The RUNEGADE Podcast

Welcome to The RUNEGADE Podcast: where we set off to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

You can watch RUNEGADE on YouTube

Like what you hear? Subscribe to RUNEGADE on Spotify | Apple | YouTube - like, subscribe, comment and share - the world needs more RUNEGADES.

On Episode 17, Mike Spinnler becomes a RUNEGADE

Mike Spinnler, the race director of the JFK 50 mile race, shares his love story with the race that began when he was 12 years old. From winning the race in 1982 and 1983, to setting the course record, to taking over the race from his mentor Buzz Sawyer in 1993 - it's still being written.

Mike leads the amazing group of volunteers who dedicate themselves to delivering America's oldest ultramarathon, each year, the Saturday before American Thanksgiving.

For 2024, The JFK50 will be Saturday, November 23 and it's sponsored by our friends at Altra Running - you can find all the details and register here

Todd ran the JFK50 in 2023 and will be back in 2024 - the course is epic, you can feel the history throughout the course, the volunteers, the organization, the aid stations, did I mention the aid stations - these alone are worth the 50 mile adventure.

In a world of runners, be a RUNEGADE.

Connect with Mark and Todd:

Finding performance based running apparel and gear can be an exhausting endeavour of trial and error. And one that can easily overwhelming your closet and your wallet.

We'd like to share with you, PATH projects⁠⁠⁠ - PATH makes performance-based running gear, that looks and feels great, that's functional and durable. It simply outperforms expectations.

For a limited time, PATH is offering The RUNEGADE Podcast listeners 10% of their order with the code RUNEGADE10⁠⁠⁠ - we thank PATH projects for being a friend of the podcast.

Welcome to The RUNEGADE Podcast: we're set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - to help you find the joy of running - we're your hosts Mark Prociw and Todd Marentette.

*Apologies for Todd's microphone quality - he's stil learning*

Like what you hear? Subscribe to RUNEGADE on Spotify | Apple Podcasts | YouTube - your likes, subscribes, comments, all help grow the podcast reach.

If you're looking for your fall race, and running against the beautiful backdrop of West Virginia and Maryland intrigues you - then consider Freedoms Run Race Series - October 12, 2024

Dr. Mark Cucuzzella returns on episode 16 - we call this episode The Doc's Shoe Box, and covers a shoe box full of health and wellness topics. From toe spacers, to the key aspects of everyday and running shoes, diet, nutrition, diabetes and an Olympic recap - there's so much wisdom in this shoe box, it's over flowing and we thank Dr. Mark.

Three videos to help you see what Dr. Mark shares:

The Bretzel - the best way to open your body up

Dr. Mark's Morning Routine

The Awesomizer

We talk about Dr. Lawrence van Lingen, and here's a link to the recent article Dr. Mark wrote on Lawrence: Curiosity and Wisdom- Meet Dr. Lawrence van Lingen and Rethink Your Running

Dr. Mark is a leading expert in natural running, he's a retired Air Force Reserve Lieutenant colonel, he practices family medicine in Ranson and Martinsburg West Virginia. He is professor at the West Virginia University School of Medicine, the Race Director of the Freedom’s Run Races - which include the Harpers Ferry Half Marathon each May and the Freedom’s Run each October and he conducts Healthy Running Medical Education courses.

Check out Dr. Mark's book - Run for your Life: "How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy"

And more importantly, support local businesses - your support means more than you think: check out Two Rivers Tread - the nations first natural footwear store and the best footwear store, feet down.

In a world of runners, be a RUNEGADE,

Mark & Todd

More Dr. Mark:

Connect with Mark and Todd:

Welcome to The Runegade Podcast: where we set off to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

Like what you hear? Subscribe to RUNEGADE on Spotify | Apple | YouTube - likes, subscribes, comments, all help grow the podcast reach.

And you can also watch this podcast on our ⁠⁠YouTube⁠⁠ channel.

On Episode 15: Ryan Allison becomes a RUNEGADE

Ryan Allison joins us and shares his running journey, his thoughts on the running boom, and the efforts he and his partners are spearheading to bring a race weekend to Downtown Windsor, Ontario on September 14, 2025.

The Windsor Waterfront Half Marathon - the flatests, fastest, most scenic and spectator friendly course you will find in a half marathon.

