Half Marathon Training Plan Podcast

Coach Chris
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Your weekly audio companion to HalfMarathonTrainingPlan.com — practical running, nutrition, and recovery advice backed by science.

  1. Fueling Long Runs: Why You Bonk (and How to Fix It with Gels, Timing & Gut Training)

    VOR 5 TAGEN

    Fueling Long Runs: Why You Bonk (and How to Fix It with Gels, Timing & Gut Training)

    Have you ever felt great on a long run… until everything suddenly fell apart? Heavy legs. Brain fog. Emotional crash. Walking when you planned to run. That’s not a lack of fitness or mental toughness. It’s called bonking — and it’s a predictable, fixable fueling problem. In this episode, Coach Chris and Coach Maya break down the real physiology behind the bonk and explain exactly how to fuel long runs so it never happens again. We cover: 🧠 What bonking actually is (acute glycogen depletion)⏱️ Why most runners wait too long to fuel🍌 How many carbs you really need per hour (and why body weight doesn’t matter)💧 Why water and electrolytes don’t prevent bonking🤢 The science of gut training (and how to avoid GI distress)🚀 Why glucose + fructose fuels absorb better than single-source carbs🏃‍♂️ How fueling strategy changes for runs under 60, 90, and 120+ minutesThis episode also explains why long runs are not just about surviving the distance — they are practice for your fueling strategy. ⚡ Featured Resources & Links: Best Energy Gels for Sensitive Stomachs (Our Top Picks)Best Electrolytes for Runners (Science-Based Guide)Best Magnesium for Runners (Sleep & Recovery) 🎧 Need a Coach in Your Ear? Struggling mentally during your long run? Our Audio Companion includes a specific "Race Week Anchor" track to get you through the hardest miles.👉 Get the Audio Companion ($9) 🏃‍♂️ Runner Tip of the Week: Never try something new on race day. Fuel during training first — your long runs are the lab, the race is the demonstration. 📘 Want the full fueling framework built directly into a training plan? It’s all laid out step by step in the Half Marathon Training Plan book (Kindle & Paperback). This has been a production of the Half Marathon Training Plan Podcast. Visit us at HalfMarathonTrainingPlan.com for more in-depth articles, training tools, and gear recommendations.

    12 Min.
  2. Nutrition & Injury Prevention: Fix Heavy Legs, Poor Sleep & Hidden Fueling Gaps

    2. FEB.

    Nutrition & Injury Prevention: Fix Heavy Legs, Poor Sleep & Hidden Fueling Gaps

    Do your legs feel heavy even when your training plan looks right? By week five of half marathon training, many runners hit a wall—not from mileage, but from invisible fueling mistakes that quietly sabotage recovery and increase injury risk. In this episode, Coach Chris and Coach Maya break down the science behind nutrition and injury prevention, explaining why many overuse injuries don’t start in your shoes—they start in the kitchen. In this episode, we cover: Why many running injuries are actually under-recovery injuries The concept of Low Energy Availability (LEA) and how it suppresses tissue repair Why magnesium is essential for ATP energy, muscle relaxation, and sleep Why blood tests often miss magnesium deficiency in runners How drinking only water during long runs can worsen fatigue and heavy legs The role of sodium and electrolytes in neuromuscular function and endurance How fueling mistakes elevate cortisol and increase stress fracture risk📌 Recommended Guides Mentioned in This Episode: Best Magnesium for Runners (Forms & Brands) Best Electrolytes for Runners The Runner’s Recovery Supplement GuideRunner Tip of the Week:If your sleep quality declines as training volume increases, nutrition—not mileage—is the first variable to fix. Related Episodes: How to Avoid Shin Splints Before They Start Why Consistency Beats MotivationThis episode is part of our science-based Half Marathon Training series. 📘 Want the full framework? The Half Marathon Training Plan book is now available on Amazon (Kindle & Paperback)

