Andi and Zach, founders of atozrunning.com, dive into distance running from every angle. Training tips and racing recommendations? Staying healthy or recovering from injury? Stories of successes or tales of tragedies? It's all here!
The Fitness Artist herself, Kaylin Russeau, joins us to sculpt an outstanding representation of what well-rounded strength and stability looks like for runners. It's practical, with specific examples to identify the most essential areas, and concise. Kaylin knows her stuff, and after listening here, you will too.
For the complete details and an opportunity to access "Core for Runners" FREE (limited time), visit atozrunning.com/episode44
Keira D'Amato (15:04 5k, 2:34 marathon, 32:33 10k) joins the show to discuss the rise to world class in her mid-30s after 10 years away from competitive running.
For complete details and resources/links, visit atozrunning.com/episode43
5x Olympic qualifier (once the Tokyo games, happen, we'll change that to 5x Olympian!), oldest American Olympic runner, and many other accolades describe Abdi Abdirahman, our latest guest. Abdi shares training, life, racing and the approaches that have elevated him to the highest level for decades.
For the complete details, visit atozrunning.com/episode42
What does it take to thrive as a runner? If you missed the first two parts, go back and listen to episodes 39 and 40. This episode reveals the third and final element: general health and wellness - body, mind, and spirit harmony. For complete details and to view resources and links shared in the episode, visit atozrunning.com/episode41 (remember, subscribers to the website get the FREE running foundations guide).
The second installment in a 3-part running foundations series ("The 3 Keys to Thriving") explores strength and mobility from every angle and provides practical takeaways for all runners. This episode includes several references to outside work, so for all links, sources, and materials, visit the episode's main page at:
Whether you're looking to start a new foundation, repair some cracks, or check your foundation's integrity, we have distilled numerous schools of thought to give you simple explanations for fundamental elements of training for distance runners.
For complete resources and links from this episode, visit atozrunning.com/episode39
Rebuilding momentum not accidental. It is intentional. It is fought for, every inch. Olympic hopeful, John Cody Risch works toward forward motion as he trains and competes at the top level of American Racewalking in hopes of competing for Team USA at the Olympics. Cody joins Andi and Zach to discuss how to cope with disruption and rebuild momentum.
Find the complete details and resources at atozrunning.com/episode38
More Norwegian records fall, someone has run over 200 sub-3hr marathons, and colleges are cancelling sports. Andi and Zach then discuss the intersection of personality and performance. All resources and details can be found at atozrunning.com/episode37
We talk with 2:30 marathoner Obsie Birru, an elite runner with many accolades and a big heart. Obsie connects well with others through the sport, calling running a "language." She shares her journey to inspire others with running and displays a joy that you will agree is quite contagious!
Andi and Zach also discuss a new Superior Hiking Trail FKT (fastest known time) and the Chaski Challenge treadmill world record attempts. For the complete details and resources, visit atozrunning.com/episode36
BYU sub-4 miler Talem Franco joins Andi and Zach to talk about how his radioactive season almost went nuclear (before the shut-down) and what he's doing now (plus where he's headed next!).
Additionally, Andi and Zach discuss the blue jeans mile WR, a 310-mi ultra record to be attempted, and Sara Hall's plan B for the Tokyo Olympics. And guess what? Races are returning! Few and far between, (double meaning intended), but they are creeping in. AtoZrunning will keep you posted.
Find links, resources, and more at atozrunning.com/episode35
Sam Palmer (2:29 marathoner) shares the hard lessons we all have to learn in disappointment and insights into how an all-in mindset works and when a break is needed. Additionally, Andi and Zach discuss the Norwegian road 5k national record (yes, a race actually happened!) and other running news.
For the complete details and links to resources, visit atozrunning.com/episode34
Did you know we offer a wide range of training and coaching services for runners? The key ingredient is total personalization - your goals and needs inform every aspect of what we provide. Learn more here: atozrunning.com/training-services
What do you ask an Olympic marathon qualifier? You ask him how he managed to rehabilitated achilles surgery to return not just better than ever, but 3 minutes faster in his marathon time. So that's what Andi and Zach ask Jake Riley, among other things.
Don't miss new world records for things like a treadmill 100-mi run (hint: he did it at just over 7:00/mi pace!) and more.
Find all resources and details for this episode at atozrunning.com/episode33
Whitney of themotherrunners.com joins Andi and Zach to talk about life for mothers who run. Andi and Zach also discuss the retirement of American distance legend Dathan Ritzenhein and in honor of Mother's Day, several notable mothers who ran at the highest of levels while balancing family life.
For the complete details and episode notes, visit atozrunning.com/episode32
Joe Niemiec, Olympic Trials marathoner, proves for the rest of us how persistence can realize dreams. His running is a story of relentless pursuit and passionate devotion that you don't want to miss.