Ryan is well known in the Windsor running community, and has built an impressive running career and shares his passion of running with his local running club The Blue Heron Blazers. He's a fast runner, looking to help others improve and run their best. He's broken 15 minutes in the 5km, has run a 32 min and 58 sec 10km, blazed a mile in 4:34 and his half marathon PB is 1 hour and 15 minutes.

The conversation focuses on the Windsor Waterfront Half Marathon and 5K race. Ryan discussed the importance of promoting and utilizing the city's resources, such as local businesses and community support, to make the race successful. He also mentioned the strategic planning behind the race course and the goal of creating a fun and engaging experience for all participants. Ryan shared his own running experiences and emphasized the inclusivity of the race, welcoming runners of all levels.

Registration opened on July 1, 2024 - get this race into your 2025 calendars, the perfect build for your fall marathon.

Click here to REGISTER

More Ryan:

Connect with Mark and Todd:

Welcome to The Runegade Podcast: where we set off to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

Like what you hear? Subscribe to RUNEGADE on Spotify | Apple | YouTube - likes, subscribes, comments, all help grow the podcast reach.

And you can also watch this podcast on our ⁠YouTube⁠ channel

On Episode 14: Ian Sharman becomes a RUNEGADE

"Focus on how you can get the most out of your training, versus trying to do as much training as you can" - Ian Sharman

Ian Sharman: ultra runner, coach, guinness world record holder, has run hundreds of marathons and ultra marathons. He's known for being the weighted vest guy and who can argue with his results. His coaching team at Sharman Ultra Coaching has helped thousands of runners achieve their dreams - they can help you too.

A few key takeaways you'll learn:

He has a competitive spirit that has allowed him to win over 50 races, and continues to amass an exceptional running resume including:

Coach Ian shares his remarkable running story and provides insights on how to keep running fun and focused on achieving big goals. He emphasizes the importance of small things that runners often overlook but can make a big difference. Ian also discusses the benefits of hiking in training and racing, and how it can help with durability and fatigue management. He advises against seeking magic bullets and instead focuses on doing the basics right.

Ian emphasizes the importance of listening to your body and practicing good training habits. He also talks about his transition from the UK to the USA and his experience as a Guinness World Record holder for running marathons in costumes.

Ian highlights the significance of focusing on the big things in training, such as recovery and sleep, rather than obsessing over minor details. He also mentions the value of using data and technology in training, but emphasizes the importance of relying on your own body's signals and making good judgments.

And by getting the big stuff right, you will maximize your training to race better.

Thank you Coach Ian, a new friend of the podcast.

More Ian:

Connect with Mark and Todd:

We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:

⁠⁠PATH projects⁠⁠: ⁠⁠⁠⁠⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, T-shirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off your order

⁠Astrologer:⁠⁠ a big thank you for lending us a few bars of their music - check them out on Spotify

Welcome to The Runegade Podcast: where we set off to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

Like what you hear? Subscribe to RUNEGADE on Spotify | Apple | YouTube - likes, subscribes, comments, all help grow the podcast reach.

And you can also watch this podcast on our YouTube channel

On Episode 13: Corey Bellemore becomes a RUNEGADE and we share a few Athletic Brews with the Beer Mile GOAT.

He’s a 3:57 miler, he’s the Beer Mile World Record Holder @ 4:28, he’s a top athlete, proudly hailing from Windsor, Ontario Canada, and now Corey is a RUNEGADE.

Fame found Corey, one summer evening in 2016, when he unofficially smashed the Beer Mile World Record. With his friends recording, they posted the video of Corey smashing the World Record to YouTube.

He became an instant celebrity and has been atop of the Beer Mile leaderboard ever since. Always with a big smile and a smooth stride, Corey lowered the World Record to 4:28.

He now has his sights set on smashing his WR at the 2024 Beer Mile

In case you’re wondering, the Beer Mile is just like it sounds and not as easy as one may think. Drink a beer, run a 400m lap, lather, rinse and repeat 3 more times - Corey is the best in the World at this, by a long shot.

But, there’s more to Corey than drinking some brews and running around the track. Corey is an alumni of the University of Windsor, a professional runner for Adidas and has represented Canada on six occasions, allowing him to travel the world and run down his dreams.

Corey remains a top athlete, is well-known in the community and across the globe. He shares a few training tips, what runners and spectators can expect at the Beer Mile World Classic and what’s next for him - spoiler alert, he’s making the jump to triathlons and longer distances - watch out world - Corey Bellemore has only just begun.

