What if I told you that taking a step back and intentionally reducing your training load (volume) could actually lead to greater gains and improved performance, especially while training for endurance event. Today we are going to start by talking about what cut back weeks are in running, as well as, how and why you should incorporate them appropriately into your training plan. We also touch on what they are NOT. Then we delve into what are STRIDES, how, when and WHY every runner should incorporate them into their weekly running, the benefits gained and what they are not.

We want to remember, running better, faster, stronger is about applying the proper stimulus to the body to get the appropriate adaptations. We need to progress slowly and gradually, not do too much too soon, therefore we have to be patient with ourselves and implement the CORRECT training into our plans consistently, to maximize our performance www.trainmk.com

Ready to elevate your running game? Whether you’re a seasoned marathoner or just starting out, mastering your running form is crucial to unlocking your full potential—running more efficiently, preventing injuries, and feeling stronger with every step.

In this episode, we break down the key elements of proper running form, including posture, foot strike, cadence, and breathing techniques. You’ll learn practical tips and drills that you can start applying right away to improve your mechanics and enjoy smoother, more comfortable runs.

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Today we are delving into what "diet culture" is, the toxicity of it, the harmful lies around it, but then we jump into how we can reframe and shift our mindset, as well as, shift the standards to live more optimally for us as individuals www.trainmk.com

Do you feel like you have to be doing exactly what "person X" is promoting, even though you are not a fan of that type of fitness? In this podcast, we're going to briefly touch on finding your fitness game changer for long-term success in YOUR fitness journey, as well as the fact that you CAN get fit doing multiple types of fitness, especially when you enjoy it. However, the bulk of this episode is dedicated to optimizing recovery for improved fitness. This is not going to be your typically "stretch, ice bath, foam roll" recovery podcast. We're digging into the science behind stress, the different types of stress and what is exactly is, how the different types of stress impact our performance, as well as the number one recovery tool and tips on how to improve it www.trainmk.com

These were topics polled from the community to be discussed: should you eat after a run, tips on how to stay safe and feel safe on a run, as well as training through mental fatigue and tips on how to keep going when training gets HARD. www.trainmk.com

1:03 - post run fueling

3:21 - running safety tips

11:58 - tips to conquer mental blocks during training

This isn't your normal body comp chat! Delving into what body composition is, how to maximize your efforts for YOU, how exercise selection impacts your goals and what to focus on as endurance athletes and runners. www.trainmk.com

Let's talk about running shoes! This is the most widely question I get asked. Have you ever walked into a running store and been intimidated and overwhelmed? Every runner is advised to go to a running shoe store to get "properly fitted for a pair of running shoes..." but why and what does that mean? In this episode we briefly dive into different running shoes and break down the certain types, shoe rotation, general terminology and more.

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Today we're going to delve into some training tips to maximize muscle growth in areas that may be lagging! It’s really common to have a muscle group which are less developed than others. Unfortunately, it’s often the muscles we most want to grow the most that are the areas we struggle with. 

So here are common issues for lagging muscle groups that can easily be fixed, which we're going to chat about today:

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Carbs, protein, fat! Eating while running, what? When? Learn how to optimize your performance so you can go the distance and hit PR's! Today were going to be covering fueling for long distance events such as the marathon or half marathon, carb loading in the days before the race, as well as pre-race or long run nutrition, intra-race or intra-run fueling and post race or post long run recovery fueling. This show features training conversations to elevate your thinking about your training, so that you can make wiser decisions with your running to optimize your performance and hit PR's!

Are you a new runner or looking to get back into the sport after a long break? This episode is for you! We tackle questions to help you get started, run comfortably, and develop an amazing lifelong habit. Today I focused on listener generated questions that I polled from you guys!

• If I am just getting started, how do I know what pace I should run or should I run by heart rate?
• How do I establish a consistent running habit?
• I'm super into weight training, I know may way around the gym, but I want to pick up running for the first time, what should I do?
• How can I get back into running if I’ve spent years away from it?
• I’ve fallen in love with running! How soon can I think about running my first marathon?

Consistency is the "secret sauce." It might not always look "sexy" on Instagram at first, but in the long haul, these tips as a new runner will pay off.

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