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.