I recently sat down with my good friend and frequent podcast guest Simon Freeman, the co-founder, editor, and publisher of my favorite running magazine, Like The Wind, for our first quarterly conversation of 2024, which you can listen to wherever you get the morning shakeout podcast. An excerpt of this exchange can be found in Issue #39 of LtW, which comes out this week. (You can buy a copy or subscribe here.)In this episode we talk about what it means to adopt a "professional" mindset when it comes to training and racing: being intentional with your time and workouts, taking the work seriously, not giving into your feelings, eliminating excuses, not overcomplicating things, and a lot more. We also discuss what professionals and elites can take away from us amateur athletes: the benefits of a well-rounded life, having interests, hobbies, and other "productive distractions" outside of running, dealing with failure, maintaining a healthy relationship with running, and a lot more.This episode is brought to you by: — Tracksmith, New Balance, Precision Fuel & Hydration, and Final Surge. All of these brands have missions I believe in and products that I trust and use myself on a regular basis. One of the best ways to support the morning shakeout is by patronizing the partners that help keep them going week in and week out. Check out this page some of the discount codes and special offers available exclusively to readers and listeners of the morning shakeout.Click here for complete show notes and sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 235 | Simon Freeman and Mario Fraioli on What We Can Learn From The Pros (And Vice Versa)

This week's conversation with Jennifer Baskerville-Burrows is a follow-up to Episode 226, which was released back in August. In this one, we discuss how Jennifer spent her sabbatical over the summer and what she experienced visiting various run crews around the country (and even a couple internationally). She told me about what she hoped to get out of the trip, the feelings of culture, connection, and belonging she experienced along the way, how it all impacted her, what surprised her, and a lot more. This episode is brought to you by:— Tracksmith. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.Click here for complete show notes and sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 234 | Jennifer Baskerville-Burrows on Run Crew Culture and Connection

I recently sat down with my good friend and frequent podcast guest Simon Freeman, the co-founder, editor, and publisher of my favorite running magazine, Like The Wind, for the fourth and final installment (for this year, anyway) of our yet-to-be named quarterly conversation, which you can listen to wherever you get the morning shakeout podcast. An excerpt of this exchange can be found in Issue #38 of LtW, which comes out later this week. (You can buy a copy or subscribe here.) This time around, Simon proposed a philosophical discussion about seasonality and consistency and I was all about it. We talked about when to rest and when to build, running as a means to an end versus running as a lifestyle, the “flywheel effect,” and more.This episode is brought to you by:— Tracksmith. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.Click here for complete show notes and sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 233 | Simon Freeman and Mario Fraioli on Seasonality and Consistency in Running

This week, I sat down with my right-hand man Chris Douglas and answered questions about the Olympic Trials Marathon start-time controversy, things I’ve changed my mind on, the importance of the weekly long run, time versus distance-based training prescriptions, and a lot more.Thank you to everyone who submitted questions and apologies for all the ones I wasn’t able to answer in this episode. Got a question for the next Ask Mario Episode? Send it to me here.This episode is brought to you by:— Tracksmith. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.Click here for complete show notes and sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 232 | Ask Mario Anything

This week's episode of the podcast with Megan Young, Performance Coach with the Seattle Sounders professional soccer club. Megan is a rockstar with 15 years of experience working in collegiate athletics, and men’s and women’s professional soccer. She’s the 2023 National Strength and Conditioning Association Professional Coach of the Year and a voracious learner with numerous degrees and certifications on her resume. This was the first time I’ve ever spoken to Megan and it felt like catching up with an old friend. Megan has an incredible story and mission. In addition to her coaching successes, she was a collegiate thrower at UNC-Wilmington, she’s survived acute myeloid leukemia, and, as she wrote to me in some of our initial correspondence, her purpose in life is “building community and impacting others through education of a high performance lifestyle.”We covered a lot of ground in this conversation, including where her insatiable appetite for learning comes from, the importance of establishing effective communication strategies with athletes and colleagues, and what she means by living a high-performance lifestyle. Megan told me who and what opened her eyes toward coaching as a career path, what that path has looked like for her over the past 15 years, and why she believes coaches need coaches. She also talked about the importance of care and connection in the role of a coach, understanding the difference between passion and purpose, her personal goal to impact 100 million lives through her work, and a lot more.This episode is brought to you by:— Tracksmith. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.Click here for complete show notes and sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 231 | Megan Young on Coaching, Learning, and Living a High-Performance Lifestyle

