The Consistently Good Podcast

Jeff Cunningham sits down with Dr. Kristen Holmes, Global Head of Human Performance at WHOOP, former Princeton field hockey coach, and author of Aligned, to discuss what it takes to perform at a high level without sacrificing long-term health. With 12 Ivy League titles and a national championship under her belt, Kristen knows a thing or two about performance. They explore why winning doesn't always equal fulfillment, the science behind sleep and recovery, and how to build a more resilient nervous system. Ultimately, it's about understanding what drives us, taking ownership of our choices, and learning to push without burning out. CHAPTERS: 00:00 Welcome 03:00 Why she wrote Aligned: psychology and physiology are one system, and performance is a choice 07:40 The raw parts of the book: childhood, her mother, and the soul behind the science 10:00 Mentorship: coach so your athletes need you less 14:30 Redefining performance: potential, not wins and losses 18:20 The paradox of winning (and Nick Saban's six-second…

In this episode Jeff talks about what runners get married to. Some things are non-negotiable. Most aren't: goal times, the BQ chase, run streaks, eating clean, leg day. Jeff explains why accepting what is isn't defeat, then answer a mailbag question on pacing a marathon for a reachable goal. CHAPTERS: • 00:00 Life Is A Constellation Of Marriages • 02:00 What's Actually Non-Negotiable • 05:00 Pot Committed • 07:00 Nobody's Watching That Closely • 08:50 Life's Formulas • 12:30 Running Is An Adjunct • 14:40 Married To Process • 18:00 Married To Your Goal Time • 20:40 Accept What Is • 24:30 The BQ Chase • 29:40 Run Streaks • 32:55 Over-Optimizing Your Diet • 40:55 Skip Leg Day • 44:30 Everything Is Optional • 47:45 Mailbag: Pacing A Reachable Goal Unlock 15% off your next BPN order: Use Code: BEGOOD15 ⁠https://www.bareperformancenutrition.com/jeff Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠…

In this episode Jeff and in his words, his better three quarters Angelique Cunningham return to talk about fear, negativity, and mindset. They cover Angelique's three rules from a rough freshman year at Baylor, why you should ask "what if it goes well?", how to visualize incrementally, and how to keep moving forward after loss. 00:00 Welcome back, Angelique: my better 75 percent 02:00 Why mindset coaching adults is harder than coaching teens 06:45 Unfiltered in Monterey, micro fears, and "what if it goes well?" 09:40 Three rules from a rough freshman year at Baylor 14:45 Stop fearing the workout: just do it and be done 17:00 The faces of negativity and the voice in your head 19:20 Be fearless: life is all about perspective 23:50 Open tabs: how women and men carry stress differently 29:20 All in vs. all consumed: one bad workout won't ruin you 33:30 Lucky socks, mind games, and real self-confidence 42:30 "What if you don't mess up?" Mackenzie on the ESPN camera 46:00 Visualize accordingly: incremental goals,…

Sometimes the best workout is the one that doesn't get done. In this episode Jeff explains when to move, change, or skip a workout when you're sick, hurt, traveling, or fighting the weather, and why it's not a moral failing. Plus the mailbag: building mileage and tapering for race day. • 00:00 Is This Episode For You? • 03:45 Porcelain Vs. Plastic • 09:35 Coach Brake Pedal • 14:20 The Best Workout You Skip • 16:20 Running When You're Sick • 23:10 Training Through Injury • 26:20 Working With The Weather • 32:35 Low Iron And Anemia • 38:50 Travel And Treadmills • 42:40 Every Vacation Run Is Optional • 44:55 Intervals Into Fartlek • 46:35 Shift Work And Scheduling • 51:20 Stop Beating Yourself Up • 58:40 Mailbag: Building Mileage • 1:01:30 Mailbag: Taper Workouts Unlock 15% off your next BPN order:Use Code: BEGOOD15⁠https://www.bareperformancenutrition.com/jeff Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.…

Jeff cuts through the noise and lays out the six types of running every runner needs: easy, marathon pace, one hour pace, critical velocity, VO2 max, and true speed work. He covers how much of each belongs in a week, why easy runs matter most, and how to stop overcomplicating training. 00:00 Stop Overcomplicating Running 02:45 Just Go Run A Lot 03:30 Earning Running Competence 04:45 Fast Twitch Versus Slow 08:20 Pace One: Easy Running 11:20 The Four Minute Excuse 13:45 Pace Two: Marathon Pace 16:10 Pace Three: One Hour Pace 20:40 Pace Four: Critical Velocity 28:30 Pace Five: VO2 Max 31:05 The Problem With Yasso 35:05 Pace Six: Actual Speed Work 41:05 How Much Of Each 43:45 Earn The Right 46:30 Finding Your Paces 48:45 Let Running Be Joyful 50:30 Mailbag: Doubles Or Singles Unlock 15% off your next BPN order: Use Code: BEGOOD15 ⁠https://www.bareperformancenutrition.com/jeff Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.…

