Mailbag goes deep this week answering as many of your questions as possible in a reasonable time. Just call it another chapter in our seasonal Q&A episode! We're talking mileage sweet spots, post-marathon recovery timelines, race day anxiety, carbon plate strategy, Boston qualifying buffers, fueling ratios, and why most runners aren't overtraining at all.

This one is technically for everyone even if your question wasn't answered. Just go ahead and drop it in the comments so coach can see it (We'll remind him to check, but he's pretty good).

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.

Jeff is covering the real science behind heat training vs. altitude training from EPO production and red blood cell growth to plasma volume and stroke volume. Now, that's a lot of science, but he makes it very approachable. That's a promise.

Plus, he walks through the carbohydrate conundrum, sodium strategy, and why fasted heat training simply doesn't work. We know this.

Train smarter this summer, wherever the heck you are.

CHAPTERS:

00:00 Intro

01:12 Setup

07:33 Why Altitude Works

13:08 Heat Training Basics

17:41 Heat Adaptations Explained

26:05 Heat and Red Blood Cells

35:43 Fueling in the Heat

40:23 Heat Prep Mindset

42:30 Preload Calories Overnight

46:09 Hourly Sodium Targets

50:13 Small Bites Fueling

52:09 Race Day Salt Tactics

56:41 Heat Training Takeaways

01:04:20 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.

In this episode, I break down what to do before your fall marathon block begins. We talk summer mileage, running economy, heat training, 5Ks, hill circuits, fartlek workouts, strength training, nutrition, and how to stay fit without showing up to marathon training already cooked, crispy, and emotionally unavailable.

CHAPTERS:

00:00 Intro

03:06 The Consistently Good Paradox

05:21 Why Fitness Disappears Faster Than You Think

07:49 Periodization For Summer Training

09:21 Lower Volume, Lower Stress, Better Timing

12:23 Improve Your Running Economy

15:21 Speed Work, Hill Reps, And Fartlek Training

21:41 How Much Mileage Should You Run?

25:05 Why Strength Training Matters Now

27:33 Heat Training Is A Gift

32:59 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.

Jeff Cunningham kicks off Season 3 with the chase every marathoner knows. Breaking three hours.

However, the goal here is to accomplish this uncommon feat without losing your mind, your legs, or your family’s respect. Too much?

He breaks down the benchmarks, mileage, workouts, long runs, fueling, taper, and race-day decisions that make sub-3 elite but possible. Simple? Not exactly. Doable? With consistency, patience, and fewer heroic mistakes, we say yes. More people can do it than they think!

CHAPTERS:

00:00 Season 3 Starts Now

01:00 The Sub-3 Marathon Standard

02:25 How Rare Is Sub-3 Really?

04:44 Raising Your Marathon Ceiling

07:52 Do You Have the Wheels?

09:45 The D.I.V.N Training Framework

12:55 Building the Weekly Mileage

16:39 Long Runs That Actually Matter

20:24 Density, Easy Days, and Not Being a Hero

24:52 Setting Up the Hard Work

31:53 Three Track Workouts That Build the Engine

41:55 Tempo Work That Transfers

50:40 Long Run Workouts for Sub-3

57:29 How to Taper Without Panicking

01:03:57 Picking a Race That Helps You

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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In this episode, Jeff sits down with his wife, Angelique Cunningham, to talk about the journey from elite athlete to coach, and the mindset that shaped both. They unpack how she came to Baylor from the Netherlands, struggled through a humbling freshman season, then rebuilt her confidence to become an NCAA champion. 

The focus of the conversation though is about surrendering to great coaching, blocking out negativity, using visualization as a competitive tool, and why the mind often determines what the body can do. They also reflect on what coaching taught them about mentorship, resilience, and redefining winning, not just as first place, but as growth, belief, and refusing to give up on yourself or the people you lead.

This one will make you want to run through a brick wall.

CHAPTERS:

00:00 Welcome

01:58 From Netherlands to Baylor

05:00 Freshman Struggles

12:12 Three Keys to Breakthrough

23:07 Big 12 Redemption and Mind Power

31:57 Coaching Begins and Redefining Winning

39:35 The Letter After Celebration

41:31 Redefining What Winning Means

48:14 Positive Self Talk Power

53:30 Control the Controllables

56:36 Coaching Through Life Highs Lows

01:03:54 Never Giving Up on Kids

01:06:30 The Box of Letters Matters

01:13:57 Full Circle Life Journey

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.

