Shows
The Running PublicTraining Tuesday: Marathon Race WeekKirk is making his marathon debut this weekend. We discuss the exact details of his taper, race week sleep and dietary plans, race morning routine and warm up, and his plan of attack for the race itself.
2025-06-181h 09
The Running PublicTraining Tuesday: How to Build a Training Plan (for Brakken)Last week we decided that Brakken needs to suck it, sign up for a race, and start training seriously. Today, we build him a 16 week training plan designed to address all the deficiencies he’s developed over the past few years of half-assed training.
2025-05-141h 17
The Running PublicTraining Tuesday: BK is Overseas and Just Really Needs to RaceAfter completing just 2 races in the past year, it is time for Brakken to sign up, show up, and get back to racing!
2025-05-0747 min
The Running PublicTraining Tuesday: Back From VacationKirk was in California crushing marathon workouts and big mountain runs. Brakken was in Sweden… cross training?
2025-04-0858 min
The Running PublicEpisode 502: Reminders Part TwoWe continue from where we left off last week with Kirk taking the lead on his most impactful takeaways from our early episodes.
2025-02-151h 41The Running PublicTraining Tuesday: “Stay Power” Is KingKirk just had his first track race of the year. The 5000m race distance reminded him of certain things that needed reminding and taught him a few things that needed teaching!
2024-08-281h 10
The Running PublicEpisode 460: Lisa Kraker Runs This TownThree years, 3000 miles, 1500 streets, and one stress fracture later, Lisa has become the first female (and second overall) to ever run every street in the city of Milwaukee. Find out what she learned, how she strategized, the best and worst of her experiences, and more!
2024-08-171h 41The Running PublicEpisode 454: Q&A w/ a Special GuestKirk and a surprise guest co-host answer your burning questions!
2024-07-271h 01
The Running PublicTraining Tuesday: 4 Listener Questions AnsweredHow to approach training when your life schedule is atypical
Are you leaving performance on the table due to imperfect nutrition?
How to execute Kirk’s favorite workout: Float Style Intervals
When executing a Split Long Workout, is short rest or longer rest between workouts better?
2024-07-2339 min
The Running PublicTraining Tuesday: Kirk Runs a Fast Half & What We LearnedMr. Kirk DeWindt got out on the roads and ripped a quick half marathon this past weekend. He had a less than ideal lead in, so what can we learn from this? Also, a brief Olympic Trials chat.
2024-06-251h 13
The Running PublicEpisode 442: Seven Important QuestionsWe take a deeper look at 6 listener questions + 1 question from Kirk himself! Todays topics include pacing a longer race, heat adjusted paces, anemia in runners, and cross training specifics (amount, type, intensity).
2024-06-141h 07
The Running PublicTraining Tuesday: It’s Getting Awfully Hot Out Here!The summer heat and humidity has officially arrived. Kirk bombed a workout this week and chances are you will, too! How should we approach our running during this season?
2024-06-0554 min
The Running PublicEpisode 422: Training Talk, Race Preview and Season GoalsBK & KD sit down for a chat about how their training is progressing, Kirk’s upcoming race, and what they’re planning for goal races this year.
2024-04-1351 min
The Running PublicEpisode 417: Brakken & Kirk vs ChatGPTWe run ChatGPT through this month’s Q&A questions in order to find out just how effective AI can be for run coaching.
2024-03-231h 49The Running PublicTraining Tuesday: Our Favorite Workouts of the Past MonthBrakken hits a quick recap of his race from Saturday, then the boys each list their three favorite workouts from the past four weeks of training.
2024-01-3145 minThe Running PublicTraining Tuesday: Your Questions Answered!The boys catch up after Kirk’s vacation and then answer nine very good questions submitted by you all during the past month.
2023-11-081h 06The Running PublicEpisode 381: Rich Ryan on “Cross Training”Rich and Brakken have a deep dive conversation about using Non Impact Cardio (cross training) as a performance enhancer RATHER than using it for only for rehab specific purposes. How can a runner use non running activities to noticeably improve their race performances?
