The MicroCast

Microcosm Coaching
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  • RUNNING
  • UPDATED BIWEEKLY

The Microcosm Coaching Podcast helps endurance athletes—whether you're a road runner, trail runner, or training for your first marathon or 100-miler—get more out of their training with evidence-based advice, effort-based coaching, and expert mindset support. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running, you're in the right place.

  1. 7 Biggest Nutrition Mistakes Runners Make (And How to Fix Them)

    2D AGO

    7 Biggest Nutrition Mistakes Runners Make (And How to Fix Them)

    Is fasted running sabotaging your performance? Are you accidentally under-eating on your hardest training days? This week, we break down the seven most common nutrition mistakes runners make, from calorie restriction at the wrong time to blindly copying elite protocols, and explain why the science says you probably need to eat more, not less. We cover why your gut issues might actually be a training problem, not a food problem. We talk about why "clean eating" is often just restriction in disguise. And we explain why doing what Kipchoge does probably isn't what you should be doing. Plus, we answer listener questions on accountability and whether high-carb fueling causes diabetes (spoiler: it doesn't). And Coach James Nance joins to talk about coaching multi-sport athletes, helping runners recover from overtraining, and his TrainingPeaks hot take that might surprise you. In this episode: Why restricting calories on training days backfiresThe truth about fasted running and morning workoutsHow to actually fix gut issues during exerciseWhy "clean eating" can become problematicWhat 90-120g of carbs per hour actually means for recreational runnersHow to evaluate nutrition advice and follow the moneyStudies and resources mentioned are linked below. Get involved: Join our Foothills coaching community—one-on-one coach access, twice-monthly roundtables, and a supportive crew of runners. $10/month with code FOOTHILLS10 at microcosm-coaching.com. Questions? microcosmcoaching@gmail.com REFERENCES: Burke, L. M., Ross, M. L., Garvican-Lewis, L. A., Welvaert, M., Heikura, I. A., Forbes, S. G., Mirtschin, J. G., Cato, L. E., Strobel, N., Sharma, A. P., & Hawley, J. A. (2017). Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Journal of Physiology, 595(9), 2785–2807. Costa, R. J. S., Hoffman, M. D., & Stellingwerff, T. (2019). Considerations for ultra-endurance activities: Part 1 – Nutrition. Research in Sports Medicine, 27(2), 166–181. Cox, G. R., Clark, S. A., Cox, A. J., Halson, S. L., Hargreaves, M., Hawley, J. A., Jeacocke, N., Snow, R. J., Yeo, W. K., & Burke, L. M. (2010). Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling. Journal of Applied Physiology, 109(1), 126–134. Loucks, A. B., & Thuma, J. R. (2003). Luteinizing hormone pulsatility is disrupted at a threshold of energy availability in regularly menstruating women. Journal of Clinical Endocrinology & Metabolism, 88(1), 297–311. Melin, A. K., Heikura, I. A., Tenforde, A., & Mountjoy, M. (2019). Energy availability in athletics: Health, performance, and physique. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 152–164. Mountjoy, M., Ackerman, K. E., Bailey, D. M., Burke, L. M., Constantini, N., Hackney, A. C., Heikura, I. A., Melin, A., Pensgaard, A. M., Stellingwerff, T., Sundgot-Borgen, J. K., Torstveit, M. K., Jacobsen, A. U., Verhagen, E., Budgett, R., Engebretsen, L., & Erdener, U. (2023). 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine, 57(17), 1073–1098.

