Running Rogue – Details, episodes & analysis

It's finally here. A book that captures 21 years of Rogue, run-coaching philosophy in 450+ pages.

It's everything we know about helping people do things in this sport that they never thought possible.

It's about the X's and O's of running, but it's also about how to use running to unlock resilience and grit and mental fortitude that will translate to race day and then far beyond.

It's for the front and back of the pack and everyone in between - truly. If you put one foot in front of the other at any "degree of fast," then this is for you.

It's your blueprint to take ownership of your running and propel you to the next level. We hope you read it and then come back to specific chapters again and again.

It's grounded in the absolute fundamentals, nothing flashy, and backed by science and tested on thousands of athletes over the last 21 years.

It's dedicated to every single one of you who has ever trusted us with your goals, whether as a Rogue member or as a podcast listener. In the words of Coach Chris, "If running is my passion project, then this is a love letter to it for you."

So much gratitude to Dr Jafar Abunasser, THE Allison Macsas Steger, & Coach James Dodds for making it a reality. Links below if you'd like to purchase a copy.

a. Hardcover: https://shop.ingramspark.com/b/084?params=duRtYl7Frjuhhph8KZ7fjriq7BusNLYAk4XXhBTGYGg
 
b. Paperback: https://shop.ingramspark.com/b/084?params=6egsNzSKdLR1IJkO1yPcuO3BaV31zmBbKBsxmwkqejS

We are getting close to fall races with many 2-8 weeks away, from Berlin to NYC.

It's time to hone in on your final bits of training WITHOUT overdoing it. 

These tips will help you make sure your training is just right, while also getting your mind right for the big day.

It's time to get your game face on!

In this episode, Ben from Michigan joins the show to discuss his aspirations to auto-qualify for Chicago. That implies a time of 2:55 for his age group, while his current PR is 3:03 from last fall.

We hear about Ben's journey to this point, and then I coach him up on taking the next step to qualify for Chicago. In addition and of course, we talk about tips for his longer term trajectory as well. As with all of these coaching conversations, there is something in here for everyone. Enjoy!

People ask me about carb-loading all the time and if they should do it before a long run. Well in this episode, I answer that question and talk about what to do before and after your long runs and quality workouts in order to execute them at your best. Fueling. Hydration. Sleep. Movement. Mental Game. Those are the key components to optimize your pre-gaming and post-gaming. Listen in because you might be suprised at my answer on carb-loading!

In this episode, I teach the why, the what, and the how of a very important training principle... the power of progression. From warm-ups to easy runs to workouts and races, your goal should be to start a little slower and finish faster at every opportunity.

Learning to execute your runs in this way will teach you how to enjoy your best workouts and ultimately to race your fastest. It is easier said than done, however, so I break down all of my tips on the topic in this episode. Listen, learn, and then go practice it yourself.

In this episode, I share the audio from an Instagram Live with my last guest Nicole Winter (@nicolemruns). She asks me questions from her audience on the fundamentals of running. 

We pretty much cover it all including breathing and running, form and cadence, building speed over time, managing recovery, how to think about chasing the BQ, training for a trail marathon, predicting your marathon time, whether or not to time-cap your long runs, and more.

Thank you to Nicole for having me and to her audience for the amazing questions.

In this episode, I welcome Rogue athlete Nicole (Rauch) Winter to the show. I coached Nicole to her first marathon in January, and now she has dreams to chase a Boston qualifier next year. 

In our conversation, we start from the beginning, discussing her background in sport and how she got into running in the first place. She describes the joy she experienced on her first run and how running is still an important outlet for her balance and mental health.

As her running journey progressed, her mom encouraged her to try races, starting with a 5K and 10K before bumping up in distance to the marathon. Her first marathon training block did not goes as planned, however, and she was forced due to a knee issue to drop down to the half. 

Ultimately, she found her way to Austin and eventually to Rogue where I helped her train for her first marathon in Houston in January of this year. We talk about her training for Houston and then all of the vibes of the race itself including the many things she learned along the way. Then, we discuss what's next and how she plans to chase her new goal to qualify for the Boston Marathon.

Nicole's story is relatable to so many, and you will learn tidbits about training throughout. Enjoy the episode and then go follow her journey at @nicolemwinter_ and @nicolemruns!

Thank you to a listener suggestion (and questions), this episode is dedicated to those that get a late start in running. 

Regardless of when you start, you are worthy of big goals in this sport. In this episode, I talk about when to start, how to think about goal setting and potential, improving running form at a later age, and practical tips for getting started as a late-bloomer. 

It's never too late to become a runner, and I hope this episode might just give you that final nudge.

To take advantage of the offer in this episode, go to takecareof.com and use the code rogue50 for 50% off on your first order.

Training for fall marathons and half marathon is upon us with the focus for many now shifted to goals in September, October, and November.

That means closing the chapter on your last cycle of work and starting a new one. 

In this episode, I give you 10 tips for making sure you kick off your new training cycle the right way. Here's to more goal smashing ahead!

Disclaimer: This episode contains the story of one man's journey to face challenges with addiction and mental health (anxiety and depression). The discussion may be triggering for some, so please proceed with caution. In addition, Michael and I are NOT trained professionals so if you are struggling with one of these challenges, then we encourage you to seek professional help.

May is Mental Health Awareness month, and I am honored to share the story of Rogue athlete Michael Wilt in this episode.

Michael has struggled with anxiety, depression, and addiction since his college years. His alcohol addiction pushed him close to death in June of 2014, which was the wake-up call he needed to finally turn his life around and get the help he needed.

During his recovery journey, Michael discovered running as an outlet, and he completed his first marathon in Austin in 2016 in 4:47. From there, he has improved his marathon time by nearly 2 hours, running 2:48 in Houston earlier this year.

In this conversation, we dig deep on his parallel mental health and running journeys to find inspiration that will touch us all. Thank you to Michael for his willingness to open up and share!

To redeem the offer in today's episode go to takecareof.com and use the code rogue50 for 50% off on your first order.