2023-11-031h 47The Running PublicTraining Tuesday: Q&A with Brakken & LisaKirk is on vacation, so Lisa steps up and lobs listener questions for Brakken to knock out of the park!
2023-11-0149 minThe Running PublicEpisode 379: Eamon McKennaEamon was the team captain, and emotional leader, of UW OshKosh’s track and cross country teams when Kirk first arrived on campus as a freshman. After a stellar individual running career, he returned as a coach and has spent the last thirteen years leading the distance programs. Today he chats old running stories, his transition into collegiate coaching, and the challenges of coaching and recruiting in the day and age of social media.
2023-10-291h 39The Running PublicTraining Tuesday: Comeback Season?Brakken raced, and won, this weekend! What does it mean, if anything? Then, the boys answer a few listener questions.
2023-10-2459 minThe Running PublicEpisode 377: Lisa KrakerGet to know your second favorite host through the eyes of his wife! Lisa walks us through their journey from college to full time athlete to coach/father/podcaster/husband.
2023-10-211h 52The Running PublicTraining Tuesday: Musings on RacingIt is Kirk’s wedding week, so we’re keeping things light! Today we recap the 5k he just raced on the track and discuss our thoughts on racing, heat, pacing, and more.
2023-08-0157 min
The Running PublicTraining Tuesday: Brakken’s Race Report and TakeawaysSob story? Retirement? Embarrassment? Relief? We know Brakken had a tough day at the office in Pennsylvania this weekend and he breaks down exactly what happened, why, and what it means for him moving forward.
2023-07-191h 04
The Running PublicEpisode 347: Matt GrooseMatt was the best runner on Kirk’s college track team. He was a 4:00 miler and a 1:47 800m runner. In the twenty years since they last saw each, Kirk found OCR and trail racing while Matt dabbled in triathlon before becoming a National Record holder on the row and ski ergs. And today here they are, reunited on The Running Public!
2023-07-011h 56The Running PublicEpisode 341: Speed DatingBrakken and Kirk get to know each other on a much more intimate level by spending an hour grilling each other with Speed Dating questions.
2023-06-101h 31The Running PublicEpisode 335: The Boys Get REAL Introspective!One simple question about a race decision spawned 90 minutes of deep dive into why Brakken is the way he is, what the guys want out of running this year, and why sustainability matters so much in your fitness journey.
2023-05-201h 10The Running PublicTraining Tuesday: Brakken is Back!Brakken is back in the US and mostly recovered from jet lag! The boys catch up, talk Kirk’s race from this weekend, and sprinkle some training talk around as well.
2023-04-121h 00The Running PublicTraining Tuesday: Tyler JermannTyler Jermann joins Kirk for today’s Training Tuesday! They dive into half marathon and marathon training, float style intervals, breaking through plateaus, and some of Tyler's favorite training sessions.
2023-04-061h 18
The Running PublicTraining Tuesday: Veejay Jones’ Training ProgressionKirk is joined by Veejay Jones for todays training Tuesday! Kirk & Veejay get caught up on current life happenings & then dive into Veejay's training progression under different coaches & chat through his favorite workouts since picking up OCR in 2015.
2023-03-291h 31The Running PublicTraining Tuesday: Our Season GoalsKirk is back and Brakken is about to head out of country, so today is spent hashing out our goals and vision for racing in 2023.
2023-03-221h 13
The Running PublicTraining Tuesday: Two More Banging WorkoutsBrakken describes two of his most effective workouts for Speed (30/30 Advanced) and Compromised Running (Katie E). He walks you through why and how to implement these, how to make them flat or hill based, and how to adapt them to your own needs as an athlete.
2023-03-1433 min
The Running PublicEpisode 316: Shoe-lala!With Kirk gone, there is nothing to prevent Brakken from spending 70 straight minutes breaking down everythIng no one ever knew they needed to know about super shoes. What makes a super shoe? Are all super shoes truly super? Will any super shoe work for me? Are they legit for the trails? How do I go about finding the best one for me?
