Running Capacity

Chevy Rough

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Health & Fitness

Welcome! Running Capacity is a podcast for exhausted runners working 50+ hour weeks, aiming to give you the no BS tools to keep you running, when work and life have other plans. Hosted by me, Chevy Rough, a Running & Strength Coach since 2015. Learn more at www.chevyrough.com

Jul 21

EP4 - The first-month training week I build for a 50+ hour work week runner

What This Episode Is AboutA behind-the-scenes look at how I programme a typical first-month week for a client running 50+ hours at work. Not the highlight reel. Not the fantasy plan. The actual week, session by session, that gets a professional runner back on the road without the nervous system pulling the emergency brake. This episode is about minimum effective dose. What it is. Why it matters more than maximum effort. And why the least you can do that keeps you progressing is usually the answer.What You’ll Take Away: Why most 50+ hour week runners are training against their own nervous system, not with itThe CFO analogy. How your body manages an energy budget and why it stops trusting you when you overspendWhat minimum effective dose actually means. And why it's not about doing the leastA full week of programming for a first-month client, session by session, with the reasoning behind each choiceThe one hack for making strength training survivable inside a fighting-diaries weekWhy the A-type instinct to go all in is exactly what breaks the planHow to know when you're ready to layer more on. And how to know when you're notPAID THINGS: 🤝 Work with me 1:1 🏃🏽 Attend an in-person seminar FREE THINGS: 📺 Get inspired by BBC1's Mind Over Marathon 📚 Read my Blogs 😮‍💨 Download The Breathing Playbook for Runners ––– Questions or just want to say hey? Drop me an email: chevy@chevyrough.com
07/16/2025

EP3 – Left Foot Braking: The Skill That Keeps You Running

🔧 What This Episode Is About If your training feels like all gas, no brakes—this one’s for you. In this episode, we dig into the concept of left foot braking—a lesson borrowed from F1 drivers to help you manage stress, energy, and recovery before your body slams on the brakes for you. Whether you’re coming back from injury, stuck in a burnout cycle, or just know deep down you’re redlining too often, we unpack how to train your nervous system to recover better, adapt faster, and actually want to train again. This isn’t about red light therapy and 9-hour sleeps. This is about real-world micro-recovery, woven into your day, your training, your week. 🔑 What You’ll Take Away: Why training = work + rest (and why most runners only focus on the first half)What “left foot braking” means and how to apply it outside of trainingHow to build energy and rhythm into your week without needing a holidayWhat to do between meetings, before intervals, or after hard effortsWhy your body might be withholding energy and motivation as a protective mechanismWhy breathing, transitions, and nervous system downshifting are your secret weapon💬 Mentioned in This Episode: Huge gratitude to Rob Wilson for inspiring this episode and the Left Foot Braking conceptRob’s book: Check Engine LightRob’s Substack + Instagram👟 Ready to run stronger, smarter, and injury-free? Learn more about 1:1 coaching here. 💥 Get strong in 40 days with Easy Strength for Runners: Simple, time-efficient strength training designed for runners who want results without burnout. Learn more here. ––– Got questions or just want to say hey? Drop me an email: chevy@chasingprojects.com Follow the journey on IG @akachasing19
07/09/2025

EP 2 - Your Comeback Starts With 7 Days, Not 12 Weeks

🎙️ Episode 2 – Shorten Your Horizon If you’re coming back to running after a break—whether from injury, life getting busy, or just losing your mojo—the first step isn’t to pick up where you left off. It’s to meet yourself where you are now. This episode is about ditching the fantasy comeback and setting real-world goals that fit your current energy, schedule, and life mess. We’re talking about working in shorter chunks of time, building momentum week by week, and letting go of those impossible “I used to…” expectations. 🔑 What We Cover: How to set realistic goals when life’s pulled you off trackBreaking down that huge mountain of “getting back to where I was” into small, doable stepsWhy running isn’t just about medals or PBs—it’s about feeling energised, clearer, and healthier for the long haulHow to run your training week like a feedback loop: review, adjust, move forwardWhy I coach my runners in 7–14 day blocks, not rigid 12-week plansFocusing on one habit at a time and letting that stick before layering on moreGiving yourself permission to start where you are, not where you wish you were💬 Reminder: You don’t need to do it perfectly. You just need to keep showing up more often than you don’t. And if this episode helped, please leave a review or share it with someone who’s stuck on the couch staring at their running shoes. You’re not alone in this. 👟 Ready to run stronger, smarter, and injury-free? Learn more about 1:1 coaching here. 💥 Get strong in 40 days with Easy Strength for Runners: Simple, time-efficient strength training designed for runners who want results without burnout. Learn more here. ––– Got questions or just want to say hey? Drop me an email: chevy@chasingprojects.com Follow the journey on IG @akachasing19
07/01/2025

EP 1 - Comparison is The Thief of Joy

Comparing ourselves to past versions or other runners prevents us from enjoying running today and moving forward with consistency. • The "Your Best Run" podcast focuses on context-specific running success - your best run after injury, after having kids, or in your current life situation• Comparison is the thief of joy, especially when looking at younger versions of ourselves or social media highlight reels• Our bodies express the life we've built - fatigue and changes in energy reflect achievements, not failures• The context of our lives changes as we age, with different responsibilities and energy demands• Training structures that worked in the past may not have been sustainable, which is why we stopped• Social media consumption significantly impacts our mindset - curate your timeline to include truly inspirational content• Replace criticism and comparison with compassion and understanding of your current context• Break your return to running into small, manageable steps Remember your best run isn't your fastest, it's the one you show up for. Learn more about 1:1 coaching at www.chevyrough.com/bespokerun Get strong in 40-days - Easy Strength for Runners 👟 Ready to run stronger, smarter, and injury-free? Learn more about 1:1 coaching here. 💥 Get strong in 40 days with Easy Strength for Runners: Simple, time-efficient strength training designed for runners who want results without burnout. Learn more here. ––– Got questions or just want to say hey? Drop me an email: chevy@chasingprojects.com Follow the journey on IG @akachasing19

4 Episodes

Welcome! Running Capacity is a podcast for exhausted runners working 50+ hour weeks, aiming to give you the no BS tools to keep you running, when work and life have other plans. Hosted by me, Chevy Rough, a Running & Strength Coach since 2015. Learn more at www.chevyrough.com

Creator

Chevy Rough
Years Active

2025 - 2026
Episodes

4
Rating

Clean
Copyright

© 2026 Running Capacity
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Running Capacity