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. 1d ago

    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

  2. 3d ago

    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

  3. 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
  4. 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
  5. Why Strong Runners Fall Apart in the Ironman Marathon

    May 21

    Why Strong Runners Fall Apart in the Ironman Marathon

    Send us Fan Mail Being a strong runner does not guarantee a strong Ironman marathon. In a standalone marathon, you start fresh. In a full Ironman, the marathon begins after a 2.4-mile swim, 112-mile bike, hours of fatigue, fueling decisions, pacing mistakes, and muscular damage that have already shaped what your run can become. In this episode, Coach Justin and Coach Katie compare standalone marathon training with Ironman marathon training and explain why runners moving into long-course triathlon often need a completely different mindset. If you’ve ever assumed the Ironman run is “just a marathon,” this conversation will challenge that idea. What You’ll Learn Why the Ironman marathon is usually decided before you ever start running How bike fitness and bike execution protect your run more than extra run volume Why fueling mistakes on the bike can sabotage the marathon later How runners need to rethink pacing, patience, recovery, and expectations in Ironman training Timestamps: 00:00 – Why runners misunderstand the Ironman marathon 03:02 – How standalone marathon training is usually structured 08:41 – Why Ironman run training starts with bike fitness 17:44 – Why marathon expectations do not transfer cleanly to Ironman 22:03 – How overbiking destroys the run 33:04 – Why bike fueling determines marathon survival 43:25 – Flavor fatigue, texture fatigue, and long-course nutrition strategy 47:23 – Long runs: marathon training vs Ironman training 53:49 – How much run intensity belongs in Ironman training 1:02:22 – Why patience off the bike matters 1:10:17 – Recovery differences between marathon and Ironman training 1:25:35 – Final thoughts For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 31m
  6. Nutrition Deep Dive: The Evolution of High Carb Fueling

    May 19

    Nutrition Deep Dive: The Evolution of High Carb Fueling

    Send us Fan Mail In this solo episode of The Endurance Athlete Journey Podcast, Katie takes a deep dive into the fascinating evolution of endurance fueling and how high-carb strategies are reshaping modern performance. From the early days of marathon racing in the late 1800s—when athletes fueled with steak, eggs, whiskey, and even avoided water—to today’s precision fueling strategies of 80–120 grams of carbs per hour, Katie explores how sports nutrition has transformed over time. Using recent breakthroughs in marathon performance, including two sub-2-hour marathon performances in the London marathon, Katie examines the major factors driving athletes faster than ever before: fueling, shoe technology, training advancements, recovery science, and evolving sports nutrition products. This deep dive focuses on the fueling and sports nutrition products.  This episode covers: The surprising history of marathon fuelingWhy athletes once believed dehydration improved performanceThe discovery of glycogen and carbohydrate loadingThe rise of Gatorade, gels, and modern sports nutritionThe low-carb/high-fat era and why many elite athletes have moved away from itHow under-fueling still impacts many endurance athletes todayThe importance of gut training and individualized fuelingWhy modern athletes are prioritizing fueling over simply staying leanThe future of high-carb fueling and endurance performanceKatie also reflects on how outdated “tough it out” mindsets still influence athletes today and explains why fueling is no longer viewed as separate from training—but an essential part of it. Whether you're a marathoner, triathlete, cyclist, or endurance athlete looking to improve performance and recovery, this episode offers valuable insight into how fueling strategies have evolved—and where they may be heading next. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    51 min
  7. Why Your Fitness Isn’t Leading to Better Race Results

    May 14

    Why Your Fitness Isn’t Leading to Better Race Results

    Send us Fan Mail If you are fit enough to finish the race, but not durable enough to keep training, eventually the cycle catches up with you. You build fitness, make progress, start to believe things are working — and then something breaks down. Injury, inconsistency, burnout, lost motivation, or another restart from square one. In this episode, we break down the difference between fitness and durability, why chasing performance too aggressively can keep athletes stuck, and what it actually takes to build a foundation that supports repeatable progress. What You’ll Learn: Why fitness and durability are not the same thingHow the “rebuild cycle” keeps endurance athletes from long-term progressWhy more intensity is often the wrong solutionHow strength, frequency, recovery, and patience create sustainable performance Timestamps: 00:00 — Introduction to fitness vs durability 01:29 — Why run frequency sparked this conversation 04:39 — The limits of three-day-a-week training 08:43 — Why early performance gains do not last forever 16:03 — Fitness for completion vs durability for performance 21:00 — The rebuild cycle and why athletes get stuck 27:51 — Why cookie-cutter plans do not work for everyone 33:16 — Fitness is capacity; durability is replicability 43:28 — How to start building durability 52:30 — Adding frequency without overloading the body 1:04:54 — The danger of validating every workout 1:12:47 — Playing the long game in endurance training If this episode helped you understand why your training keeps breaking down, share it with another runner, triathlete, or endurance athlete who may need to hear it. You can also join The Endurance Athlete Journey Podcast Group on Facebook to continue the conversation and connect with other endurance athletes working through the same challenges. If you are tired of guessing your way through training, Coach Justin and Coach Katie are both active coaches accepting athletes. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 21m
  8. Road to Grandma's Marathon: Returning After a Setback and The Pillars of Recovery

    May 12

    Road to Grandma's Marathon: Returning After a Setback and The Pillars of Recovery

    Send us Fan Mail In this episode of the Road to Grandma’s Marathon series, sports dietitian, coach, and endurance athlete Katie shares an honest update on her marathon build after being sidelined by illness for nearly two weeks. From elevated heart rates and lingering fatigue to rebuilding confidence after difficult workouts, Katie opens up about the physical and mental challenges of returning to training after getting sick — especially as a masters athlete balancing recovery with high mileage. Katie walks listeners through her recent training week, including modified workouts, a challenging half marathon effort, and the frustration of feeling disconnected from the fitness and momentum she had built before getting sick. She also dives deep into one of the most important topics for endurance athletes: recovery. In this episode, Katie discusses:  How illness impacts endurance performance and recovery  Elevated heart rate and post-viral training struggles  The mental side of setbacks and rebuilding confidence  Why recovery becomes even more important for masters athletes  The key pillars of recovery: sleep, nutrition, hydration, and stress management  The importance of carbohydrates during and after training  Managing training load and listening to your body  Recovery tools like mobility work, foam rolling, compression, massage, and active recovery  Supplements that may support recovery, including protein powder, creatine, omega-3s, tart cherry juice, and magnesium Whether you’re training for a marathon, returning from illness, or simply trying to balance hard training with recovery, this episode offers practical strategies and relatable insight into the realities of endurance training and the importance of patience during setbacks. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    48 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
    99
  • Rating
    Clean
  • Copyright
    © 2026 The Endurance Athlete Journey
  • Show Website
    The Endurance Athlete Journey

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