And we will be cheering him on when he drops the World Record, even further, this August in his hometown - a can’t miss event.

Thank you to Corey, we're proud of how you represent Canada and Windsor.

Find more Corey:

Connect with Mark and Todd:

We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:

⁠PATH projects⁠: ⁠⁠⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, T-shirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off your order

Astrologer:⁠ a big thank you for lending us a few bars of their music - check them out on Spotify

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

Like what you hear? Subscribe to RUNEGADE.

On Episode 12: Jason Fitzgerald - becomes a RUNEGADE.

In 2010, Jason founded Strength Running and is the creator/host of The Strength Running Podcast - the second most popular running podcast in the US of all-time, with millions of downloads and counting.

Subscribe to The Strength Running podcast in iTunes, Spotify, YouTube

The conversation was focused on making you race faster, this fall and beyond - new, experienced, non-elite and elites. Jason has helped thousands of runners and now he shares his experience with you the RUNEGADE audience

You'll learn about:

And as an added bonus, Jason lends some coaching advice to help Mark and Todd train for their Mile PR at the Beer Mile World Classic this August, in Windsor, Ontario Canada - come join us!

Jason holds a personal best in the marathon of 2:39, is a father of 3 children, lives in Boulder Colorado and is ready to help you achieve your wildest dreams.

Thank to Fitz, a new friend of the Podcast, and we are ready to build a foundation of speed in a healthy and sustainable way - are you?

More Jason:

X: @JasonFitz1

Instagram: @jasonfitz1

In a world of runners, be a RUNEGADE.

Connect with Mark and Todd:

We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:

⁠⁠PATH projects⁠⁠: ⁠⁠⁠⁠⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, T-shirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off

⁠Astrologer:⁠⁠ a big thank you for lending us a few bars of their music - check them out on Spotify

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

Episode 11: Sabrina B. Little - philosopher, professor, ultrarunner, wife, mother and now author, joins the podcast. Sabrina is a trail, road, and ultramarathon runner, amassing an extraordinary running career - with more to come!

Sabrina's new book: The Examined Run: Why Good People Make Better Runners is the foundation for the episode and we can easily understand why Sabrina is dynamite trail runner - she's a good person!

Overall, our conversation with Sabrina explores the intersection of running, philosophy, and personal growth. We learn about Sabrina's running story, her love for trail running, and the intersection of philosophy and running. The conversation touches on the themes of joy in running, the application of philosophy to all aspects of life, and the concept of ascent in both running and philosophy.

Sabrina discusses the connection between running and philosophy, specifically how running can contribute to character development. She emphasizes the importance of virtues such as patience, perseverance, and joy in running and in life. All the while, honestly sharing her experiences as a runner and the lessons she has learned along the way.

Sabrina's Career Highlights:

And not only an ultrarunner, but a philosopher at heart. In her new book, Sabrina explores virtue ethics - a moral theory that emphasizes virtues and moral character. She shares "that having virtue and vice concepts is like being given spectacles that help an athlete to better see herself"

More Sabrina:

In a world of runners, be a RUNEGADE.

Connect with Mark and Todd:

We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:

PATH projects: ⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, tshirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off

A big thank you to Astrologer for lending us a few bars of their music - check them out on Spotify

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette

Have you been struggling to come to terms that your running performance has been declining? You fear it will only get worse and worse, as you age? What can you learn from those who run strong through middle age and beyond?

Episode 10: Liza Howard, long-time ultra runner & coach joins the podcast

Liza ran her first ultramarathon in 2008 and has been balancing racing, training, work and a young family ever since. What's her secret?

Liza has won several hundred-mile races and also held the USATF 100k and 50-mile national trail titles in 2011. Her 100-mile PR of 15:07 is one of the fastest trail times ever by a woman, run while nursing a newborn throughout the day.

Proving that age is merely an arbitrary number, in July 2023, at the age of 51, Liza won the Badger 100 mile in a time of 16:50 - earning her Age Group Performance of the Year by Ultra Running Magazine - we love Ultra Running Magazine, check them out.

Top coaches always give off a great vibe - and we can tell Liza is an amazing coach. Experience, she shares, is the best teacher and what a running resume she has amassed - Leadville, Keys 100, Umstead 100, Bandera 100k, Western States 100, Badwater 135, Javelina - just to name a few, and making all the mistakes along the way.

She hasn't just "run" these races, she has dominated them. Setting course records and top finishes along the way.

Come listen as we learn all about Liza, her running story still being written, while she shares coaching advice, tips and her thoughts on all things running and ultra.

Liza shares her passion, Band of Runners: Their mission: to share the community of trail running and the physical and psychological benefits running in nature provides with veterans and their surviving family members.

Thank you to Liza, a new friend of the podcast.

More Liza:

In a world of runners, be a RUNEGADE.

Connect with Mark and Todd:

We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:

PATH projects: ⁠⁠https://pathprojects.com/ - looking for the best running gear? Hats, tshirts, base layers, shorts, jackets ... everything performs. Use code RUNEGADE10 for 10% off (limited time)

A big thank you to Astrologer for lending us a few bars of their music - check them out:

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette

On Episode 9: Katie Asmuth, professional ultra runner, joins the podcast.

"Just imagine spending a whole day in the mountains without anything else to do except take care of your own mind and body and to eat along the way, you can walk when you feel like walking, you can run when it's fun, and you can enjoy the views. You get to hike, you get to meet incredible people on the trail." - Katie Asmuth

From her running start, to ultra distances, to her amazing performances at Western States. Katie shares her joy of running, how trail running is all about community, and what we can all do to promote a more diverse and inclusive trail running community - and we couldn't agree more.

Wife, mom, friend, nurse practitioner, trail runner, pro ultrarunner for Saucony, and most recently, a podcast host. Katie has a full life, and yet she successfully balances these ... what's her secret?

Finding the trails a bit later in life, Katie immediately blazed to the front of the pack. She credits her coach Dave Roche from Some Work, All Play: https://swaprunning.com/⁠ for helping her harness the energy and become a more complete ultra runner.

And her results speak for themselves: top level finishes at Angeles Crest, Bandera, 3x Western States, Gorges Waterfall, Black Canyons - Katie shares that it's not really about the result, but the adventure and community.

And we get to hear a bit about her latest project, a podcast - The Trail Network Podcast, which she hosts alongside Leah Yingling, Rachel Drake, and Hilary Yang.

Her energy, her positive attitude, infectious to those around her - she even has Runcle thinking about signing up for his first trail race ... The Dusk & Dirty (July 20) ... join us! https://raceroster.com/events/2024/88006/dusk-and-dirty

Thank you Katie!

Find more Katie:

https://www.instagram.com/kt_asmuth/

https://open.spotify.com/show/4crvjxt2cerL03iRgP5iJ8?si=bb757a6b16e047ff

In a world of runners, be a RUNEGADE.

Connect with Mark and Todd:

Note: we encountered some audio issues - we've had a conversation with our editor, he makes no promises to be better.

Welcome to The Runegade Podcast we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette

We appreciate a rating and a follow - help us continue to bring amazing guests, helping you be the best runners you can.

“There are many things Garmin cannot tell you. And luckily, for many things, we have Alex Hutchinson” - Malcolm Gladwell

What is the mind & body relationship, how best to navigate pain, is human performance like a mechanical machine, governed by known laws of science? Or is it more complex, much deeper than we believe we know?

“We're not just cars where you can press it, you know, press the gas pedal and you know how fast the car is going to go. And it's going to go pretty much the same every time under the same condition. With racing, it's not the case. Sometimes you have good races. Sometimes you have bad races. Sometimes you manage to dig deep. Sometimes you don't. Sometimes you meet your goals. Sometimes you don't. So there's this opportunity to test something out where you don't know the outcome. And I think that's a really important motivation for running” - Alex Hutchinson

Alex is a National Magazine Award-winning journalist and Outside’s Sweat Science columnist, covering the latest research on endurance and outdoor sports.

His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - is an amazing read, and you can find it here: https://www.amazon.ca/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

Alex shares he’s writing his second book, tentatively titled The Explorer's Gene, which he hopes to have out in 2025 and we can’t wait.

More Alex:

In a world of runners, be a RUNEGADE,

Connect with Mark and Todd:

We couldn't do this podcast without a our amazing listeners, without our friends and a special callout to 2 friends of the podcast:

⁠⁠PATH projects⁠⁠: ⁠⁠⁠⁠⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, T-shirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off

⁠Astrologer:⁠⁠ a big thank you for lending us a few bars of their music - check them out on Spotify