321. Stop Winging Your Fuel: The Science of Gut Training & Sweat Tech

322. Is RICE Dead? The Truth About Ice, Inflammation & Recovery

For decades, RICE (Rest, Ice, Compression, and Elevation) was the standard advice for treating acute injuries. In this episode, we explore the history of RICE, why sports medicine is rethinking the role of ice, and what current research says about inflammation, healing, and recovery. We discuss the origins of RICE with Dr. Gabe Mirkin, the arguments presented in Gary Reinl's ICED!, the influential PEACE & LOVE framework, and the latest evidence from randomized controlled trials and systematic reviews examining cryotherapy and injury management. Whether you're a runner, coach, or simply interested in evidence-based recovery, this episode breaks down the science behind one of the most common injury treatments in sports medicine. Research discussed: Bleakley et al. (2004), American Journal of Sports Medicine; Bleakley et al. (2006), British Journal of Sports Medicine; van den Bekerom et al. (2012), Journal of Athletic Training; Dubois & Esculier (2020), British Journal of Sports Medicine; Horschig et al. (2024), Journal of Contemporary Chiropractic. Connect with Us: * Our website: https://www.marathonjournal.com [https://www.marathonjournal.com/] * Instagram: https://www.instagram.com/runningpodcast [https://www.instagram.com/runningpodcast] * YouTube: https://youtube.com/@marathonjournal [https://www.google.com/search?q=https://youtube.com/%40marathonjournal] * Follow us on Strava: https://www.strava.com/athletes/30798607 [https://www.strava.com/athletes/30798607]

"Your Story Your Why" - Michelle Perez - Episode 5

When postpartum depression left Jersey City runner Michelle Perez feeling completely isolated, a close friend gave her a simple piece of advice: find time to breathe and enjoy the fresh air. What started as a local 3-mile walk quickly snowballed into a life-altering journey that has now spanned 20 marathons and raised over $14,000 for Team for Kids. Michelle’s story is a beautiful testament to what happens when we stop staring at the clock and start running with gratitude. Dive into our latest segment of Your Story, Your Why to hear how Michelle found her true purpose, her upcoming redemption race at the Berlin Marathon, and why she’s stepping out of her comfort zone to tackle a HYROX competition for lifelong longevity. Connect with Us: * Our website: https://www.marathonjournal.com [https://www.marathonjournal.com/] * Instagram: https://www.instagram.com/runningpodcast [https://www.instagram.com/runningpodcast] * YouTube: https://youtube.com/@marathonjournal [https://www.google.com/search?q=https://youtube.com/%40marathonjournal] * Follow us on Strava: https://www.strava.com/athletes/30798607 [https://www.strava.com/athletes/30798607]

321. Stop Winging Your Fuel: The Science of Gut Training & Sweat Tech

How do you approach your marathon fueling strategy? If you’re like a lot of distance runners, your routine might look something like this: log your long training miles on nothing but water and sheer willpower, and then just pray your race-day gels work. In this episode, Leticia and Ryan sit down with Tasha, an expert from Precision Fuel & Hydration, to break down why a "one-size-fits-all" fueling plan doesn't work, why under-fueling your training blocks holds you back, and how to properly train your gut to handle race-day demands. Whether you're targeting a fall major or gearing up for the Valencia Marathon in December, this episode will completely change the way you look at endurance nutrition. * The Precision Origin Story: How a near-fatal case of hyponatremia (low blood sodium) led founder Andy Blow to pioneer personalized hydration. * Sweat Rate vs. Sweat Concentration: Why your unique sodium loss is genetically determined and stays stable, while your fluid loss changes with the weather—and the massive "heat myth" runners fall into. * Gut Training 101: The step-by-step method to teach your stomach to comfortably absorb 60 to 90 grams of carbohydrates per hour without GI distress. * The Power of Decoupling: Why separating your energy intake (carbs) from your electrolyte intake (sodium) is the ultimate secret to a flawless stomach. * Race Day Logistics: The science behind morning-of sodium preloading to boost blood plasma volume, and how to successfully manage hydration if you don't want to carry a bottle. Connect with Us: * Our website: https://www.marathonjournal.com [https://www.marathonjournal.com/] * Instagram: https://www.instagram.com/runningpodcast [https://www.instagram.com/runningpodcast] * YouTube: https://youtube.com/@marathonjournal [https://www.google.com/search?q=https://youtube.com/%40marathonjournal] * Follow us on Strava: https://www.strava.com/athletes/30798607 [https://www.strava.com/athletes/30798607]

"Your Story Your Why " - Tommie Runz - Episode 4

What happens when you trade addiction and "thirst traps" for 100-mile mountain races and intentional, community-driven content? In this episode, we sit down with Tommie Runz (formerly "Tommy Guns"), an ultra-marathoner, content creator, and founder of PR Project, who is gearing up for the legendary Western States 100 in June. Tommie opens up about his profound journey toward sobriety starting in 2017 and how finding running a year later completely shifted his life's trajectory. From running a 3:13 in his very first marathon to surviving a grueling 340-mile solo trek from LA to Vegas on the Speed Project's OG route, Tommie delivers a masterclass in shifting your perspective, choosing your own suffering, and staying radically authentic in a world full of manufactured content. He also breaks down his strict requirement for brand deals, his goals for the silver buckle, and why he wants you to run across the finish line with him. 🎧 Listen Now Connect with Us: * Our website: https://www.marathonjournal.com [https://www.marathonjournal.com/] * Instagram: https://www.instagram.com/runningpodcast [https://www.instagram.com/runningpodcast] * YouTube: https://youtube.com/@marathonjournal [https://www.google.com/search?q=https://youtube.com/%40marathonjournal] * Follow us on Strava: https://www.strava.com/athletes/30798607 [https://www.strava.com/athletes/30798607]

320. Runnners' Safety Guide (traffic, crimes, animals, and more)

In this episode, we tackle the essential strategies every runner needs to build an invisible armor of safety on the roads and trails. Whether you are running at dawn, hitting remote trails, or navigating busy city intersections, safety isn’t about training in fear—it’s about being proactive. We dive deep into the tactical adjustments that protect your space, from the "360-degree bio-motion rule" for traffic visibility to protecting your situational awareness from being compromised by technology and predictable routines. We also break down real-world protocols for handling high-stress encounters, including how to handle charging dogs, the critical steps to take if you are physically attacked, and how to defend yourself from environmental threats like cumulative UV exposure. Plus, we look at the actual CDC data on wildlife risks—including the surprising stats on rabies in the U.S.—to give you perspective and peace of mind. Tune in to learn how to stay smart, stay sharp, and ensure you always make it back home for your next run. Key Takeaways * Traffic Safety: Never assume a driver sees you. Run against traffic, make direct eye contact at intersections, and use reflective gear on your wrists and ankles so drivers recognize your movement instantly. * Crime Prevention: Ditch noise-canceling headphones for bone-conduction models, vary your training routes to avoid being predictable, and use live-tracking safety features to share your coordinates. * Animal & Environmental Hazards: Never run from a charging dog; stand your ground and use your gear as a barrier. Protect yourself from hidden threats by treating UV rays as a cumulative injury and applying a sweat-resistant SPF 30+ before you head out. Connect with Us: * Our website: https://www.marathonjournal.com [https://www.marathonjournal.com/] * Instagram: https://www.instagram.com/runningpodcast [https://www.instagram.com/runningpodcast] * YouTube: https://youtube.com/@marathonjournal [https://www.google.com/search?q=https://youtube.com/%40marathonjournal] • • Follow us on Strava: https://www.strava.com/athletes/30798607 [https://www.strava.com/athletes/30798607]