#182 Ryan Smith: How he ran a 2:15 Marathon Debut & OTQ

#182 Ryan Smith: How he ran a 2:15 Marathon Debut & OTQ

Insta360 Deal: WarwickRuns/ https://store.insta360.com/product/go-ultra?utm_term=WarwickRuns&utm_source=AffiliateCenter [https://store.insta360.com/product/go-ultra?utm_term=WarwickRuns&utm_source=AffiliateCenter] 20% off STRAVA annual subscription with code "KRISTIAN" Get Athyx and 10% off with the code MARATHON10: https://athyx.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFpnc3FxTVlvWk04V1BvWjdUdUZUaC1obm11UXxBQ3Jtc0treDh4UmtVaDNta0x1QkdjQkV2Z1hYUVZuc2lldzYzVjFhbF9wWnFtcHY1UjVMckgxbWozYWIyemNDU0V5Nld5dE5EUG5CejlLMnpjLW1OOXlrU1d1aFkxWXRqTXBlUGpYeFQzempSMnB0STVwNHVlRQ&q=https%3A%2F%2Fathyx.com%2F&v=0Gzo-2h_EmU] Get a discount on FlexBeam by using the link below or use discount code "WARWICKRUNS": https://rechargehealthas.sjv.io/55GAPb [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbElfNUc3N1RWS19ydE0xY2N5OGdHVVl1U21SQXxBQ3Jtc0tuSFFGSDdmdER5TVkwVlYyU3pLZ2h2dFpsYUZxSlpNYTdhbG1GejlXRmR5Ul9Yb3N5RUdtZXFRRFVVNHI4Uy1iQUt2WC1IUi1uOUI2LUlwcGVpeE5PZ29JOUxvbmJGWFU0QnllaDRHYjcwU1UxX281WQ&q=https%3A%2F%2Frechargehealthas.sjv.io%2F55GAPb&v=0Gzo-2h_EmU] Welcome back to The Marathon Podcast. On this episode we have Ryan Smith on.   Ryan is a 25-year-old based in Boston who ran a stunning 2:15:52 marathon debut at the Vermont City Marathon, winning the race and, almost as a surprise to himself, securing the Olympic Trials Qualifier (OTQ) standard. A Division 3 college runner who had been steadily chipping away at his PRs in the years since graduation, Ryan's breakthrough came after bouncing back from a stress fracture and committing to a short but smart "mini marathon block." In this conversation, host Kristian digs into what made Ryan's debut so remarkable: lower-than-expected mileage (~75–80 miles/week plus cross-training), a double threshold training approach, intensity controlled by feel rather than heart rate or lactate testing, and the philosophy of always erring on the slower side of effort. Ryan is candid about his injury history, the mental side of racing alone, and what it felt like to cross the finish line not quite believing the clock. ⏱️ Timestamps 1:00:08 | Intro — Episode 182 welcome 1:00:23 | Guest introduction: Ryan Smith 1:02:10 | Conversation begins 1:02:54 | Ryan's background — age 25, Div. III college runner, how he got into running 1:05:58 | What it felt like crossing the finish line with an OTQ in his debut 1:08:20 | How the running world and internet reacted (5–6 million Instagram views) 1:09:00 | Life in Boston as a post-collegiate runner 1:20:00 (approx.) | Stress fracture — coming back from injury 1:30:00 | Decision to move up to the marathon distance 1:31:00 | His first half marathon debut — 65:43 on a hilly course 1:35:52 | Track PRs for context: 14:20 (5K), 30:12 (10K) 1:37:16 | Was he intimidated by the marathon distance? 1:38:07 | Confidence-building 10-mile test run in Washington D.C. 1:54:00 | Advice for new marathoners — patience and race selection 1:55:03 | Training breakdown — base phase: 75–80 miles/week + elliptical doubles 1:57:18 | Double threshold sessions explained — erring on the slower side 1:59:00 | The mini marathon block: 3 weeks at 95–107 miles, then taper 2:00:02 | Long runs and marathon-pace work during the block 2:01:53 | Internal vs. external effort — why he runs workouts slower as he gets faster 2:08:14 | Working with a new coach (Aaron Gruen, 2:09 marathoner) 2:10:01 | Role of cross-training — when to use elliptical vs. all running 2:12:12 | Future goals — Olympic Trials strategy and executing a smart race 2:13:16 | Next up: CIM (California International Marathon / USATF Marathon Champs) 2:14:29 | Vermont was his first marathon race — CIM will be his first real marathon build 2:15:05 | Long-term dream: sub-2:09, World Majors, keep getting faster 2:16:50 | Wrap-up and outro Full video + the Boston 2025 documentary:    / @warwickruns  [https://www.youtube.com/channel/UCsiagyDU4xkfb_1czB1jwEQ] Follow Kristian's journey on Instagram: @warwick.runs

