula,” this episode is your reminder that the closest thing to a cheat code is showing up, week after week.

Because the athletes who improve the most aren’t chasing hacks, they’re mastering consistency.

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Nutrition has never been more confusing. One day carbs are the enemy. The next day they’re essential. Every week there’s a new diet, a new supplement, or a new “secret” to losing weight and improving performance.

In this episode of the Training Truths series, we’re cutting through the noise and getting back to what actually works.

We discuss:

• Why nutrition has become so complicated
• The role of protein, carbs, and healthy fats
• Common weight-loss myths
• Which supplements are worth your money—and which probably aren’t
• How runners, HYROX athletes, and everyday people can fuel for better performance and better health

Whether your goal is to lose weight, run faster, perform better, or simply feel healthier, this episode will help you focus on the fundamentals that deliver results.

Because the truth is… great nutrition isn’t about being perfect. It’s about being consistent.

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Why do so many people start strong but struggle to stay consistent?

In this episode of Training Truths, Coach James dives into one of the biggest myths in fitness: the idea that you need motivation to succeed.

The truth? Motivation comes and goes. Lasting results are built on systems, habits, and the discipline to keep showing up even when you don’t feel like it.

Whether your goal is to lose weight, run your first 5K, complete a HYROX race, or simply live a healthier life, this episode will help you stop relying on fleeting feelings and start building routines that lead to long-term success.

In this episode, you’ll learn:

• Why motivation always fades
• How to build systems that make consistency easier
• The difference between discipline and motivation
• What to do when you miss a workout
• Why discipline actually creates freedom

If you’ve ever found yourself saying, “I’ll start Monday,” or “I just need to get motivated,” this episode is for you.

Training Truth: You don’t need more motivation, you need better systems.

🎙️ Subscribe for new episodes of Running with James every week, where we help you train smarter, race stronger, and build a healthier life through practical coaching and honest conversations.

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What if the hardest part of your fitness journey wasn’t the training—but the reactions of the people around you?

In the first episode of our new Training Truths series, Coach James sits down with Melanie to share her remarkable journey of losing more than 100 pounds and discovering a passion for running that transformed her life.

Along the way, she expected challenges like early mornings, sore legs, and tough workouts. What she didn’t expect was the criticism from people closest to her. From being told she’s “too skinny” to hearing she’s “addicted to running,” Melanie opens up about the emotional side of pursuing better health and learning to stay committed when not everyone understands your journey.

Together, we discuss the difference between discipline and obsession, why personal growth can make others uncomfortable, and how to remain focused on becoming the healthiest version of yourself without letting outside opinions define your path.

Whether you’re training for your first 5K, preparing for a HYROX race, or simply trying to build healthier habits, this conversation will encourage you to keep moving forward, even when the people around you don’t fully understand why.

Training Truth #1: Not everyone will understand your commitment, but you don’t need everyone’s approval to pursue better health.

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HYROX is evolving, and so should your training.

This week on the Running with James Podcast, Coach Tommy joins the show as we break down the latest HYROX rule changes, what they mean for athletes, and how they’ll impact both training and race day.

We also tackle one of the biggest challenges in the sport today: with so much advice online, how do you know who to trust? From social media influencers to experienced coaches, we discuss how to separate good information from bad, avoid common training mistakes, and build a plan that actually prepares you for success.

Whether you’re training for your first HYROX or chasing a World Championship qualification, this episode will help you navigate the noise and train with confidence.

In this episode:
 • The newest HYROX rule changes explained
 • How the changes affect race strategy and training
 • Common mistakes athletes make while preparing
 • Who you should (and shouldn’t) listen to for training advice
 • Practical coaching insights from Coach James and Coach Tommy

Train smart. Stay consistent. Build champions.

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Success isn’t built in a single workout, one race, or even one season—it’s built through consistency, patience, and trusting the work when the results aren’t immediately visible.

In Week 6 of The Performance Lab, we’re talking about one of the hardest lessons every athlete has to learn: trusting the process.

Whether you’re training for a marathon, preparing for HYROX, chasing a new PR, or simply trying to become a healthier version of yourself, there will be moments when you question if your hard work is paying off.

This episode is about learning to stay committed during those moments.

In this episode, we discuss:

• Why progress is rarely linear
• The difference between results and growth
• How consistency compounds over time
• Why comparing your journey to others slows your own progress
• The importance of patience in long-term athletic development
• How elite athletes stay committed when they don’t see immediate results

The best athletes aren’t the ones who never struggle—they’re the ones who keep showing up, trusting the process, and allowing time to do its work.

💬 Question of the Day:

When has trusting the process paid off in your life or training?

Share your story in the comments—we’d love to hear it and encourage others in the community.

If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with someone who needs this reminder today.

For exclusive Coach’s Corner episodes, behind-the-scenes content, and bonus coaching conversations, join us on Patreon.

Remember…
Change your mind. Change your life.

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Have you ever felt like you’re doing all the right things—showing up, putting in the work, staying consistent—but somehow you’re not getting any better?

You’re not alone.

In Week 5 of The Performance Lab, we tackle one of the most frustrating challenges athletes face: the plateau. We break down the hidden reasons runners, HYROX athletes, and fitness enthusiasts stop progressing, even when they’re training hard.

In this episode, we discuss:

• Why consistency alone isn’t enough
• The danger of training your strengths and ignoring your weaknesses
• How comfort can quietly stall your progress
• The role of fatigue, recovery, and life stress
• Why coachability matters more than talent
• How high-performing athletes continue to improve year after year

The truth is, most athletes don’t hit their ceiling—they hit their habits.

If you’ve ever felt stuck, frustrated, or like your progress has slowed down, this episode will help you identify what’s holding you back and how to break through to the next level.

Question of the Day:
Where do you feel you’re currently plateauing—fitness, mindset, recovery, consistency, or confidence?

Subscribe for more episodes from The Performance Lab, where we explore what actually helps athletes perform better.

When you change your mind… you change your life. 

#RunningWithJames #PerformanceLab #HybridAthlete #RunningTips #HYROX #EnduranceTraining #Mindset #RunningCoach #FitnessPodcast #AthleteDevelopment

Support the show

Become a member and support the show:
https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link