In this episode, Jeff sits down with BPN athlete Luke Hopkins: USC neuroscience grad, Ironman, and one of the toughest 23-year-olds he knows. They talk about going back to therapy after a broken ankle, feeling bad for feeling bad, why your brain quits before your body does, and why honesty isn't oversharing. 00:00 Meet Luke Hopkins 03:53 Connecticut to USC 06:29 Dad's Accident 09:52 Anxiety and Perfectionism 12:05 Back to Therapy 16:37 Feeling Bad for Feeling Bad 19:12 Stick Around 22:07 Why Neuroscience 27:49 Football to Ironman 29:19 Brain Quits First 34:07 Just Start 43:17 Vulnerability Is Honesty 48:28 Mental Health Education 52:42 Inspiration vs. Role Model 1:01:52 Ironman Florida Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG:…

Jeff Cunningham kicks off Season 4 with what he'd do differently if he could start over as a runner. He raced his workouts, ran too few miles, gray-zoned his easy runs, skipped the weight room, under-fueled, and didn't sleep enough. Here's what almost 40 years of running and coaching finally taught him. So, don't make the same mistakes kids. CHAPTERS: 00:00 Season 4 kickoff 04:00 Mistake 1: Racing workouts (there is no cheat code for toughness) 06:45 Mistake 2: Too few miles 12:20 Mistakes 3 and 4: gray-zoning easy runs and not fueling after hard 20:20 Mistake 5: Skipping Workouts 22:20 Mistake 6: Sleep makes you Sleepy 26:45 Mistake 7: Alcohol and recovery (my best season was the sober one) 29:30 Mistake 8: "Have to run this race" vs. "Get to run this race" 32:30 Marathons on two gels: sodium, cramps, and a jelly donut from Elvis 37:30 Rookie coaching mistakes and discovering critical velocity by accident 41:45 You can't staple guts to the gutless: confidence over crushing souls Become a BPN member FOR FREE…

Jeff is closing out Season 3 of the Consistently Good Podcast by taking on some of running’s most repeated clichés. From “no pain, no gain” to “run slow to run fast,” Jeff breaks down what’s actually useful, what can get runners into trouble, and why better training usually comes back to the same things: perspective, patience, and showing up consistently. CHAPTERS: 00:00 Running Clichés Are Everywhere 02:32 The Four Types of Clichés 05:10 Can You Really Get 1% Better Every Day? 12:50 The Problem With “No Pain, No Gain” 16:25 What “Embrace the Grind” Gets Wrong 22:45 Is Pain Really Weakness Leaving the Body? 24:30 When Comparison Helps and Hurts 31:55 “Just Worry About Us” 35:09 The Worst Nutrition and Body Image Clichés 40:32 Does Running Slow Really Make You Faster? 43:36 Do Summer Miles Bring Fall Smiles? 45:15 The Race Is Not Always to the Swift 47:13 Closing Out Season 3 Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠…

Coach is devoting a full episode to how runners can chase ambitious goals while respecting the realities of aging. In this episode, Jeff breaks down what actually changes as runners move into their 30s, 40s, and beyond: hormones, recovery, strength, mobility, injury risk, and bandwidth. You know, the fun stuff nobody worried about when their biggest responsibility was keeping a goldfish alive. CHAPTERS: 00:00 Welcome and Big Picture 00:57 Aging Realities Without Limits 04:13 Life Bandwidth and Responsibilities 06:48 Training Around Real Schedules 09:56 Hormones and Aging Basics 11:29 Testosterone Decline Explained 16:09 Strength, Speed and Rest 20:32 Supplements and TRT Rules 25:10 Estrogen, Perimenopause and Performance 29:54 Run, Lift and Recover Through Transition 33:58 Strength Training for Bones 35:25 Speed Work for Mitochondria 37:04 Reduce Training Density 37:45 Protein and Carbs Strategy 40:24 Bone Nutrients, Vitamin D and Calcium 43:35 HRT and Anti-Doping Rules 45:20 Desiccation and Hydration 50:47…

We are about 11-14 weeks out from some of the major marathons in the US. Today, Coach is breaking down how to build a marathon training block for fall races like Chicago, New York, and Indianapolis. He covers periodization, weekly workouts, long runs, marathon-pace training, fueling, recovery, heat adjustments, and tapering. Most importantly guys, he explains how to train consistently, build mileage safely, and avoid cramming missed workouts like some college student facing a Monday deadline. CHAPTERS: 00:00 Intro 02:17 Marathon Training Periodization Explained 05:27 How Long Should a Marathon Block Be? 09:28 Why a 13-Week Marathon Plan Works 13:51 Critical Velocity Repeats and Pacing 19:01 Tempo Runs and Combination Workouts 22:05 Long-Run Workouts and Marathon Tapering 24:52 How to Space Workouts for Recovery 27:05 Adding Marathon Pace to Long Runs 28:18 Adjusting Training for Heat and Humidity 30:01 Maintaining Speed During Marathon Training 33:22 What to Do When You Miss a Workout 38:02 Gut Training,…

