The Marathon Podcast

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In this episode of The Marathon Podcast, Fiona O'Keeffe is guesting the pod. She set an American course record in New York last fall, won the OTQ before the 2024 Olympics, and between those two performances she was recovering from a stress fracture.
In this episode, we are talking about her recovery from the stress-fracture, her training and why she isn't running with a gps watch.

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🎥 Full episodes + the Boston 2025 documentary:⁠⁠⁠⁠⁠https://www.youtube.com/@Warwickruns⁠⁠⁠⁠⁠

📸 Follow my training journey on Instagram: @warwick.runs
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Welcome to another episode of The Marathon Podcast's Boston Marathon Series!
Stephanie Dyer is running her 16th Boston Marathon in 2026, and she knows the course and its logistics better than most runners.
We are discusssing everything you need to know before Boston Marathon 2026!

Stephanies fundraiser:
https://tmbmf.org/2026-boston-marathon-stephanie/
Stephanie on Instagram: Instagram.com/runwithredness/

Time stamps:
00:00:00 Kristian's Personal Update: Why I Canceled Tokyo Marathon
00:05:36 Boston Marathon Veteran Stephanie Dyer Joins the Podcast
00:07:52 From College Runner to 16-Time Boston Marathoner
00:10:17 Running Boston in Extreme Weather: The 2018 Experience
00:14:52 Essential Gear and Preparation for Boston's Athletes Village
00:22:41 Transportation and Early Morning Logistics to the Boston Start
00:29:03 From Athletes Village to the Start: Warm-up and Narrow Roads
00:33:11 Boston's First Miles: Conserving Energy on the Downhill
00:45:10 The Cost of Going Out Too Fast in the Boston Marathon
00:52:11 Understanding Boston's Mid-Section: Flat Stretches and Crowd Energy
00:56:20 Essential Hydration and Nutrition for Boston Marathon
00:59:47 Mental and Physical Strategies for Boston's Infamous Newton Hills
01:12:39 Wellesley Scream Tunnel Energy and Cold Weather Hydration
01:17:30 From Heartbreak Hill to Boylston Street: The Final Push
01:26:30 Meeting Family, Celebrating, and the True Spirit of Boston
01:35:43 Thank You and Community Appreciation for the Podcast

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Save on FlexBeam using this link or code WARWICKRUNS:⁠⁠⁠⁠https://rechargehealthas.sjv.io/55GAPb⁠⁠⁠⁠
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🎥 Full episodes + the Boston 2025 documentary:⁠⁠⁠⁠https://www.youtube.com/@Warwickruns⁠⁠⁠⁠

📸 Follow my training journey on Instagram: @warwick.runs
🎶 Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

Get 20% off a STRAVA annual subscription with code KRISTIAN
Save on FlexBeam using this link or code WARWICKRUNS:⁠⁠⁠⁠https://rechargehealthas.sjv.io/55GAPb⁠⁠⁠⁠
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In this episode of The Marathon Podcast, Emiel Berghout is our guest. Emiel has a unique story, as he started running at 30 years old with no prior running experience. At 37, he is a 2:17 marathoner and he keeps on improving.

Emiel is a well-know name and face in the Netherlands as one of the biggest running influencers. In this episode, Emiel shares how he got to where he is today and what his progression has been like.

Emiel on Instagram: https://www.instagram.com/emiel.berghout
YouTube: https://www.youtube.com/@emiel.berghout

Time stamps:
00:00:00 Navigating Olympic Reflections and Tokyo Marathon Uncertainty
00:08:18 Welcoming 2:17 Marathoner Emiel Berghout to the Podcast
00:13:07 From Smoking to Sub-20 5K: Emiel's Unexpected Running Start
00:22:20 Emiel's Competitive Nature and Public Perception of His Progress
00:29:49 The Grueling Sub-2:30 Debut at Rotterdam Marathon
00:37:30 Altitude Training and the Humbled Amsterdam Marathon Performance
00:43:50 The Journey from 2:26 to Breaking the 2:20 Marathon Barrier
00:58:48 Conquering Heat and Achieving Negative Splits in Berlin and Amsterdam
01:11:44 Emiel's High-Volume Training Philosophy and Weekly Structure
01:18:23 Optimizing Performance with Zone 1 Training and Lactate Testing
01:23:54 Overcoming Mental Barriers and Finding a 'Second Life' in Races
01:32:09 Emiel's Advice for Runners and His Ambitious Sub-2:15 Marathon Goal
01:35:34 Kristian's Reflections on Emiel's Story and Upcoming Podcast Guests

🎥 Full episodes + the Boston 2025 documentary:⁠⁠⁠https://www.youtube.com/@Warwickruns⁠⁠⁠

📸 Follow my training journey on Instagram: @warwick.runs
🎶 Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

In this episode of The Marathon Podcast, John Daly is guesting the podcast. John is a London-based physio-led run coach and has a lot of experience on how to run more while staying injury-free. We discuss how you can deal with stress fractures, what to look out for, and how to avoid them. 

We also talk about how to increase mileage safely and how to use strength training as a runner. This is a must listen for all runners, regardless of their level. 
John's website: https://jdphysioruncoach.com/
John on Instagram: https://www.instagram.com/jdphysioruncoach

Get 20% off a STRAVA annual subscription with code KRISTIAN
Save on FlexBeam using this link or code WARWICKRUNS:⁠⁠⁠https://rechargehealthas.sjv.io/55GAPb⁠⁠⁠
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🎥 Full episodes + the Boston 2025 documentary:⁠⁠⁠https://www.youtube.com/@Warwickruns⁠⁠⁠📸 Follow my training journey on Instagram: @warwick.runs🎶 Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

In this episode of The Marathon Podcast, Andrejs Birjukov is the guest. He is a heart rate expert and a former professional athlete.
He is now into running and is training for the Boston Marathon 2026.
In this episode, we are mainly discussing how heart rate should be used as part of your training.

Time stamps:

00:00:00 — Welcome to The Marathon Podcast with Andrejs Birjukovs
00:02:40 — From Professional Sprint Kayaker to Endurance Athlete
00:09:58 — Lessons from High-Intensity Sprint Kayaking Training
00:17:28 — Andrejs's Quarter-Life Crisis and Becoming a Heart Rate Expert
00:27:32 — The 5-Zone Heart Rate Model for Optimal Training
00:38:28 — How Elite Athletes Use Heart Rate for Performance and Recovery
00:56:42 — Building Training Load and Perfecting Running Form
01:14:13 — Why Nutrition and Recovery Drive Training Adaptation
01:17:50 — Practical Tips for Fuelling and Estimating Heart Rate Zones
01:27:56 — Andrejs's Book “The Resilient Athlete” and Podcast Farewell

Zone calculator: https://theathleteblog.com/heart-rate-zone-calculator/

Andrejs on Instagram: https://www.instagram.com/andrejsbirjukovs

Get 20% off a STRAVA annual subscription with code KRISTIAN
Save on FlexBeam using this link or code WARWICKRUNS:⁠⁠https://rechargehealthas.sjv.io/55GAPb⁠⁠
Start your free Musicbed trial:⁠⁠https://fm.pxf.io/kristianwarwick⁠⁠

🎥 Full episodes + the Boston 2025 documentary:⁠⁠https://www.youtube.com/@Warwickruns⁠⁠📸 Follow my training journey on Instagram: @warwick.runs🎶 Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY