As we approach the holidays, it felt vital to get into the studio for a quick coach pep talk. Here's three thoughts as you head into the new year that should challenge you and inspire you keeping your goals on the forefront, but not letting them rob you of the holidays.

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JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

For the season 1 finale of the show, host Jeff Cunningham dives into the intricacies of the success-failure mindset that often prevails in running. 

Ultimately, Jeff encourages a mindset of continuous improvement and self-compassion, urging listeners to redefine their notions of success and failure in their running journeys.

CHAPTERS:

00:00 Introduction

02:12 The Success-Fail Dichotomy Explained

07:07 The Importance of Goal Setting

08:44 Realistic Goal Setting and Expectations

16:00 Social Media and Goal Setting Pressures

22:41 Choosing the Right Race for Your Goals

29:43 Adapting to Different Climates for Racing

31:30 Training and Preparation: Adherence to Process

35:05 Balancing Life and Training

38:41 Racing and Competition: Setting Goals

50:27 Final Thoughts: Giving Yourself Grace

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JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Jeff Cunningham breaks down how money really flows in running—from pros chasing contracts to creators building brands online. He unpacks the evolution from amateurism to influence, the pressure athletes face to perform on the track and on social, and what it all means for the future of the sport.

CHAPTERS:

00:00 Introduction

01:00 Monetization in Running: Influencers vs. Pro Runners

04:32 Historical Context: Amateurism in Running

07:24 The Shift to Professionalism in Running

12:43 The Impact of Social Media on Running

21:41 The Reality of Professional Running

27:58 Prize Money in Professional Track Meets

29:35 The Hardships of Non-Elite Runners

32:26 The Life of an Unsponsored Runner

34:06 Balancing Influencer and Athlete Roles

36:00 The Pressures of Being an Influencer

39:46 The Evolution of Running Sponsorships

42:47 The Reality of Professional Running

48:31 The Future of Running and Social Media

56:24 Final Thoughts and Encouragement

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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Jeff breaks down how real teams get built—not by chance, but by clarity, credibility, and commitment. After 24 years of coaching, he shows that cohesion starts with a shared target and relentless communication. He walks through the framework he used at St. Michael’s Catholic Academy and with Bat City Track Club—identify the true needs, set the standard, and lead from the front. When everyone knows the roadmap and buys into the work, a scattered group becomes a winning unit.

CHAPTERS:

00:00 Introduction

00:53 The Essence of Team Building

03:16 Rugged Individualism vs. Teamwork

06:45 Examples of Pioneering Teams

10:46 Identifying Needs and Appetite for Excellence

14:22 Building a Relevant and Successful Team

22:23 Setting and Achieving Specific Goals

29:59 The Importance of Credibility and Competence

35:13 Building Credibility and Team Dynamics

37:29 Understanding Industry Standards and Peer Review

42:29 The Importance of Honesty and Realistic Expectations

47:57 Individual Success Leading to Team Success

53:02 The Role of Education in Leadership

58:33 Playing Favorites and Accountability

01:09:31 Establishing and Maintaining a Positive Culture

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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Iron deficiency sneaks up on endurance athletes—and I’ve felt it. 

In this episode, we break down why it happens (diet gaps, sweat loss, foot-strike hemolysis, heavy training) and how to fix it for good. You’ll learn what ferritin and hemoglobin really tell you, why heme iron absorbs differently than plant sources, and when smart supplementation makes sense. Beyond labs, it’s about training wiser, recovering deeper, and fueling with intent—so you stay strong, stay consistent, and keep stacking PRs.

CHAPTERS:

00:00 Introduction

02:20 Cultural Factors Contributing to Iron Deficiency

11:49 Scientific Causes of Iron Deficiency

14:52 The Importance of Iron for Athletic Performance

19:36 Getting Your Blood Tested for Iron Levels

22:25 The Role of Ferritin in Iron Storage

35:32 Understanding Iron Saturation Levels

39:06 Ferritin Levels and Storage Space for Iron

41:27 Role of Hemoglobin and Hematocrit in Oxygen Transport

51:39 Diet Culture and Iron Deficiency

55:06 Supplementation and Managing Iron Levels

01:00:45 Concluding Thoughts on Iron and Performance

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Today, we explore the intricate world of speed work in distance running. Jeff breaks down the concept of speed work, discusses different training zones, and explains how to build speed in distance runners.

With insights into muscle fibers, various paces, and scientific principles, this episode is a comprehensive guide for runners and coaches of all experience levels. 

