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

  
  

• Instagram: https://www.instagram.com/runningpodcast

  
  

• YouTube: https://youtube.com/@marathonjournal

  
  

• Follow us on Strava: https://www.strava.com/athletes/30798607

Why You Should Listen:Important Housekeeping:Connect with Us:

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.

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  The World Major Journey: Why the race moved to May and what the candidate status means for runners.

  
  

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  Logistics & Arrival: Navigating CPT, currency tips for the South African Rand (ZAR), and why you must stay alert because they drive on the left.

  
  

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  Race Weekend Essentials: A full guide to the DHL Stadium Expo, the two-start system, and the critical five-wave start process.

  
  

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  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.

  
  

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  Cape Town Culture: Expert culinary tips on the "Gatsby" and smashburgers, plus safety protocols and the "5-meter wildlife rule".

  
  

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  Community & Parties: Where to find the best shakeout runs and after-parties with local crews like The Nine Four and Community Track Club.

  
  

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  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.

  
  

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  Our guests this episode: * Caitlyn Choi Hood: Official Ambassador and community leader.

  
  

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    Jade Jacobs: Official Ambassador and local culinary guide.

    
    

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  Official Race Website: https://capetownmarathon.com/

  
  

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607

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  The Nine Four: @theninefour

  
  

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  Community Track Club: @communitytrackclub

  
  

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  Must Love Hills Run Crew: @mustlovehills_runcrew

  
  

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  Slow and Steady CPT: @slowandsteadycpt

  
  

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  Running Late Club: @runninglateclub

Episode HighlightsImportant InformationConnect with UsLocal Run Crews to Follow

In this episode of the Marathon Running Podcast, we sit down with veteran endurance specialist Coach Todd to tackle the "cram session" of marathon preparation. We ask the hard questions: When is it officially too late to start training? How do you pivot when a Wisconsin winter or a lingering injury sidelines your progress? We tease the specific "red flags" that mean you should pull the plug and the "predictor workouts" that prove whether your sub-4:00 goal is a reality or a risk.

Why You Should Listen: Learn how to pivot your strategy when you're undertrained and how to avoid the mismanagement of common running injuries.

Our guest this episode: Coach Todd (Smart Approach Training)

• Facebook: Smart Approach Training

• Instagram: @RunCoachTodd

Connect with Us:

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607

Is every step you take a "withdrawal" from your joint bank account? In this high-stakes episode, Letty and Ryan tackle the 4 Most Googled Questions of 2026 and burn the old rulebook to the ground.

We dive into the mind-blowing MRI research that proves running doesn't thin your cartilage—it can actually make it thicker and stronger. Ryan breaks down the "Thicker Cartilage Paradox" and the "Sponge Effect" that keeps your joints oiled, while Letty discusses the 120g carb-loading revolution and her final preparations for the Boston Marathon.

If you’ve been running in fear of injury or hitting the wall, this episode is your biological wake-up call. Your body isn't a machine that wears out; it’s a system that levels up.

In this episode:

• The Hypertrophy Reveal: Why runners' knees often look healthier on an MRI than non-runners'.

• The 120g Carb Ceiling: the new gold standard of fueling.

• The 50mm Stack Height Trap: Is your "super-shoe" sabotaging your stability?

• Heavy Lifting for Speed: Why the strongest runners are becoming the fastest runners.

• Boston Updates

Stop guessing. Start adapting.

Get the full research links and the Boston Marathon event schedule at MarathonJournal.com.

In this episode of the Marathon Running Podcast, we dive into everything you need to know for the historic 130th running of the Boston Marathon in 2026. Host Letti Lundquist breaks down the evolution of the race from its 1897 roots to the modern-day "Mecca" of marathons. We explore the high-stakes qualifying standards, the unpredictable New England weather patterns, and the "victory lap" atmosphere of the surrounding race weekend.

We also feature a deep-dive technical course review with Coach Kristen, specifically focusing on how to survive the punishing opening downhill miles without "trashing" your quads before you hit the hills. Finally, we provide the essential 2026 updates, including the shift to a six-wave start and the exact mile markers for on-course fueling.

