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The Fast and Free PodcastA New Study Confirms What Running Coaches Have Said For Years About Run MileageHigher mileage as a runner might not just make you fitter (in the traditional sense), but it might just be the reason you’re still strong when everyone else is falling apart late on race day. TAKE THE MARATHON READINESS QUIZ NOW:https://marathon-readiness-quiz.scoreapp.comIn this video, I wanted to break down a new study examining whether higher lifetime and seasonal mileage helps runners maintain running economy under prolonged fatigue. Not just VO₂ max. Not just top-end speed. But efficiency when tired.Ie. What we runners often refer to as "dura...
2026-02-1811 minThe Fast and Free PodcastYou Need To Be Running SlowerAre your easy runs actually helping your marathon build, or are they just adding fatigue without actually moving the needle?Runners often obsess over Easy Pace more than almost anything else in training. Zone 1, Zone 2, heartrate caps, pace calculators, RPE charts etc. But most training plans never explain what those zones actually represent, where the lines blur, or why overthinking easy running can very easily erode your consistency and confidence. That confusion often leads to second-guessing workouts that were honestly probably just fine in the first place.TRAINING FOR A MARATHON? TAKE THE MARATHON READINESS...
2026-02-1609 minThe Fast and Free PodcastTraining For Boston Without Overcooking, with Dakotah Popehn (Lindwurm)In this episode of the Fast & Free Podcast, Brant sits down with Dakotah Popehn (Lindwurm), current Puma-sponsored professional, two-time Grandma’s Marathon champion, Team USA Olympian, and long-time member of Minnesota Distance Elite, to talk about what it actually takes to grow into a world-class marathoner over time. Rather than treating marathoning like a simple equation of workouts-to-results, Dakotah breaks down the real skill: restraint. They dig into why “crushing training” can be a trap, how athletes quietly leave their race in long runs and key sessions, and what it looks like to consistently stack solid blocks without chasing perfec...
2026-02-1354 minThe Fast and Free PodcastExplaining the Difference between Continuous Tempo and Cruise IntervalsContinuous tempo or cruise intervals: which one actually builds your threshold better? Runners throw these terms around constantly, but most training plans never explain the structural differences between them, why they create different physiological stress, or when one makes more sense than the other. That confusion often leads to workouts that miss the mark entirely.TAKE THE MARATHON READINESS QUIZ NOW:https://marathon-readiness-quiz.scoreapp.comIn this video, I wanted to break down the difference between Continuous Tempo and Cruise Intervals (often times referred to as "broken tempo" or "threshold repeats"), explain what each...
2026-02-1119 minThe Fast and Free PodcastExplaining: The Norwegian MethodIn this mini audio episode of the Fast & Free Podcast, Brant breaks down the Norwegian double threshold method—one of the most discussed and most frequently misapplied training systems in modern distance running. While often presented as a shortcut to elite fitness, Brant explains why copying this approach blindly is one of the fastest ways for runners to stagnate, get injured, or drift into chronic “gray-zone” training.The episode traces where double threshold training actually comes from, how it was originally intended to function, and why restraint—not intensity—is the defining feature most runners miss. Bran...
2026-02-0916 minThe Fast and Free PodcastExplaining: Marathon PaceIn this mini audio episode of the Fast & Free Podcast, Brant breaks down marathon pace—what it actually represents, how it should feel in training, and why it often feels radically different late in the race. While runners are frequently told to “run marathon pace,” far fewer are taught how to identify it accurately or apply it appropriately within a training cycle.The episode explores where marathon pace sits physiologically, how it relates to easy running and tempo work, and why context matters more than any single number on a watch. Brant explains how marathon pace i...
2026-02-0924 minThe Fast and Free PodcastExplaining: How To Train For a MarathonIn this mini audio episode of the Fast & Free Podcast, Brant outlines a clear, principle-driven framework for training toward your best marathon—whether you’re preparing for your first or refining your approach after previous attempts. Rather than prescribing a rigid, one-size-fits-all plan, the focus is on understanding the why behind marathon training decisions so athletes can adapt intelligently as fitness, experience, and life demands evolve.The episode walks through how to determine readiness for marathon training, how long a build should realistically last, and how to decide how many days per week to run base...
2026-02-0922 minThe Fast and Free PodcastExplaining: IntervalsIn this mini audio episode of the Fast & Free Podcast, Brant breaks down one of the most commonly misunderstood areas of run training: interval and repetition work. While most runners are told to “do their intervals,” far fewer understand what those sessions are actually training—or how easily they can be misapplied.The episode unpacks Jack Daniels’ Interval Pace (I-Pace) and Repetition Pace (R-Pace), clarifying the distinct physiological purposes behind each. Brant explains how interval workouts are designed to raise your aerobic ceiling by targeting VO₂ max, while repetition work improves running economy, mechanics, and efficiency...
