Shalane Flanagan

Jeff just ran Berlin and Chicago two weeks apart and says he never hit the wall. Allie isn’t buying it. They break down what the wall actually is, from running out of fuel to starting too fast to heat, plus a Berlin study finding men were twice as likely as women to hit it. Hear their fueling tricks, pacing advice, and why “bank equals bonk.”

You just crossed the finish line. Now what? We break down the “one day of recovery per mile” rule, the four-week “reverse taper” that rebuilds your volume from 30% to 60% to normal, and why jumping back too soon is how injuries sneak in. We also share their own post-race rituals, from hot-cold-hot baths to compression boots to a Galloway-style walk/run, plus a cautionary tale about running two marathons in two weeks.

Physical therapist Dr. Winnie Yu joins Allie breaks down the real green-light, yellow-light, red-light system for running injuries — from runner's knee to stress fractures, and makes the case for strength training as the single best injury-prevention tool. Bonus: practical advice on shoe rotation and knowing when it's time to actually stop and see a professional.

Why do long runs feel so hard? One runner shares three surprising (and slightly controversial) tricks that transformed her long-runs and her relationship with endurance training.

A sports dietitian breaks down everything runners need to know about fueling — from strategic carb-loading (not just pasta night) to race-day gel timing, hitting 75g of carbs per hour, and fast post-race recovery. She also tackles the topic every runner secretly wants covered: preventing GI distress by training your gut like a muscle.