Welcome!
Running Capacity is a podcast for exhausted runners working 50+ hour weeks, aiming to give you the no BS tools to keep you running, when work and life have other plans.
Hosted by me, Chevy Rough, a Running & Strength Coach since 2015.
Learn more at www.chevyrough.com
EP4 - The first-month training week I build for a 50+ hour work week runner
What This Episode Is About
A behind-the-scenes look at how I programme a typical first-month week for a client running 50+ hours at work. Not the highlight reel. Not the fantasy plan. The actual week, session by session, that gets a professional runner back on the road without the nervous system pulling the emergency brake. This episode is about minimum effective dose. What it is. Why it matters more than maximum effort. And why the least you can do that keeps you progressing is usually the answer.
What You’ll Take Away:
Why most 50+ hour week runners are training against their own nervous system, not with it
The CFO analogy. How your body manages an energy budget and why it stops trusting you when you overspend
What minimum effective dose actually means. And why it's not about doing the least
A full week of programming for a first-month client, session by session, with the reasoning behind each choice
The one hack for making strength training survivable inside a fighting-diaries week
Why the A-type instinct to go all in is exactly what breaks the plan
How to know when you're ready to layer more on. And how to know when you're not
PAID THINGS:
🤝 Work with me 1:1 (https://www.chevyrough.com/)
🏃🏽 Attend an in-person seminar (https://chevyrough.com/seminars)
FREE THINGS:
📺 Get inspired by BBC1's Mind Over Marathon (https://www.chevyrough.com/bbc-mind-over-marathon)
📚 Read my Blogs (https://www.chevyrough.com/articles)
😮💨 Download The Breathing Playbook for Runners (https://chevyrough.com/breathing-playbook)
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Questions or just want to say hey? Drop me an email: chevy@chevyrough.com
16 Jul 2025
EP3 – Left Foot Braking: The Skill That Keeps You Running
🔧 What This Episode Is About If your training feels like all gas, no brakes—this one’s for you. In this episode, we dig into the concept of left foot braking—a lesson borrowed from F1 drivers to help you manage stress, energy, and recovery before your body slams on the brakes for you. Whether you’re coming back from injury, stuck in a burnout cycle, or just know deep down you’re redlining too often, we unpack how to train your nervous system to recover better, adapt faster, and actually want ...
9 Jul 2025
EP 2 - Your Comeback Starts With 7 Days, Not 12 Weeks
🎙️ Episode 2 – Shorten Your Horizon If you’re coming back to running after a break—whether from injury, life getting busy, or just losing your mojo—the first step isn’t to pick up where you left off. It’s to meet yourself where you are now. This episode is about ditching the fantasy comeback and setting real-world goals that fit your current energy, schedule, and life mess. We’re talking about working in shorter chunks of time, building momentum week by week, and letting go of those imp...
1 Jul 2025
EP 1 - Comparison is The Thief of Joy
Comparing ourselves to past versions or other runners prevents us from enjoying running today and moving forward with consistency. • The "Your Best Run" podcast focuses on context-specific running success - your best run after injury, after having kids, or in your current life situation • Comparison is the thief of joy, especially when looking at younger versions of ourselves or social media highlight reels • Our bodies express the life we've built - fatigue and changes in energy reflect ach...
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2 ratings
Podcast Authority Score: 37 / 100
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Quality
75
Social presence
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YouTube
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Engagement
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