THE RUNNING EFFECT PODCAST

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What if your next breakthrough doesn’t come from doubling down on workouts, but from ten small habits hiding in plain sight?

In this month’s check-in, Alex Ostberg sits down with Dominic to unpack his latest deep dives.

They begin with Alex’s “Playbook of Greatness,” exploring why the best athletes in the world aren’t defined by big heroic moments, but by the quiet, repeatable habits that shape their days. From structuring your environment to lowering the friction around training, Alex breaks down the kind of consistency that compounds into major gains.

That naturally leads into a surprising question: Is it time to retire stretching? Alex challenges the long-held rituals that runners swear by, making a compelling case for smarter mobility, intentional strength work, and knowing what actually contributes to performance.

From there, the conversation zooms out to recovery. Drawing from his “Hierarchy of Recovery Needs,” the guys look atwhat truly sits at the foundation of a successful recovery in the running space.

They also look at team dynamics and Alex’s idea of “viruses” that infect culture. Whether you’re on a high school squad or a professional training group, subtle habits–good or bad–spread fast.

If you’re ready to rethink your approach from the inside out, this conversation delivers clarity, direction, and the kind of insights that can change a season. Hit play and level up.

Tap into the Alex Ostberg Special.

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S H O W  N O T E S

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-Our Website: https://therunningeffect.run 

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From American-record brilliance to a late-career grind, Evan Jager’s story has been one of constant adaptation. 

But now he’s ready to call it quits and move onto the next phase of life without running. 

The late-career push included an 8th place finish in the men’s 3000m steeplechase at the U.S. Championships in 8:28.21 this year. He also ran the New Balance 5th Avenue Mile in September of this year and came in 19th with a 3:54.9. 

Jager originally made a name for himself when he set the 3000m Steeplechase American Record in July of 2015 with a 8:00.45. His other PRs include 13:02.40 in the 5,000m; 7:35.16 in the 3,000m; and 3:32.97 in the 1,500m. 

After one year in the NCAA ranks as a Wisconsin Badger (he came in 8th in the 1,500m at outdoors during the 2008 season), Jager turned professional. He then went on to win seven consecutive U.S. steeplechase titles from 2012–2018. 

He made his presence known on the world stage, grabbing a silver medal at the 2016 Rio Games in the 3000m steeplechase; prior to that he came in 6th at the 2012 London Games in the 3000m steeplechase.

After a serious foot injury, Jager burst back on the scene in 2022, nabbing a second place finish at the 2022 USATF outdoor games.

Check in as we unpack the peaks, valleys, and lasting legacy of one of America’s most influential distance runners as he flips to the next professional  chapter of his memorable career. 

Tap into the Evan Jager Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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-Our Website: https://therunningeffect.run 

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Meet the Harvard engineer who’s running marathons, building companies, and rewriting the future of girls’ sports.

Sara Falkson is the Founder and CEO of Robyn / Robyn Athletic, a Sports-bra and body-confidence brand built “by athletes, for athletes,” focused on helping girls stay in sport, which started as a thesis project for her but is now a full-time gig. 

She also co-founded Reliable Maternity, a lactation-care and equipment company; she is credited as a design lead and co-founder, focused on digital experience and brand.

Sara graduated from Dartmouth College in 2022, while being a four-year varsity field hockey player during her time there. She was a two-year captain, Academic All-Ivy and on the NFHCA National Academic Squad.

She has also dabbled in distance running and is quite good at it. She has a marathon PR of 3:32:41 ( which she ran at the 2024 TCS New York City Marathon); she has also had a half-marathon PR of 1:41:59 from 2023. 

She is completing her Harvard Masters Degree in Design Engineering (MDE) while training for her next marathon. 

From the labs at Harvard to the streets of New York and the fields of Dartmouth, Sara’s mission is clear: give girls the confidence to stay in sport—one athlete, one team, one conversation at a time.

Tap into the Sara Falkson Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

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Few people embody the intersection of endurance and intellect quite like Nicholas Thompson.

He's a runner, writer, and CEO of The Atlantic, and in his new book, The Running Ground: A Father, a Son, and the Simplest of Sports, Thompson explores how running has shaped his resilience, his leadership, and his pursuit of meaning in a relentless world.

It's a story of motion–literal and metaphorical–from chasing split times on the road to navigating the fast-evolving media landscape.

