For The Long Run

From immigrating to the U.S. at 12 years old to representing Cape Verde at the Olympics, Ruben Sança’s story is one of consistency, patience, and staying in it long after most people step away.Ruben Sança is a Cape Verdean Olympian and elite distance runner who competed in the 5,000 meters at the 2012 Olympic Games in London after previously representing Cape Verde at the 2011 World Championships. He is a former standout at UMass Lowell, earning multiple All-America honors and helping lead the program to conference championships during his collegiate career. Sança holds multiple Cape Verdean national records and has run personal bests of 1:05 in the half marathon and 2:18 in the marathon while competing internationally and across the U.S. road racing circuit. In addition to competing, he coaches athletes and works professionally in leadership roles focused on education and opportunity for students.Ruben talks about how his relationship with running has evolved over time, from thinking he was “running across t

From hitting rock bottom to building a life of recovery through running: Meet John Shep.John is a Canadian ultrarunner, teacher, and host of the Athletics Ontario Running Podcast. He’s also the creator of “Outrun the Darkness,” a project centered around a 142.2K ultra-double, completing the Sulphur Springs 100K and the Ottawa Marathon on back-to-back days to raise awareness for youth mental health.John’s journey into running didn’t start with performance. It started with recovery.After a mental health crisis and disordered eating led to hospitalization, running became a way to rebuild his relationship with himself, with food, and with the world around him. Nearly two decades later, he’s still living what he calls “a life of recovery,” using running as both a tool and a platform.Jon and John dive into:• John’s path from mental health crisis to ultrarunning• the concept of “living a life of recovery”• how running can support, and sometimes challenge, addictive tendencies• “riding the edge of the lightning bolt”

From questioning what’s considered “normal” in professional sport to speaking up about what actually needs to change: Meet Grayson Murphy, a professional runner bringing clarity to conversations around pregnancy, contracts, and what real support for athletes should look like.Grayson is a world champion trail runner and professional athlete who has built her career at the highest level of the sport. But beyond performance, she’s using her voice to challenge long-standing norms around how female athletes are treated, especially when it comes to starting a family. Her perspective is grounded, honest, and rooted in lived experience.Jon chats with Grayson about:• her identity as an athlete and how that’s shifting with pregnancy• why she’s never felt the need to choose just one lane in running• what it’s actually been like to slow down during pregnancy• comparison, expectations, and stepping away from social media• signing a pro contract while pregnant and what that represents• why being supported shouldn’t be seen

From a finance pro who decided to chase what scared him, to a trail runner who's pushed the boundaries to 200 miles: Meet Dom Bubri, who discovered that the most extraordinary transformations happen when you stop thinking and just start running.Dom is a trail and ultra runner who loves the grind of long miles and the clarity that comes from spending time outside. By day, he leads finance teams, but his favorite lessons come from the trail - showing up consistently, embracing discomfort, and playing the long game. Running has shaped how he thinks about work, leadership, and life beyond the finish line. Jon chats with Dom about:his introduction to runningthe transition from road to trail runninggoing from 50K to 100 mileshis winning mental approach getting to the 200 mile race distance Stay connected:Follow Dom:Instagram: https://www.instagram.com/dbubri/LinkedIn: LinkedIn.com/in/dbubriThis episode is supported by:AmazFit Check out the T-Rex 3 and a selection of GPS watches at https://us.amazfit.com/discoun

Nutrition expert Alex Larson reveals how one simple timing shift in daily eating can dramatically transform sleep quality, recovery, and performance for endurance athletes — but most runners are doing the exact opposite of what actually works.Alex Larson is a Minnesota-based registered dietitian who felt her calling the moment she crossed the finish line of Ironman Wisconsin and has leaned into this mission of serving endurance based athletes. She works with endurance athletes on fueling for improved performance and body composition through a flexible eating style. She’s worked with athletes from all over the U.S. and in over 15 different countries and she herself has completed 20+ triathlons including Ironmans and multiple 10K and half marathons. Her clients fall back in love with their sport and life again.Jon chats with Alex about:daily fueling strategies and meal timingpre-run nutrition and carbohydrate intake guidelinesrecovery nutrition and post-workout fueling protocolssupplement evaluation: creatine,