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

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The Boston Marathon is ONE DAY AWAY. Going into this race, what should you know and be thinking about? This bonus answers that. 

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.

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

Jeff sits down with Allie Ostrander to unpack the highs, lows, and hard truths behind an elite running career. From national titles and Olympic Trials to injury, disordered eating, and recovery, Allie shares her story with honesty and grit.

It’s a conversation about performance, pressure, and why proper fueling, recovery, and speaking up matter a whole lot more than internet opinions.

CHAPTERS:

00:00 Why Allie’s Story Matters

03:18 From Alaska Kid to National Talent

06:40 The Breakthrough That Changed Everything

08:11 Why She Chose Boise State

10:16 Building a Championship Mindset

11:21 Turning Pro in an Uncertain Season

13:34 The Breaking Point Before Olympic Trials

18:49 Taking Back Control of Her Story

22:34 What Young Runners Need Earlier

29:29 The Hidden Cost of Chasing Performance

34:22 Fueling, Freedom, and Running Healthy Again

37:29 Breaking the Silence Around Mental Health

40:18 Two Practical Steps

42:46 Wedding Plans and Priorities

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.

Jeff Cunningham breaks down what to look for in a running coach and why the right one can change more than just your finish times. He explains how good coaching adds structure, accountability, perspective, and a little protection from your own bad ideas.

CHAPTERS:

00:00 Why a Coach Matters

00:48 Coaching Is a Privilege

02:21 My Journey With Coaches

07:37 Why Even Pros Need Coaches

10:48 Finding the Right Coach for You

12:14 Accountability That Actually Helps

17:13 Real Expertise Over Online Hype

19:33 Why Restraint Matters in Training

22:01 Structure Beats Training Chaos

31:31 How to Vet a Coach’s Track Record

34:23 Finding the Right Style and Philosophy

44:18 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.

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

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This week, Jeff has a little fun shining a light on the unhinged habits that somehow make perfect sense to runners. From mileage math and weather-app stalking to shoe geekery, bathroom panic, and battle-worn feet, it’s a playful reminder that most runners are a little weird and proud of it.

Like we said...If you know, you know.

CHAPTERS:

00:00 Intro

01:49 Whole Number Obsession

03:56 Gadget Overload

04:54 Tan Lines Pride

06:15 Race Tracker Madness

08:10 Weather App Spirals

10:58 Treadmill Snobbery

13:28 Shoe Nerd Culture

15:50 Bathroom Anxiety Tales

24:56 Chafing Survival Guide

29:20 Runners Ugly Feet

31:24 Weather Forecast Obsession

36:46 Runner Math Brain

42:44 Shoes For Every Occasion

47:30 Shorts Seams And Pockets

50:00 Geography Distance

52:29 Runner Medical Know How

55:14 Farewell

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.

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

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Jeff Cunningham breaks down the patient, practical way to come back from injury, illness, and anemia without digging the hole deeper. He walks through soft-tissue vs. bone-stress injuries, return-to-run progressions, smart cross-training, and why the hardest part is usually not the rehab plan, it’s having the discipline to respect the process before fitness comes rushing back.

CHAPTERS:

00:00 Why This Episode

02:10 Patience Over Hacks

07:23 Injury Types Overview

09:45 Soft Tissue Grades and Treatments

16:12 Bone Stress Healing

19:50 Bone Nutrition Basics

26:21 Stress Reaction Vs Fracture

32:31 Heat And Run Walk

34:44 Cross Training Options/Balance

37:41 Injury Recovery Timelines

39:58 Bone Stress Healing Guide

42:40 Nutrition and RED-S Risks

44:22 Elliptical and Pool Fitness

48:09 Return to Run Phases

51:07 Cross Training Pitfalls

53:23 Training While Sick

58:04 Antibiotics and Med Rules

01:01:47 Anemia Return Strategy

01:07:14 Creatine for Runners

01:08:58 Final Takeaways

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: 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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