RUNEGADE | Real Talk on Running, Endurance, and the Human Grind
Life is hard. Run. This Podcast Helps.
We believe running is about more than just miles and times - it’s about the process to become better.
Mark (newbie runner who started in 2023 to fight the dad bod) and Todd (amateur runner since 2016, turned a brutal 5-hour marathon into a 3:47 PR) have real conversations with coaches, athletes, everyday runners, underdogs, elites, and adventurers.
Each episode explores:
• Honest running journeys and transformations
• Marathon, half marathon & ultramarathon training
• Trail and road running & endurance mindset
• Motivation, consistency, injury recovery & nutrition
• When to follow the rules… and when to trust your gut
No grifting. No perfect runners. Just real stories, practical advice, and the courage to keep showing up.
Defy the rules. Chase big goals, you belong here.
In a world of runners, be a RUNEGADE.
Mark & Todd
Ordinary runners. Extraordinary conversations.
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Why the Usual Running Advice Fails Us As We Age | Chris Ryan: E68
Season 3 · Episode 68
Wednesday, September 23, 2026 • Duration 01:10:24
Embracing Aging and Finding Strength Beyond Running with Chris Ryan
Discover how to enhance longevity, strength, and recovery while aging, as Chris Ryan, former Division 1 athlete and top trainer featured on NBC Strong, shares insights on training smarter over the years.
Learn simple, effective routines for runners and non-runners alike, emphasizing the importance of strength, proper form, and surface choices to stay healthy and motivated.
Key Topics:
The importance of training for longevity and aging well, not just aesthetics.
How small, consistent, 10-15 minute workouts can build strength and improve health.
Common misconceptions about aging and physical decline—truths uncovered through experience.
Core exercises like reverse planks, calf raises, and hex bar deadlifts for runners.
Why surface choice (trails vs pavement) impacts joint health over time.
Strength training's role in improving running economy and preventing injury.
The significance of proper running form—ball of the foot strike, keeping eyes ahead.
Cross-training strategies used by elite athletes—cycling, elliptical, water running.
The value of strength exercises for endurance athletes, including pull-ups and plyometrics.
How to integrate fitness into busy lifestyles, especially for executives and parents.
Personal stories: Chris’s journey from collegiate track star to fitness entrepreneur.
The impact of strength training on mental resilience and aging gracefully.
Practical tips for beginners: starting small, focusing on form, and enjoying the process.
Path Projects | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time, first time order)
About RUNEGADE: RUNEGADE is what happens when two ordinary friends dare to to better understand what it means to run, be a runner, to be human. We interview athletes, doctors, scientists, olympians, adventurers, elites, and every day athletes - those doers of Big Things - to help you navigate the run and life, a bit better.
Time Travel Back to 2006 | Dean Karnazes: 50 Marathons in 50 Days in 50 States E67
Season 3 · Episode 67
Wednesday, September 9, 2026 • Duration 58:06
"Running is just something that brings us all, it’s a shared, it’s something that’s shared between all humans. And that’s a beautiful thing" - Dean Karnazes
Step back with us to 2006 (20 years ago this month)
Social media didn’t exist. Ultrarunning was still a fringe obsession. And running one marathon was, for most people, the absolute edge of human endurance.
This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: Thrive Protein and use the code RUNEGADE to save 20% off your order.
Comment your biggest takeaway from this conversation for a chance to win a special RUNEGADE prize
Just a few years earlier, on his 30th birthday, celebrating with friends, Dean Karnazes spontaneously left a San Fransisco bar and ran 30 miles through the night to Half Moon Bay - an experience that changed everything. Soon after, he quit his corporate job to fully chase his obsession with human potential.
Into that world he stepped with a challenge that sounded impossible: 50 marathons in 50 days, in 50 different states.
No one had done it. Many believed it couldn’t be done. But over 50 straight days, from Missouri to New York City, Dean ran 1,310 miles, turned skepticism into awe, and helped spark the modern endurance movement.
