The RUNEGADE Podcast

Episode 39: Jason Fitzgerald, from Strength Running becomes a RUNEGADE

This episode is dedicated to the 5km - whether it's your first, or you're out hunting for a fresh new Personal Best - Jason will help you run your fastest 5km.

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

Jason Fitzgerald is a USATF running coach, 2h 39 minute marathoner, and the host of the award-winning Strength Running Podcast - one of the top running and endurance podcasts on the planet. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.

The 5K is a crucial distance for new runners, it's that gateway race that new runners get a taste of, which can launch you into life long journey of longer distances.

Coach Jason shares elite level insights and proven training strategies the 5K, and stresses how you getting faster at the 5k, can unlock Personal Bests at all longer distances.

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:

• ​Strength Running
• ​⁠iTunes⁠⁠
• ​Spotify⁠
• ​YouTube
• ​X: ⁠@JasonFitz1⁠
• ​Instagram: ⁠@jasonfitz1⁠

In a world of runners, be a RUNEGADE.

⁠⁠Save $$$ with RUNEGADE⁠⁠⁠ - friends of the podcast offering great savings to RUNEGADE listeners.

Connect with Mark, Harvey and Todd:

• ​Email: [email protected]
• ​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠
• ​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠
• ​Harvey on Instagram: ⁠@altra_harvey⁠
• ​⁠⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠⁠

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

Episode 38: Joe Clark and Gillian House, owners of Thrive Protein, become RUNEGADES

Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and click Subscribe!

Special discount for RUNEGADE listeners - use the code RUNEGADE for 20% off your Thrive order

On this episode: Gillian House and Joe Clark from Thrive Protein discuss the critical aspects of nutrition for runners. They explore common mistakes runners make regarding their diet, the importance of macronutrients and micronutrients, and how to effectively fuel for performance.

We dive into the benefits of creatine, the role of electrolytes in hydration, and the significance of a diverse diet rich in whole foods. It's all about understanding your nutritional needs and making informed choices to enhance your running experience.

This episode is sponsored by Peluva the revolutionary footwear brand dedicated to enhancing the health of your feet. Peluva creates running and lifestyle shoes that allow your feet to move naturally, promoting better balance and posture - check them out, your feet will thank you.

Find More Thrive Here:

• Thrive on Instagram: @thrive_protein

• Macronutrient Calculator for Runners
• The Thrive Story
• Free Gym Training Guide
• Free 5km Training Program
• Blog | How Much Protein Do Runners Need
• Fitness Blog

In a world of runners, be a RUNEGADE.

⁠⁠Save $$$ with RUNEGADE⁠⁠ - friends of the podcast offering great savings to RUNEGADE listeners.

Connect with Mark, Harvey and Todd:

• ​Email: [email protected]
• ​Todd on Instagram: ⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠
• ​Mark on Instagram: ⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠
• Harvey on Instagram: @altra_harvey
• ​⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠

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

Episode 37: Josh Stiles, founder & owner of Shamma Sandals becomes a RUNEGADE.

Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and click Subscribe!

Use the code RUNEGADE10 to save 10% off your Shamma Sandals order

There are two sure fire ways to improve your running, your life: healthy feet and natural running, the way we are designed to run. For us, running in sandals is the best way to accomplish both.

Enter Shamma Sandals: here to help us move better, run longer, stronger and maybe faster, if that's your thing. We welcome back Josh Stiles, founder of Shamma Sandals, to dive deeper into minimalist footwear, innovations in sandal design, and the philosophy behind barefoot running. From how to start your barefoot running journey to 3 simple tips to run and move better - we cover it all with Josh.

Shamma Sandals is located in Santa Cruz, California - run by family and friends. Their extensive footwear offerings are made in the USA and we discuss their new Pacific Avenue sandal.

