When your training schedule and travel plans collide, it can feel overwhelming but the good news is, you don’t have to choose between them. You can stay consistent on the road. Coaches Elizabeth James and Stephen Horan join Carrie to share their top strategies for training while traveling. From adapting your plan on the go to making the most of your RunDot schedule, they break down how to prioritize key sessions, stay flexible, and keep your momentum. This episode is packed with advice for every athlete, including smart packing tips and realistic expectations when things don’t go perfectly. Because while perfect execution isn’t always possible, consistency is what truly drives progress. Even if your trip throws everything off track, you’ll walk away with actionable ideas to keep moving forward. So next time you’re headed out of town, queue up this episode and enjoy the change of scenery on your run!

RunDot workouts are built around your personalized training zones (calculated directly from your run test results), but what do Zones 4 through 6 really mean for your performance? This week, Coaches Brady Hoover and Ben Sommerville join us to break down the purpose and power of these higher-intensity “spicy” zones. We dive into how each zone should feel, what’s happening physiologically as you push into threshold and beyond, and why precision matters when the effort ramps up. You’ll also learn practical strategies for pacing, managing fatigue, dialing in effort, and avoiding the common mistakes athletes make when training and racing at higher intensities. If you’ve ever questioned whether you’re truly hitting Zone 4, 5, or 6, or if you’ve struggled to control the burn, this episode will give you the clarity, confidence, and execution tools to maximize every hard session and get more from every mile.

Most RunDot workouts are built around your personalized training zones (calculated directly from your run test results), but what do Zones 1 through 3 actually mean for your training and performance? Coaches Ryan Tibball and Elizabeth James join us to break down the purpose and impact of these foundational run zones. We discuss how each zone should feel, what’s happening physiologically as your body adapts, and why staying in the right zone matters more than you think. You’ll also hear practical strategies for pacing, monitoring effort, and avoiding the common mistakes athletes make in both training and racing. If you’ve ever wondered whether you’re truly running “easy” enough in Zone 1, maximizing efficiency in Zone 2, or properly executing steady efforts in Zone 3, this episode will give you the clarity and confidence to nail your workouts and get more from every mile.

We all know sleep is critical for performance and recovery but how do we actually get better at it? In this episode, Sleep Is A Skill creator Mollie Eastman join hosts Vanessa Ronksley and Carrie Tollefson to break down how to improve your sleep in practical, actionable ways. We cover what sleep really does for the body, how much you need, and how it directly impacts performance and recovery. Then we get into the details that matter most: optimizing your sleep environment, choosing the right equipment, and understanding how nutrition, supplements, and tracking devices can either support (or sabotage) your sleep. This episode won’t put you to sleep, but it will inspire you to start treating sleep like the performance tool it truly is and unlock gains you may be leaving on the table.

Balancing parenthood and run training is no easy feat. In this episode, we’re joined by new mother runners Amanda and Kate, along with their coach, Brady Hoover, to explore the realities of running through early parenthood. Amanda and Kate share their journeys from family planning and pregnancy to childbirth and returning to training, while Brady offers expert insight into how he adapts their training through each stage of life. With the support of RunDot, Amanda and Kate are building strength, finding balance, and gearing up to crush their 2026 goals.

RunDot coach Nolan McKenna is fast, world-class fast. Nolan recently qualified to represent Team USA at the Ultra Marathon World Championships in New Delhi, India, and he joins Carrie to share his journey to the global stage. From his early days as a collegiate runner training largely on his own to discovering RunDot and completely transforming his approach, Nolan explains how smarter training helped him chase big goals while staying healthy. He also opens up about navigating elite training and coaching while welcoming his first child, and how he balances it all. Nolan offers practical advice for ultra runners on adapting RunDot workouts for longer distances, and by the end of this episode, you’ll be cheering him on as he represents Team USA (and RunDot) on the world stage and beyond.

To support Nolan's journey to India you can contribute here: https://www.gofundme.com/f/help-nolan-represent-team-usa-at-50k-worlds

The best way to conquer a marathon is to break it into manageable chunks and that’s exactly what we’re doing this week. With marathon season right around the corner, the RunDot Podcast welcomes Dave Levine, Head Coach of the LA Road Runners. Dave has coached runners and triathletes for nearly 20 years, authored The Complete Idiot’s Guide to Marathon Training, and crossed the finish line of more than 30 marathons himself, so he’s got the experience, wisdom, and stories to prove it. From avoiding the classic mistake of starting too fast, to surviving the dark, grinding miles late in the race, and finally finishing strong, this episode covers everything you need to confidently approach your next marathon.

RunDot workouts are crafted to be fun and easy to follow, but even still, the more time you spend with RunDot the more you learn "tricks of the trade" that help optimize your sessions. Today, Long time TriDot/RunDot athletes Andrew Harley and Vanessa Ronksley share ten big tips to help you get the most out of your RunDot training. From executing each workout correctly and understanding the metrics, to optimizing your calendar and scheduling your races, they break it all down. By familiarizing yourself with the RunDot settings, you’ll set yourself up for long-term health, consistent progress, and the confidence to trust the process. Just run, enjoy the journey, and watch your fitness soar. After this episode, you’ll know exactly how to make RunDot work for you, and have fun doing it!

Race morning sets the tone for your entire day so starting with a positive mindset and a simple, reliable routine can make all the difference. Coach Ben Sommerville joins Carrie Tollefson to break down every step of race day prep. They share their personal routines: when they wake up, what they eat and drink, and the snacks they rely on before the gun goes off. They’ll even dig into the details, including how to time pre-race bathroom stops, what to wear on those chilly mornings, and how to structure and time your warm-up for maximum execution. Have a later start time? No problem! They’ve got tips for adjusting your routine so you can perform your best at any hour. This episode is packed with practical advice to help you navigate the emotions of race day, ditch the stress, and embrace the excitement!

Inspired by the passion many runners have for shopping, we proudly present the official 2025 RunDot Podcast holiday gift guide! Whether you are a new or seasoned athlete, getting new gear or replacing something old, our team has ideas for you! Coaches Annette Lee, Brady Hoover, and Ryan Tibball join host Carrie Tollefson to share their favorite gift ideas for any athlete across multiple budget amounts. From running lights and jackets to footwear, recovery tools, coaching, and even race entries; after listening to this you will have a plentiful wish list!