About this episode
How do you train smarter, recover better, and push past mental barriers in running? In this episode of The MicroCast, Zoë Rom sits down with Coach TJ David to break down the key strategies for optimizing endurance performance. From fueling mistakes that sabotage your runs to injury prevention, mental reframing, and the best way to structure your training, this episode is packed with actionable takeaways for runners of all levels.🚀 What You’ll Learn in This Episode:🏃♂️ Fueling for performance—why under-eating kills endurance and how to optimize carbs💪 Recovery as training—how to prevent injuries before they start🔥 Strength training for runners—small movements, big payoffs🦵 Common running injuries—how to prevent and treat plantar fasciitis, Achilles tendonitis, knee pain & more🧠 Mental toughness techniques—how to reframe failure, develop resilience & control the controllable🏔 Treadmill vs. Trail Running—how to adapt your training for different terrains📅 How to structure your week—balancing hard days, easy days, and long runs💡 Key Takeaways:✅ Fuel like an athlete—running fasted won’t make you faster, just slower and more injury-prone✅ Recovery is non-negotiable—treat it like training, not an afterthought✅ Strength training = injury prevention—two minutes of monster walks can save your knees✅ Your PT is your best training partner—don’t wait until you're injured to find one✅ Mindset matters—self-talk, visualization, and reframing failure are essential tools✅ Treadmill running is real running—don’t apologize for using it!⏱ Episode Breakdown:00:00 - Intro: Why Fueling Matters More Than You Think06:08 - Recovery is Training: Why Rest is Just as Important as Workouts12:05 - How to Structure Your Training Week for Maximum Gains17:51 - Treadmill vs. Trail Running: Does it Translate?23:50 - The Truth About Fueling for Long Runs (And What Instagram Gets Wrong)30:08 - The Most Common Running Injuries (And How to Avoid Them)31:32 - Achilles Tendonitis: How to Manage & Prevent It33:44 - Hamstring Issues & How to Strengthen Your Weak Links35:20 - Ankle Injuries: Prevention & Recovery Strategies39:35 - Mental Blocks: How to Identify & Overcome Them42:40 - Reframing Failure: The Mindset Shift You Need46:30 - Self-Talk & Visualization Techniques for Performance51:31 - Why Controlling the Controllable is Key to Racing Well🎧 Tune in now for expert insights from Zoë & Coach TJ David that will help you train smarter, recover better, and build a stronger mindset!