Coach revisits his disastrous first marathon to explain why race-day success depends on preparation, confidence, adaptability, and competitive integrity. He’s covering managing anxiety to trusting your training and adjusting to conditions, he shares how runners can execute when doubt arrives without turning every workout into the Olympic Trials. Here we go! CHAPTERS:00:00 Houston Marathon Wakeup Call 01:57 Why Racing Feels Hard 06:52 Competitive Integrity Explained 10:46 Stop Racing Workouts 16:50 Make the Decision Midrace 23:33 Three Step Race Day Switch 25:39 Ditch Negativity and Noise 30:41 Avoid Overcontrol and Superstition 37:51 Accept Imperfect Outcomes 44:04 My 1998 Marathon Meltdown 48:25 Race Day Checklist and Sendoff Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.…

Coach Jeff Cunningham sits down with filmmaker and runner Eric Floberg to unpack the road from under 4 hours to 2:29 at Boston. They talk breakthrough races, brutal training blocks, creative burnout, family, online criticism, and why simplifying life helped Eric rebuild belief, enjoy the process, and finally put it all together. CHAPTERS 00:00 Intro 01:04 Marathon Journey Begins 06:21 Creative Roots and Filmmaking 14:44 Handling Online Hate 18:23 Bittersweet PRs and Progress 23:45 Burnout and Too Many Pots 28:55 Boston Build and Belief 33:38 Race Week 38:21 Closing Miles Breakdown 41:45 Racing With an Audience 55:11 Berlin Plans and Fueling 57:52 Speed Gains and Haters 59:25 Dad Life and Sports Joy 01:04:11 Impact Beyond Running Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.…

This week, coach Jeff Cunningham discusses how people in life transitions can chase new passions without becoming “all consumed." He contrasts being productively "all in” for defined windows of time with letting a goal become an identity that causes neglect, anxiety, or spiraling when training or races go poorly, and warns about hyper-obsession with diet and clean eating. He argues balance is often a cliché and reframes it as healthy imbalance, where excellence requires weighting time toward a pursuit while protecting non-negotiables. CHAPTERS: 00:00 Chasing Change 02:08 All In vs Consumed 03:43 Poker Chips Metaphor 06:56 Protect Your Identity 10:11 All In Done Right 13:01 Quixotic Passion 17:42 When More Is Justified 21:27 Sponsor Fuel Break 22:18 Myth of Balance 24:08 LeBron and Talent Garden 31:24 Consistently Good Mindset 37:35 Faith and Audacious Goals 40:41 Mailbag Heart Rate 44:30 Final Sendoff Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠…

Listen guys, when coach says he has some important things he wants to address, you hit record. Coach collected GPS data from over 100 Boston Marathon runners to settle the "course was long" debate once and for all — then he breaks down fartlek execution, why missing a workout doesn't ruin your race, and why trying to optimize everything might be the thing that's actually holding you back. CHAPTERS: 0:00 Intro: 1:17 GPS vs. Race Time 2:55 How Race Courses Are Officially Measured 9:08 The Boston Marathon Data Study 11:33 What Extra Distance Costs You in Real Time 18:13 What Is a Fartlek? 20:48 The GPS Anxiety Problem 24:19 The Highway Analogy 27:04 Skipped Workouts, Bad Workouts & the Rule of Thirds 38:08 Bandwidth Management 46:54 Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.…

Coach is walking you through his complete race weekend blueprint which starts 48 hours out and going all the way through post-race recovery. Diet, pacing discipline, the danger zone at miles 13–17, fueling strategy, race morning prep, and why the plan you made calmly before race week is still your best plan at the starting line. CHAPTERS: 0:00 Racing Is an Investment 4:12 48 Hours Out 7:13 Carb Loading Is Real 9:24 It's a Business Trip, Not a Vacation 11:38 Pack Smart: Weather, Logistics & Throwaway Clothes 13:43 Have a Plan. Know It. Trust It. 17:25 Race Morning 24:22 At the Start Line 26:57 Miles 0–13: Restraint, Fueling & Neurological Calm 35:54 Miles 13–17: The Danger Zone 38:28 Miles 17–21 40:30 Miles 21–Finish 42:38 Post-Race: Celebrate, Refuel & Rest Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to…

Mailbag goes deep this week answering as many of your questions as possible in a reasonable time. Just call it another chapter in our seasonal Q&A episode! We're talking mileage sweet spots, post-marathon recovery timelines, race day anxiety, carbon plate strategy, Boston qualifying buffers, fueling ratios, and why most runners aren't overtraining at all. This one is technically for everyone even if your question wasn't answered. Just go ahead and drop it in the comments so coach can see it (We'll remind him to check, but he's pretty good). Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes…