2026-02-0913 minThe Fast and Free PodcastExplaining: Tempo RunsIn this mini audio episode Brant breaks down one of the most misunderstood components of endurance training: tempo work. Drawing from both exercise physiology and real-world coaching experience, he unpacks what tempo training is actually targeting, why it matters, and how it fits into long-term performance development.The episode explores the science behind Jack Daniels’ T-Pace and the Norwegian double-threshold model, clarifying what’s happening at LT1 and LT2 and why so many runners misapply tempo sessions. Brant walks through common mistakes that sabotage progress—running too hard, misunderstanding effort, or treating tempo as a generi...
2026-02-0924 minThe Fast and Free PodcastExplaining: Easy RunsIn this mini audio episode of the Fast & Free Podcast, Brant Stachel breaks down one of the most misunderstood—and most important—elements of endurance training: easy running. Brant walks through the physiological role of easy running, including aerobic development, capillary density, and mitochondrial growth, while addressing common mistakes that hold runners back—especially the tendency to run easy days too hard. He outlines practical ways to identify the correct easy pace using heart rate, RPE, and context, and explains why consistency at truly easy intensities is what allows harder sessions to actually work.⸻
2026-02-0926 minThe Fast and Free PodcastFrom a 3:05 PR to the Next Step: Re-Thinking the Path to Sub-3 with Dr. Landon GallowayIn this episode of the Fast & Free Podcast, Brant sits down with Dr. Landon Galloway to unpack a Houston Marathon build that resulted in a 3:05 personal best—and the complicated emotions that come with progress falling just short of a long-term goal. Together, they explore how experienced runners navigate the tension between outcome and process, how to assess a race honestly without spiralling, and why maturity in sport often means knowing when not to immediately return to the marathon well.The conversation dives into what it looks like to balance ambition with perspective, especially when chasing an ar...
2026-02-0945 min
Inspired Soles276. Brant Stachel | Fast and Free Author on Mindset Training for Endurance AthletesGot feedback about this episode? Send Carolyn a textI’m joined by high-performance running coach, mental performance coach, endurance athlete, and author Brant Stachel.Brant’s new book, Fast and Free: Mindset Training for Endurance Athletes, explores what it really means to train your mind with the same intention and structure as your body — without losing the joy that brought you to the sport in the first place.We talk about managing nerves and pressure, building confidence over time, and navigating those inevitable moments in training and racing when things start to feel h...
2026-02-031h 11The Fast and Free PodcastFrom Setbacks to Team Canada: A Flag Football Journey with Clara BeaudoinIn this episode of the Fast and Free Podcast, you'll discover how to handle setbacks with resilience, why adaptability is the key to high performance, and the mental frameworks that keep elite athletes moving forward despite adversity. Brant takes a step outside the marathon world to sit down with Team Canada Flag Football player Clara Beaudoin, who shares powerful insights into managing anxiety with action as an athlete, the importance of mental awareness, and how to cultivate confidence through consistency and self-belief. Her story highlights the significance of enjoying the process, staying connected to your purpose, and the unexpected...
2026-01-311h 00The Fast and Free PodcastFrom Setbacks to Team Canada: Clara Beaudoin’s Flag Football JourneyIn this episode of the Fast and Free Podcast, you'll discover how to handle setbacks with resilience, why adaptability is the key to high performance, and the mental frameworks that keep elite athletes moving forward despite adversity. Brant takes a step outside the marathon world to sit down with Team Canada Flag Football player Clara Beaudoin, who shares powerful insights into managing anxiety with action as an athlete, the importance of mental awareness, and how to cultivate confidence through consistency and self-belief. Her story highlights the significance of enjoying the process, staying connected to your purpose, and the unexpected...
2026-01-311h 00
The Marathon Podcast#113 Brant Stachel: Professional Mental Performance Coach & Run Coach20% off STRAVA annual subscription with code "KRISTIAN"Get a discount on FlexBeam by using the link below or use discount code "WARWICKRUNS": https://rechargehealthas.sjv.io/55GAPbStart your free Musicbed trial today: https://fm.pxf.io/kristianwarwicBrant Stachel is a high-performance running and mental performance coach who has worked with athletes ranging from six-hour marathoners to 2:12 men and 2:36 women. He has coached 24 athletes who have represented Canada internationally including previous The MarathonPodcast guests Kieran Lumb a...
