Beyond The Finish Line

Jaksot

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  #Ep 75 | Are Marathons Actually for Everyone? 28.07.2026 59min

  Anyone can do a marathon — but should you? And how long should you actually wait before you sign up?Episode 75: the marathon isn't the default goal for every runner, and it might not be yours. Why the best endurance athletes on the planet spend a decade at short course first, why waiting 3-5 years for your first marathon is a legitimate strategy, and the hidden costs no one talks about. Plus listener Q&A on post-marathon speed work, one big race vs shorter PBs, and whether social media invented the modern marathon boom.💻 Join The Performance Project Coaching:https://performanceproject.typeform.com/apply?utm_source=btfl📸 Follow BTFL:https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt:https://www.instagram.com/mattb_performance/📸 Follow Georgia:https://www.instagram.com/georgiahillis/📸 Follow The Performance Project:https://www.instagram.com/the_performance_project_/
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  #Ep 74 | The Post Race Crash Nobody Warns You About! 21.07.2026 1t

  What goes up must come down the post-race blues aren't a bug, they're built into the sport.Episode 74: what to do when the race is over and you don't know what to do next. The 18-24 month goal reframe, how to actually define recovery, the "directionally correct" trick for finding your next thing, and why the post-race window is the best time to do everything your training block wouldn't let you. Plus Matt nearly dies, Gold Coast Marathon with 26 TPP athletes, and listener Q&A on cadence, mechanics, and trail vs road carb loading.💻 Join The Performance Project Coaching:https://performanceproject.typeform.com/apply?utm_source=btfl📸 Follow BTFL:https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt:https://www.instagram.com/mattb_performance/📸 Follow Georgia:https://www.instagram.com/georgiahillis/📸 Follow The Performance Project:https://www.instagram.com/the_performance_project_/
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  #Ep 73 | Calm The F*ck Down: Your Race Week Survival Guide 30.06.2026 1t 3min

  The hay is in the barn race week is where most people fuck up what they've already earned.Episode 73: your Race Week Survival Guide. Tapering, maranoia, race morning logistics, carb loading without going full donut bender, controlling nervous energy on the start line, and the first 10k mistake that ends most marathons before they start. Built for Gold Coast Marathon weekend — applies to any race.🎁 BTFL listener exclusive — TPP shakeout run Friday 9:30am at Bam Bam Bakehouse, Mermaid Beach. Coffees on us. All welcome.💻 Join The Performance Project Coaching:https://performanceproject.typeform.com/apply?utm_source=btfl📸 Follow BTFL:https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt:https://www.instagram.com/mattb_performance/📸 Follow Georgia:https://www.instagram.com/georgiahillis/📸 Follow The Performance Project:https://www.instagram.com/the_performance_project_/
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  #Ep 72 | Are You Overtraining Or Just Tired 23.06.2026 1t 5min

  Listener questions, fully loaded from "am I overtraining or just adapting?" to "is sub-4 realistic on three runs a week?"Episode 72 is our favourite episode of the month your questions, answered. Matt and Georgia get through how to tell the difference between overtraining and adaptive fatigue, why motivation is bullshit and discipline is everything, how to taper for Hyrox, why your 5k time matters for the marathon (round two), what it means when your 5k won't budge, the minimum race schedule that gives you real data, and how to build durability for the last 10k without destroying yourself every weekend.🎁 BTFL listener exclusive — one spot at the TPP Sydney Marathon training camp (July 30 – Aug 1, Hunter Valley). DM @beyondthefinishline_pod or @the_performance_project_ to claim it.🎧 Listener Q&A:– How do I know if I'm overdoing it or if it's just adaptive fatigue?– Motivation comes and goes — what do you actually do about it?– Do you taper for Hyrox the same way as for a race?– Performance anxiety around 5k time trials — how do you handle it?– Why does the 5k actually matter for my marathon?– What if my 5k time doesn't move after a full block?– Sub-4 on three runs a week and a physio job — realistic or delusional?– What's the minimum race schedule that still gives you the data?– Should I structure my long runs around the post-32k point?Timestamps00:00 Introduction and Listener Questions11:52 Georgia's Pregnancy Journey and Running24:11 Matt's Endurance Training and Self-Coaching35:53 Listener Questions: Training and Motivation39:01 Assessing Training Effectiveness43:42 Training Frequency and Goals47:58 Performance Anxiety and 5K Time Trials51:56 Racing Strategy and Data Collection55:23 Building Durability for Marathon Success💻 Join The Performance Project Coaching:https://performanceproject.typeform.com/apply?utm_source=btfl📸 Follow BTFL:https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt:https://www.instagram.com/mattb_performance/📸 Follow Georgia:https://www.instagram.com/georgiahillis/📸 Follow The Performance Project:https://www.instagram.com/the_performance_project_/—The Performance Project is an endurance coaching company built to help everyday athletes Do Hard Things. Our mission is to build Australia's strongest endurance community — through training, storytelling, and a relentless commitment to chasing what's hard.Do Hard Things.
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  #Ep71 | What’s Worth It and What’s Not for Real Runners 16.06.2026 1t 21min