CHAPTERS:

00:00 Introduction

04:05 The Importance of Aerobic and Anaerobic Training

09:12 Practical Speed Work Techniques

14:26 Fartlek Training Explained

25:06 Critical Velocity and Lactate Threshold

36:32 Aerobic Threshold and Marathon Pacing

39:23 Combining Paces for Effective Training

42:57 Specificity in Training

51:01 The Role of Mitochondrial Density

01:06:09 Avoiding Overtraining and Neuromuscular Fatigue

01:12:08 The Art and Science of Coaching

01:13:00 Final Thoughts and Encouragement

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this halfway mark of the season, coach dives into the intricacies of selecting races and the critical role of periodization in marathon training. Learn how to avoid common pitfalls like overtraining and understand the importance of integrating rest and variation into your regimen. 

Whether you're aiming to break personal records or stay injury-free, this episode provides actionable insights to help you be consistently good.

CHAPTERS:

00:00 Introduction

00:25 The Consistently Good Paradox

01:13 The Importance of Redundancy in Training

03:07 Chasing Goals and Measuring Progress

05:17 The Thrill and Risks of the Chase

08:58 The Concept of Periodization

18:44 The Role of Rest and Recovery

24:54 Understanding Training Volume and Intensity

29:42 Training Cycles Explained

31:12 Off-Season Training Strategies

37:01 Strength Training for Runners

44:46 Balancing Volume and Intensity

52:50 Race Scheduling and Strategy

58:26 Invest in Yourself

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode, Jeff is covering the evolution of running technology and its significant impact on the sport. He discusses the advancement of shoe technology, the accuracy of GPS watches, the certification process of race courses, and modern recovery tools like the AlterG treadmill and dry needling. 

Learn how all these innovations have contributed to faster race times and better performance overall. 

CHAPTERS:

00:00 Introduction

01:19 Understanding Race Course Measurements

05:27 The Impact of GPS Watches on Race Perception

13:14 The Evolution of Running Watches

20:32 The Role of Heart Rate in Training

31:16 The Importance of Relaxation and Mindfulness

32:36 Balancing Technology and Intuition in Running

34:43 Revolution in Shoe Technology

45:02 Innovations in Recovery and Rehabilitation

57:30 The Role of Nutrition in Modern Running

59:36 Embracing Modern Running Innovations

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode, Jeff goes straight into the world of running and endurance sports, tackling commonly held beliefs and separating fact from fiction. From the 80/20 and 10% rules to hydration myths and the best running shoes, Jeff brings science and evidence-based insights to help you improve your performance and training. 

This one promises to provide laughs, valuable knowledge, and help you become a better runner.

CHAPTERS:

00:00 Welcome

02:15 The 80/20 Rule in Training

07:11 The 10% Rule: A Guide, Not a Law

13:06 Breathing Techniques:

15:45 The Dangers of Overhydration

27:24 Choosing the Right Running Shoe

34:10 Debunking the Myth: Running and Knee Health

43:28 Hydration Myths: Coffee, Tea, and Water

52:55 Training Volume: Does High Mileage Cause Injuries?

57:53 The Secret to a Strong Finish: Speed Work vs. Aerobic Fitness

01:01:48 Everyone is a Runner: Embracing the Runner Within

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this second episode of The Consistently Good Podcast, Jeff breaks down why the marathon owns such a deep place in his heart. From its roots in ancient Greece to today’s start lines packed with every kind of runner, the marathon tells a story of grit, culture, and community.He'll cover the barriers and breakthroughs—how coaching, fueling, and even politics have shaped the race. From the first Olympic marathons to the rise of women’s competition and iconic performances that defined eras, these moments show why 26.2 miles continues to inspire.

CHAPTERS:

00:00 Introduction to the Marathon and Cultural Significance

01:52 Why I Love Coaching the Marathon

07:36 Economic Impact of Marathons

12:24 Historical Origins of the Marathon

15:41 Early Olympic Marathons

27:04 The 1904 St. Louis Marathon

30:16 The Standardization of the Marathon Distance

41:30 The Fight for Women's Marathon Inclusion

44:02 Progression of Marathon Records

51:03 The 1984 Olympics: A Seminal Moment

01:04:32 American Marathon Renaissance in 2004

01:08:57 Modern Marathon Records and Controversies

01:16:51 The Transformative Power of Marathoning

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

⁠https://www.batcitytc.com/⁠

FOLLOW:

IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠

YouTube: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g⁠

JEFF CUNNINGHAM:

IG: ⁠https://www.instagram.com/jdcunningham97/⁠

BAT CITY: ⁠https://www.instagram.com/batcitytrackclub/⁠

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)