Melissa Kendter - Podcast Details

Shows

The Performance Podcast63: Recovery Is a Skill and Here’s How to Build ItIn this episode, we dive into the less obvious signs of under-recovery, and why your nervous system, not just your habits, might be the missing piece. But first, we chat about what 5 key aspects to focus on if you're knee-deep in a fall marathon prep. Then, we break down what recovery actually means, how cortisol and hormone shifts affect your sleep and progress, and why fueling and stress perception play a bigger role than you think.Whether you’re an endurance athlete, a lifter, or just someone trying to train with intention, this episode will help you re...2025-08-0620 min

The Performance Podcast62: The Foundations of Wellness: Sleep, Energy, Lifestyle & StressIn this episode, we’re breaking down the four pillars of wellness: sleep, energy balance, lifestyle habits, and stress management. You’ll learn why quality sleep is the foundation for hormone balance and recovery, how to build sustainable energy throughout your day, and simple lifestyle anchors that help you feel more grounded and consistent. We’ll also dive into proven tools to manage stress — from breathwork to boundaries — so you can build resilience and stay steady even in busy seasons. Whether you're looking to reset your routine or deepen your wellness habits, this episode will meet you where you are.2025-07-3133 min

The Performance Podcast61: Lifting weights, movement mastery - how to start, why it's safe, plus a mindset resetIn this episode, we break down one of the most misunderstood parts of training, lifting heavy. Whether you're a runner, a beginner, or someone looking to build strength safely, you'll learn how to start lifting with proper form, build confidence under the bar, and use science-backed strategies like progressive overload and optimal rest.We’ll cover everything from movement mastery to how many days a week you actually need to train, and why heavy lifting isn’t just safe, but essential for long-term performance, injury prevention, and metabolic health.To close, we shift into a 10-min...2025-07-2426 min

The Performance Podcast60: In-Season Vs Off-Season Strength TrainingToday we discuss the difference between in-season and off-season weight training when training for a half or full marathon. Whether you’re gearing up for race season or just wrapped up a big goal race, knowing how to adjust your strength work can improve your performance, recovery, and longevity. And what's cool is - it's not that complicated!www.trainmk.com@melissa_kendterSources:Balsalobre-Fernández et al., 2018NSCA Essentials, 2016Rønnestad & Mujika, 2014van Gent et al., 2007 2025-07-0413 min

The Performance Podcast59: Marathon Nutritionist Kristy BaumannToday we're joined by Marathon Nutritionist: Kristy Baumann, Registered Dietician and 13 time marathoner. Whether you're training for your first half marathon or trying to hit a PR in the marathon, or just want longevity in the sport of running what and how you eat can make or break your performance.Today we talk about how to fuel properly through all phases of training, biggest mistakes endurance athletes can make and what to do, as well as how to navigate the added challenges of summer heat and hydration.🔗 Kristy Baumann 🔗 https://www.ma...2025-06-2026 min

Knight Fit125. Melissa Kendter: Social Media Reset, Her Mission, Her Journey and Answering Your Questions!In this episode I sit down with the lovely Melissa Kendter for the SECOND time to catch up on all things social media resets, her running journey, her mission as an online creator and athlete as well as to answer some of your submitted questions. This is an engaging and interesting listen! Find Melissa at:Instagram: @melissa_kendterKnight Fit Newsletter: https://docs.google.com/forms/d/e/1FAIpQLSfCtKO3K9q-JwO71v9vmmnY_jBL4764eggc6qm-CbZ9lWJP8A/viewform?usp=sf_link...2025-06-1648 min

The Performance Podcast58: Running Smart in the Heat - Summer Strategies for Stronger RunsWhether you're training for a fall marathon, trying to maintain your base, or chasing some summer speed, this episode is all about training smarter, not just harder, in the heat. Today we dive into the physiology of heat training, hydration strategies, mental and physical adaptations, and how to leverage heat as a performance enhancer instead of a performance killer.www.trainmk.com 2025-06-1023 min