Jeff is covering the real science behind heat training vs. altitude training from EPO production and red blood cell growth to plasma volume and stroke volume. Now, that's a lot of science, but he makes it very approachable. That's a promise. Plus, he walks through the carbohydrate conundrum, sodium strategy, and why fasted heat training simply doesn't work. We know this. Train smarter this summer, wherever the heck you are. CHAPTERS: 00:00 Intro 01:12 Setup 07:33 Why Altitude Works 13:08 Heat Training Basics 17:41 Heat Adaptations Explained 26:05 Heat and Red Blood Cells 35:43 Fueling in the Heat 40:23 Heat Prep Mindset 42:30 Preload Calories Overnight 46:09 Hourly Sodium Targets 50:13 Small Bites Fueling 52:09 Race Day Salt Tactics 56:41 Heat Training Takeaways 01:04:20 Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on…

In this episode, I break down what to do before your fall marathon block begins. We talk summer mileage, running economy, heat training, 5Ks, hill circuits, fartlek workouts, strength training, nutrition, and how to stay fit without showing up to marathon training already cooked, crispy, and emotionally unavailable. CHAPTERS: 00:00 Intro 03:06 The Consistently Good Paradox 05:21 Why Fitness Disappears Faster Than You Think 07:49 Periodization For Summer Training 09:21 Lower Volume, Lower Stress, Better Timing 12:23 Improve Your Running Economy 15:21 Speed Work, Hill Reps, And Fartlek Training 21:41 How Much Mileage Should You Run? 25:05 Why Strength Training Matters Now 27:33 Heat Training Is A Gift 32:59 Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠…

Jeff Cunningham kicks off Season 3 with the chase every marathoner knows. Breaking three hours. However, the goal here is to accomplish this uncommon feat without losing your mind, your legs, or your family’s respect. Too much? He breaks down the benchmarks, mileage, workouts, long runs, fueling, taper, and race-day decisions that make sub-3 elite but possible. Simple? Not exactly. Doable? With consistency, patience, and fewer heroic mistakes, we say yes. More people can do it than they think! CHAPTERS: 00:00 Season 3 Starts Now 01:00 The Sub-3 Marathon Standard 02:25 How Rare Is Sub-3 Really? 04:44 Raising Your Marathon Ceiling 07:52 Do You Have the Wheels? 09:45 The D.I.V.N Training Framework 12:55 Building the Weekly Mileage 16:39 Long Runs That Actually Matter 20:24 Density, Easy Days, and Not Being a Hero 24:52 Setting Up the Hard Work 31:53 Three Track Workouts That Build the Engine 41:55 Tempo Work That Transfers 50:40 Long Run Workouts for Sub-3 57:29 How to Taper Without Panicking 01:03:57 Picking a…

In this episode, Jeff sits down with his wife, Angelique Cunningham, to talk about the journey from elite athlete to coach, and the mindset that shaped both. They unpack how she came to Baylor from the Netherlands, struggled through a humbling freshman season, then rebuilt her confidence to become an NCAA champion. The focus of the conversation though is about surrendering to great coaching, blocking out negativity, using visualization as a competitive tool, and why the mind often determines what the body can do. They also reflect on what coaching taught them about mentorship, resilience, and redefining winning, not just as first place, but as growth, belief, and refusing to give up on yourself or the people you lead. This one will make you want to run through a brick wall. CHAPTERS: 00:00 Welcome 01:58 From Netherlands to Baylor 05:00 Freshman Struggles 12:12 Three Keys to Breakthrough 23:07 Big 12 Redemption and Mind Power 31:57 Coaching Begins and Redefining Winning 39:35 The Letter After Celebration…

The Boston Marathon is ONE DAY AWAY. Going into this race, what should you know and be thinking about? This bonus answers that. Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Jeff sits down with Allie Ostrander to unpack the highs, lows, and hard truths behind an elite running career. From national titles and Olympic Trials to injury, disordered eating, and recovery, Allie shares her story with honesty and grit. It’s a conversation about performance, pressure, and why proper fueling, recovery, and speaking up matter a whole lot more than internet opinions. CHAPTERS: 00:00 Why Allie’s Story Matters 03:18 From Alaska Kid to National Talent 06:40 The Breakthrough That Changed Everything 08:11 Why She Chose Boise State 10:16 Building a Championship Mindset 11:21 Turning Pro in an Uncertain Season 13:34 The Breaking Point Before Olympic Trials 18:49 Taking Back Control of Her Story 22:34 What Young Runners Need Earlier 29:29 The Hidden Cost of Chasing Performance 34:22 Fueling, Freedom, and Running Healthy Again 37:29 Breaking the Silence Around Mental Health 40:18 Two Practical Steps 42:46 Wedding Plans and Priorities Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠…

