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The Sunday Shakeout - Podcast

The Sunday Shakeout

 Nicholas Macha

The Sunday Shakeout seeks to share the untold stories of top high school, collegiate, and professional runners.

The mission? To showcase the humanity and unique journeys of these athletes. Through deep, authentic conversations, I aim to inspire my audience to pursue both athletic and personal success, seeing running not just as a set of goals, but as a path of growth and transformation along the way.

Sports Running
Update frequency
every 6 days
Average duration
33 minutes
Episodes
158
Years Active
2022 - 2025
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Ep. 38 - Training Review: Freshman Year Summer Training

Ep. 38 - Training Review: Freshman Year Summer Training

This week's episode of The Sunday Shakeout takes a laid-back approach as we dive into a review of my summer training during my freshman year of cross-country. Rather than a typical training tutorial,…

00:32:16  |   Sun 06 Aug 2023
Ep. 37 - The Big Dance: How to NAIL Race Day

Ep. 37 - The Big Dance: How to NAIL Race Day

This week's episode of The Sunday Shakeout features some of my biggest tips for how to succeed on race day. You're on the start line of the biggest race of your life and the gun goes off, but you've …

00:30:42  |   Sun 30 Jul 2023
Ep. 36 - Fartlek Training: SPICE Things Up

Ep. 36 - Fartlek Training: SPICE Things Up

This week's episode of The Sunday Shakeout features the ultimate guide to fartlek training for distance runners. I like to use the analogy of food when talking about fartlek training. Let's say that …

00:33:23  |   Sun 23 Jul 2023
Ep. 35 - Heart Rate Training: A New Realm of Performance

Ep. 35 - Heart Rate Training: A New Realm of Performance

In this week's episode of The Sunday Shakeout, join me for an insightful guide to heart rate training tailored for distance runners. Despite being underutilized in the running world, heart rate train…
00:31:45  |   Sun 16 Jul 2023
Ep. 34 - Hit the Hills! | A Comprehensive Guide to Hill Training for Runners

Ep. 34 - Hit the Hills! | A Comprehensive Guide to Hill Training for Runners

In this week’s episode of The Sunday Shakeout I guide you through the ins and outs of hill training tailored for distance runners. Echoing the sentiment of one of America's greatest distance runners,…
00:24:38  |   Sun 09 Jul 2023
Ep. 33 - Navigating the Cross-Training Conundrum for Distance Runners

Ep. 33 - Navigating the Cross-Training Conundrum for Distance Runners

This week on The Sunday Shakeout, we tackle the often-dreaded topic of cross-training for distance runners. While the allure of trails and the wind in our hair beckon, aerobic cross-training offers b…
00:28:26  |   Sun 02 Jul 2023
Ep. 32 - Crafting Your Path to Success: A Guide on Building Effective Training Plans

Ep. 32 - Crafting Your Path to Success: A Guide on Building Effective Training Plans

In The Sunday Shakeout, I give a step-by-step tutorial on crafting a personalized training plan for distance runners, from the mile to the marathon. Designing your own plan might seem daunting, but w…
00:31:22  |   Sun 25 Jun 2023
Ep. 31 - Optimize Your Training | Deep Dive Into Self Assessment | Part 2

Ep. 31 - Optimize Your Training | Deep Dive Into Self Assessment | Part 2

This week on The Sunday Shakeout, we dive deeper into self-assessment for distance runners, building on last week's insights. Crafting an effective training plan begins with essential questions, ensu…
00:37:53  |   Sun 18 Jun 2023
Ep. 30 - Unlock Your Potential: A Comprehensive Self-Assessment Guide for Runners | Part 1

Ep. 30 - Unlock Your Potential: A Comprehensive Self-Assessment Guide for Runners | Part 1

This week’s episode of The Sunday Shakeout is a guide through the essential process of self-assessment before diving into a training plan. Asking key questions is crucial to shaping a plan that not o…
00:31:26  |   Mon 12 Jun 2023
Ep. 29 - Powerful Milestone: Celebrating 1000 Plays with a Quick-Start Guide to Weightlifting

