The MicroCast
The Microcosm Coaching Podcast helps endurance athletes—whether you're a road runner, trail runner, or training for your first marathon or 100-miler—get more out of their training with evidence-based advice, effort-based coaching, and expert mindset support. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running, you're in the right place.
- Update frequency
- every 6 days
- Average duration
- 59 minutes
- Episodes
- 192
- Years Active
- 2021 - 2025
How Long Does It Take To Get Faster?
In this conversation, Coaches TJ and Zoe discuss various topics related to athletic performance, coaching, and the impact of technology on training. The discussion begins with a light-hearted mention…
Strength Training For Runners
Summary
In this conversation, Zoe discusses the importance of zooming out to analyze training patterns and the significance of periodizing strength training for runners. She emphasizes the need for …
Running and Training Through Menopause
In this conversation, Zoe discusses various topics related to running, coaching, and women's health. The discussion begins with light banter about coffee and transitions into a deeper conversation ab…
"Blue Collar" Training for Runners with Physically Demanding Jobs
Summary
In this conversation, Zoe and Coach TJ discuss various aspects of training for athletes, including the effectiveness of core exercises, the role of hiking in training, personal preferences f…
Hybrid vs. Block Training Periodization for Runners, and What Data Actually Matters
In this conversation, Zoe and Coach TJ discuss their recent vacation, the challenges of balancing training with leisure, and the importance of periodization in athletic training. They reflect on thei…
Our Top Ten Favorite Workouts for Runners
We're diving into the archives for this fun episode of the MicroCast! Coach Zoë Rom and Coach TJ David break down their favorite workouts, and why - and dive into the science behind why certain stimu…
The Bad Ideas Draft. Worlds Worst Nutrition, Training, and Running Advice Ever!
The Bad Ideas Draft! Hosted by coaches TJ David, Zoë Rom and special guest coach Sean Van Horn.
From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks. We…
The "Best" Running Cadence, Running on Soft Surfaces, and Transition Season!
In this conversation, Zoe and Coach TJ explore various aspects of running training, including the concept of the off season, the role of music while running, hydration strategies, family dynamics in …
Fatigue, Perfectionism and Cycle Syncing!
In this episode, Zoe and Coach TJ discuss their experiences at the Run Rabbit Run 100, the importance of community in athletics, and delve into various topics including nutrition, the impact of fatig…
Coach Zoë on For The Long Run!
This week, we're sharing a special collaboration with our good buddy Jonathan Levitt at For the Long Run before we're back in your feeds with a brand new EP later this week. Coach Zoë breaks down her…
How To Set Better Running Goals - And Train Without Goals!
In this podcast episode, Coach TJ and Zoe discuss various topics related to training and recovery for athletes. They answer questions from listeners, talk about transitioning from training by heart r…
Coach Zoë's Leadville 100 Race Recap!
Coach Zoë breaks down her second-place finish at the Leadville 100.
How to Get Better at Running Downhill and Leadville 100 Preparation!
In this conversation, Coach TJ and Zoe discuss various topics related to ultra running, including pacing for ultra distances, carb loading, running downhill, heat training, splitting runs, and race p…
The Most Common Questions Coaches Get About Running
In this podcast episode, Coach TJ and Zoe discuss their favorite lessons from the Olympics, common questions from coaches, and a study on the differences between elite and non-elite trail runners. Th…
The Six Biggest Training Mistakes Athletes Make
In this conversation, Coach TJ and Zoe discuss various topics related to nutrition, training, and race preparation. They announce the launch of their new podcast, Your Diet Sucks, which focuses on nu…
Your Diet Sucks - The Zero Calorie Ultra
Would you run 100 miles with zero calories? Should you?
In episode two, we break down the history - and the science - of fasting. We dive into why athletes seem drawn to a mentality of doing more wit…
Introducing Your Diet Sucks - Why Athletes Fall For Diet Bullsh*t
Welcome to episode one! Get to know hosts Kylee Van Horn and Zoë Rom and why they’re endlesslessly fascinated with food. In this episode, we ask why athletes seem so prone to diet bullsh*t and pseudo…
Supplements That Work, and How To Track Your Training
In this conversation, Coach TJ and Zoe discuss the only five supplements that have evidence-based performance benefits: creatine, caffeine, nitrates, sodium bicarbonate, and beta-alanine. They delve …
V02max Matters For All Runners. Here's How to Improve Yours.
In this conversation, Zoe and Coach TJ discuss various topics including NSAIDs, the elliptical, intermittent fasting, aid station quesadillas, and what new ultra runners can expect in their first yea…
Altitude Training For Runners plus a Silver Rush 50 Recap!
Find us online at Microcosm Coaching.https://www.microcosm-coaching.com/ Coach TJ and Coach Zoe discuss their recent experiences with racing and training at altitude. They touch on topics such as the…