2023-03-111h 13The Running PublicTraining Tuesday: How to Train while Traveling / On VacationBoth Kirk and Brakken are heading overseas in the next month, so they’ve been working on adjusting their training plans in order to accommodate their travel. Seems like a perfect time to break it down on an episode! Whether you travel for work, with family, or for pleasure, this episode is for you!
2023-03-011h 07The Running PublicEpisode 312: Pre Vacation Q&AKirk and Jess are headed to Vietnam for two weeks, and there is no way they could relax and enjoy the trip knowing there are unanswered listener questions at home! So, Jess plays moderator while Kirk and Brakken get to work clearing the queue of some great questions which you all sent in over the past month or so.
2023-02-262h 05
The Running PublicTraining Tuesday: The Power of Purposeful Rehab and Non Impact CardioBrakken raced this past weekend and was pleasantly surprised by his fitness levels. The only possible explanation lies in the type of rehab work he’s done the past few months, so we dive into the nuts and bolts of it!
2023-02-151h 09
The Running PublicTraining Tuesday: What The First Spartan Race of the Year Means for Us AllWe break down Kirk’s awesome weekend of racing and talk about his takeaways from the first Spartan event of 2023 (how the course looked, what the obstacles were like, penalty loop setups, rumors for the season, etc).
2023-02-011h 14
The Running PublicEpisode 143: Meet Your Hosts Double FeatureIt’s been two years since we released our “Get to Know Your Hosts” and we have new listeners who don’t know us as well as the OG listeners do. Since Brakken is out sick, we’re rereleasing those two episodes as one double feature episode today. Brakken is part 1; Kirk is part 2. Enjoy, and we’ll be back to our regular scheduled programming on Friday!
2022-11-153h 53
The Running PublicEpisode 138: Tyler JermannTyler is a 2:12:40 marathoner working full time and training in Kirk’s neck of the woods, up in Minnesota. Hear how a mid-pack college runner transformed himself into a monster marathoner. Plus, he has trail and ultra aspirations!
2022-10-081h 47The Running PublicTraining Tuesday #128: Threshold Chat & Ultra TrainingJustin Hamilton’s most recent episode sparked a lot of questions regarding training for an Ultra, so we’re answering them today! But first, a little soapbox action from Brakken about armchair coaches and threshold definitions ;)
2022-07-271h 15
The Running PublicEpisode 121: Darla O’ConnorAs Brakken recovers from surgery, Masters stud Darla joins Kirk for a one-on-one dive into what makes her so dominant at 54 years young!
2022-06-121h 38
The Running PublicTraining Tuesday #121: BK Post-OpBrakken had surgery and Kirk took full advantage of the opportunity to ask a loopy Brakken all the tough questions about his mindset and future in running!
2022-06-0946 minThe Running PublicEpisode 117: Listener Submitted Q&AWe have much to discuss today, from Brakken’s new injury to a bunch of fantastic listener questions. Enjoy!
2022-05-141h 52
The Running PublicEpisode 114: Emergency Q&AWe have an open mic and a backlog of listener questions, so let’s do this thing! Brakken tries to fight through training induced brain fog while also showing off his impressively bad math skills.
2022-04-231h 57
The Running PublicTraining Tuesday #113: A Little Q&A ActionKirk took down a course record this weekend while Brakken chased some nostalgia. They also answer some of your top recent, and not so recent, questions.
2022-04-131h 13
The Running PublicTraining Tuesday #109: SLO Recap + Things We LearnedKirk raced again and, surprise, he’s still super fit! Today we go in depth on the things this race taught us and how you can be better for it.
2022-03-151h 18
The Running PublicEpisode 107: Q&A + Bachelor GossipRandom episode content? Yup. Great info about training and Kirk’s Bachelor days? Double yup.
2022-03-051h 39
The Running PublicTraining Tuesday #107: Kirk Raced!Kirk raced. He learned some stuff. We tell you all about the stuff. Also, a discussion on incline intervals during race week!
