THE RUNNING EFFECT PODCAST

Today on the podcast is the legend, Nate Mountain!

Nate is the only guest in the history of this podcast thus far that I've personally competed against. If you're curious of the result, he smoked me...

Nate is a remarkable track and field athlete who has excelled in various events throughout his collegiate career. In the 2023 outdoor season, he achieved All-American status by finishing fourth in the 3000m Steeplechase at the NCAA Championships and claimed the ACC Champion title in the same event. Nate demonstrated his versatility with notable performances in the 1500m and 5000m, setting personal bests and consistently contributing to his team's success. His impressive track record also includes achievements in indoor events, such as running a sub-four mile and earning second-team All-ACC honors in the mile. Nate's dedication to both athletics and academics is evident through his inclusion in the ACC Honor Roll and All-ACC Academic Team, showcasing his commitment to excellence both on and off the track. With a background marked by numerous high school records and championships, Nate's talent and determination continue to shine as he pursues his studies in Commerce while representing his university with distinction.

If you're from Ohio, this is a must-listen-to episode. Nate and I are OH boys, and that bleeds through in our conversation about the good ol days. We dive deep into Nate's journey in the sport, times at UVA, and much more! I hope you all enjoy this one as much as we did having it.

You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." 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. 

The podcast graphic was done by the talented: Xavier Gallo.

S H O W   N O T E S

-2Before: Code: "THERUNNINGEFFECT30" for 30% off: ⁠https://2before.com/

-GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠

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

EPISODE 8!

In today's episode, Alex and I recap the past week of training (or lack thereof); Alex and I discuss some recent training, gaining some momentum, should you train through sickness, the importance of doing something hard everyday, and all things fueling for the marathon.

I hope you all enjoy today's episode as much as we did recording it. Considering sharing it with a friend if you enjoyed it or have enjoyed any of the episodes in the past! This is the quickest way we can grow. 

About this series: Introducing Project 2:59!

Over the next nine weeks, I will be documenting my preparation and lead-up to the 2023 Columbus Marathon that will take place on October 15.  

This will be my first attempt at the marathon distance, and I have set the ambitious goal of running 2:59 or faster to break the three-hour barrier and qualify for a future edition of The Boston Marathon. 

Coaching me will be Alex Ostberg, a seven-time All-American who holds PRs of 3:58 in the Mile, 7:49 in the 3k, and 13:18 in the 5k. He has a Bachelor's Degree in human biology, a minor in psychology, and a master's in public health. 

I will take you behind the scenes on my training, mindset, and more each week via podcast with Alex. We will dive into the ins and outs of marathon training, seeking to provide you value along the way. 

I will also be documenting the training on social media so you can visually see the training and follow in a more in-depth way than ever before!

You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." 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.  The podcast graphic was done by the talented: Xavier Gallo. 

S H O W   N O T E S

-SEE EVERY SINGLE RUN I DO On Final Surge: ⁠⁠⁠https://www.finalsurge.com/athlete/therunningeffect⁠⁠⁠

-Final Surge's Website: ⁠⁠⁠https://www.finalsurge.com/⁠⁠⁠

-Don't have a coach? Check out Final Surge's wide range of training plans written by some of the best coaches in the world (use code THERUNNINGEFFECT10 for 10% off!): ⁠⁠https://www.finalsurge.com/trainingplans⁠⁠'

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

Today on the podcast is NCAA Champion from Stanford Udodi Onwuzurike!

Udodi is a highly accomplished track and field athlete known for his exceptional speed and numerous accolades. He has made a significant impact in both collegiate and international competitions. In 2023, he became the NCAA Outdoor 200 Champion and earned the title of Pac-12 Men's Track Athlete of the Year. Udodi is a five-time All-American and holds various records, including the Pac-12 200 Record and multiple Stanford records in both indoor and outdoor events. His personal bests include an impressive 9.92 in the 100 meters and a remarkable 19.76 in the 200 meters. Udodi's achievements extend to the international stage, where he won the World U20 200 championship in 2021 and contributed to Nigeria's bronze medal in the 4x100 relay at the Commonwealth Games in 2022. His outstanding athleticism is complemented by his academic excellence, as evidenced by his Academic All-American and USTFCCCA All-Academic honors, making him a well-rounded student-athlete.

In today's conversation, Udodi shares his story of upbringing in the sport of Track & Field, going to Stanford, the misconceptions of Stanford not being a sprint school, handling the balance of athletic and academic rigor, winning NCAAs, plans for Paris, and much more! This was a fantastic opportunity to learn from one of the biggest up-and-coming stars in the spring world. I hope you all take the time to listen and learn from the legend himself!