Elite Trail Runner Creates Community | Jacob Puzey: E66
Season 3 · Episode 66
Wednesday, August 26, 2026 • Duration 01:31:23
“What I love about running and what I love about the running and particularly the trail running community is how inclusive it is, or at least it can be. You can be a runner and not ever do an ultra in your life, and that doesn’t make you a lesser person or a lesser runner.” - Jacob Puzey
The Power of Community, Resilience, and Passion in Trail Running - with Jacob Puzey
This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: Thrive Protein and use the code RUNEGADE to save 20% off your order.
Comment your biggest takeaway from this conversation for a chance to win a special RUNEGADE prize
Ever wonder what it takes to be an elite trail runner, race director and community builder all at once? Join us as we explore Jacob Puzey’s inspiring journey from humble beginnings in rural America to setting world records on a treadmill, inspiring thousands through Five Peaks races, and his unwavering love for nature and community.
This episode is a testament to the idea that running is about people, passion, and purpose- no podium required.
In this episode:
Jacob's early love for running and coming from a big, supportive family
How a childhood in rural America shaped his connection to nature and running
The story behind setting a 50-mile treadmill record in 2016
Building the Five Peaks trail series as a celebration of nature, family, and community
The importance of inclusivity and accessibility in trail running for all ages and abilities
E65: How the 1970s Made Running Cool Forever | Martin Dugard on The Long Run
Season 3 · Episode 65
Wednesday, August 12, 2026 • Duration 01:07:04
The Long Run: And The Decade the Marathon Became Cool.
Ever wonder how a sport that once seemed on the fringes transformed into a global phenomenon? Or how icons like Steve Prefontaine, Frank Shorter, Joan Benoit, Grete Waitz, and Bill Rodgers, influenced not just running, but the culture and identity of a generation?
This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: Thrive Protein and use the code RUNEGADE to save 20% off your order.
In this episode, we dive into Martin Dugard, New York Times best-selling author's new book, The Long Run, which reveals the untold stories and powerful moments that made running what it is today - a testament to human potential, rebellion, and perseverance.
In this episode:
The legendary counterculture of Prefontaine and his role in shaping the identity of runners
How the 1970s initiated the running boom and its evolution across decades
The influence of iconic figures like Joan Benoit, Greta Weitz, Frank Shorter, and Bill Rogers
The shift from solo, rebellious runs to a collective global movement - fueled by technology, pop culture, and social change
Surprising myths about marathon history and the quirky origins of the 26.2-mile standard
The role of women in the rise of running and why their participation was historically underestimated
Whether you're a seasoned marathoner or just lacing up your first pair of kicks, reminds us that running is much more than a sport - it's a mirror of life itself. It’s about showing up, pushing limits, and becoming a little better with each step.
E64: How to Break the 200 Mile Barrier | Wes Plate
Season 3 · Episode 64
Wednesday, July 29, 2026 • Duration 01:18:15
"The scariest thing is making the decision to jump into it. Once you've signed up, your goal is just to get ready. It's always possible to get ready, but it's just so scary to make the decision." - Wes Plate
This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: Thrive Protein and use the code RUNEGADE to save 20% off your order.
Discover how Wes Plate transformed his life through running incredible 200 and 240-mile ultra marathons, turning obsession into resilience.
This episode isn’t just about endurance; it’s about breaking mental barriers, forging deep connections with places, and inspiring ordinary people to realize their extraordinary potential. If you’re thinking about upping your game or just looking for a story that proves we’re all capable of far more than we believe, this is your GPS.
