For Better Or For Worse

Episode

• 
  I Raced My First Ever Mile (It Didn't Go to Plan) 29.09.2026 57mnt

  Alexis has finally raced. Just 26 hours after the first-ever Bloor Street Mile in Toronto, Alexis D'Souza Cyr and Alex Cyr go through her first race, from start to finish: the race-morning nerves, the porta-potty standoff, the imposter syndrome at the start line, and Alex's pacing job (he admits it was bad), which sent her through the first 400m about 20 seconds too fast. She still ran a huge 7:09 mile. Then came track hack.This episode is brought to you by ASICS: Sign up for a free OneASICS account over at ASICS.com to get 10% off your first purchase, access to exclusive colorways, free standard shipping, and more!ASICS US: asics.comASICS CA: asics.com/ca/ASICS UK: asics.com/ukJoin our Chicago Shakeout Run on 10th Oct: https://www.eventbrite.com/e/2002027257420Tickets for our live show, MILE ZERO presented by Zappos: https://www.eventbrite.com/e/marathon-handbook-live-mile-zero-presented-by-zappos-chicago-2026-tickets-2001880670976Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclubShop Marathon Handbook Merch: https://store.marathonhandbook.comSubscribe to our newsletter:https://marathonhandbook.com/newsletter/
• 
  A 14:13 5k for Alex, Alexis Chooses Her 5k Race Pace 22.09.2026 1j 6mnt

  On Episode 18 of For Better or For Worse, Alex and Alexis kick things off with the ultimate runner's hypothetical: 300 meters from the finish line, in the lead, and your body betrays you... do you hold the line or take the L?Then it's training-update time: Alex breaks down his Yorkville 5K (14:13, just off the podium) and gets brutally honest about whether his competitiveness has turned into a problem, while Alexis talks through her hardest training week yet and locks in an official 5K goal pace as race day gets close.We close out with a deep dive into Keeley Hodgkinson's head-to-toe 3D-printed Nike speed suit at Aflos London: is it fashion, is it "technological doping," and should it even be legal? Plus a listener question about how (and whether) to combine a honeymoon with a race-cation.
• 
  Should Your Partner Have to Attend Your Races? 15.09.2026 54mnt

  On this episode of For Better or For Worse, Alex and Alexis kick things off with a truly disgusting round of "worst first impressions" (snot rockets, projectile vomit, and a barrata tomato incident) before rehashing the real story of their own disastrous first date. Then it's into the training: Alexis tackles a 5x4-minute threshold workout with Alex coaching from the e-bike, followed by an honest check-in on runner burnout as they close in on the Toronto 5K. The big debate of the week: is it "princess treatment" or just bare-minimum support to expect your partner at every race? Plus audience questions on run-walk pacing strategy, the real science behind bee stings, and whether runners should share their training journey on social media at all.Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclubShop Marathon Handbook Merch: https://store.marathonhandbook.comSend us a question:https://marathonhandbook.com/podcast/Subscribe to our newsletter:https://marathonhandbook.com/newsletter/
• 
  A 97-Mile Week, a Bee Sting, and Should Marathons Have Time Limits? 08.09.2026 1j 4mnt

  Alex is coming off the biggest mileage week of his life (97 miles / 154K!) and just signed Alexis up for a surprise race, while Alexis is nursing a bee sting and celebrating a new 5K race-pace PB. Then we get into the big one: should marathons have stricter time cutoffs, or should courses stay open all day for anyone who wants to finish? We debate both sides: city logistics, injuries and disabilities, qualifying standards, and why the media loves a "last place finisher" story a little too much.Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclubShop Marathon Handbook Merch: https://store.marathonhandbook.comSend us a question:https://marathonhandbook.com/podcast/Subscribe to our newsletter:https://marathonhandbook.com/newsletter/
• 
  We Ranked All 7 World Marathon Majors (Alex Is Back From Sydney) 02.09.2026 1j 8mnt

