THE RUNNING EFFECT PODCAST

Salt might be the most overhyped thing in your running bag. Alex Ostberg is back from Chicago, where Charles Hicks became the No. 3 American all time on a record-eligible course, for his monthly breakdown of the last four editions of The Rundown. He and Dominic start with electrolytes, a piece prompted by Riley Witt’s hot take. They cover why sweating actually raises blood sodium, the four dials that decide whether you need a sodium plan, and why slower marathoners face more hyponatremia risk than the elites. Next, they ask how much of your training actually serves your health. The biggest drop in all-cause mortality comes from the first few minutes of exercise, and Cleveland Clinic data shows that low fitness carries more risk than diabetes or high blood pressure. Then comes paranoia, starting with Seb Coe’s Christmas Day double and Steve Ovett’s legendary reply. From there they get into hubris, the undisciplined pursuit of more, and why winners should keep auditing for weaknesses. Finally, Alex reflects on coaching Klaudia Kazimierska to the top of the 1500m world and makes the case against detailed race plans. His advice is to kill the perfect-day fallacy, contain the damage when things go wrong, and run the race in front of you. Dominic closes with a curveball, asking for the worst pre-race advice a coach can give, and Alex’s answer is one every coach should hear. The Rundown just passed 5,000 subscribers, so come join the community, and thank you for spending part of your week with us. Tap into the Rundown Recap Special. If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.S H O W  N O T E S   -The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs-Our Website: https://therunningeffect.run-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠-Take our podcast survey: https://tinyurl.com/3ua62ffzBehind the scenes of The Running Effect: https://youtube.com/@Dominicschlueter?si=PM9FjPc92eFUFEZLuminaryThreads: luminarythreads.shop$20 off your next Attuned scan: https://attuned.health/discount/TRE20?ref=TRE20

Nobody builds a distance program at Harvard. Alex Gibby did it twice over 

Alex arrived at Harvard in 2017 and inherited a program that had almost never made nationals, and didn't have a single athlete setting a PR after early February. Ten years later, the Crimson men have qualified for the NCAA Cross Country Championships six straight seasons, and Gibby has coached Graham Blanks to back-to-back NCAA cross country titles and Maia Ramsden to NCAA titles in the mile and the 1500m.

In this conversation with Dominic, Gibby gets into how it actually happened. He explains why Graham's Achilles problems traced back to his toe strength, how he treats soft tissue injuries in athletes who sit at ninety-degree angles for nine hours a day, and why he bought six treadmills after last winter. He breaks down the recruiting profile he's built at a school where he only gets eight semesters: why he watches how a recruit's parents behave in the room, why "Type A+" kids get buried at Harvard, and why family of origin shapes how an athlete communicates with a coach.

He also tells the story behind the infamous LetsRun thread—the squat racks, Graham's fake YouTube channel, and a men's team he calls world-class trolls. Plus, the disastrous first six months at William & Mary that changed his coaching for good, why distance running keeps losing the investment war inside power conferences, and the exact moments he knew Blanks and Ramsden were going to be special.

Serious about the work. Never about themselves.

Tap into the Alex Gibby Special. 

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.

S H O W  N O T E S   

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run

-THE PODCAST ON YOUTUBE: 
https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Behind the scenes of The Running Effect: https://youtube.com/@dominicschlueter?si=PM9FjPc92eFUFEZ

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Natasza Dudek only wanted a PR. She got history instead. 

Now a junior at Ann Arbor Pioneer and the reigning Gatorade National Girls Cross Country Player of the Year, Natasza joins Dominic midway through her 2026 season to look back on the year her name went national. She remembers watching her oldest sister Zofia’s finishing kick win the 2019 Foot Locker title on a computer screen. She also explains what she learned as the youngest of three running sisters, and how weeks of workouts in the school hallways and a “feels like one degree” Brooks photo shoot tested her Michigan toughness.

Her training is refreshingly simple. She does two workouts a week, one of them up whatever “Mount Everest” her coaches can find around Ann Arbor, and she guesses she peaks at 35 to 40 miles a week. She also goes back to the last downhill at Brooks, where Blair Bartlett caught her and she told herself to stop giving up and sprint. And she talks about racing this fall as the girl everyone is chasing.

