Spewak Training Podcast

In this episode of the Spewak Training Podcast, host Mark Spewak interviews collegiate runner Izzy Erdmann about her decade-long journey in the St. Louis running community, from starting with the Blazers and aiming to qualify for Festival of Miles as a sixth grader (running 5:39) to building team culture at Clayton High School under Coach Crowe and finding her favorite event in the 800. Izzy reflects on running in Amsterdam with a club team, experimenting with hurdles, and getting hit by a car while biking, then discusses choosing WashU for its culture and Coach Stiles’ program, where she ran 2:15 as a freshman and was part of a national championship team. They also cover her half-Ironman triathlon experience, health setbacks including mono, shifting away from cross country to focus on track, and the importance of friendships and having fun. In today's episode, you will hear about such topics as: Festival of Miles Dream - Early PR and Middle School Grind Amsterdam Running Adventure Health Setbacks and Mindset Shift WashU Transition and Team Bond Follow Izzy Erdmann:https://www.instagram.com/izzyerd/ Follow the team: WashU Cross Country / Track & Field on Instagram. https://www.instagram.com/washu_xctf/ Reach out to Mark Spewak: Instagram:https://www.instagram.com/marketmilestl Email: [email protected] Spewak Training Website: https://spewaktraining.com/

In this episode of the Spewak Training Podcast, Danny Stults and Spewak Training owner Mark Spewak continue their “Steady State Running” listener Q&A with another round of questions covering coaching, training volume, injury prevention, fueling, perspective, and social media. Mark explains how Spewak Training pairs athletes with coaches based on goals, personality, experience, and coaching style—and why the right coach-athlete relationship is about more than simply assigning someone a training plan. Mark and Danny also discuss how those relationships can evolve over time and why changing coaches can sometimes be a healthy part of an athlete’s development. The conversation then shifts to adding training volume while reducing injury risk, including the role of sleep, life stress, cross-training, varied terrain, recovery, and gradually increasing training load. Mark also shares how serious health setbacks changed his own relationship with running and taught him to value adaptability, gratitude, and simply being able to train. They close with a practical discussion about fueling for half marathons and marathons, including practicing nutrition during training, hydration, gels, drink mixes, and finding what works for the individual athlete. Finally, Danny and Mark look at the positive and negative impact social media can have on runners—and why athletes should question what they see instead of assuming every training trend applies to them. In today's episode, you will hear about such topics as: Finding the Right Coach-Athlete Fit Adding Mileage and Reducing Injury Risk Fueling and Hydration for Distance Running Social Media's Impact on Runners Reach out to Mark Spewak: Email: [email protected] Spewak Training Website:https://spewaktraining.com/ Reach out to Danny Stults: Instagram:https://www.instagram.com/dstults_._/ Website:https://spewaktraining.com/danny

In this episode of the Spewak Training Podcast, Danny Stults continues the “Steady State Running” series with Spewak Training owner Mark Spewak for the first part of a listener Q&A covering training, coaching, race preparation, and the current state of professional running. Mark and Danny start with one of the broadest questions in running: how do you actually improve? They discuss why consistency matters more than occasional high-mileage weeks, how runners should build volume gradually, and what everyday athletes can learn from professional runners without simply copying elite training. They also explore what makes a good coach, including adaptability, communication, long-term development, and genuinely believing in an athlete. The conversation then turns to proper warm-ups for workouts and races, from dynamic movement and easy running to drills, strides, shakeout runs, and preparing the body for harder efforts. Mark and Danny close Part 1 with a lighter debate over Jakob Ingebrigtsen vs. Josh Kerr and what makes their rivalry—and the current era of professional distance running—so entertaining.In today's episode, you will hear about such topics as: Consistency and Long-Term Running Improvement What Makes a Good Running Coach Workout and Race-Day Warm-Ups Jakob Ingebrigtsen vs. Josh Kerr In today's episode, you will hear about such topics as:\ - Consistency and Long-Term Running Improvement - What Makes a Good Running Coach - Workout and Race-Day Warm-Ups - Jakob Ingebrigtsen vs. Josh Kerr Reach out to Mark Spewak:Instagram:https://www.instagram.com/marketmilestl Email: [email protected] Spewak Training Website:https://spewaktraining.com/ Reach out to Danny Stults: Instagram:https://www.instagram.com/dstults_._/ Website:https://spewaktraining.com/danny

In this episode of the Spewak Training Podcast, Mark Spewak sits down with Caroline Goldberg, a former high school and Denison University runner who was diagnosed with Type 1 diabetes after fainting during a collegiate cross-country race, initially being told endurance sports were too dangerous. Caroline shares how she learned to keep running through planning and trial-and-error, later training for major marathons and joining Beyond Type 1 for the New York Marathon after struggling to balance fueling and blood sugar. She explains why she started creating running-and-diabetes content to fill a gap online, describing the daily decision fatigue of managing an insulin pump and continuous glucose monitor during long runs and races. Caroline discusses mindset, resilience, and reframing big races like the Chicago Marathon as a celebration. In today's episode, you will hear about such topics as: Meeting Caroline Through Coffee Denison and Early Symptoms Diabetes Decisions on Long Runs Mindset and Resilience Follow Caroline Goldberg:Instagram and TikTok at Carothon (C-A-R-O underscore T-H-O-N). Reach out to Mark Spewak: Instagram:https://www.instagram.com/marketmilestl Email: [email protected] Spewak Training Website:https://spewaktraining.com/

In this episode of the Spewak Training Podcast, host Mark Spewak talks with longtime Spewak Training athlete Alana Shain, joining virtually from the Bay Area, about her path from being a collegiate D3 softball player at Williams College who disliked running to becoming a committed runner during COVID after her gym closed. Alana shares how a virtual half marathon sparked her love for the sport, led her to chase goals like a sub-two half and a Boston Qualifier, and eventually brought her into the Bay Area’s USATF Pacific Association racing scene with cross country, track, and road racing through teams like Oakland Track Club and a women’s club. She discusses balancing training with life as a physician, mom, and wife, the value of community and racing skills, and a “bounce back” mindset that helps both in running and work.In today's episode, you will hear about such topics as: Virtual Connections and Balance Scheduling Runs as a Busy Mom Doctor Bounce Back Mentality in Racing Bounce Back Mentality in Racing Follow Alana Shain: Strava: Alana Shain Reach out to Mark Spewak: Instagram:https://www.instagram.com/marketmilestl mail: [email protected] Spewak Training Website: https://spewaktraining.com/