The Sunday Shakeout

By Nicholas Macha

The Sunday Shakeout seeks to share the untold stories of top high school, collegiate, and professional runners.

The mission? To showcase the humanity and unique journeys of these athletes. Through de... more

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FAQs about The Sunday Shakeout:

How many episodes does The Sunday Shakeout have?

The podcast currently has 171 episodes available.

The Sunday Shakeout episodes:

January 14, 2024Ep. 61 - How to MASTER Your Winter Training | Winter Running Tips
This week's episode features a guide to how to survive and thrive when it gets chilly and you are among the elements in the winter. This time of year can be absolutely crucial to get an advantage for the spring track season or your spring marathon. Therefore, learning how to optimize your training during the cold (and often snowy) season, can be crucial for staying safe while at the same time building fitness. I hope you enjoy this episode of The Sunday Shakeout!
In this episode, I talk about:
My experiences with winter running, including the long run that I did with my team

The ins and outs of what you should and should not do when it’s snowy, icy, or just flat out cold

How to prepare for your cold weather runs

And finally, a guide to how to dress while in frigid conditions
Thank you so much to all of my listeners for the support!
Contact me: ⁠[email protected]⁠
Instagram: @thesundayshakeout
...more
26min
January 07, 2024Ep. 60 - Coach Walker of Seattle Prep | BACK-TO-BACK State Titles, Coaching Young Athletes, Team Culture
This week's episode of The Sunday Shakeout features a conversation with the coach of the Seattle Prep cross-country and track team, my coach, Andrew Walker. Thank you to Coach for coming on The Sunday Shakeout!
In this episode, we talk about:
How his training has been going recently

Coach’s unique journey into the sport of running and eventually into coaching

His high-school coaching philosophies and what he is trying to instill in his athletes, not just good performances, but life-long lessons

How his athletes peak late in the season

A discussion on back-to-back state titles

And more!
Thank you to all of my listeners for the support!
Contact me: ⁠⁠[email protected]⁠⁠
Instagram: @thesundayshakeout
...more
40min
December 31, 2023Ep. 59 - Overtraining Revisited | Prevention and Monitoring Methods, Recovery Strategies
In this episode, I revisit the topic of overtraining. I cover prevention and monitoring strategies, and recovery methods for overtraining. I hope you enjoy this episode of The Sunday Shakeout!
In this episode, I talk about:
Importance of understanding overtraining

Prevention and monitoring strategies

Recovery methods

Balancing training stress with recovery

Optimizing super compensation and recovery

Focusing on the long-term

Monitoring nutrition, muscle damage, and sleep

Listening to the body

Gradually returning to training after recovery

Seeking professional guidance if symptoms persist
Thank you so much to all of my listeners for the support!
Contact me: ⁠⁠[email protected]⁠⁠
Instagram: @thesundayshakeout
...more
36min
December 24, 2023Ep. 58 - Busting 5 Common Running MYTHS | Don't Find These Under the Christmas Tree
This week's episode features a talk where I bust 5 common running myths. I hope you enjoy this episode of The Sunday Shakeout and have a wonderful holiday!
Myth 1: RICE (Rest, Ice, Compression, Elevation) is not always the best approach for injury recovery.

Myth 2: Static stretching before running is not recommended; dynamic warm-up is more effective.

Myth 3: Running does not inherently damage knees; proper maintenance and strength training are crucial.

Myth 4: There is no one-size-fits-all optimal running technique; form improvement should be personalized.

Myth 5: Jogging all the time does not necessarily lead to faster running; training with intent and incorporating specific intensities is important.
Thank you so much to all of my listeners for the support!
Contact me: ⁠⁠[email protected]⁠⁠
Instagram: @thesundayshakeout
...more
31min
December 18, 2023 Ep. 57 - Straight from the Mic (unedited): Tips for Training While Sick
This week’s episode features a talk on sickness and how to make logical decisions if you become sick. I hope you enjoy this episode of The Sunday Shakeout! Thank you so much to all of my listeners for the amazing support!
Contact me: ⁠⁠[email protected]⁠⁠
Instagram: @thesundayshakeout
...more
33min
December 10, 2023Ep. 56 - Break FREE of Conventional Training "Rules" | Train With Intent | 80/20?
This week's episode of The Sunday Shakeout features a talk on how to break free of training generalizations like 80/20 and how to train with intent to get the best results possible. I hope you all enjoy this episode of The Sunday Shakeout!
In this episode, I discuss:
The challenges of running and a wake-up call

How to avoid getting caught up in external opinions online opinions and find the balance between arrogance and lack of confidence

Steady running, training at specific intensities, and prioritizing recovery to improve performance and break free from conventional rules
Thank you so much to all of my listeners for the support!
Contact me: ⁠⁠[email protected]⁠⁠
Instagram: @thesundayshakeout
...more
20min
December 03, 2023Ep. 55 - Road to Redemption | Winter Training 2023
This week's episode of The Sunday Shakeout features an overview of my winter training to prepare for my freshman track season this spring. I hope you enjoy this episode of The Sunday Shakeout!
In this episode, I discuss:
Why winter training is so important for runners

What winter training entails

The things I will be focusing on this winter

Some reminders about the joy of running
Thank you so much to all of my listeners for the support!
Contact me: ⁠⁠[email protected]⁠⁠
Instagram: @thesundayshakeout
...more
22min
November 26, 2023Ep. 54 - BANISH The Injuries | Strength Training for Injury Prevention
This week's episode of The Sunday Shakeout features a guide to strength training for injury prevention. I hope you enjoy this episode of The Sunday Shakeout!
In this episode, I discuss:
My training for this winter

What strength training for injury prevention entails

How to apply it to your own training
Thank you so much to all of my listeners for the support!
Contact me: ⁠⁠[email protected]⁠⁠
Instagram: @thesundayshakeout
...more
20min
November 19, 2023Ep. 53 - Aerobic and Neuromuscular Training | Don't JUST Run
This week's episode of The Sunday Shakeout features a talk on aerobic vs. neuromuscular training. I hope you enjoy this episode of The Sunday Shakeout!
In this episode, I discuss:
What aerobic and neuromuscular fitness are

How to improve your neuromuscular fitness

How to know if you are more of an aerobic or a neuromuscular runner
Thank you so much to all of my listeners for the support!
Contact me: ⁠⁠[email protected]⁠⁠
Instagram: @thesundayshakeout
...more
22min
November 12, 2023Ep. 52 - Improving Year After Year | LONG-TERM Outlook
This week's episode of The Sunday Shakeout features a guide to how you can improve year-after year in the sport of running. Having a long-term outlook is extremely important to how your running career plays out. I hope you enjoy this episode of The Sunday Shakeout!
In this episode, I talk about:
Why having a long-term outlook is crucial

Some strategies to help you improve year-after-year, including consistency, learning from and building on past training, and avoid injuries
Thank you so much to all of my listeners for the support!
Contact me: ⁠⁠[email protected]⁠⁠
Instagram: @thesundayshakeout
...more
23min

FAQs about The Sunday Shakeout:

How many episodes does The Sunday Shakeout have?

The podcast currently has 171 episodes available.

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