The formula for elite running performance lies in the consistent application of stress and recovery - repeatable things that you can sustain over time.Cliff Pittman serves as the Coaching Development Director for CTS, where he leads the Ultrarunning and Cycling Coaching staff. With a deep passion for ultrarunning and a commitment to excellence, Cliff specializes in coaching athletes at all levels—from beginners to elite runners. Jon chats with Cliff about:• stress and recovery fundamentals• minimum effective dose for training adaptations• subjective feedback vs. objective data analysis• training specificity for race demands and terrain• how to manage life stress as part of your training loadStay connected:Follow Cliff:www.instagram.com/coachcliffpittmanThis episode is supported by:AmazFit Check out the T-Rex 3 and a selection of GPS watches at https://us.amazfit.com/discount/FTLR2026 and use code “FTLR2026” for 10% off.Vacation Races Run where you play and chase the extraordinary. Use code “FTLR” for 15% off

When pro ultrarunner Hayden Hawks faces challenging conditions on the trails, he doesn't just endure them—he transforms them into opportunities for growth, proving that sometimes the hardest moments forge the strongest athletes.Hayden Hawks has been a professional ultra runner for 10 years competing at and winning some of the biggest races in the world. He is sponsored by HOKA, AG1, Precision Fuel and Hydration, as well as many other sponsors. He has also been a huge advocate for helping and building youth group initiatives and inspiring the younger generation around the world, most notably the Trail Fam. Hayden is also a coach with Hawks Running and Centurion Running. He is a father of 2, husband to Ashley Hawks, and loves traveling with his family and being outside as much as possible. Jon chats with Hayden about:balancing competition with being a good person and giving backgradual training progression instead of extreme volume jumpsfueling runs over 90 minutes for better performancemental toughness thr

Legendary ultra-marathoner Pam Reed has a simple solution for people who feel tired: stop sitting and start moving.Pam Reed is an accomplished ultra-runner who has been competing since 1992. She is a hyperactive person who strives to get every moment out of every day, structuring her schedule as full as possible because she considers time the most valuable asset.Beyond racing, Reed directed the Tucson Marathon for 30 years before passing it to Jamil, believing that successful race directors must be hands-on and understand every aspect of event management. She continues racing with a full 2026 schedule and maintains her philosophy of maximizing each day while gradually accepting that recovery takes longer as she ages.Jon chats with Pam about:ultra-running discovery through tennis training and progressionnatural energy and ability to bounce back quicklyheat and cold training strategies with specific tipsTriple Crown achievement: Western States, Hard Rock, Badwaterher winning mental approachStay connected:Follow

After transitioning from oncology physical therapy to full-time running, Rachel Entrekin discovered her true calling was not in conquering traditional hundred-mile races, but in pushing the boundaries of human endurance across multiple days and hundreds of miles.Rachel has been running since 2009, gradually making her way up from road 10ks to multi-day trail races. While born and raised in the southeast US, she currently resides in Colorado, where there is exactly zero humidity. Jon chats with Rachel about:her running journey from college marathons to ultramarathonsthe transition from physical therapy to professional running career200-mile race strategy and mental approach at Cocodonasports nutrition partnership with Precision Fuel and Hydrationphilosophy on process versus outcome-focused racing goalsStay connected:Follow Rachel:https://www.instagram.com/rachel__entrekin/Rachel’s Blog:https://blondeidiotrunning.wordpress.com/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAdGRleAP

There's a common misconception in ultra running that it's all about toughness, but Shea Aquilano believes gentleness is more important.Shea currently resides in Boulder, CO and focuses on ultra-distance trail events. At 24, she is a 2x US Mountain Running team member, and pro runner for Nike ACG. Shea loves a good pickle and has a knack for rationalizing almost any experience into a good one.Jon chats with Shea about:setting intentional pre-race goals and success definitionspursuing longer trail running distances over shorter formatsmoving to Colorado for mountain training opportunitiesjoining supportive running communities and trail teamsmaintaining joy as central motivation in competitive runningStay connected:Follow Shea:https://www.instagram.com/shea_aq/The Trail Team:https://www.trail-team.com/This is episode is supported by:AmazFit Check out the T-Rex 3 and a selection of GPS watches at https://us.amazfit.com/discount/FTLR2026 and use code “FTLR2026” for 10% offPrecision Dial your fueling in thi

