Spewak Training Podcast

In this episode of the Spewak Training Podcast, Danny Stults continues the “Steady State Running” series with Spewak Training owner Mark Spewak for the first part of a listener Q&A covering training, coaching, race preparation, and the current state of professional running.
Mark and Danny start with one of the broadest questions in running: how do you actually improve? They discuss why consistency matters more than occasional high-mileage weeks, how runners should build volume gradually, and what everyday athletes can learn from professional runners without simply copying elite training. They also explore what makes a good coach, including adaptability, communication, long-term development, and genuinely believing in an athlete.
The conversation then turns to proper warm-ups for workouts and races, from dynamic movement and easy running to drills, strides, shakeout runs, and preparing the body for harder efforts. Mark and Danny close Part 1 with a lighter debate over Jakob Ingebrigtsen vs. Josh Kerr and what makes their rivalry—and the current era of professional distance running—so entertaining.In today's episode, you will hear about such topics as:

• Consistency and Long-Term Running Improvement
• What Makes a Good Running Coach
• Workout and Race-Day Warm-Ups
• Jakob Ingebrigtsen vs. Josh Kerr

In today's episode, you will hear about such topics as:\
- Consistency and Long-Term Running Improvement
- What Makes a Good Running Coach
- Workout and Race-Day Warm-Ups
- Jakob Ingebrigtsen vs. Josh Kerr
Reach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestl
Email:
[email protected]

Spewak Training Website:https://spewaktraining.com/

Reach out to Danny Stults:

Instagram:https://www.instagram.com/dstults_._/

Website:https://spewaktraining.com/danny

In this episode of the Spewak Training Podcast, Mark Spewak sits down with Caroline Goldberg, a former high school and Denison University runner who was diagnosed with Type 1 diabetes after fainting during a collegiate cross-country race, initially being told endurance sports were too dangerous. 

Caroline shares how she learned to keep running through planning and trial-and-error, later training for major marathons and joining Beyond Type 1 for the New York Marathon after struggling to balance fueling and blood sugar. 

She explains why she started creating running-and-diabetes content to fill a gap online, describing the daily decision fatigue of managing an insulin pump and continuous glucose monitor during long runs and races. Caroline discusses mindset, resilience, and reframing big races like the Chicago Marathon as a celebration.
In today's episode, you will hear about such topics as:

• Meeting Caroline Through Coffee
• Denison and Early Symptoms
• Diabetes Decisions on Long Runs
• Mindset and Resilience

Follow Caroline Goldberg:Instagram and TikTok at Carothon (C-A-R-O underscore T-H-O-N).

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl
Email: [email protected]

Spewak Training Website:https://spewaktraining.com/

In this episode of the Spewak Training Podcast, host Mark Spewak talks with longtime Spewak Training athlete Alana Shain, joining virtually from the Bay Area, about her path from being a collegiate D3 softball player at Williams College who disliked running to becoming a committed runner during COVID after her gym closed. 

Alana shares how a virtual half marathon sparked her love for the sport, led her to chase goals like a sub-two half and a Boston Qualifier, and eventually brought her into the Bay Area’s USATF Pacific Association racing scene with cross country, track, and road racing through teams like Oakland Track Club and a women’s club. 

She discusses balancing training with life as a physician, mom, and wife, the value of community and racing skills, and a “bounce back” mindset that helps both in running and work.In today's episode, you will hear about such topics as:

• Virtual Connections and Balance
• Scheduling Runs as a Busy Mom Doctor
• Bounce Back Mentality in Racing
• Bounce Back Mentality in Racing

Follow Alana Shain:

Strava: Alana Shain

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl

mail:
[email protected]

Spewak Training Website:

https://spewaktraining.com/

On a special “Steady State Running” takeover episode of the Spewak Training Podcast, host Danny Stults interviews Tyler Deck Shipley, NYU head coach, two-time All-American at the University of Puget Sound, and an NCAA championship coach. 

Shipley recounts his Oregon roots at Forest Grove, college years at Pacific University and Puget Sound, and early coaching stops at Oklahoma State (as a volunteer assistant), Temple, and La Salle before leading NYU.

