In this episode, we dive deep into the critical logistical pillars of marathon success that go beyond simple aerobic fitness. If you want to avoid hitting the wall at mile 20, you need to master your fuel, gear, and recovery. The Carbohydrate Bottleneck: Why the marathon is as much a fuel management test as it is an aerobic one, and how burning through glycogen leads to the dreaded late-race bonk. Proactive Fueling Targets: Moving past outdated advice to embrace modern research supporting 90 to 120 grams of carbohydrates per hour for trained athletes. Dual-Source Carbohydrates: Why combining glucose (maltodextrin) and fructose in a ~1:1 ratio uses complementary intestinal transporters (SGLT1 and GLUT5) to prevent absorption bottlenecks. Sweat Testing & Sodium Mechanics: How to run a simple 60-minute field test to calculate your individual hourly sweat loss, plus the truth about sodium, cramps, and hyponatremia. Gut Training: Why your digestive system struggles under race-intensity blood flow redistribution, and how to progressively train your gut during long runs. The Three-Shoe Rotation: Breaking down the functional roles of your durable daily high-volume trainers, responsive workout shoes, and race-day carbon super shoes. Taper Science & The Taper Tantrum: Understanding why a taper is about eliminating cumulative fatigue rather than building new fitness, why feeling terrible is normal, and why you must stick to the 21-day rule. Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

unning has a way of meeting us exactly where we are—even when we feel completely broken. On this week's episode of Your Story, Your Why, host Letty Lundquist sits down with close friend and World Marathon Majors finisher Patti Shawber.After losing a decade of her life to severe drug addiction through her 30s and early 40s, Patti woke up one day exhausted and ready for change. After achieving sobriety, she stepped onto a Planet Fitness treadmill in her mid-40s, walking at 4.0 mph for 45 minutes to complete her very first 5K distance. What started as a way to reclaim her health evolved into a global running journey that took her across the world to earn her Six Star World Marathon Majors Medal before turning 60.Patti opens up about channeling the intense energy of addiction into endurance sports, navigating fear and imposter syndrome, balancing competitive goals with aging, and why she holds onto the memory of her lowest moments so she never has to go back.

Welcome back to Part 2 of our Marathon 101 Masterclass series! Following the response to our initial guide, we dive deep into how to structure your training weeks, execute quality workouts, and build a body that holds up under marathon fatigue.In this episode, we cover:Myth Busting & The 80/20 Rule: Why running faster all the time won't make you faster on race day, and how volume builds endurance.Polarized Training: Differentiating hard days from easy days to maximize recovery and efficiency.The 4 Phases of Marathon Training: A step-by-step breakdown from early strides and fartleks to threshold work, peak race-pace sessions, and the taper.Microcycle Flexibility: Adjusting weekly workouts based on recovery needs, age, and individual adaptation.Strength Training for Runners: Essential movements to improve running economy, protect tendons, and maintain posture late in the race.Practical Micro-Habits: Adding light strides and dynamic warm-ups to improve range of motion.Life & Travel Updates:Race week coverage from the TCS Sydney Marathon.Updates on our upcoming running documentary Why They Run, screening this November at IRX in Amsterdam.Resources & Links Mentioned:Learn more about the documentary project: Why They RunConnect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

What happens when a single moment of decision on a family vacation transforms into a million-dollar global movement? In this episode of Your Story, Your Why, we sit down with Julie Weiss—author, runner, and widely known as the "Marathon Goddess". Struggling with midlife depression at age 37, Julie went for a barefoot run along the beaches of Kauai, pledging to turn her life around through movement.After joining the LA Roadrunners and overcoming early race-day mistakes, tragedy struck when her father passed away from pancreatic cancer just 35 days after his diagnosis. Channeling her grief into purpose, Julie set out on an audacious mission: running 52 marathons in 52 weeks while working a full-time job. Now at 121 marathons and having officially surpassed her $1 million fundraising goal, Julie shares her "7 C's to Defy Your Limits" and explains why true fulfillment comes from recognizing your inherent worth right now.Which of Julie’s "7 C's" resonated most with you today? Are you working toward a goal that feels bigger than yourself? Drop a comment on our latest post or leave us a review on Apple Podcasts to let us know!Listen NowEpisode TimestampsKey TakeawaysResources and LinksShare Your ThoughtsConnect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

We spend hundreds of dollars on carbon-plated racing shoes, track every gram of protein, and hit our weekly mileage without fail. But when it comes to the single most critical factor in physical recovery, most runners leave their performance to chance: sleep.In this episode, we sit down with Laura Brewick, Chief Marketing Officer and General Manager at MOLECULE—a sleep technology company backed by a dedicated team of PhD-level scientists focused entirely on foam formulations and athletic recovery. We dive deep into why simply getting "eight hours" isn't enough for distance runners, how thermal regulation and microclimates impact your deep sleep cycles, and the exact presleep habits you can start tonight to wake up ready to perform.Connect with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

