{"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 Studies That Actually Matter in 2025 (Skip the Hype)","slug":"5-running-studies-that-actually-matter-in-2025-skip-the-hype","published_at":"2025-12-17T12:44:00+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125/5-running-studies-that-actually-matter-in-2025-skip-the-hype","show_page_url":"https://stenobird.com/podcast/the-microcast-3510125","url":"https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/5-Running-Studies-That-Actually-Matter-in-2025-Skip-the-Hype-e3cfaih","audio_url":"https://anchor.fm/s/481f5098/podcast/play/112748561/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-17%2F414531477-44100-2-ec1a182162d0d.mp3","summary":"We break down the five most important running studies of 2025 and give you a framework for deciding which science actually deserves your attention, and what's just expensive distraction. Plus, we debunk the hype around ketone supplements and Norwegian double threshold training. What We Cover: The "Should I Care" framework for evaluating new research Why strict 80/20 polarization isn't magic for recreational athletes How strength training improved time-to-exhaustion by 35% The fueling gap: marathoners averaged just 22-35g carbs/hour vs. the 60-90g recommended Why poor sleepers are 1.78x more likely to get injured The single-session spike that increases injury risk by 128% Resources: Tom Ralph's fueling tracking app: https://apps.apple.com/us/app/fuelflow/id6755150914 Training Peaks HRV for Training app Studies Referenced: Rosenblatt et al 2025 (Polarized Training) Zanini et al 2025 (Strength Training) de Jong et al 2025 (Sleep) Franson et al 2025 (Injury Risk) Work With Us: One coaching spot available with TJ! Don't wait until January 1 reach out today. Microcosm-coaching.com","meta_description":"We break down the five most important running studies of 2025 and give you a framework for deciding which science actually deserves your attention, and wh…","key_points":[],"chapters":[],"topics":[],"duration_seconds":4046,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-microcast-3510125/episodes/5-running-studies-that-actually-matter-in-2025-skip-the-hype/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-studies-that-actually-matter-in-2025-skip-the-hype.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}