This week's episode of the podcast is with Stuart McMillan, widely regarded as one of the best sprint coaches in the world. Stu has worked with both professional and amateur athletes in a variety of sports with a focus on power and speed development. He’s personally coached over 70 Olympians at nine Olympic Games, over 30 of whom have won Olympic medals. In addition to his hands-on work with athletes, Stu runs ALTIS, an organization that trains athletes and educates coaches to perform at the highest level.In this conversation, which easily would have gone another couple hours if we hadn’t run out of time, Stu and I cover a wide range of topics, from coffee and music to Stu’s former life as a DJ. We get into all things coaching, including how Stu got his start and how his approach has evolved over the past 30 years, creativity and how it influences his work, the role of the “philosopher-coach” and putting an emphasis on critical thinking and question asking, taking a systems approach to working with athletes and life in general, and so, so much more.This episode is brought to you by:— Tracksmith. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.Click here for complete show notes and sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 230 | Stuart McMillan on Systems Thinking, Creativity, and the "Philosopher-Coach"

This week I had an awesome conversation with Don Swartz, who coaches my wife’s Masters swimming program at North Bay Aquatics in Marin County, California, and is someone I respect, admire, and try to emulate in my own life. Don was inducted into the American Swimming Coaches Association Hall of Fame in 2013, he coached several swimmers to Olympic, World Championship and Pan-American teams in the early-to-mid 1970s, not to mention a handful of world records (including Rick Demont in the 400m freestyle when he became the first person in history to break 4 minutes in the event), and he’s widely credited with revolutionizing modern-day swim training with the introduction and implementation of cycle training (i.e. alternating hard days with easy days) in the early 1970s. At 77 years old Don is still on the deck, coaching both youth and Masters athletes at North Bay, and he’s beloved by his athletes and fellow coaches alike. I recently sat down with Don for a couple hours at his kitchen table to talk about his coaching journey, how he approaches working with swimmers despite never being a competitive swimmer himself, founding the Creative Performance Institute in the 1970s and teaching the mental side of sport to coaches and athletes, how he stays sharp, what keeps him going, and a lot more. This episode of the podcast is the second installment of the Coach-to-Coach series and it’s an instant all-timer (it’s got some Frank Gagliano vibes to it), full of amazing stories, anecdotes, and practical applications for coaches, leaders, and community builders across a wide range of domains.This episode is brought to you by:— Tracksmith. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.— Goodr. Goodr sunglasses are just the best! They don’t bounce, they don’t slip, they’re polarized to protect your eyes, and they come in a nice range of styles and fun colors. They’re also the most affordable performance shades on the planet with most pairs costing only $25 to $35 bucks a piece. If you want to support the morning shakeout and treat yourself to a pair of goodrs, head over to goodr.com/MARIO or enter the code MARIO15 at checkout to get free shipping on your order. Look good, run goodr!Click here for complete show notes and sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 229 | Don Swartz on Coaching, Innovating, and Developing a Winner's Mindset

