MicroCast

22
Running #168

The Microcosm Coaching Podcast helps endurance athletes—whether you're a road runner, trail runner, or training for your first marathon or 100-miler—get more out of their training with evidence-based advice, effort-based coaching, and expert mindset support. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running, you're in the right place.

Recent Episodes
  • Top 5 Science-Backed Reasons Runners DNF – And How to Prevent Them
    Jun 3, 2025 – 00:56:41
  • How to Set Your Running Zones: VO2 Max, Lactate, and Why Your Zones Might Be Wrong
    May 28, 2025 – 00:58:23
  • Heat Training for Runners: What Works, What’s Hype, and How to Do It Right
    May 21, 2025 – 00:57:19
  • How to build Real Mental Toughness and the Limits of AI Coaching
    May 13, 2025 – 00:56:08
  • The 5 Most Debated Ideas in Endurance Training—And What the Science Actually Says
    May 6, 2025 – 00:57:33
  • Stress Is Stress: Strength Training Timing, Gut Myths & the Truth About Recovery
    Apr 30, 2025 – 00:56:29
  • The 5 Running Studies Every Athlete Should Know (Training, Fueling, Injury Risk + More)
    Apr 22, 2025 – 00:52:43
  • How Long Does It Actually Take to Get Fit? Training Timelines, 200-Milers, and Coaching at the Edge of Science
    Apr 15, 2025 – 00:59:15
  • Ultra Recovery, Speed Training Myths & Mid-Run Bananas: Hot Takes + Science-Backed Advice
    Apr 8, 2025 – 00:57:12
  • UTMB Chianti Recap: We Hitchhiked to a UTMB Race and Ran Through Castles
    Apr 1, 2025 – 01:18:15
  • Goal Setting, and Staying Motivated Without Racing
    Mar 25, 2025 – 01:02:14
  • The Race Weight Trap: How It Can Hurt Your Performance
    Mar 18, 2025 – 01:07:37
  • Why You Slow Down in the Second Half of a Race (and How to Fix It!)
    Mar 12, 2025 – 00:58:05
  • Evidence-Based Training: How Science Should (and Shouldn’t) Guide Your Training
    Mar 5, 2025 – 01:03:01
  • How Much Training Can You Skip Without Losing Fitness? (The Science of Minimum Effective Dose)
    Feb 26, 2025 – 01:01:36
  • Why Your Longest Run Isn’t What Matters - and Should You Train by Time or Mileage?
    Feb 19, 2025 – 00:54:46
  • Mental Training For Runners and How To Prevent Running Injuries
    Feb 11, 2025 – 00:54:56
  • How to Fix Your Running Form and to Run Easy!
    Feb 5, 2025 – 00:48:48
  • Building Training Volume: Tips for Running Longer Distances (Even Your First Ultra!)
    Jan 28, 2025 – 00:52:22
  • Road Shoe Power Ranking & Lactate Threshold Training For Runners
    Jan 21, 2025 – 00:43:00
  • High-Carb Fueling, Breaking Through Training Plateaus, and Gel Power Rankings
    Jan 15, 2025 – 00:55:02
  • Coach Kylee and Zoe Answer Your Nutrition and Diet Questions!
    Jan 10, 2025 – 01:12:20
  • Want to Get Better at Running? Nail the Fundamentals.
    Jan 9, 2025 – 00:52:30
  • How Runners Can Navigate Injury Recovery
    Dec 18, 2024 – 01:03:00
  • Nutrition Periodization For Runners
    Dec 11, 2024 – 00:52:28
  • Ask A Running Coach Anything!
    Dec 5, 2024 – 00:56:56
  • Coach TJ's Spartan Race Recap and Post Race Recovery Tips!
    Nov 27, 2024 – 01:06:50
  • 11 Things Every Runner Should Do
    Nov 21, 2024 – 00:54:28
  • How Long Does It Take To Get Faster?
    Nov 13, 2024 – 01:01:24
  • Strength Training For Runners
    Nov 6, 2024 – 01:08:25
  • Running and Training Through Menopause
    Oct 29, 2024 – 00:58:16
  • "Blue Collar" Training for Runners with Physically Demanding Jobs
    Oct 22, 2024 – 00:56:57
  • Hybrid vs. Block Training Periodization for Runners, and What Data Actually Matters
    Oct 15, 2024 – 01:02:51
  • Our Top Ten Favorite Workouts for Runners
    Oct 7, 2024 – 01:15:50
  • The Bad Ideas Draft. Worlds Worst Nutrition, Training, and Running Advice Ever!
    Sep 30, 2024 – 01:08:56
  • The "Best" Running Cadence, Running on Soft Surfaces, and Transition Season!
    Sep 24, 2024 – 01:11:53
  • Fatigue, Perfectionism and Cycle Syncing!
    Sep 18, 2024 – 01:08:14
  • Coach Zoë on For The Long Run!
    Sep 10, 2024 – 01:00:02
  • How To Set Better Running Goals - And Train Without Goals!
    Aug 27, 2024 – 01:01:56
  • Coach Zoë's Leadville 100 Race Recap!
    Aug 19, 2024 – 01:02:18
  • How to Get Better at Running Downhill and Leadville 100 Preparation!
    Aug 13, 2024 – 01:07:47
  • The Most Common Questions Coaches Get About Running
    Aug 5, 2024 – 00:51:47
  • The Six Biggest Training Mistakes Athletes Make
    Jul 29, 2024 – 01:06:23
  • Your Diet Sucks - The Zero Calorie Ultra
    Jul 24, 2024 – 00:47:57
  • Introducing Your Diet Sucks - Why Athletes Fall For Diet Bullsh*t
    Jul 24, 2024 – 00:53:07
  • Supplements That Work, and How To Track Your Training
    Jul 22, 2024 – 00:52:04
  • V02max Matters For All Runners. Here's How to Improve Yours.
    Jul 15, 2024 – 00:49:40
  • Altitude Training For Runners plus a Silver Rush 50 Recap!