2026-01-281h 29The Fast and Free PodcastHow She Ran a 12-Min PR at Houston (2026 Houston Marathon Recap) with Kassie HarrisIn this episode of the Fast & Free Podcast, Brant Stachel sits down with marathoner Kassie Harris just days after the Houston Marathon—where she dropped a massive 12-minute PR and beat her Boston Qualifying time by eight minutes.Kassie takes us through her long arc with the marathon: starting back in 2012, burning out after a quick run of races, then returning a decade later only to get derailed by recurring lower-leg injuries and “stock plan” training that pushed too much volume and intensity at the wrong time.From there, the conversation gets practical. They break down w...
2026-01-1653 minThe Fast and Free PodcastThe Power of the Running Community with Corey TurnbullIn this episode of the Fast & Free Podcast, Brant Stachel sits down with endurance athlete and coach Corey Turnbull to talk about late starts, hard lessons, and what actually matters in long-term development.
Corey shares how he found running later in life as a way to manage anxiety, and how the running community became a place of real connection and support. From memorable races to costly training mistakes, he reflects on the experiences that shaped his approach to both racing and coaching.They dig into why runners often underestimate their fitness, the role of pa...
2026-01-0944 min
The Fast and Free PodcastWriting My Book on Mental Toughness Changed EverythingIn this episode of the Fast & Free Podcast, Elaina flips the script and puts Brant Stachel in the hot seat to unpack a big milestone: his newly released book on mental performance for endurance athletes. Brant shares how the idea took shape, what surprised him most about the writing and self-publishing process, and why he chose a practical, narrative style over a textbook approach. They dive into the real mental battles athletes face—pressure, nerves, confidence swings, and the story we tell ourselves when things get hard. You’ll hear Brant’s definition of mental toughn...
2025-12-2446 minThe Fast and Free PodcastHow She Turned a Stress Fracture & DNF Into a 2:46 Marathon and 6:18 50-Mile UltraIn this episode of Fast and Free, Brant turns the mic toward Elaina to explore a running journey shaped by grit, setbacks, and the kind of durability you can’t fake. They talk about the early days of running without structure, the string of breakthrough marathons that proved she had real potential, and the tough moments that nearly derailed everything — from a DNF at Grandma’s to discovering a 75% stress fracture that left her in a full leg cast and rebuilding her trust in her body from the ground up.What makes her story land isn’t just the...
2025-11-241h 04The Fast and Free PodcastHow She Turned a Stress Fracture & DNF Into a 2:46 Marathon & 6:18 50-Mile Ultra with Elaina RaponiIn this episode of Fast and Free, Brant turns the mic toward his wife Elaina Raponi to explore a running journey shaped by grit, setbacks, and the kind of durability you can’t fake. They talk about the early days of running without structure, the string of breakthrough marathons that proved she had real potential, and the tough moments that nearly derailed everything — from a DNF at Grandma’s to discovering a 75% stress fracture that left her in a full leg cast and rebuilding her trust in her body from the ground up.What makes her story land i...
2025-11-241h 04The Fast and Free PodcastMentorship Over Metrics: Why Real Life Coaching Still Matters with Elaina RaponiFor the first time, Fast & Free Performance Coach Elaina Raponi takes the mic to interview Brant Stachel, co-founder of Fast & Free Coaching. Together, they explore the messy, rewarding, very human side of coaching — mentorship, patience, communication, and why slowing down might be the fastest way to grow.They share candid stories from years of coaching runners of all levels, lessons from their mentors, and what it really takes to build athletes for the long run — not just the next race.Relevant LinksGet coached by Brant – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/G...
2025-11-101h 11The Fast and Free PodcastMentorship Over Metrics: Why Real Life Coaching Still MattersFor the first time, Fast & Free Performance Coach Elaina Raponi takes the mic to interview Brant Stachel, co-founder of Fast & Free Coaching. Together, they explore the messy, rewarding, very human side of coaching — mentorship, patience, communication, and why slowing down might be the fastest way to grow.They share candid stories from years of coaching runners of all levels, lessons from their mentors, and what it really takes to build athletes for the long run — not just the next race.Relevant LinksGet coached by Brant – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Get co...
2025-11-101h 11The Fast and Free PodcastTrail Smart: The Aerobic, Technical, and Mental Skills Behind Ultra Success with Matt UrbanskiIn this episode of the Fast and Free Podcast, Brant Stachel sits down with ultrarunner, coach, and Team RunRun co-founder Matt Urbanski to explore the mental and physical mechanics of going long—really long. From UTMB to Hardrock to 24-hour loops, Matt has raced some of the toughest courses in the world, and just weeks before this conversation, represented Team USA at the IAU 24-Hour World Championships, covering 255 kilometers in one day.Brant and Matt dive deep into the unique demands of ultra and trail running—from mastering downhill technique and training the aerobic engine to b...