A lifelong competitor, Nicholas has defied convention by getting faster with age. At 44, he ran a blistering 2:29:12 marathon in Chicago; at 46, he set the American 45–49 age-group record in the 50K (3:04:36); and in April 2025, at 50, he won the Lake Waramaug 50-Mile in 5:43:08. 

His regular "run commutes" through New York and obsession with sleep have become trademarks of his disciplined, data-guided approach; one that keeps him thriving as both an athlete and executive.

As CEO of The Atlantic since 2021, Thompson has led the publication into a new era of growth, championing thoughtful journalism amid a fractured digital age. But behind the boardroom and the headlines is a runner who sees training as a mirror for leadership–patience, discomfort, and long-term vision.

He's here to reflect on the lessons behind The Running Ground:how running taught him to manage pain and purpose, how endurance builds empathy, and why mastering the miles has made him a better human. 

Whether you're chasing a PR or perspective, his story is a testament to running not just as a sport, but as a way of thinking–and living–in motion.

Tap into the Nicholas Thompson Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word "PODCAST" below and I'll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

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Three-time Olympian Shannon Rowbury knows firsthand the strength and resilience it takes to train at the highest level, especially through pregnancy and motherhood. 

Now, she’s bringing that same elite mindset to a new arena: women’s health. Alongside her co-author, Jessica Dorrington, a leading pelvic floor and orthopedic physical therapist, Rowbury has created the definitive guide for expectant and new mothers seeking to stay active, confident, and empowered in every stage of pregnancy and postpartum recovery.

Their upcoming book, Strong as a Mother: Your Complete Pregnancy-to-Postpartum Health Program, launching February 17, 2026, blends Olympic-level athletic insight with evidence-based medical expertise.

Drawing on years of research and personal experience, Rowbury and Dorrington challenge outdated advice that tells women to slow down or avoid movement. Instead, they show that pregnancy can be a time to build strength, connection, and confidence–when guided by the right science and support.

With clear, medically-grounded guidance, Strong as a Mother addresses the questions every pregnant athlete and active woman asks: “What’s actually safe? How can I keep training?” From strength training and mobility to recovery and mental health, Rowbury and Dorrington offer a comprehensive, empowering roadmap rooted in both athletic performance and women’s health.

Endorsed by Allyson Felix, Jordan Hogan, and Dr. Rachel Goldman, Strong as a Mother is already being hailed as a must-have resource for mothers and mothers-to-be. This will mark the start of a movement to redefine what strength looks like in motherhood.

Tap into the Shannon Rowberry and Jessica Dorrington Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

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Blending Stanford smarts with relentless drive, Cole Sprout is emerging as one of America’s most exciting young pros. 

Cole was the NACAC U23 Champion in the 5,000m in 2023 while also coming in 8th at the USATF Championships in the 5,000m the same year.

His PRs include a 7:42.41 in the 3,000m indoors in March of 2025; a 13:24.38 in the 5,000m indoors in 2022; a 27:42.42 in the 10,000m in 2022; a 3:56.53 mile in 2022; and a 3:42.27 1,500m in 2021.

His time at Stanford from 2020–2024 saw him become a five-time All-American; secure 4th outdoors in the NCAA championship in the 10,000 (2022); run an indoor 3,000m in 7:43.10 (which is number two in school history at the time); and show steady leadership on the grass.

Cole recently came in second at the Abbott Dash to the Finish Line 5k in New York amidst an extremely competitive field. He’s also now training under Jerry Schumacher and has his sights set on a whole lot more. 

He stands at the crossroads of promise and breakthrough, ready to turn potential into podiums on the world stage.

Tap into the Cole Sprout Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

After two years of rehab and earning her spot via a Golden Ticket roll-down, Abby Hall stormed into history at the 2025 Western States 100, running 16:37:16 for the fourth-fastest women's time ever and finishing 11th overall.

Hall has since cemented herself as one of the premier athletes in the 100K–100-mile range, highlighted by podium finishes at UTMB’s CCC (2nd in 2021, 3rd in 2022), a win at the 2022 Transvulcania 73K, and a debut finish at Western States in 2021.

Her résumé includes a 16:37:16 100-mile best and an 8:52:35 trail 100K at Black Canyon — showcasing world-class range when it comes to varying terrain and courses.