    1h 11m
  2. 6 Principles for Training Through Big Life Changes

    JAN 28

    6 Principles for Training Through Big Life Changes

    How do you keep training when life gets stressful? Whether you're navigating a new job, new baby, a big move, or personal loss, your body processes all stress the same way—and that changes everything about how you should train. In this episode, we break down the science of stress and running performance, including how the HPA axis works, why your "stress bucket" has a finite capacity, and why the same workout that built fitness last year might dig a hole this year. We share six practical principles for training through life transitions without burning out or losing the fitness you've built. We also tackle Hot or Nots on splitting your runs (why two 4-milers isn't the same as one 8-miler) and running in extreme cold (when to embrace the treadmill). Plus, we debunk that viral Noakes study claiming you only need 10 grams of carbs per hour—spoiler: it's a cherry-picked narrative review from low-carb advocates with ketone patents. What you'll learn:– How cortisol and the HPA axis affect your training and recovery– The "stress bucket" model and why your capacity changes during transitions– Why RPE increases at the same pace when life stress is high– How to flip your training hierarchy so life leads and running follows– The detraining timeline (it's slower than you think)– How to set "conditions of enoughness" for your current season– Why frequency beats volume during chaotic periods Also in this episode: Meet Coach James Nance, who specializes in multi-sport athletes, injury cycles, and RED-S recovery. microcosmcoaching@gmail.com | microcosm-coaching.com | Join our Foothills community for $10/month

    1h 14m
  3. How to Return to Running After Time Off , Plus: Burrito League and Plyometrics!

    JAN 21

    How to Return to Running After Time Off , Plus: Burrito League and Plyometrics!

    Taking time off from running, whether from injury, illness, or life—doesn't have to derail your progress. In this episode, we break down the actual physiology of detraining and give you a science-backed framework for returning smarter, not just faster. We cover what happens to your body during time off (spoiler: it's not as catastrophic as your brain tells you), why connective tissue is the real limiting factor in comebacks, and how to use RPE and walk-run protocols to rebuild safely. Plus, we get into the mental game of accepting where you are versus where you were. Also in this episode: We weigh in on Burrito League (not hot), Strava's AI workouts (also not hot), and whether plyometrics belong in your training. And Zoë asks TJ a question from her own training log about whether running faster on good days is actually worth it.

    54 min
  4. When Cross-Training Helps Runners (And When to Just Run More)

    JAN 14

    When Cross-Training Helps Runners (And When to Just Run More)

    📧 ⁠microcosmcoaching@gmail.com⁠🌐 microcosm-coaching.com💬 Foothills Community: $10/month (code FOOTHILLS10) Does cross-training actually help runners, or is it just a distraction from the main thing? We break down the research on what transfers to running performance and what doesn't, covering AlterGs, curved treadmills, ellipticals, cycling, swimming, yoga, and Pilates. The key finding: VO2 max transfers between modalities, but running economy does not. Runners who replaced all running with elliptical for five weeks maintained their aerobic engine but got slower. We dig into who actually needs cross-training (masters athletes, injury-prone runners, those at their volume ceiling) versus who should just run more. Plus: Hot or Not rapid fire on cross-training equipment, including the truth about weighted vest walking and why curved treadmills make you work 30% harder for worse results.

    58 min
  5. 5 Signs Your Runs Aren't Easy Enough

    JAN 8

    5 Signs Your Runs Aren't Easy Enough

    Happy New Year! Welcome to our first episode of 2026. We kick things off with our Athens Big Fork Trail Marathon race recap—Zoe ran an 8-minute PR after 4 years of training (that's 30 miles per second of improvement), while TJ ran his worst time ever and learned some valuable lessons about mental performance and showing up when things don't go your way. Then we answer a listener question: Does shoe cushioning actually matter for injury prevention? The 2024 research from Malisoo et al. might surprise you—it's not about how soft your shoes are, it's about something else entirely. Our main topic: 5 signs your easy runs aren't easy enough. This is the single most common mistake we see as coaches, and fixing it might be the highest-leverage change you can make to your training. We break down the physiology of why slow running makes you faster, what the 80/20 research actually says (including a 2025 meta-analysis), and give you 5 concrete signs to watch for. In this episode: • Athens Big Fork Trail Marathon race recap • The math behind 4 years of training for an 8-minute PR • How to compete hard even when having a bad day • Shoe cushioning research: perception vs. mechanics • The physiology of aerobic vs. glycolytic training • What 80/20 polarized training really means • 5 signs your easy runs aren't easy enough • How Kipchoge's easy pace compares to recreational runners Studies referenced: • Rosenblatt et al. 2025 (Sports Medicine) - Polarized training meta-analysis • Jong et al. 2025 (Applied Sciences) - Sleep and injury risk in runners • Malisoo et al. 2024 (European Journal of Sports Science) - Shoe cushioning perception Connect with us: Email: microcosmcoaching@gmail.com Website: microcosm-coaching.com Join Foothills group coaching ($10/month with code FOOTHILLS10)

    1h 2m
  6. 5 Off-Season Habits That Will Make You a Stronger Runner in 2026

    12/31/2025

    5 Off-Season Habits That Will Make You a Stronger Runner in 2026

    Your off-season choices today determine your race day results tomorrow. Most runners get the transition season completely wrong—they either hammer through on their way to burnout or disappear entirely and spend January rebuilding from scratch. In this episode, we break down what actually works for year-over-year improvement. We cover why taking zero time off after race season is a recipe for injury and plateau, the science of post-race recovery (CNS fatigue, hormonal reset, glycogen restoration), and why detraining fears are almost always overblown. We play Hot or Not with common off-season approaches so you know what to keep and what to ditch, discuss frequency goals vs. volume goals and why the switch changes everything, and talk about building accountability systems that don't rely on motivation. The bottom line: rest is part of training—make this a core belief in 2026. You can cut volume in half for 4-6 weeks and only lose 5-10% fitness. Simpler plans are more likely to be followed. And your January determines your July. Before spring hits, take 2-4 weeks of intentional rest after your last A-race, complete a full season assessment to identify 2-3 specific pain points, set frequency goals for transition season, build at least one accountability system into your training, and schedule monthly low-key events to stay engaged. Connect with us:Email: microcosm.coaching@gmail.comWebsite: microcosm-coaching.com

    56 min

  7. 12/23/2025

    Coaches' Mailbag — Your Running Questions Answered

    Listener Q&A: Your Trail & Ultra Running Questions Answered Holiday grab bag episode! We answer your most-asked questions about ultras, gear, and training. What We Cover: Road marathon to ultra transition: drop bags, poles, navigation, aid stationsHow to choose your first 100 milerTrail shoe buying guide + our current favoritesGPS watches: what you actually needSupplements: sodium bicarbonate vs creatineMasters athlete training tips for 100K+When to add more volume (and when to hold steady)Hot or Not: trampolines & decline treadmillsContact:📧 microcosmcoaching@gmail.com🌐 microcosm-coaching.com

    55 min
  8. 5 Running Studies That Actually Matter in 2025 (Skip the Hype)

    12/17/2025

    5 Running Studies That Actually Matter in 2025 (Skip the Hype)

    We break down the five most important running studies of 2025 and give you a framework for deciding which science actually deserves your attention, and what's just expensive distraction. Plus, we debunk the hype around ketone supplements and Norwegian double threshold training. What We Cover: The "Should I Care" framework for evaluating new researchWhy strict 80/20 polarization isn't magic for recreational athletesHow strength training improved time-to-exhaustion by 35%The fueling gap: marathoners averaged just 22-35g carbs/hour vs. the 60-90g recommendedWhy poor sleepers are 1.78x more likely to get injuredThe single-session spike that increases injury risk by 128%Resources: Tom Ralph's fueling tracking app: https://apps.apple.com/us/app/fuelflow/id6755150914Training PeaksHRV for Training appStudies Referenced: Rosenblatt et al 2025 (Polarized Training)Zanini et al 2025 (Strength Training)de Jong et al 2025 (Sleep)Franson et al 2025 (Injury Risk)Work With Us:One coaching spot available with TJ! Don't wait until January 1 reach out today. Microcosm-coaching.com

    1h 7m
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5
out of 5
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About

The Microcosm Coaching Podcast helps endurance athletes—whether you're a road runner, trail runner, or training for your first marathon or 100-miler—get more out of their training with evidence-based advice, effort-based coaching, and expert mindset support. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running, you're in the right place.

Information

  • Creator
    Microcosm Coaching
  • Years Active
    2021 - 2026
  • Episodes
    214
  • Rating
    Explicit
  • Copyright
    © Microcosm Coaching
  • Show Website
    The MicroCast

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