2022-03-011h 17
The Running PublicEpisode 106: Couples Therapy with Dr KrakerRoles reverse as Kirk drops in for a running therapy sesh with the esteemed Dr Brakken Kraker!
2022-02-251h 29
The Running PublicEpisode 105: Couples Therapy with Dr. KirkDoc DeWindt welcomes Brakken and Running to his therapy couch in order to help them work on their relationship. They make some great progress in today’s session!
2022-02-191h 26
The Running PublicTraining Tuesday #104: Training Through SicknessKirk is sick. Brakken just had COVID. It feels like the entire world is either coming down with or just getting over something. How should we approach training while sick??
2022-02-081h 11
The Running PublicEpisode 100: Cali SchweikhartCali Schweikhart joins us for our 200th episode, and we couldn’t ask for a better guest to represent everything the Running Public stands for! Her story is one of athletic pursuits, personal demons, health challenges, and continuing redemption. Oh, and she’s teaming up with Brakken to attempt a world record a week from now!
Enjoy the episode and thank you all so much for the support over these past two years!
2022-01-142h 08
The Running PublicTraining Tuesday #100: Spartan Series ChaosBrakken and Kirk break down and react to Spartan’s big Age Group and Elite Series announcement. This is about as close to a hot take episode as you’re going to get!
2022-01-111h 15
The Running PublicTraining Tuesday #99: 2021 Year In ReviewKirk and Brakken recap their highs and lows from 2021 and then preview what is in store for 2022. Thanks for being here with us the entire time!
2022-01-041h 14
The Running PublicTraining Tuesday #97: The Fundamentals - Quality WorkoutsKirk raced this weekend, so we begin with the recap before moving into what we all love about training: The Quality Workouts!
2021-12-141h 19
The Running PublicTraining Tuesday #96: Brakken’s Ultra + WC RecapBrakken hobbles to the mic to recap the Tennessee Mile, then the boys break down the Spartan World Championship.
2021-12-071h 10
The Running PublicTraining Tuesday #95:The Fundamentals - MWLRThe Mid Week Long Run, or Medium Long Run, is one of our favorite types of runs. Get pumped to dive into this little rascal!
FYI, we start with a chat about Brakken’s upcoming Ultra before breaking down the Spartan World Championship race, also this coming weekend. Skip to 42:10 to get right to the MWLR talk.
2021-11-301h 09
The Running PublicTraining Tuesday #94: The Fundamentals - Long RunsLong Runs should be a staple of most runners’ programming, but we often let these slide out of use. Let’s refresh to ourselves why they are so important!
We talk a good bit about Brakken’s race, so skip to 30:00 if you want just the Long Run info!
2021-11-231h 09The Running PublicEpisode 93: Our Philosophy of TrainingKirk and Brakken each take on the same questions they’ve been asking other coaches during the past few Philosophy of Training episodes. Let’s see how they hold up under the pressure!
2021-11-201h 41
The Running PublicEpisode 86: Kirk’s Road to RecoveryAs our listeners well know, Kirk has been away for two weeks. Today, he opens up about everything he’s been dealing with. This is a heavy, personal episode. Our Training Tuesday will be released Friday.
2021-09-281h 32
The Running PublicEpisode 82: McCauley KrakerThe faster Kraker joins us for a story of running, injury, potential, setbacks, rock bottom, and rebirth. This is one you won’t want to miss!
2021-08-271h 37
The Running PublicTraining Tuesday #80: Q&A ContinuedWe ran out of time last week, so we’re finishing up the Q&A today! We have some great topics, ranging from race cramping to blood flow restriction training, plus Kirk tries to navigate the choppy waters of purchasing a camper while recording a podcast.
2021-08-171h 36
The Running PublicTraining Tuesday #78: How to Assess Your Race PerformanceTraining built to race day, but now the race is over. What do you do now? The first thing every runner needs to do is assess their performance in a non biased manner. Easier said than done!
Excuses vs factors. Positives and negatives. Luck vs execution. Lack of toughness vs lack of fitness.