But her rise did not come without adversity. Early in her ultra career, she scraped under the cutoff at the Leadville 100 in 2017 and 2018. And in June 2023, a training fall resulted in a tibial fracture and major ligament damage, requiring reconstructive knee surgery and a long, uncertain recovery.

From scraping cutoff times at Leadville to running one of the fastest Western States in history, Abby Hall’s comeback is the ultimate story of resilience and redemption–and you won’t want to miss how she did it. 

Tap into the Abby Hall Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

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No American runner made more noise in 2025 than Nico Young.

The 23-year-old prodigy smashed the 5,000m American record, claimed his first national title, and battled the world’s best in Tokyo. 

In June, he stormed through the Bislett Games in Oslo, running 12:45.27 for 5,000 meters, which was a new American record. Barely two months later, he claimed his first U.S. title at 10,000 meters in Eugene, clocking 29:02.12 to solidify his dominance on home soil. 

Then, on the world’s biggest stage in Tokyo, Young placed fifth in the 10,000m at the 2025 World Championships, closing his breakout season in a dynamic way.

Young’s rise has been meteoric but methodical. 

A former NCAA champion from Northern Arizona University, he first stunned the sport in 2024 by debuting at 26:52.72 for 10,000 meters–an NCAA and American collegiate record–then qualifying for the 2024 Paris Olympics, where he finished 12th. Turning pro with Adidas that summer, he entered 2025 with sharper focus and the freedom to train through longer, uninterrupted blocks under coach Mike Smith in Flagstaff, Arizona.

Now a national champion, world finalist, and record holder, Young owns personal bests of 12:45.27 (5,000m), 26:52.72 (10,000m), and 7:37.73 (3,000m). His performances are redefining what’s possible for American distance runners, and he’s doing it with trademark composure and humility.

Tap into the Nico Young Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Michael Maiorano stormed through his first cross-country season at Utah State with fearless racing and an appetite for altitude.

After debuting at the Utah State Alumni Challenge in August, he clocked 23:58 for 8,000m at the Paul Short Run and followed with a gritty Nuttycombe finish.

Maiorano’s route to this moment has been anything but linear. A star at South Medford High School (OR), he rose to national attention after placing 12th at Eastbay Nationals (2021) and taking runner-up at the Brooks PR 2-mile (8:52.85) in 2022. 

That same year he represented Team USA at the World Mountain & Trail Running Championships, finishing 7th; he repeated as top American the next season in Austria. He began college at Gonzaga, transferred to Salt Lake CC to reset his trajectory, and promptly won the 2025 NJCAA 3,000m steeplechase title in 8:56.70, earning his return to Division I with Utah State.

With personal bests of 8:36 (3,000m indoor), 8:56 (steeple), and 23:58 (8,000m XC), Maiorano blends mountain grit, track speed, and mental composure rarely seen at the collegiate level. 

Michael has been down an unorthodox path–from Medford to mountain worlds, from JUCO champion to Aggie front-runner–and how his mindset of patience, faith, and self-belief fuels a breakout 2025 cross-country campaign that’s just getting started.

Tap into the Michael Maiorano Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

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From viral stunts to record-setting runs, Isaiah Photo went from YouTube daredevil to running six marathons on six continents in six days self aided. 

He built his audience on larger-than-life experiments before turning that creative drive toward running. What started as wild one-off ideas—like marathons in Crocs, flip-flops, and spray-on shoes—evolved into a genuine endurance journey.

Since 2023, Isaiah has transformed from content daredevil to dedicated runner, logging massive months of mileage while inspiring millions to lace up alongside him.

His running résumé reads like a creator’s ultramarathon: a 100K finish in April 2024; his first 100-mile ultra at the Bighorn 100 in June of 2024; another 100-miler in 2025 (Crazy Mountain 100); and the audacious “6 marathons on 6 continents in 6 days” project—a self-aided, record-setting feat that made him the fastest human to complete it, finishing in 6 days, 3 hours, and 8 minutes.

After suffering a meniscus tear following his 100-miler, Isaiah’s comeback videos chronicled his recovery and renewed passion for the marathon. 

Now, he stands at the crossroads of content and sport, redefining what it means to be a runner in the age of creators.

We’re exploring how he built a 10-million-strong movement, why he loves the marathon, and what it takes to keep running toward the next crazy goal.

Tap into the Isaiah Photo Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz