What makes you the runner that you are? According to legendary coach Bobby McGee, it comes down to two essential ingredients: fitness and efficient running form. In this episode, Bobby returns to the podcast to explain how these two elements work together and how athletes can identify the difference between their natural abilities and the areas that need improvement. He breaks down the concept of running economy, why it matters for runners of every level, and how small changes in movement can lead to big gains in performance. Whether you're looking to run faster, conserve energy, reduce fatigue, or simply make running feel smoother and more enjoyable, Bobby shares practical tips and expert insights that can help you become a more efficient athlete.

Between gels, bars, liquids, and real food, the options for fueling your training and racing can feel overwhelming. Lifelong runner and Registered Dietitian Jillian Thoren returns to help break down all your training nutrition needs. In this episode, Jillian and Carrie cut through the noise on what fueling strategies actually work, how many carbohydrates and calories your body needs before, during, and after race day, and practical tips for carrying fuel on your longer runs. Whether you're figuring out fueling for the first time or fine-tuning a routine that's almost there, this episode delivers actionable advice for runners at every level.

Run coaches Brady Hoover and Ben Sommerville jump into the hot seat on this round-robin, rapid-fire episode! The coaches answer your questions about a variety of topics. Learn strategies for running hills, maximizing your development phase, and how to train in different environmental conditions while traveling. We'll also discuss training while sick and some helpful RunDot app tips to unlock tricks for training.