THE RUNNING EFFECT PODCAST

US Indoor 800m Champion Nia Akins joins the show after kicking off the year in impressive fashion, claiming an indoor title and proving that she's back and better than ever.

Nia won the USATF 800m Indoor title with a time of 1:59.31 in New York in February. She then followed that up by advancing to the semifinals in the Indoor Championships in China in March. Despite a fall in the semis, she still finished strong in 2:04.38 and barely missed the finals. 

Nia, a native of San Diego, California, ran for the University of Pennsylvania, where she had PRs of 55.38 in the 400m;2:00.71 in the 800m; and 2:43.92 in the 1,000m. During her time there she was a two-time 800m runner-up. She also won a silver medal at the 2019 NACAC U23 Championships.

Nia began her post-collegiate career in 2020 after running the second-fastest 800m time in NCAA history. Nia won the 800m US Olympic Trials in Oregon in 2024, where she ran a career PR of 1:57.36; she ended up reaching the semi-finalsin the 800m during the Paris Olympics. 

Previously of the Brooks Beast Track Club, Nia is now representing HOKA. Nia has an artistic side as well, and enjoys recording music in her down time. 

In today's conversation, Nia shares very raw and honest insights from her past year of running, training, and life. Shedetails how and why her faith is so pivotal and how it has grounded her through the ups and downs of life. 

Don't miss this opportunity to hear this honest, powerful conversations with one of the best 800m runners in the world. 

Tap into the Nia Akins Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! Iwould also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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-Our Website: https://therunningeffect.run 

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GOODY’S ("TRE2"): https://www.amazon.com/promotion/psp/AHBMMNWHO3WHJ

A deep-dive recap into my first-ever official marathon at the 2025 Knoxville Marathon.

Tune in to hear insights from the race, two weeks of preparation, the highs and lows of a marathon, what I have planned next, and so much more.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. C

If this episode blesses you, please share it with a friend!

S H O W N O T E S

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-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Buckle up, folks—Jane Hedengren, the high school record holder and Nike Cross Nationals champ, is back on the podcast!

After winning the NXN in dominant fashion with a course record time of 16:32 in Portland, Oregon, Jane has continued her dominance indoors with national records in the mile and 5,000m.

The Timpview High School star–and BYU commit–delivered her historic 5,000m performance at the Nike Indoor Nationals in March by demolishing the previous record with a jaw-dropping 15:13.26. This time marks a new U20 American record. 

Not to be outdone, she came back three days later at the same meet and ran a blistering 4:26.14 mile–securing the national high school mile record in the process.

Woah, right?! Jane has PRs of 9:37.50 in the 3200, 4:17.83 in the 1500, and 2:07.85 in the 800, winning 2 state titles and1 national title, while also having a distinguished cross country career, becoming only the second high school girl to break 16:00 on a XC course.

In today's conversation, Jane walks me through her remarkable National Records of 15:13 in the 5k and 4:26 in the Mile, what went into these races, her mindset coming out of them, her plans for Arcadia, if she'll skip college and go pro, and so much more... you won't want to miss this deep dive! 

Tap into the Jane Hedengren Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run 

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-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Rising middle-distance sensation and newly-crowned NCAA Indoor Champion Makayla Paige joins the show today to discuss her incredible journey, the 2025 season, and what’s next on her horizon.

The senior University of North Carolina star won the 800m Indoor NCAA title in Virginia with a time of 2:00.39 in March, her new PR in the distance. 

It’s been a memorable start to the New Year for Makayla, as she shattered UNC’s women’s 800m record by three seconds with a 2:00.57 at the BU John Thomas Terrier Classic in January. 

Makayla has displayed uncanny range since her high school days, competing in events from the 200m all the way up to the 1,000m. This breadth and strength has helped propel her to the stage she’s on now.

The Tewksbury, Massachusetts native was named 2019 high school Gatorade Player of the Year for Girls Track & Field in Massachusetts. While focusing on sprints, middle distance and hurdles during her high school days, she ran PRs of 26.21 in the 200m, 56.01 in the 400m, 1:29.71 in the 600m and 2:06.27 in the 800m. 

Makayla, who signed an NIL deal with On in the fall of 2024, has additional collegiate PRs of 52.70 in the 400m, 2:47.35 in the 1,000m and 4:38.51 in the mile. 

In today's conversation, Makalya walks me through winning her first NCAA title, what it means to her, her ambitions for the future and the UNC program, why keeping the sport light and fun is so important and how she does that, and so much more!

This conversation was thoroughly enjoyable, and I hope you appreciate it as much as I did having it. 

Tap into the Makayla Paige Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

GOODY’S: https://www.amazon.com/promotion/psp/AHBMMNWHO3WHJ

Performance, sport, and parenting expert Dr. Jim Taylor joins the show to share insights from his impressive career and his exciting new collaboration with Dominic.

Dr. Taylor, who holds his Ph.D. in Psychology, has been immersed in the world of performance and sport psychology for many years, in addition to child development, parenting, and personal growth. 

His clientele includes professional, Olympic, collegiate and junior-elite athletes in skiing, cycling, triathlon, tennis, track and field, squash, fencing, swimming, football, golf, and many more. He is the author of 18 books (that have beentranslated into 10 languages) and can be seen at various speaking engagements throughout the world. 

Dr. Taylor maintains a popular blog that has been read by more than 10 million people. Prior to his consulting and coaching he was a world-ranked alpine ski racer. He has run a sub 3-hour marathon, completed an Ironman, and is a two-time national and three-time world championship medal-winning age-group triathlete.

Dr. Taylor, who was instrumental in helping Dominic prepare for his latest marathon with only two weeks of training, founded the impressive Prime Performance System that he uses with clients, which focuses on the mental areas athletes can hone in on during training. 

In today's conversation, Dr. Jim takes me through why the mental side of the sport matters, how smiling can completely transform your physical performance, simple mental tips and tricks that you can apply directly into your running/life TODAY, and so much more. 

This conversation was absolutely excellent and you'd be a fool not to listen and gain free wisdom from one of the brightest minds in the Psychology world.

Tap into the Dr. Jim Taylor Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-GOODY’S: https://www.amazon.com/promotion/psp/AHBMMNWHO3WHJ

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

GOODY’S (TRE2 for $2 off): https://www.amazon.com/promotion/psp/AHBMMNWHO3WHJ

I'm running a marathon this upcoming Sunday! Off of two weeks of training...

In today's conversation, I break down: 

• The challenge itself
• A brief synopsis of running journey 
• Why this challenge is meaningful 
• Why this challenge will be diffiuclt 
• The process of training for it in two weeks
• What gear I'll be using
• My race plan
• Smile20
• Next episodes
• How to follow along (IG, etc)

This was a fun solo podcast pulling back the curtain on what will most likely be my hardest physical endeavor to date. 

Excited for you all to follow along!

S H O W  N O T E S

-GOODY’S (TRE2 for $2 off): https://www.amazon.com/promotion/psp/AHBMMNWHO3WHJ

-BUY MERCH BEFORE IT'S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

A setback is a setup for a comeback.

For ​Shelby Houlihan, this comeback is nothing short of remarkable. After her suspension was lifted on January 15, 2025, she wasted no time making her mark.

At the World Athletics Indoor Championships in Nanjing, China, Houlihan blazed through the 3,000m, clinching silver with an impressive 8:38.26 finish. This performance sends a clear message: Houlihan is back, and she's here to dominate.

In February 2025, Shelby won the indoor 3,000 meters at the Razorback Invitational in Arkansas with a time of 8:31.56. She also finished second in the 3,000 meters at the U.S. trials, qualifying her for the World Indoor Championships.

Shelby is a 13x US National Champion, a 2016 Olympian, and the outdoor American Record Holder in the 1500m, where she ran that in the 2019 World Championships in Doha, placing fourth. She is also a World-Record Holder in the Women's4x1500m. She holds PRs of 1:59.92 (800m), 3:54.99 (1500m), and 14:23.92 in the 5k.

In college, she was the first student at Arizona State University to win a national individual title in the outdoor 1,500. Shelby was a 12-time NCAA Division I All-American, the second most in Arizona State history, and an NCAA Track champion.

In today's conversation, Shelby takes me through each of her 2025 races, how she's been training, inside the progress of getting a sponsor, her mindset going into the outdoor season and the rest of her career, her silver medal at Worlds, and so much more. 

You won't want to miss this conversation!

Tap into the Shelby Houlihan Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Olympic middle-distance star and Massachusetts native Heather MacLean makes her debut on the show, ready to break down her latest success on the track.

Heather, a Tokyo 2021 Olympic runner, started 2025 with a bang–winning the mile race at the Indoor Grand Prix in Boston in February, smashing a 4:23.32 while setting a meet record.

Later that month, Heather ran at the Last Chance National Qualifier at BU, running a dazzling 4:17.01 mile, a new record for her. This makes her the fourth-fastest women indoor mile runner ever. 

Heather followed all of that up with a 1500m appearance at the World Athletics Indoor Championships in Nanjing, where she finished seventh with a time of 4:04.45.

Heather’s resume is sparkling to say the least: she came in third in the 2020 Trials to earn her spot in the 1,500m in Tokyo; she was a 2022 US Indoor 1,500m champion and 1,500m World Finalist; and has PRs of 3:58.3 in the outdoor 1,500m and 1:58.7 in the 800m. 

Heather, who is now a member of the New Balance Boston team run by coach Mark Coogan, grew up in Peabody, Massachusetts and ran for the University of Massachusetts. She holds the 800m, 1,000m, 1,500m women’s records at the school, and became the first woman from UMass to earn NCAA D-1 All-American honors in cross country in 2017.