The Performance Podcast57: Hybrid Training Basics 101Hybrid training is a fitness approach that combines endurance training (like running, cycling, swimming) with strength training. The goal is to develop cardiovascular endurance, muscular strength, power, and overall athleticism. In this episode, we discuss hybrid training basics, how to maximize both as a beginner and experienced, some examples of weekly setups, and what to know. 🏋🏽‍♀️ Need help with your training?🔗 www.trainmk.com 2025-06-0616 min

The Performance Podcast56: Why tackling the shorter distance races can be your marathon secret weaponToday we'll be exploring strategic advantages of focusing on shorter races and developing a strong aerobic base and how those are crucial steps toward marathon success.www.trainmk.com 2025-06-0119 min

The Performance Podcast55: Mastering the Art of Effort-Based Training — Running by FeelOne of the most powerful tools in a runner's toolkit: running by feel. Running by feel means pacing and adjusting your effort based on internal cues: breath, heart rate, muscle fatigue, mental focus, instead of external metrics like GPS pace or heart rate data. According to a 2016 study in Frontiers in Physiology, perceived exertion is closely linked to physiological markers like lactate levels and heart rate, making it a reliable indicator of exercise intensity (Marcora et al., 2016). Running by feel is one of the most underrated skills in our sport. It helps you train smarter, recover better, a...2025-05-1427 min

The Performance Podcast54: Working Out in a Fatigued State — Should You Push or Pull Back?Today we're diving into a topic that every athlete, recreational or competitive, has faced at some point: what should you do when you approach a workout in a fatigued state? Maybe you didn’t sleep well or maybe yesterday’s session is still lingering, or maybe you’re just returning to training and everything feels like a grind. So the question becomes: Do you push through? Scale back? Skip it entirely? Let’s unpack it.www.trainmk.com 1:1 CoachingNew 5K and Half Marathon Programs on the Moves App📲 ⁠@meli...2025-05-0615 min

The Performance Podcast53: Boston Marathon + Science of Hydration & FuelingIn this episode, I’m sharing my Boston Marathon experience from Hopkinton to Boston. Then we’re diving into the science of fueling and hydration — specifically, electrolyte depletion: what it is, why it matters for performance, and how you can stay ahead of it. Whether you’re training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go the distance.www.trainmk.com@melissa_kendterBurke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports...2025-05-0125 min

The Performance Podcast52: Ask your coach series - Maintain Pace, Energy Drinks, Coaching IngredientsToday’s episode is part of the “Ask Your Coach” series!We kicked things off with a quick life update as I move closer to race day in Boston, then jumped into some rapid-fire questions from the community, including:How to maintain pace late in a raceAre energy drinks helpful before long runs or races?The key ingredients to successful coachingWhether you're training for your first 5K, your next half marathon, or aiming to crush another marathon, there’s always room to grow.Take the next step tow...2025-04-1434 min

The Performance Podcast51: Do Colder Temps Affect Running Performance?Do colder temps affect running performance? Throughout this podcast, we'll answer the question of do you run slower in the cold, and offer some tips on how to mitigate that effect during winter training. Train with me on Moveswww.trainmk.com/linksResearch 2025-02-0812 min

The Performance Podcast50: Heel Striking + Building Mileage SafelyToday we start with an ask your coach question: is heel striking bad? Then we get into how to increase running mileage safely (specifically for distance running). You've probably heard conflicting responses, so today we take a dive into each!• heel striking , over-striding• how to increase running mileage safely 🎙️Rate, review, and subscribe on your podcast app of choice!📲 trainmk.com➡️ @melissa_kendterhttps://pubmed.ncbi.nlm.nih.gov/32813597/https://pubmed.ncbi.nlm.nih.gov/19197207/ 2025-01-2127 min

The Performance Podcast49: How to Run Longer Without Getting TiredToday we explore more than 10 effective tips for running without getting fatigued. While there's no one-size-fits-all solution for endless energy on your runs, there are proven strategies that can greatly boost your endurance. Tune in as we dive deep into these helpful techniques. Check out the links below if you need guidance with your hybrid training!👉 Train with me!📲 @melissa_kendter 2025-01-1018 min