Why You Should Listen:

• Tactical Analysis: Learn how the new wave starts will affect course congestion and your personal start time.

• Fueling Map: Exact locations for Maurten Gel stations (including caffeine vs. non-caffeine).

• Logistics Mastery: A step-by-step guide to Gear Drop at Boston Common and the Athletes’ Village in Hopkinton.

• The Social Map: Insights into the 2026 "Pop-up" culture on Boylston and Newbury Streets, including track relays and brand activations.

Our guest this episode: Coach Kristen (Course Strategy Specialist)Connect with Us:

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607

We sit down with James McKirdy, founder of the coaching collective McKirdy Trained, to pull back the curtain on what it actually takes to produce elite-level results without the "bogus" cookie-cutter methods saturably found on social media.

We dive deep into the thrilling 2026 Los Angeles Marathon finish where McKirdy athlete Nathan Martin secured a victory by a razor-thin 0.01 seconds. James breaks down the tactical brilliance behind Nathan’s performance—specifically how he executed a masterful negative split (dropping from a 5:02/mile to a 5:00/mile close) despite the grueling Michigan winter and hilly LA course.

We also explore the viral story of Daniel Mesfun at the Dublin Marathon. James explains why Daniel’s decision to literally stop and run backward for a dropped hydration bottle wasn't a mistake, but a calculated execution of the McKirdy fueling philosophy. From "gut training" to the specific electrolyte needs of different athletes, this episode is a masterclass in the intersection of sports science and human psychology.

Updates and expert insights to keep you informed on the latest in running and competitive sports.

• The "Anti-AI" Approach: Discover why James believes human relationship and "pencil, not ink" adjustments beat automated training plans every time.

• Negative Splitting 101: Learn the physiological "tells" in training that indicate if you are actually ready to chase a specific marathon goal.

• The Nutrition Audible: Get the hard rules on why McKirdy athletes "never skip fuel" and how to train your stomach to handle 100+ calories every 15–20 minutes.

• Coaching the "Underdog": James shares stories of athletes ranging from 5-hour marathoners to 69-year-olds running faster than they did 20 years ago.

Our guest this episode: James McKirdy | McKirdy Trained Website 🔗

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

Why You Should Listen:Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, we dive into the role of AI in marathon nutrition. I sit down withregistered dietitian and endurance nutrition expert Alex Larson, founder of Alex Larson Nutrition (you can find her at https://alexlarsonnutrition.com/) to discusshow AI tools are shaping the way runners fuel their bodies—and where they canquietly sabotage performance.

We cover real-world examples of AI missteps,including underfueling, medical contraindications, and the limits of automatedmeal plans. Alex shares actionable insights on how marathoners can combine AI with human expertise, improverecovery, and maintain confidence in their fueling strategies. If you want tostay ahead of the curve in marathon training and learn how to make technologywork for you—not against you—this episode is packed with expert guidance andpractical tips.

Why YouShould Listen:

· Learn how AI can help or hinder marathonnutrition

· Discover common fueling pitfalls and how toavoid them

· Get expert advice on combining technology withhuman insight for optimal performance

Ourguest this episode:
Alex Larson, Registered Dietitian & Endurance Nutrition Specialist | AlexLarson Nutrition

🔗Connect with Us:

· Our website: https://www.marathonjournal.com

· Instagram: https://www.instagram.com/runningpodcast

· YouTube: https://youtube.com/@marathonjournal

· Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode we are trying something different. We are taking a deep dive into the current state of the marathon. We talk about what is going on currently, including all the controversies. LA marathon's 18 mile marathon distance, the LA marathon finish and unfortunate events of their racers being led of course. We talk about Kipchoge running Cape Town, Shanghai being on schedule for becoming a world major, Sebastian Sawe vs. Kiplimo at the London Marathon, and so many more things.

🔗 Connect with Us

Our website: https://www.marathonjournal.com

Instagram: https://www.instagram.com/runningpodcast

Follow us on Strava: https://www.strava.com/athletes/30798607