  Alex just landed back in Toronto after covering the Sydney Marathon, and Alexis has news of her own: she signed herself up for her very first race ever, without telling Alex first. They break down what actually makes a marathon a "major," the six-star (now seven-star) finisher medal, Boston's brutal qualifying standards, and then go head-to-head ranking every major from worst to best, with some surprising results. Plus: a stunt-eating segment with duty-free crocodile jerky, training updates (including a brand new 5K PB), and an audience Q&A on how many days a week you actually need to run.Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclubShop Marathon Handbook Merch: https://store.marathonhandbook.comSend us a question:https://marathonhandbook.com/podcast/Subscribe to our newsletter:https://marathonhandbook.com/newsletter/
• 
  We Play "Kiss, Marry, Kill" (Long Runs vs Workouts vs Easy Runs) 25.08.2026 59mnt

  Today, we're playing Kiss, Marry, Kill... running edition. Alex and Alexis each pick which type of run (long run, workout, or easy run) they'd keep forever, marry for life, and never do again. Along the way: Alexis completes her first full week of real training for her October 5K, the two debate whether ultra running is more impressive than a fast 5K, and things get surprisingly sweet when the game turns into a conversation about what actually makes a marriage work.Plus, in this week's His & Hers: is Wiz Khalifa really a runner now, is Harry Styles secretly running marathons dressed as Daddy Pig from Peppa Pig, and are costumed race records (handcuffs, blue jeans, sleeping bags) a fun goal or a weird gimmick? We close out with a tough audience question about whether Alex is truly committed enough to chase a spot on Canada's national team.Follow us on Instagram:https://www.instagram.com/alex.is.pod/
• 
  I DNF'd My World Championships Qualifier... Here's What I Learned 18.08.2026 59mnt

  Alex heads to Edmonton for the Canadian Half Marathon Championships with one goal: run fast enough to punch his ticket to the World Road Running Championships in Copenhagen. What actually happens is a start-line scare over recording gear, a rough patch at 5K, and a DNF at 6K after throwing up twice on the course.In this episode, Alex gives Alexis (and you) the full, unfiltered "word vomit" recap recorded just 24 hours after the race: the good, the bad, and the humbling. Along the way there's a chance airport run-in with Canadian Olympian Cam Levins that completely resets Alex's perspective on what it actually takes to be mentally tough at the top of the sport.Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclubSubscribe to our newsletter:https://marathonhandbook.com/newsletter/
• 
  Building a Sub-27 5K Plan: Can a Husband Coach His Wife? 11.08.2026 1j

  In this episode of For Better or For Worse, Alex walks Alexis (and you) through the 10-week beginner 5K training plan he built her from scratch, easy pace vs. threshold pace vs. race pace, how many days a week she should actually run, strength training, warm-ups, heart rate zones vs. running by feel, and why a 5K plan somehow includes a 10K long run. Alexis pushes back on almost all of it, they debate whether women handle pain differently than men, Alex recounts a terrifying anaphylactic ER story, and they close out with a heated take on race bandits after a viral clip of a 70-year-old runner getting taken down by a race marshal in Mexico.If you're training for your first 5K, trying to understand easy pace vs. threshold pace vs. race pace, or just enjoy watching a married couple try (and sometimes fail) to talk running strategy without it turning into a marriage counseling session... this one's for you.Chapters:0:00 Is Summer Already Over?5:31 Alex's Birthday & the Fall Training Reveal7:52 Recap: Alexis's 5K Time Trial (28:53)9:53 Breaking Down Alexis's First-Ever Training Plan12:32 The 3 Key Paces: Easy, Threshold & Race Pace17:45 How Many Days a Week Should Beginners Run?20:15 What Should Race Pace Actually Feel Like?22:33 Alex's "Coaching Credentials"23:29 Strength Training for Runners, Explained24:16 Do You Need an Accountability Partner?26:43 Why Warm-Ups & Cool-Downs Matter29:00 Turning the Plan Into a Color-Coded Tracker30:08 Why a 5K Plan Includes a 10K Long Run32:54 Heart Rate Zones vs. Running by Feel35:22 Do Men and Women Handle Pain Differently?37:08 Alex's Terrifying Anaphylactic Shock Story39:12 Ranking the Most Important Run Days41:32 Why Alex Trains on the Treadmill (Even in Summer)43:26 Reading Comments: How Fast Can Alexis Go?46:09 Is Race Banditing Ever Justified?48:29 The Viral "Don Jose" Race Cop Video51:44 Facial Recognition, Privacy & the Future of Racing55:51 Fan Q&A: Marathon Major Guilt55:55 "You Said You'd NEVER Let Him Coach You"57:37 Up Next: Canadian Half Marathon ChampionshipJoin Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclubShop Marathon Handbook Merch: https://store.marathonhandbook.com
• 
  Her First 5K Time Trial Shocked Us Both | For Better or For Worse 04.08.2026 48mnt

  Alexis just ran her first-ever 5K time trial and blew past everyone's predictions with a 28:53. In this episode of For Better or For Worse, Alex and Alexis break down the splits, the pre-race chaos (forgotten cameras, a Diet Pepsi "fueling strategy," and a rookie pacing mistake), and what it revealed about how hard Alexis can actually push.Then the big reveal... Alexis is officially racing her first 5K at the Toronto Waterfront Marathon Weekend this October, and Alex is building her a 12-week training plan on air.Chapters:0:00 Intro — is Alexis getting "super shoe curious"?1:16 The Borat relationship test3:46 Nike x Skims running unitard: honest review8:30 Alexis reveals her 5K time trial result10:30 Breaking down the splits (and the pacing mistake)19:22 Biggest lessons — and filming fails — from the time trial23:34 Super shoes, shoe choice, and attire mistakes24:49 BIG NEWS: Alexis's first 5K race announced (Toronto Waterfront Marathon Weekend)29:09 Alexis's first running injury — a shin splint scare34:52 Alexis is officiating a wedding + the celebrity officiant game39:09 Alex's secret Canadian Half Marathon Championship build-up43:32 Answering your comments and questions47:00 Outro
• 
  How to Pace Your First 5K Time Trial 28.07.2026 1j 10mnt

  Alexis is running her first-ever 5K time trial and the whole Marathon Handbook crew is showing up to document it.In this episode of For Better or For Worse, Alex and Alexis break down exactly how a beginner runner should prepare for a race-pace effort: pre-race fueling, sleep, shoe choice, and a full pacing strategy to chase a sub-30-minute (and maybe sub-29!) 5K. Plus: weird interactions on the run, the headphones-or-not debate, an update on Alex's build toward the Canadian Half Marathon Championships, and a listener Q&A on getting your partner into running.Chapters:0:00 Intro: setting the "annoying pacer" ground rules0:59 Welcome to For Better or For Worse1:15 Weirdest run interactions: cat calls & a street preacher7:57 Headphones on the run: yes or no?11:31 Today's topic: Alexis's first 5K time trial13:22 What actually is a "time trial"?15:36 The plan: the MH crew descends on Toronto Beaches17:34 Alexis walks through her full pre-race routine21:31 Sleep, rituals, and pre-race nerves25:40 Race morning fueling and timing29:00 Shoe rotation: Asics, Saucony, or Hoka?30:13 Building Alexis's pacing strategy33:11 Why even pacing beats a fast start38:53 New challenge: sub-30 to sub-2942:45 Alex plans how to be the "annoying" pacer45:33 Alex's training update: 150km week & marathoner hunger48:48 Prepping for the Canadian Half Marathon Championships49:38 Balancing wedding season with marathon training55:00 Listener Q&A: getting your partner into running1:02:32 Comment section: the ice cream fueling debate1:04:10 Karaoke song picks for Alex's bachelor party1:09:00 Wrap-up: predict Alexis's 5K timeSubscribe to our newsletter:https://marathonhandbook.com/newsletter/Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclubShop Marathon Handbook merch: https://store.marathonhandbook.com
• 
  Post-Wedding Running Motivation & Our Fall Half Marathon Plans! 21.07.2026 51mnt

