Most runners think recovery runs are just “junk miles” or a way to flush out lactic acid. In this episode, Coaches Chris and Maya explain why that’s wrong – and how truly easy running quietly builds the endurance engine that makes you faster on race day.

Using real training science, they unpack what recovery runs actually do inside your body, how they fit into a smart half marathon plan, and why running too fast on easy days can sabotage your progress.

In this episode, you’ll learn:

• What a recovery run really is (and how it differs from a normal easy run)
• Why lactate is fuel – not “lactic acid” that needs to be flushed out
• How slow running improves capillary density and mitochondrial function
• What the “No Man’s Land” pace is and why it stalls your gains
• How recovery runs help you absorb speed work and long runs
• When you should skip a recovery run instead of forcing it

Runner Tip of the Week: Chris and Maya share a simple way to check if your recovery pace is truly easy enough – so you stop turning recovery days into secret tempo runs.

Related episodes & resources:

• Listen to Episode 6 – Mastering Mid-Run Fueling: Gels, Carbs & the Science of Avoiding the Bonk – to learn how carbs and gels power the same aerobic engine recovery runs help build.
• Read our article on Best Recovery Supplements for Runners for additional ways to support your easy days and post-run recovery.

For more science-backed training guides, recovery strategies, and gear recommendations, visit HalfMarathonTrainingPlan.com.

Train Smart. Run Strong. Finish Proud.

Most runners hit the wall not because they’re out of fitness, but because they’re out of fuel. In this episode, Coaches Chris and Maya break down the real science behind mid-run fueling so you can avoid bonking, run stronger, and finish faster.

We unpack everything from glucose vs fructose transporters, to sodium co-transport, to how caffeine enhances endurance — all in a clear, actionable way you can apply immediately to your long runs and half marathon race day.

What you'll learn:

• Why your body only stores ~90 minutes of run-ready glycogen
• Why simple carbs (not bars or whole foods) are essential during long runs
• The gut’s “traffic jam” limit: why glucose-only gels cause GI issues
• How dual-fuel gels (glucose + fructose) unlock 90g/hr carb absorption
• How to avoid the most common fueling mistakes that lead to cramping and nausea
• The role of sodium in absorption, hydration, and preventing hyponatremia
• How and when to use caffeinated gels for a performance boost
• A proven mile-by-mile fueling pattern for a strong half marathon
• How to “train your gut” so fueling becomes effortless on race day

Show Notes:

• Take your first gel between minutes 45–60
• Aim for 60g carbs/hour (up to 90g/hr if using glucose + fructose)
• Use sodium to support absorption & hydration
• Take caffeinated gels late in the race for a mental/physical boost
• Practice fueling in training to prevent stomach issues

Read more at HalfMarathonTrainingPlan.com

Magnesium might be the most important mineral runners overlook — and the science shows its impact reaches far beyond cramps or sleep. In this episode, Coaches Chris and Maya break down how magnesium affects energy production, muscle contraction and relaxation, neuromuscular control, cardiovascular stability, and long-term training health.

Most runners focus on sodium and potassium, but magnesium is the mineral that makes those electrolytes work. It regulates ATP activation, maintains ionic gradients, supports heart rhythm, and prevents subtle but performance-killing deficiencies that standard blood tests often miss.

What you'll learn:

• Why only 1% of your body’s magnesium is detectable on standard blood tests
• How magnesium activates ATP — the fuel for every stride
• The role of magnesium in muscle contraction & relaxation
• How low magnesium leads to cramps, fasciculations, and heavy legs
• Why modern diets and high calcium intake deplete magnesium
• The link between magnesium deficiency and cardiac arrhythmias
• Why the RDA is the minimum and not optimal for runners
• How sweat rate, heat, and training load increase magnesium loss
• Evidence-based intake ranges for athletes and high-volume runners

Show Notes:

• Magnesium is the second most common intracellular cation after potassium
• Only 1% of magnesium appears in serum — making deficiency hard to detect
• Low magnesium disrupts ATP activation and ionic gradients
• Subclinical deficiency can cause cramps, twitches, anxiety, and reduced performance
• Magnesium deficiency is linked to arrhythmias and cardiovascular risk
• RDA (300–420 mg) is the minimum — athletes often require more
• High calcium & phosphorus intake increases magnesium demand
• Training in heat and heavy sweating accelerate magnesium loss

Find companion articles, training tools, and related nutrition guides at HalfMarathonTrainingPlan.com.