The RUNEGADE Podcast – Details, episodes & analysis

Welcome to The RUNEGADE Podcast: we're set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - to help you find the joy of running - we're your hosts Mark Prociw and Todd Marentette.

*Apologies for Todd's microphone quality - he's stil learning*

Like what you hear? Subscribe to RUNEGADE on Spotify | Apple Podcasts | YouTube - your likes, subscribes, comments, all help grow the podcast reach.

If you're looking for your fall race, and running against the beautiful backdrop of West Virginia and Maryland intrigues you - then consider Freedoms Run Race Series - October 12, 2024

Dr. Mark Cucuzzella returns on episode 16 - we call this episode The Doc's Shoe Box, and covers a shoe box full of health and wellness topics. From toe spacers, to the key aspects of everyday and running shoes, diet, nutrition, diabetes and an Olympic recap - there's so much wisdom in this shoe box, it's over flowing and we thank Dr. Mark.

Three videos to help you see what Dr. Mark shares:

The Bretzel - the best way to open your body up

Dr. Mark's Morning Routine

The Awesomizer

We talk about Dr. Lawrence van Lingen, and here's a link to the recent article Dr. Mark wrote on Lawrence: Curiosity and Wisdom- Meet Dr. Lawrence van Lingen and Rethink Your Running

Dr. Mark is a leading expert in natural running, he's a retired Air Force Reserve Lieutenant colonel, he practices family medicine in Ranson and Martinsburg West Virginia. He is professor at the West Virginia University School of Medicine, the Race Director of the Freedom’s Run Races - which include the Harpers Ferry Half Marathon each May and the Freedom’s Run each October and he conducts Healthy Running Medical Education courses.

Check out Dr. Mark's book - Run for your Life: "How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy"

And more importantly, support local businesses - your support means more than you think: check out Two Rivers Tread - the nations first natural footwear store and the best footwear store, feet down.

In a world of runners, be a RUNEGADE,

Mark & Todd

More Dr. Mark:

• Instagram: ⁠@markcucuzzella
• YouTube: ⁠Principals of Natural Running

Connect with Mark and Todd:

• Instagram: ⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠
• Instagram: ⁠⁠⁠⁠@runclemark⁠⁠⁠⁠
• X: ⁠⁠⁠@RUNEGADEpodcast⁠⁠⁠
• Facebook Community: ⁠⁠⁠⁠TheRUNEGADEPodcast⁠⁠⁠⁠
• YouTube: ⁠⁠⁠⁠@TheRUNEGDADEPodcastTM⁠⁠

Welcome to The Runegade Podcast: where we set off to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

Like what you hear? Subscribe to RUNEGADE on Spotify | Apple | YouTube - likes, subscribes, comments, all help grow the podcast reach.

And you can also watch this podcast on our ⁠⁠YouTube⁠⁠ channel.

On Episode 15: Ryan Allison becomes a RUNEGADE

Ryan Allison joins us and shares his running journey, his thoughts on the running boom, and the efforts he and his partners are spearheading to bring a race weekend to Downtown Windsor, Ontario on September 14, 2025.

The Windsor Waterfront Half Marathon - the flatests, fastest, most scenic and spectator friendly course you will find in a half marathon.

Ryan is well known in the Windsor running community, and has built an impressive running career and shares his passion of running with his local running club The Blue Heron Blazers. He's a fast runner, looking to help others improve and run their best. He's broken 15 minutes in the 5km, has run a 32 min and 58 sec 10km, blazed a mile in 4:34 and his half marathon PB is 1 hour and 15 minutes.

The conversation focuses on the Windsor Waterfront Half Marathon and 5K race. Ryan discussed the importance of promoting and utilizing the city's resources, such as local businesses and community support, to make the race successful. He also mentioned the strategic planning behind the race course and the goal of creating a fun and engaging experience for all participants. Ryan shared his own running experiences and emphasized the inclusivity of the race, welcoming runners of all levels.

Registration opened on July 1, 2024 - get this race into your 2025 calendars, the perfect build for your fall marathon.

Click here to REGISTER

More Ryan:

• Facebook: Blue Heron Blazers
• The Windsor Waterfront Half Marathon and 5k

Connect with Mark and Todd:

• Instagram: ⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠
• Instagram: ⁠⁠⁠⁠@runclemark⁠⁠⁠⁠
• X: ⁠⁠⁠@RUNEGADEpodcast⁠⁠⁠
• Facebook Community: ⁠⁠⁠⁠TheRUNEGADEPodcast⁠⁠⁠⁠
• YouTube: ⁠⁠⁠⁠@TheRUNEGDADEPodcastTM⁠
• Todd on Strava: https://www.strava.com/athletes/24075567
• Mark on Strava: https://www.strava.com/athletes/32395525⁠

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette

You can find this episode on YouTube: https://www.youtube.com/watch?v=cKyPFbAg5ro

On Episode 6, Josh Stiles, joins the podcast and we jump in feet first into the benefits of barefoot style running, minimalist footwear and the story of Shamma Sandals

Josh is the founder and owner of Shamma Sandals. They produce Elite Minimalist Footwear, in Santa Cruz California, yes they’re made in the USA

Our feet are truly extraordinary, and when they’re allowed to be feet, great things can happen. We all remember the feeling, when we were young, running barefoot through the grass, our feet never were sore … what happened?

Almost everyone can run and walk barefoot or in minimalist footwear, and there’s no need to rush. Josh shares the keys to a smooth transition from you conventional running shoes to the freedom of running barefoot style.

Keys to success:

• Commitment - like all good things in life, consistency is the secret sauce
• Start barefoot - take the shoes completely off
• Start slowly - walk or run a mile, that’s it
• Build slowly - 1 mile a week for a few weeks, then add a mile per week
• Resist the urge to run your normal distance for a very long time
• Don’t fixate on your footstrike - get the hands in the right position, elbows back, run tall

Have a question? Drop us a comment below, or email us at runegadepodcast@gmail.com 

In a world of runners, be a RUNEGADE.

Mark & Todd

https://shammasandals.com/pages/our-story

https://www.instagram.com/shammasandals/

https://www.youtube.com/@Shammasandals

Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette

You can watch this podcast on YouTube at: https://youtu.be/dNu69aKsoxE?si=ExSVJhu0g8SPqHOi

On Episode 5, Brad Melville, Race Director for the Beneva Mississauga Marathon becomes a new friend of the podcast.

And we'd love some love: like/leave us a rating on Spotify and Apple Podcasts and subscribe/comment on our YouTube channel @TheRunegadePodcastTM

For episode 6, we take to the roads - we put on our race singlet, and get ready to race with Brad. Brad and his spouse, Tara, are the owners of Run Well Events and are a big part of the Mississauga Marathon team. He shares his running journey, and how he became interested in directing races. We discuss the evolution of running events and the ever changing running community, emphasizing the shift towards mass participation, inclusivity and the race experience for the customers.

And for the experienced runners out there, the races still presents a great challenge, scenic, fast courses - all the ingredients for a new, memorable Personal Best.

Brad provides interesting insights into the Mississauga Marathon experience, including the history, the course records, the course design and cool changes over the years.

And if you can’t run, but still want to be involved, consider volunteering - volunteers make events possible, and we love all the volunteers, spectators, sponsors, runners, and the teams that make these large, complex events, run so smooth.

If you’d like sponsor/support our podcast, or if you have a show idea or guest,  email us at runegadepodcast@gmail.com

A big thank you to Astrologer for lending us a few bars of their music - check them out: https://open.spotify.com/artist/09Ds6...

In a world of runners, be a RUNEGADE

Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette

This episode is available on YouTube: https://youtu.be/tFDd3vfFxvc?si=ysH8Vhj04dt8b5YO

As always, we'd appreciate a follow, like, share, comment - to help grow our audience allowing us to deliver the best running content to help you be a better runner and feel free to drop us a line at runegadepodcast@gmail.com

So lace up a pair of Altras, and get your FloatRun Harness ready, Golden Harper joins the podcast and wow - Golden is a wealth of knowledge, experience and he's a new friend of the Podcast.

Golden Harper, one of the founders of Altra Running, a running coach, an accomplished runner and an innovator in the running shoe industry - shares his story running story, and what a running story it has been thus far. And with lots of unfinished business left before him.

We discuss common running shoe misconceptions, Super Shoes, the importance of strong feet and how to do this, injuries, motivation, arm placement to influence the best foot strike, how rotating running shoes have been proven to reduce running injury, Super Shoes.

From running a 3:08 marathon at the 10, to setting the World Record at the age of 12 with a 2:45, to founding Altra, to being completely interested in helping people be better runners and reducing injuries by focusing on running form - we explore all the terrain.

Thank you to Golden, a new friend of the podcast.

Use code RUNEGADE20 for 20% P.R. Gear https://prgear.co/

Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette

Dr. Mark Cucuzzella joins us on Episode 3 - and shares the secrets for long, healthy, happy life full of running. And we really couldn't think of a better guest to ensure that long may we run.

We each laced up a fresh pair of Altra's and logged some easy miles discussing: why Dr. Mark runs, his advice for a healthy diet, how our bodies fuel exercise, fat as fuel, low heart rate training, why our feet are so important and how best to get race ready while ensuring we're healthy for a very long time.

Those new to running might be asking who is Dr. Mark. While others might be stunned that we were able to convince Dr. Mark to join us, and help us explore being better runners. In either case, we're sure you'll love this episode.

Dr. Mark is a leading expert in natural running, he's a retired Air Force Reserve Lieutenant colonel, he practices family medicine in Ranson and Martinsburg West Virginia. He is professor at the West Virginia University School of Medicine, the Race Director of the Freedom’s Run Races - which include the Harpers Ferry Half Marathon each May and the Freedom’s Run each October and he conducts Healthy Running Medical Education courses.

And Dr. Mark is always giving back to the running community - thank you for all you do Dr. Mark - you helped and continue to help so many runners be better, run longer and farther than ever imaginable.

Check out Dr. Mark's book - Run for your Life: "How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy"

And check out Two Rivers Tread - the nations first natural footwear store: https://tworiverstreads.com/ ... the best footwear store, feet down.

Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette

On Episode 2 -- Casey Thivierge joins the podcast. He's a father, husband, an ultra runner, with a successful career ... and now Casey is an author.

Casey started running 18-years ago, after a bet with his sister in-law, and completed his first marathon a year later. Contrary to most, Casey progressed down in distance, before ramping back up to marathons and started running ultra marathons in the Spring of 2013.

Casey is a humble runner, he likes to say it's not about the finish times, but the training and experience and we couldn't agree more. To say Casey has trail chops, would be an drastic understatement.

(21) Runs of more than 100-miles, with (7) of them sub 24-hour. Burning River 100, Indiana Trail 100, Cloudsplitter 100, Mohican 100, Eastern States 100, Big Dog Backyard, Tunnel Hill 100, Hellbender 100, First Annual weUltra Run, Quebec Mega Trail, Burning River 100, Western States and The Wild Oak Trail - it might be easier to list the races Casey hasn't run.

We talk about Casey's running and writing journey, which led him to publishing his first book Running and Rambling: a decade of chronicles and reflection.

Our first guest, and a new friend of the Podcast - we can all learn from Casey's experiences. He may not know it, but Casey will be our goto for anything ultra running related.

We're happy you joined us, and thank you to Casey - keep on Running and Rambling.

Check out Casey's new book: https://www.amazon.ca/Running-Rambling-decade-chronicles-reflections/dp/B0CP198XF5 IG: @caseythivierge

Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette

Our first episode, One Der Lust ... made more sense when our show was named something that rhymes with Fun derlust.

Connect with Mark and Todd:

• Email: ⁠runegadepodcast@gmail.com⁠

• ​Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ​Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ​X: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@RUNEGADEpodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ​Facebook Community: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TheRUNEGADEPodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ​YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@TheRUNEGDADEPodcastTM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ​Todd on Strava: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.strava.com/athletes/24075567⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ​Mark on Strava: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.strava.com/athletes/32395525⁠⁠⁠⁠⁠⁠⁠⁠⁠

On Saturaday, November 18 - I set out to accomplish a Big Thing, the JFK 50 Mile. "It is not because things are difficult that we do not dare; it is because we do not dare that things are so difficult" - Seneca Join me as I recap the 61st JFK 50 Mile - the race history, why an ultramarathon, my training and race build, and of course a full race day recap. Spoiler alert - it was epic, I am running it again, and you should too! Find my JFK50 results on Strava: https://www.strava.com/activities/10242862453