2025-10-2749 minThe Fast and Free PodcastTrail Smart: The Aerobic, Technical, and Mental Skills Behind Ultra Success with Matt UrbanskiIn this episode of the Fast and Free Podcast, Brant Stachel sits down with ultrarunner, coach, and Team RunRun co-founder Matt Urbanski to explore the mental and physical mechanics of going long—really long. From UTMB to Hardrock to 24-hour loops, Matt has raced some of the toughest courses in the world, and just weeks before this conversation, represented Team USA at the IAU 24-Hour World Championships, covering 255 kilometers in one day.Brant and Matt dive deep into the unique demands of ultra and trail running—from mastering downhill technique and training the aerobic engine to b...
2025-10-2749 minThe Fast and Free PodcastThe Psychology of Recovery: Reframing Setbacks with Martina NadeauIn this episode of the Fast and Free Podcast, Brant Stachel sits down with runner and coach Martina Nadeau to explore what it truly takes to rebuild confidence after a catastrophic injury. Two weeks before the 2022 NYC Marathon, Martina was diagnosed with a stress fracture that forced her to stop running completely. But instead of spiraling, she reframed the setback—learning to swim, committing to cross-training, and slowly rebuilding both her body and her mindset.Brant and Martina dive into the psychological side of injury recovery—navigating phantom pains, running by effort instead of pace, and learning to trus...
2025-10-131h 00The Fast and Free PodcastThe Psychology of Recovery: Reframing Setbacks with Martina NadeauIn this episode of the Fast and Free Podcast, Brant Stachel sits down with runner and coach Martina Nadeau to explore what it truly takes to rebuild confidence after a catastrophic injury. Two weeks before the 2022 NYC Marathon, Martina was diagnosed with a stress fracture that forced her to stop running completely. But instead of spiraling, she reframed the setback—learning to swim, committing to cross-training, and slowly rebuilding both her body and her mindset.Brant and Martina dive into the psychological side of injury recovery—navigating phantom pains, running by effort instead of pace, and learning to trus...
2025-10-131h 00The Fast and Free PodcastFrom Youth Champion to Olympic Hopeful: The Story of Thomas NobbsIn this episode of the Fast and Free Podcast, Brant Stachel sits down with one of Canada’s fastest-rising marathoners, Thomas Nobbs. With personal bests of 63 minutes in the half and 2:15 in the marathon, Thomas is chasing the dream of representing Canada at the LA 2028 Olympics—all while balancing 200km training weeks and a full-time career.Thomas opens up about the highs and lows of his journey: from the pressure of being a national youth champion, to hitting rock bottom with injuries and disordered eating in college, to rebuilding stronger than ever. Brant and Thomas also...
2025-09-2959 minThe Fast and Free PodcastFrom Youth Champion to Olympic Hopeful: The Story of Thomas NobbsIn this episode of the Fast and Free Podcast, Brant Stachel sits down with one of Canada’s fastest-rising marathoners, Thomas Nobbs. With personal bests of 63 minutes in the half and 2:15 in the marathon, Thomas is chasing the dream of representing Canada at the LA 2028 Olympics—all while balancing 200km training weeks and a full-time career.Thomas opens up about the highs and lows of his journey: from the pressure of being a national youth champion, to hitting rock bottom with injuries and disordered eating in college, to rebuilding stronger than ever. Brant and Thomas also...
2025-09-2959 minThe Fast and Free PodcastConfidence, Consistency, and the Joy of Running with Jess HadleyIn this episode of the Fast and Free Podcast, Brant Stachel sits down with running coach and athlete Jess Hadley to dive into the mental side of endurance sports. From building confidence in workouts to shifting how we approach long runs, Jess shares her journey of embracing mindset shifts that take pressure off performance and bring joy back to the process. Together, Brant and Jess unpack how reframing workouts, finding balance, and trusting your training can unlock better results on race day—and make the sport more sustainable and enjoyable along the way.About the Guest...
2025-09-1554 minThe Fast and Free PodcastConfidence, Consistency, and the Joy of Running with Jess HadleyIn this episode of the Fast and Free Podcast, Brant Stachel sits down with running coach and athlete Jess Hadley to dive into the mental side of endurance sports. From building confidence in workouts to shifting how we approach long runs, Jess shares her journey of embracing mindset shifts that take pressure off performance and bring joy back to the process. Together, Brant and Jess unpack how reframing workouts, finding balance, and trusting your training can unlock better results on race day—and make the sport more sustainable and enjoyable along the way.About the Guest...