You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." 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. 

The podcast graphic was done by the talented: Xavier Gallo.

S H O W   N O T E S

-2Before: Code: "THERUNNINGEFFECT30" for 30% off: ⁠https://2before.com/

-GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠

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

Today's podcast is an exploration into the world of mental performance and simple practical ways in which you can improve it to ultimately improve yourself as a runner and in everyday life. We go through this exploration with the one and only Shannon Thompson, MAPP, NCCP. This conversation particularly centers around "the race" and tools to tackle it mentally to reach your fullest potential.

Shannon is the mental performance counselor who works closely with NAU, NAZ Elite, UA Dark Sky Distance, and a plethora of top professional runners. As an athlete and a coach, Shannon has always been fascinated by the psychology of well-being and achievement. Her interest regarding the power of the mind to impact an athlete’s performance and overall experience drove Shannon to complete an undergraduate degree in psychology, and then a Masters in Applied Positive Psychology from the University of Pennsylvania. 

In this conversation, Shannon goes deep on the benefits of focusing on mental performance, perspective, and a deep-dive into a mental model for racing. I am 100% confident that you'll learn new things about mental performance by listening to this episode and be able to implement easy practices into your daily routine that will help you become a better runner and version of yourself.

Through listening to this podcast episode, you'll walk about with practical tools on improving mental performance that you can directly apply today. 

You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." 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. If you really enjoy the podcast, consider sharing it on social media to spread the word!

The podcast graphic was done by the talented: Xavier Gallo.

You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." 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. 

The podcast graphic was done by the talented: Xavier Gallo.

S H O W   N O T E S:

-2Before: Code: "THERUNNINGEFFECT30" for 30% off: ⁠https://2before.com/

-Shannon's Website (info on the course mentioned on there): [email protected]

-Subscribe to Shannon's Email List: https://qfreeaccountssjc1.az1.qualtrics.com/jfe/form/SV_6WlpWhWLCQki6x0

-GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠⁠

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

Today on the podcast is Brian Livingston!

Brian is the West Coast Marketplace Lead for Maurten, the fueling company that is used by the likes of Eliud Kipchoge & Keely Hodgkinson. Fueling is a complex subject that l've been wanting to dive into and there's no better person to do it with than Brian! He is extremely gifted in breaking down complex subjects in an engaging way. Brian is also a very accomplished runner in his own right with a Marathon PR of 2:21.

Some of the subjects covered in today's episode include (but are not limited to): the importance of fueling, the myth of carbs being bad for you, the science of digestion, how fueling impacts recovery, your brain burning calories, baking soda in relation to lactic acid, and much more!

I can't reccomend this episode enough! If you want to learn all there is to know about fueling, this episode is for you.

You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." 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. 

The podcast graphic was done by the talented: Xavier Gallo.

S H O W   N O T E S

CLEAN ENERGY: https://cleansmoothie.com/

-GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠⁠

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

EPISODE 7! 

In today's episode, Alex and I recap the past week of training (or lack thereof), how to not overthink pain, but also be rational about what your body is telling you, the science of building/losing fitness, how to handle doubts, how to build momentum in ways that don’t directly relate to the training itself, and much more!

I hope you all enjoy today's episode as much as we did recording it. Considering sharing it with a friend if you enjoyed it or have enjoyed any of the episodes in the past! This is the quickest way we can grow.

About this series: Introducing Project 2:59!

Over the next nine weeks, I will be documenting my preparation and lead-up to the 2023 Columbus Marathon that will take place on October 15.  

This will be my first attempt at the marathon distance, and I have set the ambitious goal of running 2:59 or faster to break the three-hour barrier and qualify for a future edition of The Boston Marathon. 

Coaching me will be Alex Ostberg, a seven-time All-American who holds PRs of 3:58 in the Mile, 7:49 in the 3k, and 13:18 in the 5k. He has a Bachelor's Degree in human biology, a minor in psychology, and a master's in public health. 

I will take you behind the scenes on my training, mindset, and more each week via podcast with Alex. We will dive into the ins and outs of marathon training, seeking to provide you value along the way. 

I will also be documenting the training on social media so you can visually see the training and follow in a more in-depth way than ever before!

You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." 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.  The podcast graphic was done by the talented: Xavier Gallo.

