The Performance Podcast

Melissa Kendter
  • 4.8 (20)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Each episode explores evidence-based training, running, strength, mindset, recovery, and real-life experiences. You’ll hear raw solo episodes and inspiring conversations with experts, athletes, and everyday people pushing limits. Whether you're chasing a marathon PR, building strength, or just trying to live and train with more intention—this podcast brings you the tools, stories, and motivation to show up stronger in sport and life. Discover how to improve your fitness and continue doing what you love, and running well into your 60s, 70s, and beyond.

  1. MAR 27

    80: The Updated 2026 ACSM Strength Training Guidelines — Explained Simply

    In this episode, we break down the newly updated 2026 strength training guidelines from the American College of Sports Medicine — the first major update in nearly two decades, backed by extensive research and real-world application. If you’ve ever felt confused by sets, reps, or conflicting advice online, this episode simplifies it all. We walk through what’s actually changed, what matters most, and how to apply these guidelines whether you’re a beginner, runner, busy parent, or just looking to get stronger in a sustainable way. You’ll learn: Why consistency matters more than perfectionWhy you don’t need to train to failure to see resultsHow 2–3 strength sessions per week can be enoughWhat “10+ sets per muscle group per week” really meansHow to tailor your training for strength, muscle growth, or powerWhy you don’t need fancy equipment to build strengthThis episode is all about cutting through the noise and helping you train with more clarity, confidence, and purpose — using science-backed principles that actually fit into real life. Whether you’re lifting at home, in the gym, or balancing strength work with running, you’ll walk away with actionable takeaways you can start using immediately. 📲 Want this done for you?If you’re listening and thinking “okay but how do I actually apply this?” — that’s exactly why I created Commit. You’ll get structured strength + run programs that follow these principles, so you don’t have to guess. Use the code "commit" to get the yearly price of ~111$ (9.25 per month!). 🔬 Research & Resources: PubMed Article (Primary Review): https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/ACSM Guidelines & Resources: https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/Research Summary (EurekAlert): https://www.eurekalert.org/news-releases/1119943

    31 min

  2. MAR 18

    79: Shin Splints, Race Pace Doubts & Training Your Mental Edge

    Ever wondered why shin splints appear out of nowhere or why race pace feels impossible in training? In this episode we break down the science behind medial tibial stress syndrome, the key strategies to prevent it, and why gradual training and strength work are non-negotiable for long-term running health. We also tackle one of the most common mental hurdles for runners: “How am I supposed to hold this pace for 13.1 or 26.2 miles?”  Learn why training pace feels different from racing pace, how the competition effect can boost your performance, and actionable mental strategies can help you push through discomfort. Whether you’re chasing a PR, building strength, or just trying to move better every day, this episode gives you science-backed tips, practical training guidance, and mental tools to train smarter, race stronger, and handle the tough moments with confidence. Join the Commit App: Strength and Running Platform

    16 min

  3. MAR 6

    78: Why Running Feels Hard (Even When You’re Fit) and Your Pep Talk for the Hard Weeks

    If you've ever felt like your cardio is fine but your legs just can't keep up, you're not imagining it. Running has very specific muscular demands, and there’s often a gap between general fitness and running-specific durability. In this episode we talk about:• Why your legs fatigue before your breathing when you first start out running• The difference between cardiovascular fitness and muscular endurance• Why running takes time for the body to adapt to Then the conversation shifts into something every athlete experiences: The messy middle of a hard training block. The weeks where workouts stack up, fatigue builds, and motivation can dip. If you're deep in training right now, consider this episode a pep talk for staying the course when things feel heavy. Because often the hardest weeks are the ones where the most adaptation is happening. Want help applying this to your own training?My strength workouts, running programs, and weekly structure are inside the Commit App.🔗 START HERE🔗

    22 min

  4. FEB 24

    77: Strength Training for Aesthetics vs. Performance

    Are you lifting to look strong or to perform strong? In this episode of The Performance Podcast, we break down the key differences between aesthetic-based strength training and performance-based strength training for runners. With so many “runner strength” workouts circulating online, it’s easy to confuse sweat and muscle burn with actual performance progress. You’ll learn: How body-part splits differ from full-body performance programming Why rep ranges and rest periods matter more than you think How to structure strength training to improve speed, durability, and running economy Why lifting heavy won’t make you bulky — but will make you more powerful If you’re a runner with big goals, this episode will help you align your strength training with your performance — not just aesthetics. Because it's not all created equal. Commit: Your All-In-One Fitness App Use the code: "commit" to take 20% off your annual subscription.