In this episode:
Wes's inspiring journey from alcohol addiction to ultra marathoner
The mental shift: ultra distances as metaphors for life and resilience
How running teaches us about suffering, decision-making, and persistence
Practical insights on training smarter, not harder, with coaching and intentional practices
The power of community, gratitude, and connection in ultra running
Behind-the-scenes on training, gear, and filming epic race documentaries
The courage needed to sign up for big challenges like 200-milers
The upcoming adventures: Vol State 500K, Copper Kings, and beyond
E63: Is Foot Health the New Sleep? | Mark and Kyle Sisson
Season 3 · Episode 64
Wednesday, July 15, 2026 • Duration 01:06:32
“Foot health is the new sleep. Nobody pays attention to foot health but everything we do when we’re active depends on our contact with the ground.” - Mark Sisson
This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: Thrive Protein and use the code RUNEGADE to save 20% off your order.
Mark and Kyle Sisson dive deep into the overlooked importance of foot health, the pitfalls of modern footwear, and how minimalism can transform both your athletic performance and longevity.
It’s a conversation that might just make you rethink how - and what - you wear on your feet every day.
In this episode, we cover:
The critical role of sensory input from the feet in maintaining balance, posture, and reducing injury
How thick, cushioned shoes have contributed to foot muscle atrophy and increased injury rates
The science behind the kinetic chain and why your feet are the foundation of overall health
Mark’s personal story of injury caused by traditional running shoes and his evolution towards barefoot-inspired footwear
Kyle’s journey from sports-shoe geek to founder of Peluva, a brand dedicated to foot health
The physics of walking, running, and even golf in minimalist footwear and why it makes a difference
How shoe design influences posture, circulation, and long-term foot health
The innovative features of Peluva shoes that promote toe splay, independence, and circulation
Practical tips for strengthening your feet with minimal footwear and the transformative effects seen in days and weeks
Connect with Peluva, Mark and Kyle:
E62: I Thought I Didn’t Need a Coach… Until I Got One | With Jason Fitzgerald
Full transparency, my marathon time has plateaued. After lowering my PB from 5 hours to 3:47, I have hovered around 4 hours for over 3 years. I’m working with Jason to unlock my untapped running potential … if your story is similar, follow along as we train over the next 10 months.
This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: Thrive Protein and use the code RUNEGADE to save 20% off your order.
In this episode, listen and watch coaching in real-time, as Jason begins coaching Todd towards his long-term running goals - applicable to all runners.
Jason Fitzgerald is a 2:39 marathoner, USATF-certified coach, and founder of Strength Running. Since 2010, he has guided tens of thousands of runners to faster times and fewer injuries through smart, strength-based training. A former collegiate track athlete, Jason blends science, experience, and practicality to help athletes train better, race stronger, and stay healthy for the long haul - making him one of the most trusted voices in modern endurance running.
And he's Todd running coach: since the last week of May 2026, Jason has been focusing Todd on the long-term approach to running and racing.
E61: Running Really Far | Mika Thewes And The Dawn of Mega Long Distances
Season 3 · Episode 61
Thursday, July 2, 2026 • Duration 01:02:05
"For a distance like 200, you just got to break it up station to station and don't think, 'Oh my gosh, I'm running 200 miles." - Mika Thewes
This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: Thrive Protein and use the code RUNEGADE to save 20% off your order.
In a masterclass of endurance and unyielding resilience, Mika Thewes once again etched her name into ultrarunning lore by claiming the women’s title at the 2026 Tahoe 200, storming to second overall in an astonishing 51:10:26.
A vegan powerhouse with one of the deepest 200-mile résumés on the planet, Thewes turned the rugged Sierra Nevada single-loop into another showcase of disciplined pacing, mental fortitude, and quiet dominance, adding yet another chapter to her remarkable legacy of pushing the boundaries of what’s possible in the ultra world.
Mika is not your average ultra runner; she's a force of nature, a relentless spirit who has conquered some of the most grueling races on the planet. With over 17 races exceeding 200 miles under her belt, Mika has not only survived but thrived in the ultra-endurance world. Her accolades include winning the Bigfoot 200 twice and setting a course record on her fifth attempt, as well as standing tall on the podium as the female champion of the Tahoe 200 in 2026. Mika's journey is a testament to the power of the human spirit, showcasing her ability to push through the toughest moments with unwavering determination and grit.
