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. May 27

    84: Building the Foundation: Why Aerobic Base Training Changes Everything in Endurance Running

    In this episode, we’re diving into the science behind why building your aerobic foundation is one of the most important things you can do as an endurance runner. We talk about the “house foundation” analogy of training, why easy runs matter more than most runners think, how polarized training helps you recover and perform better, and a weekly structure that actually moves the needle. We also cover: • Why aerobic development leads to better speed and endurance over time • The role of stress + recovery in adaptation • Why easy runs should actually feel easy • How to avoid the “gray zone” of training • Why durability matters just as much as fitness • Common mistakes runners make when increasing volume and intensity If you’ve ever wondered why slowing down may actually help you get faster, this episode is for you. And if you’re looking for more guidance and structure within your own training, you can apply for 1:1 coaching or join the Commit App for strength and run programming designed to help you build sustainable progress long term. Use code SUMMER26 for 20% off your first 3 months this summer.

    30 min

  2. May 7

    83: Easy Runs, High Heart Rate, and What Your Training Is Missing

    Do you need to base build? If your easy runs feel hard, your heart rate spikes early, or you feel like you’re constantly working just to maintain an “easy” pace, this episode is for you. We’re breaking down one of the most misunderstood parts of running: your aerobic base. You’ll learn why building your foundation before half marathon or marathon prep changes everything, how it impacts your heart rate, endurance, and recovery, and why jumping straight into intensity often leads to burnout, frustration, or injury. I also share a real athlete example of what happens when we shift the focus back to base building, and how consistency, easy running, and patience completely transform performance over time. Start your free trial with the Commit App

    32 min

  3. Apr 16

    82: Why Your Training Isn’t Working (And What Actually Does)

    If you feel like you’re doing everything right, but your running still isn’t improving, this episode is for you! Most runners don’t have a motivation problem. They’re showing up, putting in the work, and pushing themselves. But more effort doesn’t always mean more progress. In this episode, I break down why your training might not be working, and the key shifts that actually lead to real results. We talk about: Why structure matters more than intensityThe role of strength training in performance and injury preventionWhy recovery is a critical part of your progress (not an afterthought)And how consistency beats perfection every timeIf you’re tired of feeling stuck, plateaued, or constantly fatigued, this will help you rethink your approach and start training in a way that actually works. And if you’re looking for a structured approach to your training, this is exactly what I build inside Commit.

    18 min

  4. Apr 8

    81: Post-Marathon Recovery, Training Discomfort, & Training for My First 50K

    Post-marathon recovery isn’t just about rest, it’s about strategy. In this episode, we’re breaking down what actually happens in your body after a marathon, and why jumping right back into training too soon can hold you back more than it helps. We talk about: The difference between normal training discomfort vs. injuryWhat recovery really looks like (beyond just “taking a few days off”)How to ease back into running without sabotaging your progressWhy the right training stimulus matters if you want to improveI’m also sharing what’s shifting in my own training as I prepare for my first 50K, how it’s different from other preps, and what I’m focusing on to stay strong, healthy, and consistent. If you’ve ever wondered, “Am I pushing myself… or pushing too far?” this episode will help you understand the difference. 👉 Are you looking to improve your running performance ? 👉 Are you looking for strength training for runners? 👉 Do you need help with your marathon prep, half marathon prep, 5K prep and more? 📌 Train smarter with the Commit App.

    26 min

  5. 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

  6. 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

  7. 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

  8. 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
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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
    85
  • Rating
    Clean
  • Copyright
    © Melissa Kendter
  • Show Website
    The Performance Podcast

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