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. 2D AGO

    76: Is Zone 2 Running Overrated?

    Zone 2 training has taken over the endurance world — but is it actually the key to better performance, or just another fitness trend? In this episode of The Performance Podcast, we break down the science behind Zone 2 training, aerobic base development, mitochondrial health, and polarized training models. You’ll learn what Zone 2 actually does physiologically, why it improves fat oxidation and metabolic efficiency, and where it fits into a smart endurance training plan. We dive into research from Dr. Iñigo San Millán, Dr. Stephen Seiler, and foundational studies on mitochondrial adaptation and VO₂ max development, plus real-life examples for runners training for a 5K, half marathon, or marathon. If you’re wondering:• Does Zone 2 make you faster?• Should all your runs be easy?• Is high-intensity training necessary?• How much Zone 2 is too much?• What’s the best balance of easy vs. hard training? This episode will help you understand how to structure your training for performance, longevity, and sustainable progress. Whether you're building your aerobic base, chasing a PR, or trying to improve your running economy, this conversation will help you train with more clarity and intention. 🎧 Topics Covered: What Zone 2 training actually means Aerobic base vs. speed development Mitochondrial adaptations explained Polarized training (80/20 method) VO₂ max and lactate threshold training When Zone 2 is essential — and when it’s not enough Train smarter. Recover better. Perform at your best. Train with intention on the Commit App 📌

    19 min

  2. FEB 3

    75: Structure Matters: Building Endurance Without Killing Strength

    Can you train endurance without losing strength, power, or muscle? In this episode we bust myths and break down the science behind concurrent training — showing how strength and endurance can coexist when programmed smartly. This is not about marathon training, or long-distance running in general, but about making running and strength exist together. You’ll learn: How the interference effect works — and what research actually says about mixing running and lifting  Why training order matters for strength outcomes when resistance and endurance workouts are combined  Evidence that well-designed concurrent programs can still build strength and endurance without compromise  Practical strategies for scheduling runs and lifts so they support, not sabotage, each other Whether you’re a strength athlete wanting better conditioning or an endurance athlete lifting for performance, this episode gives science-based solutions — no PhD required. Run and Lift better on the Commit App.

    20 min

  3. JAN 22

    74: Ask Your Coach— The Science of Performance: Cold Breathing, Knee Pain, Strength, and Carb-Load

    Ask your coach series! Cold-weather running, knee pain during training, strength splits, carb loading — how do you know what actually works? In this episode of the Performance Podcast, we break down the science behind common training challenges. Learn why breathing is harder in freezing temps, how to manage knee pain safely, the pros and cons of full-body vs upper/lower strength splits, and the evidence-based way to carb load before a key race. Perfect for runners, lifters, and performance athletes, this episode gives you actionable insights to train smarter, recover better, and hit your goals with confidence. Train on commit, turn knowledge into consistent results with strength training and running.

    33 min
  4. 73: What Running Economy Means for Your Performance

    JAN 15

    73: What Running Economy Means for Your Performance

    Running economy is one of the most important — and misunderstood — factors in endurance performance. While VO₂ max and lactate threshold often get the spotlight, running economy quietly determines how efficient, sustainable, and strong your running actually feels. In this episode, we break down what running economy really is, how it shows up in your training, and how you can improve it — without lab testing, extreme changes, or chasing fads. This episode gives you practical, science-backed ways to run with less effort and more control. Commit App — building strength, efficiency, and durability so your training supports real life and your goals.

    20 min

  5. JAN 9

    72: Post Marathon Recovery Plan

    After months of structured training and race-day effort, true recovery goes beyond when you can run again. In this episode, we break down why post-marathon recovery is essential for both physical healing and mental reset — helping you return stronger, protect long-term progress, and avoid ending up sidelined. If you want to reduce injury risk, rebuild motivation, and set yourself up for your next training cycle, this episode is for you. Train With Me ^ Strength + running plans designed to meet you where you are — and help you reach your goals.

    28 min

  6. 12/19/2025

    71: Hybrid Build Challenge: What to Expect + How to Build Habits that Last

    In today's episode, we cover everything you need to know about the Hybrid Build Challenge inside the Commit app that officially starts January 5! Then we get into how to build habits that last beyond January, because let's face it — the start of a new year can feel motivating and overwhelming at the same time. If you’ve ever started strong in January only to fall off weeks later, this episode is for you. In this episode, we’re breaking down:• How to stay consistent when motivation drops• How to build habits that fit real life — not perfection• How to use the new year challenge as a tool• How to carry consistency past January This isn’t about doing more. It’s about building systems that support you — especially when life gets busy. If you’re looking for structure, support, and a smarter way to train, the Commit App New Year Challenge starts January 5. Join us inside the Commit app and start the year with intention. App Price: $14.99 a month or $139.99 for the year. Use the code "commit" to take 20% off your annual subscription.

    22 min

  7. 12/02/2025

    70: Balancing Strength + Running Without Burnout

    In today's episode, I’m pulling back the curtain on the hybrid training framework I use with my athletes, and in my own routine, to balance strength and running without feeling stretched thin, overtrained, or constantly sore. You’ll learn how to train smarter by shifting from an “all-or-nothing, 50/50” mindset to a seasonal, spectrum-based approach that actually works with your body’s recovery capacity. I break down: ✨ Training Seasons: Why rotating through base, build, peak, and recovery seasons keeps your progress moving forward without frying your nervous system. ⚖️ Intensity Distribution: The simple rule for pairing hard days with easy days so your strength work enhances your running, rather than competes with it. 🏋️‍♀️ Lifting Around Running: How to structure lifts throughout the week depending on your mileage, workouts, and goals — and when to pull back. 🚫 Avoiding Competing Adaptations: The #1 mistake most hybrid athletes make and what to do instead so you can lift heavy, run strong, and still feel good. If you’ve ever tried to “do it all” and ended up tired, tight, or plateaued — this episode gives you the structure you’ve been missing. Train with me on Commit

    21 min

  8. 11/13/2025

    69: Running for the Long Haul: How to Improve Year by Year

    In this episode, we dive into why running is a long-haul game and why patience is one of your most important training tools. Whether you’re chasing a personal best, training for a marathon, or trying to get faster without injury, improvement doesn’t happen overnight. We break down the science behind endurance adaptations, strength, and running mechanics, share real-life examples of runners who achieved their goals over years, and explain why time-specific goals require long-term planning. You’ll learn how to develop your running body safely, embrace plateaus, and make consistent progress year after year.  Train with me on the Commit App: your all-in-one training platform for strength, running, prehab, core + mobility work, educational resources and more. Sources: - Adaptations to Endurance and Strength Training – Hughes & Ellefsen, 2018 (PMC link) - Running Training Adaptations – NESTA Certified (NESTA link) - The Science of the Long Run – AtoZ Running (AtoZ link) - Self-talk strategies to improve long-term adaptation (Trail Runner article)

    35 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
    77
  • Rating
    Clean
  • Copyright
    © Melissa Kendter
  • Show Website
    The Performance Podcast

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