The RunDot app might feel like magic but behind it is the RunDot Innovation Team making it all happen. This week, Dr. B.J. Leeper and Coach Ken Presutti join the podcast to pull back the curtain on everything new and improved in the latest version of RunDot. Both athletes and coaches, B.J. and Ken bring a unique perspective as they walk us through the updated app experience, what to look for before, during, and after each workout. They also decode the powerful (and sometimes mysterious) graphs, explaining what they actually mean and how you can use that data to train smarter. Already using RunDot? You’ll pick up practical tips and hidden features. Not using it yet? This episode might be the nudge you need to download the app and see what it can do for your training.

When your training schedule and travel plans collide, it can feel overwhelming but the good news is, you don’t have to choose between them. You can stay consistent on the road. Coaches Elizabeth James and Stephen Horan join Carrie to share their top strategies for training while traveling. From adapting your plan on the go to making the most of your RunDot schedule, they break down how to prioritize key sessions, stay flexible, and keep your momentum. This episode is packed with advice for every athlete, including smart packing tips and realistic expectations when things don’t go perfectly. Because while perfect execution isn’t always possible, consistency is what truly drives progress. Even if your trip throws everything off track, you’ll walk away with actionable ideas to keep moving forward. So next time you’re headed out of town, queue up this episode and enjoy the change of scenery on your run!

RunDot workouts are built around your personalized training zones (calculated directly from your run test results), but what do Zones 4 through 6 really mean for your performance? This week, Coaches Brady Hoover and Ben Sommerville join us to break down the purpose and power of these higher-intensity “spicy” zones. We dive into how each zone should feel, what’s happening physiologically as you push into threshold and beyond, and why precision matters when the effort ramps up. You’ll also learn practical strategies for pacing, managing fatigue, dialing in effort, and avoiding the common mistakes athletes make when training and racing at higher intensities. If you’ve ever questioned whether you’re truly hitting Zone 4, 5, or 6, or if you’ve struggled to control the burn, this episode will give you the clarity, confidence, and execution tools to maximize every hard session and get more from every mile.

Most RunDot workouts are built around your personalized training zones (calculated directly from your run test results), but what do Zones 1 through 3 actually mean for your training and performance? Coaches Ryan Tibball and Elizabeth James join us to break down the purpose and impact of these foundational run zones. We discuss how each zone should feel, what’s happening physiologically as your body adapts, and why staying in the right zone matters more than you think. You’ll also hear practical strategies for pacing, monitoring effort, and avoiding the common mistakes athletes make in both training and racing. If you’ve ever wondered whether you’re truly running “easy” enough in Zone 1, maximizing efficiency in Zone 2, or properly executing steady efforts in Zone 3, this episode will give you the clarity and confidence to nail your workouts and get more from every mile.

We all know sleep is critical for performance and recovery but how do we actually get better at it? In this episode, Sleep Is A Skill creator Mollie Eastman join hosts Vanessa Ronksley and Carrie Tollefson to break down how to improve your sleep in practical, actionable ways. We cover what sleep really does for the body, how much you need, and how it directly impacts performance and recovery. Then we get into the details that matter most: optimizing your sleep environment, choosing the right equipment, and understanding how nutrition, supplements, and tracking devices can either support (or sabotage) your sleep. This episode won’t put you to sleep, but it will inspire you to start treating sleep like the performance tool it truly is and unlock gains you may be leaving on the table.

Balancing parenthood and run training is no easy feat. In this episode, we’re joined by new mother runners Amanda and Kate, along with their coach, Brady Hoover, to explore the realities of running through early parenthood. Amanda and Kate share their journeys from family planning and pregnancy to childbirth and returning to training, while Brady offers expert insight into how he adapts their training through each stage of life. With the support of RunDot, Amanda and Kate are building strength, finding balance, and gearing up to crush their 2026 goals.

RunDot coach Nolan McKenna is fast, world-class fast. Nolan recently qualified to represent Team USA at the Ultra Marathon World Championships in New Delhi, India, and he joins Carrie to share his journey to the global stage. From his early days as a collegiate runner training largely on his own to discovering RunDot and completely transforming his approach, Nolan explains how smarter training helped him chase big goals while staying healthy. He also opens up about navigating elite training and coaching while welcoming his first child, and how he balances it all. Nolan offers practical advice for ultra runners on adapting RunDot workouts for longer distances, and by the end of this episode, you’ll be cheering him on as he represents Team USA (and RunDot) on the world stage and beyond.

To support Nolan's journey to India you can contribute here: https://www.gofundme.com/f/help-nolan-represent-team-usa-at-50k-worlds

The best way to conquer a marathon is to break it into manageable chunks and that’s exactly what we’re doing this week. With marathon season right around the corner, the RunDot Podcast welcomes Dave Levine, Head Coach of the LA Road Runners. Dave has coached runners and triathletes for nearly 20 years, authored The Complete Idiot’s Guide to Marathon Training, and crossed the finish line of more than 30 marathons himself, so he’s got the experience, wisdom, and stories to prove it. From avoiding the classic mistake of starting too fast, to surviving the dark, grinding miles late in the race, and finally finishing strong, this episode covers everything you need to confidently approach your next marathon.