The Performance Podcast49: Your newest Moves coachThe next chapter is here and it's only getting better! This has been a long time coming, but I am thrilled to finally share that l've joined the Moves App as a trainer and coach! Moves is truly special, there's something for everyone at every stage of your fitness journey. There's so much in store, but we're starting with a celebration as a community coming together for the Tighter Together challenge. Let's get moving! ⁠Tighter Together Challenge Sign Ups⁠2025-01-0203 min

The Performance Podcast48: 3 Tips to Make a Running Comeback & Are Warmups NecessaryAsk your coach series: How to make a running comeback? And are warm-ups really necessary?Whether it was an injury, a major life change or an unplanned extended break that kept you sidelined, now is the time to focus on moving forward with your running! We cover 3 tips for runners making a comeback, AND, why warm-ups are necessary.www.trainmk.com/links 2024-12-1118 min

The Performance Podcast47: Ask your coach series - Defined Body, Post Marathon TrainingWelcome back to an ask your coaches series! I chose the first 3 topics that were given to me, and boy did they pack a punch! Fitness is not black and white, we're all unique individuals, so we broadly tackle one at a time using science-backed information and studies, as well as personal experience from myself and athletes I work with. Let's dive in!1- getting a defined body, build a well-rounded body2- getting back into a routine / running post marathon3- cycle syncing www.trainmk...2024-12-0440 min

The Performance Podcast46: Improve Fatigue ResistanceHave you ever ran a half marathon or full marathon and burned out the last few miles? Today we're going to take a deep dive into four ways to improve your fatigue resistance.There are four main variables when it comes to running performance: running economy, lactate threshold, VO2Max, and fatigue resistance. Today we are focusing on that fatigue resistance to better our chances at endurance events, like the marathon.www.trainmk.com 2024-11-2717 min

The Performance Podcast45: Long Run Tips, Mindset, & PreparationEach person's long run will vary depending on your experience level, what you are training for, your goals, or maybe you want to get out there log some miles and build to your running fitness. Either way, there are a few key areas to consider when getting long run ready: mindset, nutrition, and running gear. Today we take a bigger dive into getting your mind ready to cover the distance and build appropriately. Whether you're just starting your running journey, or more experienced, today's podcast is for you!www.trainmk.com/links@me...2024-11-0636 min

The Performance Podcast44: Behavior change and how it relates to exerciseHow fitness goals are accomplished relates to the daily behaviors and choices a person makes. Getting moving and continuing to move, like behavior change, is a goal-driven process. The choices we make will either support or detract from the journey. And changing health behaviors becomes a complex and progressive experience influenced by a number of factors that will take effort, but the reward is always great. www.trainmk.com @melissa_kendter 2024-10-2321 min

The Performance Podcast43: Strength Training for RunnersWhy should runners strength train? Today we cover some science-backed topics as to why strength training is a vital part of the piece of the puzzle. If you want to because a stronger, faster, and more an ache-free runner, you need to start picking up some weights. But, understanding the why and how is key to sticking with it.www.trainmk.commelissa_kendter 2024-09-2437 min

The Performance Podcast42: Marathon training tips for beginnersRunning 26.2 miles, or 42 kilometers, is a big athletic feat that requires preparation, strategic planning, and a well thought out plan tailored to you, so that you have a successful marathon build and remain injury free. We delve into the ins and outs of marathon training, then dive into 8 tips on how to prep, both mentally and physically, to have a successful training cycle. @melissa_kendter Apply for Coaching Go to Supplements to fuel performance: code "melissa" 2024-09-2024 min

The Performance Podcast41: Shin splints and navigating the three pillars of healthIn today's episode we open up with an athlete's question in regards to shin splits and then take a deep dive into navigating the three pillars of the health triangle to help you unlock your potential with performance and general well-being: physical, mental, and social. www.trainmk.com/links @melissa_kendter 2024-09-1320 min