#181 Reflections on The Marathon Podcast: the future of the pod, running tech + changes in race schedules

Insta360 deal: WARWICKRUNS 20% off STRAVA annual subscription with code "KRISTIAN" Get Athyx and 10% off with the code MARATHON10: https://athyx.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFpnc3FxTVlvWk04V1BvWjdUdUZUaC1obm11UXxBQ3Jtc0treDh4UmtVaDNta0x1QkdjQkV2Z1hYUVZuc2lldzYzVjFhbF9wWnFtcHY1UjVMckgxbWozYWIyemNDU0V5Nld5dE5EUG5CejlLMnpjLW1OOXlrU1d1aFkxWXRqTXBlUGpYeFQzempSMnB0STVwNHVlRQ&q=https%3A%2F%2Fathyx.com%2F&v=0Gzo-2h_EmU] Get a discount on FlexBeam by using the link below or use discount code "WARWICKRUNS": https://rechargehealthas.sjv.io/55GAPb [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbElfNUc3N1RWS19ydE0xY2N5OGdHVVl1U21SQXxBQ3Jtc0tuSFFGSDdmdER5TVkwVlYyU3pLZ2h2dFpsYUZxSlpNYTdhbG1GejlXRmR5Ul9Yb3N5RUdtZXFRRFVVNHI4Uy1iQUt2WC1IUi1uOUI2LUlwcGVpeE5PZ29JOUxvbmJGWFU0QnllaDRHYjcwU1UxX281WQ&q=https%3A%2F%2Frechargehealthas.sjv.io%2F55GAPb&v=0Gzo-2h_EmU] Welcome back to The Marathon Podcast. On this episode Kristian talks about his running, reviews some running tech, and shares his thoughts on alcohol and running. Full video + the Boston 2025 documentary:    / @warwickruns  [https://www.youtube.com/channel/UCsiagyDU4xkfb_1czB1jwEQ] Follow Kristian's journey on Instagram: @warwick.runs

#180 Matt Smith: Olympian & Entrepreneur | How to get sponsors as non-elite athletes

20% off STRAVA annual subscription with code "KRISTIAN" Get Athyx and 10% off with the code MARATHON10: https://athyx.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFpnc3FxTVlvWk04V1BvWjdUdUZUaC1obm11UXxBQ3Jtc0treDh4UmtVaDNta0x1QkdjQkV2Z1hYUVZuc2lldzYzVjFhbF9wWnFtcHY1UjVMckgxbWozYWIyemNDU0V5Nld5dE5EUG5CejlLMnpjLW1OOXlrU1d1aFkxWXRqTXBlUGpYeFQzempSMnB0STVwNHVlRQ&q=https%3A%2F%2Fathyx.com%2F&v=0Gzo-2h_EmU] Get a discount on FlexBeam by using the link below or use discount code "WARWICKRUNS": https://rechargehealthas.sjv.io/55GAPb [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbElfNUc3N1RWS19ydE0xY2N5OGdHVVl1U21SQXxBQ3Jtc0tuSFFGSDdmdER5TVkwVlYyU3pLZ2h2dFpsYUZxSlpNYTdhbG1GejlXRmR5Ul9Yb3N5RUdtZXFRRFVVNHI4Uy1iQUt2WC1IUi1uOUI2LUlwcGVpeE5PZ29JOUxvbmJGWFU0QnllaDRHYjcwU1UxX281WQ&q=https%3A%2F%2Frechargehealthas.sjv.io%2F55GAPb&v=0Gzo-2h_EmU] Welcome back to The Marathon Podcast. On this episode, we have Matt Smith from South Africa with us. Matt shocked the world by becoming an Olympian this year, as a cross-country skier who had never tried that sport back in 2022. In this conversation, we talk about dreams, consistency and how to get sponsors as a non-elite athlete.  https://www.instagram.com/mattcsmith Full video + the Boston 2025 documentary:    / @warwickruns  [https://www.youtube.com/channel/UCsiagyDU4xkfb_1czB1jwEQ] Follow Kristian's journey on Instagram: @warwick.runs

