The Consistently Good Podcast

Jeff kicks off Season 2 by breaking down how you can run my fastest marathon by starting with an honest audit of injuries, health, and real-life bandwidth. He'll walk through D-I-V-N: Density, Intensity, Volume, and Non-running. Lastly, he covers fueling (carbs/sodium), sleep, strength work, and mindset to stay consistent and keep progressing.00:00 Season 2 Kickoff01:51 Episode Goal: How to Run Your Fastest Marathon Ever04:26 Start With the Big Picture: Health, Injuries & Life Bandwidth09:38 The DIVN Framework Overview31:05 Why Marathoners Need More Volume32:58 Diagnose the Real Problem: Too Many Miles vs Not Enough33:48 Ditch the 10% Rule, Build 3–6% at a Time44:28 In-Run Fueling: Sodium + Carbs, Practice Your Race-Day Math48:17 The Best Recovery Tools You’re Ignoring53:14: Coach’s MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01KT19RRU5XE9

For the season 1 finale of the show, host Jeff Cunningham dives into the intricacies of the success-failure mindset that often prevails in running. Ultimately, Jeff encourages a mindset of continuous improvement and self-compassion, urging listeners to redefine their notions of success and failure in their running journeys.CHAPTERS:00:00 Introduction02:12 The Success-Fail Dichotomy Explained07:07 The Importance of Goal Setting08:44 Realistic Goal Setting and Expectations16:00 Social Media and Goal Setting Pressures22:41 Choosing the Right Race for Your Goals29:43 Adapting to Different Climates for Racing31:30 Training and Preparation: Adherence to Process35:05 Balancing Life and Training38:41 Racing and Competition: Setting Goals50:27 Final Thoughts: Giving Yourself GraceBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberFOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Jeff Cunningham breaks down how money really flows in running—from pros chasing contracts to creators building brands online. He unpacks the evolution from amateurism to influence, the pressure athletes face to perform on the track and on social, and what it all means for the future of the sport.CHAPTERS:00:00 Introduction01:00 Monetization in Running: Influencers vs. Pro Runners04:32 Historical Context: Amateurism in Running07:24 The Shift to Professionalism in Running12:43 The Impact of Social Media on Running21:41 The Reality of Professional Running27:58 Prize Money in Professional Track Meets29:35 The Hardships of Non-Elite Runners32:26 The Life of an Unsponsored Runner34:06 Balancing Influencer and Athlete Roles36:00 The Pressures of Being an Influencer39:46 The Evolution of Running Sponsorships42:47 The Reality of Professional Running48:31 The Future of Running and Social Media56:24 Final Thoughts and EncouragementBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01YAEREAT4EBJ

Jeff breaks down how real teams get built—not by chance, but by clarity, credibility, and commitment. After 24 years of coaching, he shows that cohesion starts with a shared target and relentless communication. He walks through the framework he used at St. Michael’s Catholic Academy and with Bat City Track Club—identify the true needs, set the standard, and lead from the front. When everyone knows the roadmap and buys into the work, a scattered group becomes a winning unit.CHAPTERS:00:00 Introduction00:53 The Essence of Team Building03:16 Rugged Individualism vs. Teamwork06:45 Examples of Pioneering Teams10:46 Identifying Needs and Appetite for Excellence14:22 Building a Relevant and Successful Team22:23 Setting and Achieving Specific Goals29:59 The Importance of Credibility and Competence35:13 Building Credibility and Team Dynamics37:29 Understanding Industry Standards and Peer Review42:29 The Importance of Honesty and Realistic Expectations47:57 Individual Success Leading to Team Success53:02 The Role of Education in Leadership58:33 Playing Favorites and Accountability01:09:31 Establishing and Maintaining a Positive CultureBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01PDWE3BM1O13

Iron deficiency sneaks up on endurance athletes—and I’ve felt it. In this episode, we break down why it happens (diet gaps, sweat loss, foot-strike hemolysis, heavy training) and how to fix it for good. You’ll learn what ferritin and hemoglobin really tell you, why heme iron absorbs differently than plant sources, and when smart supplementation makes sense. Beyond labs, it’s about training wiser, recovering deeper, and fueling with intent—so you stay strong, stay consistent, and keep stacking PRs.CHAPTERS:00:00 Introduction02:20 Cultural Factors Contributing to Iron Deficiency11:49 Scientific Causes of Iron Deficiency14:52 The Importance of Iron for Athletic Performance19:36 Getting Your Blood Tested for Iron Levels22:25 The Role of Ferritin in Iron Storage35:32 Understanding Iron Saturation Levels39:06 Ferritin Levels and Storage Space for Iron41:27 Role of Hemoglobin and Hematocrit in Oxygen Transport51:39 Diet Culture and Iron Deficiency55:06 Supplementation and Managing Iron Levels01:00:45 Concluding Thoughts on Iron and PerformanceBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Today, we explore the intricate world of speed work in distance running. Jeff breaks down the concept of speed work, discusses different training zones, and explains how to build speed in distance runners. With insights into muscle fibers, various paces, and scientific principles, this episode is a comprehensive guide for runners and coaches of all experience levels. CHAPTERS:00:00 Introduction04:05 The Importance of Aerobic and Anaerobic Training09:12 Practical Speed Work Techniques14:26 Fartlek Training Explained25:06 Critical Velocity and Lactate Threshold36:32 Aerobic Threshold and Marathon Pacing39:23 Combining Paces for Effective Training42:57 Specificity in Training51:01 The Role of Mitochondrial Density01:06:09 Avoiding Overtraining and Neuromuscular Fatigue01:12:08 The Art and Science of Coaching01:13:00 Final Thoughts and EncouragementBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this halfway mark of the season, coach dives into the intricacies of selecting races and the critical role of periodization in marathon training. Learn how to avoid common pitfalls like overtraining and understand the importance of integrating rest and variation into your regimen. Whether you're aiming to break personal records or stay injury-free, this episode provides actionable insights to help you be consistently good.CHAPTERS:00:00 Introduction00:25 The Consistently Good Paradox01:13 The Importance of Redundancy in Training03:07 Chasing Goals and Measuring Progress05:17 The Thrill and Risks of the Chase08:58 The Concept of Periodization18:44 The Role of Rest and Recovery24:54 Understanding Training Volume and Intensity29:42 Training Cycles Explained31:12 Off-Season Training Strategies37:01 Strength Training for Runners44:46 Balancing Volume and Intensity52:50 Race Scheduling and Strategy58:26 Invest in YourselfBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode, Jeff is covering the evolution of running technology and its significant impact on the sport. He discusses the advancement of shoe technology, the accuracy of GPS watches, the certification process of race courses, and modern recovery tools like the AlterG treadmill and dry needling. Learn how all these innovations have contributed to faster race times and better performance overall. CHAPTERS:00:00 Introduction01:19 Understanding Race Course Measurements05:27 The Impact of GPS Watches on Race Perception13:14 The Evolution of Running Watches20:32 The Role of Heart Rate in Training31:16 The Importance of Relaxation and Mindfulness32:36 Balancing Technology and Intuition in Running34:43 Revolution in Shoe Technology45:02 Innovations in Recovery and Rehabilitation57:30 The Role of Nutrition in Modern Running59:36 Embracing Modern Running InnovationsBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode, Jeff goes straight into the world of running and endurance sports, tackling commonly held beliefs and separating fact from fiction. From the 80/20 and 10% rules to hydration myths and the best running shoes, Jeff brings science and evidence-based insights to help you improve your performance and training. This one promises to provide laughs, valuable knowledge, and help you become a better runner.CHAPTERS:00:00 Welcome02:15 The 80/20 Rule in Training07:11 The 10% Rule: A Guide, Not a Law13:06 Breathing Techniques:15:45 The Dangers of Overhydration27:24 Choosing the Right Running Shoe34:10 Debunking the Myth: Running and Knee Health43:28 Hydration Myths: Coffee, Tea, and Water52:55 Training Volume: Does High Mileage Cause Injuries?57:53 The Secret to a Strong Finish: Speed Work vs. Aerobic Fitness01:01:48 Everyone is a Runner: Embracing the Runner WithinBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://www.bareperformancenutrition.com/pages/bpn-membership?srsltid=AfmBOorlpjVeag2kkt3eZ5UpWcFA5Bb2v5V_93lmO47Vn_Y8DRdLwDLLBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this second episode of The Consistently Good Podcast, Jeff breaks down why the marathon owns such a deep place in his heart. From its roots in ancient Greece to today’s start lines packed with every kind of runner, the marathon tells a story of grit, culture, and community.He'll cover the barriers and breakthroughs—how coaching, fueling, and even politics have shaped the race. From the first Olympic marathons to the rise of women’s competition and iconic performances that defined eras, these moments show why 26.2 miles continues to inspire.CHAPTERS:00:00 Introduction to the Marathon and Cultural Significance01:52 Why I Love Coaching the Marathon07:36 Economic Impact of Marathons12:24 Historical Origins of the Marathon15:41 Early Olympic Marathons27:04 The 1904 St. Louis Marathon30:16 The Standardization of the Marathon Distance41:30 The Fight for Women's Marathon Inclusion44:02 Progression of Marathon Records51:03 The 1984 Olympics: A Seminal Moment01:04:32 American Marathon Renaissance in 200401:08:57 Modern Marathon Records and Controversies01:16:51 The Transformative Power of MarathoningBecome a BPN member FOR FREE - Unlock 20% off FOR LIFE⁠https://bpn.team/member⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠YouTube: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g⁠JEFF CUNNINGHAM:IG: ⁠https://www.instagram.com/jdcunningham97/⁠BAT CITY: ⁠https://www.instagram.com/batcitytrackclub/⁠This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