2025-09-1554 minThe Fast and Free PodcastFrom Limiting Narratives to Peak Performance with Dr. Cassidy PrestonIn this first episode of the Fast and Free Podcast, Brant Stachel sits down with sports psychologist Dr. Cassidy Preston to explore the power of competitive identity and mental performance in endurance sports. From rewriting limiting narratives to developing an alter ego, Brant and Cassidy break down how athletes can reframe their mindset to perform at their best on the ice, the trails, or the marathon course. You’ll also hear insights on balancing data with intuition, protecting your mind from “junk food” thoughts, and how to truly enjoy the sport you love.About the Guest...
2025-09-0258 minThe Fast and Free PodcastFrom Limiting Narratives to Peak Performance with Dr. Cassidy PrestonIn this first episode of the Fast and Free Podcast, Brant Stachel sits down with sports psychologist Dr. Cassidy Preston to explore the power of competitive identity and mental performance in endurance sports. From rewriting limiting narratives to developing an alter ego, Brant and Cassidy break down how athletes can reframe their mindset to perform at their best on the ice, the trails, or the marathon course. You’ll also hear insights on balancing data with intuition, protecting your mind from “junk food” thoughts, and how to truly enjoy the sport you love.About the Guest...
2025-09-0258 min
Pre-Zero Sports TalkThe Psychology of Winning with Brant StachelSend a textIn this episode, host Sid Bensalah interviews Brant Stachel—psychotherapist, massage therapist, and high-performance coach—on the overlooked mental side of athletic success. From Olympic hopefuls to weekend runners, Brant shares how mental resilience, emotional safety, and process-driven growth unlock true potential.You’ll hear Brant’s journey from struggling athlete to performance coach, practical frameworks like IGNITE for mental strength, and why focusing on “we-go” instead of ego builds better teams.Whether you're an athlete, coach, or simply looking to sharpen your mental game, this episode delivers real stories, science-back...
2025-06-031h 05
All Things EnduranceEpisode 31: Coaching Considerations Regarding Disordered Eating with Guest Brant StachelIn this episode of All Things Endurance, host Rick Prince chats with running coach and psychotherapist, Brant Stachel. Regarding his work as a psychotherapist, his focus is on sports performance and disordered eating. As both an endurance coach and disordered eating specialist, Brant brings a unique and very informed perspective to this very important topic. Below are some of the main topics that Brant discusses:1. Could you tell our listeners about your background?2. Disordered eating is becoming more of a topic these days. What does disordered eating encompass?3. Do you think that endurance...
2025-05-0941 min
West Coast Ultra PodcastThe Brant Stachel EpisodeJoining the podcast this week, all the way from Canada, is fellow Team RunRun coach and psychotherapist Brant Stachel.Brant and I met when I started coaching with Team RunRun. He brings a powerful combination of skills, coaching a wide range of athletes from Olympians to 6+ hour marathoners. He is also a strength and conditioning coach, massage therapist, and psychotherapist specialising in sports performance and eating disorders. We cover all that and more during our conversation.What we talked about:His early running days and involvement in coachingThe impact...
2025-01-101h 15
The Terminal MileTrackie Radio-The Terminal Mile-Episode 49-Fall Is...Marathons And X-CountryForget your apple pie, your pumpkin spice, your flannel shirts, and your changing leaves, fall is about 2 things, Marathoning and Cross Country racing. On this week’s show we chat about both, with special guest Leslie Sexton, who talks about her upcoming return to the Scotia Toronto Waterfront Marathon, and her experience with Athletics Ontario and the women’s race distance, and Declan White of Trinity Western University discusses his relationship with cross, the upcoming CIS champs and more...Oh yeah, there’s a new episode of #TrackFactOrFiction with Brant Stachel, guaranteed to please the coffee fiend in us all.
2016-10-0739 minThe Terminal MileTrackie Radio-The Terminal Mile-Ep. 46- Olympic Wrap Up and #TrackFactOrFictionThe Summer Olympic Games, the pinnacle of track competition, are over, and I think that there are a lot we can take away from our performances in Rio, both medaling and otherwise. To help us break it all down this week, our in house run pundit Jeff Costen joins us. Also on this week’s show, we try something new as Brant Stachel sits down with us to chat about some running myths, as we put them to the test in #TrackFactOrFiction.
2016-08-2629 min