In today’s conversation, Heather walks me through her recent successful indoor season, how her self-awareness and self-belief have propelled her forward, what she wants to accomplish in the years to come, inside her training, and much more. 

I've looked up to Heather for years, so it was a pleasure to have the chance to speak with her and learn from her! Take the time to listen. 

Tap into the Heather MacLean Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run 

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-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Fresh off his thrilling victory in Virginia, brand-new NCAA Mile Champion Abel Teffra joins the show today to break down his epic performance.

Abel, currently a graduate student at Georgetown, set an NCAA meet record with his 3:53.60 mile at the 2025 Indoor Championships, becoming the second Hoya to win the event in program history. Abel secured the win with a decisive and exciting move to overtake the stellar Nathan Green on the home straight of the final lap. 

Abel has been slowly and methodically moving his way up the rankings: in cross country alone he has improved from 250th to 65th on the National Championship scene.

During the 2023-24 season Abel won the Big East Indoor mile and was a member of the winning 4x800m relay team during that season. He finished fifth in the mile at the NCAA Indoor Championships last March with a 4:02.57.

His breakout came this year on February 8 when he ran 3:37.70 in the 1500m and 3:52.44 in the mile at BU. His big NCAA title should come as no surprise to those following the sport. 

Abel attended Central High (East Campus) in Fresno California, where he ran PRs of 4:14.80 in the 1600m and 9:32.25 in the 3200m. 

In today’s conversation, Abel takes me through insights from his first-ever NCAA Championship win, what went into this win, his relationship with his coach and teammates, his ambitions for the future, and so much more. 

If you're curious of the journey to win an NCAA title, this one is for you. 

Tap into the Abel Teffra Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Josette Norris Andrews joins the show after setting an incredible new 2025 world standard in the 5,000m at the BU Last Chance meet, clocking a speedy 14:44.80. (Josette's personal best in the 5,000m is an even-faster 14:43.36.)

Josette is healthy and feeling like herself again, and it showed with a massive personal best at the Millrose Games in February when she ran a PR of 8:29.77 in the 3,000m.

Josette competed for Team USA in both the 2022 and 2024 World Indoor Championships. She was also a member of the 2023 World Indoor team in the 3,000m, but unfortunately injured herself shortly after, which took her out for most of the spring 2024 season.

In her two appearances of that year she came in second at the USATF Indoor Champs with a 3,000m time of 9:03.10; she then competed in the Olympic Trials in the 5,000m and came in 11th with a time of 15:26.25.

Josette, who is a member of the On Athletics Club out of Boulder Colorado,  has additional PRs of 3:59 in the 1,500m and 4:20 in the mile. 

Collegiately, Josette competed for UNC and Georgetown; one of her many highlights includes a 2019 fourth place finish in the 5,000m in the Division 1 Outdoor Championships.

In today's conversation, Josette takes me through her recent improvements as a professional runner, things she's learning, her time at the OAC, her goals for the future, her training routines, and much more!

This one is packed full of insights from one of the best pro-runners in the country at the moment. Don't miss it!

Tap into the Josette Norris Andrews Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word "PODCAST" below and I'll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-BUY MERCH BEFORE IT'S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

After an unforgettable 2024-25 indoor season, North Carolina coaching legend Chris Miltenberg is back on the podcast and ready to dish on the recent performances from his Tar Heel stars. Coach Milt has overseen the development of standout athletes Ethan Strand and Parker Wolfe, in addition to female mid-distance star Makayla Paige. Makayla and Ethan both are coming off NCAA Indoor titles— the former in the 800m with a time of 2:00.39; the latter with a 7:52.03 in the 3,000m in an incredibly fierce collegiate field. This run has been happening since the 2023-24 cross country and track and field seasons, where Coach Milt and the Tar Heels landed in the Top 10 at the NCAA Championships, while also claiming 6th place in cross country and 5th place in outdoor track and field. The Tar Heels also won their first ACC Cross Country Championship since 1985 and their first ACC Indoor Championship since 1996 that year. Coach Milt led Parker Wolfe to winning North Carolina's first-ever 5,000m National Championship at the 2024 NCAA Outdoor Track and Field Championships. Wolfe has won five ACC championships under Coach Miltenberg and set five school records, while also becoming the Tar Heel's first runner in history to be named to The Bowerman Award Watchlist.Whether it’s coaching Strand, Wolfe or Paige—or leading an impressive array of talent, Coach Milt has cemented himself as a transformative force in the world of track and field, while also mentoring and leading his many successful athletes. He has created an enduring legacy as one of the sport's most exceptional and influential coaches, and seems poised to add to it in the years to come. In today’s conversation, Coach Milt takes me through exclusive insights from the 2025 indoor season, how he balances the wins with not getting complacent, his thoughts heading into the outdoor season, what Makayla's win means for the women's program if he'll ever coach pros, and so much more. Tap into the Coach Chris Miltenberg Special. If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. Comment the word “PODCAST” below and I’ll DM you a link to listen. If this episode blesses you, please share it with a friend!S H O W N O T E S-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run-Our Website: https://therunningeffect.run -THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠-Take our podcast survey: https://tinyurl.com/3ua62ffz

Mid-distance star Will Sumner is back on the show after smashing the Millrose Games 600m record in February, clocking an impressive 1:14.04The former Georgia Bulldog, who attended Woodstock High School in Georgia, comes from a lineage of stand-out runners. Will's parents, Brad and Tosha, both ran collegiately in the 1990s–Brad at Villanova and Tosha at Georgia. Will's sister, Brynne, has run for Villanova and Clemson and specializes in the 800m and 1500m. In high school, Will ran the (current) fourth-fastest outdoor 800m with a time of 1:46.53. He was named Gatorade Georgia Track and Field Player of the Year in 2021. He has since lowered that to an eye-popping 1:44.26 in 2023 when he won the NCAA Championships in June of that year as a freshman.  Will then went on to compete in the stacked 800m field at the 2023 USA Outdoor Track and Field Championships in Oregon and finished fifth with a time of 1:47.41.Will has a gold medal to his name, competing as part of the winning 4x400m team at the 2023 U23 NACAC Championships in Costa Rica. After an accomplished year with UGA, Will decided to turn pro in 2023, signing with Adidas. Will has current PRs ofWhile the USA 800m scene is chock full of all-time greats, Will is primed to be in the mix for years to come.Will's career PRs include 21.55 in the 200m, 45.78 in the 400m, 1:14.04 in the 600m and 1:44.26 in the 800m.In today's conversation, Will takes me through his setbacks and challenges in 2024, insights from them, how to overcome your own challenges, what his training is looking like these days, his goals for 2025, and his Hot Wheels collection. Tap into the Will Sumner Special.  If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. Comment the word "PODCAST" below and I'll DM you a link to listen. If this episode blesses you, please share it with a friend!

Returning to the show today is the incomparable and inspirational, Kallup McCoy. 

Kallup wears many hats, including running coach, personal trainer, marathoner, Iron Man, and founder of RezHOPE, a nonprofit that supports individuals in recovery. His goal is to help those struggling with mental health and recovery-related issues.

Kallup infamously battled drug addiction from the age of 11, using drugs such as meth and heroin, overdosing six times and spending time in prison. But the comeback is always greater than the setback, and he has since created unmistakable joy and inspiration through his work. 

A short documentary, titled ⁠Runner’s High⁠⁠,⁠ debuted in 2024 and documented Kallup’s ⁠14-year struggle and rebound from addiction. ⁠Kallup has jam packed a lifetime’s worth of adventure into his post-addiction years, which was highlighted by his traverse of the Trail of Tears, a 1,200 mile journey in the southeastern part of the US. 

Kallup has also run the Boston Marathon twice, multiple 50 milers, a 100 miler, and a last-man-standing ultra race. Currently, Kallup is eyeing his biggest adventure to date–a run across the United States to help raise funds for his nonprofit. 

In today’s conversation, Kallup takes me through his plans to run across America, how he's trained for it, the adversity he's faced, the lessons he's learned, and so much more. 

I always am so blessed by my conversations with Kallup. Don't miss this one!

Tap into the Kallup McCoy Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

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Elite distance runner and former Oklahoma State star Taylor Roe joins the show fresh off her scorching 1:07:22 half-marathon victory at the USATF Half-Marathon Championships on March 2.

Now a professional runner for PUMA and a member of the PUMA Elite Running Team, Taylor punched her ticket to represent Team USA at the World Running Championships.

Taylor is known throughout the running community for her impressive performance at the 2024 Indoor Track Championships, where she came in second to Parker Valby in the 5,000m, notching an impressive 15:15.01.  

Taylor attended Lake Stevens High School in Washington, where she was named Gatorade Washington Women’s Track and Field Athlete of the Year in 2017. 

During her time at OSU, she also won the women’s 3,000m title indoors in 2022, and finished third in the 10,000m in June of 2024 during outdoor season. She ended 2024 with a stellar performance at the Eagle Elite Invitational in Boston, running a 15:12.71 in the 5,000 meters. This race not only secured her the fourth-fastest indoor 5K time in NCAA history but also shattered the previous school record.

Although Taylor has PRs of 4:13.99 in the 1,500m, 4:33.56 in the mile, 8:51.60 in the 3,000 and 32:17.45 in the 10,000m, she has aspirations of getting those times down this summer–and there is no evidence that we should doubt her.

In today’s conversation, Taylor takes me through her most recent win at the USATF Half Championships, her journey as a pro, her years in the NCAA and how she progressed so well, what it's like being surrounded by excellence every day, what she wants to accomplish in the coming years, and much more. 