From suppressing emotions as a military veteran to finding freedom on Colorado trails, here’s how Jonathan Mejia discovered that running isn't just exercise, it's therapy in motion.He came to Colorado after film school when the stars aligned and he conquered his first marathon. He’s now looking to take on his first ultra in 2026.Jonathan talks about:Running as freedom and a therapeutic escapeHis military background influencing mental health journeyWhat inspired developing a consistent running habitThe trail running communityBuilding ultramarathon goalsStay connected:Follow Jonathan Mejia:https://www.instagram.com/goodvibesjon/Team RWB:https://podcasts.apple.com/us/podcast/how-to-set-your-next-big-hairy-audacious-goal-with/id1453616436?1=1000676194617This is episode is supported by:Boulderthon: Our favorite Colorado race event with a variety of distances. Use code FTLR20 for $20 off the marathon or half marathon when you register at www.boulderthon.org.Precision Dial your fueling in this year. Use code

From residency training to ultramarathons - discover how Dr. Lauren Puretz balances life as a gynecologic surgeon with competing at the highest levels of trail running, including her breakthrough performance at UTMB and the mindset shifts that fuel both operating rooms and mountain peaks.Lauren Puretz, DO is a board-certified OB/GYN, elite ultrarunner, and mom of 2 based in Colorado Springs. She is the co-founder of Mountain View OB/GYN and co-host of the podcast Speaking of Labias. Outside the clinic, Lauren is intentionally making the most of her time as a competitive runner, chasing big goals, embracing challenge, and having as much fun as possible along the way.Jon chats with Lauren about:Lauren's transition from gymnastics and soccer to cross country runningbalancing medical career as gynecologic surgeon with ultra running trainingbuilding community through persistent outreach and shared running experiencesmanaging eating disorder recovery while fueling for endurance performanceovercoming fear to com

At 20,000 feet, running feels like moving through molasses… but Erin Ton has found that climbing Colorado's highest peaks in stilettos actually makes her a more thoughtful athlete.Erin was born and raised in Colorado. After graduating from Cornell University in 2020, she moved back to Colorado to pursue professional mountain running. Her primary focus is on Fastest Known Time (FKT) speed records, specializing on steep, technical terrain at high altitude. She currently resides in her van and can be found chasing records all across the American West and all across the world. Jon chats with Erin about:High altitude running challenges and trainingFKT (Fastest Known Time) pursuitsfourteeners climbed in high heelsprofessional athlete sponsorship journeygoal of climbing all Colorado 13ersupcoming Aconcagua speed record attemptStay connected:Follow Erin:https://www.instagram.com/erin_ton7/Erin’s Strava:“Erin Ton”This episode is supported by:AmazFit Check out the T-Rex 3 and a selection of GPS watches at http://bi

What if I told you that the most brutally honest performance metric you'll ever face isn't on your smartphone, can't be faked by AI, and strips away every excuse you've ever made about what you're truly capable of? It’s called running.Nicholas Thompson is the CEO of The Atlantic, an American magazine founded in 1857, which earned the top honor for magazines, General Excellence, at the National Magazine Awards in both 2022 and 2023. In his time as CEO, the company has seen record subscriber growth. Before joining The Atlantic, he was the editor-in-chief of Wired magazine. He is also a former contributor for CBS News and has previously served as editor. He has long been a competitive runner; in 2021, he set the American record for men 45+ in the 50K race.Jon chats with Nick about:running's purity reveals personal truth and growthmultitasking training with commuting and daily life breaking psychological barriers through gradual exposurehow AI threatens media authenticitysetting challenging goals creates transfer

Whether you just won the NCAA title or you just sucked in that race… the sun comes up tomorrow, and we're going back to work in the morning.Emma Coburn is a middle-distance runner who specializes in the 3000-meters steeplechase. She’s a world champion, world silver medalist, Olympic bronze medalist, three-time Olympian and 10-time US National Champion in the steeplechase.Her approach to training and competition emphasizes consistency, discipline, and focusing on process over outcomes. She believes that "belief comes from working hard" and executing training day-to-day rather than relying on hope alone. Her philosophy is grounded in the idea that "you can't just hope your way to the Olympics" but must work consistently despite setbacks.Jon chats with Emma about:resilience through discipline and routinefood culture and fueling without restrictionmental strategies for race performancebuilding sustainable habits for long-term successmoving forward after setbacks and lossesStay connected:Follow Emma:https://www.in

