The Fast and Free Podcast

Brant Stachel
  • 5.0 (1)
  • Fitness

The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.

  1. 4d ago

    Most Runners Do Double Threshold Training Completely Wrong

    Today, we're breaking down one of the most misunderstood training concepts in distance running: double threshold training. Get Coached by Me: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Most runners hear "double threshold" and assume it means doing two hard workouts in a day. But that's exactly where many athletes get themselves into trouble. The real lesson behind the Norwegian system is restraint. In this video, I wanted to explain what double threshold training actually is, where it came from, how athletes like the Ingebrigtsens use it, and why lactate-informed training is about controlling effort rather than constantly pushing harder. I also break down the role of muscular stress, why volume is the foundation that makes this system work, and the biggest mistakes I see runners make when they try to copy elite workouts without understanding the underlying principles. Happy Training! ➡️ Watch my Running: Explained Series: https://www.youtube.com/playlist?list=PLXSHy1fG_CEMUOxJD_2cYeSJZmUIdIDro ➡️ Sign Up For My Newsletter: https://brantstachel.activehosted.com/f/30 ⸻ Relevant Links 🚨 Get Your First Month of Coaching with Brant for just $20 🚨 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 Get my Book "Fast and Free" on Amazon: https://a.co/d/00twBZ6d ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ https://www.youtube.com/@FastAndFreePodcast https://www.instagram.com/brant_stachel https://www.instagram.com/fastandfreecoaching https://www.tiktok.com/@BrantStachel https://www.strava.com/athletes/12318637 https://www.facebook.com/FastandFreeWithBrant

    7 min

  2. 4d ago ·  Bonus

    How Runner's Get Injured

    Today, we’re breaking down one of the most common ways runners get hurt. In this video, I break down why the classic 10% mileage rule is far too simplistic for most runners, what the research actually says about injury risk, and why your body cares far more about the gap between what you’ve consistently handled and what you’re suddenly asking it to do. After coaching more than 1,500 runners ranging from 2:09 marathoners to first-time six-hour finishers, I’ve seen the same injury traps repeat over and over: runners returning too aggressively after illness or time off, trying to force marathon build-ups into unrealistic timelines, or adding volume simply because training feels good. I also walk through the practical framework I actually use with athletes: the three-week rolling load rule, how to spot early warning signs before a small issue becomes a six-week layoff, and why discipline (*cough* not ego cough) is what keeps runners healthy long enough to actually get fast. Happy Training! ⸻ Relevant Links 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com Get Your First Month of Coaching with Brant for just $20 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 Get my Book “Fast and Free” on Amazon: https://a.co/d/00twBZ6d ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ https://www.youtube.com/@FastAndFreePodcast https://www.instagram.com/brant_stachel https://www.instagram.com/fastandfreecoaching https://www.tiktok.com/@BrantStachel https://www.strava.com/athletes/12318637 https://www.facebook.com/FastandFreeWithBrant

    13 min

  3. 4d ago ·  Bonus

    Your Workouts Are Injuring You (Not Your Mileage)

    Today, we're breaking down one of the biggest misconceptions in running injury prevention. In my experience, recreational and age-group runners most commonly face intensity problems, not mileage problems. So I wanted to look at what the research says about injury risk, why training load spikes matter, and how hard workouts create far more mechanical stress than most runners realize. I also walk through the practical audit I use when reviewing athlete training logs, how to identify whether your intensity distribution is putting you at risk, and why genuinely easy running may be one of the best injury prevention tools available to you. Happy Training! ➡️ Watch my Running: Explained Series: https://www.youtube.com/playlist?list=PLXSHy1fG_CEMUOxJD_2cYeSJZmUIdIDro ➡️ Sign Up For My Newsletter: https://brantstachel.activehosted.com/f/30 ⸻ Relevant Links 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com Get Your First Month of Coaching with Brant for just $20 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 Get my Book "Fast and Free" on Amazon: https://a.co/d/00twBZ6d ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ https://www.youtube.com/@FastAndFreePodcast https://www.instagram.com/brant_stachel https://www.instagram.com/fastandfreecoaching https://www.tiktok.com/@BrantStachel https://www.strava.com/athletes/12318637 https://www.facebook.com/FastandFreeWithBrant

