The Endurance Athlete Journey

Coach Justin White & Sports Dietitian Katie Kissane
  • 5.0 (3)
  • Running

The Endurance Athlete Journey Podcast helps runners, triathletes, and endurance athletes train smarter, fuel better, and build long-term durability in sport. Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, recovery, and mindset challenges endurance athletes actually face—without the confusion and generic internet fitness advice that often leads to burnout, inconsistency, and frustration. From first triathlons and swim anxiety to fueling mistakes, recovery, race-day expectations, and balancing training with real life, each episode combines practical coaching insight with evidence-based nutrition guidance and honest athlete conversations to help listeners better understand the “why” behind their training and fueling decisions. Whether you’re preparing for your first race or trying to become a more complete endurance athlete, this podcast gives you clear, experience-driven guidance you can actually apply to your training, recovery, and performance.

  1. 6h ago

    Are You Getting Fitter—or Just More Tired? The Difference Between Training Hard and Training Well

    Send us Fan Mail You can complete every workout, push hard, and finish exhausted—and still miss the purpose of the training. Hard work is necessary, but difficulty alone does not make a workout effective. In this episode, Coach Justin explains the difference between training hard and training well, why fatigue must be managed rather than feared, and how to judge each session by the role it plays in the larger plan. What You’ll Learn Why a hard workout is not automatically a productive workoutHow effort, purpose, and recovery determine whether a session served the planWhy testing your fitness in training can lead to panic training and unnecessary fatigueSix questions that help you evaluate workouts more objectivelyTimestamps: 00:00 — Training hard versus training well 05:00 — Why quality versus quantity is too simplistic 12:35 — The danger of constantly optimizing training 19:00 — Building your fitness floor versus raising the ceiling 26:00 — What separates training from simply exercising 31:00 — When training builds fatigue instead of fitness 39:00 — Why one workout cannot define your fitness 44:00 — Fatigue is not proof of progress 50:00 — Stop trying to prove race-day fitness in training 56:00 — The cost of always doing more 1:05:00 — Six questions to evaluate every workout 1:11:00 — Did the session serve the plan—or your need for validation? For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 22m
  2. Road to Grandma’s Marathon: Final Weeks of Training & Heat Training vs. Altitude Training

    2d ago

    Road to Grandma’s Marathon: Final Weeks of Training & Heat Training vs. Altitude Training

    Send us Fan Mail In this final Road to Grandma’s Marathon episode before race day, Katie shares a candid look at the last few weeks of training, tapering, travel, and preparation leading into one of the most anticipated races of her season. From testing a bargain pair of carbon-plated racing shoes and completing key marathon workouts, to navigating travel across Colorado, New York, Vermont, and eventually Minnesota, Katie discusses the realities of marathon preparation when life doesn’t always go according to plan. She reflects on adapting workouts, managing confidence after illness, balancing family commitments, and learning to trust the training despite missed sessions and unexpected challenges. Katie also takes a deep dive into the science of altitude training versus heat training. She explains how altitude improves oxygen-carrying capacity, how heat training influences plasma volume and thermoregulation, and why she incorporated sauna sessions and strategic heat exposure to help maintain altitude-related adaptations while spending several weeks at sea level before race day. In this episode you'll learn:  How Katie's final marathon workouts and taper unfolded  Why missed workouts rarely make or break a race  The importance of confidence heading into race week  The differences between altitude training and heat acclimation  How sauna sessions may help endurance athletes prepare for racing  Practical considerations for heat training, hydration, and recovery  Why the taper is often more of an art than a science With carb-loading underway, race nerves building, and Grandma’s Marathon just days away, Katie shares her final thoughts before stepping onto the starting line and reflects on the journey that got her there. Whether you're preparing for your own marathon, experimenting with heat training, or simply curious about the behind-the-scenes reality of endurance training, this episode offers practical insights and an honest look at the final stretch before race day.  Tune in and join Katie on the final steps of her Road to Grandma’s Marathon. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    39 min

