A live conversation with Nick Thompson on curiosity, endurance, and a complicated relationship with both a father and the simplest of sports: running.

This conversation between Nick Thompson and David Alm, a Brooklyn-based journalist, professor, and runner, offers a window to Nick’s process in writing The Running Ground, and to the people, stories, and moments that made it into the final draft and what didn't. Recorded live at Bakline’s HQ, the episode captures Nick in dialogue rather than interview, reflecting with David on the journalistic process, the discipline of editing, and the characters in his life, most notably his father, who shaped the person he has become.

There is much to be gained from reading or listening to The Running Ground, the audio version of which Nick himself narrates. Its opening chapter alone should be required reading for anyone preparing to step onto the New York City Marathon starting line. What emerges in this rare and candid conversation, though, is something broader: a meditation on perspective and curiosity, and on how our understanding of our own abilities shifts over time.

Along the way, Nick reflects on his relationship with his father and the role running has played in his ability to build and maintain a truly exceptional life, offering insight on how the sport can not only facilitate escape and drive, but also help us make sense of the world.

At its core, this conversation speaks to the importance of paying attention: to our bodies, to the relationships we build, and to the quiet ways we can learn to embrace all that makes us who we are–rather than trying to outrun it.

Special thanks to the Brooklyn Greenway Initiative and The Atlantic for their support of this event.

Chapter List:

00:00 Introduction and Background

04:43 The Journey of Writing The Running Ground

10:14 Exploring Personal Connections and Themes

21:16 The Editorial Process: Structure and Format

24:14 The Editorial Process: The People Who Have Entered Nick's Life and Imparted Key Lessons

30:18 Writing About Yourself Journalistically

36:50 The Pain of Running and Broader Life Lessons

42:19 The Endurance Of Running and Its Impact on Nick

45:20 Approaching Running with Undying Curiosity

50:23 Pushing Limits: Personal Records and Race Experiences

53:54 Cultural Influences on Running and Personal Growth

55:13 Q&A: Current State of Running Culture

58:51 Q&A: Fatherhood, Relationships, and Emotional Connections

01:02:09 Q&A: Media Industry Insights and the Role of Running

01:02:44 Q&A: Nick's Personal Pursuits and Current State of Media

01:07:55 Q&A: Exploring Personal Archives and Memoir Writing

01:11:18 Q&A: Recommended Running Literature

01:12:44 Q&A: Evolving Running Goals With Age

01:18:25 Q&A: Favorite Greenway Runs and Community Engagement

01:20:58 Promoting the Book and Final Thoughts

Key Takeaways

• Perspective shapes ability

One of the central insights of the conversation is that limits are often internal before they are physical. Nick’s experience shows how a shift in perspective can unlock capacities we didn’t realize were still available.

• Endurance is less about toughness and more about attention

Running emerges not as an exercise in brute force, but as a practice in listening to your body, and to your pain. The same attentiveness applies beyond sport, shaping how we can move through work and stress.

• Understanding a parent often requires time, distance, and reconstruction

Nick’s reflections on his father are not about resolution, but context. Through diaries, archives, interviews, and memory, he comes to see how running helped his father hold together a complicated life.

• Curiosity sustains long arcs better than optimization

Whether in running, writing, or navigating change at a major organization, curiosity proves more enduring than a fixation on outcomes.

From trial and error to precision, this episode unpacks why knowing how salty a sweater you are can unlock better fueling, hydration, and performance.

Episode Description:

Most runners know when their legs are tired, when their heart rate is higher than they'd like, and when their watch disagrees with reality, but far fewer know what’s actually happening in their sweat. And yet, hidden in those grains of salt is a story about performance, cramping, gut trouble, bonking, and why two athletes with identical race fuel and hydration plans can do the same race with wildly different outcomes.

In this episode of Legwork, Matt and Molly talk with Andy Blow — endurance athlete, sports scientist, and founder of Precision Fuel & Hydration, to explore the messy, fascinating world of electrolytes.

From Andy’s own battles with hypernatremia to the science behind sweat testing, the conversation pulls apart the myths, marketing, and misunderstandings that keep athletes guessing. It’s a journey from personal experiment to practical insight, showing how something as simple as knowing your sweat composition can reshape your entire fueling strategy and help you be a more informed athlete.

Whether your kit dries white after every run or leaves almost nothing behind, this episode helps you understand why it matters and how your electrolyte losses can guide smarter fueling and hydration.

They cover:

• ​Andy’s winding path from triathlon to sports science to founding Precision Fuel & Hydration
• ​Why two athletes can lose tenfold different amounts of sodium — and why that matters
• ​How sweat testing works, what it reveals, and why most athletes only need to do it once
• ​The “t-shirt sizing” analogy for understanding your own sweat salinity
• ​How electrolytes influence fuel absorption, cramps, GI distress, and race-day performance
• ​The philosophy behind separating fuel from hydration — and why combination products aren’t always ideal
• ​Real-world examples of hydration strategies, from short runs to Western States-level heat
• ​What 2:1 vs. 1:0.8 carb ratios actually mean, and when those differences matter
• ​The differences between hypotonic, isotonic, and hypertonic drinks
• ​Why marketing oversimplifies hydration — and how to navigate the noise
• ​Research connecting sweat composition to bone mineral density
• ​Finding a healthy relationship with data, wearables, and metrics
• ​Future innovations in sports nutrition — from packaging to apparel to carrying fuel more comfortably

Whether you're training for your first 10K or trying to solve the mystery of mid-race cramps, this episode helps you understand your physiology — and build a hydration strategy that actually fits.

