Five to ten topics, sometimes about running, with lots of love and enthusiasm and science. We dig deep into training, races, studies, pop culture, and much more! With Megan Roche, M.D. and David Roche!
304. The Art of Steady Running, Pregnancy and Sponsorships, A Shocking TUE Dashboard, Heat and Heart Rate, Post-Exercise Ketones, and Bicarb!
93 hours 31 mins; March 31, 2026
303. The Weird Science of Carb Mouth Rinses, VO2 Max Limits, Fueling for Performance, Cross Training, and Cramp Prevention!
91 hours 50 mins; March 24, 2026
302. Mailbag Episode! The Fastest Shoe, Our Dream Study, Improving Testosterone Levels, Heat Training, Upper Body Lifting, and Lots More
69 hours 54 mins; March 17, 2026
301. What To Do Pre-Race, How Metabolism Works For Athletes, Training Races, Colon Health for Runners, and a Great US Half Marathon Update!
100 hours 46 mins; March 10, 2026
300. A Shocking Disgrace at the US Half Marathon Champs and What Needs To Happen Next, Learning From Elite Cycling Training, and Optimism Science!
89 hours 14 mins; March 02, 2026
299. The Best Underdog Story, LT1 v. LT2 workouts, 3 Tips for Health, Science on Supershoes and Slower Paces, and Structuring Training Weeks!
102 hours 38 mins; February 24, 2026
298. Ultra Training Philosophy, What Shorter Distances Can Learn from Ultras, Black Canyon 100k Records, a Weird Brain Study, and Metabolic Flexibility!
95 hours 38 mins; February 17, 2026
297. Long Runs Explained, The Training Shoe We Love, Black Canyon 100k Predictions, Shockwave Therapy, and Lindsey Vonn’s Courage!
93 hours 7 mins; February 10, 2026
296. How To Use Electrolytes, Zone 2 Problems, Strange VO2 Max Measures, The Weird World of Probiotics, and AI Training Thoughts!
103 hours 40 mins; February 03, 2026
295. Debunking Low Carb Science for Endurance Athletes
85 hours 27 mins; January 27, 2026
294. The Bicarb Revolution, Theory of Doubles, Vitamin D Supplementation, Stairmill Training, and Zone 2 Weirdness!
85 hours 9 mins; January 20, 2026
293. Ultra Runner of the Year Rankings, Unintentional Low Carb Studies, Health Update, Continuous Lactate Monitors, and Blood Tests!
90 hours 52 mins; January 13, 2026
292. The Countdown! Our 10 Most Important Training Studies of the Year
86 hours 35 mins; January 06, 2026
291. The Top 40 Predictions and Hot Takes for 2026!
82 hours 57 mins; December 30, 2025
290. No-Secrets Q+A on Running Form, Heat Training, Uphill Treadmill, Supplement Hypotheticals, Bicarb v. Nomio, Power Meters, and More!
86 hours 2 mins; December 23, 2025
289. Threshold Training Explained, How To Run Strides, VO2 and Longevity, and The Best Story We Have Ever Told!
89 hours 27 mins; December 16, 2025
288. New Study on Kilian Jornet, The Incredible Story of US Skimo, Shoe Review Rant, VO2 Max, and “Hot Girl Sweating”
77 hours 6 mins; December 09, 2025
287. Quad Dipsea Course Record! “No Secrets” on Megan’s Racing, Training, and Postpartum Journey
96 hours 53 mins; December 02, 2025
286. Why Passive Heat May Improve Performance, A Batman Study, Influencers, JFK 50 Mile, and Cool Persistence Hunting Science!
89 hours 5 mins; November 25, 2025
285. The Strange Uncertainty of Hemoglobin A1c in Athletes, Thyroid Function and Fueling, Elevated Heart Rate, and Running Form 101!
89 hours 1 min; November 18, 2025
284. Game-Changing Study on High Carb, Iron Levels and Energy Intake, New World Records, Race Week Nutrition, and Offseasons!