Tap into the Taylor Roe Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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High school senior Josiah Tostenson, renowned for running the second-fastest indoor mile in U.S. high school history, joins the show today to dive into his recent triumph at BU in February and share his excitement for the upcoming New Balance Nationals in Boston this March.

Josiah and Tayvon Kitchen (of Crater High School in Oregon) became the first high school teammates to both run sub 4-minute miles indoors in the same meet at the Terrier DMR Challenge at BU.

Josiah is committed to Washington to become a Husky in the fall of 2025, joining recent guest (and all-time high school mile record-holder), Owen Powell. Josiah signed an NIL deal with New Balance in 2024.

Josiah has indoor PRs of 2:27.64 in the 1,000m, 3:41.32 in the 1,500m, and 7:57.42 in the 3,000m. Outdoor PRs include 1:52.00 in the 800m, 8:39.89 in the 3,200m, and 14:23.90 in the 5,000m. 

Josiah was named Gatorade 2023-24 Track and Field Boys Player of the Year. He also serves as the primary caretaker for his father, who is battling Parkinson’s Disease. Josiah has shown copious amounts of versatility and resilience in his short time as a star runner, and is poised to be a top contender next year in the NCAA.

In today’s conversation, Josiah takes me through his training, mindset, his progression in sport (including running 4:09 in the Mile as a freshman), his 3:57 Mile at BU, his thoughts on the class of 2025, what he wants to accomplish in the future, and so much more. 

This one was such a blast, and I hope you are all as inspired by Josiah's story as I was. 

Tap into the Josiah Tostenson Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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Olympic marathoner Dakotah Popehn joins the show ahead of her highly-anticipated return to the Boston Marathon this April!

Most recently, Dakotah came in 10th at the 2025 USATF Half Marathon Championships in a very stacked field. The Puma-sponsored distance runner has had a storied career so far, and does not seem primed to be slowing down any time soon.

Dakotah is well-known for her participation in the marathon at the 2024 Paris Olympics; she came in 12th with a time of 2:26.44. Her PR in the distance came in 2023 at the Chicago Marathon when she came in 12th with a time of 2:24.40–a time that places her 13th all-time for women U.S. marathoners. Dakotah also has a 1:08 half under her belt.

Dakotah's journey began at St. Francis High School in Minnesota, where she ran cross country and track, while also serving as the goaltender on the girls hockey team. 

She continued her running career at Northern State University in South Dakota, where she was originally a walk-on, but ended up flourishing, coming in sixth in the 10k at the 2017 NCAA Outdoor Champs.

Dakotah's unheralded rise through the ranks has continued in her professional career: she has won Grandma's Marathon in Minnesota twice and the Eugene Curnow Trail Marathon in Minnesota three times.

In today's conversation, Dakotah gives me extensive insights on confidence, delusional belief, how to push through hard days, running 130-mile weeks, her walk-on to the Olympics story, and so much more. 

Guys, this may take the cake for my favorite episode this year. It was full of good energy and deep insights. Do not miss it & share it with a friend!

Tap into the Dakotah Popehn Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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Record-setting Tar Heels superstar Ethan Strand returns to the show today as he gears up for the Indoor Track and Field Championships this March in Virginia. 

The year 2025 has been good to this mid-distance star, as he ran a remarkable 3:48.32 indoor mile in Boston on February 1. This performance cemented Ethan as the fastest indoor miler in NCAA history while also positioning himself as the third-fastest indoor mile runner ever.

This rising legend also owns the NCAA record in the 3,000m; he ran 7:30.15 in Boston at the end of 2024, famously out-kicking his similarly-stellar teammate, Parker Wolfe. Ethan also ran his first-ever indoor 5k and won in impressive fashionwith a time of 13:26.60 at the ACC Indoor Championships in March.

Prior to entering the conversation for being on the pantheon of the greatest NCAA runners ever, Ethan attended Vestavia Hills High in Birmingham, Alabama, where he was a two-time Alabama Gatorade Cross Country Player of the Year winner (2019 and 2020). 

Ethan comes from coaching parents, as his father, Scott, is a former coach on the Alabama men’s track team, and his mother, Lori, was a cross-country coach at Samford University. 

In today’s conversation, Ethan walks me through his past few months of performances including two NCAA records and winning the ACC 5k, we discuss XC strength, why things have clicked recently for him, the inside scoop on the UNC DMR, his goals going into Nationals, and his long-term vision for outdoors. 

Take the opportunity to learn from one of the greatest to ever do it at the NCAA level. 

Tap into the Ethan Strand Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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American Olympic distance runner Fiona O'Keeffe joins the show today as she gears up for an electrifying spring of racing.

Fiona, best known for winning the 2024 United States Olympic Marathon Trials in her 26.2 debut, is an accomplished 5k and 10k runner with accolades dating back to her high school days.

Fiona competed at Davis High School in California, where she won the 2014 Gatorade California Cross Country Runner of the Year award, the first to do so from her school. 

During her time at Davis High she was a three-time California State Division 1 champion; she won the 2016 California track title in the 3,200m, and was a member of a team runner-up finish at NXN in cross country. 

She then took her talents to Stanford, where she was a seven-time All-American as a Cardinal for the class of 2020. Fiona won the 2019 Pac-12 individual cross country title, in addition to being a member of two team podium finishes at the NCAA cross country championships.

Fiona's lifetime PRs include 15:01 in the indoor 5k; 30:52 in the 10k; 67:42 in the half marathon; and 2:22:10 in the full marathon–which was her first place finish at the 2024 US Olympic Trials marathon. She also notched first place in the 2022 US 10 mile championship. 

After turning pro in 2021, Fiona signed with Puma. She is currently coached by Amy and Alistair Cragg. 

In today's conversation, Fiona takes me through her past year of successful running, winning her US Olympic Marathon Trials title last February, how she handles setbacks and pressure/expectations, her goals for 2025, and much more. 

Tap into the Fiona O'Keeffe Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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-Our Website: https://therunningeffect.run 

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THE CONNOR BURNS & SIMEON BIRNBAUM SPECIAL

The Oregon Boys are back in action, baby! Our Call Room legends, Connor Burns and Simeon Birnbaum, return from a short TRE break–ready to dish on everything they've been up to. Buckle up!

The boys broke the 4-minute mile barrier in high school, and set countless state records. Connor set a National Record in the 5k by running 13:37; Simeon set a South Dakota state record in the 3,200m; ran the second-fastest 2-mile in US high school history; and the second-fastest 1,500m time in high school history.

Connor is off to a strong 2025 season so far, setting a PR in the 3,000m indoors on February 14 with a time of 7:48.47. In high school, he had PRs of 1:51.00 in the 800m, 3:45.42 in the 1,500m, and 3:58.83 in the mile. 

Simeon has high school PRs of 1:47.96 in the 800m, 3:37.93 in the 1,500m, 3:57.53 in the mile and 8:34.10 in the 2-mile.Just eye-popping numbers from both stud athletes.  

The boys' freshman years were hampered a bit by injury, but that doesn't dim the swagger they bring on the track and the grass. These boys are far from shy, and are the linchpins of Oregon coach Jerry Schumacher's distance program. Schumacher assumed leadership in 2022 after a 15-year tenure with the Nike Bowerman Track Club.

In today's conversation, Connor and Simeon take me through their XC/fall seasons and indoor season accomplishments, including Connor's B1G title in the 5k and Simeon running 3:52 in the Mile. We also dive into their mindsets going intothe outdoor season, Simeon's take going into the NCAA Indoor Meet, & answer your listener questions!

You'd be a fool to miss this one. 

Tap into the Connor Burns & Simeon Birnbaum Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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Adidas pro Josh Hoey joins us fresh off a scorching performance at the Indoor Championships in New York, kicking off his 2025 season in other-wordly fashion.

Josh broke his own American Indoor 800m record, winning his first national championship at the 2025 USATF Indoor Championships in Staten Island with a time of 1:43.24. 

Josh also ran a blazing 1:43.9 in the 800m at the Millrose Games; prior to that he won the 1500m at the New Balance Grand Prix in Boston with a time of 3:33.66, beating Olympian Grant Fisher. 

In January of this year he set a new American record in the short track 1,000m with a time of 2:14.48–which is the second fastest time in indoor history. Josh finished fourth in the 2024 U.S. Olympic Trials in the 800m with a time of 1:44.12. 

Josh went to Bishop Shanahan High School in Pennsylvania, where he set a U.S. high school national record in the 800m as a senior with a time of 1:47.67.

Josh has experienced a lot in his time as a competitive runner, having worked with six coaches over six years. While Josh's dad is his main collaborator when it comes to training, his current work with coach Justin Rinaldi–who leads the Fast8 Track Club–is bearing immediate dividends. 

In today's conversation, Josh takes me through his mindset, why he has much bigger things on his mind than what he's accomplished so far in 2025, what he wants to do on the World Stage, the state of the US Men's 800m, why his faith is so important to him and much more. 

This conversation was excellent in its ability to dive-deep into one of the biggest up-and-coming runners in the world. 

Tap into the Josh Hoey Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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The fastest high school 3,000m runner in history, Tayvon Kitchen, is on the show today for the first time, ready to break down his record-shattering senior season and what's next for him.

Tayvon clocked a 3:59.61 at the BU Terrier DMR Challenge this past February 21, cementing himself as the seventh-fastest indoor high school miler ever.

The senior from Crater High School in Central Point, Oregon, has been on a heater as of late, putting himself in the same conversation with the best 18 year olds in the nation.