    19 min

  5. FEB 11

    76: Is Zone 2 Running Overrated?

    Zone 2 training has taken over the endurance world — but is it actually the key to better performance, or just another fitness trend? In this episode of The Performance Podcast, we break down the science behind Zone 2 training, aerobic base development, mitochondrial health, and polarized training models. You’ll learn what Zone 2 actually does physiologically, why it improves fat oxidation and metabolic efficiency, and where it fits into a smart endurance training plan. We dive into research from Dr. Iñigo San Millán, Dr. Stephen Seiler, and foundational studies on mitochondrial adaptation and VO₂ max development, plus real-life examples for runners training for a 5K, half marathon, or marathon. If you’re wondering:• Does Zone 2 make you faster?• Should all your runs be easy?• Is high-intensity training necessary?• How much Zone 2 is too much?• What’s the best balance of easy vs. hard training? This episode will help you understand how to structure your training for performance, longevity, and sustainable progress. Whether you're building your aerobic base, chasing a PR, or trying to improve your running economy, this conversation will help you train with more clarity and intention. 🎧 Topics Covered: What Zone 2 training actually means Aerobic base vs. speed development Mitochondrial adaptations explained Polarized training (80/20 method) VO₂ max and lactate threshold training When Zone 2 is essential — and when it’s not enough Train smarter. Recover better. Perform at your best. Train with intention on the Commit App 📌

    19 min

  6. FEB 3

    75: Structure Matters: Building Endurance Without Killing Strength

    Can you train endurance without losing strength, power, or muscle? In this episode we bust myths and break down the science behind concurrent training — showing how strength and endurance can coexist when programmed smartly. This is not about marathon training, or long-distance running in general, but about making running and strength exist together. You’ll learn: How the interference effect works — and what research actually says about mixing running and lifting  Why training order matters for strength outcomes when resistance and endurance workouts are combined  Evidence that well-designed concurrent programs can still build strength and endurance without compromise  Practical strategies for scheduling runs and lifts so they support, not sabotage, each other Whether you’re a strength athlete wanting better conditioning or an endurance athlete lifting for performance, this episode gives science-based solutions — no PhD required. Run and Lift better on the Commit App.

    20 min

  7. JAN 22

    74: Ask Your Coach— The Science of Performance: Cold Breathing, Knee Pain, Strength, and Carb-Load

    Ask your coach series! Cold-weather running, knee pain during training, strength splits, carb loading — how do you know what actually works? In this episode of the Performance Podcast, we break down the science behind common training challenges. Learn why breathing is harder in freezing temps, how to manage knee pain safely, the pros and cons of full-body vs upper/lower strength splits, and the evidence-based way to carb load before a key race. Perfect for runners, lifters, and performance athletes, this episode gives you actionable insights to train smarter, recover better, and hit your goals with confidence. Train on commit, turn knowledge into consistent results with strength training and running.

    33 min
  8. 73: What Running Economy Means for Your Performance

    JAN 15

    73: What Running Economy Means for Your Performance

    Running economy is one of the most important — and misunderstood — factors in endurance performance. While VO₂ max and lactate threshold often get the spotlight, running economy quietly determines how efficient, sustainable, and strong your running actually feels. In this episode, we break down what running economy really is, how it shows up in your training, and how you can improve it — without lab testing, extreme changes, or chasing fads. This episode gives you practical, science-backed ways to run with less effort and more control. Commit App — building strength, efficiency, and durability so your training supports real life and your goals.

    20 min
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4.8
out of 5
20 Ratings

About

Each episode explores evidence-based training, running, strength, mindset, recovery, and real-life experiences. You’ll hear raw solo episodes and inspiring conversations with experts, athletes, and everyday people pushing limits. Whether you're chasing a marathon PR, building strength, or just trying to live and train with more intention—this podcast brings you the tools, stories, and motivation to show up stronger in sport and life. Discover how to improve your fitness and continue doing what you love, and running well into your 60s, 70s, and beyond.

Information

  • Creator
    Melissa Kendter
  • Years Active
    2023 - 2026
  • Episodes
    81
  • Rating
    Clean
  • Copyright
    © Melissa Kendter
  • Show Website
    The Performance Podcast

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