    16 min

  4. 4d ago ·  Bonus

    How Science Actually Says Runners Should Increase Mileage

    Today, we’re breaking down one of the most repeated pieces of running advice… The 10% rule. This "rule" gets thrown around everywhere: don’t increase your weekly mileage by more than 10%. Training apps reference it, plans are built around it, and for many runners, it’s treated like gospel. The issue is.... In my experience, it’s often wrong in both directions. In this video, I wanted to break down why a blanket percentage approach makes no sense once you actually look at how training stress works. If you’re rebuilding from low mileage, a 10% jump may be so small your body barely notices it. If you’re already near your mileage ceiling, adding another 10% can be exactly what tips you into injury. Instead, I walk through the framework I actually use with athletes: baseline mileage. After coaching more than 1,500 athletes ranging from 2:09 marathoners to first-time six-hour finishers, I’ve found the most effective mileage progression starts with understanding what your body can actually sustain consistently without accumulating excessive fatigue, soreness, or mental burnout. Happy Training! ⸻ Relevant Links 🚨 Get Your First Month of Coaching with Brant for just $20🚨 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 Get my Book “Fast and Free” on Amazon: https://a.co/d/00twBZ6d ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ https://www.youtube.com/@FastAndFreePodcast https://www.instagram.com/brant_stachel https://www.instagram.com/fastandfreecoaching https://www.tiktok.com/@BrantStachel https://www.strava.com/athletes/12318637 https://www.facebook.com/FastandFreeWithBrant

    12 min

  5. 4d ago ·  Bonus

    The Most Common Tempo Mistakes I See 2:09-6:00 Marathoners Make

    Today, we're breaking down some of the biggest reasons runners miss the mark with tempo training. NOW WITH BETTER LIGHTING hahaha. After my last video explaining tempo workouts and how to structure them, I wanted to follow it up with something even more practical: the most common mistakes I see runners make when executing tempo sessions. After coaching more than 1,500 athletes ranging from 2:09 marathoners to first-time six-hour finishers, the patterns are remarkably consistent. In this video, I walk through why so many runners push recovery jogs too hard, why only doing broken tempos or only doing straight tempos leaves gains on the table, and how runners accidentally turn threshold work into 10K race efforts without realizing it. We also dig into one of the biggest traps in training: reverse engineering paces based on where you want to be instead of where your current fitness actually is. I also explain why tempo progress shouldn’t be judged workout to workout, why chasing faster splits every session often backfires, and how something as simple as easing into the first few minutes of a tempo can completely change how effectively you execute the session. If tempo workouts have ever felt harder than they should, or you’ve wondered why they’re not translating into better race results, this one’s for you. Happy Training! ⸻ Relevant Links 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com Get Your First Month of Coaching with Brant for just $20 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 Get my Book “Fast and Free” on Amazon: https://a.co/d/00twBZ6d ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ https://www.youtube.com/@FastAndFreePodcast https://www.instagram.com/brant_stachel https://www.instagram.com/fastandfreecoaching https://www.tiktok.com/@BrantStachel https://www.strava.com/athletes/12318637 https://www.facebook.com/FastandFreeWithBrant

    9 min

  6. May 18 ·  Bonus

    Every Tempo Workout You Need in a Season | Beginner to Intermediate Running Guide