Andi and Zach also discuss the roles of both carbs and fat in fueling your race and how to train your system to leverage them better. As always, find everything at atozrunning.com/episode31
During this episode, Andi and Zach discuss race cancellations for this fall, Gallowalking, and ways to maximize benefits and minimize costs of every run.
For all the details and resources, visit atozrunning.com/episode30
Zombie's got it right. And we're only partially joking. Mike Swinger is a Physical Therapist (runphys.com) in Northern Michigan with some seriously practical and accessible suggestion for every runner to take away and implement immediately!
And we're giving away a copy of his latest book (Runner's Fix: A DIY Guide to Running Pain-Free). You need to check out this page for the details and more resources from our conversation: atozrunning.com/episode29
Anyone care to guess how old Joanna was when the dream was born? Here's your hint: at that age, I was still entertaining myself by biting my dog's ear to see how she would respond. Not Joanna. This one's a story about a dream born in a child's imagination, cultivated one step at a time through both abysmal loss and mountainous success. Now decades down the meandering road, has she realized her dream?
For more details and links to resources, visit atozrunning.com/episode28
Ron Romano: the Mayor of Central Park, World Marathon Majors 6 Star... in ONE year! We connected with Ron to talk running the majors. This conversation is inspiring, informative, and loaded with great anecdotes and analogies!
For more information about Ron and other topics discussed, visit atozrunning.com/episode27
We were all thrown into this crazy holding pattern, and while we're always looking to set strong foundations, that's just about the only productive thing we are doing right now. The question is, how and what and when?
Andi and Zach discuss doing today what best supports the long-term goals. For more related resources to this episode, visit atozrunning.com/episode26
What do you do now? Valid question. The answer is personal and complicated. With race plans thwarted and social distancing keeping us from our favorite groups and gyms, our goals need adaptation. We can still find motivation and community, but it is challenging.
Andi and Zach line up a group from personal trainers to professional athletes to share motivation, community, and more. Find more at atozrunning.com/episode25
Life affects running, and running affects life. Sometimes perseverance extends beyond the run, requiring runners to "hang in there" through difficult times. Andi and Zach interview another round of Olympic Trials marathoners to share their experiences hanging in when life hits hard.
For the complete episode resources and details visit atozrunning.com/episode24 (don't miss our training services like custom training plans and any-time consultations!)
Having spent the weekend with 700 of the best marathoners on the planet, we made it a priority to capture as many stories as we could, stories about moments when they had to "hang in there." For this episode, we delve into the first half of those lessons learned, and stay tuned for the second half soon.
For the complete details and more, visit atozrunning.com/episode23
Results are in! The 2020 Olympic Marathon Trials were nothing if not exciting! Andi and Zach break it down, sharing Andi's experience on the inside, Zach's experience on the outside, and the complete analysis of the race results.
Read all about it at atozrunning.com/episode22
The US Olympic Marathon Trials are here! (2/29/2020) Andi and Zach break it down so that you know all the most important (because we certainly don't give any irrelevant, unrelated facts about the various runners... *winks*) details about the likeliest contenders for the 2020 US Olympic Marathon Team. You'll want to check out the resources and details in further depth here, as well: atozrunning.com/episode21
What do you see when you look in the mirror? What to say when you speak to that person? As runners, we are well aware of importance of self-perception and self-talk. For this episode, Andi and Zach dig into the topic a bit deeper, share some practical ideas and experiences, and travel the well-worn path of how we play the mind game.
Find links, resources, and more at atozrunning.com/episode20 (and don't forget that AtoZrunning subscribers get discounts on all our training services! Subscribe at atozrunning.com/subscribe)
What role have others played in your successful running endeavors? Andi and Zach tackle the easy task of celebrating those who support us and what it means to support others well. BONUS! This episode features several stories and examples from our listeners and subscribers! Listen to hear it all, and visit atozrunning.com/episode19 for more details and links.
There are things we need to let go of and things we need to embrace. We are all multi-dimensional beings and running is just part of who we are. Andi and Zach discuss deciding when to sacrifice for training and when to sacrifice training for life.
For the complete details and links for the episode, visit atozrunning.com/episode18
Treadmill or dreadmill? Whether you love or loath stationary running, there are times training on the treadmill can be beneficial. Andi and Zach share lessons learned, unfortunate anecdotes, and practical tips!
For the complete details, visit atozrunning.com/episode17
At it's core, track and field is a primal thing, the ultimate test of the physical prowess of humankind, pitted one against another. And that's just a part of why we love it! Louis Falland, 4-minute miler with Gazelle Elite Racing, joins Andi and Zach to talk track from the inside out.