We use Kirk’s race this past weeks to walk you through how to approach your after action report and what to do with the information!
2021-08-031h 41
The Running PublicTraining Tuesday #70: Slumps and Heat TrainingToday is a two-part episode. In part one we follow up on the idea of being in a "running slump". We had so much feedback after Brakken talked about his personal slump that we felt it was necessary to continue the conversation! In part two we discuss training in the heat and humidity. Tis the season for miserable running weather, so let's attack it together! Part two starts at 31:20.
2021-06-081h 06
The Running PublicTraining Tuesday #66: Chit Chat with Kirk and BrakToday is a look behind the scenes to what a typical conversation between Kirk and Brakken looks like. No agenda, no specific topics, just talking about races and training. However, the second half features Brakken making a bold statement about doing nothing but Compromised Running for the rest of the year and detailing why and how he plans to do so!
2021-05-041h 18
The Running PublicEpisode 63: Dr Fred ClaryFred Clary is a Chiropractic Neurologist, World Record holding Power Lifter, and a goldmine of knowledge about maximizing the potential of the human body. Today we look into the role strength training plays in unlocking your endurance potential. Be warned: Brakken filled an entire page with notes while recording this episode. This is one you will want to listen to with a pen and pad in hand!
2021-04-091h 51
The Running PublicTraining Tuesday #62: All About Super Shoes!The super-shoe era is officially here, so Doctor Kraker went into the lab to test out the Nike Alphafly against two "typical" racing shoes in order to get clear data that shows exactly how much these new shoes affect your running. Along the way we hit the following:
What is a super shoe?
How does the carbon plate work?
How do they affect pace at Mile, 5k, 10k, Half Marathon, and Marathon distances?
Should they be legal?
2021-04-061h 06
The Running PublicEpisode 62: Lisa Kraker - Running for HappinessBrakken's wife, Lisa, finally joins us today! Lisa hates racing. Hates it. She also can't stand easy runs, training schedules, and scripted quality workouts. We discuss how she structures her training and life in order to keep running a purely enjoyable and therapeutic exercise.
2021-04-021h 15
The Running PublicTraining Tuesday #61: Kirk's Vegas RecapKirk raced in Las Vegas this past weekend while Brakken commentated the Savage Race in Georgia. They have several takeaways from the two races that could be difference makers for athletes moving forward!
The power of purposeful cross training
How truly awful it is to race in sand
The importance of a plan for attacking rigs
Having the correct mentality for racing under the new pandemic style of races
2021-03-301h 03
The Running PublicEpisode 54: Where Are You In Your Running Progression?So often we hear, "I've been running for 3 years now and I'm just not getting any better. I think I've hit my ceiling." Endurance sports are the LONG game, and it is important to keep your personal progression in perspective. Brakken and Kirk walk us through their Running Progression today in order to show how difficult it can be to know what phase you're in until afterwards! They trade stories and anecdotes back and forth that remind us of a few important facts:
We track fitness in DECADES, not years or months.
When we stagnate, that doesn't mean...2021-02-051h 43
The Running PublicTraining Tuesday #49: Mental FlexibilityWe preach "the process" on this podcast (plan, periodize, execute, etc), but life isn't all about linear progressions. Races pop up, opportunities present themselves, and plans sometimes need to get changed. Kirk and Brakken are each going through that right now, so today they dive into the importance of not being held captive by your training plans. Mental flexibility is an important skill that the best athletes in the world share; here's how to enact it yourself!
2021-01-0546 min
The Running PublicEpisode 39: BK Talks Spartan's EvolutionKirk interviews Brakken about Spartan's evolution as as race, brand, and company. From a grassroots movement to a worldwide phenomenon, Spartan Race has essentially created a sport out of thin air and Brakken was there to witness it from the beginning. Today is filled with nostalgic memories, old race stories, critiques and compliments for Spartan's business model, and much more!
