{"podcast":{"title":"Half Marathon Training Plan Podcast","slug":"half-marathon-training-plan-podcast-7574423","podcast_index_feed_id":7574423,"rss_url":"https://anchor.fm/s/10b51514c/podcast/rss","website_url":"https://halfmarathontrainingplan.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/44748459/44748459-1762382669254-71b26c94536da.jpg","author":"Coach Chris","episode_count":29,"summary":"The Half Marathon Training Plan Podcast helps beginners train smarter, stay healthy, and finish strong. Hosted by Coach Chris and Coach Maya, each episode breaks down the science of running into simple, practical strategies for building mileage safely, avoiding injury, fueling properly, and staying consistent from week one to race day. Whether you're training for your first 13.1 or coming back after burnout, this podcast teaches the system behind injury-free half marathon training — without hype, guesswork, or wasted miles. Start here → halfmarathontrainingplan.com/start","last_synced_at":"2026-07-07T00:22:28.601093+00:00","page_url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423"},"episode":{"title":"Nutrition & Injury Prevention: Fix Heavy Legs, Poor Sleep & Hidden Fueling Gaps","slug":"nutrition-injury-prevention-fix-heavy-legs-poor-sleep-hidden-fueling-gaps","published_at":"2026-02-02T13:00:00+00:00","page_url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/nutrition-injury-prevention-fix-heavy-legs-poor-sleep-hidden-fueling-gaps","show_page_url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423","url":"https://podcasters.spotify.com/pod/show/coach-chris2/episodes/Nutrition--Injury-Prevention-Fix-Heavy-Legs--Poor-Sleep--Hidden-Fueling-Gaps-e3ec0rc","audio_url":"https://anchor.fm/s/10b51514c/podcast/play/114737452/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-29%2Fb945d812-7b2b-6ee5-dd59-857673a1aa07.m4a","summary":"New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System Do your legs feel heavy even when your training plan looks right? By week five of half marathon training, many runners hit a wall—not from mileage, but from invisible fueling mistakes that quietly sabotage recovery and increase injury risk. In this episode, Coach Chris and Coach Maya break down the science behind nutrition and injury prevention, explaining why many overuse injuries don’t start in your shoes—they start in the kitchen. In this episode, we cover: Why many running injuries are actually under-recovery injuries The concept of Low Energy Availability (LEA) and how it suppresses tissue repair Why magnesium is essential for ATP energy, muscle relaxation, and sleep Why blood tests often miss magnesium deficiency in runners How drinking only water during long runs can worsen fatigue and heavy legs The role of sodium and electrolytes in neuromuscular function and endurance How fueling mistakes elevate cortisol and increase stress fracture risk 📌 Recommended Guides Mentioned in This Episode: Best Magnesium for Runners (Forms & Brands) Best Electrolytes for Runners The Runner’s Recovery Supplement Guide Runner Tip of the Week: If your sleep quality declines as training volume increases, nutrition—not mileage—is the first variable to fix. Related Episodes: How to Avoid Shin Splints Before They Start Why Consistency Beats Motivation This episode is part of our science-based Half Marathon Training series. 📘 Want the full framework? The Half Marathon Training Plan book is now available on Amazon (Kindle & Paperback)","meta_description":"New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System Do your legs feel heavy even when your training plan looks right? By week five of…","key_points":[],"chapters":[],"topics":[],"duration_seconds":860,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/half-marathon-training-plan-podcast-7574423/episodes/nutrition-injury-prevention-fix-heavy-legs-poor-sleep-hidden-fueling-gaps/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/nutrition-injury-prevention-fix-heavy-legs-poor-sleep-hidden-fueling-gaps.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}