    Today I wanted to break down how I actually build tempo workouts across an entire season and why most runners are either progressing them too aggressively… or not progressing them at all. One of my most popular videos ever here on YouTube was explaining what tempo running actually is, but in this video, I wanted to go way deeper and show you the real structure behind how I scale tempo sessions from beginner runners all the way to advanced marathon builds. I walk through the exact progression I use with athletes, from broken tempos like 4x4 minutes all the way up to monster sessions like 2x20 minutes and 30+ minute continuous efforts. Happy Training! ➡️ Sign Up For My Newsletter: https://brantstachel.activehosted.com/f/30 ⸻ Relevant Links 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com Get Your First Month of Coaching with Brant for just $20 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 Get my Book “Fast and Free” on  @amazon : https://a.co/d/00twBZ6d ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ https://www.youtube.com/@FastAndFreePodcast https://www.instagram.com/brant_stachel https://www.instagram.com/fastandfreecoaching https://www.tiktok.com/@BrantStachel https://www.strava.com/athletes/12318637 https://www.facebook.com/FastandFreeWithBrant https://www.twitter.com/BrantStachel https://www.LinkedIn.com/Brant-Stachel https://www.reddit.com/user/BrantStachel/ Visit My Website: http://runfastandfree.com

    14 min

  7. May 18 ·  Bonus

    You’re Not Mentally Weak, You Need a Competitive Identity!

    This is Part 2 of my mental performance series for runners, and today, we're gettin' practical haha. In Part 1 I broke down why so many runners train like one athlete and race like another. In this video, I wanted to walk you through one of the most powerful tools I use in my mental performance practice as a registered psychotherapist: the Competitive Identity Exercise. Happy Training! ➡️ Watch my https://www.youtube.com/playlist?list=PLXSHy1fG_CEMUOxJD_2cYeSJZmUIdIDro Series ➡️ Sign Up For My Newsletter: https://brantstachel.activehosted.com/f/30 ⸻ Relevant Links 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com Get Your First Month of Coaching with Brant for just $20 https://www.getcoachedbybrant.com Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 Get my Book Fast and Free on  @amazon : https://a.co/d/00twBZ6d ⸻ Follow Brant Stachel & Fast & Free Performance Coaching Around On The Internet: YouTube (Main): https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ Instagram: https://www.instagram.com/brant_stachel Fast & Free IG: https://www.instagram.com/fastandfreecoaching TikTok: https://www.tiktok.com/@BrantStachel Strava: https://www.strava.com/athletes/12318637 Facebook: https://www.facebook.com/FastandFreeWithBrant Twitter/X: https://www.twitter.com/BrantStachel LinkedIn: https://www.LinkedIn.com/Brant-Stachel Reddit: https://www.reddit.com/user/BrantStachel Website: http://runfastandfree.com ⸻ Check out CEP Mindset: https://cepmindset.com/

    11 min

  8. May 18 ·  Bonus

    Mental Performance Training For Runners: The IGNITE Framework

    Today I wanted to break down something I’ve seen over and over again across more than 1,500 athletes I’ve coached: the gap between the runner you are in training and the runner who actually shows up on race day. In this video, I walk through the full IGNITE Framework from my book Fast and Free, a six-step mental performance system built from sports psychology, psychotherapy, and real-world coaching experience. This a repeatable system designed to help you identify the exact mental barriers holding you back, build a competitive identity you can rely on, and execute when it matters most. Happy Training! ➡️ Sign Up For My Newsletter: https://brantstachel.activehosted.com/f/30 ⸻ Relevant Links 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com Get Your First Month of Coaching with Brant for just $20 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ https://www.youtube.com/@FastAndFreePodcast https://www.youtube.com/@FastAndFreePodcastClips https://www.instagram.com/brant_stachel https://www.instagram.com/fastandfreecoaching https://www.tiktok.com/@BrantStachel https://www.strava.com/athletes/12318637 https://www.facebook.com/FastandFreeWithBrant https://www.twitter.com/BrantStachel https://www.LinkedIn.com/Brant-Stachel https://www.reddit.com/user/BrantStachel/ Visit My Website: http://runfastandfree.com

    47 min
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About

The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.

Information

  • Creator
    Brant Stachel
  • Years Active
    2K
  • Episodes
    50
  • Rating
    Clean
  • Copyright
    © 2025 Brant Stachel
  • Show Website
    The Fast and Free Podcast

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