She wraps up with advice for kids hoping to make a national meet, her loaded Chipotle bowl, and the cabbage-wrapped Polish comfort dish she wishes more Americans knew. 

It’s a joy to spend time with a champion who still runs for her team, her sisters, and the fun of it. We can’t wait to cheer her on in San Diego this December.

Tap into the Natasza Dudek Special. 

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.

S H O W  N O T E S   

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run

-THE PODCAST ON YOUTUBE: 
https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Behind the scenes of The Running Effect: https://youtube.com/@dominicschlueter?si=PM9FjPc92eFUFEZ

LuminaryThreads: luminarythreads.shop

$20 off your next Attuned scan: https://attuned.health/discount/TRE20?ref=TRE20

Fleet Feet x Brooks XC Championships

FleetFeet.com

@tashi_avo2 on Instagram

The woman who breaks four minutes in the mile has probably already been born.

That's the opening claim from Professor Andy Jones, the Exeter physiologist behind Nike's Breaking2 project, and he gives her ten to fifteen years. The problem right now, he explains, is a split field: some women have the aerobic engine and the critical speed but no anaerobic reserve, while others have the speed and no endurance. Faith Kipyegon came up short on the 800m side, and Jones believes a properly paced attempt would have landed her near 4:03—a time that would have left the stadium feeling cheated.

From there Dominic takes him back to the beginning. Jones was giving conference talks arguing that 2:02:57 badly underestimated what humans could do, Nike staff were in the audience, and a phone call to Beaverton followed. He describes choreographing the pacemaker rotations in Monza like ballet, with cats, in several languages. He makes the case that 2:00:25 was the more remarkable performance of the two attempts, and says Kelvin Kiptum would likely have been the first man under two hours in a real race. 

The second half turns personal. Jones talks about the VO2 kinetics work he's proudest of, the beetroot research that earned him a nickname, the heart condition that now caps his own easy runs, and why his new book Faster—out January 28 with a foreword from Kipchoge—argues there is no magic bullet, no best method, and nothing that beats consistency.

Tap into the Professor Andy Jones Special. 

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.

S H O W  N O T E S   

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run

-THE PODCAST ON YOUTUBE: 
https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Behind the scenes of The Running Effect: https://youtube.com/@dominicschlueter?si=PM9FjPc92eFUFEZ

LuminaryThreads: luminarythreads.shop

$20 off your next Attuned scan: https://attuned.health/discount/TRE20?ref=TRE20

Instagram: @andrewjones7370

After Josh Kerr's mile world record, Danny Mackey had 478 unread texts. He answered about 20 of them.

The founding head coach of the Brooks Beasts Track Club joins Dominic at the end of the best season of his career. Josh Kerr broke the mile world record in London, about an hour after Brandon Miller won the 800m. Mackey still says he hasn't really reflected on any of it. He explains why: after 217 NCAA coaching rejections, he's still the guy who worries he could lose his job.

Dominic opens with a challenge: pitch a top recruit without mentioning Josh Kerr. From there, Mackey traces the Kerr partnership from its start. He first spotted Kerr's long stride across a track in Albuquerque. Mackey also names the 2024 tempo run that first made him believe a world record was possible, and confirms the 1500m record is likely next.

The conversation also gets into how Mackey coaches from inside the work rather than above it. He describes cold plunges at 6 a.m. alongside his athletes, and what Michael Jordan, Serena Williams and Rickson Gracie could teach a team.

Dominic and Danny also cover what separates good athletes from great ones, why elite coaching talent is spread acrossevery level, Spencer Brown's influence on athlete media, and a three-year-old who wanted a popsicle in the middle of a world record night.

Mackey closes with the lesson underneath all of it: nobody gets there alone. The company along the way is everything.

Tap into the Danny Mackey Special. 

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.

S H O W  N O T E S   

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-Our Website: https://therunningeffect.run

-THE PODCAST ON YOUTUBE: 
https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Behind the scenes of The Running Effect: https://youtube.com/@dominicschlueter?si=PM9FjPc92eFUFEZ

LuminaryThreads: luminarythreads.shop

$20 off your next Attuned scan: https://attuned.health/discount/TRE20?ref=TRE20

Instagram: @dannytmackey