Tatiana Rojas was a former gym teacher and long-time social worker in New York when she decided to tackle her first marathon at nearly 50 years old. What started as a decades-long dream watched on television blossomed into a mission-driven journey across the World Marathon Majors. Growing up watching the New York City Marathon, Tatiana always vowed that one day she would cross that finish line herself. After immigrating to the United States and waiting 20 years—unaware that entry required a lottery draw—a casual conversation with a coworker finally set her journey in motion. She applied, won a spot, and finished her debut marathon in 7 hours, 37 minutes, and 11 seconds. That first race was a complete trial by fire. Naive about training, course logistics, and post-race recovery, she spent a full week recovering in bed and declared she would never run another. The pull of the distance proved too strong to walk away from. Tatiana returned to the marathon with structured coaching and a deeper purpose, dedicating her miles to raising funds for Alzheimer’s and dementia research. From there, she committed to the NYRR 9+1 program, kept her momentum through virtual events during the pandemic, and systematically began checking off world majors. Throughout her journey, raising funds for causes bigger than herself became a central pillar. She has raised over $10,000 across various campaigns supporting children and families with disabilities, Catholic Charities, heart disease research, and animal welfare organizations. Just four years after stepping up her structured training, Tatiana completed the Boston Marathon—running alongside her friend Maria Fernanda—to officially earn her Six Star Finisher Medal. Her major marathon achievements include: New York City Marathon: Her foundational race, run multiple times including her debut and post-pandemic returns. Chicago Marathon: Site of her official marathon personal record of 5:48. Berlin & London Marathons: Completed as part of her international major series push. Tokyo Marathon: Completed while raising funds for animal rescue organizations. Boston Marathon: The final piece to lock in her Six Star Finisher Medal. Paris Marathon: Completed during the Olympic year, running the mass participation night marathon. Now turning 66, Tatiana views every mile as an investment in her health, longevity, and vitality. Rejecting the idea that age should dictate limits, she credits running with keeping her prescription-free and deeply connected to a global running community. Her race-day mental strategy relies on positive self-talk—literally speaking to her legs between miles 18 and 23 to overcome fatigue and finish strong. With upcoming plans to run the Sydney Marathon and target the new World Marathon Majors expansion stars, Tatiana continues to prove that passion and persistence have no expiration date. Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

In this episode, we launch our four-part Marathon Masterclass designed to strip away overcomplicated training noise and get back to core physiological fundamentals. Whether you are tackling your first 26.2, targeting a Boston Qualification, or resetting ahead of a new training block, we lay out the exact blueprint for setting up a successful 16-to-20-week macrocycle. We break down the medical and orthopedic reality of tissue adaptation, explain why muscle strength outpaces tendon durability, and outline the pre-block readiness audit every runner should pass before starting Week 1.We also dive deep into the science of the aerobic engine and why 80% of your training volume must feel effortless. Discover how Zone 2 running drives capillary expansion, mitochondrial biogenesis, and fat oxidation—and why falling into the "Gray Zone" (Zone 3) traps runners in cumulative fatigue. Plus, we share half-marathon prediction formulas to calculate a realistic race goal, explore the 3:1 build-to-recovery microcycle pattern, and discuss when it makes sense to work with a running coach.Show Notes & Links Mentioned:Full Article & Breakdown: Read the accompanying guide on MarathonJournal.comPacing Tools: Check your training zones using the VDOT Running CalculatorGet in Touch: Questions or topic requests for Part 2? Email us at [email protected] with Us:Our website: https://www.marathonjournal.comInstagram: https://www.instagram.com/runningpodcastYouTube: https://youtube.com/@marathonjournalFollow us on Strava: https://www.strava.com/athletes/30798607

What happens when a punishment turns into your life’s biggest sanctuary? In this episode of Your Story, Your Why, Letty sits down with Claire Boyce—a stepmom, runner, and Greenville native—to explore how running became her anchor through deep childhood trauma, adoption, and family life. Claire opens up about finding her biological family, creating a harmonious blended household with her stepchildren and their birth mother, and the exact moment at a local Turkey Trot that transformed her mindset from a 3:30 half marathoner into a 1:47 athlete chasing a Boston Qualifier. In this episode, we cover:Turning an elementary school discipline lesson into a lifelong passion Using running to navigate identity and adoption trauma Grace, communication, and community in blended families Shaving over 90 minutes off a half marathon PR Why you should never give up when things get hard Connect with Claire & Upward Running: upwardrunning.com Have a story to share? Visit marathonjournal.com or reach out to Letty directly!