  3. Jun 12

    Nutrition Deep Dive: The Carb Load Playbook For Improving Race Day Performance

    Send us Fan Mail Carb Loading for Endurance Athletes: What Actually Works? Is carb loading really necessary before a marathon, Ironman, or long endurance event? How many carbs do you actually need, and will carb loading make you feel heavy, bloated, or gain weight? In this episode of the Endurance Athlete Journey Podcast, Board Certified Sports Dietitian and endurance athlete Katie takes a deep dive into the science and practical application of carb loading. With Grandma’s Marathon just weeks away, Katie shares both the research and her personal approach to maximizing glycogen stores before race day. You'll learn:  What carb loading is and why it improves endurance performance  How glycogen fuels long-distance events and helps delay fatigue  The difference between old-school and modern carb-loading strategies  Who should (and shouldn't) carb load  How many carbohydrates you actually need before a race  Common mistakes that can sabotage your carb load  Why fat and fiber intake matter in the days before competition  Whether carb loading causes weight gain  Practical meal and snack ideas to help you hit your carbohydrate goals  How to combine carb loading, race morning nutrition, and in-race fueling for optimal performance Whether you're preparing for a marathon, half Ironman, Ironman, ultra marathon, or long cycling event, this episode will help you create a carb-loading plan that supports your performance goals and helps you avoid hitting the wall on race day. Tune in to learn how a well-executed carb load can help you start your race with a full tank and finish stronger. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    41 min

  4. Jun 9

    Why Your Race Fueling Fails: How to Train Your Gut

    Send us Fan Mail For Episode 100, Coach Justin and Coach Katie are tackling one of the biggest reasons endurance athletes fall apart on race day: fueling that was never practiced like training. You may think your stomach is the reason your fueling fails. But for many endurance athletes, the real issue is simpler: the gut was never trained to handle the fuel being asked of it on race day. In this episode, Coach Justin and Coach Katie break down why fueling falls apart during long workouts and races, how gut training actually works, and why your race-day plan is only as strong as what your body has practiced in training. What You’ll Learn Why GI issues do not always mean you need less fuelHow to progressively train your gut to handle more carbohydratesWhy copying another athlete’s fueling plan can backfireHow to practice race-day fueling before it costs you performanceTimestamps: 00:00 Episode 100 and the importance of gut training 05:24 Why higher-carb fueling can improve training and recovery 07:16 The fear of eating before workouts 11:19 Fasted training, weight loss, and performance goals 18:57 What gut training actually means 20:02 Justin’s experience building up to 60 grams of carbs per hour 23:38 Carb targets, elite examples, and realistic expectations 32:24 Why underfueling leads to bonking and late-race fading 39:36 Common fueling mistakes athletes make before race day 42:18 Real food, gels, and why race-day products must be practiced 51:00 What changes inside the gut when you train it 55:56 How to build a progressive gut training protocol For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 15m

  5. Jun 4

    Minutes vs Miles: Stop Chasing Distance and Manage Training Stress

    Send us Fan Mail Miles can make a training plan feel clear. But they can also make it easy to chase a number without understanding the actual cost of the work. In this episode, Coach Justin and Coach Katie break down the difference between training by minutes and training by miles — and why the better choice depends on your experience, your goals, your sport, and the stress your body is already carrying. If you are a runner, triathlete, or endurance athlete trying to follow a plan without overdoing it, this conversation will help you think more clearly about volume, recovery, long runs, heat, terrain, and when “just hit the miles” may not be the smartest answer. What You’ll Learn  Why mileage does not always reflect the true stress of a workout  When training by minutes may be better for newer athletes, triathletes, and time-crunched schedules  Why runners often get emotionally attached to certain mileage numbers  How to choose the training structure that fits where you are right now Timestamps: 00:00 — Minutes vs miles in training plans  02:27 — Why many runners prefer mileage-based plans  06:50 — The downside of chasing mileage  12:00 — Fueling long runs by time, not distance  20:24 — How heat changes the cost of a workout  28:00 — Why template plans can miss the bigger picture  38:14 — The problem with arbitrary mileage goals  47:12 — The case for minutes-based training  56:16 — Time-crunched athletes and training stress  1:03:20 — Why training by time can feel freeing  1:20:33 — The limitations of minutes-based plans  1:28:42 — How to decide which method fits you For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 38m

  6. Jun 2

    Why Confidence Never Comes First

    Send us Fan Mail What happens when the goal you can’t stop thinking about is the one you’re afraid to pursue? Whether it’s your first race, moving up in distance, returning from injury, or taking another shot at something that didn’t go well the first time, many endurance athletes find themselves stuck in the space between wanting something and actually committing to it. In this solo episode, Coach Justin explores the relationship between fear, confidence, and action. Using his own struggles with returning to Ironman racing and pursuing Unbound Gravel, he breaks down why waiting to feel ready often keeps athletes from pursuing the goals that matter most—and why confidence is usually the result of action, not the requirement for it. What You'll Learn Why confidence is built through action, not before itThe difference between fear, danger, and uncertaintyHow past experiences can make returning to a goal harder than starting something newWhy committing to the first step matters more than committing to the finish lineTimestamps: 00:00 – Why this conversation about fear matters 03:15 – The thing you want most often scares you most 08:10 – Fear vs. courage in endurance sports 10:00 – Fear, danger, and risk are not the same thing 16:00 – Returning after setbacks, injury, and disappointment 21:15 – Why growth lives outside of comfort 25:00 – The real reason athletes keep postponing goals 26:00 – Confidence comes from action, not certainty 37:00 – Fear, excuses, and waiting until you're ready 45:15 – Taking the first step instead of the final step 49:30 – The lesson every endurance athlete needs to hear For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    57 min

