The Consistently Good Podcast

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 WorkoutsUnlock 15% off your next BPN order:Use Code: BEGOOD15⁠https://www.bareperformancenutrition.com/jeffBat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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.MB017GXABX3B9RM

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 Hopkins03:53 Connecticut to USC06:29 Dad's Accident09:52 Anxiety and Perfectionism12:05 Back to Therapy16:37 Feeling Bad for Feeling Bad19:12 Stick Around22:07 Why Neuroscience27:49 Football to Ironman29:19 Brain Quits First34:07 Just Start43:17 Vulnerability Is Honesty48:28 Mental Health Education52:42 Inspiration vs. Role Model1:01:52 Ironman FloridaBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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.MB01WUEORYB6ICC

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 Everywhere02:32 The Four Types of Clichés05:10 Can You Really Get 1% Better Every Day?12:50 The Problem With “No Pain, No Gain”16:25 What “Embrace the Grind” Gets Wrong22:45 Is Pain Really Weakness Leaving the Body?24:30 When Comparison Helps and Hurts31:55 “Just Worry About Us”35:09 The Worst Nutrition and Body Image Clichés40:32 Does Running Slow Really Make You Faster?43:36 Do Summer Miles Bring Fall Smiles?45:15 The Race Is Not Always to the Swift47:13 Closing Out Season 3Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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.MB01XCZAFHACAI1

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 Intro02:17 Marathon Training Periodization Explained05:27 How Long Should a Marathon Block Be?09:28 Why a 13-Week Marathon Plan Works13:51 Critical Velocity Repeats and Pacing19:01 Tempo Runs and Combination Workouts22:05 Long-Run Workouts and Marathon Tapering24:52 How to Space Workouts for Recovery27:05 Adding Marathon Pace to Long Runs28:18 Adjusting Training for Heat and Humidity30:01 Maintaining Speed During Marathon Training33:22 What to Do When You Miss a Workout38:02 Gut Training, Carbohydrates, and Sodium39:54 How to Prepare for Your Marathon Course42:00 How Many 20-Mile Runs Do You Need?43:24 Balancing Repeats and Threshold Workouts46:32 Marathon Block Length and Mental Fatigue48:40 MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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.MB01CJB7DV9B4VS

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.CHAPTERS00:00 Intro01:04 Marathon Journey Begins06:21 Creative Roots and Filmmaking14:44 Handling Online Hate18:23 Bittersweet PRs and Progress23:45 Burnout and Too Many Pots28:55 Boston Build and Belief33:38 Race Week38:21 Closing Miles Breakdown41:45 Racing With an Audience55:11 Berlin Plans and Fueling57:52 Speed Gains and Haters59:25 Dad Life and Sports Joy01:04:11 Impact Beyond RunningBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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.MB01WH1HTYXIY1B

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 Time2:55 How Race Courses Are Officially Measured9:08 The Boston Marathon Data Study11:33 What Extra Distance Costs You in Real Time18:13 What Is a Fartlek?20:48 The GPS Anxiety Problem24:19 The Highway Analogy27:04 Skipped Workouts, Bad Workouts & the Rule of Thirds38:08 Bandwidth Management46:54 MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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.

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-nutrition⁠Bat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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.

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 Intro03:06 The Consistently Good Paradox05:21 Why Fitness Disappears Faster Than You Think07:49 Periodization For Summer Training09:21 Lower Volume, Lower Stress, Better Timing12:23 Improve Your Running Economy15:21 Speed Work, Hill Reps, And Fartlek Training21:41 How Much Mileage Should You Run?25:05 Why Strength Training Matters Now27:33 Heat Training Is A Gift32:59 MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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.

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 Welcome01:58 From Netherlands to Baylor05:00 Freshman Struggles12:12 Three Keys to Breakthrough23:07 Big 12 Redemption and Mind Power31:57 Coaching Begins and Redefining Winning39:35 The Letter After Celebration41:31 Redefining What Winning Means48:14 Positive Self Talk Power53:30 Control the Controllables56:36 Coaching Through Life Highs Lows01:03:54 Never Giving Up on Kids01:06:30 The Box of Letters Matters01:13:57 Full Circle Life JourneyBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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)MB01WA5TBUGFJK5

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 Matters03:18 From Alaska Kid to National Talent06:40 The Breakthrough That Changed Everything08:11 Why She Chose Boise State10:16 Building a Championship Mindset11:21 Turning Pro in an Uncertain Season13:34 The Breaking Point Before Olympic Trials18:49 Taking Back Control of Her Story22:34 What Young Runners Need Earlier29:29 The Hidden Cost of Chasing Performance34:22 Fueling, Freedom, and Running Healthy Again37:29 Breaking the Silence Around Mental Health40:18 Two Practical Steps42:46 Wedding Plans and PrioritiesBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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 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 Intro01:49 Whole Number Obsession03:56 Gadget Overload04:54 Tan Lines Pride06:15 Race Tracker Madness08:10 Weather App Spirals10:58 Treadmill Snobbery13:28 Shoe Nerd Culture15:50 Bathroom Anxiety Tales24:56 Chafing Survival Guide29:20 Runners Ugly Feet31:24 Weather Forecast Obsession36:46 Runner Math Brain42:44 Shoes For Every Occasion47:30 Shorts Seams And Pockets50:00 Geography Distance52:29 Runner Medical Know How55:14 FarewellBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat 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: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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)MB01KMXIZR39BGW

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. Chapters00:00 Welcome and New Topic01:59 Why Running Feels Spiritual05:17 Movement as Brain Medicine06:46 Runner’s High Explained08:34 Endocannabinoids and Calm11:44 Exercise and Mental Health19:21 BDNF: Miracle-Gro for the Brain23:17 Microglia and Brain Immunity27:05 Hippocampus and Memory Gains29:33 Sharper Thinking on Runs33:13 Oxygen Boost Explained44:10 Why Run Clubs Fight Loneliness47:56 Why Runners Get Creative50:58 Mailbag: Warmup Question56:21 Final TakeawaysBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionBat 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: @jdcunningham97BAT CITY: @batcitytrackclubThis 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)MB01YQPWOYGICAZ

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 Intro01:53 How Jeff Found Critical Velocity by Accident05:36 The Origin of Critical Velocity Training07:05 Why Critical Velocity Actually Works08:02 The 3 Biggest Benefits of This Training10:48 Where Critical Velocity Fits in Your Training15:13 The Sweet Spot Between VO2 Max and Threshold20:29 The Ideal Effort Range for Critical Velocity27:15 When to Use It in a Training Block35:38 What a Critical Velocity Workout Looks Like37:54 How to Calculate Your Critical Velocity Pace40:02 How Much Volume You Should Do43:24 How Often to Run This Workout45:51 When You’ll Start Seeing Results47:25 Coach’s MailbagBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionBat 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: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis 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)MB01QLJL5OWAZZT