The MicroCast

Microcosm Coaching
  • 5.0 (36)
  • 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. 5 Off-Season Habits That Will Make You a Stronger Runner in 2026

    3D AGO

    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

  2. 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
  3. 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
  4. 5 Running Lessons I Wish I Learned Sooner | Advice from Experienced Runners

    12/10/2025

    5 Running Lessons I Wish I Learned Sooner | Advice from Experienced Runners

    We're back after a quick Thanksgiving break to share the running wisdom we wish someone had told us years ago. Drawing on interviews with experienced runners and our own coaching insights, we break down five lessons that could save you years of frustration, injury, and wasted effort. What We Cover: Why the most important quality in an athlete isn't talent, it's showing upHow to incorporate skiing and winter activities into spring race trainingThe truth about consistency vs. intensity (spoiler: consistency wins every time)Why defining yourself by your pace is a trapRecovery isn't optional, it's where adaptation actually happensThe problem with cookie-cutter training plansFinding the balance between passion and obsessionListener Question:"I'm training for a spring 50K but live in Colorado. Can I swap runs for ski days or will I lose my running fitness?" Announcements:Boston Marathon Webinar Series with coaches Skyler and James starting in January. Free for Microcosm clients. Details at microcosm-coaching.com. Connect: Website: microcosm-coaching.comEmail: microcosmcoaching@gmail.comFoothills Community: $10/month (code FOOTHILLS10)

    1h 6m
  5. 11 Things Every Runner Should Do to Reach Their Potential

    12/03/2025

    11 Things Every Runner Should Do to Reach Their Potential

    What separates athletes who reach their potential from those who plateau? In this fan-favorite episode, Coach TJ and Zoe break down 11 guiding principles that form the foundation of sustainable athletic growth—from knowing your why to controlling the controllables. But first, we settle the important debates: Pop-Tarts vs. Fig Newtons, why watermelon at aid stations is basically a psy-op, and which race day foods are actually worth reaching for. The 11 Principles: Know your whyCreate your visionCommitment to excellenceGoals as stepping stones (not leaps)Focus on the basicsEasy days easy, hard days hardShift from proving to improvingPractice patience and non-judgmentFeelings can be more informative than numbersStress is stressControl the controllablesCoaching announcement: Multi-sport coaches Zach Russell and Kristin Lane currently have roster spots open. Learn more at microcosm-coaching.com Connect with us:microcosm-coaching.commicrocosmcoaching@gmail.com

    53 min
  6. RED-S Explained: Why Underfueling Hurts Your Performance More Than You Think

    11/25/2025

    RED-S Explained: Why Underfueling Hurts Your Performance More Than You Think

    Training harder but not getting faster? Dealing with recurring injuries? The problem might be your fuel. Before Thanksgiving, I'm sharing an episode from Your Diet Sucks about RED-S, the energy mismatch that's quietly destroying athletic performance and causing injury after injury. When you chronically undereat for your training load, your body can't adapt. You're doing the work, but not getting the gains. Studies show athletes with RED-S are 4.5x more likely to get bone injuries and miss significantly more training time. Signs You're Underfueling: Training harder but getting slowerStress fractures or injuries that won't healConstantly exhausted despite rest daysLost period (or loss of morning erections in men)Frequent colds and illnessYou can't out-train a calorie deficit. Adequate fueling is how you honor your training. Going into the holidays: eat the food, recover hard, and come back stronger. In this episode: What RED-S is, how it shows up in male athletes (often overlooked), why it prevents adaptation, and how to fuel for actual performance gains, not just more miles. Listen before your holiday meals. Food is fuel. Recovery is where you get faster.

    1h 37m
  7. 5 Science-Backed Ways to Prevent Running Injuries: What Actually Works (and What Doesn’t)

    11/19/2025

    5 Science-Backed Ways to Prevent Running Injuries: What Actually Works (and What Doesn’t)

    👍 Subscribe for weekly evidence-based training advice 💻 Learn more about 1:1 coaching: https://www.microcosm-coaching.com 📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/ Want to run healthier, stay consistent, and finally stop the cycle of overuse injuries? This episode breaks down the five most science-backed strategies for injury prevention, in a way that’s actually useful for real runners balancing work, family, and life. Coaches Zoë and TJ take a broad but evidence-based look at what actually keeps athletes durable: smart load management, strategic strength training, real recovery (not just vibes), targeted mobility, and neuromuscular training. They also cover why foam rolling feels good but isn’t a cure-all, whether gait analysis is worth the money, the truth about minimalist shoes, and how to safely return to training after getting sick. If you’ve been dealing with recurring niggles, you’ll walk away with clear, practical steps to train with more intention and fewer setbacks. Timestamps:00:32 — Intro, snacks, carved-up energy 02:10 — Episode overview + why injury prevention matters 04:00 — Hot or Not: Foam rolling 06:15 — Hot or Not: Knee straps & patellar bands 10:40 — Hot or Not: Gait analysis 15:30 — Hot or Not: Minimalist/barefoot shoes 20:55 — Listener Question: Training while sick + missed workouts 32:45 — Introducing Skyler & Kyle (Masters specialists at Microcosm) 36:20 — Injury Prevention Strategy #1: Progressive Load Management 48:00 — Strategy #2: Strength Training (what actually works) 58:45 — Strategy #3: Recovery & Sleep 1:06:20 — Strategy #4: Targeted Mobility 1:12:10 — Strategy #5: Neuromuscular Training 1:17:00 — Putting it all together + hierarchy of what matters most

    53 min
  8. Stop Overthinking Your Training: How to Simplify and Run Better

    11/12/2025

    Stop Overthinking Your Training: How to Simplify and Run Better

    Want to train smarter, run stronger, and stop second-guessing your training? This episode dives into one of the biggest pitfalls we see as coaches: overthinking. From obsessing over pace and metrics to chasing “perfect” plans, Zoë and TJ break down how overthinking sabotages performance, and how to get back to feeling good, recovering well, and actually getting faster. 🎙️ In this episode: The “Overthinking Hall of Fame”: Pace Police, Data Collectors, and Plan Perfectionists Why more data doesn’t mean better training How to use RPE and interoception to build true awareness The science of simplicity and the power of the minimum effective dose Reframing your mindset from proving to improving 💻 Learn more about 1:1 coaching with Microcosm Coaching: https://www.microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching🎧 Subscribe so you never miss an episode!

    55 min
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5
out of 5
36 Ratings

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 - 2025
  • Episodes
    209
  • Rating
    Explicit
  • Copyright
    © Microcosm Coaching
  • Show Website
    The MicroCast

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