He ran the fifth-fastest indoor 2-mile in US history with a time of 8:41.21 at Chicago's Gately Park on January 31 of this year. He also broke Nico Young's aforementioned high school 3,000 meter record with a time of 7:55.48 at the 2025 Husky Classic in Washington. He also owns a 5,000m PR of 14:18.75.

Tayvon won the 2023–2024 Gatorade Player of the Year award for boys cross country in Oregon; he came in fourth at the Nike Cross Northwest Regionals that year. He is also a National Honor Society member, and has volunteered locally as part of his church's Welfare Farm program.

This Coros-affiliated stud is also well-known for doubling at the 2024 Nike U20 Championships by running a 14:24 in the morning and then a 14:31 in the evening. 

In today's conversation, we go into Tayvon's 3k HS record, him breaking 4:00 minutes in the Mile, his ambitions for the outdoor season, what makes Crater so special, and what his training looks like. 

Don't miss the opportunity to learn from one of the best to do it at the high school level. 

Tap into the Tayvon Kitchen Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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Middle-distance star, marathoner, and Brooks runner Jess McClain joins the show for the first time today, with her sights set on an Olympic qualifying time on the track. 

In February of 2024, Jess came in fourth place at the Olympic Marathon Trials in Orlando with a time of 2:25.46; this was just her third marathon ever. 

Jess coached herself leading up to the 2024 Olympic Trials, while working full-time in marketing and training without a sponsor. 

Jess had previously worked with her high school coach, Jeff Messer, after graduating from Stanford, but took a hiatus from competitive running in 2020 when the pandemic hit.

Impressively, Jess negotiated her own deal with Brooks after the Olympic Trials, showing savvy both on the track and roads but also in the negotiating room.

In high school at Xavier College Prep in Arizona, Jess was a 14-time state champion; four-time Foot Locker finalist; and Gatorade Runner of the Year in track and cross country.

Collegiately she ran for Stanford, where was a 7-time All-American, 2-time PAC 12 Champion in the 10,000m; and had an NCAA-leading time in the 5,000m in 2015.

Professionally, Jess has held the title of Executive Director of the Johnjay & Rich #LoveUp Foundation, and has worked as a marketing consultant.

In today's conversation, Jess goes into her mindset, her 2025 racing schedule, her new coach, and how she's structuring training, what she's learned through the process of returning to running, lessons from the last year, and so much more.

Jess always brings so much wisdom to our conversations, and I hope you'll take the time to learn from her successful career. 

Tap into the Jess McClain Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

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S H O W  N O T E S

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New high school mile record-holder and future Washington Husky, Owen Powell, joins the show just days after crushing his second sub-4-minute mile in February, etching his name in history books.First, Owen ran a sizzling 3:57.74 on February 14 against collegiate runners at the Husky Classic in Washington. Then, to add to his incredible start to 2025, he blew the doors off the national high school indoor mile record (held by Hobbs Kessler) with a time of 3:56.66 at BU's Terrier DMR Challenge on February 21. The signs have been pointing toward this type of performance for a while; last season Owen was named 2023-24 Gatorade Player of the Year for the state of Washington, running a 1:48.60 in the 800m to gain national attention. Owen also won the Washington 3A State Championship in the 1,600m in 2023, and state championships in cross country and the 800m in 2024. In addition to his mile and 800m PRs, he has also run 2:24.41 in the 1,000m, 3:44.70 in the 1500m, and 8:04.83 in the 3,000m.Heading into his senior year he had an impressive 3.68 GPA in the classroom. Outside of school, Owen is an avid mountain biker and rock climber, while also volunteering locally as a youth track coach.In today's conversation, Owen takes me through his remarkable week of performances, his mindset leading into this outdoor season, and his thoughts on Webb's record, what his training looks like, and so much more. Tap into the Owen Powell Special.  If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. Comment the word "PODCAST" below and I'll DM you a link to listen. If this episode blesses you, please share it with a friend!S H O W  N O T E S-BUY MERCH BEFORE IT'S GONE: https://shop.therunningeffect.run-Our Website: https://therunningeffect.run -THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Olympic middle-distance star Emily Mackay joins us today, fresh off a blazing new 3,000m personal best set in February in Boston. 

Emily, who currently runs for Team New Balance Boston, is coming off a tremendous 2024 season where she represented Team USA in the Paris Olympics. She qualified for the 1,500m after coming in second during the trials with a time of 3:55–which puts her third all-time for American women in the distance. 

Prior to the Olympics, Emily was a bronze medalist in the 1,500m at the 2024 World Indoor Championships; she also took home bronze in the 1,500m at the 2023 Pan American Games in Chile. 

Emily graduated from Binghamton University as a five-time NCAA Division 1 All-American. She was a multi-discipline specialist, showing strength and versatility by placing a school-best 14th overall at the 2020 NCAA XC Championships, in addition to coming in seventh overall at the 5k in the 2021 NCAA Outdoor Track Championships.

She received her undergraduate in Psychology and went on to acquire her MBA in 2022. Emily is a very balanced and impressive person on many levels. Her current 800m PR is 1:57 and her PR in the 3,000m is 8:35 (which she ran at the New Balance Indoor Grand Prix). 

In today’s conversation, Emily takes me through her recent success in sport, the journey to get to that point, how she has progressed over the years, her Olympic experience, her dreams for the future, training with the best in the US, and many other subjects relating to running, life, and well, coffee. 

Tap into the Emily Mackay Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

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-Our Website: https://therunningeffect.run 

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-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

We have officially released 500 Episodes of The Running Effect Podcast.

This one honestly means a lot. Because I had direct control over that number. At the end of the day, I can't control how many people listen, where I sit on the charts, etc, but I can control my work and my effort. 500 is the result of a dream and journey I started almost five years ago and a consistent effort to create something meaningful.

At the end of the day it's just a number, but I know Dominic from four years ago would be really proud. 90% of podcasts quit after just twenty episodes. I knew that wouldn't be me.

We live in a society today where everyone wants the quick fix, the easy route to success, the instant gratification. But the quickest fix is the longest path.

It's never been so easy to win in all of history before. You literally have a million-dollar idea in your head. You're just scared to act, scared of what other people will think of you.

The Dominic who is writing this today is in large part a reflection of these 500 conversations. They've molded me into the person I am today, and for that, I'll be forever grateful.

If you're a former guest reading this, thank you for the impact you've had on me and for gifting me with your time and wisdom. I appreciate you more than you know.

If you're a listener, thank you for spending some time with me. I hope I provided you value and inspiration.

I'm excited at the opportunity to learn and grow further in these next 500. I promise to pour my soul into them and produce the best possible conversations for you all.

I love you guys. Thanks for changing my life through this platform.

Truly so many wonderful memories. I wouldn't change a thing. The journey is beautiful: all of it.

I mean, the world's in denial, but they all know what I'm headed for.

If this episode blesses you, please share it with a friend!

S H O W   N O T E S

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-Our Website: https://therunningeffect.run 

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-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Fresh off a national record and his electrifying 800m performance at the Millrose Games, Cooper Lutkenhaus returns to the podcast today. 

Cooper, a Texas native and only 16 years old, is already being lauded for his ferocious and insanely strong kick during racing. Recently, he set a new indoor high school national record in the 800m, flying to a 1:46.86. 

Prior to showing up to the Millrose Games, Cooper ran against collegiate runners at the Texas Tech Invite, where he set a high school U.S. sophomore record with a time of 1:50.15. 

During his breakout freshman year, Cooper won three national meets and a Texas Class 5A state title in the 800m, while also finishing 47th in the Class 5A cross country state meet with a time of 16:23.4 in the 5k. 

Cooper comes from a family of supremely-talented athletes: his father George was a state runner-up in the 1600m in 1995; and his brother Andrew ran a 1:50.04 in the 800m in high school. Cooper has shown impressive range as an athlete as far back as middle school, competing in football, wrestling, and basketball–in addition to track and XC. 

Cooper’s personal bests in his short career so far include outdoor times of 22.12 in the 200m; 47.33 in the 400m; 4:14.17 in the 1600m; and the aforementioned 800m indoor record of 1:46.86.

In today’s conversation, Cooper takes me through his record-breaking Millrose 800m, what led into this race, his ambitions for the rest of the season, his thoughts on when he’ll go Pro, what athletes he looks up to, in-depth insights on his training, and so much more. 

Tap into the Cooper Lutkenhaus Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

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-Our Website: https://therunningeffect.run 

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-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Professional triathlete, two-time Olympic Silver Medalist, and recent HOKA signee, Morgan Pearson, joins the show today to discuss all things training and running.

Morgan was raised in New Vernon, New Jersey, and grew up as a competitive swimmer, ocean lifeguard and runner. Morgan went on to compete in cross country and track and field while at the University of Colorado, where he was a five-time indoor All-American.

He has PRs at Colorado that include 7:51.93 in the indoor 3k; 13:43.37 in the indoor 5k; 1:52.89 in the outdoor 800m; 3:42.31 in the outdoor 1,500m; 4:13.90 in the indoor mile; and 13:36.22 in the outdoor 5k.

Morgan got his start in elite triathlon when he began training at a few development camps with USA Triathlon. He debuted as an elite in 2018, and then won a bronze medal at the 2021 World Triathlon Championships in Yokohama.

Morgan really became an all-time triathlete star when he anchored the silver-medal-winning U.S. Mixed Relay team in the 2020 Tokyo Olympics. He won another silver as a member of the Mixed Relay team in Paris in the 2024 Olympic games.