  The cheap stuff that's actually good, the bougie stuff that's actually worth it, and the products we'd never touch. a no-BS gear breakdown for runners. Matt and Georgia run through shorts, sports bras, shoes, hats, sunnies, socks, vests, watches, and headphones with honest takes on what's worth the money and what's a waste. Plus listener questions on social media and running, when to do your strength sessions, and whether to pull the pin on a marathon block you're hating.🎁 BTFL listener exclusive — one spot at the TPP Sydney Marathon training camp (July 30 – Aug 1). DM @beyondthefinishline_pod or @the_performance_project_ to claim it.💻 Join The Performance Project Coaching:https://performanceproject.typeform.com/apply?utm_source=btfl📸 Follow BTFL:https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt:https://www.instagram.com/mattb_performance/📸 Follow Georgia:https://www.instagram.com/georgiahillis/📸 Follow The Performance Project:https://www.instagram.com/the_performance_project_/
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  #Ep 70 | The most useful number in endurance sports 09.06.2026 1t 8min

  Your 5k time will tell you exactly what marathon you can run most people just don't know how to read it.Episode 70: Matt nerds out on the 5k and why it's the single most important measuring stick in your training. The correlation no one talks about, Jack Daniels' V Dot system, what your 5k tells you about VO2 max, aerobic threshold, and where your race is going to fall apart. Fast-twitch vs slow-twitch, when to retest, and why the 5k makes you a better marathoner (but the marathon won't make you a better 5k runner).🎁 BTFL listener exclusive — one spot at the TPP Sydney Marathon training camp (July 30 – Aug 1). DM @beyondthefinishline_pod or @the_performance_project_ to claim it.💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/apply?utm_source=btfl📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/📸 Follow Georgia: https://www.instagram.com/georgiahillis/📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/
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  #Ep 69 | What To Do When Your Race Goes To Sh*t! 02.06.2026 1t 9min

  You don't get to choose if your race goes sideways — you only get to choose what you do when it does.Episode 69: what to do when your race turns to shit. How to know when plan A is gone, when to switch to plan B, and how to make mid-race decisions that keep you in control. Matt breaks down the A/B/C framework he uses at every distance — pacing, nutrition, gear, crew comms — the warning signs telling you to pivot, and why a plan B doesn't always mean giving up the goal. Plus listener questions on trail running quads, pram running, and the 5k after the marathon.💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/apply?utm_source=btfl📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/📸 Follow Georgia: https://www.instagram.com/georgiahillis/📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/
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  #Ep 68 | Your First Trail Race Made Simple 26.05.2026 1t 11min

  Trail running is the great equaliser — no one's asking your time, they're just asking if you got it done.Matt's guide to trail running and how to train for your first trail race. The gear you actually need, the difference between fire trails and single track, what changes from 10k to 50k to 100k, and the 10 training priorities Matt pulled out of his UTA 100 debrief — including the one a mate exposed at 98k he's never going to forget. Run the runnable, power hike like you mean it, total recoverable volume, and why ultras are won by horsepower, not bounce.💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/apply?utm_source=btfl📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/📸 Follow Georgia: https://www.instagram.com/georgiahillis/📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/
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  #Ep 67 | The Ultra Matt Was Never Supposed to Finish 19.05.2026 1t 16min

