{"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 Running Lessons I Wish I Learned Sooner | Advice from Experienced Runners","slug":"5-running-lessons-i-wish-i-learned-sooner-advice-from-experienced-runners","published_at":"2025-12-10T13:53:32+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125/5-running-lessons-i-wish-i-learned-sooner-advice-from-experienced-runners","show_page_url":"https://stenobird.com/podcast/the-microcast-3510125","url":"https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/5-Running-Lessons-I-Wish-I-Learned-Sooner--Advice-from-Experienced-Runners-e3c5hlj","audio_url":"https://anchor.fm/s/481f5098/podcast/play/112428147/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-10%2F414122975-44100-2-a55effad2944.mp3","summary":"We're back after a quick Thanksgiving break to share the running wisdom we wish someone had told us years ago. Drawing on interviews with experienced runners and our own coaching insights, we break down five lessons that could save you years of frustration, injury, and wasted effort. What We Cover: Why the most important quality in an athlete isn't talent, it's showing up How to incorporate skiing and winter activities into spring race training The truth about consistency vs. intensity (spoiler: consistency wins every time) Why defining yourself by your pace is a trap Recovery isn't optional, it's where adaptation actually happens The problem with cookie-cutter training plans Finding the balance between passion and obsession Listener Question: "I'm training for a spring 50K but live in Colorado. Can I swap runs for ski days or will I lose my running fitness?" Announcements: Boston Marathon Webinar Series with coaches Skyler and James starting in January. Free for Microcosm clients. Details at microcosm-coaching.com. Connect: Website: microcosm-coaching.com Email: microcosmcoaching@gmail.com Foothills Community: $10/month (code FOOTHILLS10)","meta_description":"We're back after a quick Thanksgiving break to share the running wisdom we wish someone had told us years ago. Drawing on interviews with experienced runn…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3939,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-microcast-3510125/episodes/5-running-lessons-i-wish-i-learned-sooner-advice-from-experienced-runners/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-running-lessons-i-wish-i-learned-sooner-advice-from-experienced-runners.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}