This week I had a wonderful conversation with my good friend Brad Stulberg. Brad, who works as a writer and performance coach, is my first four-time guest and his episodes are some of the most listened to in the six-year history of the show. In this one, the first installment of a new series I’m calling Coach to Coach, Brad and I discuss the craft of coaching and highlight the parallels and through lines that exist between working with athletes and working with executives and entrepreneurs. We also dive into his new book, Master of Change, and talk about how to navigate change: personally, professionally, athletically, and societally. Brad explains the concept of what he calls “rugged flexibility,” he differentiates between responding and reacting to things that happen to us, and a lot more. Brad’s been on a lot of podcasts of late (and they’re all really great!) but I promise you this conversation is very different from the other ones you may have listened to already.This episode is brought to you by:— Tracksmith. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.— Goodr. Goodr sunglasses are just the best! They don’t bounce, they don’t slip, they’re polarized to protect your eyes, and they come in a nice range of styles and fun colors. They’re also the most affordable performance shades on the planet with most pairs costing only $25 to $35 bucks a piece. If you want to support the morning shakeout and treat yourself to a pair of goodrs, head over to goodr.com/MARIO or enter the code MARIO15 at checkout to get free shipping on your order. Look good, run goodr!Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 228 | Brad Stulberg on Performance Coaching and Mastering Change

I recently sat down with my good friend and three-time podcast guest Simon Freeman, the co-founder, editor, and publisher of my favorite running magazine, Like The Wind, for the third installment of our unnamed quarterly conversation. An excerpt of this exchange can be found in Issue #36 of LtW, which comes out later this week. (You can buy a copy or subscribe here.) In this one, Simon and I talk all about defining yourself a runner, why many runners tend to identify themselves in a particular way, how identity influences the products you buy and the content you consume, the importance of diversifying your interests and pursuits in the sport, and a lot more.This episode is brought to you by:— Tracksmith. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.— Goodr. Goodr sunglasses are just the best! They don’t bounce, they don’t slip, they’re polarized to protect your eyes, and they come in a nice range of styles and fun colors. They’re also the most affordable performance shades on the planet with most pairs costing only $25 to $35 bucks a piece. If you want to support the morning shakeout and treat yourself to a pair of goodrs, head over to goodr.com/MARIO or enter the code MARIO15 at checkout to get free shipping on your order. Look good, run goodr!Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 227 | Simon Freeman and Mario Fraioli on Defining Yourself as a Runner

Jennifer Baskerville-Burrows is a runner and serves as Bishop of the Episcopal Diocese of Indianapolis. I’ve always appreciated her perspective on running, the industry, and this beautiful and messy path we’re all navigating called life. This is actually the first of what will be a two-part conversation. In this one, we set the table: Get to know Jennifer a little bit, learn more about her paths to becoming a runner and a member of the clergy, and hear us talk about running, community, belonging and the various ways those things all intersect and interact with one another. It left me excited for part two, which we’ll record later this year and I’ll release in November sometime. In that one, we’ll talk specifically about the crews and clubs Jennifer visited with, who she met, what she experienced, and what she took away from it all.This episode is brought to you by:— Tracksmith. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.— Goodr. Goodr sunglasses are just the best! They don’t bounce, they don’t slip, they’re polarized to protect your eyes, and they come in a nice range of styles and fun colors. They’re also the most affordable performance shades on the planet with most pairs costing only $25 to $35 bucks a piece. If you want to support the morning shakeout and treat yourself to a pair of goodrs, head over to goodr.com/MARIO or enter the code MARIO15 at checkout to get free shipping on your order. Look good, run goodr!Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 226 | Jennifer Baskerville-Burrows on Community and Belonging

This week, my right-hand man Chris Douglas serves me up some listener questions in an old-school Ask Mario Anything episode of the podcast. In this one, I answer inquiries about my favorite books, “lighthouses” in my life, breaking through in the marathon, returning to running after a stress fracture, and a lot more. This episode is brought to you by:— Tracksmith. Tracksmith's new Spring Collection is now available, featuring a colorful refresh of some of my favorite training staples. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.— Goodr. Goodr sunglasses are just the best! They don’t bounce, they don’t slip, they’re polarized to protect your eyes, and they come in a nice range of styles and fun colors. They’re also the most affordable performance shades on the planet with most pairs costing only $25 to $35 bucks a piece. If you want to support the morning shakeout and treat yourself to a pair of goodrs, head over to goodr.com/MARIO or enter the code MARIO15 at checkout to get free shipping on your order. Look good, run goodr!Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 225 | Ask Mario Anything

