The Consistently Good Podcast

Jeff cuts through the noise and lays out the six types of running every runner needs: easy, marathon pace, one hour pace, critical velocity, VO2 max, and true speed work. He covers how much of each belongs in a week, why easy runs matter most, and how to stop overcomplicating training.

00:00 Stop Overcomplicating Running

02:45 Just Go Run A Lot

03:30 Earning Running Competence

04:45 Fast Twitch Versus Slow

08:20 Pace One: Easy Running

11:20 The Four Minute Excuse

13:45 Pace Two: Marathon Pace

16:10 Pace Three: One Hour Pace

20:40 Pace Four: Critical Velocity

28:30 Pace Five: VO2 Max

31:05 The Problem With Yasso

35:05 Pace Six: Actual Speed Work

41:05 How Much Of Each

43:45 Earn The Right

46:30 Finding Your Paces

48:45 Let Running Be Joyful

50:30 Mailbag: Doubles Or Singles

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⁠https://www.bareperformancenutrition.com/jeff

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: @theconsistentlygoodpodcast

YT: @theconsistentlygoodpodcast

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.

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In this episode, Jeff sits down with BPN athlete Luke Hopkins: USC neuroscience grad, Ironman, and one of the toughest 23-year-olds he knows. They talk about going back to therapy after a broken ankle, feeling bad for feeling bad, why your brain quits before your body does, and why honesty isn't oversharing.

00:00 Meet Luke Hopkins

03:53 Connecticut to USC

06:29 Dad's Accident

09:52 Anxiety and Perfectionism

12:05 Back to Therapy

16:37 Feeling Bad for Feeling Bad

19:12 Stick Around

22:07 Why Neuroscience

27:49 Football to Ironman

29:19 Brain Quits First

34:07 Just Start

43:17 Vulnerability Is Honesty

48:28 Mental Health Education

52:42 Inspiration vs. Role Model

1:01:52 Ironman Florida

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠

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: @theconsistentlygoodpodcast

YT: @theconsistentlygoodpodcast

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.

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Jeff Cunningham kicks off Season 4 with what he'd do differently if he could start over as a runner. 

He raced his workouts, ran too few miles, gray-zoned his easy runs, skipped the weight room, under-fueled, and didn't sleep enough. 

Here's what almost 40 years of running and coaching finally taught him. So, don't make the same mistakes kids.

CHAPTERS:

00:00 Season 4 kickoff

04:00 Mistake 1: Racing workouts (there is no cheat code for toughness)

06:45 Mistake 2: Too few miles

12:20 Mistakes 3 and 4: gray-zoning easy runs and not fueling after hard 

20:20 Mistake 5: Skipping Workouts

22:20 Mistake 6: Sleep makes you Sleepy

26:45 Mistake 7: Alcohol and recovery (my best season was the sober one)

29:30 Mistake 8: "Have to run this race" vs. "Get to run this race"

32:30 Marathons on two gels: sodium, cramps, and a jelly donut from Elvis

37:30 Rookie coaching mistakes and discovering critical velocity by accident

41:45 You can't staple guts to the gutless: confidence over crushing souls

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠

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: @theconsistentlygoodpodcast

YT: @theconsistentlygoodpodcast

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.

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Jeff is closing out Season 3 of the Consistently Good Podcast by taking on some of running’s most repeated clichés. From “no pain, no gain” to “run slow to run fast,” Jeff breaks down what’s actually useful, what can get runners into trouble, and why better training usually comes back to the same things: perspective, patience, and showing up consistently.

CHAPTERS:

00:00 Running Clichés Are Everywhere

02:32 The Four Types of Clichés

05:10 Can You Really Get 1% Better Every Day?

12:50 The Problem With “No Pain, No Gain”

16:25 What “Embrace the Grind” Gets Wrong

22:45 Is Pain Really Weakness Leaving the Body?

24:30 When Comparison Helps and Hurts

31:55 “Just Worry About Us”

35:09 The Worst Nutrition and Body Image Clichés

40:32 Does Running Slow Really Make You Faster?

43:36 Do Summer Miles Bring Fall Smiles?

45:15 The Race Is Not Always to the Swift

47:13 Closing Out Season 3

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠

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: @theconsistentlygoodpodcast

YT: @theconsistentlygoodpodcast

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.

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Coach is devoting a full episode to how runners can chase ambitious goals while respecting the realities of aging.

In this episode, Jeff breaks down what actually changes as runners move into their 30s, 40s, and beyond: hormones, recovery, strength, mobility, injury risk, and bandwidth. You know, the fun stuff nobody worried about when their biggest responsibility was keeping a goldfish alive.

CHAPTERS:

00:00 Welcome and Big Picture

00:57 Aging Realities Without Limits

04:13 Life Bandwidth and Responsibilities

06:48 Training Around Real Schedules

09:56 Hormones and Aging Basics

11:29 Testosterone Decline Explained

16:09 Strength, Speed and Rest

20:32 Supplements and TRT Rules

25:10 Estrogen, Perimenopause and Performance

29:54 Run, Lift and Recover Through Transition

33:58 Strength Training for Bones

35:25 Speed Work for Mitochondria

37:04 Reduce Training Density

37:45 Protein and Carbs Strategy

40:24 Bone Nutrients, Vitamin D and Calcium

43:35 HRT and Anti-Doping Rules

45:20 Desiccation and Hydration

50:47 Warmups, Recovery and PT

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠

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: @theconsistentlygoodpodcast

YT: @theconsistentlygoodpodcast

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.