He explains how New York’s unpredictability—subway rides to Central Park, crowded tracks, and constant logistical changes—forces adaptable coaching focused on long-term aerobic development and health, including learning to back off. 

They discuss balancing running with demanding academics, recruiting for intent and energy, the pros/cons of super shoes and other performance trends, building accountability, and NYU’s extensive support staff for a large roster. Shipley shares why he coaches and closes with a brief Sauvie Island Marathon anecdote.

In today's episode, you will hear about such topics as:

• Tyler Origins and Early Coaching
• Evolving Training Philosophy
• Balancing Academics and Running
• Coach Athlete Accountability

Reach out to Danny Stults:
Instagram:https://www.instagram.com/dstults_._/

Website:https://spewaktraining.com/danny

In this solo episode 14 of the Spewak Training Podcast, Mark Spewak reflects on nearly 11 years (about 10.5) of building Spewak Training, crediting the coaching staff and culture for the positive impact on athletes’ lives. 

He explains how the coaching landscape has shifted from people mainly wanting individualized training plans based on popular books to today’s increased access to AI-driven options like Runna and Garmin coaching. 

While he uses AI for marketing, he emphasizes that the core value of coaching is a personally formulated program paired with a human relationship—balancing performance with health, happiness, and life stress. He shares how his own setbacks, including a neurological issue in 2021, a stroke last fall, and a heart procedure this spring, deepened his empathy and gratitude, reinforcing the philosophy that running should add to life, not stress it. 

He also discusses matching athletes with the right coach, prioritizing committed, communicative clients, and previews upcoming Steady State Running coaching-tip content and future interviews led by coach Danny Stults, along with a call to subscribe and request a free consultation via [email protected].
In today's episode, you will hear about such topics as:

• Eleven Years Coaching
• Human Connection Matters
• Run for Right Reasons
• Community and Joy

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl

Email:
[email protected]

Spewak Training Website:https://spewaktraining.com/

In this episode of the Spewak Training Podcast, host Mark Spewak continues the new “Steady State Running” segment with Spewak Training coach Danny Stults, including a slow handoff as Danny helps lead the series. 

Danny shares how the 2013 Boston Marathon tragedy motivated him—once a self-proclaimed mid-distance runner—to commit to qualifying for Boston 2014, leading to a surprise qualifier at the Heart of America Marathon in Columbia, Missouri where he ran 2:42 and placed second.

 The conversation then shifts to practical Boston-qualifying guidance: build volume over time beyond short “block” mindsets, let small good habits compound, focus on long-term progress, and avoid overdoing goal marathon pace too early. Mark and Danny also emphasize patience, process, and mindset over outcome-driven training. In today's episode, you will hear about such topics as:

• Boston 2013 Spark
• Build Mileage Foundation - Process Over Outcomes
• Mindset and Commitment
• How To Train Smart Not Just Pace
  

Reach out to Danny Stults:
Instagram:https://www.instagram.com/dstults_._/

Website:https://spewaktraining.com/danny

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl
Email:
[email protected]

Market Mile Website:
https://www.marketmilestl.com/

In episode 13 of the Spewak Training Podcast, host Mark Spewak interviews longtime friend and Spewak Training community athlete Chloe Cole about her running journey from viewing running as “punishment” in field hockey and lacrosse to training in St. Louis with Big River, qualifying for Boston at the 2015 Chicago Marathon (despite a fast pace group), and running Boston with her sister in 2017. 

Chloe shares how moving to Philadelphia, dealing with stress fractures and anemia requiring iron infusions, and shifting to cross-training—especially cycling/spin (including teaching) and later weightlifting—made her stronger and faster, influencing Mark’s coaching philosophy.

 As a mom of two, she describes stroller running, balancing priorities, and completing a difficult hot, hilly Cape Girardeau marathon after illness. She details a low-mileage comeback that produced a 3:15:59 PR at Chicago after a C-section and breastfeeding, plus advice for parents to value any amount of training.