I recently sat down with my good friend and three-time podcast guest Simon Freeman, the co-founder, editor, and publisher of my favorite running magazine, Like The Wind, for the second installment of our yet-to-be named quarterly conversation, which you can listen to wherever you get the morning shakeout podcast or at this handy link. An excerpt of this exchange can be found in Issue #36 of LtW, which comes out later this week. In this one, Simon and I talk all about coaching: our experiences with being coached and what we got out of them, the different forms that coaching takes, the impact a coach can have on an athlete, and a lot more.This episode is brought to you by:— Tracksmith. Tracksmith's new Spring Collection is now available, featuring a colorful refresh of some of my favorite training staples. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 224 | Simon Freeman and Mario Fraioli on Working with a Coach

My guest on the podcast this week is my friend Randy Ashley, one of the most incredible, unassuming, and relatively unheralded coaches I know. He’s worked with—and continues to work with—athletes of all ages and ability levels, from beginners to Olympic Trials qualifiers, and national champions. He spends most of his time these days as the head track and cross country coach at Christ School, a private boys institution in Asheville, North Carolina, where he’s had 8 kids win 24 state championships along with 4 state team titles in the eight years he’s been at the helm. Just a few weeks ago, one of his athletes, Rocky Hansen, became the 18th American high school boy—and first from North Carolina—to break the 4-minute mile. Beyond his charges’ amazing athletic achievements, Randy teaches them the skills they need to be successful in the rest of their lives as well. His kids aren’t just great racers, they’re top-notch human beings too. In this conversation, Randy and I talk a little about how he got into coaching before discussing all things related to working with high school athletes: keeping it fun, building and maintaining team culture, dealing with the pressures of social media, interacting with parents, generalization versus specialization, how he thinks about training, and a lot more.This episode is brought to you by:— Tracksmith. Tracksmith's new Spring Collection is now available, featuring a colorful refresh of some of my favorite training staples. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.— Goodr. Goodr sunglasses are just the best! They don’t bounce, they don’t slip, they’re polarized to protect your eyes, and they come in a nice range of styles and fun colors. They’re also the most affordable performance shades on the planet with most pairs costing only $25 to $35 bucks a piece. If you want to support the morning shakeout and treat yourself to a pair of goodrs, head over to goodr.com/MARIO or enter the code MARIO15 at checkout to get free shipping on your order. Look good, run goodr!Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 223 | Randy Ashley on Coaching High School Runners

This episode of the podcast is the fourth installment of a new 4-part series I’m calling Pillars of Performance. The main objective behind this series is to go deep with experts in the areas of training, strength and conditioning/injury prevention, sports psychology, and nutrition, i.e., the four pillars that support a foundation of sustainable performance no matter what event you’re training for or what level of runner you are.My guest for this one is Starla Garcia, an Olympic Trials marathoner, registered dietician, and body and cultural diversity advocate. After sharing her story of how she got into running and eventually became a dietician, Starla and I talk all things nutrition and fueling for runners: maintaining a healthy relationship with food, being comfortable in your own body, how and when to fuel in training and in racing, eating for performance and recovery, hydration and electrolyte replenishment, different considerations for women versus men, supplementation, and much more. This episode is brought to you by:— Tracksmith. Tracksmith's new Spring Collection is now available, featuring a colorful refresh of some of my favorite training staples. If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.— Goodr. Goodr sunglasses are just the best! They don’t bounce, they don’t slip, they’re polarized to protect your eyes, and they come in a nice range of styles and fun colors. They’re also the most affordable performance shades on the planet with most pairs costing only $25 to $35 bucks a piece. If you want to support the morning shakeout and treat yourself to a pair of goodrs, head over to goodr.com/MARIO or enter the code MARIO15 at checkout to get free shipping on your order. Look good, run goodr!Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 222 | Starla Garcia on Fueling For Running, Performance, and Recovery