2020-10-161h 25
The Running PublicTraining Tuesday #32: Preparing for OCR StarsThere is a lot of buzz around Hunter McIntyre's new virtual competition, OCR Stars, so we decided to walk you through everything you need in order to prepare for and dominate this competition! We analyze Hunter's tenancies as an athlete and coach in order to flesh out the details of what the events could look like. We then give you the training specifics needed to attack those specific type of events. Get listening and then get training!
2020-09-0858 min
The Running PublicEpisode 33: Veejay JonesThe youngest, and arguably best, athlete in the sport of OCR takes us on his journey from 13 year old wunderkind to 21 year old phenom. Get to know the young man behind the legend!
Also, Brakken does his best to sabotage the episode by not knowing the start time and Matt Kempson makes a surprise guest appearance.
2020-09-041h 49
The Running PublicDeload Weeks vs Tapering vs PeakingThese three terms are always talked about, sometimes understood, and rarely implemented correctly. Today we fix that! We break down what each term means, discuss why and when you would use it, then give you real examples of how to implement it correctly!
2020-09-011h 05
The Running PublicEpisode 32: Continuing Our Q&ATuesday's Q&A episode only covered half of your questions so we are powering through today! This episode might have the most wide ranging topics we've ever covered. We start with different approaches for dealing with and sourcing sponsors, progress to a debate between OCRWC and Spartan World Championships, touch upon some training nitty-gritty, then finish up with our dream jobs and play F-M-K with Beni, Hunter, and Matt B Davis. Buckle up!
2020-08-281h 30
The Running PublicTraining Tuesday#30: Listener Submitted Q&AWe had an overflowing inbox this week so it was time for a Q&A session! With virtual races coming up we have a lot a marathon strategy and pacing questions. From there we run the gauntlet from strength training and dynamic warm ups to HR zones, burn out vs fatigue, and of course a little bit of compromised running. Don't miss Kirk's bear attack story!
2020-08-251h 20
The Running PublicEpisode 31: Hunter's All StarsHunter McIntyre swings by to announce the launch of his new Virtual Race Series: OCR All Stars. With 4 competitions and a minimum of $31,000 in prize money, this will be the biggest paying race of 2020 and it doesn't forget about the Age Groupers! We also chat about his athletic goals for 2021, his plans to run a 4:30 mile in the next few months (while weighing over 200 lbs), partying with the Backstreet Boys, and his life advice for everyone this year.
2020-08-211h 20
The Running PublicTraining Tuesday #29: Our Biggest Mistakes as RunnersKirk and Brakken have a combined 45 years of Endurance Training between the two of them. That is a LOT of chances to screw up! Today they talk through the 6 biggest mistakes they've made in their running careers, from not testing things out until race day to trying to match their rivals in training. Some stories are funny, others are cautionary, but they all will help you avoid the biggest pitfalls runners tend to make!
2020-08-181h 08
The Running PublicEpisode 30: Ian HosekIan Hosek is the mind behind Hosek Performance Engineering (and endurance coaching company) and the 5th place finisher at the 2019 Spartan World Championships. Ian joins us to talk about his development as both athlete and coach, starting with his mindset as an engineer and continuing through his work at the Nike Campus (where he helped test the Vaporfly and Alphafly prototypes) and as a professional endurance athlete. We finish up with a "debate" on the efficacy and merits of Compromised Running.
2020-08-141h 58
The Running PublicTraining Tuesday #28: Pros Invest in Their BodiesWe wrap up our "Things Pros Do" series by taking a look at how Pros keep their minds and bodies healthy. Professional Athletes leave nothing to chance when it comes to ensuring that they will be at the start line in great health and fitness, so why should we be any different? Pros focus on 3 things above all else: Prehab, Rehab / Recovery, and Mental Health. We break these 3 areas down and discuss how you can invest in your body like a Pro.