Most recently, Morgan kicked off 2025 with a scorching 1:01.01 half marathon in Houston, setting a new 13.1 mile PR by seven seconds. He continued to show off his versatility and strength as a triathlete when during a two-day span at the beginning of February, he ran a 4:11 indoor mile, followed by a 40-mile gravel bike race the next day–finishing in one hour and forty minutes.

In today’s conversation, Morgan takes me through his famous twitter “rules,” signing with HOKA, how he views his future in sport, and so much more.

Tap into the Morgan Pearson Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review!

If this episode blesses you, please share it with a friend!

S H O W N O T E S

-Our Website: https://therunningeffect.run

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Versatile distance runner and HOKA professional, Ahmed Muhumed, joins the show today to discuss his humble beginnings and his ambitions for the future. 

Ahmed was born and raised in Ethiopia, before coming to the U.S. with his family in 2011. He started running in middle school, and then became a cross country and track star at West Salem High School in Oregon. (Ahmed won back to back cross country titles in high school.)

At Boise State, Ahmed was the Mountain West freshman of the year in cross country in 2017. He was also the 2020 champion in the indoor mile in the Mountain West conference. Ahmed then went on to grad school at Florida state, where he similarly thrived on the running scene. He finished 20th at the 2021 NCAA Cross Country Championships; he also competed at both the NCAA indoor and outdoor championships his final semester. 

Ahmed parlayed his college success into a professional contract, and in his rookie year as a professional for HOKA in 2022-23 he set PRs in the 3k, 5k and 10k. His list of PRs include a sizzling 13:08.73 in the 5k; 3:37.36 in the 1,500m; and 3:57.32 in the mile. 

Ahmed had a successful 2024 campaign, as he started it with a third place finish at the USATF Cross Country championships, and then closed it out in the fall of 2024 with a second national title–this time at the USATF 5k Championships in New York City. His impressive range was on display as he won the Philadelphia Half Marathon in late November with a time of 1:03.15.

Ahmed earned a degree in International and Global Studies at Boise State before receiving his master’s degree in International Relations and Affairs from Florida State. 

In today’s conversation, Ahmed takes me through his humble beginnings, how he transitioned into the states and went from soccer player to runner, how his upbringing shaped him, how he has built up and maintained self-belief throughout the years, his ambitions as a professional runner, and much more.

It’s hard not to listen to Ahmed and love the guy. I hope you all are inspired by this conversation. 

Tap into the Ahmed Muhumed Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

Comment the word “PODCAST” below and I’ll DM you a link to listen. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

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-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ
-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Coach, athlete, mom, author, Sara Slattery comes on the podcast today for the first time! 

Sara has a diverse and impressive resume, which began in high school when she ran for Mountain Pointe High in Arizona.  

Sara went to run at the University of Colorado, where she placed 8th at the 2000 NCAA Women’s Cross Country championships, becoming the first frosh to win All-American honors at Colorado. She was an 11-time All-American, four-time NCAA champion and was inducted in 2016 as a member of the Colorado Athletics Hall of Fame. She earned her Master’s degree in Education at this time. 

Sara began her 2006 season as a professional runner. It was that year she set PRs in the 5k with a time of 15:08 and the 10k with a time of 31:56. Sara was the Pan American Games Champion in 2007 after recovering from a stress fracture. She also came in fourth at the Olympic Trials in the 5k in 2008.

Sara turned her focus to coaching when she became the head coach of the Grand Canyon University cross-country team from 2015-2022. She is one of a few women Division One coaches that has coached both genders.

Sara has been busy since making coaching and parenting her priority: she is the Director of Nike Camp Elevate XC Camp in Prescott Arizona; in addition to co-directing the Women’s Running Retreat at Civana Resort in Carefree, Arizona with marathoner Sara Hall. Today, she is coaching middle school cross country and track.

Outside of her running and coaching, Sara has co-authored the book, How She Did It, with Molly Huddle; she is now in the proposal phase for her second book on pregnancy and running, which she is writing with Molly Huddle and Alysia Montano.

In today’s conversation, Sara takes me through her findings of studying 50-elite athletes and how they did it, the differences of coaching female athletes, her years in the NCAA and winning four titles, her life as a mom, camp director, coach, and more. 

Tap into the Sara Slattery Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend!

S H O W   N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE:https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wF
-My Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

THE CAM MYERS SPECIAL 

Fresh off breaking the world U20 indoor mile record, Cam Myers, joins the show today amidst the hype of an incredible start to his 2025 campaign. 

Cam, who hails from Australia, became the second-youngest runner in history to break the four-minute barrier in the mile in 2023. He kicked off 2025 by running a 3:53.12 at the Dr. Sander Invitational–taking almost two seconds off the world indoor U20 mile record that was set in 2009. He proceeded to show up to the New Balance Indoor Grand Prix in Boston and run a 7:33.12 in the 3,000m, setting an Australian national record. 

Cam continued to blow the doors off of U20 expectations and standards by running an astounding 3:47.48 mile at the iconic Wanamaker Mile at the Millrose Games on February 8, besting his previous mile record by five seconds while running the fourth-fastest indoor mile in history. 

In addition to his personal bests in the mile and 1500m indoors, he has an outdoor 800m PR of 1:47.11. Cam has notably broken Jakob Ingebrigtsen’s mile, 1500m, and 3,000m age-group records.

With Olympic dreams clearly in his sights, Cam has already secured hardware during the World U20 Championships in 2024, where he won a silver medal in the 1500m in Peru, running a 3:40.60 and just nearly missing gold. 

Cam started training under coach Lee Bobbin as a 10-year-old, and then began training under well-known Australian coach Dick Telford, who has guided the likes of Lisa Martin–a silver medalist in the marathon at the 1988 Seoul Olympics. 

Before committing to running full-time as a 14-year-old, Cam dreamed of playing soccer for Chelsea. He grew up playing striker and loving the sport, before running took over prominence in his life.

In today’s conversation, Cam takes me through his monumental 3:47 mile, what led into this breakthrough performance, what he wants to accomplish in his career one day, his plans for 2025 and becoming the best, how he trains, and so much more.

This conversation was such a treat. Cam is going place. Don’t miss hearing his story before you start to hear his name everywhere. 

Tap into the Cam Myers Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S 

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ 
-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

We are joined today by one of the best high school cross country coaches in the country, Kelly Christensen.

Coach Christensen leads Niwot High School in Colorado. They recently won the High School Nike Cross Nationals boy’s race in December. The team put together one of the best finishes in NXN history, totaling just 70 points, and emerged as the first boy’s team to capture the title in Colorado high school history.

Coach Christensen became a school counselor and coach at Niwot in Colorado in 2016, after transitioning from a career in construction management. Coach Christensen earned a bachelor’s in psychology from Western State College. During his time at Niwot, the Cross Country program has achieved five girl’s state championship titles and two boy’s state titles. The boys have crowned four individual state champions and one individual runner-up finish as well.

Prior to coaching at Niwot, Christensen served as the head cross country and track coach at Palmer Ridge High School from 2014 - 2016 (achieving two boys’ track and field titles and a cross country title).

In today’s conversation, Coach Kelly takes me through his coaching philosophies, his backstory into coaching, how he emphasizes the importance of balance, the story of how his boys won their first-ever NXN title, how he coaches disappointment, and so much more.

This conversation was a true blessing and I hope you take the time to listen to it. I wish I had this podcast episode when I was a freshman in high school. Don’t waste the opportunity to learn from one of the best coaches in the sport.

Tap into the Coach Kelly Christensen Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.

If this episode blesses you, please share it with a friend!

S H O W N O T E S

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Today on the podcast is one of the most successful coaches in our sport, Mark Coogan. 

Coach Coogan has had an illustrious career as both a runner, coach, and parent, and is currently leading the New Balance team–an elite distance running crew that began in 2014. (Notable stars on the team include Elle St. Pierre and Parker Valby).

Coach Coogan's personal running journey started at Bishop Feehan High School in Attleboro, Massachusetts. He then went on to run at the University of Maryland, where he specialized in the steeplechase. Coogan has the distinction of being the first Massachusetts native to run the mile in under four minutes.

Coach Coogan played basketball in high school–he was even skilled enough to receive scholarship offers to play basketball from some lower-level schools. He has PRs of 3:58.81 in the mile,  8:21.45 in the 2 mile, 8:26.90 in the 3,000m steeplechase, 13:23.72 in the 5k, and 28:19.07 in the 10k. 

Coach Coogan's post-collegiate running career showcased incredible range (1988-2004): He ranked in the top 10 in the United States in the mile, steeplechase, 5k, 10k, and marathon during his career. He ran his marathon PR in the U.S. Olympic trials leading up to the 1996 games, where he ran a 2:13.05. (He ran 2:20.27 at the 1996 Summer Olympics in Atlanta, placing 41st). 

He retired from competitive running in 2004, and turned his focus to coaching. Coogan has spent time as the distance coach at Dartmouth College, Tufts University, MIT, and Phillips Exeter Academy. 

Coach Coogan and his wife Gwyn (who ran the 10k at the 1992 Barcelona Olympics) have three children: daughter Katrina, who is a professional runner for New Balance Boston; Margaret, who runs for George Washington University; and son, William, who runs for UNC. 

Coach Coogan's book, Personal Best Running: Coach Coogan's Strategies for the Mile to the Marathon, was released in 2023.

In today's conversation, Mark takes me through his years as a successful athlete and coach. We dive into insights from coaching Elle St. Pierre and Parker Valby and his philosophies around training. 