Jeff Cunningham breaks down what to look for in a running coach and why the right one can change more than just your finish times. He explains how good coaching adds structure, accountability, perspective, and a little protection from your own bad ideas. CHAPTERS: 00:00 Why a Coach Matters 00:48 Coaching Is a Privilege 02:21 My Journey With Coaches 07:37 Why Even Pros Need Coaches 10:48 Finding the Right Coach for You 12:14 Accountability That Actually Helps 17:13 Real Expertise Over Online Hype 19:33 Why Restraint Matters in Training 22:01 Structure Beats Training Chaos 31:31 How to Vet a Coach’s Track Record 34:23 Finding the Right Style and Philosophy 44:18 Mailbag! Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ FOLLOW: IG: @theconsistentlygoodpodcast YT:…

This week, Jeff has a little fun shining a light on the unhinged habits that somehow make perfect sense to runners. From mileage math and weather-app stalking to shoe geekery, bathroom panic, and battle-worn feet, it’s a playful reminder that most runners are a little weird and proud of it. Like we said...If you know, you know. CHAPTERS: 00:00 Intro 01:49 Whole Number Obsession 03:56 Gadget Overload 04:54 Tan Lines Pride 06:15 Race Tracker Madness 08:10 Weather App Spirals 10:58 Treadmill Snobbery 13:28 Shoe Nerd Culture 15:50 Bathroom Anxiety Tales 24:56 Chafing Survival Guide 29:20 Runners Ugly Feet 31:24 Weather Forecast Obsession 36:46 Runner Math Brain 42:44 Shoes For Every Occasion 47:30 Shorts Seams And Pockets 50:00 Geography Distance 52:29 Runner Medical Know How 55:14 Farewell Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ Bat City Track Club is an emerging national class and regionally elite team with a primary…

Jeff Cunningham breaks down the patient, practical way to come back from injury, illness, and anemia without digging the hole deeper. He walks through soft-tissue vs. bone-stress injuries, return-to-run progressions, smart cross-training, and why the hardest part is usually not the rehab plan, it’s having the discipline to respect the process before fitness comes rushing back. CHAPTERS: 00:00 Why This Episode 02:10 Patience Over Hacks 07:23 Injury Types Overview 09:45 Soft Tissue Grades and Treatments 16:12 Bone Stress Healing 19:50 Bone Nutrition Basics 26:21 Stress Reaction Vs Fracture 32:31 Heat And Run Walk 34:44 Cross Training Options/Balance 37:41 Injury Recovery Timelines 39:58 Bone Stress Healing Guide 42:40 Nutrition and RED-S Risks 44:22 Elliptical and Pool Fitness 48:09 Return to Run Phases 51:07 Cross Training Pitfalls 53:23 Training While Sick 58:04 Antibiotics and Med Rules 01:01:47 Anemia Return Strategy 01:07:14 Creatine for Runners 01:08:58 Final Takeaways Become a BPN member FOR FREE -…

Coach gets into what running is doing for your brain beyond just helping you split faster miles. He unpacks why an easy run can feel oddly spiritual, how runner’s high actually works, and why movement can act like medicine for your mind. From endorphins and endocannabinoids to BDNF, brain inflammation, oxygen flow, memory, and mental health, Jeff explains how running can help regulate your nervous system, sharpen cognition, and make you feel a little more like yourself again. Chapters 00:00 Welcome and New Topic 01:59 Why Running Feels Spiritual 05:17 Movement as Brain Medicine 06:46 Runner’s High Explained 08:34 Endocannabinoids and Calm 11:44 Exercise and Mental Health 19:21 BDNF: Miracle-Gro for the Brain 23:17 Microglia and Brain Immunity 27:05 Hippocampus and Memory Gains 29:33 Sharper Thinking on Runs 33:13 Oxygen Boost Explained 44:10 Why Run Clubs Fight Loneliness 47:56 Why Runners Get Creative 50:58 Mailbag: Warmup Question 56:21 Final Takeaways Become a BPN member FOR FREE - Unlock 25% off FOR LIFE…

Let's do a full Q&A! Jeff Cunningham answers listener questions with practical, no-BS guidance for runners trying to make steady progress without frying themselves in the process. He covers off-season structure, long runs, half-marathon timing, fatigue, base building, heart rate, and sub-3 readiness. Reminder athletes...Stay patient, keep the main thing the main thing, and not turn every easy run into an accidental race. CHAPTERS: 00:00 Q&A Setup 01:07 Off Season for New Runners 03:44 How Many 20 Milers? 06:25 Half Marathon Before Marathon? 09:24 Eating Disorders in Athletes 12:20 Normal vs Excess Fatigue 15:44 Sub Three Marathon Readiness 22:41 Easy Run Heart Rate Concerns 26:08 Base Building Phase Structure 29:34 Coaching Remote Athletes 31:31 Marathon Training Three Days 33:21 Staying Motivated and Consistent 36:43 First Years of Running Focus 40:12 Wrap Up and Next Q&A Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ https://www.bareperformancenutrition.com/collections/performance-nutrition Bat…