  The ultra Matt was never supposed to finish.The full UTA 100 race recap. Matt walks Georgia through every aid station — the perfect first 40k, the toe-punted rock at Nellie's Glen that he was sure had broken his foot, the ruptured ligaments he ran the back half on, and the 50k internal war between a brain screaming "quit" and a body that wouldn't. Plus the why he didn't share until now: chasing the point where mind and body both run out at the same moment.💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/BTFLPOD?utm_source=BTFLPOD📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/📸 Follow Georgia: https://www.instagram.com/georgiahillis/📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/
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  #Ep 66 | Marathon Mini Series Pt 4 | Everything You Wanted To Ask About Marathons 12.05.2026 1t 8min

  Everything you wanted to ask about marathon training — chafing, carbon plates, race vests, taper colds, and what to do when you're three weeks out and your longest run was 32k.Part 4 of the Marathon Mini Series: the listener Q&A. Matt and Georgia get through your questions on holiday training, knee injury comebacks, time-based vs distance-based long runs, strength training, heat adaptation, race vests, carbon shoes, taper sickness, and post-race recovery. The catch-all episode that closes the series.💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/Apply📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/📸 Follow Georgia: https://www.instagram.com/georgiahillis/📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/
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  #Ep 65 | Marathon Mini Series Pt3 | Stop training like a jogger and start racing your marathon. 05.05.2026 1t 9min

  Stop training like a jogger and start racing your marathon.Part 3 of the Marathon Mini Series: how to train for a time goal. Matt and Georgia get into the difference between finishing and racing, how to set a goal that actually fits your athletic makeup, the type A / type B / hybrid framework, and why Ash and Jason ran sub-3 in Boston on three-and-a-half runs a week. Minimal effective dose, long run back-ends, and the race day execution mistakes that blow up PBs.💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/Apply📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/📸 Follow Georgia: https://www.instagram.com/georgiahillis/📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/
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  #Ep 64 | Marathon Mini Series Pt2 | Before You Run a Marathon Start Here 21.04.2026 1t 11min

  You can't bullshit your way through a marathon the way you can a half and that's where most first-timers come undone.Part 2 of the Marathon Mini Series: everything you need to know before your first 42.2. Matt and Georgia get into why 16 weeks is the floor for a first block, why the wall is just a spotlight on every shortcut you took in training, and why nutrition is the fourth discipline. Plus Georgia's red-Powerade meltdown at 28km on the Gold Coast, the case for walking the aid stations, and how to define a successful first marathon.💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/Apply📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/📸 Follow Georgia: https://www.instagram.com/georgiahillis/📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/
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  #Ep 63 | Marathon Mini Series | Marathon Myths That Are Ruining Your Race 14.04.2026 1t 1min

  The halfway point in a marathon isn't 21K — it's 32K.Episode one of the BTFL Marathon Mini Series. Matt and Georgia bust 10 marathon myths that are costing runners on race day — from the outdated 32K long run cap to why walking at aid stations is strategy, not failure. Plus listener questions on training with limited time and managing multi-sport load.Timestamps 00:00 Introduction to the Marathon Mini Series 13:28 Highs and Lows: Personal Updates 14:17 Debunking Marathon Myths: Long Runs 18:42 Daily Running: Is It Necessary? 21:09 Carb Loading: The Night Before a Race 24:44 Stretching: The Right Approach 26:27 Half vs Full Marathon: The Reality 28:31 The Importance of Preparation and Recovery 30:07 Training in Adverse Weather Conditions 31:38 Race Pace in Long Runs 32:57 Walking During a Marathon: A Strategy, Not a Failure 38:50 Quality Over Quantity in Training 43:21 Pre-Race Routine: The Day Before a Marathon 46:20 Balancing Marathon Training with Life Responsibilities 53:27 Managing Load for Multi-Sport Athletes💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/Apply📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/📸 Follow Georgia: https://www.instagram.com/georgiahillis/📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/
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  #Ep 62 | You Asked And We Answered Everything 08.04.2026 56min

