Half Marathon Training Plan Podcast

Coach Chris
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The Half Marathon Training Plan Podcast helps beginners train smarter, stay healthy, and finish strong. Hosted by Coach Chris and Coach Maya, each episode breaks down the science of running into simple, practical strategies for building mileage safely, avoiding injury, fueling properly, and staying consistent from week one to race day. Whether you're training for your first 13.1 or coming back after burnout, this podcast teaches the system behind injury-free half marathon training — without hype, guesswork, or wasted miles. Start here → halfmarathontrainingplan.com/start

  1. Why Every Step Feels So Hard (And How to Run More Smoothly)

    2d ago

    Why Every Step Feels So Hard (And How to Run More Smoothly)

    Do your feet sound loud when you run? If every step feels heavy, jarring, or harder than it should, the issue may not be your fitness. It may be the way your foot is landing. In this episode, Coach Chris and Coach Maya explain overstriding in simple, beginner-friendly language: why landing too far in front of your body creates a braking effect, why that can make running feel harder, and how small changes can help you run more smoothly. You’ll learn: Why loud footsteps can be useful feedbackHow overstriding creates invisible braking forcesWhy your knees and shins may absorb more impact than necessaryWhy the “180 cadence rule” is misleading for beginnersHow shorter, quicker steps can help reduce braking without running fasterStart Here:Download our free 14-week Half Marathon Training Plan and learn how to train smarter while reducing your risk of common running injuries:https://halfmarathontrainingplan.com/start Related Resources How to Avoid Shin SplintsBeginner Running Gear ChecklistThis has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com for science-based training guidance, injury prevention articles, and beginner-friendly half marathon coaching.

    19 min
  2. Achilles Pain in Runners: What Actually Works (Science-Based)

    Jun 8

    Achilles Pain in Runners: What Actually Works (Science-Based)

    Why does Achilles pain keep coming back, even after taking time off? For many runners, the cycle is frustratingly familiar: your Achilles starts hurting, you rest until it feels better, then the pain returns as soon as you start running again. In this episode, Coach Chris and Coach Maya explain what the latest sports medicine research says about Achilles tendinopathy, tendon loading, calf strength, recovery, and how to safely return to running without restarting the injury cycle. You'll learn: Why rest alone often isn't enoughHow tendons adapt differently than musclesThe role of progressive loading in recoveryWhen walking helps—and when it doesn'tThe 24-hour rule for monitoring your progressCommon myths that keep runners stuck in the injury cycleRead the complete science-based article:Achilles Pain in Runners: What Actually Works Start Here:Download our free 14-week Half Marathon Training Plan and learn how to train smarter while reducing your risk of injury:https://halfmarathontrainingplan.com/start Related Resources How to Avoid Shin SplintsHeavy Legs While Running: Causes & FixesElectrolytes for RunnersThis has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com for more evidence-based training guides, injury prevention articles, and beginner-friendly half marathon coaching.

    22 min
  3. Why Running Suddenly Feels Hard (Even When You’re Training Consistently)

    May 25

    Why Running Suddenly Feels Hard (Even When You’re Training Consistently)

    Why do some runs suddenly feel terrible… even when your training hasn’t changed? Your legs feel heavy. Your pace falls apart. Your heart rate is unusually high. And suddenly you start wondering if you lost all your fitness overnight. In reality, most bad runs are not caused by lost fitness at all. They are caused by accumulated stress your body has not fully recovered from yet. In this episode, Coach Chris and Coach Maya break down the hidden factors that quietly make running feel harder than it should: Poor sleep and nervous system fatigueLife stress and recovery debtHeat and dehydrationChronic under-fuelingWhy your brain sometimes forces your body into “low power mode”This episode is designed to help runners stop panicking during rough training weeks and better understand how recovery, stress, and adaptation actually work. Start Here: The Injury-Proof Running SystemDownload our free 14-week training plan and learn how to build endurance without burnout or injury:halfmarathontrainingplan.com/start Related Articles: Heavy Legs While Running: Causes & FixesElectrolytes for RunnersThis has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com for more science-based training guidance.

    20 min
  4. Why Easy Running Feels Wrong at First

    May 11

    Why Easy Running Feels Wrong at First

    Why does running slower feel so uncomfortable at first? If easy running makes you feel awkward, out of shape, or like you are somehow “doing it wrong,” you are not alone. Most beginner runners accidentally spend every run stuck in the middle: too hard to properly recover, but not easy enough to build a true aerobic base. In this episode, Coach Chris and Coach Maya break down why slower running feels mentally difficult, why pace anxiety holds runners back, and how easy running quietly builds the endurance engine that actually makes you faster over time. We cover: Why easy running feels awkward and ineffective at firstThe “moderate intensity trap” that keeps runners exhaustedHow conversational pace training actually improves enduranceWhy constantly chasing pace can sabotage progressHow to build confidence while running slower 🔗 Start Here: The Injury-Proof Running SystemDownload our Free 14-Week Training Plan and learn how to build endurance without burnout or injury:halfmarathontrainingplan.com/start ⌚ Simple Gear Mentioned:Garmin Forerunner This has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com for more science-based training guidance.