The More Miles Podcast, The JFK Episode: https://open.spotify.com/episode/60gaFtWcVUdwDbMFkmL495?si=65b141b1ca1a47b1

Love the run: Every step tells a story - Todd & Mark Find us on: IG: @altramarathonman / https://www.instagram.com/altramarathonman/

IG: @runclemark / https://www.instagram.com/runclemark/ Want to be a better runner? The Personal Best Program by Floris Gierman can help: https://www.pbprogram.com/ Looking for performance running apparel, designed by runners, with an obsession to detail? Check out https://pathprojects.com/ Dr. Mark's 2016 Race Recap - this helped me immensely https://naturalrunningcenter.com/happiness-finishing-jfk-50-mile-feelin-good/

Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: where we set off to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

Like what you hear? Subscribe to RUNEGADE on Spotify | Apple | YouTube - likes, subscribes, comments, all help grow the podcast reach.

And you can also watch this podcast on our ⁠YouTube⁠ channel

On Episode 14: Ian Sharman becomes a RUNEGADE

"Focus on how you can get the most out of your training, versus trying to do as much training as you can" - Ian Sharman

Ian Sharman: ultra runner, coach, guinness world record holder, has run hundreds of marathons and ultra marathons. He's known for being the weighted vest guy and who can argue with his results. His coaching team at Sharman Ultra Coaching has helped thousands of runners achieve their dreams - they can help you too.

A few key takeaways you'll learn:

• How to get the big stuff right
• What is the big stuff, what isn't
• What isn't important in the overall picture
• How to view training and racing, as part of a larger piece of your running puzzle
• Those often overlooked benefits of hiking, power hiking and brisk walking - with or without a weighted vest
• How to get the most out of the training time you have, not necessarily doing more

He has a competitive spirit that has allowed him to win over 50 races, and continues to amass an exceptional running resume including:

• Grand Slam of Ultrarunning (record holder)
• 9x Western States Endurance Run 100 top 10 and only person to finish 10 times under a week of total time 
• 4x Leadville Trail 100 champion (2017, 2016, 2015 and 2013; and only person to break 17hrs four times)
• 3x Rocky Raccoon 100 champion (2016, 2015, 2011 and course record holder - 12h44m)
• Revel Downhill Marathons (series record holder)
• Marathon des Sables
• Comrades (Wally Hayward medal plus seven silver medals)
• Over 100 road marathons with a 2:21 PR)

Coach Ian shares his remarkable running story and provides insights on how to keep running fun and focused on achieving big goals. He emphasizes the importance of small things that runners often overlook but can make a big difference. Ian also discusses the benefits of hiking in training and racing, and how it can help with durability and fatigue management. He advises against seeking magic bullets and instead focuses on doing the basics right.

Ian emphasizes the importance of listening to your body and practicing good training habits. He also talks about his transition from the UK to the USA and his experience as a Guinness World Record holder for running marathons in costumes.

Ian highlights the significance of focusing on the big things in training, such as recovery and sleep, rather than obsessing over minor details. He also mentions the value of using data and technology in training, but emphasizes the importance of relying on your own body's signals and making good judgments.

And by getting the big stuff right, you will maximize your training to race better.

Thank you Coach Ian, a new friend of the podcast.

More Ian:

• Instagram: @sharmanian
• X: @sharmanian
• YouTube: @sharmanian

Connect with Mark and Todd:

• Instagram: ⁠⁠⁠@altramarathonman⁠⁠⁠
• Instagram: ⁠⁠⁠@runclemark⁠⁠⁠
• X: ⁠⁠@RUNEGADEpodcast⁠⁠
• Facebook Community: ⁠⁠⁠TheRUNEGADEPodcast⁠⁠⁠
• YouTube: ⁠⁠⁠@TheRUNEGDADEPodcastTM⁠

We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:

⁠⁠PATH projects⁠⁠: ⁠⁠⁠⁠⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, T-shirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off your order

⁠Astrologer:⁠⁠ a big thank you for lending us a few bars of their music - check them out on Spotify