  It’s Listener Question Month — our favourite episode where we answer your biggest questions around training, performance, mindset, and everything in between.We dive into the realities of endurance training, from bad sessions and confidence dips to how to actually improve your 5K, structure your training, and stop overthinking the small stuff.Plus, Matt breaks down some no-BS coaching insights, and Georgia keeps him honest (as always).Also inside:– Matt’s confidence rebuild after a rough race– The reality of “feeling unfit” mid-block– Why most runners overthink training details– How to actually improve performance (without doing more)🎧 Listener Q&A:– Is Kipchoge’s new running app actually any good?– Are recovery runs better than full rest days?– How do you combine trail running with marathon prep?– What’s the best breathing technique for running?– When should you invest in a running coach?– How do you improve your 5K time?– Does foot strike actually matter?– Does running surface impact performance?– Why do morning runs feel harder than afternoon runs?– How do you run with a partner at a different level?Timestamps00:00 Introduction to Listener Question Month00:16 Re-recording the intro & setting the tone01:12 Why all runners have the same fears and questions03:09 Matt’s training update & rebuilding confidence06:13 Mental resilience and pushing through bad sessions09:18 Enjoyment vs suffering in endurance training12:13 Georgia’s pregnancy journey & body image15:09 Listener Questions begin (apps & tech)17:31 Recovery runs vs full rest days20:49 Trail running in marathon prep23:28 Breathing techniques explained29:27 How to control breathing under fatigue32:19 When to invest in a running coach35:05 Finding the right coaching style38:43 How to improve your 5K44:14 Foot strike: does it matter?45:29 Does running surface matter?47:34 Morning vs afternoon training performance51:57 Running with a partner at different paces
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  #Ep 61 | Stop Overthinking Your "Bad Runs" Do This Instead 31.03.2026 1t 2min

  Mindset, Bad Runs & Bouncing BackBad runs happen even to experienced athletes.In this episode, Matt and Georgia unpack how to deal with sessions that don’t go to plan, why one bad run doesn’t define your training, and how to build a mindset that actually supports long-term progress.Off the back of Matt’s toughest race in years, this is a real, raw breakdown of failure, accountability, and how to respond when things fall apart.Also inside:– Why overanalysing bad runs is holding you back– The “rule of thirds” and how it reframes your training– How elite athletes shorten their feedback loop to improve faster🎧 Listener Q&A:– Should you run a marathon by heart rate or pace?– How do you manage heavy sweating and electrolyte needs?– Why do early morning runs feel terrible at the start?Timestamps00:00 Introduction & Energy Check01:08 Highs & Lows07:42 Matt’s Tough Race Breakdown17:35 Mindset Around Bad Runs20:25 Why Runners Overanalyse Sessions23:14 Using Data vs Emotion26:00 The Rule of Thirds Explained30:27 When a Bad Run Becomes a Bad Block34:09 Identifying Training Trends36:37 Reframing “Bad” Sessions40:35 Race Debrief Framework47:48 Listener Question – Heart Rate vs Pace53:41 Listener Question – Electrolytes & Sweating57:52 Listener Question – Warm-UpsCoaching Action Steps1. Implement the “Next Session Rule”After any bad run → no analysis for 12–24 hoursThen review once, extract 1–2 lessons, move onNo rehashing the same session twice2. Track Patterns, Not FeelingsLog every session (TrainingPeaks / notes)Review weekly → look for trends (fatigue, pace drop, motivation)1 bad run = ignore3+ similar runs = adjust training3. Define Your Performance RangeSet:Target pace/HRAcceptable range (floor)Example:Goal: 5:40/kmFloor: 6:00/kmIf inside range → passIf outside → investigate4. Shorten Your Feedback LoopImmediately post-run ask:Did I execute? (yes/no)What 1 thing to improve next session?Apply it next run, not next week5. Build Mental Reps (Not Just Physical)When a session feels bad → finish it anyway (within reason)Treat it as:“This is race-day practice”Bank it as evidence: I can push when it sucks
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  #Ep 60 | You’re Base Building Wrong and It’s Costing Speed 25.03.2026 58min