But Mika's story is more than just about races and records. It's about a mindset that refuses to quit, a philosophy that every run is a chance to finish what you start. From her humble beginnings as a non-athlete to becoming an elite ultrarunner, to navigating the brutal climbs of the Tour de Geants or finding solace in the breathtaking scenery of the Alps, Mika's adventures are as much about the journey as they are about the destination. Her story is an inspiration to anyone looking to push their limits and discover what they're truly capable of.
E60: The Art of Ultrarunning: Tactics, Mindset & Execution with Ian Sharman
Season 3 · Episode 60
Thursday, June 18, 2026 • Duration 01:03:25
Unlocking the Art of Ultra Running with Ian Sharman
"There's no amount of training that will fix bad tactics and bad execution. - this book is more about how you execute better, not just how you get fitter." - Ian Sharman
Comment your biggest takeaway for a chance to win a special RUNEGADE prize
This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: Thrive Protein and use the code RUNEGADE to save 20% off your order.
Ian Sharman is a British-American ultrarunning legend, four-time Leadville Trail 100 champion, Grand Slam of Ultrarunning record holder, and one of the most respected coaches in the sport. With over 250 marathons and ultras completed, multiple USATF 100-mile Trail National titles, and nine top-10 finishes at the Western States 100, Ian brings decades of elite racing experience and coaching wisdom.
He is the founder of Sharman Ultra Coaching and the author of the new book The Art of Ultrarunning.
Whether you run 5Ks, marathons, or 200-mile ultramarathons, these universal principles will help you run longer, smarter, avoid burnout, and actually enjoy the journey.
Main Takeaways:
Why tactics and execution beat raw fitness in almost every race
The simple “break your race into thirds” pacing strategy used by elites
E59: He Ran Through Hell | Epic Bill Bradley (There is No Failure, Just Another Attempt)
Season 3 · Episode 59
Thursday, June 4, 2026 • Duration 01:19:14
"You know what, if you got to be good at something, I am good at failing. But I'm also good at showing up the next year. So that's the key that has to go with failing is you can't quit when you fail. And so you really it's just another attempt. It's just another attempt when you keep going back out there." - Bill Bradley
This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: Thrive Protein and use the code RUNEGADE to save 20% off your order.
Have you ever felt giving up is the easiest option? Think again. Epic Bill Bradley's story is a masterclass in resilience, grit, and showing that failure isn't the end - it's just another attempt. If you're chasing your own impossible - whether it's an ultra marathon or life’s big challenges - Bill’s journey proves that persistence, mindset, and a willingness to embrace discomfort can turn setbacks into comebacks.
In this episode:
Bill's fearless approach to the hardest races
Why quitting is never an option
The importance of mental "brainwashing" to stay positive
Lessons from Denali, Arrowhead 135, and Death Valley
Tips to train smarter, not harder, and aging with strength
Overing fears
Tip on gear, nutrition, and preparing for extreme runs
The role of mindset and maintaining relentless pursuit
Epic Bill's story underscores that in endurance sport - and in life - it's the willingness to keep trying, to show up despite setbacks, that defines true success. Whether you're aiming for your first marathon or aiming to climb your personal Denali, remember: It's just another attempt. Keep going.
For longtime runners, this is a return to the moment the legend was born. For everyone discovering Dean for the first time - welcome. You’re about to meet one of the most inspiring figures in running: a man fuelled by relentless curiosity, unbreakable discipline, and a deep belief in what’s possible when you simply refuse to stop.
We time travel and go back to 2006 to experience the energy, the doubt, and the magic of the Endurance 50 - straight from Dean himself.
