The MicroCast

Oct 20, 2026 — This is a replay of an episode about long runs while TJ is out of the office! Want to train smarter, fuel better, and understand what your body actually needs? This episode unpacks the real science behind endurance training and fueling—no...

Oct 14, 2026 — Strides and VO2 max intervals both mean running fast, but they do completely different jobs. Strides are short and smooth, and they train the way you move. VO2 max intervals are long and brutal, and they train your heart. Mixing them up is one of the...

Oct 07, 2026 — Coaching yourself? These are the five mistakes we see self-coached runners make most, and they're easier to fall into than you'd think. TJ and Zoë start with a listener question about the best time of day to train. Physiology gives late afternoon a...

Oct 01, 2026 — Lactic acid, static stretching, stability shoes, heel striking, 180 cadence, and icing everything: some running advice has not held up. Coaches Zoë Rom and TJ David cover six common myths, what the research actually shows, and why some of these ideas...

Sep 22, 2026 — Ready for your next ultra distance? Maybe. In this episode, we tackle the question of when to move up from the 50K to the 50 mile, 100K, 100 mile, and beyond, and why the "ladder" framing might be steering you wrong. Distance alone doesn't say much...