The Performance Podcast

Are you committed to your running goals, or have they started consuming you? In this episode of The Performance Podcast, we're talking about the balance between ambition and sustainability in running. From training guilt and comparison to recovery, fueling, and the pressure to constantly do more, we're exploring what it really means to be all in without losing yourself in the process.

Because becoming a better runner isn't about making every run harder or executing every workout perfectly. It's about making intentional decisions that support progress over time.

Whether you're chasing your first 5K, a marathon PR, or simply trying to build a healthier relationship with running, this episode is for you.

Free Week of Training on the Commit App

Research supporting the episode

For your own coaching reference, the key scientific sections align with established sports medicine research:

• The ECSS and ACSM consensus on training stress, inadequate recovery, and overtraining. 
• The International Olympic Committee's consensus on low energy availability and Relative Energy Deficiency in Sport. 
• A 2024 review examining the role of resistance training in endurance running performance.

Do you feel like your workouts are competing with each other?

In this episode of The Performance Podcast, I’m breaking down how to combine strength and running in a way that supports your goals and leaves room to recover.

We’ll talk about what the research says about strength training for runners, what productive lifting actually looks like, and how to organize your week whether you pair runs and lifts or need separate days.

I also share what I’ve seen over years of coaching, from runners who are afraid to train legs to those who pile too much onto their schedules.

You’ll walk away with practical guidance on rep ranges, protecting your quality runs, adjusting strength during race training, and recognizing when your plan needs a change.

For structured strength and running programs, explore Commit.

You bring the goal. Commit brings the plan.

Think strength training will make you bulky, slow you down, or leave your legs too tired to run?

Let’s clear that up.

In this episode, I’m breaking down strength training for runners from the perspective of a running coach and strength coach. We’re talking about why runners need strength, how runners benefit from strength, how much and what actually matters.

You’ll learn:

• Why strength training can help support running performance and running economy
• The movement patterns every runner should prioritize
• How to build strength without turning every session into a conditioning workout
• How heavy runners should actually lift
• Where single leg strength, core work, stability and power fit in
• How to schedule strength around hard runs and long runs
• Why quality over fatigue matters

You don't need to spend hours in the gym or be completely wrecked after every strength session.

You need purposeful training that makes you a stronger, more resilient runner.

Whether you're training for your first 5K, chasing a PR, preparing for a marathon, or simply want to keep running strong for years to come, this episode will help you understand how to make strength training work for your running.

Train smarter. Run stronger. Keep moving.

🏃‍♀️ Need to take the guess-work out of your training? Join me on the Commit App!

Don’t let wearable technology be the end all, be all.

Wearables can give us a TON of useful information, but are we letting the numbers on our wrists make too many decisions for us?

In this episode, we’re talking about recovery scores, HRV, readiness, heart rate, training data, and why your watch should be a tool, not the one calling the shots. I’ll break down how to use your data alongside RPE, how you actually feel, your recent training, and the bigger picture so you can make smarter decisions about your training.

We’ll also talk about Strong in Fall, what the 21-day challenge is all about, and why I want the focus to be less on perfect workouts and more on building strength, consistency, and a body you trust.

Because fitness isn’t just about collecting data or checking a workout off your list.

It’s about building the strength, endurance, and confidence to say YES to more life.

Train with Confidence:

COMMIT30 for 30% off Commit for life.

FALL30 for 30% off each month for 3-months, then 10% per month for life.

One of the biggest mistakes runners make is jumping straight into a marathon specific training plan without first preparing their body for the demands that plan will place on them.

More miles. Longer runs. Hard workouts. Less room for error.

In this episode, we're talking about why your training should start long before the official marathon build. We'll dive into how to build the aerobic fitness, consistency, and durability needed to handle marathon training and why sometimes the best thing you can do for your marathon goal is slow down and build the foundation first. Because before you can train for the marathon, you need to train to handle the training.

The goal isn't simply to survive your marathon training plan. It's to build a body that can absorb the training, recover from it, and continue getting stronger throughout the process... and race to YOUR potential.

Want help building that foundation? Explore the strength and running programs inside Commit, or apply for 1:1 coaching for a personalized training plan built specifically around you, your fitness, and your goals.

In this special Ask Your Coach episode, I'm answering some of your most frequently asked questions from running and strength training to injury prevention and building long-term fitness.

In this episode, we dive into:

• Are your hip flexors actually tight...or are they weak? Learn how to strengthen them and why mobility alone isn't always the answer.