The Performance Podcast40: Transitioning from the half to full marathon, beginner tipsTransitioning from the half to the full - what you need to know for beginner marathon training. It's so important to tackle the shorter distances as a runner before jumping into the longer distance races. You’ll sharpen your strength as a runner, sharpen your skills as a runner, sharpen your speed as a runner, so that your in the best shape to go into a half marathon training block to then a full marathon! If you’re ready to tackle that first marathon, I’m supremely happy you’re learning to transition from the half marathon to the full mar...2024-09-0325 min

The Performance Podcast39: Training fatigue - what's normal, what's not and how to manage itTraining fatigue is a super common component of building mileage whether it’s for a marathon, half marathon or triathlon. We’re requesting that each week the body do just a bit more, which requires breaking the body down to build it up. Theres a fine dance when training for a big endurance event of accumulation of fatigue but then balancing that with proper recovery to keep showing up week after week. So today we delve into marathon training fatigue - when your runs suddenly feel very HARD. Is it growth fatigue or burnout? www.trai...2024-08-2225 min

The Performance Podcast38: Fuel to optimize your trainingReframing our mind from food as calories to food as FUEL.Nutrition for runners and hybrid training, and people putting in a lot of work is a complex topic with so many variables, but at the core, the principles remain the same. What makes my body feel good and WHY? How will this help my body recover and how will this help my body perform at its best? Enough nutrient dense foods to help the body repairEnough calories to support your workoutsEnough protein to prevent muscle lossEnough fat to keep your joints healthyEnough carbs...2024-08-0126 min

Knight Fit47. Melissa Kendter x Knight Fit PodcastOne of my favorite episodes yet! I had the honor of chatting with Hybrid icon Melissa Kendter about running, strength training, mobility, proper fueling, overtraining, her schedule, her goals and SO much more! You will learn so much in this episode. Thank you, Melissa!Find Melissa at:Instagram: @melissa_kendterWebsite: www.trainmk.comKnight Fit Newsletter: https://docs.google.com/forms/d/e/1FAIpQLSfCtKO3K9q-JwO71v9vmmnY_jBL4764eggc6qm-CbZ9lWJP8A/viewform?usp=sf_linkSAVINGS:2024-07-221h 08

The Performance Podcast37: Stay long-term focused as a runner to keep making progressWhen it comes to running, when it comes to fitness, success takes TIME! There is no instant gratification, we have to be in it for the long haul. And with smart, effective training, anyone can make huge leaps in fitness and running performance over a long period of time. So in today's episode we cover just that! www.trainmk.com 2024-07-1926 min

The Performance Podcast36: Should You Train to Failure?To train to failure or not? In the quest for physical fitness and muscular development, one controversial topic often emerges in discussions among fitness enthusiasts, gym goers and professionals alike: training to failure. In this podcast we'll explores the scientific evidence surrounding training to failure, what it is, the pros and cons, and examine if it’s the best way to achieve your goals. www.trainmk.com/links @melissa_kendter 2024-07-0418 min

The Performance Podcast35: Maintain & Build Muscle While RunningToday, we’re breaking down how to preserve muscle mass while training for a half or full marathon—or during periods of high training volume. It is possible to build endurance without sacrificing strength. The goal? To become your strongest, most resilient self— running better, feeling stronger, and reducing your risk of injury along the way.🏋🏽‍♀️ Need help with your training?🔗 www.trainmk.comResources:https://pubmed.ncbi.nlm.nih.gov/20885197/https://pubmed.ncbi.nlm.nih.gov/36078489/https://pmc.ncbi.nlm.nih.gov/articles/PMC683...2024-06-2728 min

The Performance Podcast34: Pairing Running & Lifting, how? Hybrid Athlete TrainingHow Do You Combine Running and Weightlifting?It’s a question that’s become increasingly popular over the past several years—as more runners discover the strength and injury-prevention benefits of lifting, and more lifters recognize that cardio supports heart health, endurance, and recovery. If your goal is well-rounded fitness and long-term health, this is where hybrid training comes into play.Hybrid training isn’t new—it’s essentially concurrent training, blending two different modalities like distance running and strength training to build both power and endurance. In this episode, we break it all down into practical, acce...2024-06-1345 min