91 hours 30 mins; November 11, 2025
283. Fatigue Resistance in Marathons, High Carb in Road Racing, Science Debate on Ketones, Doubles, and Uphill Treadmill Introduction!
89 hours 49 mins; November 04, 2025
282. Javelina 100! Golden Ticket Back to Western States...With A Twist Ending
94 hours 20 mins; October 28, 2025
281. The Facts on Lead in Protein Powder, 22 Hot Topics in Endurance Sports, Weird Science of MRI Findings, and Increasing Carbs!
86 hours 11 mins; October 21, 2025
280. Science of Energy Availability and Adaptation, “Just Say No To Rhabdo” Runs, Hot Takes on Poles and Active Heat Training, and the Evolution of Taper Theory!
97 hours 16 mins; October 14, 2025
279. Strava v. Garmin Lawsuit, Uphill Treadmill Threshold, New Study on Low Carb v. High Carb (and Caffeine), and Max Heart Rate Problems!
89 hours 12 mins; October 07, 2025
278. The High-Carb Life, The Best Performances (of all time?) at World Champs, Vitamin D Intake Study, Strava’s IPO, and Short-Term Heat Acclimation!
92 hours 42 mins; September 30, 2025
Leadville 100 Documentary “Nothing To Lose” Commentary, Hot Takes, and Behind The Scenes!
66 hours 9 mins; September 25, 2025
277. New Science on Fatigue Resistance, Leadville 100 Documentary, Our Fears About The Enhanced Games, A Cross Training Guide, and Timing of Strides!
98 hours 23 mins; September 23, 2025
276. Run Rabbit Run 50 Mile WIN! Megan’s Nutrition, Training, Mindset, and Journey Through Adversity
97 hours 9 mins; September 16, 2025
275. Why Higher Calorie Needs May Stack Across Training, Heart Rate v. Feel, Muscle and Liver Glycogen, Treadmill Workouts, and Pacing!
85 hours 54 mins; September 09, 2025
274. UTMB Takeaways, How Low Carb Studies Miss the Mark, Passive Heat Training, Engaging the Glutes, and a Supershoe Rundown!
100 hours 2 mins; September 02, 2025
273. Q+A on Leadville 100 Pain Cave, Stealth Mode, Training Changes, Shorter Tapers, Pacing, and Obliterating Yourself (with Love)!
107 hours 13 mins; August 26, 2025
272. Leadville 100 Mile Record, Again! The Full Story of An Impossible Dream Day
110 hours 43 mins; August 19, 2025
271. High Carb and Performance, Wild Science on What Causes Injuries, Bicarb Breakthroughs, Overload Training, and Kilian’s Next Project!
97 hours 18 mins; August 12, 2025
270. Drama at the US Track Champs, Megan's Comeback Race, The Cooling Revolution, Harnessing Supercompensation, and Improving Sleep Before Races!
93 hours 22 mins; August 05, 2025
269. “No Secrets” Q+A on Creatine, What Elite Athletes Do, A Controversial Electrolytes Article, How To Cross Train, and More!
86 hours 49 mins; July 29, 2025
268. The New World of Microintervals, Doping by World Record Holder, "Breakable" Documentary, Ouray 100 Pacing, and a Question on the Afterlife!
103 hours 52 mins; July 22, 2025
267. High Carb in the Tour de France, Our First (and Last?) Bike Race, Speed Endurance Workouts, Blood Panels for Athletes, and Protein/Carbs Study!
96 hours 25 mins; July 15, 2025
266. Wild Results in Speed Endurance Studies, How to Use Bloodwork, On's Trail Supershoe, Tour de France Thoughts, and Strength Work!
97 hours 18 mins; July 08, 2025
265. Western States 100 Failure, Being Human in Public, and Growing the Hard Way
96 hours 28 mins; July 01, 2025
264. Western States 100 Goals, Fears, and Dreams! Plus a Sports Science Study of the Decade!
76 hours 18 mins; June 24, 2025
263. "No Secrets" Q+A on Western States 100 Strategy, Climbing Faster, Passive Heat v. More Training, Weight Vest Use, Life Meaning, and More!