Ever dreamed of crossing a finish line on the Opera House concourse, pacing into an ocean sunset in Ibiza, or running among wildlife on an African safari? In this episode, we’re breaking down 18 ultimate bucket-list destination marathons across the globe! We cover everything from course highlights and iconic landmarks to low-impact pre-race taper activities to protect your legs, plus post-race adventures and spectator vibes for your support crew.🔗 Read the full detailed travel guide and course breakdowns on Marathon Journal: marathonjournal.com/18-bucket-list-marathons

https://marathonjournal.com/2026-tcs-sydney-marathon-guide/ Heading down under for the 2026 TCS Sydney Marathon? Whether you’re chasing an Abbott World Marathon Majors qualification, running your first 42.2K in Australia, or cheering on a runner, executing a seamless racecation requires getting the details right long before you line up!In this episode, we break down our ultimate event blueprint alongside insights from 9 expert contributors—including Race Director Wayne Lardin, Head Coach Ben Lucas, Lead Convoy Controller Michael Young, Olympian Luis Orta, and localSydney tourism experts.We cover major 2026 schedule changes, mandatory gear bagdrop rules at the new Olympic Park Expo, early course quad-savers, biosecurity travel hacks, and Jude O'Shea’s comprehensive Sydney carbo-loading &celebration dining guide!👉 Read the Ultimate 2026 TCS SydneyMarathon Guide: [https://marathonjournal.mag/sydney-marathon-guide-2026] (Insert your website link)00:00- Intro: Sydney Marathon 2026 Overview2:09– What is Different2:59– Race Director Wayne Larden Welcomes the Runners12:19– Sydney Travel Playbook (Visas, What to Declare, etc)17:04– Reminders (Converter Plugs, E-Sims, Bank Stuff, Packing Lists)19:51– How to Deal With Jet Lag21:54– Where to Stay22:56– Expo24:31– Tips from FB Admin Ben Rocke of “TCS Sydney Marathon Support Group 2026”33:55– Tips from TCS Sydney Marathon Head Coach Benjamin Lucas41:42– Course Preview and Walk Through with TCS Sydney Marathon Head Coach BenjaminLucas48:18– Chat with Official Pacer Damon Lynch 59:06– Behind the Scenes with Michael Young, TCS Sydney Marathon Lead ConvoyController1:03:09– Weather Speculations 1:06:44– Chat with ASICS Australia Nathan Pope on Mission, Gear, and Activations1:14:38– Chat with TCS Sydney Marathon Operations Director Simon Bryan on MotionFestival1:22:47– Tourism Chat with Tourism Expert Jude O’Shea on Must-Sees, Should-Sees, andExtras 1:41:34– Foodie Information 1:49:44– Taper Chat with Olympian and iFIT Trainer Luis OrtaTop-TierCarbo-Loading (Book 30–45 Days Out):·      Ragazzi Wine &Pasta (CBD)·      Grappa at The Rocks(The Rocks)·      Neptune's Grotto(CBD)·      Grana(Circular Quay)·      Flaminia(CBD) & Paloo(Freshwater)·      Pellegrino 2000(Surry Hills)·      Totti’s(CBD / Bondi / Rozelle)CasualItalian & Pizza:·      Zia Pina Pizzeria(The Rocks)·      Il Baretto(Paddington)·      Arthur's Pizza(Surry Hills)·      Bill & Toni’s(Darlinghurst)High-EndPost-Race Celebrations & Harbour Views:·      Cafe Sydney(Customs House)·      Canvas at MCA(The Rocks Rooftop)·      Opera Bar& Bennelong(Sydney Opera House)·      Icebergs Dining Room(Bondi Beach)·      Midden by Mark Olive(Opera House)·      Aster Bar(InterContinental 32nd Floor)·      Crown Sydney Barangaroofeaturing Epicurean($110 AUD seafood buffet), Nobu,a'Mare,and WoodcutPost-MarathonPubs & Breweries:·      The Squire's Landing(James Squire) (Overseas PassengerTerminal)·      Fortune of War(Sydney’s Oldest Pub)·      The Glenmore Hotel(Rooftop Harbour Views)·      The Orient Hotel(Historic Pub with Live Music)·      The Doss House(Irish Pub with Live Sunday Tunes)·      Website: marathonjournal.com·      Podcast: Listen on Apple Podcasts & Spotify·      Instagram: @MarathonJournal_If youfound this guide helpful, don't forget to LIKE, SUBSCRIBE,and hit the NOTIFICATION BELLto stay updated on all things distance running!📖 READ THE FULLARTICLE & INTERACTIVE MAPS:⏱️ TIMESTAMPS / CHAPTERS🍝 THE SYDNEY RUNNER'SDINING GUIDE (FEATURED IN THIS EPISODE)🌐 CONNECT WITHMARATHON JOURNAL