Jeff breaks down why critical velocity training has been a cornerstone of his coaching for 25 years. How it builds speed, extends endurance, and improves performance without killing your legs. He explains the science, the practical application, and how to use it to run faster, farther, and more efficiently. CHAPTERS: 00:00 Intro 01:53 How Jeff Found Critical Velocity by Accident 05:36 The Origin of Critical Velocity Training 07:05 Why Critical Velocity Actually Works 08:02 The 3 Biggest Benefits of This Training 10:48 Where Critical Velocity Fits in Your Training 15:13 The Sweet Spot Between VO2 Max and Threshold 20:29 The Ideal Effort Range for Critical Velocity 27:15 When to Use It in a Training Block 35:38 What a Critical Velocity Workout Looks Like 37:54 How to Calculate Your Critical Velocity Pace 40:02 How Much Volume You Should Do 43:24 How Often to Run This Workout 45:51 When You’ll Start Seeing Results 47:25 Coach’s Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠…

Jeff Cunningham sits down with the man, the myth, the legend, Mitch Ammons to unpack stories of their years of relationship as a coach and athlete pair. They also are covering the marathon build that led to a 2:14:48 at CIM. Topics include volume, patience, pacing, adversity, and purpose, showing how consistent work, community, and resilience can shape performance, career, and character over time for the next Trials. CHAPTERS: 00:00 Welcome 01:08 Life Updates 08:17 Chasing a 2:14 Marathon 10:41 Mileage and Workout Floats 15:52 CIM Execution and Breakthrough 22:28 Race Highs and Meaning 31:28 Running as Social Connection 34:20 Appendix Race Secret 37:18 CIM Ankle Gamble 48:18 Runners World Cover 55:27 Learning To Hurt 01:00:23 Control The Controllables 01:03:08 Legacy And Gratitude Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ https://www.bareperformancenutrition.com/collections/performance-nutrition Bat City Track Club is an emerging national class and regionally elite team with a primary focus on…

Jeff kicks off Season 2 by breaking down how you can run my fastest marathon by starting with an honest audit of injuries, health, and real-life bandwidth. He'll walk through D-I-V-N: Density, Intensity, Volume, and Non-running. Lastly, he covers fueling (carbs/sodium), sleep, strength work, and mindset to stay consistent and keep progressing. 00:00 Season 2 Kickoff 01:51 Episode Goal: How to Run Your Fastest Marathon Ever 04:26 Start With the Big Picture: Health, Injuries & Life Bandwidth 09:38 The DIVN Framework Overview 31:05 Why Marathoners Need More Volume 32:58 Diagnose the Real Problem: Too Many Miles vs Not Enough 33:48 Ditch the 10% Rule, Build 3–6% at a Time 44:28 In-Run Fueling: Sodium + Carbs, Practice Your Race-Day Math 48:17 The Best Recovery Tools You’re Ignoring 53:14: Coach’s Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ https://www.bareperformancenutrition.com/collections/performance-nutrition Bat City Track Club is an emerging national class and regionally elite team…

As we approach the holidays, it felt vital to get into the studio for a quick coach pep talk. Here's three thoughts as you head into the new year that should challenge you and inspire you keeping your goals on the forefront, but not letting them rob you of the holidays. Become a BPN member FOR FREE - Unlock 20% off FOR LIFE ⁠https://bpn.team/member⁠ FOLLOW: IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠ YT: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g⁠ JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

For the season 1 finale of the show, host Jeff Cunningham dives into the intricacies of the success-failure mindset that often prevails in running. Ultimately, Jeff encourages a mindset of continuous improvement and self-compassion, urging listeners to redefine their notions of success and failure in their running journeys. CHAPTERS: 00:00 Introduction 02:12 The Success-Fail Dichotomy Explained 07:07 The Importance of Goal Setting 08:44 Realistic Goal Setting and Expectations 16:00 Social Media and Goal Setting Pressures 22:41 Choosing the Right Race for Your Goals 29:43 Adapting to Different Climates for Racing 31:30 Training and Preparation: Adherence to Process 35:05 Balancing Life and Training 38:41 Racing and Competition: Setting Goals 50:27 Final Thoughts: Giving Yourself Grace Become a BPN member FOR FREE - Unlock 20% off FOR LIFE https://bpn.team/member FOLLOW: IG: https://www.instagram.com/theconsistentlygoodpodcast/ YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g JEFF CUNNINGHAM: IG:…