This episode of the podcast is the third installment of a new 4-part series I’m calling Pillars of Performance. The main objective behind this series is to go deep with experts in the areas of training, strength and conditioning/injury prevention, sports psychology, and nutrition, i.e., the four pillars that support a foundation of sustainable performance no matter what event you’re training for or what level of runner you are.My guest for this one is Dr. Justin Ross, an avid endurance athlete and licensed clinical psychologist who specializes in health, wellness, and human performance psychology. In this conversation we bust some myths about sports psychology, unpack what it means to be a mentally tough athlete, discuss how to approach goal-setting and performance standards, and a lot more.This episode is brought to you by:— Tracksmith. Tracksmith's new Spring Collection is now available, featuring a colorful refresh of some of my favorite training staples. I recently raced both an indoor mile and a road half marathon in the Allston Half Tights, which are my go-to for races and speed workouts. It's everything you could ever want in a half tight and then some! If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.— Goodr. Goodr sunglasses are just the best! They don’t bounce, they don’t slip, they’re polarized to protect your eyes, and they come in a nice range of styles and fun colors. They’re also the most affordable performance shades on the planet with most pairs costing only $25 to $35 bucks a piece. If you want to support the morning shakeout and treat yourself to a pair of goodrs, head over to goodr.com/MARIO or enter the code MARIO15 at checkout to get free shipping on your order. Look good, run goodr!Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 221 | Dr. Justin Ross on Playing the Mental Game as a Runner

This episode of the podcast is the second installment of a new 4-part series I’m calling Pillars of Performance. The main objective behind this series is to go deep with experts in the areas of training, strength and conditioning/injury prevention, sports psychology, and nutrition, i.e., the four pillars that support a foundation of sustainable performance no matter what event you’re training for or what level of runner you are.My guest for this one is Anh Bui, Doctor of Physical Therapy, 2:53 marathoner, running coach, and certified strength and conditioning specialist. In this conversation, we discuss what it means to run resiliently, how to understand the difference between injury pain and normal aches, why strength training is important for runners (and how to best fit it into the week), the importance of pre-run activation exercises, considerations for Masters athletes, and much more. This episode is brought to you by:— Tracksmith. Tracksmith's new Spring Collection is now available, featuring a colorful refresh of some of my favorite training staples. I recently raced both an indoor mile and a road half marathon in the Allston Half Tights, which are my go-to for races and speed workouts. It's everything you could ever want in a half tight and then some! If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 220 | Anh Bui, DPT, on Getting Strong, Staying Healthy, and Running Resiliently

This episode of the podcast is the first installment of a new 4-part series I’m calling Pillars of Performance. The main objective behind this series is to go deep with experts in the areas of training, strength and conditioning/injury prevention, sports psychology, and nutrition, i.e., the four pillars that support a foundation of sustainable performance no matter what event you’re training for or what level of runner you are.My guest for this one is Mark Coogan, coach of Team New Balance Boston and co-author of the new book, Personal Best Running: Coach Coogan’s Strategies for the Mile to the Marathon. (You can learn more about Mark’s background as an athlete and coach on Episode 165 of the podcast.) In this conversation, Mark and I discuss his book, get into his training principles and the influences behind them, the importance of effort over exactitude, and a lot more.This episode is brought to you by:— Tracksmith. Tracksmith's new Spring Collection is now available, featuring a colorful refresh of some of my favorite training staples. I recently raced both an indoor mile and a road half marathon in the Allston Half Tights, which are my go-to for races and speed workouts. It's everything you could ever want in a half tight and then some! If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 219 | Mark Coogan on Training Strategies for the Mile to the Marathon