2020-08-111h 30
The Running PublicEpisode 29: Olympian Jess O'ConnellThe duo behind GRIT Coaching stop by today to talk about the Professional Athlete's mindset. Jess O'Connell represented Canada at the 2016 London Olympic Games and co-founded GRIT coaching with Faye Stenning. We asked Jess to talk to us about mindset during this season where most races have been cancelled, as she had her 4 year dream of qualifying for another Olympics stripped from her due to COVID-19. We got way more than we asked for, as she led us on a two hour journey through the the mindset and focus needed to be an Olympic-level athlete.
2020-08-071h 57
The Running PublicTraining Tuesday #27: Pros Make Every Move for a ReasonContinuing our "Things Pros Do" series, we move from workout planning to workout execution. Pro athletes do not do ANYTHING randomly. They approach their training like a game of chess. Every workout is done for a very specific reason and is often completed in order to set up a future workout. We break down motivation, training vs exercising, using goals to create a training plan, and balancing training and life, among many other topics!
2020-08-041h 12
The Running PublicEpisode 28: Ryan KentRyan Kent has been a at the top of the OCR scene for the past 6 years, but 2020 has been unlike any other year for him. With the pandemic making it impossible to earn a living through race results, Ryan has reinvented himself. Working full time, with his first baby on the way, he is in the best shape of his life and ready to unleash that fitness upon the first race that re-opens. Today we touch upon balancing training and work, eating disorders and racing weight, his training philosophy, goals for the 2021 season, and what life will look like...2020-07-312h 03
The Running PublicTraining Tuesday #26: Pros Prepare For WorkoutsToday we kick off a mini-series: Things Pros Do. This series will shed some light on the "little things" that we all can be doing in order to maximize our running potential.
The first thing all Pro athletes do, that not everyone else does, is prepare for EVERY single workout, and not just by getting some coffee in them and stretching out! From advanced planning, to mindset and data driven workouts, the pros just do it correctly - and now so can you!
2020-07-281h 11The Running PublicEpisode 27: Listener Submitted Q&AGenerally, we do our Q&A episodes on Training Tuesday, but this one had so much good info that we bumped it into a full episode! The theme that emerged from the questions sent in was Recovery and Deload Weeks, but we also touch upon Pacing, Shoes, Lifting, Master's Runners, and Treadmill Training.
2020-07-241h 55
The Running PublicTraining Tuesday #25: Are You Mentally Tough Enough to Race?Races are almost a foreign concept at this point in time! It's been months since most people have toed the startline. Are you feeling mentally unprepared for the demands of race day? Mental toughness is a perishable skill - if you don't use it you lose it! Today, we talk about using it: how to schedule these days, what the workouts should look like, and our favorite "turn yourself inside out" sessions.
2020-07-211h 04
The Running PublicEpisode 26: Rise Up with Kacey McCallisterKacey McCallister had both legs amputated just below his hips as a six year old. From there he became an All-State wrestler, competed as a dual sport Division 1 athlete, took 7th in the wheel chair division at the Boston Marathon, and has completed more than 20 Spartan Races. He joins us to discuss resiliency and the power of failure, as well as giving us an unintentional wake up call to be tougher than we currently believe we can be.
2020-07-171h 39
The Running PublicTraining Tuesday #24: The Power of Doubles & Non Impact VolumeOur last interview with Cole Derosa brought in a boatload of questions about two things Cole does regularly: he does two workouts per day and he builds volume through circuit work. Today's episode is a breakdown of the concepts of doubling up on your workouts and using non-impact training styles to add "running" volume to your week: why you should try it, how it works, specific workouts to implement, and how to fit extra workouts in your busy schedule.
2020-07-1455 min
The Running PublicEpisode 25: Cole Derosa - The Age Group MasterCole Derosa is employed full time in the US Military, trains in the middle of the day in Florida heat and humidity, arrives to his hotel after midnight the night before most races, and doesn't have a hill within 200 miles of his home. How does this 48 year old man consistently show up and prove himself to be arguably the greatest Age Group athlete in the sport of OCR? Today we find out!
2020-07-101h 54
The Running PublicTraining Tuesday #23: Virtual Race Weekend RecapWe recap this past weekend's festivities, highlighting top performers and handing out prizes to 4 lucky, random racers!