108 hours 38 mins; June 17, 2025
262. Western States Pressure, Passive Heat and Hemoglobin, Using Downhills to Build Strength, New OTQ Standards, and Fueling To Take A Hit!
101 hours 40 mins; June 10, 2025
261. Kilian's Western States Training Video, Jim Walmsley Isn't Racing (!), Weird Broccoli Sprouts Science, and A New Bicarb Gel!
101 hours 19 mins; June 03, 2025
260. Why High Carb Fueling May Improve Body Composition, Controversial News, Weight Vest Warm-Ups, and Workout Intensity!
107 hours 3 mins; May 27, 2025
259. High Carb on a Budget, Western States Uncertainty, How Ketones Might Enhance Recovery, Uphill Treadmill Guidelines, and "Depletion" Runs!
106 hours 51 mins; May 20, 2025
258. Quad Rock 50 Mile Record and the Western States Moonshot! High Carb (150 g/hr), Big Hydration (1 L/hr), and Heat Breakthrough
103 hours 34 mins; May 13, 2025
257. "No Secrets" Q+A on Extreme Carb Totals (200 g/hr!), Minimum Dose Heat Training, Sodium Intake, Speed for Ultras, and Hydration Sensors!
104 hours 53 mins; May 06, 2025
256. High Carb Domination, Steep Races and Vert, Heat Suit Guidelines, Increasing Stride Power, and Kilian’s Western States Prep!
93 hours 47 mins; April 29, 2025
255. The Shocking Shoe Study That Changes Everything, Boston Marathon Reactions, Creatine for Endurance, and Resting Heart Rate!
103 hours 46 mins; April 22, 2025
254. How Heat Training is Changing the Game, Protein Needs for Endurance, VO2 Max Numbers, Workout Success v. "Failure," and What Comes After Disaster!
100 hours 10 mins; April 15, 2025
253. New Science on Protein Needs, Unbreakable 2, VO2 Max Estimates, Carb Loads, Torpedo Bats, and Cross Training Intensity!
98 hours 45 mins; April 08, 2025
252. How Running May Impact The Brain, Plus Q+A on Body Image, Heat Suits, Sweat Testing, and Nose Breathing!
88 hours 32 mins; April 01, 2025
251. Big Alta 50k and The Story Athletes Rarely Tell, Plus Q+A on Kilian to Western States, Bike v. Treadmill, and Sauna v. Hot Tub!
103 hours 11 mins; March 25, 2025
250. The Mystery of Fatigue Resistance, Race Week Feelings, Episode 250 Reflections, Outside Mag Revolt, and Fun Sponsorship News!
84 hours 44 mins; March 18, 2025
249. Heavy Lifting and Fatigue Resistance, Carbs After Exercise, Cramp Prevention, Cadence, and Health in Training!
102 hours 50 mins; March 11, 2025
248. Zone 2 and Why It Matters, Heat Training Questions, Pre-Workout Carbs, and Trail Supershoe Follow-Up!
94 hours 46 mins; March 04, 2025
247. High-Carb and Health, Trail Supershoe Study, Racing Frequency, Pros and Cons of Stretching, and Building Toughness!
100 hours 18 mins; February 25, 2025
246. “No Secrets” Q+A on World Records, Kilian’s Fasted Workout, Health v. Performance, Wild Probiotics Studies, Applying Heart Rate Zones, Zone 2, and More!
95 hours 16 mins; February 18, 2025
245. Why No Record is Safe, Strength Training Science, Plus Q+A on Electrolytes, Realism v. Optimism, Mental Toughness, and More!
99 hours 45 mins; February 11, 2025
244. Why Pressure is Good, The Strange Science of Downhills, Plus Q+A on Ketones, Strides, Weekly Mileage, Anxiety, Going All-In, and More!
