The Endurance Athlete Journey

Justin White and Katie Kissane
  • 5.0 (3)
  • FITNESS

Endurance athletes are constantly searching for the right way to train, fuel, and improve—but the amount of conflicting advice can make the process feel overwhelming. The Endurance Athlete Journey Podcast helps simplify the path forward. Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, and mindset principles that help endurance athletes stay healthy, build durability, and perform at their best. Through practical coaching insights and real-world experience, each episode helps runners, cyclists, and triathletes better understand their training, fuel their bodies effectively, and navigate the challenges of endurance sport with confidence.

  1. Why Your Fitness Isn’t Leading to Better Race Results

    1D AGO

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

    3D AGO

    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
  3. Is Your Race Ruined After Missing Training? How to Adjust After a Setback

    MAY 8

    Is Your Race Ruined After Missing Training? How to Adjust After a Setback

    Send us Fan Mail You missed training. You got sick. Something flared up. Life got in the way. Now the plan you imagined is not the plan you are actually living — and the question becomes: is your race still salvageable, or did the setback change everything? In this episode, Coach Justin and Coach Katie talk through how endurance athletes should adjust after illness, injury, missed workouts, or disrupted training. More importantly, they explain why trying to “make up” lost training is often the fastest way to turn one setback into a bigger problem. What You’ll Learn: Why missed training does not automatically mean your race is ruined The mistake athletes make when they try to cram lost workouts back into the plan How to return to training without rushing intensity or volume When to adjust the plan, when to adjust expectations, and when to stay patient Timestamps: 00:00 — Why this episode matters 03:28 — Katie’s illness and the reality of interrupted training 08:07 — The emotional side of setbacks and lost expectations 13:10 — Why making up missed training usually backfires 17:12 — Patience, gratitude, and reframing the setback 23:02 — Handling the uncertainty of return-to-training 30:35 — Why injury and illness prevention is never guaranteed 34:51 — What to do after a short-term setback 38:13 — Returning day by day instead of forcing the plan 44:12 — Why movement comes before structured training 54:23 — How timing affects the cost of missed training 01:06:23 — Why race day is not decided by a perfect training block For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 20m
  4. Why Swimming Feels So Hard for Triathletes

    MAY 6

    Why Swimming Feels So Hard for Triathletes

    Send us Fan Mail If swimming feels harder than it should, this episode is for you. Coach Justin breaks down the most common swim questions triathletes struggle with — from feeling exhausted after 100 yards to panicking in open water, sinking legs, breathing problems, and why so many athletes stop improving despite spending more time in the pool. This episode is not about swimming more mindlessly. It’s about learning how to swim with better structure, better awareness, and better efficiency so you can become more confident and capable in the water without feeling like you need to be a lifelong swimmer to belong in the sport. What You’ll Learn:  Why simply swimming more often doesn’t automatically make you a better swimmer  The real causes behind panic, breathlessness, and fatigue in the water  How strength training and body position directly impact swim performance  How to structure swim workouts with purpose instead of just “getting yards in” Key Takeaway: Better swimming is not primarily about grinding out more yards — it’s about developing efficiency, strength, confidence, and purposeful structure in the water.  Timestamps:  00:00 – Introduction + the biggest swim question triathletes ask  01:00 – Why swimming more isn’t always the answer  04:00 – Swim technique analysis and visual feedback  06:00 – Strength training for better swimming  12:00 – Why structured swim workouts matter  14:00 – Why open water swimming feels slower  20:00 – Breathing, panic, and oxygen control in the water  33:00 – Do you need to be a “good swimmer” to do triathlon?  44:00 – How to stop sinking and dropping your legs  49:00 – Should triathletes use pull buoys, paddles, and fins?  54:00 – How often should triathletes swim each week?  01:03:00 – Why you feel exhausted after 100–200 yards and how to fix it For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 22m
  5. Road to Grandma’s Marathon: Navigating a Setback

    APR 30

    Road to Grandma’s Marathon: Navigating a Setback

    Send us Fan Mail Podcast Summary – Navigating Setbacks in Marathon Training In this episode of the Endurance Athlete Journey Podcast, Katie shares a real and raw update on her road to Grandma’s Marathon—one that didn’t go as planned. After coming off a strong stretch of training, including a standout 16-mile tempo run, Katie was hit with a major setback: Influenza B. What started as mild fatigue quickly turned into a full week of illness, forcing her to step away from training and rethink her approach moving forward.  Instead of focusing on recovery strategies as planned, this episode pivots into a deeper conversation about setbacks—how they happen, how they feel, and how to handle them. Key Takeaways: Setbacks are part of the process Whether it’s illness, injury, or life stress, disruptions are inevitable in any training cycle. Stress adds up (even beyond training) Katie highlights how life stress—work demands, family responsibilities, and even exam pressure—can compound physical stress and impact the immune system. Rest early, not later One of the biggest lessons: trying to “push through” early symptoms can prolong recovery and worsen the setback. Fitness doesn’t disappear overnight Missing a week of training isn’t ideal, but it doesn’t erase months of consistent work. Flexibility is key Training plans should be written “in pencil,” allowing room to adjust based on real-life circumstances. Mindset matters Katie explores reframing setbacks—not as failures, but as part of the journey, and sometimes even a form of protection from something worse. Looking Ahead: With about seven weeks until race day, Katie shares the uncertainty of returning to training while balancing recovery. The path forward may involve adjusting goals—but not giving up. Bottom line: Progress isn’t about perfection—it’s about adapting, listening to your body, and staying in the game even when things don’t go according to plan. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    40 min
  6. The Running Questions Everyone Gets Wrong (Answered by Coaches)

