What started as an idea has now turned into twenty episodes of stories, lessons, and incredible people.

From elite runners to parents balancing miles and life, I’ve learned something from every guest and this episode is a reflection on that journey.

In this special episode, I share 10 lessons learned through the first 20 episodes of The People Run Podcast, from mindset and training to community and gratitude.

Thank you to everyone who’s watched, listened, or supported the show in any way. Here’s to the next 20 episodes and the stories still to come.

🎙️ The People Run Podcast real stories, everyday runners

Chapters
00:00 Introduction and Reflection on the Journey
01:27 Lessons Learned from the First 20 Episodes
02:12 The Importance of Starting and Consistency
05:02 Mental Game and Nutrition in Running
07:51 Training Smart and Ignoring the Noise
10:12 Diversity in Running Experiences and Community
12:10 The Value of People in the Running Journey

Follow:

IG: instagram.com/thepeoplerunpodcast/

YT: youtube.com/@ThePeopleRunPodcast

Music: instagram.com/mech__beats/

In this episode of The People Run Podcast, Fitz sits down with Mak Foss a Michigan runner chasing big marathon goals while juggling 5 a.m. runs, a full-time job, and building a community through her Society Track Club.
Mak opens up about the nerves that come with racing, how she’s preparing for the Indianapolis Marathon, and why community and connection matter more than pace. From the lessons she’s learned about embracing failure to the joy of running without overthinking heart rate zones, Mak’s story is honest, relatable, and inspiring.

👉 Don’t forget to subscribe to The People Run Podcast for more inspiring stories from everyday runners chasing big goals.

Chapters
00:00 Introduction to Mack and Her Running Journey
03:32 Balancing Work, Running, and Meal Prep
06:13 Morning Running Routine and Organization
09:13 The Role of Caffeine in Running Performance
12:22 Exploring Alternative Energy Sources for Runners
15:17 Racing Strategies and Heart Rate Management
18:01 Mack's Transition from Bodybuilding to Running
21:06 The Unique Challenges of Marathon Training
24:31 Overcoming Analysis Paralysis in Racing Strategies
27:51 The Importance of Strategic Planning in Races
30:56 Building Consistency and Trust in Training
33:13 Creating a Community Through Track Workouts
39:20 Challenges in Organizing a Running Community
45:56 Fashion and Functionality in Running Gear
52:48 Choosing the Right Running Shoes
55:50 The Importance of Recovery and Training Strategies
59:52 Mental Challenges in Racing
01:02:49 Insights from Recent Races and Future Goals
01:17:31 Excitement for Upcoming Races
01:19:46 The Importance of Support Systems
01:24:21 Track Workouts and Personal Preferences
01:26:59 Recovery Tools and Techniques
01:28:22 Dream Races and Future Goals
01:30:41 Tips for First-Time Boston Qualifiers
01:39:05 Until next time

Follow Us:
IG: instagram.com/thepeoplerunpodcast/
YT: youtube.com/@ThePeopleRunPodcast
Music: instagram.com/mech__beats/

Follow Man:
IG: instagram.com/runwithmak/
Society Track Club: instagram.com/societytrackclub/

At just 26 years old, Ant DiAndrea has already completed 19+ ultras, including several 100 milers, and raised over $10,500 for orphans and inner city kids. But his story runs much deeper.

At age 10, Ant’s life was forever changed by tragedy. Instead of letting it define him, he chose to rebuild with purpose leaning on running, faith, and community. From the 48 hour “Dreadmill” challenge, to crewing with his wife at every race, to climbing stairs for 24 hours to support cancer patients in Philly, Ant embodies resilience, grit, and giving back, as he would put it the Philly way.

This is a powerful reminder that running is about more than finish lines it’s about the people, the purpose, and the impact we leave behind.

👉 Subscribe to The People Run Podcast for more real stories from everyday runners, and don’t forget to rate, review, and share this episode with a friend who needs some inspiration.

Chapters
00:00 Introduction to Ant DiAndrea
02:07 The 48-Hour Treadmill Challenge
05:24 Nutrition and Challenges During the Challenge
10:28 Motivation Behind the Fundraising
11:43 Ant's Personal Story and Background
15:10 The Philly Spirit and Community Involvement
18:49 Turning Adversity into Motivation
23:12 The Power of Reading and Personal Development
27:42 The Journey into Running and Ultras
29:46 Journey into Ultra Running
32:50 The Shift to Endurance Training
35:37 Nutrition and Weight Management
38:33 Strength Training and Coaching Philosophy
50:00 Coaching Principles and Recovery Strategies
55:45 Learning Through Experience
57:03 Blending Old and New Training Techniques
58:38 Lessons Learned from Ultra Running
01:03:49 The Importance of Support Systems
01:07:16 The Role of Family in Endurance Sports
01:15:10 Future Races and Goals

Follow:

IG: instagram.com/thepeoplerunpodcast/

YT: youtube.com/@ThePeopleRunPodcast

Music: instagram.com/mech__beats/

Ant DiAndrea:

Follow:

IG: instagram.com/ant_diandrea/

48 Hrs Dreadmill YT: youtube.com/watch?v=ljy8RkMaMxM

Support Ant’s fundraising here: https://secure.legacydonations.life/np/publicaccess/fundraisingShortcuts.do?name=DiAndreaPHL24&

In this episode of The People Run Podcast, I sit down with Sota Maehara runner, coach, and YouTube creator known for breaking down training science into simple, actionable lessons for everyday runners.

