Welcome back to an ask your coaches series! I chose the first 3 topics that were given to me, and boy did they pack a punch!

Fitness is not black and white, we're all unique individuals, so we broadly tackle one at a time using science-backed information and studies, as well as personal experience from myself and athletes I work with. Let's dive in!

1- getting a defined body, build a well-rounded body

2- getting back into a routine / running post marathon

3- cycle syncing

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Have you ever ran a half marathon or full marathon and burned out the last few miles? Today we're going to take a deep dive into four ways to improve your fatigue resistance.

There are four main variables when it comes to running performance: running economy, lactate threshold, VO2Max, and fatigue resistance. Today we are focusing on that fatigue resistance to better our chances at endurance events, like the marathon.

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Each person's long run will vary depending on your experience level, what you are training for, your goals, or maybe you want to get out there log some miles and build to your running fitness. Either way, there are a few key areas to consider when getting long run ready: mindset, nutrition, and running gear.  Today we take a bigger dive into getting your mind ready to cover the distance and build appropriately. Whether you're just starting your running journey, or more experienced, today's podcast is for you!

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@melissa_kendter

How fitness goals are accomplished relates to the daily behaviors and choices a person makes. Getting moving and continuing to move, like behavior change, is a goal-driven process. The choices we make will either support or detract from the journey. And changing health behaviors becomes a complex and progressive experience influenced by a number of factors that will take effort, but the reward is always great.

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@melissa_kendter

Why should runners strength train? Today we cover some science-backed topics as to why strength training is a vital part of the piece of the puzzle. If you want to because a stronger, faster, and more an ache-free runner, you need to start picking up some weights. But, understanding the why and how is key to sticking with it.

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melissa_kendter

Running 26.2 miles, or 42 kilometers, is a big athletic feat that requires preparation, strategic planning, and a well thought out plan tailored to you, so that you have a successful marathon build and remain injury free.

We delve into the ins and outs of marathon training, then dive into 8 tips on how to prep, both mentally and physically, to have a successful training cycle.

@melissa_kendter

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Go to Supplements to fuel performance: code "melissa"

In today's episode we open up with an athlete's question in regards to shin splits and then take a deep dive into navigating the three pillars of the health triangle to help you unlock your potential with performance and general well-being: physical, mental, and social.

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@melissa_kendter

Transitioning from the half to the full - what you need to know for beginner marathon training. It's so important to tackle the shorter distances as a runner before jumping into the longer distance races. You’ll sharpen your strength as a runner, sharpen your skills as a runner, sharpen your speed as a runner, so that your in the best shape to go into a half marathon training block to then a full marathon! If you’re ready to tackle that first marathon, I’m supremely happy you’re learning to transition from the half marathon to the full marathon. It’s a massive win to have that training under your belt for preventing injuries, burn out and just having more fun with all the milestones. Today we take a dive into a few key lessons and tips with hopes that they help you understand how to train for a marathon when you’re ready.

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Training fatigue is a super common component of building mileage whether it’s for a marathon, half marathon or triathlon. We’re requesting that each week the body do just a bit more, which requires breaking the body down to build it up. Theres a fine dance when training for a big endurance event of accumulation of fatigue but then balancing that with proper recovery to keep showing up week after week.

So today we delve into marathon training fatigue - when your runs suddenly feel very HARD. Is it growth fatigue or burnout?

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Keep up with me on Ig

Reframing our mind from food as calories to food as FUEL.

Nutrition for runners and hybrid training, and people putting in a lot of work is a complex topic with so many variables, but at the core, the principles remain the same.

What makes my body feel good and WHY? How will this help my body recover and how will this help my body perform at its best?

• Enough nutrient dense foods to help the body repair
• Enough calories to support your workouts
• Enough protein to prevent muscle loss
• Enough fat to keep your joints healthy
• Enough carbs to give you energy