MicroCast

About 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.

Publisher

Microcosm Coaching

Category

sports

Language

en

Explicit

No

First episode

15 Jan 2021

Latest episode

14 Oct 2026

Latest episodes

26 of 244 episodes have a transcript.

1. 

   14 Oct 2026

   6 Speed Work Mistakes Runners Make (Strides vs. VO2 Max, Explained)

   Strides and VO2 max intervals both mean running fast, but they do completely different jobs. Strides are short and smooth, and they train the way you move. VO2 max intervals are long and brutal, and they train your heart. Mixing them up is one of the most common speed work mistakes we see as coaches. In this episode, Zoë and TJ explain what each type of workout trains and how to structure both. They also cover the six mistakes that keep runners from getting the most out of their hard days. Before that, they answer a listener question on super shoes. A new 2026 study suggests that slower runners may benefit more than earlier research found. In this episode: Meet Microcosm coach Kyle Jones, who specializes in masters athletes Zoë’s new science podcast with Nick Tiller, PhD: The Claims Department, launching October 15 Listener question: when are you “fast enough” for super shoes? What the research says about super shoes at slower paces, including a 2026 ETH Zurich study of runners from 8:00 to 12:50 pace Nylon vs. carbon plates, lower-leg injury risk, and how to pick a pair Strides vs. VO2 max intervals: purpose, duration, and fatigue cost VO2 max, threshold, and running economy explained in plain language How to pace VO2 max intervals Why your watch’s VO2 max and threshold estimates aren’t reliable How to structure strides: length, recovery, effort, and where they go in your run 6 mistakes: running intervals too hard, stacking intensity, turning recovery into another interval, skipping strides, turning strides into a conditioning test, and chasing heart rate or pace numbers Want a coach who knows the difference between 20 seconds and four minutes? Microcosm has roster spots open. Learn more at microcosm-coaching.com or email microcosmcoaching@gmail.com (mailto:microcosmcoaching@gmail.com).

2. 

   7 Oct 2026TRANSCRIPT

   5 Mistakes Self-Coached Runners Make

   Host TJ and guest Skylar discuss five common pitfalls self-coached runners encounter, offering insights to optimize training and avoid detrimental mistakes.

3. 

   1 Oct 2026TRANSCRIPT

   Running Advice That Aged Badly: 6 Running Myths Debunked (Lactic Acid, Stretching, Cadence & More)

   Coaches Zoë Rom and TJ David debunk six common running myths, revealing what research truly supports and why outdated advice persists, offering listeners clarity on training.

Inside a recent episode

5 Mistakes Self-Coached Runners Make

Published 7 Oct 2026 · Transcript excerpt

[…] Okay. What is your third biggest mistake? Like according to you? I think this is, this is one that will resonate with people because it's very mental and emotional, but it's training your strengths instead of your limiters or your weaknesses. Okay. Tell me more. So I think we tend to want to do things that are easier. Confirmed. Yeah. Yeah. Working on limitations, weaknesses, a lot of the time creates a perception that we are not sufficient. All we are are weaknesses. And it's nice when we're winning workouts. It's nice when we're out there proving our fitness. Unfortunately, none of that is very good for getting better over time. […]

Who has been a guest on MicroCast

Names identified in recent episode analyses. Showing up to five guests.

• Skylar
• Kristin Layne
• Kyle

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

43 ratings

Spotify

4.8 / 5

82 ratings

Podcast Authority Score: 64 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

95

Social presence

0

YouTube

0

Engagement

82

Contact MicroCast

Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.

Shows with a similar audience

• 

  Your Diet Sucks

• 

  Trail Society

• 

  Some Work, All Play

• 

  The Trail Network Podcast

• 

  Singletrack

• 

  The Boulder Boys Show

Questions about MicroCast