    16 min
  5. Shin Splints That Won’t Go Away? Here’s What You’re Missing

    Apr 27

    Shin Splints That Won’t Go Away? Here’s What You’re Missing

    Do your shin splints keep coming back every time you start running again? You rest. The pain goes away. You feel good. Then you run… and it comes right back. If that cycle sounds familiar, you are not alone—and you are not doing anything wrong. In this episode, Coach Chris and Coach Maya break down why shin splints (medial tibial stress syndrome) keep returning, and why the common advice to “just rest until it feels better” doesn’t actually fix the problem. We cover: 🔁 The “injury loop” that keeps runners stuck in recurring pain🦴 Why pain going away does NOT mean your tissue is healed⚠️ The biggest mistake runners make when returning to training🏃‍♂️ A simple, practical system to safely get back to running⚙️ How a small cadence adjustment can reduce stress on your shins🔗 Start Here: The Injury-Proof Running SystemDownload our Free 14-Week Training Plan and get the step-by-step system we use with beginner runners:halfmarathontrainingplan.com/start 📚 Related Reading:How to Avoid Shin Splints This has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com for more science-based training guidance.

    16 min
  6. Heavy Legs While Running: Why It Happens (And How To Fix It)

    Apr 15

    Heavy Legs While Running: Why It Happens (And How To Fix It)

    Why do your legs suddenly feel heavy during a run—even when your fitness is improving? This is one of the most frustrating and misunderstood experiences in running. One minute you feel smooth and in control… and the next, your legs feel like bricks. This episode is grounded in exercise physiology and real-world training principles. In this episode, Coach Chris and Coach Maya break down exactly why this happens—and how to fix it. We cover: ⚡ How glycogen depletion impacts muscle force and perceived effort💧 Why electrolyte imbalance (especially sodium) disrupts muscle contraction🧠 The role of neuromuscular fatigue and the brain’s “central governor”🔧 A simple system to prevent heavy legs before, during, and after your runs🔗 Start Here: The Injury-Proof Half Marathon SystemDownload our free 14-week training plan and learn how to structure your training, fueling, and recovery: halfmarathontrainingplan.com/start 📚 Learn More: How to Avoid Shin SplintsFueling Long RunsElectrolytes for RunnersThis has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com for more science-based training guidance.

    17 min
  7. The Only Running Shoes Beginners Actually Need (And Why $250 Shoes Can Cause Injury)

    Mar 30

    The Only Running Shoes Beginners Actually Need (And Why $250 Shoes Can Cause Injury)

    Do you really need $250 carbon-plated super shoes to run a half marathon? If you walk into a running store and feel completely overwhelmed by the "wall of neon," you are not alone. The running shoe industry wants you to think you are broken so they can sell you an expensive fix. But the truth is, the wrong "advanced" shoe can actually contribute to shin splints and knee pain. This episode is grounded in sports biomechanics research and real-world training data. In this episode, Coach Chris and Coach Maya cut through the marketing hype to tell you exactly what kind of shoes a beginner needs — and what you should completely ignore. We cover: 👟 Why carbon-plated race shoes can increase injury risk for beginners.📉 The "Stability vs. Speed" debate (and why boring shoes win).⚙️ How increasing your cadence does more for your knees than any shoe.💰 The "2-Week / 20-Mile" break-in rule to protect your race day.🔗 Start Here: The Injury-Proof Half Marathon SystemDownload our Free 14-Week Training Plan and get the exact gear checklist we recommend: halfmarathontrainingplan.com/start 📍 The "Boring but Safe" Daily Trainers We Recommend: Brooks GhostSaucony RideRead our full guide to the best running shoes for half marathon beginners This has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com for more science-based training guidance.

    20 min
  8. Why Treadmill Running Feels Easier (And How to Transition Outside Without Injury)

    Mar 16

    Why Treadmill Running Feels Easier (And How to Transition Outside Without Injury)

    Why does running outside feel so much harder than running on a treadmill? If you’ve ever felt strong indoors but struggled the moment you hit the pavement, you’re not imagining it. The difference isn’t mental — it’s physiological and biomechanical. In this episode, Coach Chris and Coach Maya explain exactly why treadmill running feels easier, what changes when you move outdoors, and how to transition safely without injury. We cover: 🏃 Why treadmill running often feels easier (and the science behind it)⚙️ The biggest difference: posterior chain demand outdoors📉 How cadence and stride change when you leave the treadmill⏱️ The pacing mistake almost every runner makes outside⚠️ Why the first 2–3 weeks outdoors carry the highest injury risk✅ A simple, step-by-step plan to transition safelyThis episode is especially helpful if you're coming off a winter of treadmill training or preparing for an outdoor race. 🔗 New to the podcast?Start here → The Injury-Proof Half Marathon System 📚 Helpful Resources: How to Avoid Shin SplintsWhy Consistency Beats Motivation in Half Marathon Training📘 Want the full system step-by-step?It’s built directly into the Half Marathon Training Plan book (Kindle & Paperback). This has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com for more science-based training guidance.

    11 min
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About

The Half Marathon Training Plan Podcast helps beginners train smarter, stay healthy, and finish strong. Hosted by Coach Chris and Coach Maya, each episode breaks down the science of running into simple, practical strategies for building mileage safely, avoiding injury, fueling properly, and staying consistent from week one to race day. Whether you're training for your first 13.1 or coming back after burnout, this podcast teaches the system behind injury-free half marathon training — without hype, guesswork, or wasted miles. Start here → halfmarathontrainingplan.com/start

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