In today's episode, you will hear about such topics as:

• How Chloe Started Running
• Strength Training and Health Fixes
• Stroller Runs and New Priorities
• Advice for Running Parents

Reach out to Chloe Cole:

Strava: Chloe Sakes (Cole)

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl

Email:
[email protected]

Market Mile Website:
https://www.marketmilestl.com/

Welcome to episode #11 of the Spewak Training Podcast. In this episode, Mark welcomes Spewak Training Coach Danny Stults to announce a new ongoing podcast segment, “Steady State Running,” designed to deliver more coaching advice and philosophy beyond athlete success stories. 

They discuss how they first connected in 2012 at Big River Race Management, Danny’s background coaching and running at a high level, and his emphasis on adapting training day to day rather than relying on static plans, especially amid AI training and social media trends. Danny explains the origin of “Steady State Running” from a tempo route at Southeast Missouri State that symbolized maintaining progress while conditions change, and they talk about balancing training so you can keep doing what you need tomorrow. 

They also cover Danny’s current role coaching at Blackburn College (Division III) alongside head coach Noah Dahm and the benefits of well-rounded athletic development.In today's episode, you will hear about such topics as:

• Danny Stults Origins
• Why Running Connects Us
• Adaptation Over Plans
• How New Runners Need Context
  

Reach out to Danny Stults:
Instagram:https://www.instagram.com/dstults_._/

Website:https://spewaktraining.com/danny

Reach out to Mark Spewak:

Instagram:https://www.instagram.com/marketmilestl

Email:
[email protected]

Market Mile Website:
https://www.marketmilestl.com/

In episode 10 of the Spewak Training Podcast, host Mark Spewak interviews Molly Becker and her coach, Kaitlyn Donahue, about Molly’s running journey from feeling “unathletic” to chasing ambitious goals. After reaching out for coaching around May 2025 ahead of the New York City Marathon, Molly built strong summer fitness but suffered a pelvic stress fracture after racing a half marathon and then the Market Mile. She initially wanted to push through, then chose to defer NYC to protect her long-term health, pivoting to cross-training and rest with Kaitlyn’s guidance while staying motivated through weekly training emails. Molly returned this spring with PRs, including a sub-2-hour half marathon at Indy, a goal she’d pursued for nearly a decade, and now aims for a sub-4:30 at the New York City Marathon.In today's episode, you will hear about such topics as:

• Molly's Origin Story
• Injury and Diagnosis
• Recovery Through Cross Training
• NYC Marathon Comeback

Follow Molly Becker:

Instagram:https://www.instagram.com/mollykbecker/

Strava: Molly Becker

Follow Coach Kaitlyn Donahue:
https://spewaktraining.com/kaitlyn

Follow Coach Mark Spewak:

Instagram:https://www.instagram.com/mspewak10

https://www.instagram.com/spewaktraining/

Website:https://spewaktraining.com

Host Mark Spewak welcomes coach Noah Daum and athlete Dr Dilan Patel to the Spewak Training Podcast to discuss their coach-athlete partnership since 2023, emphasizing injury-aware progress, strong communication, and a long-term approach to running. Dilan shares his endurance background, why he sought coaching after feeling stuck, and how adding strength training with Chuck Beckham at Titanium Fitness improved injury prevention, consistency, and confidence. They describe adapting plans when setbacks occur, including Dilan completing Grandma’s Marathon and shifting from the full Indy marathon to a half via a contingency plan, while targeting the Chicago Marathon in 2025. The conversation also covers why Dilan values coaching as a lifelong learner and how his work as an oncologist at Wash U/Siteman shapes his perspective on health, gratitude, and purpose.In today's episode, you will hear about such topics as:

• Training Origins
• Mindset and Process
• Why Have a Coach
• Strength Training Addition

Follow Coach Noah Daum:
Instagram:https://www.instagram.com/noah_daum/Follow Coach Mark Spewak:
Instagram:https://www.instagram.com/mspewak10https://www.instagram.com/spewaktraining/Website:https://spewaktraining.com