  What happens to your running motivation after a huge life event? We got married a few weeks ago, and while Alex went straight back into his toughest training block ever, Alexis hit a full week of "bride blues" and zero desire to run. We break down why that split happened, whether running couples should target the same race season, and what's next for both of us.Chapters:0:00 Cold Open0:51 Welcome to For Better or For Worse1:18 Old Man Breakfast Roast1:54 Hiding in the Bathroom for Josh Kerr's Mile5:37 Breaking Down the New Mile World Record (3:42.66)7:33 Today's Topic: Two Versions of Post-Wedding Running9:25 Alexis's "Bride Blues" and Missing Motivation12:24 What Are "Bride Blues"?14:20 Should Running Couples Race the Same Season?19:06 Alex's Fall Plan: Chasing a Lifetime-Best Half Marathon21:53 The Chase for a Team Canada Worlds Spot23:30 Inside Alex's Toughest Training Block Ever24:29 Intrinsic vs. Extrinsic Motivation29:16 Why Valencia? Picking a "Business Trip" Race31:51 The Half Marathon "Golden Ticket" Into Major Marathons36:46 Wedding Crashers Update38:34 His vs. Hers: Pregnant Mile Record vs. Marathon PR45:09 Listener Story: Betty & Chaz48:10 Shoe Talk & Upcoming Reviews49:51 Outro
• 
  Our Wedding Recap! a 5K, Burnt Veil, and Wedding Crashers 15.07.2026 58mnt

  After 8 episodes of wedding-season training talk, Alex and Alexis are officially married! In this episode of For Better or For Worse, the running couple breaks down their entire wedding week in Prince Edward Island: a 16-act talent show, a surprise 5K run for 90 guests, a burnt wedding veil, an unexpected blessing from the Pope, and six uninvited wedding crashers.They also cover how they each balanced training with wedding week chaos, share their Rose & Thorn moments, debate whether crashing a wedding is ever okay, and answer a listener question on training by heart rate vs. pace.Chapters0:00 Intro0:30 Is Alexis changing her name?2:04 Wedding Week Recap Begins3:22 Are We Happy We're Married?5:06 Wednesday: Guests Arrive in Charlottetown6:08 Alex's Acadian Hometown Tour8:58 The Wedding Talent Show (16 Acts)14:15 We Hosted a 5K at Our Wedding19:33 Why We Had a Big Wedding20:33 The Wedding Veil Disaster23:36 Walking Down the Aisle & The Vows26:10 Blessed By the Pope?28:14 Rose & Thorn: The Handmade Wedding Ship31:04 Rose & Thorn: The Hotel Breakfast Fiasco33:11 Rose & Thorn: Best Day of My Life35:11 Alexis's Biggest Mileage Week Ever36:43 Turning a Wedding Into a Fitness Goal38:08 Finding Your Running "Goldilocks Zone"40:46 Skipping Double Runs on Wedding Week42:13 Turning Down a 32K Run Pre-Wedding43:33 Homework: Finding New Motivation45:03 Homework: Weekly Date Nights46:30 His or Her Debate: Are Wedding Crashers OK?53:00 Listener Q&A: Heart Rate vs. Pace Training56:57 OutroFollow along:Instagram: @alex.is.podmarathonhandbook.comGot a question for the show? Drop it in the comments!
• 
  It's Been 6 Months... Alexis' 6 Running Lessons | For Better or For Worse 30.06.2026 47mnt

  We're recording from Prince Edward Island, Alex's childhood home and the site of our wedding in ONE WEEK!Alex walks Alexis through 6 key categories every new runner struggles with: building mileage, nutrition, run intensity, Strava and the social pressure of running, sticking to a routine, and running with friends. The answers are honest, sometimes surprising, and genuinely useful for anyone who's just getting started.We also read listener comments, discuss the viral reel of a girlfriend who secretly trained for a half marathon without her runner boyfriend noticing, and tease what's coming next week (hint: a wedding 5K).
• 
  Should You Run at Your Bachelor Party? + AI Coaches & Can Runners Dance? 23.06.2026 59mnt