The Performance Podcast33: Time hacks to fit training into your schedule and growth mindsetMost of us are recreational runners and athletes juggling training with work, family, and everyday responsibilities. In today’s episode, we’re diving into time-saving strategies to help you stay consistent with your running and workouts, even when life gets hectic.We’re also wrapping up with a conversation on the growth mindset—what it is, why it matters, and how adopting it can transform not just your training, but your entire approach to challenges.www.trainmk.com/links 2024-06-0517 min

The Performance Podcast32: Running paces explained and zone 2 trainingRunning itself might be simple - just run! But today we're going to go a bit deeper about running paces, running terms and what they mean such as: easy running, recovery runs, steady state runs, threshold/tempo runs, and VO2Max runs, so that you can maximize your efforts. 15 minutes into the podcast, we go into more detail on what easy-effort running truly is, or zone 2 training. www.trainmk.com/links 2024-05-3032 min

The Performance Podcast31: Aerobic vs anaerobic, long run tips, and components of a great training planIn today's episode we first start by talking about when you learn how to train at the appropriate level, you can change your training for the BETTER. And when you fuel and hydrate around your long runs, your performance will SOAR. Then we end with three components of a great training plan. www.trainmk.com/links 2024-05-2236 min

The Performance Podcast30: Goal setting and staying dedicated to the processHave you ever looked at someone and thought: “How do they have so much ‘motivation' with running and lifting?" The Reality is that motivation is a CHOICE everyday; deliberate decisions and thoughts. On today's episode we get into tips on how to remain dedicated and setting yourself up for success with goals. www.trainmk.com 2024-05-1618 min

The Performance Podcast29: Ways to make training more effective, how to adjust after a poor nights sleep and how to keep running strongIn today’s “Ask Your Coach” episode, we start with three simple ways to make your training more effective. Then, we dive into how to adjust your training after a poor night’s sleep, followed by two key strategies to help prevent injury and keep you running strong.www.trainmk.com/links 2024-04-3016 min

The Performance Podcast28: Eating for EnduranceEating sufficient foods will not only make you feel overall better, but can also help you run better too. Food is a source of energy, and energy is exactly what runner's need. Eating quality nutrients and hydrating well is one of the most important pieces of having a great training block and the race day you want! In this podcast, we touch on how eating healthy doesn’t mean removing entire food groups from your meals or restricting your calories by any means. What it actually means eating in a way that helps you feel good, boosts yo...2024-04-1125 min

The Performance Podcast27: The Effects of Running - Pros and SonsThe Effects of Running: Pros & Cons. From your very first run to years of consistent training, running impacts your body in powerful ways. In this episode, we dive into how running affects your body over time—what changes in the beginning, what adaptations happen with consistency, and everything in between. We’ll break down the key benefits, along with potential risks, so you can train smarter and stay healthy.https://www.trainmk.com/2024-04-0326 min

The Performance Podcast26: Race pace, how to choose a marathon goal paceAre you thinking about running a marathon or half marathon? Setting a marathon goal pace is incredibly important for a successful race. In this podcast, I’ll dive into the importance of setting a marathon pace goal, the art of mastering it, setting realistic goals for yourself, pacing charts and everything in-between. Setting a pace goal is not just about picking a random number. It can significantly impact your performance, training and overall race experience. www.trainmk.com https://www.instagram.com/melissa_kendter/2024-03-1028 min

The Performance Podcast25: Mind to muscle connection and advance training techniquesToday's episode is all about maximizing our efforts in the gym and breaking through any strength training plateaus! We first chat about what is the mind to muscle connection, its benefits, as well as some misconceptions. Then delve into advance training techniques to up the intensity during out workouts if you're an avid gym-goer (whether at home or at the gym!). www.trainmk.com/links @melissa_kendter 2024-02-2137 min

