Marathon Running Podcast by Marathon Journal

315. The Science Behind the Maurten Bicarb System with Josh Rowe

*This episode is NOT sponsored by Maurten* We at Marathon Journal are just very curious about new systems of administration and sciene. In this episode, we sit down with Josh Rowe to explore the science behind the Maurten Bicarb System and why sodium bicarbonate has become one of the most talked-about topics in endurance performance. We discuss: - how bicarbonate buffering works- why acidity contributes to fatigue- the history of sodium bicarbonate in sports science- why traditional bicarbonate caused major GI distress- how hydrogel delivery systems aim to improve absorption and tolerability- what types of runners and workouts bicarbonate may benefit- threshold training, marathon racing, and high-intensity applications -published scientific studies surrounding hydrogel bicarbonate systems- the growing role of delivery science in endurance nutrition This conversation focuses on the physiology, performance science, and practical application behind bicarbonate supplementation—not hype, but the evolving intersection of sports science, engineering, and endurance performance. 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] * Our website: https://www.marathonjournal.com [https://www.marathonjournal.com/] * Instagram: https://www.instagram.com/runningpodcast [https://www.google.com/search?q=https://www.instagram.com/runningpodcast] Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607 [https://www.google.com/search?q=https://www.strava.com/athletes/30798607]

314. Run Stronger, Live Longer: Cracking the Menopause Bone Health Code

In this episode, host Letty sits down with Angela M. Sterious, a dual-certified family and psychiatric mental health nurse practitioner with over 30 years of medical experience, to tackle a crucial but often ignored aspect of women’s health: menopause and its hidden impact on bone density. Angela breaks down the biological changes that occur as women age, highlighting how the dramatic drop in estrogen during perimenopause and menopause leads to rapid bone loss. Designed especially for runners and active individuals aged 35 and up, this conversation sheds light on why early awareness and proactive lifestyle shifts are essential for maintaining a long, thriving "health span". Listeners will learn practical, non-pharmaceutical strategies to protect their skeletal systems, including the critical role of clean nutrition, high protein intake, and targeted vitamin supplementation. Angela explains how the high-impact nature of running, combined with heavy weight training and "exercise snacks" like deadlifts, naturally stimulates bone growth and prevents dangerous fragility fractures. The episode also demystifies hormone replacement therapy, discusses necessary blood work panels, and empowers women to take charge of their health so they can continue running strong for decades to come.

313. The Psychology of Becoming a Runner (Identity, Consistency & Comparison)

In this episode, Letty sits down with Claire Boyce to explore the mental side of running that often gets overlooked. From imposter syndrome and comparison to consistency, burnout, and identity, this conversation goes beyond training plans and pace to uncover what it really means to become—and stay—a runner. They dive into how to handle setbacks, reframe slower seasons, use running as a tool for processing stress, and build a more resilient, flexible mindset that carries over into everyday life. If you’ve ever questioned whether you’re “doing enough” or struggled to stay consistent, this episode will hit home. Our guest can be found here: https://www.instagram.com/upwardsports/ 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] * Our website: https://www.marathonjournal.com [https://www.marathonjournal.com/] * Instagram: https://www.instagram.com/runningpodcast [https://www.google.com/search?q=https://www.instagram.com/runningpodcast] * Follow us on Strava: https://www.strava.com/athletes/30798607 [https://www.google.com/search?q=https://www.strava.com/athletes/30798607]