  We're two days out of our bachelor and bachelorette parties and Alex ran through his. Every morning. Hungover. Was that crazy, or completely reasonable? Alexis has strong thoughts, and you get to decide who's right in our new "His or Hers" segment.This week on For Better or For Worse, Alex Cyr and Alexis D'Souza get into it about running on big life days, how to stay motivated when your next race is four months away, whether AI coaches are going to replace human ones and why Alex is convinced that distance runners physically cannot dance.Chapters:0:00 – Cold open: the AI coach question0:48 – Welcome to For Better or For Worse1:08 – First solo episode (no videographer)2:17 – Bachelor & bachelorette party highlights6:09 – The Goan Ros ceremony: coconut milk, blessings & a rogue beer10:11 – His or Hers: should you run on your bachelor party?15:04 – Alexis's case for designing your own celebration18:06 – Alexis runs with a friend for the first time19:00 – Motivation check-in: two runners, opposite problems24:51 – Alex's mid-season motivation crisis (19 weeks to Valencia)26:11 – The fix: sign up for more races & the Buffalo proposal31:18 – AI running coaches: hot or not?33:27 – Alexis would go AI first, human coach second37:44 – What happens when your run goes wrong — human vs. AI42:05 – Should we try an AI-assisted training plan?44:45 – Homework review: Alexis's longest run & Alex's wedding planning grade47:11 – New homework: Alex must learn to dance48:18 – The slow-twitch theory: why runners can't dance53:32 – Could Rory Linkletter do the worm? A serious discussion55:36 – Alexis's big running milestone: out of clean kit56:51 – Wedding 5K in PEI + what's coming next
• 
  Alex FAINTED at a Dinner, Got 5 Stitches & Raced a National Championship 16.06.2026 1j 2mnt

  Alex and Alexis are back, and this might be their most chaotic week yet. Alex face-plants at a sushi restaurant two days before racing the Canadian 10K Championships in Ottawa, then has a close encounter with Hell's Angels on the highway. Somehow, he still finishes 7th... his best-ever national championship result.Chapters:0:00 Cold Open — Fight or Flight1:00 Welcome to For Better or For Worse2:00 The Week That Was5:47 Alex Faints at a Sushi Restaurant (ER Visit)14:16 Hell's Angels on the Highway17:34 Ottawa Race Weekend — Canadian 10K Championships21:43 Should Partners Attend Race Weekends?29:00 Alexis's Running Update30:07 Finding the Runner's High33:23 Running Neurosis & the Mileage Plateau36:30 Homework: The Long Run40:52 Wedding Planning Check-In43:29 Mutual Homework Assignments47:09 Hot or Not: Running Posture51:49 Hot or Not: The Enhanced Games (Doped Olympics)1:00:14 Plugs & Outro
• 
  Learning to Eat for My Biggest Running Week | For Better or For Worse 09.06.2026 1j 9mnt

  Alex Cyr and Alexis D'Souza are back for Episode 4 of For Better or For Worse, the show where a beginner runner and an elite runner, soon to be married, chase goals together (and occasionally argue about hockey and boiled eggs).This week, Alexis just finished her biggest training week ever: 21.2km over four runs, but keeps getting post-run headaches. Alex breaks down the nutrition basics every new runner needs to know, from macronutrients and meal timing to electrolytes and why calories aren't the enemy.Plus: the running and alcohol conversation nobody wants to have, Alex's honest take on run club culture, a PB in the track 10K, and a hot debate on run/walk intervals vs. pushing through.Follow the show on Instagram!https://www.instagram.com/alex.is.pod/Follow Alex:https://www.instagram.com/cyresy_10/Follow Alexis:https://www.instagram.com/alexisdsouza.to/
• 
  I've Just Started Running: Do I Have What it Takes? | For Better Or For Worse 02.06.2026 1j