The Performance Podcast24: Muscle Soreness - What Is It and How to Ease It?Muscle Soreness 101. Whether it’s from running or strength training, muscle breakdown is what signals the body to rebuild stronger. We know that consistent workouts are key to better health and fitness, but post-workout soreness can sometimes make us question everything.In today’s episode, we break down why muscle soreness happens, what level of soreness is considered normal, and practical tips to help minimize and recover from it—so you can stay consistent and keep progressing.www.trainmk.com 2024-02-0926 min

The Performance Podcast23: Running tips to remain consistent and succeed as a new runnerSimple tips to help you succeed as a runner. There are no 'insider secrets,' just a few simple strategies that can help anyone looking to get started and stay consistent in the sport of running.Follow these tips to start running, achieve your goals, avoid injury and enjoy your miles.trainmk.com/links 2024-02-0230 min

The Performance Podcast22: Long run recovery tips & methodsToday we delve into some key ways to recover after a long run. Long runs are no doubt a crucial part of your training plan. The miles are important, but recovering well from the work is key to continue training well. ⁠⁠www.trainmk.com/links⁠⁠ ⁠⁠https://www.instagram.com/melissa_kendter/⁠2024-01-2225 min

The Performance Podcast22: Long run recovery tips & methodsKey ways to recover after a long run! Long runs are no doubt a crucial part of your training plan; the miles are important, but recovering well from the work is key to continue training. Plus a little life / business update in the first few minutes - don't worry, we have a lot of exciting things coming in the future! ⁠www.trainmk.com/links⁠ ⁠https://www.instagram.com/melissa_kendter/⁠2024-01-1929 min

The Performance Podcast21: How to hit faster paces, daily protein in-take and dressing in cold temps for runningHow to Run Faster, Fuel Better, and Dress for Cold Weather. After a recent poll on Instagram, I took the top three questions and dove deeper into each in today’s episode. We cover:How to hit faster paces and improve speed for longer distancesIdeal daily protein intake for runnersHow to dress for cold-weather running, including a breakdown by temperature rangeWhether you're chasing a PR or just want to feel more confident in your training, there's something here for you.www.trainmk.com...2023-12-2954 min

The Performance Podcast20: Running shoe rotation, what is it and why it's a mustToday's episode is all about running shoe rotation and why it's a must for your training. We'll get into exactly what it is and the benefits such as: lowering your injury risk, makes your shoes last longer and optimizes your performance in each run (and race!). Ig: @melissa_kendter Website: www.trainmk.com 2023-12-1424 min

The Performance Podcast19: Base building, a key component to unlocking your running potentialWhat is base-building and what are the benefits of it in regards to your running? If you’re looking to improve your overall fitness or race performance, one of the most important things you can do is build a good running base. Base building is the foundation of aerobic fitness, and it’s a key part of any race training program. In today's episode, we delve into the art and science of base building, unlocking the secrets that will have your next training cycle feeling better than ever. www.trainmk.com https://www...2023-12-0419 min

The Performance Podcast18: 7 habits to adopt today to hit your gym goals more effectivelyWhat happens when you get injured, lose functional capacity, or burn out on a repetitive program that was suppose to help you get the body composition results you wanted? Or maybe it has gotten you the body goals you wanted, but now your burnt out or lost functional capacity in life, and are no longer able to sustain it? What unfortunately happens is you lose the progress you made because you sacrificed fun, variety, and most importantly, moving in ways that are satisfying and beneficial in life. The goal should be two-fold: always feel co...2023-11-2222 min

The Performance Podcast17: Overcome a fitness setbackIf you’ve been on your fitness journey for some time, it’s likely you have experienced an obstacle to your training in one way, shape or form. That's life, it's normal and it happens. But a setback does not need to derail your entire fitness journey. Think of a setback as a time to grow, build mental toughness and to learn about your mind and body. The beauty of fitness is that its multifaceted and we can adapt to the new changes (and challenges) that have come our way. 2023-11-1521 min

The Performance Podcast16: Nutrition for Runner's -What You Need to KnowIn today's episode we chat about nutrition for runner's and hybrid athlete's and the importance of eating quality food, getting sufficient nutrients and how the "best" way of eating, is the way that works best for YOUR body. Your nutrition needs as an endurance athlete are different from that of a sedentary person. Some topics in order:Are you eating enough nutrient dense foods to help the body repair? Are you eating enough calories to support your workouts?Do you need to eat right after a run? Do you need to eat something before a workout? If so...2023-10-1928 min