312. How You Can Use the World Record to Smash Your Next PR

In this episode of the Marathon Running Podcast, Letty and Ryan break down the historic sub-2 hour breakthrough in London and, more importantly, how you can apply those same elite strategies to your own training. We translate the performances of Sabastian Sawe and Yomif Kejelcha into actionable "Middle-of-the-Pack" mechanics to help you become a faster, more efficient runner. We discuss the specific "how-to" steps behind these world records: * Mastering the Negative Split: Why Sabastian Sawe’s 59:01 second half proves that "banking time" early is a trap that depletes your glycogen 30% faster. * The Bicarb Blueprint: How the new "Bicarb System" technology manages muscle acidity (the "burn") and how amateur runners can benefit from high-pH buffering. * Aggressive Fueling: Why the 120g/hour carb standard is the new benchmark and how to "train your gut" to handle more fuel without GI distress. * Mental Drafting & Stretch Goals: How to use "London energy" to reframe your psychological limits and use pace groups to handle the "mental math" of racing. If you’ve been stuck at the same marathon time for years, this episode is your guide to reframing what your body is actually capable of achieving. We move past the flashy headlines to give you the technical gear, fueling, and pacing tips used by the fastest humans on Earth. We are launching a brand-new Thursday segment: "Your Story, Your Why". We are moving beyond the elite news to share the relatable stories of everyday runners in our community. * Want to be featured? Email Letty at letty@marathonjournal.com. * Our website: https://www.marathonjournal.com [https://www.marathonjournal.com/] * Instagram: https://www.instagram.com/runningpodcast [https://www.google.com/search?q=https://www.instagram.com/runningpodcast] * YouTube: https://youtube.com/@marathonjournal [https://gemini.google.com/app/7b0fb51d58726f72?utm_source=sem&utm_medium=paid-media&utm_campaign=bardjuly_enUS_sem7] * Follow us on Strava: https://www.strava.com/athletes/30798607 [https://gemini.google.com/app/7b0fb51d58726f72?utm_source=sem&utm_medium=paid-media&utm_campaign=bardjuly_enUS_sem7] Why You Should Listen:Important Housekeeping:Connect with Us:

311. Cape Town Marathon 2026 - Everything You Need to Know

In this episode of the Marathon Running Podcast, we dive deep into the vibrant world of the Sanlam Cape Town Marathon. We are joined by expert ambassadors Caitlyn Choi Hood and Jade Jacobs, who share their insider knowledge on the "Spirit of Resilience," the best local running crews, and where to find the city's most legendary post-race treats. Whether you are chasing a PB on this fast, scenic course or looking for the perfect safari day trip, we have you covered with the latest updates and expert insights to keep you informed on the latest in running and competitive sports. * The World Major Journey: Why the race moved to May and what the candidate status means for runners. * Logistics & Arrival: Navigating CPT, currency tips for the South African Rand (ZAR), and why you must stay alert because they drive on the left. * Race Weekend Essentials: A full guide to the DHL Stadium Expo, the two-start system, and the critical five-wave start process. * The Course: A play-by-play of the 380m elevation gain and iconic sights like the Mouille Point Lighthouse and the Castle of Good Hope. * Cape Town Culture: Expert culinary tips on the "Gatsby" and smashburgers, plus safety protocols and the "5-meter wildlife rule". * Community & Parties: Where to find the best shakeout runs and after-parties with local crews like The Nine Four and Community Track Club. * Why You Should Listen: To gain a competitive edge with a full course breakdown and local logistical hacks that ensure a stress-free race weekend. * Our guests this episode: * Caitlyn Choi Hood: Official Ambassador and community leader. * Jade Jacobs: Official Ambassador and local culinary guide. * Official Race Website: https://capetownmarathon.com/ [https://capetownmarathon.com/] * 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] * The Nine Four: @theninefour [https://www.google.com/search?q=https://www.instagram.com/theninefour] * Community Track Club: @communitytrackclub [https://www.google.com/search?q=https://www.instagram.com/communitytrackclub] * Must Love Hills Run Crew: @mustlovehills_runcrew [https://www.instagram.com/mustlovehills_runcrew] * Slow and Steady CPT: @slowandsteadycpt [https://www.instagram.com/slowandsteadycpt] * Running Late Club: @runninglateclub [https://www.google.com/search?q=https://www.instagram.com/runninglateclub] Episode HighlightsImportant InformationConnect with UsLocal Run Crews to Follow