S H O W   N O T E S

-SEE EVERY SINGLE RUN I DO On Final Surge: ⁠⁠⁠https://www.finalsurge.com/athlete/therunningeffect⁠⁠⁠

-Final Surge's Website: ⁠⁠⁠https://www.finalsurge.com/⁠⁠⁠

-Don't have a coach? Check out Final Surge's wide range of training plans written by some of the best coaches in the world (use code THERUNNINGEFFECT10 for 10% off!): ⁠⁠https://www.finalsurge.com/trainingplans⁠⁠'

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

Today on the podcast is ACC Champion, Ethan Strand!

If you're not familiar with Ethan, he is a standout athlete whose achievements in both track and field and cross country are truly remarkable. In the 2023 indoor season, he showcased his incredible talent by winning his first career conference individual title in record-setting fashion, dominating the men's 3000 meters with a personal best and new UNC and ACC championship records of 7:46.48. He continued to excel, earning First-team All-ACC honors in the 3000m and contributing to the sixth-place finish of the All-America distance medley relay team at the NCAA Indoor Championship. His impressive performances extended to the outdoor season, where he secured second-team All-America status in the 1500m and became the ACC champion in the same event with a personal best time of 3:38.13. Ethan's dedication is not limited to the track, as he also earned a spot on the All-ACC Academic Team, highlighting his commitment to both athletics and academics. In cross country, he consistently delivered strong performances, finishing among the top runners in various races, showcasing his versatility as an athlete. Ethan's remarkable achievements are a testament to his exceptional talent and hard work in the world of collegiate athletics.

In today's conversation, Ethan documents his journey within the sport. We discuss his start in the sport, where he became passionate about it, running for UNC, the impact of Coach Milt, contributing to an up-and-coming team, and much more! This was a very fun and insightful one. I hope you take the time to listen!

You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." 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. 

The podcast graphic was done by the talented: Xavier Gallo.

S H O W   N O T E S

CLEAN ENERGY: ⁠https://cleansmoothie.com/⁠

-GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠

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

Fresh off of his first World Championships appearance is the one and only Ben Flanagan!

If you're not familiar with Ben, he has slowly cemented himself as one of the best Canadian runners of all time in his few short years of being a professional runner. He is the Canadian half-marathon record holder with a time of 61:00 and has won the prestigious Falmouth Road Race three years in a row (gaining the name "The King of Falmouth" in the process). In addition, he won the 2018 NCAA 10k title while competing for the University of Michigan. Ben is currently sponsored by On Running and is a member of VNTC based out of Ann Arbor, Michigan. He just competed in his first World Championships in the 5k in Budapest, Hungary.

In today's conversation, Ben recaps the past six months of his life and all the ups and downs that he's experienced. He goes into the chase of qualifying for his first World Champs, the race itself, what the rest of his year looks like, reflections, and much more. Any time I get to chop it up with Ben is a good time, and I hope you'll join us for this fun and insightful conversation!

You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." 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. 

The podcast graphic was done by the talented: Xavier Gallo.

S H O W   N O T E S

-2Before: Code: "THERUNNINGEFFECT30" for 30% off: ⁠https://2before.com/

-GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠

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

EPISODE 6! 

Today on the podcast is NCAA Champion, Olivia Howell!

If you're not familiar with Olivia, she is a remarkable athlete with a string of impressive accomplishments in track and field. As a First-Team All-Big Ten athlete, she consistently dominated in the Mile and 1500m events, clinching Big Ten titles and earning All-American status. Her achievements include setting facility records, such as her 4:34.00 mile at the NCAA Championships and personal bests in the 800m. Olivia's success extended beyond the track, as she also excelled academically, earning Academic All-Big Ten honors. Her passion for excellence and dedication to both her sport and studies reflect her outstanding character. Olivia's journey is a testament to her unwavering commitment to excellence in all aspects of her life.

In today's episode, Olivia chronicles her journey through the sport at all stages. We go into each stage of her career and the different elements that made it. We also dive into her faith and running for something bigger than herself, as well as her recent transfer to UT. This episode was a ton of fun, and I thoroughly enjoyed and was inspired by Olivia!

So tap into the Olivia Howell Special.

You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." 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. 

The podcast graphic was done by the talented: Xavier Gallo.

S H O W   N O T E S

CLEAN ENERGY: ⁠⁠https://cleansmoothie.com/⁠⁠

-GET 15% OFF VIVOBAREFOOT SHOES WITH CODE "THERUNNINGEFFECT15%": ⁠⁠⁠⁠⁠⁠https://www.vivobarefoot.com/us/⁠⁠⁠⁠⁠

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