More Josh and Shamma Sandals:

Get Your Shamma Sandals | The Pacific Avenue

Shamma on Instagram

You'll learn

• How to begin your Natural Running journey and why it's the key you might be overlooking

• All about their new Pacific Avenue sandal, designed to be the perfect everyday sandal, challenging traditional flip-flops

• How to smoothly transitioning to barefoot running and it can be easier than many think.

• The importance of standing tall and relaxed while running.

• The common challenges and successes of running in sandals.

• How running in sandals can lead to a more enjoyable and connected experience with the environment.

In a world of runners, be a RUNEGADE and run in Shamma's!

⁠Save $$$ with RUNEGADE⁠ - friends of the podcast offering great savings to RUNEGADE listeners.

Connect with Mark and Todd:

• ​Email: [email protected]
• ​Todd on Instagram: ⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠
• ​Mark on Instagram: ⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠
• ​⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠

Welcome to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ The RUNEGADE Podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: each episode we explore the human connection with running, through meaningful conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette, and we're joined by special guest host Harvey Steinhoff.

Episode 36: Run Group becomes a RUNEGADE

Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and click Subscribe!

In this episode of the RUNEGADE Podcast, Todd and special guest host Harvey discuss The Tips for Group Run Etiquette an article by Caroline Bermel and hosted on the Fleet Feet website - we see these at the 10 Rules of Run Club.

The conversation highlights the growing popularity of running and encourages listeners to find their local running club to enhance their running experience.

Two local running clubs:

• Shores of Erie Runing Club
• Dub City Runners

In a world of runners, be RUNEGADE.

⁠Save $$$ with RUNEGADE⁠

Connect with Mark, Todd and Harvey:

• ​Email: [email protected]
• ​Todd on Instagram: ⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠
• ​Mark on Instagram: ⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠
• Harvey on Instagram: @altra_harvey
• ​⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠

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

Episode 35: Amy Clark becomes a RUNEGADE.

Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and click Subscribe!

In this episode of The RUNEGADE Podcast, we welcome Amy Clark, editor in chief of UltraRunning Magazine and an inspiring ultrarunner. Amy’s journey began with lunch-hour runs in Bend, Oregon, evolving from marathons to her first ultra at the McDonald Forest 50K, where she discovered the muddy trails and tight-knit ultra community that hooked her for life.

She’s since tackled iconic races like the Western States 100, balancing her passion for running with her role as a mom of twins. As editor since 2018, Amy has shaped UltraRunning Magazine into the voice of the sport, delivering race reports, training tips, and stories that capture the heart of ultrarunning.

This episode is sponsored by Peluva the revolutionary footwear brand dedicated to enhancing the health of your feet. Peluva creates running and lifestyle shoes that allow your feet to move naturally, promoting better balance and posture - check them out and save 15% your order with the code RUNEGADE.

More Amy:

• ​Amy Clark Editor of UltraRunning Magazine
• ​Amy Clark Website

More Ultra Running Magazine:

• ​Instagram: @ultrarunningmag
• ​Website: Ultrarunning magazine
• ​Ultrarunning on Facebook
• ​YouTube: @UltraRunningMagazine__

In a world of runners, be RUNEGADE.

Save $$$ with RUNEGADE

Connect with Mark and Todd:

• ​Email: [email protected]
• ​Todd on Instagram: ⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠
• ​Mark on Instagram: ⁠⁠⁠⁠@runclemark⁠⁠⁠
• ​⁠⁠⁠RUNEGADE on Facebook⁠⁠

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

Episode 34: Jae Gruenke becomes a RUNEGADE.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and click Subscribe!

Jae Gruenke, is a running technique expert, Feldenkrais practitioner, and founder of The Balanced Runner. Since 2003 she’s helped runners and triathletes from beginner to Olympian become pain-free, efficient, and fast. Her elite clients have included Olympian distance runners Jen Rhines and Sonia Samuels, Olympic medalist and Ironman winner Lisa Norden, multi-record-setting ultramarathoner William Sichel, and Susan Marshall, winner of the 2022 Self-Transcendence 3100 (the world’s longest race). 

In this conversation, Jae discusses the intricacies of running form, the importance of body awareness, and how self-image affects performance. She emphasizes the need for runners to explore their movement patterns and understand their bodies better to improve their running efficiency.

Jae's (6) keys to being a Balanced Runner:

• Forward lean from the ankles
• Movement of the core - core action, rotation
• Foot strike can vary, but supple leg
• Mid-stance alignment
• Arm swing (bring your hands to your heart)

• Leaning with your face (kiss your grandma)

More Jae:

• The Balanced Runner
• The Balanced Runner On-line Camp
• The Balanced Runner Video Analysis
• The Balanced Runner - YouTube
• The Balanced Runner - Instagram

Use the code: Runegade for 15% off Jae's on-line course and on-line running form video analysis.

In a world of runners, be RUNEGADE.

Connect with Mark and Todd:

• Email: [email protected]
• Todd on Instagram: ⁠⁠⁠@altramarathonman⁠⁠⁠
• Mark on Instagram: ⁠⁠⁠@runclemark⁠⁠
• ⁠⁠RUNEGADE on Facebook⁠

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

Episode 33: Amelia Vrabel becomes a RUNEGADE.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and click Subscribe!

On this episode, we explore the evolution of running techniques, the significance of patience and consistency, and the benefits of strength training for longevity. Amelia shares insights on Chi running, coaching beginners, and the mindset needed for success in running. The conversation emphasizes the importance of starting where you are, building habits, and enjoying the process of running.

We are thrilled that⁠⁠⁠⁠⁠⁠⁠ Peluva⁠⁠⁠⁠⁠⁠⁠ has become a RUNEGADE, the revolutionary footwear brand dedicated to enhancing the health of your feet. Peluva creates running and lifestyle shoes that allow your feet to move naturally, promoting better balance and posture with their zero-drop, wide-toe box designs. And as a special offer to our listeners, use the code RUNEGADE for 15% off your order.

More Amelia:

• Instagram: ⁠@focusedfootsteps
• Personal Best Program

In a world of runners, be RUNEGADE.

Connect with Mark and Todd:

• Email: [email protected]
• Todd on Instagram: ⁠⁠@altramarathonman⁠⁠
• Mark on Instagram: ⁠⁠@runclemark⁠
• ⁠RUNEGADE on Facebook

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

Episode 32: Becky Bates, ultra runner, becomes a RUNEGADE.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and click Subscribe!

In this episode of The RUNEGADE Podcast, we explore the inspiring journey of Becky Bates, an ultra runner who began her running career at the age of 50 and quickly rose to the top of trail running in her age group, smashing records.

In her first ever podcast interview, Becky a remarkable ultra runner from Kimberley, British Columbia, has redefined age limits in the sport, smashing records like the women’s 60-69 age group at the Hardrock 100 in 2024 with a time of 36:00:26, 7th woman overall. CCC, Hurt 100, Javelina, Tarawera ... Becky has run the big races in remarkable times.

Becky shares her experiences in ultra running, the importance of community, and how she overcame challenges in her running journey. We discuss the role of coaching, the impact of menopause on running, and the significance of proper footwear. Becky also provides insights into her training, recovery strategies, and the joy of being part of the running community.

We are thrilled that⁠⁠⁠⁠⁠⁠ Peluva⁠⁠⁠⁠⁠⁠ has become a RUNEGADE. This episode is sponsored by Peluva, the revolutionary footwear brand dedicated to enhancing the health of your feet.

Peluva creates running and lifestyle shoes that allow your feet to move naturally, promoting better balance and posture with their zero-drop, wide-toe box designs.

Check out⁠⁠⁠⁠⁠ ⁠Peluva⁠⁠⁠⁠⁠⁠ to experience footwear that supports your body's natural mechanics and looks great doing it and use the code RUNEGADE for 15% off your order.