The Performance Podcast15: Fat loss and what you need to knowFat loss and what you need to know. First, we differentiate between fat loss and weight loss, then we get into adopting healthy sustainable lifestyle habits that will support your healthy living; afterwards, we jump into the scientific research for fat loss: calories, nutrients, strength training, cardio and everything in-between, and then finish off the episode by debunking some fat loss myths. Remember, there's no quick fixes, there's no magic pill, just behavioral & lifestyle changes to promote overall health and well-being that work for YOU. www.trainmk.com/links 2023-09-2034 min

The Performance Podcast14: How to taper for a marathon: what it is and everything you need to knowIn today’s episode, we cover all the essentials of the marathon taper— what it is, why it’s crucial, and how to implement it effectively. The taper is a vital part of any marathon training plan, yet it’s often one of the trickiest phases to get right.This period allows your body to recover and adapt to the months of hard work you’ve invested, helping you arrive at race day feeling fresh, strong, and ready to perform your best.www.trainmk.com 2023-09-0721 min

The Performance Podcast13: Run workouts, speed work and everything you need to knowLet's chat about the different speed workouts and run workouts to elevate your running performance! If you want to get fitter, faster, stronger, then you must put in the appropriate work. In today's episode, we're going to be talking about the best run workouts to improve your running fitness and ideas on how to incorporate them, from beginners to intermediate and advance.2023-08-3030 min

The Performance Podcast12: Behavior change and movement for wellbeingOn today's episode we first chat about behavior change and how it can impact out fitness journey, then we dovetail into movement for our overall well-being as well as the difference between movement and exercise.2023-08-2320 min

The Performance Podcast11: What are cutback weeks in running? What are strides? And how to implement them both correctlyWhat if I told you that taking a step back and intentionally reducing your training load (volume) could actually lead to greater gains and improved performance, especially while training for endurance event. Today we are going to start by talking about what cut back weeks are in running, as well as, how and why you should incorporate them appropriately into your training plan. We also touch on what they are NOT. Then we delve into what are STRIDES, how, when and WHY every runner should incorporate them into their weekly running, the benefits gained and what they are not. 2023-08-1625 min

The Performance Podcast10: Proper Running Form: Top Essential Tips and TechniquesReady to elevate your running game? Whether you’re a seasoned marathoner or just starting out, mastering your running form is crucial to unlocking your full potential—running more efficiently, preventing injuries, and feeling stronger with every step.In this episode, we break down the key elements of proper running form, including posture, foot strike, cadence, and breathing techniques. You’ll learn practical tips and drills that you can start applying right away to improve your mechanics and enjoy smoother, more comfortable runs.www.trainmk.com 2023-08-0919 min

The Performance Podcast9: Diet culture debunkedToday we are delving into what "diet culture" is, the toxicity of it, the harmful lies around it, but then we jump into how we can reframe and shift our mindset, as well as, shift the standards to live more optimally for us as individuals www.trainmk.com 2023-08-0224 min

The Performance Podcast8: Train hard but recover harder, movement, mindfulness and sleepDo you feel like you have to be doing exactly what "person X" is promoting, even though you are not a fan of that type of fitness? In this podcast, we're going to briefly touch on finding your fitness game changer for long-term success in YOUR fitness journey, as well as the fact that you CAN get fit doing multiple types of fitness, especially when you enjoy it. However, the bulk of this episode is dedicated to optimizing recovery for improved fitness. This is not going to be your typically "stretch, ice bath, foam roll" recovery podcast. We're digging...2023-07-2632 min

The Performance Podcast7: Training through mental fatigue, running safety and optimize post-run recoveryThese were topics polled from the community to be discussed: should you eat after a run, tips on how to stay safe and feel safe on a run, as well as training through mental fatigue and tips on how to keep going when training gets HARD. www.trainmk.com 1:03 - post run fueling 3:21 - running safety tips 11:58 - tips to conquer mental blocks during training 2023-07-1919 min