This week, I sat down with my good friend and two-time podcast guest Simon Freeman, the co-founder, editor, and publisher of my favorite running magazine, Like The Wind, which just celebrated its ninth birthday. For the past couple issues of LtW, Simon and I have had a conversation about a particular topic in running, which he recorded, transcribed, and published an excerpt of in the magazine. We did the same for Issue #34, which comes out on March 1, and decided to publish the entire audio conversation—which is what you’re about to listen to—as a podcast to complement the excerpt that ends up in the magazine.In this episode, Simon and I had a great exchange about emerging footwear, apparel, and media brands and trends in the running space. It’s very much two friends with a lot of industry experience just shooting the shit and speculating about what we’re seeing and we hope you enjoy being a fly on the wall for it. The plan is to do publish these candid conversations as a podcast to coincide with the release of the latest issue of Like The Wind, which happens on a quarterly basis throughout the year, so there will be 3 more of these over the next 10 months.This episode of the podcast is brought to you by:the morning shakeout's partner brands, all of which have missions I believe in and products that I trust and use myself on a regular basis. One of the best ways to support the newsletter and podcast is by patronizing the partners that help keep them going week in and week out. Check out some of the discount codes and special offers available exclusively to readers and listeners of the morning shakeout below.Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon. Music and editing for this episode of the morning shakeout podcast by John Summerford.  Hosted on Acast. See acast.com/privacy for more information.

Episode 218 | Simon Freeman and Mario Fraioli on Emerging Brands and Trends in Running

This final episode of 2022 is a compilation of highlights from 12 of the most impactful conversations I’ve had over the past 12 months. As I’ve written in years past, putting this annual episode together is equal parts exciting and impossible. It’s a treat to revisit all of these exchanges but it’s also a tough task to pick 12 that stood out. Each and every person that's been gracious enough to give me an hour or two of their time has taught me, inspired me, entertained me, moved me, or changed me in some way—and it’s my hope that they’ve done the same for you. This year's "best of" lineup, in order of release date, are: Bolota Asmerom, Luis Grijalva, Amy Leedham, Phil Shin, Nell Rojas, Tommy Rivs, Jinghuan Liu Tervalon, Tommie Runz, Peter Gilmore, Alison Mariella Désir, Chris Mosier, and Marielle Hall.This episode is brought to you by:— New Balance. TheFreshFoam X 1080 v12 is the shoe I run most of my miles in and it holds up week in and week out. The FuelCell Rebel v3 is my go-to go-fast shoe for workouts. And finally, the soon-to-be released FuelCell SC Elite v3 is my racer. Check 'em out at your favorite run specialty store or on newbalance.com.— Precision Fuel & Hydration. Check out this webinar on fueling and hydration for marathons and ultras or these articles about carbohydrate needs and how to train your gut to take in more fuel. The Fuel & Hydration Planner is a great tool to dial in your fueling and hydration needs. Use the code TMS22 when you check out at precisionfuelandhydration.com and save 15% off your first order.Click here for complete show notes. Music and editing for this episode by John Summerford. Hosted on Acast. See acast.com/privacy for more information.

Episode 217 | Best of 2022

I’m excited to bring you the 11th and final installment of Common Ground for 2022, a monthly podcast co-hosted by me and Dinée Dorame of the Grounded Podcast. In this year-end episode, we talk about our running highlights of the year, podcast highlights of the year, music highlights of the year, and a lot more.Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content like The Weekly Rundown, my Patreon-only podcast with Billy Yang, a live monthly Coaches' Corner discussion, and other perks that pop up from time to time.Music and editing for this episode of the morning shakeout podcast by John Summerford. Grounded Podcast theme music by Jacob Shije (Santa Clara Pueblo, NM) and used with permission. Hosted on Acast. See acast.com/privacy for more information.

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