You know they're important, and they're listed in nearly every workout but do you actually do your warm-up and cooldown every session? Coaches Elizabeth James and Ryan Tibball join the podcast to break down everything you need to know about warming up and cooling down. They explain the physiology behind a proper warm-up, how long it should be, and how to tailor it to the type of workout you're about to tackle. They also dive into stretching, including when to stretch and which types of stretching are most effective. Then, after a hard session, you can't just stop. Elizabeth and Ryan explain why a proper cooldown matters and how gradually bringing your heart, lungs, and muscles back to baseline can help kick-start recovery before your next workout. Whether you're guilty of skipping your warm-up, rushing through your cooldown, or just want to understand why they're built into your training plan, this episode will have you ready to train smarter, recover better, and reduce your risk of injury!

Time trial. Assessment Run. A workout that pops up on your RunDot calendar about once a month. Athletes either love it or dread it. But do you know why it's there in the first place? Coaches Ryan Tibball and Elizabeth James join Carrie to break down everything you need to know about assessment runs. They explain why these workouts are such an important part of your training, what RunDot is actually looking for, and how the results help shape your future workouts. Drawing on years of coaching experience, Ryan and Elizabeth share practical tips, common mistakes to avoid, and advice for getting the most out of your next assessment whether it's a 12-minute test, a 5K, or a 10K. By the end of this episode, you'll understand the purpose behind every assessment run, feel more confident when it appears on your calendar, and be ready to tackle it with purpose instead of fear. The next time you see "Assessment Run" on your schedule, you'll know exactly why it matters and you'll be ready to run your best.

From cardio machines and stretch mats, to free weights and fitness classes; there are many options for how a runner can spend their time at the gym. Today, ACSM Certified Personal Trainer Brady Hoover joins the show to teach us what we should and should not be doing at the gym. Brady talks about how to balance swim, bike, and run with strength training; and even offers a peek at his personal strength training routines.

Carbohydrates are essential and let's be honest, they're delicious. But how many carbs does a runner actually need? The answer isn't the same every day, and that's where carbohydrate periodization comes in. Registered dietitian Jillian Tholen returns to the podcast to explain the science behind matching your carbohydrate intake to your training. From easy recovery days to peak training weeks and race season, Jillian shares how your nutrition should evolve as your training ebbs and flows throughout the year. She explains how to successfully carb load before race day, and discusses why carb loading can sometimes leave you feeling a little uncomfortable in the moment but pays off when it matters most. Whether you're training for your first 5K or your next marathon, this episode is packed with simple and actionable advice to help you fuel better and perform at your best!

When you hear the words "post-workout nutrition," what comes to mind? Maybe it's a protein shake, a full meal, your favorite recovery snack, or simply grabbing a bottle of Tailwind. But what does your body actually need after a workout? Registered dietitian Jillian Tholen returns to the podcast to break down the science and the practical application of post-workout nutrition. Together, she and Carrie discuss why recovery nutrition matters, when you should eat, and how the type and intensity of your workout determine what your body needs afterward. The conversation doesn't stop with food. Jillian also explains why hydration is just as critical to recovery and shares simple ways to know whether you're truly recovering well or if there's still room to improve your fueling strategy. Whether you're training for your first race or chasing a new PR, this episode is packed with easy-to-implement tips to help you recover smarter, perform better, and get the most out of every workout.

To connect with Jillian head to www.jillianrd.com

More and more athletes are asking ChatGPT to build their training plans, and what comes back looks professional, detailed, and personal. In this episode, Jeff Booher, founder and CEO of Predictive Fitness and creator of FitLogic, explains why a language model can produce a plan that sounds exactly right and still be wrong for the athlete running it. The catch is built into the situation: the reason you asked for help is the same reason you cannot tell whether the help was any good. Jeff breaks down what a language model actually is, why confident is not the same as correct, why a plan can have every phase in the right place and still be built on nothing, and what a tool would truly need to do to get your training right. This is not an attack on AI. It is the case for the right tool for the right job.

More is better. It is the most common belief in endurance sport, and it is quietly costing runners and triathletes their best results. In this joint TriDot and RunDot episode, Jeff Booher joins Andrew and Carrie for the follow-up to “Triathlon Training’s Biggest Lie.” If more isn’t the answer, what is? Jeff takes apart the volume-versus-intensity debate, explains why the popular 80/20 rule was never built for you, and lays out the order training should actually be designed in, where volume is the last thing you figure out, not the first. He also names the fear that keeps athletes stuck, the belief that cutting volume means losing fitness, and shows why it isn’t true. The answer isn’t more. It’s better, first. Full breakdown at FitLogic.tech.

An ultramarathon isn't just about the runner, it's about the team behind them. A great crew can be the difference between reaching the finish line and dropping out of the race. From keeping athletes fueled and hydrated, to navigating aid stations and monitoring changing conditions, crewing is one of the most important (and often overlooked), jobs in ultrarunning. Fresh off crewing at the legendary Western States Endurance Run, Coach Elizabeth James joins the podcast to share the seven biggest lessons she learned from the experience. She explains why knowing the course, understanding the weather, anticipating your runner's needs, and preparing for the unexpected are all critical to a successful race. Whether you're preparing to crew your first ultramarathon or simply curious about what happens behind the scenes of these incredible events, this episode gives a new appreciation for the people who help make extraordinary performances possible.