  For Better or for Worse is a weekly podcast following Alex Cyr and Alexis D'Souza: a couple soon to be married, each with a goal to run the best race of their lives this fall. Alex is an experienced competitive runner. Alexis is just getting started. Together, they're navigating wedding planning, first long runs, training blocks, and everything in between.New episodes every week. Subscribe so you never miss a mile🎙️ Follow the journey📍 Alex Cyr — elite runner, soon-to-be husband📍 Alexis D'Souza — beginning runner, soon-to-be wife#RunningPodcast #ForBetterOrForWorse #MarathonTraining #CoupleGoals #RunningCouple #BeginnerRunner #WeddingSeasonChapters:0:00 - Did Alexis run in Paris?7:43 - Running while traveling9:00 - Did Alexis catch the marathon bug? 14:00 - Pace of life in Europe19:25 - Type A vs Type B runners 23:15 - Alex should read The Notebook25:05 - Alexis does a workout34:45 - Wedding planning update38:00 - Alexis chugs Nomio (next week Alexis tries Bicarb)43:35 - Hot or Not: Sub 2-hour marathon49:35 - Should Alexis take creatine? 54:20 - Guessing Gordon Ramsay’s marathon time 58:10 - Closing remarks
• 
  Wedding Planning Chaos: Are We Actually Ready? | For Better Or For Worse 30.05.2026 1j 3mnt

  For Better or for Worse is a weekly podcast following Alex Cyr and Alexis D'Souza: a couple soon to be married, each with a goal to run the best race of their lives this fall. Alex is an experienced competitive runner. Alexis is just getting started. Together, they're navigating wedding planning, first long runs, training blocks, and everything in between. This week, Alex goes to Morocco; Alexis makes a friend at the Colonoscopy clinic. New episodes every week. Subscribe so you never miss a mile.🎙️ Follow the journey:📍 Alex Cyr — elite runner, soon-to-be husband📍 Alexis D'Souza — beginning runner, soon-to-be wife#RunningPodcast #ForBetterOrForWorse #MarathonTraining #CoupleGoals #RunningCouple #BeginnerRunner #WeddingSeasonEpisode 2 - 0:00 - Intro1:00 - Alexis goes to Paris6:30 - Alex's "work trip" in Morocco14:00 - Colonoscopy Corner18:30 - April Fools 202624:00 - Alexis' running workout33:00 - Goal setting for 202637:30 - Alex's season opener42:00 - Is Alex a professional athlete?46:00 - Wedding planning chaos51:00 - Hot or Not? 54:30 - No cups at the Paris marathon59:13 - Celebrity marathoner
• 
  The Pilot! Planning our First 10k, First Podcast, and ...Wedding 23.05.2026 51mnt

  For Better or for Worse is a weekly podcast following Alex Cyr and Alexis D'Souza: a couple soon to be married, each with a goal to run the best race of their lives this fall. Alex is an experienced competitive runner. Alexis is just getting started. Together, they're navigating wedding planning, first long runs, training blocks, and everything in between.New episodes every week. Subscribe so you never miss a mile.🎙️ Follow the journey:📍 Alex Cyr — elite runner, soon-to-be husband📍 Alexis D'Souza — beginning runner, soon-to-be wife#RunningPodcast #ForBetterOrForWorse #MarathonTraining #CoupleGoals #RunningCouple #BeginnerRunner #WeddingSeasonEpisode 1 - 0:00 - Intro3:25 - How we got here6:30 - The insanity of wedding dresses8:20 - Why Alexis is starting to run11:20 - Advice from Mel Robbins14:15 - Choosing a running goal21:15 - Alex's running update24:10 - Choosing a race29:45 - Alex's spring goal35:45 - Alexis learns about workouts41:30 - Hot or Not - Truett Hanes47:30 - Celebrity marathon49:25 - Our homework