• How to improve your running cadence without obsessing over hitting "180 steps per minute."

• The biggest mistake runners make when trying to get faster, and why slowing down on your easy runs may be the key to faster race times (we break it down in a way to understand!).

• Do I ever get injured? I share my own training philosophy, how I structure my weeks, why I prioritize recovery, and the habits that have helped me stay healthy over the years.

• Your roadmap to getting your very first pull-up, including the exact progressions I recommend and why consistency matters more than perfection.

Whether you're training for your first 5K, chasing a marathon PR, working toward your first pull-up, or simply trying to become a healthier, stronger athlete, this episode is packed with practical coaching tips you can start applying today.

Remember: fitness isn't built overnight. It's built one workout, one run, and one consistent day at a time.

Train with me inside the Commit App, start your 7-day free-trial!

If you've ever felt frustrated by the number on the scale, wondered why your weight fluctuates despite doing "everything right," or questioned whether you should prioritize fat loss or performance, this episode is for you.

In today's episode, we're breaking down the science behind fat loss vs. weight loss, why they're not the same thing, and how shifting your focus can completely change your results. We'll cover common misconceptions about the scale, cardio, carbs, metabolism, and "toning," while discussing when it's appropriate to pursue fat loss, and when your body may benefit more from focusing on performance, strength, or recovery instead.

You'll also learn practical, sustainable strategies for improving body composition without sacrificing muscle, energy, or long-term health. Whether you're training for a race, working toward a strength goal, or simply looking to feel your best, this episode will help you better understand your body and build habits that support lasting success.

In this episode, you'll learn:

• The difference between fat loss and weight loss
• Why the scale doesn't tell the full story
• Common fat-loss myths and misconceptions
• When to prioritize fat loss vs. performance
• How to preserve muscle while losing body fat
• Why strength training, nutrition, sleep, and recovery all matter
• Practical tips for building sustainable habits that last

Remember, your health and fitness journey is about so much more than a number on the scale. It's about building a stronger, healthier, more confident version of yourself, one choice at a time.

Train with me on the Commit App. Your all-in-one strength, running, and fitness app: science-backed fitness for different goals and seasons of life, designed to build strength and endurance that lasts.

In this episode, we're breaking down how to train smarter through the summer so you gain heat adaptations and set yourself up for stronger, faster racing this fall. We'll dive into the science behind heat training, why running by effort matters, and practical strategies to help you stay consistent without burning out.

You'll learn:

- Why your pace naturally slows in the heat and why that's completely normal

- How heat acclimation can improve endurance performance and cardiovascular fitness

- Why summer is the perfect time to build your aerobic base

- Tips to make summer running more enjoyable and sustainable

- How to adjust your training when temperatures rise

- Why shorter, faster workouts like hill repeats, 200s, 400s, and fartlek sessions can be incredibly effective during the summer months

- Fueling and hydration strategies to support performance and recovery

- How smart summer training lays the foundation for fall marathon and half marathon personal bests

Need a strength or running plan? Train with me on the Commit App! Start your 7-day free trial.

Follow along for more running tips, strength training, and endurance coaching: @melissa_kendter

In this episode, we’re diving into the science behind why building your aerobic foundation is one of the most important things you can do as an endurance runner. We talk about the “house foundation” analogy of training, why easy runs matter more than most runners think, how polarized training helps you recover and perform better, and a weekly structure that actually moves the needle.

We also cover:

• Why aerobic development leads to better speed and endurance over time

• The role of stress + recovery in adaptation

• Why easy runs should actually feel easy

• How to avoid the “gray zone” of training

• Why durability matters just as much as fitness

• Common mistakes runners make when increasing volume and intensity

If you’ve ever wondered why slowing down may actually help you get faster, this episode is for you.

And if you’re looking for more guidance and structure within your own training, you can apply for 1:1 coaching or join the Commit App for strength and run programming designed to help you build sustainable progress long term. Use code SUMMER26 for 20% off your first 3 months this summer.

Do you need to base build? If your easy runs feel hard, your heart rate spikes early, or you feel like you’re constantly working just to maintain an “easy” pace, this episode is for you.

We’re breaking down one of the most misunderstood parts of running: your aerobic base. You’ll learn why building your foundation before half marathon or marathon prep changes everything, how it impacts your heart rate, endurance, and recovery, and why jumping straight into intensity often leads to burnout, frustration, or injury.

I also share a real athlete example of what happens when we shift the focus back to base building, and how consistency, easy running, and patience completely transform performance over time.

Start your free trial with the Commit App