97 hours 39 mins; February 04, 2025
243. “No Secrets” Q+A on VO2 Max, Very Hard Workouts, Fueling Easy Days, Iron Levels, Confidence, Genetics, and More!
97 hours 3 mins; January 28, 2025
242. Why Low Carb Doesn’t Work, Plus Q+A on Active Heat Training, Bone Density, Fear Before Big Events, The Trial of Miles, and More!
97 hours 13 mins; January 21, 2025
241. Trail Performance OF THE YEAR?! Plus Q+A on Training Volume, Heat Training, Recovery Days, Bicarb Dose, Fitness Apps, and More!
92 hours 56 mins; January 14, 2025
240. Why High Carb is for Almost Everyone, Improving Zone 2, Wild Study on Easy Training, Honest Western States 100 Thoughts, and a Wahoo Run Treadmill Review!
95 hours 36 mins; January 07, 2025
239. Q+A on Hydration, Ultra Pacing, Protein Intake, Daily Nutrition, Progressive Overload, 2025 Predictions, and More!
79 hours 40 mins; December 31, 2024
238. Q+A on Speed Workouts, Zone 2, Running Cadence, GI Training, Western States 100 Goals, and More!
89 hours 37 mins; December 24, 2024
237. The Wild Connection of Top Speed and Endurance, Plus "No Secrets" on Supplements, Mental Toughness, AI in Sport, and Cold Plunges!
99 hours 11 mins; December 17, 2024
236. "No Secrets" Q+A! Hill Strides, Cramps, Speed v. Volume, Year-Round Heat, and Lots More!
97 hours 59 mins; December 10, 2024
235. Rich Roll Takeaways, Protein and Adaptation, How Heart Rate Zones Vary, and Ketones in Cycling!
89 hours 56 mins; December 03, 2024
234. Ultra Records Getting Demolished, What it Means for The Future of Performance, Energy Availability Study at the Boston Marathon, and Shooting Big Shots!
67 hours 58 mins; November 26, 2024
233. Game-Changing Theories on Fatigue Resistance, Supertrainer Shoe Reviews, Plans for Athletic Breakthroughs, How Carbs are Reshaping Endurance, and NSAIDs in Ultras!
93 hours 34 mins; November 19, 2024
232. 10 Ways We Changed Training for Leadville and Javelina, Love Raging, Ultra Performance Study, Feel v. Heart Rate, and Motivation!
82 hours 3 mins; November 12, 2024
231. New "No Secrets" Q+A on Western States 100, Javelina, High-Carb Fueling, Heart Rate, Heat Training, Improving Speed, Shoes, and More!
122 hours 3 mins; November 05, 2024
230. Javelina 100 Mile Win and Golden Ticket! Science, Dreams, and Belief at One of the Hottest Races Ever
125 hours 33 mins; October 29, 2024
229. Javelina 100 Pre-Race, Norwegian Heat Training, Parker Valby's Game-Changing Contract, New Mitochondria Study, and Improving Bone Density!
89 hours 16 mins; October 22, 2024
228. Heat Suit Training and Limits of Physiology, Heart Rate Guidelines, Why Stomach Training Matters, A Mind-Blowing Marathon World Record, and Wikipedia Rejection!
100 hours 38 mins; October 15, 2024
227. Javelina 100 Training, Science Debate on REDs, Long Zone 2 Efforts, Tadej Pogacar's World-Domination Strategy, and Strava AI!
88 hours 33 mins; October 08, 2024
226. "No Secrets" Q+A! The Wikipedia Controversy, Strides, Singles v. Doubles, Breakthroughs After Layoffs, Ketones, Polarized Training, and Lots More!
105 hours 16 mins; October 01, 2024
225. Kilian's Wild Physiology Data, Tara Dower Sets the Overall AT Record, The Next Race After Leadville, 7 Ultra Logistics Tips, and How Elite Athletes Eat!