Tap into the Mark Coogan Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

THE DEENA KASTOR SPECIAL 

On the podcast today is the inimitable Deena Kastor–bronze medal legend and women's distance running record-holder. Deena was born in Waltham, Massachusetts, but went to high school in Agoura Hills, California. Deena has opened up about being adopted at birth and how that has impacted her life. Deena has one daughter. 

At Agoura High School in California, she won three state cross country titles and two state titles in the 3200m. She competed in the Foot Locker Cross Country Championships all four years. She has said in the past that Cross Country is her true passion.

After high school, Deena took her talents to the University of Arkansas; as a Razorback, she was a four-time SEC champion and an eight-time All-American. Deena graduated with two degrees in English/Creative Writing and Journalism.

Post collegiately, the ASICS-sponsored runner really took off when she went to Colorado to train with coach Joe Vigil. Most recently, she has been under the guidance of her husband, Andrew, since 2015. Andrew runs the Mammoth Track Club.

Deena's resume is monumental and includes the following times: 4:07.82 in the 1500m, 8:42.59 in the 3,000m, 14:51.62 in the 5k, 30:50.32 in the 10k, and 2:19.36 in the marathon. 

Deena's race achievements could fill a book, but notable highlights include winning the 2008 U.S. Olympic Team Trials;winning the 2007 USA Outdoor 10k race; and winning the 2005 Chicago Marathon and the 2006 London Marathon.

Deena's talent stretches beyond land locomotion, as she wrote a New York Times Best seller and 2019 Memoir of the Year, Let Your Mind Run. 

Tap into the Deena Kastor special.  

In today's conversation, Deena walks me through lessons from her successful years at every level in the sport of running. We walk through what it took to accomplish the things she did, how to build belief and confidence, how to handle negative thoughts, what Deena wants her legacy to be, and so much more. 

This was one of my favorite conversations I've ever had. Don't miss it!

Tap into the Deena Kastor Special. 

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Brock is back baby.

Digital creator and collegiate distance runner Brock Kelly returns to the podcast for round three today to discuss all things running and life.

Brock is a senior at Mississippi College, has a popular YouTube page, and is a budding entrepreneur. Through three-plus seasons he has compiled the following PRs: 1:55.03 in the 800m; 3:51.00 in the 1500m; 4:11.19 in the mile; 14:49.20 in the 5k; and 32:00.55 in the 10k.

In high school, Brock was a state champion in the 3,200m; two-time state champ in the 1,600m; three-time state champ in the 800m; and Cross Country state champion in 2018 and 2019.

Brock is best known for his YouTube channel (which currently boasts 19,700 subscribers) where he documents his NCAA journey; his “The Daily Mile” series is particularly popular.

In addition to his video content, Brock created the OE Athletics Club during his junior year. The brand’s motto, “Intentions Over Everything,” focuses on intentionality in athletics and how it can help build strong morals that lead to success.

Brock kicked off the 2025 indoor season at the Samford Indoor Open (in Birmingham, Alabama) on January 18 with a second-place finish in the mile with a time of 4:13.41. Prior to that he had two first-place finishes at the Birmingham Indoor Icebreaker on December 6, 2024: one as an individual with a 4:17.39 mile; and the other as a member of the Distance Medley Relay team, which ran a 10:35.26.

In today’s conversation, Brock and I discuss the third season of The Daily Mile, his creative process and inspiration these days, an in-depth look at his training, what he wants his legacy to be, and much more.

I love Brock’s energy and our conversations are always insightful and a blessing! Don’t miss this one.

Tap into the Brock Kelly Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.

If this episode blesses you, please share it with a friend!

S H O W N O T E S

• Check out the Garmin Forerunner Line Using Our Link: https://bit.ly/4gsEFJH

• Our Website: https://therunningeffect.run

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• My Instagram: https://www.instagram.com/therunningeffect/?hl=en

Wilma Nielsen, the Swedish mid-distance phenom from Oregon, joins the show today to discuss her recent breakthroughs in running. 

Wilma is fresh off breaking the school record in the mile in January at the Dr. Sander Scorcher indoor meet at the Armory in New York. This six-second PR places her number three all time in the NCAA for the indoor mile and number two on Sweden’s all-time indoor list.  

Wilma is a two-time All-American and three-time Swedish National Champion. She won the bronze medal at the European U23 Championships in Estonia where she ran a 2:02.29 in the 800m. Wilma has run collegiately for Bradley University, the University of Washington and now Oregon.

Wilma was born in Gothenburg, Sweden. She has a twin sister, Julia–who was a package deal with her at Bradley–as well as older siblings Simon and Elisabeth, the latter of who was a Swedish National Championship finalist in the 800m in 2019 and 2020. Needless to say, running was a fixture in the Nielsen household. 

Wilma was running fast even in her high school days, logging PRs of 58.19 in the 400m, 2:10.01 in the 800m and 4:31.59 in the 1,500m. Since she started running collegiately, she has lowered those to 57.50 in the 400m, 2:02.26 in the 800m, 4:07.38 in the 1500m and the aforementioned 4:25.89 mile.

In today’s conversation, Wilma dives into her recent 4:25 Mile, her plans to do bigger and better things at the Millrose games, her hopes for her future, how she’s grown as an athlete while at Oregon, what it’s like to have Shalane Flanagan as a coach, and so much more. 

Take the time to learn from and get insights from one of the biggest stars in the NCAA right now!

Tap into the Wilma Nielsen Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Mid-distance track sensation, Tinoda Matsatsa, joins the show today amidst an impressive sophomore campaign at Georgetown.

Tinoda, who hails from Boyds, Maryland, is off to an electric start to his collegiate running career, and seems poised to continue to chase records and wins no matter where he goes.

So far in his young college career he has run the following PRs: 48.88 in the 400m; 1:45.17 in the 800m; 2:16.84 in the 1,000m; and 3:54.15 in the mile. If you’re staring at those numbers–mouth agape–you’re not alone. 

In January of 2024, Tinoda set a new NCAA record for the indoor 1,000m run with a time of 2:18.05. Almost exactly a year later, he lowered that time–running a 2:16.84 this past January 18 at the Nittany Lion Challenge.

Tinoda has had a great start to his sophomore year, running his aforementioned mile PR at the BU Sharon Colyear-Danville Season Opener, coming in second. 

Tinoda’s parents moved to the United States several years before he was born. He went to St. Andrew’s Episcopal School in Maryland. While at prep school, the 5-foot-9 senior became just the 20th runner in prep school history to break 4 minutes in the mile. He capped his senior season with a state record in the mile; followed by a win the 800m run at the Brooks PR invitational; and then ended his season winning the national title with a state-record 1:47.61 in the 800m. 

Prior to becoming a running star, Tinoda loved soccer. He was a striker on his team and excelled at the sport. He even hid from his middle school track coach because soccer was his priority. His mother eventually convinced him to do track to stay in shape, and the rest is history.

We’re thrilled for you to hear this and more from our conversation with another star-in-the-making, who will surely be making noise in the coming months and years on the collegiate and professional track and field circuit.

In today’s conversation, Tinoda takes me through stories from how he got into the sport of running, how he progressed in high school, his training leading into his sub-4min mile in HS, his time at Georgetown thus far, his dreams for LA 2028, and so much more. 

Tap into the Tinoda Matsatsa Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Today's conversation on the podcast is one that I've been wanting to have for many years now.

I have the privilege of sitting down with and learning from Steve Magness. 

I was first impacted by Steve's work in 7th grade and have been a loyal follower ever since, consistently being impacted by his work.  

Steve is an acclaimed author, performance coach, and former collegiate track and cross-country coach who has written four books, The Science of Running, Peak Performance, Do Hard Things, and his newest release coming this February, Win the Inside Game.

All told, his books have sold over three-quarters of a million copies, been named national and international best sellers, and have been translated into 25 languages. Steve’s academic career exploring exercise physiology and then mental performance has shaped his all-encompassing outlook on performance. 

Steve’s writing has appeared in Outside, Runner’s World, Forbes, Sports Illustrated, Men’s Health, in addition to many others. Steve received his undergraduate degree from the University of Houston and a graduate degree from George Mason.

Steve has a PR of 4:01 in the mile in High School, which at the time was the seventh fastest high school mile in US history. He was also a part of the fastest HS Distance Medley Relay team in 2003. Steve ran for Rice and Houston during his collegiate career, nearly making nationals as a senior at Houston.

Steve was the head track coach at the University of Houston from 2014-2020 after working for Nike as a coach and adviser to their professional runners. (He worked with gold and silver medalists from the 2011 World Champs and the 2012 Olympic Games in London.)

Prior to coaching in college and professionally, Magness worked at Klein Oak HS. He currently lives in Houston, Texas.

Steve has a terrific newsletter on health, well-being and performance. He is also a great follow on Twitter and Instagram.

In today's conversation, we dive into Steve's background in sport, his coaching and writing, insights on excellence both in and out of sport, his newest book, and so much more.

This conversation was truly stellar and I hope you'll make the time to be blessed by it. 

Tap into the Steve Magness Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend!