More Becky:

• Instagram: @beckybbates

In a world of runners, be RUNEGADE.

Connect with Mark and Todd:

• Email: [email protected]
• Todd on Instagram: ⁠@altramarathonman⁠
• Mark on Instagram: ⁠@runclemark
• RUNEGADE on Facebook

Welcome to⁠⁠⁠⁠⁠⁠⁠ The RUNEGADE Podcast⁠⁠⁠⁠⁠⁠⁠: each episode we explore the human connection with running, through meaningful conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw, Todd Marentette and special guest host Harvey Steinhoff.

Episode 31: Matt Seidel, ultra runner, becomes a RUNEGADE.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠ and click Subscribe!

We are thrilled that⁠⁠⁠⁠⁠ Peluva⁠⁠⁠⁠⁠ has become a RUNEGADE. This episode is sponsored by Peluva, the revolutionary footwear brand dedicated to enhancing the health of your feet.

Peluva creates running and lifestyle shoes that allow your feet to move naturally, promoting better balance and posture with their zero-drop, wide-toe box designs.

Check out⁠⁠⁠⁠ ⁠Peluva⁠⁠⁠⁠⁠ to experience footwear that supports your body's natural mechanics and looks great doing it and use the code RUNEGADE for 15% off your order.

On this episode we’re thrilled to introduce ultra runner Matt Seidel, a fast-rising star in the trail and ultra-running scene. From his breakout rookie year, where he notched top-six finishes in every trail race he entered, to a 4th place finish at the historic JFK 50 Mile in 2022, to a 3rd place finish in 2024 recording the 8th fastest finish of in over 60-years of the event.

Matt’s journey is nothing short of remarkable and it's truly just begun. A former D1 runner turned ultra competitor, he’s proven his versatility and grit, tackling everything from the rugged trails of the HOKA UTMB Mont Blanc CCC to the iconic streets of Boston.

Get ready for an awesome conversation as Matt shares his story, his approach to the sport, and what’s next on his horizon.

More Matt:

• Instagram: @mateo_seidel
• Matt is sponsored by Norda run

In a world of runners, be RUNEGADE.

Connect with Mark and Todd:

• Email: [email protected]
• Todd on Instagram: @altramarathonman
• Mark on Instagram: @runclemark

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

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on YouTube⁠⁠⁠⁠⁠⁠⁠⁠ and click Subscribe!

We are thrilled that⁠⁠⁠⁠ Peluva⁠⁠⁠⁠ has become a RUNEGADE. This episode is sponsored by Peluva, the revolutionary footwear brand dedicated to enhancing the health of your feet.

Peluva creates running and lifestyle shoes that allow your feet to move naturally, promoting better balance and posture with their zero-drop, wide-toe box designs.

Check out⁠⁠⁠ ⁠Peluva⁠⁠⁠⁠ to experience footwear that supports your body's natural mechanics and looks great doing it and use the code RUNEGADE for 15% off your order.

Episode 30: Dr. Jeffrey Meldrum becomes a RUNEGADE.

In this episode of The RUNEGADE Podcast, we dare to venture into the captivating world of Sasquatch or BigFoot with Dr. Jeffrey Meldrum, a leading expert in the field.

We explore the evidence surrounding Bigfoot, including the significance of footprints and the cultural lore that has developed over decades. Dr. Meldrum shares his insights on the scientific challenges of studying Sasquatch, the importance of documentation, and the future of research in this intriguing area.

The conversation highlights the intersection of folklore, science, and the human experience, making for a thought-provoking discussion.

What can Bigfoot or Sasquatch teach us about trail running? Come have a listen.

More Dr. Meldrum:

• Professor Meldrum: Idaho State University
• Book | Sasquatch: Legend Meets Science
• Facebook

In a world of runners, be RUNEGADE.

Connect with Mark and Todd:

Email: [email protected]