Sota shares his journey from Japan to Australia, how he ramped up his training during COVID, and the lessons that shaped his running career.

We dive into:

• ✅ The benefits of tempo runs vs. cruise intervals
• ✅ Smart long run strategies and common mistakes to avoid
• ✅ How nutrition, sleep, and recovery impact performance
• ✅ His coaching philosophy and why communication matters
• ✅ Balancing life, running, and content creation on YouTube

If you’ve ever wondered how to train smarter, avoid injuries, and build long term fitness, this episode is packed with insights you can use today.

Chapters
00:00 Introduction to Sota Maehara
02:39 Sota's Running Journey: From Japan to Australia
05:36 Early Running Experiences and Discovering Endurance
09:48 The Shift to Trail Running and Its Appeal
11:45 Influences and Inspirations in Running
13:28 The Role of Exercise Science in Running
15:35 Coaching Philosophy and Individualized Training
19:29 Tempo Runs vs. Cruise Intervals: A Deep Dive
25:53 Long Run Strategies for Different Distances
29:19 Training for Ultras: Balancing Fun and Performance
34:19 Long Run Strategies and Coaching Insights
37:52 Common Mistakes in Training
41:42 The Importance of Recovery and Nutrition
46:02 YouTube Journey and Its Impact on Running
48:27 Self-Coaching and Training Preferences
52:49 Foot Strengthening and Shoe Rotation
56:47 Balancing Life, Running, and Content Creation
58:47 Hobbies and Interests Beyond Running
59:58 Family and Friends' Perception of Running Life
01:01:06 Future Goals in Running and Content Creation

Follow:

IG: instagram.com/thepeoplerunpodcast/

YT: youtube.com/@ThePeopleRunPodcast

Music: instagram.com/mech__beats/

Check out Sota’s YouTube channel here:

YT: youtube.com/@SotaMaehara

IG: instagram.com/sotamaehara

What’s it like to start track at 29 and still hit elite level times? 🇪🇸 Jaime known as The Corporate Runner joins me to share his unique journey from soccer in Spain to racing 800s in 1:55 and 5Ks in the 16s, while balancing career, travel, and now life in NYC.

We dive into:

• The big differences between running culture in Europe vs. the U.S.
• Why you need a license to run official races in Spain.
• How New York’s social run scene reshaped his love for the sport.
• His PRs, training philosophy, and the workouts that made him fast.
• Nutrition staples from a Spaniard’s pantry (and why olive oil > everything).
• Tips on speed, endurance, and recovery you can apply today.

Whether you’re curious about global running culture or want to sharpen your own training, Jaime’s story is proof that it’s never too late to level up.

🎙️ Listen in and subscribe to The People Run Podcast for more conversations with everyday runners chasing extraordinary goals.

Chapters
00:00 Introduction to Jaime's Running Journey
03:53 Transition from Soccer to Track
06:31 Differences in Track Culture: Europe vs. USA
12:32 The Structure of Track Teams in Europe
17:59 Experiences of Competing at a National Level
23:14 Moving to New York: A New Running Environment
28:38 Social Aspects of Running in New York
34:26 Challenges and Etiquette in the Running Community
35:43 The Ethics of Competition in Running
38:25 Training Smart: Finding the Right Group
39:15 Learning to Train Smart: Lessons from Experience
41:08 Nutrition: A Comparative Analysis of Spain and the U.S.
49:27 Tapering and Carb Loading: Strategies for Race Day
57:53 Long-Term Health: The Importance of Sustainable Habits

Follow:

IG: instagram.com/thepeoplerunpodcast/

YT: youtube.com/@ThePeopleRunPodcast

Music: instagram.com/mech__beats/

Follow Jaime - The Corporate Runner

IG: instagram.com/the.corporate.runner/

There’s more nutrition “advice” out there than ever… but how much of it actually helps runners?

In this episode of The People Run Podcast, Fitz sits down with Carla Duenas, a registered dietitian and endurance athlete, to cut through the noise and set the record straight on what really fuels performance.

Carla shares the science and the practical takeaways behind:

• Why carbs aren’t the enemy and how to use them the right way
• The truth about keto, fasting, and other fad diets for runners
• Supplements vs. food first: what’s actually worth your money
• When electrolytes matter (and when plain water is enough)
• Building a balanced plate that supports recovery and long term health

Whether you’re training for your first 10K or chasing a marathon PR, this conversation will help you fuel smarter, avoid the hype, and run stronger.