Chapter List:

00:00 Introduction to Precision Fuel and Hydration

03:09 Andy's Personal and Professional Career Path

05:41 Andy Blow's Athletic Journey and Founding Story

06:26 The Science Behind Sweat Testing and Electrolyte Needs

09:26 Growth and Evolution of Precision Fuel and Hydration

12:38 The Impact of COVID-19 on Business Strategy

16:11 Philosophy of Separation in Fuel and Hydration Products And the Myth That None of It Matters

20:56 The Role of Electrolytes in Performance

23:53 Insights from Formula 1 Experience

26:51 The Importance of Sweat Testing for Athletes

27:13 Getting Into The Science Of It All, T-Shirt Sizing The Salinity Of Your Sweat And The Case For Seeking Out That Information

37:38 Hydration Strategies for Athletes

42:35 Understanding Carbohydrate Ratios in Fueling

50:13 The Science of Osmolality in Sports Drinks

53:57 Evolving Beliefs in Sports Nutrition

59:01 Andy's Research on Sweat Salinity and Bone Health

01:03:37 The Role of Data in Athletic Performance

01:08:37 Future Innovations in Sports Nutrition and Gear

A clear, grounded look at strength training for runners—what to do, how to start, and why the gym doesn’t need to feel overwhelming.

Strength training is supposed to make running feel better—stronger legs, sturdier tendons, fewer injuries. But for a lot of runners, it does the opposite: it sparks stress, uncertainty, and that familiar urge to skip the gym entirely. The machines look confusing, the weights look heavy, and the fear of “doing it wrong” becomes its own workout.

In this episode, Matt and Molly sit down with physical therapist Cuyler Hudson to make strength training feel genuinely approachable. They break down how muscles, tendons, and bones adapt, why “bulking up” isn’t something runners need to fear, and how simple, consistent lifting can support your running without adding pressure.`

From navigating the weight room with confidence to choosing weights, reps, and routines that make sense, this conversation reframes strength work as something you can fit into your training with a clear and practical roadmap—not something to stress over.

Exercise Cheatsheet: https://docs.google.com/spreadsheets/d/18lD9J0t1QrNQXjoqioAkNn1xav_LSUoycuuMSZcBcng/edit?usp=sharing

Episode Description

In this episode of Legwork, Matt and Molly sit down with physical therapist Cuyler Hudson to cover a ton of practical information for newbies and reminders for veterans. Together, they demystify strength training for runners—what to do, how to start, and why the gym doesn’t need to feel intimidating.

Together, they explore the fundamentals of building stronger muscles, bones, and tendons, while breaking down the mental and practical barriers that keep so many runners from lifting in the first place.

They cover:

• Why strength training helps runners from tendon stiffness and bone density to fatigue resistance and better form

• Myths that hold runners back

• How to feel less intimidated in the gym

• Using machines vs. dumbbells

• Single-leg work and why it matters with increased stability, and better balance

• How to pick weights and reps when understanding your RPE

• Plyometrics made simple

• Home and hotel workouts that work when you don’t have access to a gym

• Creatine for runners and what it does and doesn't help

• Footwear for lifting and why running shoes often work against you in the weight room

• How to fit strength into a training cycle including hard-day/hard-day pairing

• The Necessity of Multi-planar movement

Chapter List

00:00 Introduction to Cuyler Hudson

02:24 Overview Of The Episode: The Benefits of Strength for Runners, Making the Gym More Approachable, And What To Do When You Get There

03:53 The Benefits of Strength For Runners Across Muscles, Bones, and Tendons

08:57 Debunking Common Myths About Strength For Runners: Bulking Up and Slowing Down

15:06 Impact of Strength Training on Running Performance

21:15 Reducing the Mental and Physical Barriers of Entry in Getting Into and Moving About The Gym

22:23 Using Machines vs. Free Weights

25:21 The Importance of Single Leg Exercises

27:56 Addressing the Fear of Asking Questions About The Gym and Turning To ChatGPT for Answers

33:28 Understanding Weight Selection for Beginners

39:37 Progressing in Strength Training: Reps and Weights. How much is too much or too little.

42:43 Home Workouts: Effective Exercises Without a Gym

49:55 Bodyweight Exercises, Hotel Workouts, and Where Yoga and Breathing Fit In

57:42 Fueling and Hydration for Strength Training

01:02:21 Understanding Creatine and Its Benefits In the Weight Room Or On The Road

01:05:26 Fueling for Performance: Nutrition and Hydration, What We Should Do and Avoid

01:08:34 Choosing the Right Footwear for Lifting

01:10:38 Understanding Different Workout Types And Workout Set Construction

01:17:00 Layering In Strength Training Program Into A Running Training Cycle

01:20:34 Off-Season Strength Training Strategies And Time Till You See Results

01:23:34 Ensuring you Do Multi-Planar Movements

01:26:38 Addressing Strength and Endurance Interference