{"podcast":{"title":"The MicroCast","slug":"the-microcast-3510125","podcast_index_feed_id":3510125,"rss_url":"https://anchor.fm/s/481f5098/podcast/rss","website_url":"https://www.microcosm-coaching.com/","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/12000118/12000118-1715092535787-d0189caf3f416.jpg","author":"Microcosm Coaching","episode_count":234,"summary":"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.","last_synced_at":"2026-07-16T04:18:08.846650+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125"},"episode":{"title":"5 Off-Season Habits That Will Make You a Stronger Runner in 2026","slug":"5-off-season-habits-that-will-make-you-a-stronger-runner-in-2026","published_at":"2025-12-31T14:26:22+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125/5-off-season-habits-that-will-make-you-a-stronger-runner-in-2026","show_page_url":"https://stenobird.com/podcast/the-microcast-3510125","url":"https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/5-Off-Season-Habits-That-Will-Make-You-a-Stronger-Runner-in-2026-e3d14nc","audio_url":"https://anchor.fm/s/481f5098/podcast/play/113332396/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-31%2F415276093-44100-2-4dbf3cda6816c.mp3","summary":"Your off-season choices today determine your race day results tomorrow. Most runners get the transition season completely wrong—they either hammer through on their way to burnout or disappear entirely and spend January rebuilding from scratch. In this episode, we break down what actually works for year-over-year improvement. We cover why taking zero time off after race season is a recipe for injury and plateau, the science of post-race recovery (CNS fatigue, hormonal reset, glycogen restoration), and why detraining fears are almost always overblown. We play Hot or Not with common off-season approaches so you know what to keep and what to ditch, discuss frequency goals vs. volume goals and why the switch changes everything, and talk about building accountability systems that don't rely on motivation. The bottom line: rest is part of training—make this a core belief in 2026. You can cut volume in half for 4-6 weeks and only lose 5-10% fitness. Simpler plans are more likely to be followed. And your January determines your July. Before spring hits, take 2-4 weeks of intentional rest after your last A-race, complete a full season assessment to identify 2-3 specific pain points, set frequency goals for transition season, build at least one accountability system into your training, and schedule monthly low-key events to stay engaged. Connect with us: Email: microcosm.coaching@gmail.com Website: microcosm-coaching.com","meta_description":"Your off-season choices today determine your race day results tomorrow. Most runners get the transition season completely wrong—they either hammer through…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3378,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-microcast-3510125/episodes/5-off-season-habits-that-will-make-you-a-stronger-runner-in-2026/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-microcast-3510125/5-off-season-habits-that-will-make-you-a-stronger-runner-in-2026.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}