Half Marathon Training Plan Podcast

Why Easy Running Feels Wrong at First

Why does running slower feel so uncomfortable at first? If easy running makes you feel awkward, out of shape, or like you are somehow “doing it wrong,” you are not alone. Most beginner runners accidentally spend every run stuck in the middle: too hard to properly recover, but not easy enough to build a true aerobic base. In this episode, Coach Chris and Coach Maya break down why slower running feels mentally difficult, why pace anxiety holds runners back, and how easy running quietly builds the endurance engine that actually makes you faster over time. We cover: * Why easy running feels awkward and ineffective at first * The “moderate intensity trap” that keeps runners exhausted * How conversational pace training actually improves endurance * Why constantly chasing pace can sabotage progress * How to build confidence while running slower 🔗 Start Here: The Injury-Proof Running SystemDownload our Free 14-Week Training Plan and learn how to build endurance without burnout or injury: halfmarathontrainingplan.com/start [https://halfmarathontrainingplan.com/start] ⌚ Simple Gear Mentioned: Garmin Forerunner [https://amzn.to/4teJQ6A] This has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com [https://halfmarathontrainingplan.com/] for more science-based training guidance.

Shin Splints That Won’t Go Away? Here’s What You’re Missing

Do your shin splints keep coming back every time you start running again? You rest. The pain goes away. You feel good. Then you run… and it comes right back. If that cycle sounds familiar, you are not alone—and you are not doing anything wrong. In this episode, Coach Chris and Coach Maya break down why shin splints (medial tibial stress syndrome) keep returning, and why the common advice to “just rest until it feels better” doesn’t actually fix the problem. We cover: * 🔁 The “injury loop” that keeps runners stuck in recurring pain * 🦴 Why pain going away does NOT mean your tissue is healed * ⚠️ The biggest mistake runners make when returning to training * 🏃‍♂️ A simple, practical system to safely get back to running * ⚙️ How a small cadence adjustment can reduce stress on your shins 🔗 Start Here: The Injury-Proof Running System Download our Free 14-Week Training Plan and get the step-by-step system we use with beginner runners: halfmarathontrainingplan.com/start [https://halfmarathontrainingplan.com/start] 📚 Related Reading: How to Avoid Shin Splints [https://halfmarathontrainingplan.com/injury-prevention/how-to-avoid-shin-splints/] This has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com [https://halfmarathontrainingplan.com/] for more science-based training guidance.

Heavy Legs While Running: Why It Happens (And How To Fix It)

Why do your legs suddenly feel heavy during a run—even when your fitness is improving? This is one of the most frustrating and misunderstood experiences in running. One minute you feel smooth and in control… and the next, your legs feel like bricks. This episode is grounded in exercise physiology and real-world training principles. In this episode, Coach Chris and Coach Maya break down exactly why this happens—and how to fix it. We cover: * ⚡ How glycogen depletion impacts muscle force and perceived effort * 💧 Why electrolyte imbalance (especially sodium) disrupts muscle contraction * 🧠 The role of neuromuscular fatigue and the brain’s “central governor” * 🔧 A simple system to prevent heavy legs before, during, and after your runs 🔗 Start Here: The Injury-Proof Half Marathon System Download our free 14-week training plan and learn how to structure your training, fueling, and recovery: halfmarathontrainingplan.com/start [https://halfmarathontrainingplan.com/start] 📚 Learn More: * How to Avoid Shin Splints [https://halfmarathontrainingplan.com/injury-prevention/how-to-avoid-shin-splints/] * Fueling Long Runs [https://halfmarathontrainingplan.com/nutrition/fueling-long-runs/] * Electrolytes for Runners [https://halfmarathontrainingplan.com/nutrition/electrolytes-for-runners/] This has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com [https://halfmarathontrainingplan.com/] for more science-based training guidance.

The Only Running Shoes Beginners Actually Need (And Why $250 Shoes Can Cause Injury)

Do you really need $250 carbon-plated super shoes to run a half marathon? If you walk into a running store and feel completely overwhelmed by the "wall of neon," you are not alone. The running shoe industry wants you to think you are broken so they can sell you an expensive fix. But the truth is, the wrong "advanced" shoe can actually contribute to shin splints and knee pain. This episode is grounded in sports biomechanics research and real-world training data. In this episode, Coach Chris and Coach Maya cut through the marketing hype to tell you exactly what kind of shoes a beginner needs — and what you should completely ignore. We cover: * 👟 Why carbon-plated race shoes can increase injury risk for beginners. * 📉 The "Stability vs. Speed" debate (and why boring shoes win). * ⚙️ How increasing your cadence does more for your knees than any shoe. * 💰 The "2-Week / 20-Mile" break-in rule to protect your race day. 🔗 Start Here: The Injury-Proof Half Marathon System Download our Free 14-Week Training Plan and get the exact gear checklist we recommend: halfmarathontrainingplan.com/start [https://halfmarathontrainingplan.com/start] 📍 The "Boring but Safe" Daily Trainers We Recommend: * Brooks Ghost [https://amzn.to/4m11Y1W] * Saucony Ride [https://amzn.to/4tgXkPK] Read our full guide to the best running shoes for half marathon beginners [https://halfmarathontrainingplan.com/gear-reviews/best-running-shoes-for-half-marathon-beginners/] This has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com [https://halfmarathontrainingplan.com/] for more science-based training guidance.

Why Treadmill Running Feels Easier (And How to Transition Outside Without Injury)

Why does running outside feel so much harder than running on a treadmill? If you’ve ever felt strong indoors but struggled the moment you hit the pavement, you’re not imagining it. The difference isn’t mental — it’s physiological and biomechanical. In this episode, Coach Chris and Coach Maya explain exactly why treadmill running feels easier, what changes when you move outdoors, and how to transition safely without injury. We cover: * 🏃 Why treadmill running often feels easier (and the science behind it) * ⚙️ The biggest difference: posterior chain demand outdoors * 📉 How cadence and stride change when you leave the treadmill * ⏱️ The pacing mistake almost every runner makes outside * ⚠️ Why the first 2–3 weeks outdoors carry the highest injury risk * ✅ A simple, step-by-step plan to transition safely This episode is especially helpful if you're coming off a winter of treadmill training or preparing for an outdoor race. 🔗 New to the podcast? Start here → The Injury-Proof Half Marathon System [https://halfmarathontrainingplan.com/start] 📚 Helpful Resources: * How to Avoid Shin Splints [https://halfmarathontrainingplan.com/injury-prevention/how-to-avoid-shin-splints/] * Why Consistency Beats Motivation in Half Marathon Training [https://halfmarathontrainingplan.com/mindset-motivation/consistency-in-running-training/] 📘 Want the full system step-by-step? It’s built directly into the Half Marathon Training Plan book [https://www.amazon.com/dp/B0GH18WQGT] (Kindle & Paperback). This has been a production of the Half Marathon Training Plan Podcast. Visit HalfMarathonTrainingPlan.com [https://halfmarathontrainingplan.com/] for more science-based training guidance.