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

Become a BPN member FOR FREE - Unlock 20% off FOR LIFE

https://bpn.team/member

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

Become a BPN member FOR FREE - Unlock 20% off FOR LIFE

⁠https://bpn.team/member⁠

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)

On the debut of The Consistently Good Podcast, Jeff sits down with BPN Founder and CEO Nick Bare to talk about what it really takes to build something that lasts. From turning a small supplement company into a world-class fitness brand, Nick shares the lessons that shaped him—servant leadership, humility, and the daily discipline of gratitude and trust in relationships, parenting, and business.

This conversation sets the tone for why staying consistently good beats chasing the occasional flash of greatness.

CHAPTERS:

00:00 Welcome to the Consistently Good Podcast

01:41 Fatherhood and Servant Leadership

04:28 The Essence of True Leadership

11:26 The Importance of Vision

17:53 The Marathon Journey: From 3:24 to 2:39

33:34 Defining Success Beyond Achievements

47:24 The Essence of Trust in Coaching

51:41 Humility and Accountability in Training

53:47 Balancing Ambition and Life Responsibilities

58:39 The Power of Delegation and Team Trust

01:05:18 The Importance of Loyalty and Trust

01:10:12 The Symbiotic Nature of Mentorship

01:21:56 Gratitude and Acknowledging Support

Become a BPN member FOR FREE - Unlock 20% off FOR LIFE

https://bpn.team/member

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)

Season 1 kicks off on 9.24.25

It’s not about being great once—it’s about being consistently good. Hosted by Jeff Cunningham—BPN Coach, Bat City Running Coach, and former elite runner—The Consistently Good Podcast is built for athletes chasing more than finish lines. This is where endurance meets resilience, mindset drives performance, and training transforms into a way of life.
From proven coaching strategies and performance breakthroughs to raw conversations on leadership, family, and faith, Jeff delivers the tools and stories that fuel long-term growth. Backed by the “Go One More” ethos, each episode is designed to help you build consistency, push past limits, and stay relentless in every arena of life.

FOLLOW:

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

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

It’s not about being great once—it’s about being consistently good.

Season 1 kicks off 9.24.25