Ep. 29 - Powerful Milestone: Celebrating 1000 Plays with a Quick-Start Guide to Weightlifting

In this special episode of The Sunday Shakeout, I'm thrilled to share the excitement of reaching a significant milestone – one thousand plays! This achievement is a testament to the incredible suppor…
00:37:34  |   Sun 04 Jun 2023
Ep. 28 - Strategic Mileage Building: How to Utilize “Baseline Mileage”

Ep. 28 - Strategic Mileage Building: How to Utilize “Baseline Mileage”

In this week’s episode of The Sunday Shakeout, we delve into the essential concept of baseline mileage. Tracking mileage has long been foundational, yet the common 10% rule often falls short in today…
00:27:34  |   Sun 28 May 2023
Ep. 27 - Optimizing Hydration: A Runner's Essential Guide

Ep. 27 - Optimizing Hydration: A Runner's Essential Guide

This week’s episode of The Sunday Shakeout dives into the often-overlooked world of hydration in running. Explore key aspects such as electrolytes, cramping, hyponatremia, fluid loss, and sodium. Mas…
00:28:05  |   Sun 21 May 2023
Ep. 26 - Foundational Training Principles | Milers to Marathoners

Ep. 26 - Foundational Training Principles | Milers to Marathoners

This week’s episode of The Sunday Shakeout explores fundamental training strategies applicable across all running distances, emphasizing the simplicity behind effective training. From track miles to …
00:29:59  |   Sun 14 May 2023
Ep. 25 - Performance Unleashed: Advanced Strategies for Mastering Intensity | Part 2

Ep. 25 - Performance Unleashed: Advanced Strategies for Mastering Intensity | Part 2

In this episode of The Sunday Shakeout, we continue our exploration of monitoring and controlling running intensity, shifting the focus from input to output. Last week, we delved into the internal ph…
00:27:23  |   Sun 07 May 2023
Ep. 24 - Mastering Intensity: Unveiling Strategies for Optimal Performance | Part 1

Ep. 24 - Mastering Intensity: Unveiling Strategies for Optimal Performance | Part 1

This week's episode of The Sunday Shakeout is about how to monitor and control running intensity. Optimize your running by understanding the pivotal role of intensity distribution in your training. T…
00:29:41  |   Sun 30 Apr 2023
Ep. 23 - Global Running Update April 2023

Ep. 23 - Global Running Update April 2023

This episode of The Sunday Shakeout features a Global Running Update. In this episode, I talk about some of the key events that have been taking place in the world of distance running. This week, I t…

00:26:32  |   Mon 24 Apr 2023
Ep. 22 - Endurance Odyssey: Conquering the Miles in the Long Run

Ep. 22 - Endurance Odyssey: Conquering the Miles in the Long Run

This week's episode to The Sunday Shakeout features an informative guide to the long run. The long run is simply the longest run you do during the week, however, there is some dimension to it that is…
00:28:03  |   Sun 16 Apr 2023
Ep. 21 - Training Intensity Distribution - TID

Ep. 21 - Training Intensity Distribution - TID

This week's episode of The Sunday Shakeout features an informative guide to a heavy topic - training intensity distribution, or TID. Your TID could make or break your training depending on how you di…

00:25:50  |   Sun 09 Apr 2023
Ep. 20 - The Trendy Term: Recovery

Ep. 20 - The Trendy Term: Recovery

This week's episode of The Sunday Shakeout features a training tutorial on one of the most important, yet overlooked topics in the running space. As Stephen Scullion, Irish 2:09 marathoner and Olympi…

00:34:34  |   Mon 03 Apr 2023
Ep. 19 - Tapering 101 (UNEDITED)

Ep. 19 - Tapering 101 (UNEDITED)

This episode of The Sunday Shakeout features a talk on tapering. Apologies for the quality of this episode. I am sick, recorded on my phone, and don’t have the concentration and equipment to edit. Th…
00:22:08  |   Sun 26 Mar 2023
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