Success in running often comes from hitting rock bottom. This was the case for Terence Gerchberg, who transformed his gambling addiction into a mission to help others find their footing, one mile at a time.In the words of Terence, “Running changed and saved my life. Today, I have the privilege of helping others do the same through Back on My Feet, a national nonprofit that transforms the lives of those experiencing homelessness and addiction through the power of running and community.”Jon chats with Terence about:overcoming gambling addiction through running Back on My Feet nonprofit missionultra running and Leadville race attemptscommunity support in running groups finding purpose through helping othershis definition of success (not money)Stay connected:Follow Terence:https://www.instagram.com/coachamazing/Back on My Feet:Backonmyfeet.orgThis episode is supported by:Rocket Money Take control of your spending. Cancel unwanted subscriptions and reduce the rest with Rocket Money: RocketMoney.com/GORUN.RACE Canc

If you're taking three-hour naps after long runs or showing up to marathons with just three gels, this episode will change how you think about fueling.Stevie Lyn Smith is a Registered Dietitian and avid endurance athlete. As a Board Certified Specialist in Sports Dietetics she combines her passion for endurance athletics with evidence-based nutrition practices to help individuals reach their health and performance goals. As an ultra-endurance athlete with 10 Ironman finishes under her belt, she understands firsthand the crucial role nutrition plays in both performance and everyday life. When she’s not swimming, biking, or running you can find her outside exploring new trails with her dog or trying new recipes in her kitchen.Jon chats with Stevie about:changes in sports nutrition over the past 8 yearspre-run fueling and arguments against fasted trainingStevie's personal race day fueling strategy for her Buffalo Marathoncaffeine's role as a performance tool (including dosage recommendations)the impo

From a hesitant podcaster to coaching 200+ athletes in two years, Joe Corcione reveals why indecision kills more dreams than lack of knowledge, and how one simple rule changed everything. Joe Corcione is an Ultrarunning Coach, Ultrarunner, Host of The Everyday Ultra Podcast, and CEO of Everyday Ultra Coaching. From going from zero running background to placing top 10 at Tahoe 200 and top 10 at Javelina Jundred 100 miler, along with completing over 20+ ultras, Joe's mission is to help others become the best ultrarunners they can be; no matter where they are starting from.Jon chats with Joe about:the "just start" philosophybusiness growth and Everyday Ultrarace selection for mental toughnesshis upcoming Desert Peak Ultra racehow setting limits in life is holding you backStay connected:Follow Joe:https://www.instagram.com/joecorcione/Everyday Ultra Podcast:https://podcasts.apple.com/us/podcast/everyday-ultra/id1600327047Everyday Ultra Coaching: theeverydayultra.comDesert Peak Ultra: desertpeakultra.comThis episo

What do you get when you cross a full-time international ship broker, a world-class endurance athlete, and a dad who's planning to row across the Atlantic? You get Mike Wardian. Today we're diving into how he manages to excel at everything while never losing his curiosity for the next adventure.Mike Wardian is a multifaceted endurance athlete who describes himself as a husband, father, international ship broker, business owner, full-time professional athlete and a vegan adventurer.Mike has been a sponsored athlete since 2002, for 23 years, and has worked with both endemic running brands and non-endemic sponsors like T-Mobile, with whom he has partnered since 2017. His extensive travel through running has taken his family to 33 countries across all seven continents, providing his two sons Pierce (18) and Grant (16) with extraordinary global experiences.Mike’s adventurous spirit extends far beyond traditional racing. He has completed numerous ambitious projects including seven marathons in seven contine

What if I told you that 93% of people can travel anywhere in the world with minimal to no jet lag - and it has nothing to do with melatonin or light therapy?Andrew is the Founder of FlyKitt, a breakthrough travel protocol built for high performers from the battlefield to the boardroom, who demand peak output under any condition.Whether leading a team, competing at the highest level, or making critical decisions, showing up sharp post-flight is non-negotiable. But out of the 10 million+ people who fly daily, few know the kind of toll it takes on the body. Jet lag, inflammation, dehydration, gut issues, joint pain, poor metabolism, brain fog — the risk is real and long-lasting. Jon chats with Andrew about:how travel affects health and athletic performance and can increase inflammationthe correct way to deal with jet lagthe challenges of delivering personalized health insights at scalespecific supplements and nutrients used to combat travel-related inflammationcompression socks, nerve stimulators, and other tool