S H O W N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Cole Sprout returns to the podcast to breakdown his final seasons at Stanford. The long-time Cardinal, originally from Littleton, Colorado, most recently competed at the Washington-Dempsey Indoor meet on January 17 and 18 (where he came in ninth in the mile with a time of 3:57.64 and second in the 3k with a time of 7:45.24).  He also threw down at the very competitive Boston University Sharon Colyear-Danville Season Opener on December 7, 2024, where he came in 21st in the 5k with a time of 13:30.17. Cole's run at Stanford was very successful, with impressive PRs to show: he ran 1:51.79 in the 800m; 3:56.53 in the mile; 3:42.27 in the 1500m; 13:24.38 in the 5k; and 27:42.42 in the 10k. Before moving out west to compete at Stanford, Cole won the Colorado state cross country title in 2019, breaking his own meet record with a time of 15:12.7.  He also came in seventh at the 2019 Nike Cross Nationals, after placing third in 2018. Cole won six Gatorade State Athlete of the Year honors – three in track and three in cross country. Cole graduated with a bachelor's from Stanford in Symbolic Systems. Showing how well-rounded a person he is, Cole has volunteered in the past with the Denver Rescue Mission–an organization that helps the homeless and those suffering through addiction with emergency services, rehabilitation, transitional programs, and community outreach. Additionally, Cole has gone on a mission trip to Ethiopia.  Cole always offers great insight and wisdom, and we're excited for you to hear this latest offering from one of the sport's most insightful athletes. In today's conversation, Cole gives in-depth insights into his last six months of running, how he's going into his final two seasons at Stanford, how he views his legacy there, his plans post-college, how to overcome negative thoughts, and so much more. I love Cole and our conversations, and this was a good one. We cover a ton of topics that are relevant to your life & running journey. Tap into the Cole Sprout Special.   If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  If this episode blesses you, please share it with a friend! S H O W  N O T E S -Our Website: https://therunningeffect.run  -THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Sadie Engelhardt returns to the podcast today. 

Back on the podcast is the 18-year-old American track and field mega-star from Ventura, California.  Sadie is a senior at Ventura High School, where she has had a storied career and is considered one of the best high school runners ever. 

The NC State commit (and only the third girls competitor from California to be named Gatorade Best Player of the Year) has excelled in both cross country and track and field. Most recently, she came in 11th at the Girls XC Nationals on December 7. She has also maintained a 4.59 GPA in the classroom. 

Sadie has even found time to volunteer locally on behalf of Runners For Public Lands, helping to clean trails and other places to run around Ventura County. With all that said, it's the oval where she truly separates herself from the rest.

Her PRs include times of 2:03.46 in the 800m, 4:08.86 in the 1500m, 4:28.46 in the mile, and 9:50.69 in the 3200m. The aforementioned mile time was a national high school record in the outdoor mile. Sadie has had three consecutive 1,600m state titles, and she helped her school win a state championship in the 4x800 relay.

In 2024, Sadie ran in her first professional outdoor meet at The TEN, where she stunned the world by running a 4:09.7 in the 1500m. She then zeroed in on three professional meets to try and make the Olympic qualifying standard, and at the Portland Track Festival on June 9 she pulled off a 4:08.86 in the 1500m, earning her spot at the qualifier–becoming the third high school athlete to ever qualify for the 1500m in the Olympics.

While Sadie only competed in the preliminary round, it was a valuable experience for this rising phenom to keep in her arsenal. 

In today's conversation, Sadie shares reflections from her XC season, her hopes and dreams for the 2025 track season, insights from her training, how she plans to go out with a bang in HS, and so much more. 

Sadie is truly doing unprecedented things in the sport, and it's always a privilege to sit down with her and have a meaningful conversation with her. 

Tap into the Sadie Engelhardt special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend!

S H O W  N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Today, the next director and head coach of the Northern Arizona University Cross Country program, Coach Jarred Cornfield, returns to the podcast. With legendary Coach Mike Smith stepping down, Coach Cornfield takes over one of the most storied programs in the country. This was announced this past fall. It's an exciting time for Jarred and the program, but he wasn't just handed this job; he earned it with years of hard work. Coach Cornfield has spent nine years with NAU, six of which were as the Assistant Coach—after starting as a Graduate Assistant in 2015. Coach Cornfield is a distance and mid-distance specialist and a terrific recruiter. The Lumberjacks have won an impressive six men's national championships since 2016. On a personal level, Coach Cornfield attended Liberty University where he earned a bachelor's degree in Sport Management and then his Master's degree in Educational Leadership. He also competed as a member of the cross country and track teams. As a college runner, Jared has PRs of 1:54.47 in the 800m, 3:55.45 in the 1500m, 4:15.33 in the Mile, 29:42 in the 5K in XC, and 32:03 in the 10K in XC. While working closely with coaching legend Coach Mike Smith, Coach Cornfield has also branched out on his own, having coached Olympic athletes like Elise Cranny this past summer in Paris for the 5,000m. The NAU program is in the best of hands, and we're excited for you to hear this discussion with one of the up-and-coming coaching stars in the NCAA. In this conversation, I tackle Coach Cornfield's brain on many different coaching subject matters, and then we dive into his news, how this role came about, the lessons he's learned from Coach Smith, his ambitions and vision for the program, and so much more. Tap into the Coach Jarred Cornfield Special. If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. S H O W N O T E S -Our Website: https://therunningeffect.run -THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Back on the podcast is my good friend, Sam Parsoni. And today, here's here to spill the tea. He's not holding back. You the listener will be blessed being a fly on the wall for a conversation that is normally reserved for private-conversations. Sam is a free-agent and goes IN-DEPTH on the realities of the sport, the ins and outs of contracts, how companies take advantage of athletes, his hope for the future, all the updates on Tinman Elite, and more. If you don't know who Sam Parsons, you've probably been sleeping under a rock. Or you just didn't recognize that name because I exclusively call him Sam Parsoni. But to bring you up to speed, he's represented Germany at the 2019, 2022, and 2023 World Athletics Championships. Sam had a terrific high school career, running 1:58 in the 800, 4:12 in the Mile, 9:00 in the 3200, and 14:47 in the 5K. He qualified for Nike XC Nationals as a senior. At NC State, Sam ran 3:44 in the 1500, 13:52 in the 5K, and 28:43 in the 10K. He was a 4-time participant at the NCAA XC Championships, finishing as high as 51st at the 2016 Division 1 XC Champs with a time of 30:33. Sam signed his first pro deal in 2018 with Adidas.  Sam currently holds PRs of 3:36.22 in the 1500m, 3:54 in the Mile, 7:39 in the 3k, 13:12 in the 5k, and 28:43 in the 10k. In today's conversation, we cover all of Sam's updates, how much I need to pay him to rock a singlet of my choosing, the ins and outs of pro-contracts, and so much more. This one is packed with info and discussion that you won't find anywhere else. Do not miss it! Tap into the Sam Parsons Special.   If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  Tap into the Sam Parsons Special.   If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  If this episode blesses you, please share it with a friend!  S H O W N O T E S -Our Website: https://therunningeffect.run  -THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

He's coming for it all. 

2025 is the year of Hobbs Kessler. 

Back on the podcast today is 21-year-old mid-distance Olympic star Hobbs Kessler, who is gearing up for the Wanamaker Mile at the Milrose Games in New York City on February 8, 2025. (Hobbs came in 2nd last year at this race with a time of 3:48.66; fellow American star Yared Nuguse took the win.)

Hobbs was most recently on the episode right after placing 5th in the 1500m in Paris, running a 3:29.45, in the most stacked and competitive 1500 race of all time. He also ran the 800m in the Olympics, but was eliminated in the semifinals. 

Hobbs competed for Skyline High School in Ann Arbor, Michigan (the school he attended for academics did not offer competitive sports). It was in high school that Hobbs ran an indoor mile record of 3:57.66. Hobbs then ran a 3:34.36 in the 1500m while still in high school, which was faster than the NCAA record at the time; this catapulted him to his first Olympic Trials in 2021. 

While Hobbs' father was his high school coach, he delegated most of the planning for his son's training to Michigan coach Ron Warhurst, whom he still trains under as a member of the Very Nice Track Club in Michigan.

This 21-year-old is chock full of professionalism and has a laundry list of accomplishments. 

In today's conversation, we dive into Hobbs's fall training, his mindset for the Millrose games and the 2025 season, how he views breakthroughs, advice to make your 2025 your best year yet, why 2025 is the year of Hobbs Kessler, and so much more. 

We can't wait for you to hear this episode. Lace-up your shoes, throw in your AirPods, and enjoy this conversation with the legend Hobbs Kessler. 

Tap into the Hobbs Kessler Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend!

S H O W N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Today's discussion on the podcast is one of depth around the hot topic of NCAA roster limits and how they will fundamentally change the nature of the NCAA forever. In my opinion, there's no better person to have this conversation with than Liberty University's Assistant Track Coach and Meet Director, Mark Fairley. Coach Mark recently written a letter to Congress in hopes of standing before a Federal Judge in April as an advocate for the removal of the NCAA's new proposed changes to roster limits. Coach Mark discusses his involvement and how he has educated his own athletes at Liberty on this issue, getting many to participate and get their voices out there. Coach Mark is a native of Dubuque, Iowa, and has worked his way up the ranks since joining as an interim assistant. Coach Mark found success as an athlete in the world of triathlon, earning his professional racing license in 2019. Coach Mark was a standout athlete at Central College, where he captured the men's steeplechase national title at the 2018 NCAA Division 3 Outdoor Championships as a senior. He has the school record in the steeplechase with a time of 8:57.39. His other PRs include a 4:16.42 in the mile; 8:23 in the 3K and 14:42.67 in the 5K. He was the Central Region Men's XC and Outdoor Track and Field Athlete of the Year. Coach Mark graduated from Central College with a bachelor's degree in Exercise Science. He has a Master's Degree in sport management and is working toward a second in biblical studies. In today's conversation, we go through Coach Mark's individual accolades and accomplishments, how he rose in his coaching career, and then tackle the hot topic of roster-limits. He takes me through the 2.8 billion dollar NCAA settlement, revenue-sharing, and roster-limits. We discuss all of this at length and what it means for the next era of the NCAA. Tap into the Coach Mark Fairley Special.  If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  If this episode blesses you, please share it with a friend! S H O W N O T E S -Our Website: https://therunningeffect.run  -THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

The NXN Champion returns to the podcast today!