  DescriptionBase Building vs Race Blocks:Most runners think 16 weeks is enough to prepare for a marathon… it’s not.In this episode, Matt and Georgia break down the difference between base building and race-specific training and why skipping this step is the number one reason runners plateau, get injured, or miss their goals.They walk through how to structure your year properly, how long you should actually be building your base, and how to know when you’ve earned the right to start a race block.Also inside:– Why most runners sabotage their progress before training even begins– How to structure a simple base building week (even without a coach)– The biggest mistake athletes make with heart rate zones and Garmin data🎧 Listener Q&A:– How do I know when I’m ready to commit to a race?– Are Garmin heart rate zones accurate — and how do I fix them?– What session should I use a treadmill for (easy vs hard runs)?Timestamps00:00 Introduction and Energy Check09:02 Base Building vs. Race Blocks09:54 Understanding Base Building Blocks20:06 Implementing Base Building for Runners24:03 Planning Your Year Around Races27:04 The Importance of Base Building30:27 Building Discipline in Training34:02 Volume and Consistency in Base Building36:21 Planning Races Around Training Phases39:06 Understanding Heart Rate Zones44:00 Using Treadmills for Training46:38 Running During Pregnancy53:41 Listener Questions and Coaching Insights
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  #Ep 59 | The Real Difference Between All 5 Training Zones 17.03.2026 1t 18min

  Zone Training Explained: Zone 1–5 and How to Use Them in Your RunningOn this week’s episode of Beyond the Finish Line, Georgia and Coach Matt break down zone training — what it is, how it works, and how runners can apply it to their training.From Zone 1 recovery running through to VO₂ max efforts, Matt explains the physiology behind each zone and why different intensities play different roles in building endurance, speed, and resilience.The episode also tackles a common question from listeners: should you train by heart rate or pace? Matt explains when each approach works best and why most runners misunderstand the purpose of training zones.Alongside the zone training deep dive, Georgia shares an update on pregnancy training and wardrobe struggles, while Matt talks about the rapid growth of Performance Project and bringing new team members on board.If you’ve ever wondered whether you’re running too hard, too easy, or wasting time in the “grey zone,” this episode will help you train smarter.Also inside:– Georgia’s pregnancy training update– The reality of building a pregnancy wardrobe– Performance Project team growth and new hires– Why most runners accidentally train in Zone 3– The “dam wall” analogy that explains how training zones work🎧 Listener Q&A– Should runners focus on heart rate at lower intensities and pace at higher intensities?– What should you do if your running paces suddenly start getting slower?– How do you structure training if you only have time for three runs per week?⏱️ Timestamps00:00 Introduction to Zone Training13:03 Understanding Training Zones25:59 Deep Dive into Zone One and Two30:11 Understanding Zone Two Training39:15 The Importance of Zone Three51:09 Exploring Zone Four: Lactate Threshold01:01:14 Maximizing VO2 Max Training
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  #Ep 58 | Running Terms Everyone Pretends To Understand 10.03.2026 1t 3min

  On this week’s episode of Beyond the Finish Line, Georgia and Coach Matt break down 18 of the most common running terms that people hear all the time — but often don’t fully understand.From aerobic base and zone training to bonking, cadence, tapering, and overtraining, this episode is a practical guide to the language of running. Whether you’re brand new to the sport or you’ve been running for years, understanding these terms can help you train smarter, interpret workouts correctly, and avoid common mistakes.Alongside the terminology breakdown, Matt also shares insights from Ironman New Zealand, including the emotional highs of coaching athletes through their first Ironman and what the experience really looks like behind the scenes.If you’ve ever nodded along when someone mentioned VO₂ max, lactate threshold, or heart rate drift but secretly wondered what it actually meant — this episode is for you.Also inside:– Matt’s experience racing Ironman New Zealand– Why watching athletes finish an Ironman never gets old– Georgia’s first Pilates class during pregnancy– The reality of pregnancy training adjustments– Why most runners misunderstand cadence🎧 Listener Q&A:– Why do runners talk so much about zones?– Does cadence actually make you faster?– What really causes “hitting the wall” in a marathon?⏱️ Timestamps00:00 Introduction to the Podcast and Hosts01:07 Weekend recap and Ironman New Zealand discussion03:38 Why watching Ironman finish lines is so emotional08:40 Matt’s Half Ironman race recap14:02 Georgia’s first Pilates class and pregnancy training update19:57 Introduction to running terms runners pretend to know23:15 Aerobic Base27:56 Zone Training29:10 VO₂ Max30:57 Lactate Threshold33:31 Progressive Overload35:33 Training Load36:32 Recovery Run38:46 Strides40:25 Cadence42:44 Running Economy & Running Form46:29 Tapering50:16 Negative Split52:19 Progressive Run53:49 Fartlek Training55:53 Bonking57:24 Hitting the Wall01:00:22 Glycogen Depletion01:02:03 Heart Rate Drift01:03:46 Overtraining
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  #Ep 57 | 20 Beginner Running Mistakes You Keep Making 03.03.2026 1t 21min