96 hours 12 mins; September 24, 2024
224. Post-Run Carbs Science, Vincent's Training to Win UTMB, Supershoes Power Ranking, Biking for Runners, and The Fastest US Race Ever!
96 hours 19 mins; September 17, 2024
223. Leadville Strength Work, The Next Frontier of Sodium Bicarbonate, Adaptation Fueling, Kilian's Epic Adventure, and New Contraceptives Study!
93 hours 51 mins; September 10, 2024
222. History at UTMB, Leadville 100 CR Spicy Questions, The World's Greatest Sports Headline, Post-Run Uphill Treadmill, and What We Did To Our Scale!
97 hours 7 mins; September 03, 2024
221. Leadville 100 Course Record Q+A! The "No Secrets" Episode. Telling All on Training, Fueling, Pacing, Mindset, and More!
114 hours 10 mins; August 27, 2024
220. Leadville 100 Mile Record! What Just Happened?! Stories, Lessons, and Gratitude from a Dream Day
121 hours 28 mins; August 20, 2024
219. Kilian Jornet's Training, New Double Threshold Workout Study, Strides Speed Tutorial, The Best Olympics Ever, Unique Glute Engagement, and Hilarious Adversity!
95 hours 28 mins; August 13, 2024
218. Science of Year-Round Heat Training, Tecton 3 Review, New Bicarb Performance Study, Pommel Horse Guy, and Our Favorite Olympics Stories!
88 hours 9 mins; August 06, 2024
217. Microbiome and Performance, Hydration with Electrolytes, Easy and Hard Training Doses, Keeping Running Weird, Sky-High VO2 Max, and Exploring Talent!
102 hours 8 mins; July 30, 2024
216. Using Heart Rate Data, Why Everyone is Faster in Cycling, Strides and Cardiac Output, Fueling Performance Leaps, Sweat Testing, and Hot News!
91 hours 31 mins; July 23, 2024
215. Hardrock 100 Resets What's Possible, Courtney Makes History, Steep Uphill Training, The Cooling Revolution, and a Cycling Performance Mystery!
93 hours 18 mins; July 16, 2024
214. Silver Rush 50 Mile and Getting Back Up, Shoe Hot Takes, Fueling Slower Efforts, Unconventional Tapers, Mount Marathon, and Tour de France Stories!
87 hours 29 mins; July 09, 2024
213. Western States 100 Insanity and How The Sport Has Changed Forever, Why Everyone is Getting Faster, The Biggest Trail Breakthrough Ever, and History at the Olympic Trials!
97 hours 29 mins; July 02, 2024
212. Olympic Trials Stories, Western States Preview, Jim Walmsley's VK, Salty Foods for Training, Broken Arrow Breakthroughs, and Arm Band Heart Rate!
88 hours 37 mins; June 25, 2024
211. Speed for Long Races, Olympic Trials and Western States, vVO2 Workouts, Roger Federer's Speech on Belief, and Bicarb Hacks!
95 hours 19 mins; June 18, 2024
210. Why Strides Work, Supershoe Tech Review for the Trails, History at NCAA Champs, Parker Valby's Dominance, and AI Songs!
94 hours 10 mins; June 11, 2024
209. Love With Limits, Spring Energy's False Nutrition Labels, Kilian's Unmatched Dominance, Running Club Romance, and The Future is Female Coaches!
96 hours 7 mins; June 04, 2024
208. Gel Controversy Grows, Courtney's Nutrition Strategy, Fueling Case Studies, World Record 10k, Trash Talking on the Track, and A Meaning of Life!
95 hours 23 mins; May 28, 2024
207. Core Strength, Controversy in a Gel's Calorie Total, Track Coaching Takeaways, Ketones and Hormones, Big Hope, and Coaching AI!
95 hours 26 mins; May 21, 2024
206. Doing Hard Things, Longevity and Training, Fueling Short Workouts, The Power of Placebo, AI Bots, and Cocodona 250!
