The RunDot Running Podcast

Most RunDot workouts are built around your personalized training zones (calculated directly from your run test results), but what do Zones 1 through 3 actually mean for your training and performance? Coaches Ryan Tibball and Elizabeth James join us to break down the purpose and impact of these foundational run zones. We discuss how each zone should feel, what’s happening physiologically as your body adapts, and why staying in the right zone matters more than you think. You’ll also hear practical strategies for pacing, monitoring effort, and avoiding the common mistakes athletes make in both training and racing. If you’ve ever wondered whether you’re truly running “easy” enough in Zone 1, maximizing efficiency in Zone 2, or properly executing steady efforts in Zone 3, this episode will give you the clarity and confidence to nail your workouts and get more from every mile.

We all know sleep is critical for performance and recovery but how do we actually get better at it? In this episode, Sleep Is A Skill creator Mollie Eastman join hosts Vanessa Ronksley and Carrie Tollefson to break down how to improve your sleep in practical, actionable ways. We cover what sleep really does for the body, how much you need, and how it directly impacts performance and recovery. Then we get into the details that matter most: optimizing your sleep environment, choosing the right equipment, and understanding how nutrition, supplements, and tracking devices can either support (or sabotage) your sleep. This episode won’t put you to sleep, but it will inspire you to start treating sleep like the performance tool it truly is and unlock gains you may be leaving on the table.

Balancing parenthood and run training is no easy feat. In this episode, we’re joined by new mother runners Amanda and Kate, along with their coach, Brady Hoover, to explore the realities of running through early parenthood. Amanda and Kate share their journeys from family planning and pregnancy to childbirth and returning to training, while Brady offers expert insight into how he adapts their training through each stage of life. With the support of RunDot, Amanda and Kate are building strength, finding balance, and gearing up to crush their 2026 goals.

RunDot coach Nolan McKenna is fast, world-class fast. Nolan recently qualified to represent Team USA at the Ultra Marathon World Championships in New Delhi, India, and he joins Carrie to share his journey to the global stage. From his early days as a collegiate runner training largely on his own to discovering RunDot and completely transforming his approach, Nolan explains how smarter training helped him chase big goals while staying healthy. He also opens up about navigating elite training and coaching while welcoming his first child, and how he balances it all. Nolan offers practical advice for ultra runners on adapting RunDot workouts for longer distances, and by the end of this episode, you’ll be cheering him on as he represents Team USA (and RunDot) on the world stage and beyond.To support Nolan's journey to India you can contribute here: https://www.gofundme.com/f/help-nolan-represent-team-usa-at-50k-worlds

The best way to conquer a marathon is to break it into manageable chunks and that’s exactly what we’re doing this week. With marathon season right around the corner, the RunDot Podcast welcomes Dave Levine, Head Coach of the LA Road Runners. Dave has coached runners and triathletes for nearly 20 years, authored The Complete Idiot’s Guide to Marathon Training, and crossed the finish line of more than 30 marathons himself, so he’s got the experience, wisdom, and stories to prove it. From avoiding the classic mistake of starting too fast, to surviving the dark, grinding miles late in the race, and finally finishing strong, this episode covers everything you need to confidently approach your next marathon.

RunDot workouts are crafted to be fun and easy to follow, but even still, the more time you spend with RunDot the more you learn "tricks of the trade" that help optimize your sessions. Today, Long time TriDot/RunDot athletes Andrew Harley and Vanessa Ronksley share ten big tips to help you get the most out of your RunDot training. From executing each workout correctly and understanding the metrics, to optimizing your calendar and scheduling your races, they break it all down. By familiarizing yourself with the RunDot settings, you’ll set yourself up for long-term health, consistent progress, and the confidence to trust the process. Just run, enjoy the journey, and watch your fitness soar. After this episode, you’ll know exactly how to make RunDot work for you, and have fun doing it!

Race morning sets the tone for your entire day so starting with a positive mindset and a simple, reliable routine can make all the difference. Coach Ben Sommerville joins Carrie Tollefson to break down every step of race day prep. They share their personal routines: when they wake up, what they eat and drink, and the snacks they rely on before the gun goes off. They’ll even dig into the details, including how to time pre-race bathroom stops, what to wear on those chilly mornings, and how to structure and time your warm-up for maximum execution. Have a later start time? No problem! They’ve got tips for adjusting your routine so you can perform your best at any hour. This episode is packed with practical advice to help you navigate the emotions of race day, ditch the stress, and embrace the excitement!

Inspired by the passion many runners have for shopping, we proudly present the official 2025 RunDot Podcast holiday gift guide! Whether you are a new or seasoned athlete, getting new gear or replacing something old, our team has ideas for you! Coaches Annette Lee, Brady Hoover, and Ryan Tibball join host Carrie Tollefson to share their favorite gift ideas for any athlete across multiple budget amounts. From running lights and jackets to footwear, recovery tools, coaching, and even race entries; after listening to this you will have a plentiful wish list!

Let’s be honest, most of us aren’t natural runners with perfect form. It’s something we have to work on and continuously refine. This week, we’re joined by Bobby McGee, a legendary run coach with over 40 years of experience working with athletes of all levels, from high school runners to Olympic medalists and World Champions! Bobby recently launched RunForm, a 12-week program designed to help runners transform their form and unlock their full potential. In this episode, we break down the four pillars of RunForm, explore real-world examples, and share practical tips you can apply to your own running. Bobby also shares powerful stories and insights from his decades of coaching, lessons that’ll definitely give you something to think about (and try!) on your next run.

Pace, power, and heart rate are three popular metrics that shape how we train. But do you know when to pace your run with each one? Coach Elizabeth James joins Carrie to unpack how to monitor your effort effectively and get the most from your workouts. Together, they’ll explore the pros and cons of each metric, explain how RunDot utilizes each, and share tips for choosing the right wearable to track your performance. The duo will also discuss the value of running by good ole fashioned RPE (Rate of Perceived Exertion). Tune in to learn how training with the right metric can help manage fatigue, improve recovery, and make steady, consistent progress toward your goals.

Ever wondered how long your longest run should be before race day? Should you go the full distance or is that overkill? In this episode, guest host Andrew Harley teams up with Coach Brady Hoover to break down everything you need to know about long runs. They’ll cover what happens in your body during those longer sessions, how to get the most out of them, and the best ways to recover so you’re ready for more. Tune in for expert advice, real-world examples, and practical coaching tips that’ll help you make every mile count.

It’s the age old runner’s debate: should you train by time or by distance? This week, Coach Ryan Tibball joins the show to unpack which method works best, and when each approach is most beneficial. Drawing from RunDot’s time-based training philosophy, Ryan breaks down why training by time can lead to long-term success and how to make the most of it. We dive into practical tips for adapting time-based training to group runs, when it’s okay to break the rules and run for distance, and even what to do when your watch ends on that annoying .99 of a mile. Whether you’re a new runner or a seasoned pro, this episode is packed with valuable insights on how time-based training can change the way you run.

With so many running shoes on the market, finding the right pair can be overwhelming, and once you do, it’s hard to let them go. But wearing the same shoe every run means it breaks down faster, which is why building a solid shoe rotation is key. In this week’s episode, Carrie sits down with running coach Brady Hoover to dive into the strategy behind rotating your running shoes. How many pairs do you really need? How different should they be? We explore the benefits of rotating shoes, what to look for when buying new ones, what those shoe categories actually mean, and Brady even shares expert tips for choosing the right shoes for your unique feet. Whether you're a beginner or a seasoned runner, this is a must-listen!

In this special TriDot and RunDot crossover episode, Andrew and Carrie are joined by Predictive Fitness CEO Jeff Booher.  The three of them explore how TriDot and RunDot are revolutionizing training for triathletes and runners. Jeff shares his journey as both an athlete and coach; explaining how his own athletic ambitions inspired the tech breakthroughs that power TriDot & RunDot. Jeff explains the role AI plays in endurance training and breaks down the four phases of training design. We'll meet the purpose-built FitLogic Intelligence Engine that sets TriDot and RunDot apart from other "AI" training platforms; And learn more about the role of a human coach in the modern sporting landscape.  Packed with insights and personal stories, this episode will leave you inspired and convinced that FitLogic, TriDot, and RunDot are game-changers in endurance training.

In this official launch episode, RunDot Podcast Producer Andrew Harley introduces us to the voice of the RunDot Podcast: Olympian and running icon, Carrie Tollefson. Together, they dive into the story behind RunDot: how it was created, why it matters, and what makes it a game-changer for runners of all levels. Andrew shares what kind of run coaching listeners can expect to hear from future podcast episodes and Carrie offers what she hopes to bring to the show as it’s host. They also talk about Carries show “C Tolle Run” where she interviews the top names in running. So be sure to hit subscribe and fire up each RunDot Podcast episode as they drop every single week.