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.

The 10% rule is one of the most widely repeated training guidelines in running — but science says it may actually be slowing you down and increasing injury risk. In this episode, Coaches Chris and Maya break down the real research behind mileage progression, long runs, fatigue resistance, workload management, and smarter ways to build volume for a faster half marathon.

This episode cuts through outdated training myths and replaces them with evidence-based strategies built around the body’s true adaptation cycle. You’ll learn how to build mileage safely, add intensity without burnout, and structure your training to unlock your fastest 13.1 ever.

What you'll learn:

• Why the classic 10% rule lacks scientific support
• How bone remodeling makes small weekly increases dangerous
• Why a non-linear 30% jump every 3–4 weeks is actually safer
• How long runs over 21 km improve fatigue resistance
• Why high chronic training load protects against injury
• How sudden drops in training can be just as dangerous as spikes
• How to use the ACWR (Acute:Chronic Workload Ratio) like pro athletes
• The benefits of Critical Velocity (CV) training for cruising speed
• Why CV pace builds fitness without wrecking your recovery
• How to add strength training without overloading your system
• Daily readiness metrics: HRV and training stress scores
• How to structure cutback weeks for maximum adaptation

Show Notes:

• Runners with >20 miles/week consistently achieve faster half marathon times
• Long runs over race distance reduce late-race pace collapse
• The “10% rule” introduces stress too frequently during bone resorption phases
• Use 30% block-style increases every 3–4 weeks instead
• Beginners may increase 15–20% early, then shift to 5–10% every other week
• Critical Velocity training improves fast-twitch aerobic efficiency
• CV workouts: 20–30 minutes total, 2–5 minute reps with 1/3 rest
• ACWR helps track safe training load progression
• High chronic load = protective; sudden low load = vulnerability
• Cutback weeks every 3–5 weeks allow true adaptation

Explore training guides, recovery tools, and deeper episode notes at HalfMarathonTrainingPlan.com.

Creatine isn’t just for weightlifters — runners can use it to boost recovery, improve brain performance, and enhance high-intensity surges without unwanted weight gain.

In this episode, Coaches Chris and Maya break down the real science behind creatine for runners using research on ATP regeneration, recovery markers, inflammation, glycogen storage, mental fatigue, and fast-twitch muscle preservation.

What you'll learn:

• Why creatine supports short surges, hill climbs, and finishing sprints in long races
• How “low and slow” dosing avoids the dreaded weight gain (skip the loading phase!)
• The surprising cognitive benefits that help during late-race mental fatigue
• How creatine reduces inflammation and muscle damage after long runs
• The ideal 3–5g daily protocol for endurance athletes
• Why creatine helps refill glycogen stores more efficiently with carbohydrates
• How it may preserve fast-twitch muscle fibers during high-volume training

Show Notes:

• Best creatine dosing method for runners: 3–5g/day
• Skip the loading phase for endurance athletes
• Creatine + carbs = faster glycogen replenishment
• Does creatine cause weight gain? Only with loading phases
• Creatine supports ATP regeneration for sprints, hills, and surges
• Cognitive benefits help with pacing, decision-making, and mental fatigue
• Best creatine: Creatine Monohydrate

Find companion notes, recovery guides, and training articles at HalfMarathonTrainingPlan.com.

Running injuries are the #1 reason runners lose consistency — but most are completely preventable. In this episode, Coach Chris and Coach Maya break down new research showing that it’s one single run, not your weekly mileage, that often triggers overuse injuries.

You’ll learn the four proven, evidence-backed strategies that dramatically reduce injury risk:
1️⃣ Strength training
2️⃣ Structured warm-ups
3️⃣ Cross-training
4️⃣ Replacing worn-out shoes at the right mileage

Stay healthy, run farther, and keep training strong — backed by real science and clear, actionable advice.

Coaches Chris and Maya break down the truth about protein bars — what’s healthy, what’s hype, and how to choose the right one for your goals.

Season 1, Episode 1: The Truth About Protein Bars — What’s Really Inside and How to Choose Wisely

In this episode, Coach Chris and Coach Maya dive deep into the world of protein bars — how they’re made, what ingredients actually matter, and how to separate marketing hype from real nutrition.

Based on recent research and practical insights, this conversation covers:

• How to read a protein bar label in 30 seconds or less
• What makes a high-quality protein source vs. filler protein
• The truth about sugar, sweeteners, and sugar alcohols
• When to use protein bars for recovery or meal replacement
• Common industry tricks — and how to avoid them

Whether you’re training for a race or just trying to eat smarter, you’ll learn how to use protein bars strategically — not as candy disguised as fitness food, but as tools that actually support your health and goals.

Visit HalfMarathonTrainingPlan.com for free training guides, nutrition resources, and upcoming podcast episodes.

Train smart. Run strong. Finish proud.

Welcome to the Half Marathon Training Plan Podcast — your guide to running smarter, recovering stronger, and crossing the finish line with confidence.

In this short intro, Coach Chris and Coach Maya explain what you can expect: a practical, science-based approach to half marathon training for real runners—whether you’re preparing for your first 13.1 or chasing a PR.

What we’ll cover in upcoming episodes:

• Training structure, pacing, and weekly plans
• Recovery strategies & injury prevention
• Nutrition & fueling for endurance
• Mindset, motivation, and race-day prep
• Gear tips and smart progression without burnout

Follow along at HalfMarathonTrainingPlan.com for free guides, plans, and resources to support your journey from start to finish.

Two coaches. One goal. Train smart, run strong, and finish proud.