    14 Min.
  3. Why Consistency Beats Motivation: Stop Trying to Catch Up Missed Runs

    26. JAN.

    Why Consistency Beats Motivation: Stop Trying to Catch Up Missed Runs

    Missed a run this week and feeling behind? You’re not lazy. You’re human. And trying to “catch up” on missed mileage is one of the fastest ways runners get injured. In this episode, Coach Chris and Coach Maya break down the science of consistency—why missing a run doesn’t erase your fitness, but panic almost always does. We cover: 🚫 Why “make-up runs” dramatically increase injury risk📊 The training load ratio that predicts when injuries happen😰 Why guilt-driven running pushes you into the Zone 3 “grey zone”🥩 The truth about missed protein timing and the anabolic window🚴 Why cross-training keeps your fitness without beating up your legs🧠 Why motivation fails—and how systems keep you consistentKey Insight:Fitness is lost over weeks, not days. Consistency beats intensity every time. We also reference: 🎧 Episode 12 – Why Running Feels Hard (The Zone 2 Cheat Code)🎧 Episode 13 – How to Avoid Shin Splints Before They StartRunner Tip of the Week:Never miss more than two days of planned training in a row. One day is recovery. Two days is a reset. Three days is when quitting starts. Want a plan built for real life?Our Half Marathon Training Plan is designed to keep you consistent—even when life gets messy. 📘 Get the Half Marathon Training Plan Book on Amazon🌐 Visit HalfMarathonTrainingPlan.com This has been a production of the Half Marathon Training Plan Podcast. And remember our motto:Train Smart. Run Strong. Finish Proud.

    10 Min.
  4. How to Avoid Shin Splints Before They Start: The Shoe Myth, Cadence Fix & 3-Step Plan

    19. JAN.

    How to Avoid Shin Splints Before They Start: The Shoe Myth, Cadence Fix & 3-Step Plan

    Shin pain in Weeks 2–4? You’re not broken — you’re right on schedule. In this episode, Coach Chris and Coach Maya bust the biggest shin splints myths (including the “you need stability shoes if you pronate” advice) and explain what the research actually points to: shin splints are usually a training-load problem, not a shoe problem. What you’ll learn: 👟 The “Shoe Type” Myth: Why foot shape (pronation/flat feet) isn’t the injury predictor most people think it is.🦶 Orthotics (Custom vs. Store-Bought): What inserts can help with — and what they can’t.📈 The Root Cause: Why sudden spikes in mileage and training load are the real shin-splints trigger.⏱️ Cadence Fix: How increasing step rate by 5–10% can reduce stress on the lower leg.🩹 KT Tape & Treatments: What’s legit, what’s hype, and what actually works.✅ Coach’s 3-Step Action Plan (if your shins hurt right now): 1) Reduce training load temporarily (smart adjustments, not panic rest)2) Increase cadence slightly (5–10%) to reduce tibial stress3) Choose comfortable daily trainers (comfort & consistency beat “corrective” shoes)📘 Book mention: Our new book, The Half Marathon Training Plan (paperback + Kindle), walks you through the full system — training, pacing, injury prevention, and gear — so you can build fitness without breaking down. 📕 Get the book: The Half Marathon Training Plan — Paperback & Kindle on Amazon Read the companion article: How to Avoid Shin Splints Before They Start Runner Tip: If your shin pain gets worse as the run goes on, stop chasing pace. End the run early and live to train tomorrow. This has been a production of the Half Marathon Training Plan Podcast. Visit us at HalfMarathonTrainingPlan.com for more in-depth articles, training tools, and gear recommendations. And remember our motto: Train Smart. Run Strong. Finish Proud.

    12 Min.
  5. Bonus Episode: Recovery Supplements That Actually Work (and What to Skip)

    15. JAN. · BONUS

    Bonus Episode: Recovery Supplements That Actually Work (and What to Skip)

    Recovery supplements are confusing on purpose. Search “runner recovery” and you’re told you need magnesium, BCAAs, tart cherry, collagen, fish oil, and a dozen powders you can’t pronounce. In this bonus episode of the Half Marathon Training Plan Podcast, Coaches Chris and Maya cut through the noise and explain what actually helps runners recover — and what most people can skip. We start with the foundation of recovery: Why sleep, calories, and training load matter more than any supplement Why supplements support good habits but can’t fix bad onesThen we break down the simple, science-backed "Runner's Recovery Stack": Magnesium: For sleep quality, muscle relaxation, and nervous system support Protein: For muscle repair, with a food-first approach and smart use of powders Electrolytes: For long, hot, or high-sweat runs Omega-3s (EPA & DHA): How high doses can reduce muscle damage and speed functional recoveryWe also explain why popular supplements like BCAAs are often redundant, and why promising new compounds should be approached cautiously. 📍 The Specific Products We Recommend: Stop guessing at the drug store. Here are the specific brands and dosages we trust: The Full Guide: The Best Recovery Supplements for Runners (Read the Article)Magnesium: Best Magnesium for Runners ReviewProtein: Best Protein for RecoveryRunner Tip of the Week:If you’re looking for a supplement to fix poor sleep, under-eating, or stacked hard training days — that supplement doesn’t exist. Fix recovery first. This episode is designed to help runners simplify recovery, avoid wasted money, and focus on what actually works.