Jeff Cunningham breaks down how money really flows in running—from pros chasing contracts to creators building brands online. He unpacks the evolution from amateurism to influence, the pressure athletes face to perform on the track and on social, and what it all means for the future of the sport. CHAPTERS: 00:00 Introduction 01:00 Monetization in Running: Influencers vs. Pro Runners 04:32 Historical Context: Amateurism in Running 07:24 The Shift to Professionalism in Running 12:43 The Impact of Social Media on Running 21:41 The Reality of Professional Running 27:58 Prize Money in Professional Track Meets 29:35 The Hardships of Non-Elite Runners 32:26 The Life of an Unsponsored Runner 34:06 Balancing Influencer and Athlete Roles 36:00 The Pressures of Being an Influencer 39:46 The Evolution of Running Sponsorships 42:47 The Reality of Professional Running 48:31 The Future of Running and Social Media 56:24 Final Thoughts and Encouragement Become a BPN member FOR FREE - Unlock 20% off FOR LIFE…

Jeff breaks down how real teams get built—not by chance, but by clarity, credibility, and commitment. After 24 years of coaching, he shows that cohesion starts with a shared target and relentless communication. He walks through the framework he used at St. Michael’s Catholic Academy and with Bat City Track Club—identify the true needs, set the standard, and lead from the front. When everyone knows the roadmap and buys into the work, a scattered group becomes a winning unit. CHAPTERS: 00:00 Introduction 00:53 The Essence of Team Building 03:16 Rugged Individualism vs. Teamwork 06:45 Examples of Pioneering Teams 10:46 Identifying Needs and Appetite for Excellence 14:22 Building a Relevant and Successful Team 22:23 Setting and Achieving Specific Goals 29:59 The Importance of Credibility and Competence 35:13 Building Credibility and Team Dynamics 37:29 Understanding Industry Standards and Peer Review 42:29 The Importance of Honesty and Realistic Expectations 47:57 Individual Success Leading to Team Success 53:02…

Iron deficiency sneaks up on endurance athletes—and I’ve felt it. In this episode, we break down why it happens (diet gaps, sweat loss, foot-strike hemolysis, heavy training) and how to fix it for good. You’ll learn what ferritin and hemoglobin really tell you, why heme iron absorbs differently than plant sources, and when smart supplementation makes sense. Beyond labs, it’s about training wiser, recovering deeper, and fueling with intent—so you stay strong, stay consistent, and keep stacking PRs. CHAPTERS: 00:00 Introduction 02:20 Cultural Factors Contributing to Iron Deficiency 11:49 Scientific Causes of Iron Deficiency 14:52 The Importance of Iron for Athletic Performance 19:36 Getting Your Blood Tested for Iron Levels 22:25 The Role of Ferritin in Iron Storage 35:32 Understanding Iron Saturation Levels 39:06 Ferritin Levels and Storage Space for Iron 41:27 Role of Hemoglobin and Hematocrit in Oxygen Transport 51:39 Diet Culture and Iron Deficiency 55:06 Supplementation and Managing Iron Levels 01:00:45…

Today, we explore the intricate world of speed work in distance running. Jeff breaks down the concept of speed work, discusses different training zones, and explains how to build speed in distance runners. With insights into muscle fibers, various paces, and scientific principles, this episode is a comprehensive guide for runners and coaches of all experience levels. CHAPTERS: 00:00 Introduction 04:05 The Importance of Aerobic and Anaerobic Training 09:12 Practical Speed Work Techniques 14:26 Fartlek Training Explained 25:06 Critical Velocity and Lactate Threshold 36:32 Aerobic Threshold and Marathon Pacing 39:23 Combining Paces for Effective Training 42:57 Specificity in Training 51:01 The Role of Mitochondrial Density 01:06:09 Avoiding Overtraining and Neuromuscular Fatigue 01:12:08 The Art and Science of Coaching 01:13:00 Final Thoughts and Encouragement Become a BPN member FOR FREE - Unlock 20% off FOR LIFE https://bpn.team/member Bat City Track Club is an emerging national class and regionally elite…

In this halfway mark of the season, coach dives into the intricacies of selecting races and the critical role of periodization in marathon training. Learn how to avoid common pitfalls like overtraining and understand the importance of integrating rest and variation into your regimen. Whether you're aiming to break personal records or stay injury-free, this episode provides actionable insights to help you be consistently good. CHAPTERS: 00:00 Introduction 00:25 The Consistently Good Paradox 01:13 The Importance of Redundancy in Training 03:07 Chasing Goals and Measuring Progress 05:17 The Thrill and Risks of the Chase 08:58 The Concept of Periodization 18:44 The Role of Rest and Recovery 24:54 Understanding Training Volume and Intensity 29:42 Training Cycles Explained 31:12 Off-Season Training Strategies 37:01 Strength Training for Runners 44:46 Balancing Volume and Intensity 52:50 Race Scheduling and Strategy 58:26 Invest in Yourself Become a BPN member FOR FREE - Unlock 20% off FOR LIFE…