For links, resources, and the must-see video of Louis's national championship victory, visit atozrunning.com/episode16
25k American Record holder and 2:10 marathoner Parker Stinson joins Andi and Zach to talk about his journey through the highs and lows and how to navigate pressures external, internal, and otherwise.
For the complete details and links to resources for this episode, visit atozrunning.com/episode15
What's the best workout for a given purpose at a given time? Andi and Zach dive deep into different run efforts and workouts and how they navigate the various purposes. See more at atozrunning.com/episode14.
Need support in your training? Check out our training services options at atozrunning.com/training-services
Andi and Zach talk with Leah O'Connor about overcoming struggle and injury in running and what it means to be back in the game. Listen for that and more, and find the full details with links and resources at
It's no con. Running faster is a great deal easier than many of us realize! Dave Hodgkinson joins Andi and Zach to unpack how to run better and more easily. Listen for the full conversation, or visit atozrunning.com/episode11 for more resources from the episode.
How do you move a mountain? One spade-full at a time. Andi and Zach discuss making habits of simple measures that contribute to big outcomes for runners.
To access related resources, examples, and links, visit atozrunning.com/episode10
Kyle Cutler has been the race director of the LMCU Bridge Run (in Grand Rapids, MI) for over 6 years and joins Andi and Zach to share how runners of all levels can maximize the race experience.
Find out more by visiting atozrunning.com/episode9
Who better to talk about longevity in the sport of running than three-time Olympian Dathan Ritzenhein? Dathan dives into some key aspects runners need to focus on to be pursue lifelong running.
For the complete details, visit atozrunning.com/episode7
Are you a data-driven runner? Or no? Zach and Andi come from totally different camps when it comes to the love and usage of data. In this episode, we discuss the positives and negatives of data saturation and how we can healthily utilize the feedback we are getting.
For the complete details, visit atozrunning.com/episode6
We've been talking, writing, and living the topic of elevating your run. (Training with excellence comes with obstacles, but the benefit of taking your run to the next level isn't just about running. Our previous blog post is dedicated to the topic).
For the complete details and resources, visit atozrunning.com/episode5
Nothing douses the fire of a passionate pursuit more than burnout. Listen to Andi and Zach discuss their experiences with burnout, ideas to prevent it, and how to cope when in the midst of it.
For all the details, links, and resources supporting this episode, visit atozrunning.com/episode4
Knowing yourself can facilitate your next goal or break through. Owning where we are at and where we have to go shouldn't bring us into doubt or fear, but motivate us to make plans to achieve the incremental steps.
The World of Running
As always, before discussing our main topic, we shared some of the most recent tidbits dominating the running conversation this week:
The Ripley's with Allyson Felix in 2018
Nike shoes controversy (link to Letsrun Podcast with more opinions)
Shelly-Ann Fraser-Price considered to be the fastest woman in the world. (NBC reports)
Allyson Felix broke Usain Bolt's World Gold Medal record with 12 gold medals in world events.
The great American distance runner, Shalane Flanagan retired (here's the Letsrun.com article mentioned).
Main Topic Summary:
11. Know your limits (time, physical, pace)
2. Your limitations don’t always mean a cap on your goals, but rather an honest evaluation of how many miles you should run, what pace you should aim to hit during workouts and races, and how much time you need to prepare your body (routines) beforehand.
3. Set reasonable goals/expectations
Create multi-tier goals (Thanks, Coach Rod Wortley ). Check out this article all about racing mindset and strategies.
Pursue incremental gains.
Follow or develop suitable training plans with your current effort in mind (not always the pace you want to run or thing you "should" run).
One thing every runner understands is struggle. Having just (both of us) completed the Chicago Marathon, we decided to dive deep into the topic of struggle and our experiences surrounding
embracing the struggle and
overcoming the struggle.
The World of Running
As always, before discussing our main topic, we shared some of the most recent tidbits dominating the running conversation this week:
Eliud Kipchoge's INEOS 1:59 Challenge
A whole lot of Chicago Marathon (more on that here)
Brigid Kosgei's new world record
Parker Stinson's impressive 2:10:53
ANDI RAN HER FIRST EVER OTQ (Olympic Trials Qualifier)!
Main Topic: The Struggle
We break it down like this:
embracing the struggle means thriving amidst the pain
overcoming the struggle means understanding what you CAN control and learning HOW to control it
To illustrate, we highlight those points with examples and experiences of how struggle in and out of running interrelates. Then we wrap it up with a short list of helpful ways to overcome struggle, like:
knowing yourself thoroughly
Every episode can be found at atozrunning.com/podcast with links and resources and additional info about the episode. For this episode, Andi and Zach discuss the Berlin Marathon, World Track and Field Championships, and the power of the running community. Read more at atozrunning.com!
Find us on Facebook, Instagram (@atozrunning), and Strava (Zach Ripley).