On the debut of The Consistently Good Podcast, Jeff sits down with BPN Founder and CEO Nick Bare to talk about what it really takes to build something that lasts. From turning a small supplement company into a world-class fitness brand, Nick shares the lessons that shaped him—servant leadership, humility, and the daily discipline of gratitude and trust in relationships, parenting, and business.This conversation sets the tone for why staying consistently good beats chasing the occasional flash of greatness.CHAPTERS:00:00 Welcome to the Consistently Good Podcast01:41 Fatherhood and Servant Leadership04:28 The Essence of True Leadership11:26 The Importance of Vision17:53 The Marathon Journey: From 3:24 to 2:3933:34 Defining Success Beyond Achievements47:24 The Essence of Trust in Coaching51:41 Humility and Accountability in Training53:47 Balancing Ambition and Life Responsibilities58:39 The Power of Delegation and Team Trust01:05:18 The Importance of Loyalty and Trust01:10:12 The Symbiotic Nature of Mentorship01:21:56 Gratitude and Acknowledging SupportBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YouTube: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: https://www.instagram.com/jdcunningham97/BAT CITY: https://www.instagram.com/batcitytrackclub/This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

As we approach the holidays, it felt vital to get into the studio for a quick coach pep talk. Here's three thoughts as you head into the new year that should challenge you and inspire you keeping your goals on the forefront, but not letting them rob you of the holidays.Become a BPN member FOR FREE - Unlock 20% off FOR LIFE⁠https://bpn.team/member⁠FOLLOW:IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠YT: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g⁠JEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Season 1 kicks off on 9.24.25It’s not about being great once—it’s about being consistently good. Hosted by Jeff Cunningham—BPN Coach, Bat City Running Coach, and former elite runner—The Consistently Good Podcast is built for athletes chasing more than finish lines. This is where endurance meets resilience, mindset drives performance, and training transforms into a way of life. From proven coaching strategies and performance breakthroughs to raw conversations on leadership, family, and faith, Jeff delivers the tools and stories that fuel long-term growth. Backed by the “Go One More” ethos, each episode is designed to help you build consistency, push past limits, and stay relentless in every arena of life.FOLLOW:IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠YouTube: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

It’s not about being great once—it’s about being consistently good. Season 1 kicks off 9.24.25