Last month, Jane won NXN in dominant fashion, running a course record time of 16:32 in Portland, Oregon. She won by over 40-seconds in muddy, rainy, cold conditions.  

Two weeks earlier, she recorded the fastest 5K ever in high school girls XC, running a 15:50 in the NXR Southwest race this past November.

She's only the second girl to break 16 on a XC course. 

The Timpview senior is headed to BYU next season. 

She has PRs of 9:45.44 in the 3200, 4:35.69 in the mile, 4:17 in the 1500, and 2:07.85 in the 800, winning 2 state titles and 1 national title.

Her mom, Sarah, ran in high school. Her dad, John Hedengren, ran in high school and was an All American runner at BYU. Her brother Isaac currently runs for BYU.

In today's conversation, Jane takes me through her 2024 XC season and shares many of the setbacks she experienced for the first publically in today's conversation. She walks through how she maintained self-belief through it all and exclusiveinsights on her training, mindset, and more from her 2024 season. 

Tap into the Jane Hedengren Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend! 

S H O W N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Today's conversation is one of my favorite in recent memory. I have the privilege of speaking with 26-year-old track and field star Gabbi Jennings. Gabbi is from Slidell, Louisiana, where she attended First Baptist Christian School. Gabbi notched 44 state titles in Track and Cross Country during her time there. Yes, you read that right. FORTY FOUR. Gabbi then competed at Furman University and was a three-time All-American. During her time at Furman she had PRs of 2:04.66 in the 800m; 4:12.60 in the 1500m; 4:37.46 in the Mile; 15:33.59 in the 5k in track; and 16:55.1 in the 5k in Cross Country.  Among her notable achievements in college include qualifying for the NCAA East Preliminaries in an unprecedented four events (800m, 1500m, 5k, 3k Steeplechase). Gabbi came in 20th at the 2019 NCAA Cross Country Championships and qualified for the NCAA Indoor Track Championships in the Mile. She graduated with a degree in Communication in 2020. Gabbi would go on to sign a professional contract with Team Boss and eventually Adidas. In 2022, at the USA Outdoor Track and Field Championships, she came in 4th in the Steeplechase, running a new PR of 9:25.05. She also represented the United States in 2022 at the NACAC Championships winning the gold in the Steeplechase. Most recently, she ran a 9:07.70 in August at a Diamond League event in Rome.  In today's conversation, Gabbi and I dive deep into her backstory, how she won 44 state-titles, what winning her first one as a 5th grader meant, her years at Furman and how they shaped her, how she's striving for more in this next stage of her professional career, learning under Emma Coburn, her thoughts and ambitions for the future, and much more. This one was fun, deep, full of wisdom, all the things that make a great podcast. Lace-up your shoes, throw in the AirPods, and be blessed by the stories and wisdom of Gabbi Jennings. Tap into the Gabbi Jennings Special.   If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.  If this episode blesses you, please share it with a friend! S H O W N O T E S -Our Website: https://therunningeffect.run  -THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Today's podcast is a simple, yet deep conversation that covers five ways you can take your running to the next level in 2025. 

To have this conversation with me and share these five things is Coach Paul Stafford. Paul is an extremely successful athlete himself having been All-ACC in Cross Country and All-PAC 12 in the 5k. He spent stints at both Flordia State and Colorado. He holds PRs of 4:08 in the Mile, 13:56 in the 5k, 29:12 in the 10k, and 44:54 in the 15k, which will be the Puerto Rican National Record after it gets ratified. 

Paul is the Founder and Head Coach at Blue Collar, which can be described as the most innovative online coaching firm in the United States, providing adaptive coaching for athletes of all ages and abilities. Blue Collar is also the leading pioneer in training camp experiences across the United States. 

In today's conversation, Paul takes me through these five points at depth. They include insights on training by effort and intention, resisting greed, holding yourself to high expectations, and so much more. This one is full of wisdom that you can apply directly into your running TODAY.

Tap into the Paul Stafford Special. 

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend! 

S H O W N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

THE COACH ED EYESTONE SPECIAL

Today on the podcast is Ed Eyestone, not only one of the best distance coaches in the history of collegiate and professional running, but also a well-rounded person who loves theater and reading and has evolved a ton through his years of miles.

Ed is a BYU athlete and coaching legend. Even though he was cut from his high school baseball team, he won a state XC championship at Bonneville High. 

Ed holds PRs of 13:32 in the 5k, 27:41 in the 10k (then a 10k record!), and a speedy 2:10:59 in the marathon. Ed has a plethora of accolades as an individual, which include being an 8-time member of the U.S Cross Country National Team; a 5-time US Road Runner of the Year as a Professional Runner. Ed is one of four men to claim the collegiate triple crown: winning the Cross Country, 5k and 10k titles.

Ed Attended BYU as a student and received a Bachelor's Degree in Psychology and Minor in Spanish. He then went on to acquire a Master's Degree in exercise Science. Ed went on to have a decorated running career after he graduated; he competed in the Olympic Marathon in 1988 in Seoul, Korea (29th place, 2:19:09), and then in the Olympic Marathon 1992 in Barcelona, Spain (13th place, 2:15:23).

Ed is a very multifaceted individual. He served as a writer for Runner's World and a TV Commentator on ESPN after he stopped running competitively at 39. (He was a Reebok-sponsored runner for a few years. Ed also has a passion for theater and reading.

As a coach, Ed returned to BYU in 2000 as an Assistant Coach and then took over as Head Track Coach in 2013. Prior tocoming back, he coached at Weber State University. There is a laundry list of accolades to list as far as his BYU coaching career goes. 

To name a few: he was named "Coach of the Year" for NCAA D1 for Cross Country twice (2019, 2024); he is a BYU Hall of Fame inductee; he was named head coach of Team USA at the 2017 IAAF World Cross Country Championships; and won cross country NCAA Division 1 titles in 2019 and most recently in December of 2024. There are many more achievements, but suffice it to say he has had success wherever he has gone as a coach.

In terms of Olympic athletes, Coach Eyestone has overseen James Corrigan and Kenneth Rooks in the steeplechase, as well as Conner Mantz and Clayton Young during the 2024 Paris Olympics marathon.  He has also coached Jared Ward and Casey Clinger.

In today's conversation we go in depth into Coach Eyestone's career, 

Tap into the Coach Eyestone Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend! 

S H O W N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Today's podcast will give you three tangible ways you can improve your mental performance in 2025. 

Body follows mind.

Yet we as athletes rarely focus on (or know!) how we can improve our mental game. 

Luckily for you all today I have the privilege of sitting down with my good friend, Shannon MAPP, NCCP!

If you're not familiar with Shannon, she's the mental performance counselor who works closely with NAU, NAZ Elite, UA Dark Sky Distance, and a plethora of top professional runners. As an athlete and a coach, Shannon has always been fascinated by the psychology of well-being and achievement. 

Her interest regarding the power of the mind to impact an athlete's performance and overall experience drove Shannon to complete an undergraduate degree in psychology, and then a Masters in Applied Positive Psychology from the University of Pennsylvania.

Through listening to this podcast episode, you'll walk about with three big practical tools on improving mental performance that you can directly apply today.

You'd be a fool not to listen. Free wisdom that many people pay for. 

Tap into the Shannon Thompson Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend! 

S H O W N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠⁠⁠⁠

Today's podcast is a special one. 

It's a conversation with a friend, Brooks Bash. 

But this is no ordinary conversation. 

Brooks announces his next challenge for the first time publicly. And this is the craziest of them all, which is a wild statement about a guy who ran from LA to Vegas and has done 100 Marathons in 100 Days. 

But I'm not going to tell you here what that challenge is because that would be textbook bad marketing, and you'd miss out on the loveliest of conversations on the podcast. 

In addition to these feats, Brooks is the Founder of a company named Earthy, which is, in my unbiased opinion, one of the best up-and-coming products in the health and wellness world.

In today's conversation, I tackle with Brooks this upcoming challenge, his thought process behind it, how he's preparing for it, his reflections on running from LA to Vegas, dealing with burnout, running a start-up, and so much more. 

Brooks is insane. This conversation is insane. Don't miss it. 

Tap into the Brooks Bash Special.  

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. 

If this episode blesses you, please share it with a friend! 

S H O W N O T E S

-Our Website: https://therunningeffect.run 

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠⁠⁠⁠

Today on the podcast, Kimberley May is one of the fastest females in NCAA history!

Kimberley runs for Providence University and has had a DOMINANT last 365 days. 

She has personal bests of 2:04 for the 800m, 4:27.3 for the Mile, 8:54 for 3000m, and 15:26 for 5000m.

Prior to her time at Providence, she attended Avondale College Secondary School, where she was a three-time Cross Country MVP recipient. She also earned second place at the New Zealand Track Nationals in the 800m, 1500m, and 1500m and was selected for the 2021 New Zealand National Secondary School Track Team.

In today's conversation, Kimberley takes me through her remarkable last year, what went into her breakthroughs, how you can take your running to the next level in 2025, what the international recruiting process is like, her ambitions for the future, and so much more. 

This one is a good one. Throw in those airpods and hit the pavement with Kimberley. 

Tap into the Kimberley May Special.  

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S H O W N O T E S

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