  7. May 28

    How to Tell if Training Is Making You Better or Breaking You

    Send us Fan Mail If you train seriously long enough, eventually you hit the point where your body stops feeling “good.” Your legs feel dead. Recovery slows down. Workouts that normally feel manageable suddenly feel heavy. And then the mental spiral starts: Am I adapting… or breaking down? In this episode, Coaches Justin and Katie break down the difference between normal training soreness, accumulated fatigue, and genuine warning-sign pain. They discuss how endurance athletes misinterpret body signals, when soreness is actually part of progress, and how to recognize when your body is telling you something more serious. What You’ll Learn: How to tell the difference between productive soreness and injury-warning painWhy fatigue, stress, sleep, and life load all impact recoveryWhen athletes should push through discomfort — and when they should back offWhat recovery tools actually do (and what they don’t) Timestamps: 00:00 — Why soreness became the topic of this episode 02:10 — The fine line between soreness and pain 05:20 — Marathon training fatigue and struggling workouts 09:20 — Strength training, recovery, and accumulated fatigue 19:30 — Heat training, stress, and recovery load 23:15 — What delayed onset muscle soreness (DOMS) actually is 30:15 — Why soreness is part of adaptation 35:10 — When soreness becomes excessive 42:30 — Soreness vs fatigue vs injury 49:00 — Sharp pain, tendon pain, and warning signs 57:20 — Should you train through soreness? 1:04:30 — Recovery days, nutrition, hydration, and rebuilding For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 31m
  8. Road to Grandma's Marathon: Fatigue, Fitness, and Finding the Line

    May 27

    Road to Grandma's Marathon: Fatigue, Fitness, and Finding the Line

    Send us Fan Mail In this solo episode of The Endurance Athlete Journey Podcast, Katie shares an honest update on her road to Grandma’s Marathon and takes listeners inside the reality of marathon training after a setback from illness. After battling the flu and losing valuable training time, Katie discusses the challenges of rebuilding fitness, navigating difficult workouts, and balancing confidence with uncertainty as race day approaches. The episode also dives deep into the concept of functional overreaching — what it is, why endurance athletes sometimes intentionally push beyond their limit, and how to recognize the difference between productive fatigue and overtraining. Katie explains how athletes can safely use periods of increased training load to stimulate adaptation while avoiding the dangers of non-functional overreaching and burnout. Topics covered include: An update on Katie's marathon training over the past two weekWhy workouts can suddenly feel harder than expectedUnderstanding functional vs. non-functional overreachingSigns you may be pushing too farHow recovery, sleep, and nutrition affect adaptationThe importance of fueling during high-volume marathon trainingWhy higher carbohydrate intake may improve recovery and performanceAdjusting training when life, fatigue, and stress collideThe mental side of marathon preparation and trusting the processKatie also shares practical insight into her current marathon build, including high-mileage weeks, strength training integration, fueling experiments, and how she’s adapting her plan in real time leading into race day. Whether you’re training for a marathon, triathlon, or simply trying to balance hard training with recovery, this episode offers a relatable and educational look at the fine line between pushing your limits and pushing too far. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    47 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

The Endurance Athlete Journey Podcast helps runners, triathletes, and endurance athletes train smarter, fuel better, and build long-term durability in sport. Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, recovery, and mindset challenges endurance athletes actually face—without the confusion and generic internet fitness advice that often leads to burnout, inconsistency, and frustration. From first triathlons and swim anxiety to fueling mistakes, recovery, race-day expectations, and balancing training with real life, each episode combines practical coaching insight with evidence-based nutrition guidance and honest athlete conversations to help listeners better understand the “why” behind their training and fueling decisions. Whether you’re preparing for your first race or trying to become a more complete endurance athlete, this podcast gives you clear, experience-driven guidance you can actually apply to your training, recovery, and performance.

Information

  • Creator
    Coach Justin White & Sports Dietitian Katie Kissane
  • Years Active
    2025 - 2026
  • Episodes
    103
  • Rating
    Clean
  • Copyright
    © 2026 The Endurance Athlete Journey
  • Show Website
    The Endurance Athlete Journey

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