  On this week’s episode of Beyond the Finish Line, Georgia and Coach Matt break down the most common running mistakes—pulled straight from your DMs.From pacing and progression to strength training, super shoes, mindset, and race-day prep, this episode is packed with practical advice to help you train smarter and avoid the traps that hold runners back.There’s plenty of banter (including pregnancy updates and caffeine confessions), but once we dive in, it’s pure value.If you’ve ever felt stuck, frustrated, injured, or unsure whether you’re doing things “right,” this one’s for you.Also inside:– Georgia’s 19-week ultrasound update 👶– Matt’s honest take on treadmill running– The truth about cadence (and why 180 isn’t magic)– Why consistency beats perfection– When comparison helps… and when it hurts🎧 Listener Q&A:– Are treadmill runs effective for outdoor performance?– Is the 9:1 run-walk method actually beneficial?⏱️ Timestamps00:00 Introduction to the Podcast and Hosts02:57 Georgia's Pregnancy Journey05:59 Discussion on Podcast Format and Engagement08:59 Highs and Lows of the Week11:59 Matt's Injury and Training Update14:57 Georgia's Running Experience and Pregnancy Challenges19:57 Common Running Mistakes and Training Tips21:29 Building a Running Foundation22:38 The Importance of Balance in Training24:53 Warmups and Cool Downs: Essential Practices26:36 The Need for Structured Training Plans28:06 Understanding Volume and Intensity in Training29:52 The Role of Running Form and Technique34:12 Engaging Core and Glutes for Efficiency36:09 Cadence: Finding Your Natural Rhythm39:34 Footwear and Gear: Choosing Wisely45:02 Super Shoes: When and How to Use Them46:31 Recovery and Injury Prevention Strategies51:47 Strength Training for Runners53:08 The Importance of Sleep and Nutrition55:02 Mindset and Motivation in Running58:07 Consistency Over Perfection01:00:31 Overcoming FOMO in Training01:03:38 Race Preparation and Strategy01:06:40 Training in Race Conditions01:11:22 Treadmill Running vs. Outdoor Running01:17:18 Run-Walk Method for Beginners
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  #Ep 56 | How to Build Real Endurance 24.02.2026 1t 2min

  we unpack what it actually takes to build endurance properly without rushing the process or burning yourself out.From first half marathons to chasing big marathon goals, we break down the reality of building aerobic capacity, increasing mileage safely, and why most runners struggle not because they lack talent but because they lack patience.If you’ve ever thought:“How do I run further?”“Why isn’t Zone 2 working for me?”“When should I increase my mileage?”“Am I ready for a marathon?”This episode will reset your expectations (in a good way).Inside This EpisodeHow to build endurance from scratchWhy less is more in the early stagesThe truth about the 10% ruleWhy adding “just a few extra kms” can derail your training blockThe biggest mistake runners make when jumping from half marathon to marathonWhy endurance should be measured in years, not weeksWhat separates someone who can run far from someone who can run far wellWhy Zone 2 absolutely works (and why most people quit too early)How to structure training in seasons instead of single race blocksListener QuestionsAmy: Should intermediate runners pause or stop their watches during runs?Sal: Do non-trail runners actually need a running vest or bladder?Bronwyn: How do I fit strength training and running in at the same time without overdoing it?Timestamps00:00 – Intro + coffee chaos05:00 – Georgia’s return to running18:10 – Building endurance from scratch22:50 – The 10% rule explained27:00 – Impatience & unrealistic time horizons31:00 – Training terminology & why it matters35:50 – Zone 2 debate43:00 – Half marathon → marathon jump47:30 – Running far vs running far well52:30 – Pausing your watch56:00 – Running vests for road runners59:15 – Strength training vs running balance