Chapters
00:00 Introduction to Nutrition Myths
02:53 Understanding the Role of a Registered Dietitian
03:26 The Journey into Sports Nutrition
05:32 Running as Therapy and Community
07:46 The Evolution of Running Clubs
07:48 Nutrition Fads: What Works and What Doesn't
09:18 The Supplement Dilemma
12:13 Building a Balanced Plate for Athletes
19:21 The Role of Healthy Fats in Athletic Performance
20:14 Balancing Macronutrients for Optimal Training
20:59 Cultural Influences on Nutrition Choices
22:28 Food First: The Importance of Real Nutrition
23:50 Meal Frequency: How Often Should Athletes Eat?
25:44 The Dangers of Constant Snacking
30:01 Understanding Blood Sugar and Energy Crashes
31:49 Simple vs. Complex Carbohydrates in Endurance Training
35:48 The Misconception of Low-Sugar Sports Drinks
42:16 Electrolytes: What Athletes Really Need
44:29 Understanding Hydration Needs
47:55 The Role of Sodium in Hydration
49:05 Electrolytes: When to Use and When Not to Use
51:59 The Importance of Whole Foods Over Supplements
55:41 Rapid Fire: Supplements for Endurance Athletes
59:20 Post-Workout Nutrition: What to Eat
01:03:34 Connecting with Carla Duenas
01:04:20 Until Next time

Follow:

IG: instagram.com/thepeoplerunpodcast/

YT: youtube.com/@ThePeopleRunPodcast

Music: instagram.com/mech__beats/

Carla Duenas:

IG: instagram.com/carla.nutrition/

Website: https://www.carlanutrition.com/

Every runner wants to stay healthy, strong, and consistent but injuries often get in the way. In this episode of The People Run Podcast, Fitz sits down with Dr. Hunter Etheridge, a physical therapist, running coach, and lifelong athlete, to break down how to prevent injuries and run pain-free.

From running form cues to overlooked muscles like the glute med, soleus, and posterior tib, Dr. Hunter shares practical strategies to build durability, strength, and efficiency. We also dive into strength training, stretching, cadence, recovery tools, and when it’s time to push through discomfort versus backing off.

What You’ll Learn in This Episode:

• Why physical therapy isn’t just for injury recovery it’s for prevention
• The 3 most overlooked muscles runners ignore (and how to train them)
• Common running form mistakes and simple cues to fix them
• Glute strength and single-leg training for performance
• Dynamic vs. static stretching when to use each
• Cadence and how it affects injury risk
• Recovery tools and shoe choices that matter most
• How to know the difference between pain and discomfort

Chapters
00:00 Introduction to Physical Therapy and Running
02:16 Journey to Becoming a Physical Therapist
04:07 The Importance of Running Form
07:24 Common Running Form Deficiencies
11:25 Improving Running Form: Tips and Techniques
15:15 The Role of Cadence in Running
18:48 Key Muscles for Runners
22:50 Strength Training for Runners
24:21 Balancing Running and Lifting
25:49 Personal Running Journey and Parenting
27:16 Balancing Family and Fitness
27:30 The Importance of Stretching
30:50 Knowing When to Push Through Pain
34:53 Prehab and Injury Prevention
37:08 Recovery Tools and Techniques
40:17 The Impact of Shoes on Running
44:53 Understanding Dorsiflexion in Running
48:04 Rapid Fire Questions and Key Takeaways
54:26 Until Next Time

Follow:

IG: instagram.com/thepeoplerunpodcast/

YT: youtube.com/@ThePeopleRunPodcast

Music: instagram.com/mech__beats/

Doctor Hunter:

IG: https://www.instagram.com/hetheridgedpt/

Dorsiflexion Post: https://www.instagram.com/reel/DJSiZWLtcwZ/?utm_source=ig_web_copy_link&igsh=MWRkOGIxZGQ2aTRxOA==

What happens when life doesn’t slow down and you still choose to run anyway?

In this episode, Meelo shares how he went from a strength focused athlete who hated running to a fatherhood finding meaning, discipline, and growth through the miles. We talk about his early struggles, how he ran his first marathon on grit alone, and what shifted in his mindset to keep going. From carving out time and long workdays, to embracing the 10-minute rule when motivation is low. Meelo opens up about balancing fitness and fatherhood while inspiring his daughter through action, not just words.

This one’s for the everyday runner juggling life’s demands, proving that consistency doesn’t require perfection just heart.

Chapters
00:00 Introduction to the Journey
02:31 The Shift from Lifting to Running
06:41 The First Race Experience
11:19 Progressing in Running
16:19 The First Marathon Challenge
22:14 Lessons Learned from Racing
27:56 Positive Perspectives on Running Goals
29:13 The Importance of Personal Experience in Running
30:33 Balancing Family Life and Running
31:45 Adapting to Parenthood and Running
36:08 Setting Goals and Finding Time to Train
39:34 The Journey of the Third Marathon
47:18 Reflecting on Past Marathons and Future Goals
57:48 The Journey of Commitment and Sacrifice
01:00:14 Balancing Family and Personal Goals
01:03:06 Inspiration and Legacy
01:04:06 Closing

Follow:

IG: instagram.com/thepeoplerunpodcast/

YT: youtube.com/@ThePeopleRunPodcast

Music: instagram.com/mech__beats/

Listen, rate, and share if you enjoyed this story. Every episode features real runners balancing life, work, and big goals because The People Run.