    Jul 9, 2024 – 00:48:32
  • Coach TJ's Western States Endurance Run Recap!
    Jul 2, 2024 – 01:10:48
  • How To Train For Your First 100 Mile Race. Plus, Injury Prevention!
    Jun 11, 2024 – 01:17:50
Recent Reviews
  • erinlynngood
    Long time listener, first time reviewer
    I appreciate MicroCast because Zoe & TJ are relatable humans who share evidence-based findings from peer-reviewed journals and their own hard-earned personal experiences with the sport. It’s a nice mix of pizza references, mindset coaching, stand-up comedy, and research - I dare you to find another podcast that can boast the same. The ‘Hot or Not’ feature is just plain fun, and the take-aways offer actionable *free* advice for folks like me who are currently self-coached. In a space overcrowded with running pods, this is a must-listen.
  • ColoradoScot
    Tuesday run vibes!
    TJ and Zoë at Microcosm Coaching consistently deliver a podcast that hits all the right notes for runners. Each episode thoughtfully covers training, mindset, and daily integration, making it deeply relatable. They intentionally enhance the broader coaching-athlete relationship (you need a coach, so just do it) through well-researched, real-world discussions. It’s the perfect easy run listen w/awesome insights and reflections without ever feeling heavy. A must-listen for athletes who want to go deeper.
  • Mack_CO
    Could be biased.. but
    I suppose I could be biased because Zoë is my coach, but the MicroCast is a great place to get great training info from two amazing coaches that have seen it all. I usually catch up on the pod while running and end up laughing the whole time and ruining my recovery runs because it adds effort to the run. Sorry Zoë 🤦‍♀️
  • 1kt456
    Love this podcast!
    Learn a lot and laugh too. What more can you ask for?
  • Abdiel Eli
    Amazing place to be
    TJ and the crew are experts in this field and share their wisdom regarding all things running. Thank you!!!!
  • DDE 2
    Excellent insights and advice!
    Great podcast that goes beyond training tips and gets into support for all aspects of running and how those lessons can weave into other parts of your life.
  • jodino83
    Amazing training resource
    Love these podcasts! Always great lessons and advice.
  • nApkiNbaK
    The knowledge you need for endurance athletes
    A great source of knowledge and support for all the trail and ultra runners out there. I like the deep dives on topics that really help to dial in my performance. Really awesome people too!
  • pcothenet
    Running advice for your own microcosm
    I love that Microcosm advice is targeted to every athlete regardless of level.
  • Garrett Grahl
    Microcosm meets you where ever you are
    I have been running under Microcosm for a few years and they’ve continued to support me, my goals, and even the community (for free). This podcast is so valuable. They aren’t going to sell you on products, they’re going to keep it simple, understandable, and then dive in. All the coaches run and they run a lot. They are not retired runners. They are in the trenches themselves. They are relevant. If you need help with endurance running this is a phenomenal resource! The proof is in the pudding. The runners that are being coached by Microcosm are successful, they aren’t getting injured, and they’re happy running.
  • annoyed laundryperson
    So valuable!
    I absolutely love this podcast. I listen to it while I run, and more often than not, there are gems that I literally apply as I am running to improve my performance. The coaches are incredibly knowledgable and take on topics in a thoughtful and thorough way. They make complex topics approachable for less experienced runners like me, and bring a lot of inspiration to running. Microcast also brings in more than just the physical act of running. Mental, emotional, and nutritional angles are incorporated by experts, too.
  • Gunnylove.com
    A Great Training Companion!
    This podcast has been a great addition to my training. Discussions are far-reaching and hearing thoughts and feedback from a few different coaches (some of the best in the biz!) on a variety of topics from nutrition to mindset and everything in between is so helpful. This is a weekly staple for me.
  • RunDrewRun22
    Helpful for more than just running…
    I feel like the information gathered while listening to this podcast has helped me in multiple facets of my life. Information is clear, concise, and contains a real world view. I get to learn from 6 coaches of various backgrounds and find the hour episodes to be wildly useful.
  • smilesformiles69
    Awesome training topics
    I found the training topics and discussion from their team’s multidisciplinary coaching staff really helpful!! Would recommend!
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