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We are about 11-14 weeks out from some of the major marathons in the US. 

Today, Coach is breaking down how to build a marathon training block for fall races like Chicago, New York, and Indianapolis. He covers periodization, weekly workouts, long runs, marathon-pace training, fueling, recovery, heat adjustments, and tapering. 

Most importantly guys, he explains how to train consistently, build mileage safely, and avoid cramming missed workouts like some college student facing a Monday deadline.

CHAPTERS:

00:00 Intro

02:17 Marathon Training Periodization Explained

05:27 How Long Should a Marathon Block Be?

09:28 Why a 13-Week Marathon Plan Works

13:51 Critical Velocity Repeats and Pacing

19:01 Tempo Runs and Combination Workouts

22:05 Long-Run Workouts and Marathon Tapering

24:52 How to Space Workouts for Recovery

27:05 Adding Marathon Pace to Long Runs

28:18 Adjusting Training for Heat and Humidity

30:01 Maintaining Speed During Marathon Training

33:22 What to Do When You Miss a Workout

38:02 Gut Training, Carbohydrates, and Sodium

39:54 How to Prepare for Your Marathon Course

42:00 How Many 20-Mile Runs Do You Need?

43:24 Balancing Repeats and Threshold Workouts

46:32 Marathon Block Length and Mental Fatigue

48:40 Mailbag

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

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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: @theconsistentlygoodpodcast

YT: @theconsistentlygoodpodcast

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.

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Coach revisits his disastrous first marathon to explain why race-day success depends on preparation, confidence, adaptability, and competitive integrity. He’s covering managing anxiety to trusting your training and adjusting to conditions, he shares how runners can execute when doubt arrives without turning every workout into the Olympic Trials. Here we go!

CHAPTERS:00:00 Houston Marathon Wakeup Call

01:57 Why Racing Feels Hard

06:52 Competitive Integrity Explained

10:46 Stop Racing Workouts

16:50 Make the Decision Midrace

23:33 Three Step Race Day Switch

25:39 Ditch Negativity and Noise

30:41 Avoid Overcontrol and Superstition

37:51 Accept Imperfect Outcomes

44:04 My 1998 Marathon Meltdown

48:25 Race Day Checklist and Sendoff

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠

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: @theconsistentlygoodpodcast

YT: @theconsistentlygoodpodcast

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.

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Coach Jeff Cunningham sits down with filmmaker and runner Eric Floberg to unpack the road from under 4 hours to 2:29 at Boston. They talk breakthrough races, brutal training blocks, creative burnout, family, online criticism, and why simplifying life helped Eric rebuild belief, enjoy the process, and finally put it all together.

CHAPTERS

00:00 Intro

01:04 Marathon Journey Begins

06:21 Creative Roots and Filmmaking

14:44 Handling Online Hate

18:23 Bittersweet PRs and Progress

23:45 Burnout and Too Many Pots

28:55 Boston Build and Belief

33:38 Race Week

38:21 Closing Miles Breakdown

41:45 Racing With an Audience

55:11 Berlin Plans and Fueling

57:52 Speed Gains and Haters

59:25 Dad Life and Sports Joy

01:04:11 Impact Beyond Running

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠

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: @theconsistentlygoodpodcast

YT: @theconsistentlygoodpodcast

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.

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This week, coach Jeff Cunningham discusses how people in life transitions can chase new passions without becoming “all consumed." He contrasts being productively "all in” for defined windows of time with letting a goal become an identity that causes neglect, anxiety, or spiraling when training or races go poorly, and warns about hyper-obsession with diet and clean eating. He argues balance is often a cliché and reframes it as healthy imbalance, where excellence requires weighting time toward a pursuit while protecting non-negotiables. 

CHAPTERS:

00:00 Chasing Change

02:08 All In vs Consumed

03:43 Poker Chips Metaphor

06:56 Protect Your Identity

10:11 All In Done Right

13:01 Quixotic Passion

17:42 When More Is Justified

21:27 Sponsor Fuel Break

22:18 Myth of Balance

24:08 LeBron and Talent Garden

31:24 Consistently Good Mindset

37:35 Faith and Audacious Goals

40:41 Mailbag Heart Rate

44:30 Final Sendoff

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠

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: @theconsistentlygoodpodcast

YT: @theconsistentlygoodpodcast

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.

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Listen guys, when coach says he has some important things he wants to address, you hit record.

Coach collected GPS data from over 100 Boston Marathon runners to settle the "course was long" debate once and for all — then he breaks down fartlek execution, why missing a workout doesn't ruin your race, and why trying to optimize everything might be the thing that's actually holding you back.

CHAPTERS:

0:00 Intro:

1:17 GPS vs. Race Time

2:55 How Race Courses Are Officially Measured

9:08 The Boston Marathon Data Study

11:33 What Extra Distance Costs You in Real Time

18:13 What Is a Fartlek?

20:48 The GPS Anxiety Problem

24:19 The Highway Analogy

27:04 Skipped Workouts, Bad Workouts & the Rule of Thirds

38:08 Bandwidth Management

46:54 Mailbag

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠

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: @theconsistentlygoodpodcast

YT: @theconsistentlygoodpodcast

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.