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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Coach gets into what running is doing for your brain beyond just helping you split faster miles. He unpacks why an easy run can feel oddly spiritual, how runner’s high actually works, and why movement can act like medicine for your mind.

From endorphins and endocannabinoids to BDNF, brain inflammation, oxygen flow, memory, and mental health, Jeff explains how running can help regulate your nervous system, sharpen cognition, and make you feel a little more like yourself again.

Chapters

00:00 Welcome and New Topic

01:59 Why Running Feels Spiritual

05:17 Movement as Brain Medicine

06:46 Runner’s High Explained

08:34 Endocannabinoids and Calm

11:44 Exercise and Mental Health

19:21 BDNF: Miracle-Gro for the Brain

23:17 Microglia and Brain Immunity

27:05 Hippocampus and Memory Gains

29:33 Sharper Thinking on Runs

33:13 Oxygen Boost Explained

44:10 Why Run Clubs Fight Loneliness

47:56 Why Runners Get Creative

50:58 Mailbag: Warmup Question

56:21 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: @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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Let's do a full Q&A!

Jeff Cunningham answers listener questions with practical, no-BS guidance for runners trying to make steady progress without frying themselves in the process. He covers off-season structure, long runs, half-marathon timing, fatigue, base building, heart rate, and sub-3 readiness. 

Reminder athletes...Stay patient, keep the main thing the main thing, and not turn every easy run into an accidental race.

CHAPTERS:

00:00 Q&A Setup

01:07 Off Season for New Runners

03:44 How Many 20 Milers?

06:25 Half Marathon Before Marathon?

09:24 Eating Disorders in Athletes

12:20 Normal vs Excess Fatigue

15:44 Sub Three Marathon Readiness

22:41 Easy Run Heart Rate Concerns

26:08 Base Building Phase Structure

29:34 Coaching Remote Athletes

31:31 Marathon Training Three Days

33:21 Staying Motivated and Consistent

36:43 First Years of Running Focus

40:12 Wrap Up and Next Q&A

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 breaks down why critical velocity training has been a cornerstone of his coaching for 25 years. How it builds speed, extends endurance, and improves performance without killing your legs. He explains the science, the practical application, and how to use it to run faster, farther, and more efficiently.

CHAPTERS:

00:00 Intro

01:53 How Jeff Found Critical Velocity by Accident

05:36 The Origin of Critical Velocity Training

07:05 Why Critical Velocity Actually Works

08:02 The 3 Biggest Benefits of This Training

10:48 Where Critical Velocity Fits in Your Training

15:13 The Sweet Spot Between VO2 Max and Threshold

20:29 The Ideal Effort Range for Critical Velocity

27:15 When to Use It in a Training Block

35:38 What a Critical Velocity Workout Looks Like

37:54 How to Calculate Your Critical Velocity Pace

40:02 How Much Volume You Should Do

43:24 How Often to Run This Workout

45:51 When You’ll Start Seeing Results

47:25 Coach’s 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: 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 Cunningham sits down with the man, the myth, the legend, Mitch Ammons to unpack stories of their years of relationship as a coach and athlete pair. They also are covering the marathon build that led to a 2:14:48 at CIM. Topics include volume, patience, pacing, adversity, and purpose, showing how consistent work, community, and resilience can shape performance, career, and character over time for the next Trials.

CHAPTERS:

00:00 Welcome

01:08 Life Updates

08:17 Chasing a 2:14 Marathon

10:41 Mileage and Workout Floats

15:52 CIM Execution and Breakthrough

22:28 Race Highs and Meaning

31:28 Running as Social Connection

34:20 Appendix Race Secret

37:18 CIM Ankle Gamble

48:18 Runners World Cover

55:27 Learning To Hurt

01:00:23 Control The Controllables

01:03:08 Legacy And Gratitude

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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