DB Performance Running Podcast – Details, episodes & analysis

Chapters

00:00 Understanding Cadence: The Basics

11:11 The Importance of Cadence in Running

17:10 Practical Tips for Adjusting Your Cadence

Takeaways

• Cadence is defined as steps per minute.
• Optimal cadence can help reduce injury risk.
• Shorter strides can improve running economy.
• Not all runners need to change their cadence.
• Gradual increases in cadence are recommended.
• Using a metronome can aid in cadence training.
• Focus on landing under your hips for better form.
• Higher cadence can lead to better performance.
• Patience is key when adjusting your cadence.
• Aim for a cadence between 170 to 190 steps per minute.

Welp! I couldn't beat the burnout!

Today I'll share with you what's going on in my little world of running and why I simply....need a break!

Chapters

00:00 Introduction to Weekly Review

01:02 Highlighting Erin's New York Mini 10K Performance

06:04 Workouts of the Week Overview

07:00 Pratyush's Threshold Workout

12:36 Aaron's Progressive Run

17:41 Teresa's Fartlek Session

21:20 Kelly's Tempo Run

23:34 Insights and Tools for Runners

27:02 Coco Gauff's Promise Note and Mental Strategies

31:06 Continuous Improvement in Training

34:32 Steve Magness on Training Approaches

Resources:

Running Writings Wind Calculator: https://apps.runningwritings.com/wind-calculator/

Steve Magness Instagram Post: https://www.instagram.com/p/DKzOHP_s7jV/?img_index=1

How do you taper?

In this episode, we explore some of the science of tapering: the critical final phase of training designed to reduce fatigue, maximize adaptations, and set you up for your best race performance.

We’ll dive into pivotal research from experts like Neary, Houmard, Trappe, and Mujika, uncover what’s really happening physiologically and psychologically during a taper, and break down the different tapering models—including the performance-proven fast-exponential taper.

Chapters

00:00 Introduction to Tapering

02:31 Understanding Tapering: Definition and Importance

05:53 Historical Research on Tapering

11:02 Physiological and Psychological Benefits of Tapering

17:19 Tapering Models and Strategies

21:09 Performance Improvements from Tapering

25:40 Physiological Adaptations During Tapering

28:55 Practical Recommendations for Tapering

33:57 Common Myths and Misconceptions about Tapering

38:30 Conclusion and Final Thoughts on Tapering

Hey everybody!
We’re officially 4 weeks out from Grandma’s Marathon, and this week was the biggest mileage week of the build. I’ll break down the key sessions, including a hefty threshold workout and a classic long run fartlek that closed the week on a high note.

What does it take to qualify for the 2028 Olympic Marathon Trials?

In this episode, I break down the latest entry standards, how they’ve changed since 2024, and what it realistically takes to hit those times.

Week of May 25th - 31st

We're breaking down six race performances from the past week, diving deep into four standout workouts, and spotlighting a few key takeaways that could make us all better, smarter runners.

Over the hill and through the woods to Grandma's Marathon we go!

5 weeks to go... A smidge of a down week mileage-wise, but this week hosted my longest sustained tempo of this block!

Listen in for the full breakdown of this week's training and my overall thoughts and takeaways from the week overall.

Whether you’ve just crossed a finish line or wrapped up a long training block, what you do next matters more than you think.

In this episode, I'll break down how to approach the off-season with intention, not just to rest, but to reset.

You’ll learn:

• How long to take off from running (and why)

• The best way to reintroduce easy mileage

• How to rebuild to 75–80% of your peak volume without burnout

• What types of workouts (if any) belong in this phase

• How strength, sleep, and nutrition support recovery

• Why mental resets are just as important as physical ones

• Ways to experiment and stay curious in low-pressure weeks

• How to reflect on your last season and set smarter goals

May 19th - May 25th
In this episode, I recap race results from a handful of athletes, sharing their performances, training challenges, and what we can learn from their experiences. I talk through some key mental strategies, how to adjust for weather, and why delayed gratification is such a valuable part of training. I also share a few practical workout tips, some motivational quotes, and hopefully leave you with a little inspiration for your own training.

Chapters

00:00 Introduction and Overview of Race Results

01:05 Kristin's Marathon Performance and Insights

07:06 Abhinav's 5K Experience and VO2 Max Testing

10:49 Miles' 5K PR and Recovery from Marathon

11:45 Emily and Ed's Boulder Boulder 10K Experience

13:32 Riccardo's 1500m Time Trial and Mental Preparation

15:11 Sydney's Trail Race Success and Training Consistency

19:19 Vivek's Comeback Race After Injury

20:12 Workouts of the Week: Highlights and Strategies

29:31 Training Adjustments for Hot Weather

32:16 The Importance of Trusting Your Coach

34:46 Navigating Comebacks After Breaks

40:34 The Value of Delayed Gratification in Training

48:21 Workout Hacks for Improved Performance