    12 Min.
  6. Why You Must Run Slower to Go Faster (The Zone 2 Cheat Code)

    12. JAN.

    Why You Must Run Slower to Go Faster (The Zone 2 Cheat Code)

    Does running already feel harder than you expected? If you’re in Week 2 of training and questioning whether you’re cut out for running, you’re not failing — you’re right on schedule. In this episode of the Half Marathon Training Plan Podcast, Coaches Chris and Maya explain why most beginner runners struggle early on, why it usually has nothing to do with fitness, and how running too fast puts you into the dreaded “grey zone.” You’ll learn: Why the “kind of hard” pace sabotages endurance What Zone 2 actually feels like (without confusing jargon) How to use the simple talk test to stay aerobic Why Zone 2 builds mitochondria and improves fat burning How slowing down now leads to faster running laterCoach Chris breaks down the physiology behind aerobic base training, while Coach Maya asks the exact questions most runners are thinking — including how to manage ego, whether walk breaks are okay, and how to know if you’re truly running easy. We also discuss how a GPS watch with heart rate alerts can remove the guesswork from pacing and help keep easy runs easy. 📍 The "Zone 2" Tool Mentioned: You don't need an expensive watch, but you do need one that buzzes when you run too fast. Here is the exact model Coach Chris uses and recommends for beginners: The "Speed Cop" Watch: Garmin Forerunner 55 Review (Why it's better than Apple for runners)Runner Tip of the Week:If you can’t speak in full sentences during an easy run, you’re running too fast. This episode is designed to help you avoid burnout, stay consistent, and make running feel sustainable — especially during the critical early weeks of training.

    10 Min.
  7. The Core Four: What Runners Actually Need in 2026 (And What to Skip)

    5. JAN.

    The Core Four: What Runners Actually Need in 2026 (And What to Skip)

    It’s the start of a new year — and runners are being flooded with ads for expensive shoes, supplements, and “must-have” gear. In this episode, Coaches Chris and Maya cut through the noise and perform a true runner gear audit: what actually improves performance and recovery, and what most runners can safely skip. We break down the Core Four essentials that matter for half marathon training: Why magnesium plays a critical role in sleep, recovery, and nervous system balance How electrolytes (especially sodium) support hydration and performance Fueling strategies to avoid bonking and train your gut early The one recovery tool most runners need — and why expensive gadgets aren’t necessaryWe also cover what’s mostly hype, including fat burners, BCAAs, and carbon-plated shoes for beginners — and explain why simplicity beats overbuying. 🎯 Runner Tip of the Week: Never race in brand-new shoes. Use the 2-week break-in rule to stay injury-free. 🔗 Resources & Coach Picks:We’ve put our exact recommendations in one place so you don’t have to guess: Magnesium (Sleep/Recovery): The Best Magnesium for Runners (Review)Shoes (Daily Trainers): Beginner's Guide to Half Marathon ShoesThe Plan: Download the FREE 14-Week PDFThis episode builds on earlier conversations about magnesium, fueling, and recovery — perfect for runners starting the year focused on training smarter. This has been a production of the Half Marathon Training Plan Podcast. Visit us at HalfMarathonTrainingPlan.com for in-depth articles, training tools, and gear recommendations. Train Smart. Run Strong. Finish Proud.

    10 Min.
  8. The 2026 Training Blueprint: Why Most Training Plans Fail by Feb 1st

    29.12.2025

    The 2026 Training Blueprint: Why Most Training Plans Fail by Feb 1st

    Most runners quit their New Year's resolution by January 19th ("Quitter's Day"). It’s not because they lack willpower—it’s because they pick the wrong plan. In this episode, Coach Chris and Coach Maya break down the 2026 Training Blueprint: a science-backed strategy to help you survive the "Resolution Rush," build a bulletproof foundation in January, and actually make it to the start line of your spring half marathon. In this episode, we cover: The "Fantasy Plan" Trap: Why downloading a 6-day/week schedule for a 3-day/week life guarantees burnout.The 14-Week Sweet Spot: Why 8-week plans cause injuries and 20-week plans cause mental fatigue.The Resolution Starter Kit: The 3 specific gear items you need before Week 1 to prevent blisters, pacing errors, and poor sleep.The "Durability" Phase: Exactly what to do in January if your race isn't until May (Hint: Don't run long).🔗 Resources & Links: The Plan: Download the Free 14-Week Science-Based Training PlanThe Gear: The 2026 Resolution Starter Kit (Garmin, Balega, Noxgear)The Recovery: Magnesium for Runners GuideScientific References: Strava Year In Sport Report – "Quitter's Day" Data.Hickson, R. C. (1981) – Maintenance of aerobic power.Cadegiani & Kater (2017) – HPA Axis & Overtraining Syndrome.Connect With Us: Visit HalfMarathonTrainingPlan.com for more guides. Train Smart. Run Strong. Finish Proud.

    16 Min.
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Your weekly audio companion to HalfMarathonTrainingPlan.com — practical running, nutrition, and recovery advice backed by science.

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