In this episode, Jeff is covering the evolution of running technology and its significant impact on the sport. He discusses the advancement of shoe technology, the accuracy of GPS watches, the certification process of race courses, and modern recovery tools like the AlterG treadmill and dry needling. Learn how all these innovations have contributed to faster race times and better performance overall. CHAPTERS: 00:00 Introduction 01:19 Understanding Race Course Measurements 05:27 The Impact of GPS Watches on Race Perception 13:14 The Evolution of Running Watches 20:32 The Role of Heart Rate in Training 31:16 The Importance of Relaxation and Mindfulness 32:36 Balancing Technology and Intuition in Running 34:43 Revolution in Shoe Technology 45:02 Innovations in Recovery and Rehabilitation 57:30 The Role of Nutrition in Modern Running 59:36 Embracing Modern Running Innovations Become a BPN member FOR FREE - Unlock 20% off FOR LIFE https://bpn.team/member Bat City Track Club is an emerging national class and…

In this episode, Jeff goes straight into the world of running and endurance sports, tackling commonly held beliefs and separating fact from fiction. From the 80/20 and 10% rules to hydration myths and the best running shoes, Jeff brings science and evidence-based insights to help you improve your performance and training. This one promises to provide laughs, valuable knowledge, and help you become a better runner. CHAPTERS: 00:00 Welcome 02:15 The 80/20 Rule in Training 07:11 The 10% Rule: A Guide, Not a Law 13:06 Breathing Techniques: 15:45 The Dangers of Overhydration 27:24 Choosing the Right Running Shoe 34:10 Debunking the Myth: Running and Knee Health 43:28 Hydration Myths: Coffee, Tea, and Water 52:55 Training Volume: Does High Mileage Cause Injuries? 57:53 The Secret to a Strong Finish: Speed Work vs. Aerobic Fitness 01:01:48 Everyone is a Runner: Embracing the Runner Within Become a BPN member FOR FREE - Unlock 20% off FOR LIFE…

In this second episode of The Consistently Good Podcast, Jeff breaks down why the marathon owns such a deep place in his heart. From its roots in ancient Greece to today’s start lines packed with every kind of runner, the marathon tells a story of grit, culture, and community.He'll cover the barriers and breakthroughs—how coaching, fueling, and even politics have shaped the race. From the first Olympic marathons to the rise of women’s competition and iconic performances that defined eras, these moments show why 26.2 miles continues to inspire. CHAPTERS: 00:00 Introduction to the Marathon and Cultural Significance 01:52 Why I Love Coaching the Marathon 07:36 Economic Impact of Marathons 12:24 Historical Origins of the Marathon 15:41 Early Olympic Marathons 27:04 The 1904 St. Louis Marathon 30:16 The Standardization of the Marathon Distance 41:30 The Fight for Women's Marathon Inclusion 44:02 Progression of Marathon Records 51:03 The 1984 Olympics: A Seminal Moment 01:04:32 American Marathon Renaissance in…

On the debut of The Consistently Good Podcast, Jeff sits down with BPN Founder and CEO Nick Bare to talk about what it really takes to build something that lasts. From turning a small supplement company into a world-class fitness brand, Nick shares the lessons that shaped him—servant leadership, humility, and the daily discipline of gratitude and trust in relationships, parenting, and business. This conversation sets the tone for why staying consistently good beats chasing the occasional flash of greatness. CHAPTERS: 00:00 Welcome to the Consistently Good Podcast 01:41 Fatherhood and Servant Leadership 04:28 The Essence of True Leadership 11:26 The Importance of Vision 17:53 The Marathon Journey: From 3:24 to 2:39 33:34 Defining Success Beyond Achievements 47:24 The Essence of Trust in Coaching 51:41 Humility and Accountability in Training 53:47 Balancing Ambition and Life Responsibilities 58:39 The Power of Delegation and Team Trust 01:05:18 The Importance of Loyalty and Trust 01:10:12 The Symbiotic Nature…

Season 1 kicks off on 9.24.25 It’s not about being great once—it’s about being consistently good. Hosted by Jeff Cunningham—BPN Coach, Bat City Running Coach, and former elite runner—The Consistently Good Podcast is built for athletes chasing more than finish lines. This is where endurance meets resilience, mindset drives performance, and training transforms into a way of life. From proven coaching strategies and performance breakthroughs to raw conversations on leadership, family, and faith, Jeff delivers the tools and stories that fuel long-term growth. Backed by the “Go One More” ethos, each episode is designed to help you build consistency, push past limits, and stay relentless in every arena of life. FOLLOW: IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠ YouTube: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

It’s not about being great once—it’s about being consistently good. Season 1 kicks off 9.24.25