    APR 29

    The Running Questions Everyone Gets Wrong (Answered by Coaches)

    Send us Fan Mail Most runners are asking the same questions—but they’re often chasing the wrong answers. In this episode, Coach Justin and Coach Katie break down 6 of the most common running questions they hear from athletes—covering frequency, pacing, injuries, nutrition, speed, and endurance. If you’ve ever wondered whether you’re doing enough… doing too much… or just doing it wrong—this episode will help you simplify your approach and focus on what actually leads to progress. 🔑 What You’ll Learn: How often you should actually be running Why “good pace” is the wrong question How to get faster without burning outWhat really builds enduranceTimestamps:  00:00 – Introduction  01:15 – How often should you run?  05:30 – Running for triathletes vs runners  10:20 – What is a “good” pace?  17:50 – RPE vs pace explained  24:30 – How to avoid injuries  29:40 – Nutrition, sleep, and recovery  34:25 – What to eat before and after running  48:30 – How to run faster  56:50 – How to build endurance  1:02:50 – Final thoughts  For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 9m
  7. The Real Reason Your Race Falls Apart (It’s Not Fitness)

    APR 23

    The Real Reason Your Race Falls Apart (It’s Not Fitness)

    Send us Fan Mail You trained for the race. You put in the hours. So why didn’t your performance reflect your fitness? In this episode, we break down the real reason so many endurance athletes underperform on race day—and it’s not because they’re not fit enough. From pacing mistakes and poor fueling decisions to hydration errors and lack of race-day awareness, small execution errors can quietly build throughout the race until everything starts to fall apart. And the hardest part?  Most athletes don’t even realize it’s happening until it’s too late. We walk through the most common race day mistakes we see in both triathlon and running, how those mistakes show up during your race, and what you can do to avoid them. Because race day isn’t about perfection.  It’s about making the right decisions in the moments that matter. In This Episode, We Cover:  Why fitness alone doesn’t determine your race outcome  The most common pacing mistakes that lead to late-race breakdown  How fueling and hydration errors quietly derail performance  The compounding effect of small decisions over the course of a race  How to think through race execution before race dayWho This Episode Is For:  Athletes preparing for their first race  Endurance athletes who feel like their results don’t match their training  Triathletes and runners looking to improve race execution  Anyone heading into race season who wants to avoid preventable mistakesResources & Next Steps: If you’re tired of putting in the work but not seeing it show up on race day, this is exactly where coaching makes the difference. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 26m
  8. What Comes After Your First Triathlon (Most Get This Wrong)

    APR 22

    What Comes After Your First Triathlon (Most Get This Wrong)

    Send us Fan Mail You trained. You showed up. You crossed the finish line. Now what? For a lot of athletes, the end of a race doesn’t feel the way they expected. There’s pride, excitement… and sometimes an unexpected sense of emptiness. The structure is gone. The goal is gone. And the question becomes: what comes next? In this episode of Triathlon 101, Coach Justin walks through what actually happens after your first triathlon—and how to approach your next steps with clarity instead of emotion. This isn’t about immediately signing up for another race. It’s about understanding the post-race phase that most athletes skip—and why that mistake leads to burnout, frustration, and stalled progress. You’ll learn:  Why feeling “off” after race day is completely normal  The difference between reacting vs. progressing  How to evaluate your first race the right way  The biggest mistake athletes make when choosing their next race  Why longer and harder isn’t always better  How to build a sustainable path forward in the sport Whether your race went exactly as planned—or completely off the rails—this episode will help you take that experience and turn it into your next step forward. Because the finish line isn’t the end… it’s the starting point. Timestamps: 00:00 Introduction: What Comes After Your First Triathlon 03:00 The Emotional Aftermath of Race Day 06:30 The Most Important Question: Continue or Stop? 09:30 Reflect Before You React 12:30 Finish Line High vs. Finish Line Low 15:00 The Trap of Doing Too Much Too Soon 21:30 Why Bigger Isn’t Always Better 25:00 The Refinement → Progression Process 28:00 Recovery: Physical and Mental Reset 34:30 Training Must Fit Your Life 39:00 Your 3 Paths Forward as an Athlete 01:00:30 Long-Term Progression Strategy + Final Takeaways  🎧 Listen now and take control of what comes next in your journey. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 11m
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Ratings & Reviews

5
out of 5
3 Ratings

About

Endurance athletes are constantly searching for the right way to train, fuel, and improve—but the amount of conflicting advice can make the process feel overwhelming. The Endurance Athlete Journey Podcast helps simplify the path forward. Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, and mindset principles that help endurance athletes stay healthy, build durability, and perform at their best. Through practical coaching insights and real-world experience, each episode helps runners, cyclists, and triathletes better understand their training, fuel their bodies effectively, and navigate the challenges of endurance sport with confidence.

Information

  • Creator
    Justin White and Katie Kissane
  • Years Active
    2025 - 2026
  • Episodes
    93
  • Rating
    Clean
  • Copyright
    © 2026 The Endurance Athlete Journey
  • Show Website
    The Endurance Athlete Journey

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