The Performance Podcast6: Body comp, weight training to maximize your goals and body comp as endurance athletesThis isn't your normal body comp chat! Delving into what body composition is, how to maximize your efforts for YOU, how exercise selection impacts your goals and what to focus on as endurance athletes and runners. www.trainmk.com 2023-07-1317 min

The Performance Podcast5: Running Shoes 101Let's talk about running shoes! This is the most widely question I get asked. Have you ever walked into a running store and been intimidated and overwhelmed? Every runner is advised to go to a running shoe store to get "properly fitted for a pair of running shoes..." but why and what does that mean? In this episode we briefly dive into different running shoes and break down the certain types, shoe rotation, general terminology and more. www.trainmk.com 2023-07-0518 min

The Performance Podcast4: Lagging muscle group? Try these training tips.Today we're going to delve into some training tips to maximize muscle growth in areas that may be lagging! It’s really common to have a muscle group which are less developed than others. Unfortunately, it’s often the muscles we most want to grow the most that are the areas we struggle with. So here are common issues for lagging muscle groups that can easily be fixed, which we're going to chat about today: training technique not for that muscle group stopped a working set well before failure, going well beyond failure and/or have a poo...2023-06-2819 min

The Performance Podcast3: Fueling for Endurance RunnersCarbs, protein, fat! Eating while running, what? When? Learn how to optimize your performance so you can go the distance and hit PR's! Today were going to be covering fueling for long distance events such as the marathon or half marathon, carb loading in the days before the race, as well as pre-race or long run nutrition, intra-race or intra-run fueling and post race or post long run recovery fueling. This show features training conversations to elevate your thinking about your training, so that you can make wiser decisions with your running to optimize your performance and hit PR's!2023-06-2124 min

The Performance Podcast2: New Runner Q&A (pace, effort, distance, and more)Are you a new runner or looking to get back into the sport after a long break? This episode is for you! We tackle questions to help you get started, run comfortably, and develop an amazing lifelong habit. Today I focused on listener generated questions that I polled from you guys!If I am just getting started, how do I know what pace I should run or should I run by heart rate?How do I establish a consistent running habit?I'm super into weight training, I know may way around the gym, but I want to pick...2023-06-1428 min

The Performance Podcast1: Health Benefits of Consistently Strength TrainingToday we're taking a deep dive into the health benefits of resistance training. We'll be covering strength training for runners, injury reduction, how it can help our mental health, improve bone density, metabolism, sleep, chronic disease and more. We're going to be debunking some myths and chatting about how more is not always better, and that finding the right balance for you is key. Strength training is for EVERYONE. 2023-06-0819 min

NEVER SETTLE PODCASTEP 57: The Biggest Fitness Myths & How To Overcome ThemMelissa's Mission: Helping women build strength in their minds and bodies, becoming the best version of themselves reaching their fitness goal, debunking fitness myths, overcoming fitness roadblocks.The Biggest Fitness Myths & How To Overcome Them, with Fitness Professional Melissa Kendter—Looking for a way to transform your health routine? This episode is for you! Melissa Kendter is an online star and fitness professional empowering women and humans worldwide. Approachable, honest and authentic, you'll love her thoughts, personal journey and approach to well-being and how to overcome any myth or hurdle and triumph for a lifestyle, not a d...2022-10-2023 min

Run Lift MomWhy Cross Training is Important for Runners with Melissa KendterFull show notes: https://runliftmompod.com/why-cross-training-is-important-for-runners/ Big takeaways: 1. cross training is an investment in running performance 2. simple is best 3. something is better than nothing Connect with Melissa: https://www.melissakendter.com/ https://www.instagram.com/melissa_kendter/ https://toneandsculpt.app/ Support the show: Aloette: aloette.com/runliftmom (use code RLM for 15% off anything!) Plans (1:1 personalized coming in 2022!): runliftmompod.com/product/training-plan/ Red H: https://redhnutrition.com/athlete/Ru...2021-08-3012 min