2020-07-0741 min
The Running PublicEpisode 24: Richard Diaz - Diaz Human PerformanceRichard Diaz has been coaching and advising athletes of all sports and levels longer than most of us have been alive. Diaz is known for his ability to analyze and improve running form, posture, cadence, efficiency, and economy, as well as for working with some of the best athletes in the sport of OCR. Today he walks us through his revolutionary approach to Endurance Training, details his journey as a coach and researcher, and whets our appetite for his new book, Training the Dark Side.
2020-07-031h 55
The Running PublicTraining Tuesday #22: Race Strategy & MindsetIt has been a LONG time since most of us have had the opportunity to race, which might lead to being a bit rusty. Today we explore the different race strategies that are proven to be most effective, broken down into whether you are an Open / Age Group Athlete looking to run your best race or a Competitive athlete seeking your best finishing position. We talk pacing, mindset, pain management, strategy, and more. The first few minutes are specific to the Virtual Races coming up this weekend (Beer Mile and Burpee 10k). At the 27:15 mark the "real" racing talk...2020-06-301h 20
The Running PublicEpisode 23: Ryan Atkins - Part 1From World Champion Unicyclist to World Champion Ultra Runner, Ryan Atkins has made a living out of finding unique sports and mastering them. In this episode he details his rise as an athlete, his unique ability to recover between herculean efforts, the difficulty/honor of being a 5x World Championship runner-up, and what lead to his early 2020 race success.
2020-06-241h 29
The Running PublicTraining Tuesday #15: Warm Up & Cool DownCan Kirk and Brakken talk for over an hour about Warming Up and Cooling Down? YUP.
Why you should do it. How long it should last. Specific protocol for doing it properly based on your race type. That's it. Seriously, how could someone make this entertaining for over an hour??
2020-05-121h 06
The Running PublicEpisode 15: Meet Your Hosts Part 2 - Kirk DewindtSpartan Pro Athlete. Entrepreneur. Bachelorette Alum. Stud Bass Fisherman. We all know the Kirk we see today, but how did he get here? Today's episode takes you from Kirk's youth as an underdeveloped soccer stud, through his trails and tribulations in his college years, to the (semi) finished product we all know and love!
2020-05-011h 55
The Running PublicEpisode 14: Meet Your Hosts Part 1 - Brakken KrakerKirk takes the helm today and interviews our very own Brakken Kraker on his journey from a jack of all trades youth to a top level endurance athlete and coach.
2020-04-241h 58
The Running PublicEpisode 11: Jack BauerOCR stat guru Jack Bauer swings by to talk all things OCR. Highlights include:
Jack's lifelong quest to break 2:00 in the 800m
OCR Mount Rushmore
The mentally toughest athletes in the sport
Finding the next great crop of racers
Racing weight
Pooping mid-race and still beating Brakken
2020-04-031h 42The Running PublicTraining Tuesday #6: Listener Submitted Q&AThis week Kirk asked the Public to send their burning questions and they more than responded! This episode is dedicated to answering those questions! Some highlights include:
Pre-Race and Mid-Race nutrition
Do Ultra runners need to work on Speed?
Where in the training week should a runner do strength work?
Mileage vs Time on Feet?
Mid-run poops
Split shorts vs spandex
2020-03-101h 00
The Running PublicEpisode 6: What We Learned in JacksonvilleThe Jacksonville Spartan Sprint taught us a few important lessons about what really matters in OCR and off road racing. Kirk and Brakken analyze the race and give you the tips and advice you need in order to ensure that your 2020 race season goes according to plan! They also give an important PSA to the running community: Watch the US Marathon Olympic Trials! It will be broadcasted live on NBC and NBC Sports at 12:00p EST. You won't regret it!
2020-02-281h 02
The Running PublicEpisode 5: Jacksonville Spartan PreviewThe 2020 Spartan US National Series kicks off this weekend in Jacksonville Florida! Kirk and Brakken discuss the race course, weather, favorites & underdogs, and predictions.
2020-02-2153 min