In this episode:
What the running world felt like in 2006
Dean’s place as one of the first true endurance icons
The story behind 50 marathons in 50 days across 50 states
Why the feat felt almost impossible at the time
What motivated him to keep going when most people would have quit
How his story helped bring long-distance running into the mainstream
Why new runners today still find inspiration in his journey
The enduring power of grit, curiosity, and belief in the impossible
Path Projects | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time, first time order)
The mental, physical, and emotional benefits of trail running beyond competition
Insights into maintaining a balanced, sustainable approach to racing and life
The role of mentorship, perseverance, and mindset in transforming challenges into growth
How community connects us across diverse backgrounds and beliefs
Jacob’s thoughts on the future, race ambitions, and staying true to the love of the run
Remember, the trail isn’t just a place to run, it’s a space to grow, connect, and inspire. Cheers to the everyday act of showing up on the trails, in life, and in community - and we're happy you're a RUNEGADE.
Path Projects | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)
Path Projects | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)
Remember, tackling the extremes of ultra distances isn't about being superhuman - it’s about making a decision, taking small consistent steps, and refusing to give up when it gets tough. Wes teaches us that we can all much more than we believe possible.
Path Projects | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)
Remember, foot health is the foundation of most mobility issues and a key piece of the longevity puzzle. Instead of hiding your feet in restrictive shoes, consider the power of minimalist footwear and conscious movement. After all, the way your feet feel today could determine your vitality tomorrow.
Path Projects | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)
Jason shares his insights on building resilience, long-term planning, pacing, and integrating strength into your routine. Good for all runners, if you're stuck at a plateau or just starting out, learn why your greatest breakthroughs often come from dropping the ego and leaning into expert advice.
In this episode:
Redefining resilience and wisdom in training, not just speed
Importance of long-term planning and cyclical training cycles
How to approach base training: speed work, strength, and skills
Pacing long and short races: the art of effort and precision
The role of heart rate versus pace - when and how to use each
Common pitfalls for adult runners and how to avoid them
Lessons from the pros - the season before the season
The personal journey from reluctant athlete to passionate coach
Path Projects | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)
In this episode:
Mika's journey from a non-athlete to ultra legend
Teaching yourself to never, ever quit during a race
How top ultra runners approach fueling, gear, and plan
The surprisingly meditative nature of ultra running
The importance of adaptive problem-solving
Naps, bivvies, and dirt naps explained
The mental and physical recovery after 200 miles
What's on Mika's 2026 race calendar
Gear choices, playlist obsessions
Finding Bigfoot and the mysteries in the wilderness
If you’re inspired to chase giant distances, Mika’s journey reminds us that the human spirit and a well-placed mindset are sometimes more crucial than the miles or the gear. Remember: break the race into manageable pieces, fuel with what works, and always leave room for a nap. Your epic adventure starts with one small step - and the belief you won’t quit.
Path Projects | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)
Why easy miles are the real secret to durability and injury prevention
How to train for specificity and race-day execution
Mindset shifts that turn suffering into joy and pressure into performance
00:00 - The universal truth: fast or slow, good tactics shine
02:08 - Ian’s storied career and achievements in ultrarunning
04:13 - Running to the Start Line?
07:11 - The Art of Ultrarunning08:36 - Pacing breakthrough - racing in thirds
11:26 - Why easy miles are the secret to long-term performance
13:46 - Real-world examples of pacing mistakes and lessons
15:12 - Durability and its role in race success
17:08 - Specificity in training: mimicking race terrain and effort
20:10 - Learning through experience: coaching and racing
21:56 - The three sections of the book: Training, Racing, Beyond
27:26 - Choosing stories: friends and legends
29:44 - Handling pressure and mental game in races
33:42 - The art of executing like a pro
39:39 - The legendary Bruce Fordyce’s mindset and approach
43:16 - Raceday stories: rivalries, humor, and characters
50:37 - New upcoming races and goals
58:41 - How to find Ian and team at Sharman Ultra Coaching
Final thought: Running is an art, a science, and a continual journey of learning. Whether you're throwing costumes or pacing like a maestro, the true mastery lies in how you execute your race from start to finish - and most importantly, how you enjoy the process.
So go ahead - embark on your own art of running - any distance
Path Projects | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time, first-time purchase)
Path Projects | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)
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