#179 Relisten Alfie Manthorpe: The British Runner "Everyone" Is Talking About

How does a runner break through stagnation and start competing at a higher level? In this episode of The Marathon Podcast, Alfie Manthorpe — the British runner everyone seems to be talking about — joins the show to break down his journey, his recent performances, and the training changes that have driven his progress. We talk about Alfie’s background, his experience at altitude in Sierra Nevada, the three key pillars that transformed his running, and how he’s planning to approach the marathon distance this year. We also dig into fueling, easy pacing, self-coaching, and how social media has shaped modern British running culture. A practical, honest conversation for runners looking to train smarter, stay consistent, and take the next step forward. 🎁 Partner Offers Get 20% off a STRAVA annual subscription with code KRISTIAN Save on FlexBeam using this link or code WARWICKRUNS: https://rechargehealthas.sjv.io/55GAPb [https://rechargehealthas.sjv.io/55GAPb] Start your free Musicbed trial: https://fm.pxf.io/kristianwarwic [https://fm.pxf.io/kristianwarwic]k 🕒 Time Stamps 00:00:00 — Host Updates & Podcast Intro  00:07:00 — Sierra Nevada Altitude Camp  00:09:59 — Alfie’s Running Journey  00:12:39 — Breaking Through Stagnation  00:19:53 — The Three Pillars: Fueling, Shoes & Easy Pace  00:21:55 — Fueling & Hydration Fundamentals  00:31:30 — Self-Coaching & Half Marathon Breakthrough  00:35:34 — Social Media & British Running Culture  00:43:47 — Weekly Training Structure & Heat Adaptation  00:50:16 — Strength, Form & 10K–Marathon Crossover  00:56:48 — Altitude Lessons & Norwegian Influences  01:05:47 — Key Takeaways & Performance Lessons Follow Alfie on Instagram: https://www.instagram.com/alfiemanthorpe/ 🎥 Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns [https://www.youtube.com/@Warwickruns] 📸 Follow my training journey on Instagram: @warwick.runs 🎶 Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

#178 Relisten: Herm Runs: making running less intimidating & dealing with insecurities

20% off STRAVA annual subscription with code "KRISTIAN" Get Athyx and 10% off with the code MARATHON10: https://athyx.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFpnc3FxTVlvWk04V1BvWjdUdUZUaC1obm11UXxBQ3Jtc0treDh4UmtVaDNta0x1QkdjQkV2Z1hYUVZuc2lldzYzVjFhbF9wWnFtcHY1UjVMckgxbWozYWIyemNDU0V5Nld5dE5EUG5CejlLMnpjLW1OOXlrU1d1aFkxWXRqTXBlUGpYeFQzempSMnB0STVwNHVlRQ&q=https%3A%2F%2Fathyx.com%2F&v=0Gzo-2h_EmU] Get a discount on FlexBeam by using the link below or use discount code "WARWICKRUNS": https://rechargehealthas.sjv.io/55GAPb [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbElfNUc3N1RWS19ydE0xY2N5OGdHVVl1U21SQXxBQ3Jtc0tuSFFGSDdmdER5TVkwVlYyU3pLZ2h2dFpsYUZxSlpNYTdhbG1GejlXRmR5Ul9Yb3N5RUdtZXFRRFVVNHI4Uy1iQUt2WC1IUi1uOUI2LUlwcGVpeE5PZ29JOUxvbmJGWFU0QnllaDRHYjcwU1UxX281WQ&q=https%3A%2F%2Frechargehealthas.sjv.io%2F55GAPb&v=0Gzo-2h_EmU] Welcome to The Marathon Podcast!  A podcast for established runners, future runners, and people interested in running. In this running podcast, we will mainly focus on everything running. Science, nutrition, training, gear, and much more. When I first created my running platforms, Herm Runs was one of the first people I started following. With a big voice in the running community, I've found his content to be inspiring. Regardless of our different goals as runners, he is very relatable.  In this episode we are talking about how Herm found running, how it has changed his life and how he himself keeps on changing other people's lives with his running content.  Herm recently started working with Adidas, and we are obviously talking about how that came to be and what that is like.  This is one of those episodes where I am really hoping that a lot of people will listen to it, because of the impact it can have.  Start your free Musicbed trial today: https://fm.pxf.io/kristianwarwick Full video + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns  Follow Kristian's journey on Instagram: @warwick.runs  Music from Musicbed: MB01XPYH8ZYENVA MB0133EV2TCQFZY   Full video + the Boston 2025 documentary:    / @warwickruns  [https://www.youtube.com/channel/UCsiagyDU4xkfb_1czB1jwEQ] Follow Kristian's journey on Instagram: @warwick.runs