{"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":"7 Biggest Nutrition Mistakes Runners Make (And How to Fix Them)","slug":"7-biggest-nutrition-mistakes-runners-make-and-how-to-fix-them","published_at":"2026-02-04T14:12:59+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125/7-biggest-nutrition-mistakes-runners-make-and-how-to-fix-them","show_page_url":"https://stenobird.com/podcast/the-microcast-3510125","url":"https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/7-Biggest-Nutrition-Mistakes-Runners-Make-And-How-to-Fix-Them-e3ekk6g","audio_url":"https://anchor.fm/s/481f5098/podcast/play/115019408/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-1-4%2F417454659-44100-2-091606436de54.mp3","summary":"Is fasted running sabotaging your performance? Are you accidentally under-eating on your hardest training days? This week, we break down the seven most common nutrition mistakes runners make, from calorie restriction at the wrong time to blindly copying elite protocols, and explain why the science says you probably need to eat more, not less. We cover why your gut issues might actually be a training problem, not a food problem. We talk about why "clean eating" is often just restriction in disguise. And we explain why doing what Kipchoge does probably isn't what you should be doing. Plus, we answer listener questions on accountability and whether high-carb fueling causes diabetes (spoiler: it doesn't). And Coach James Nance joins to talk about coaching multi-sport athletes, helping runners recover from overtraining, and his TrainingPeaks hot take that might surprise you. In this episode: Why restricting calories on training days backfires The truth about fasted running and morning workouts How to actually fix gut issues during exercise Why "clean eating" can become problematic What 90-120g of carbs per hour actually means for recreational runners How to evaluate nutrition advice and follow the money Studies and resources mentioned are linked below. Get involved: Join our Foothills coaching community—one-on-one coach access, twice-monthly roundtables, and a supportive crew of runners. $10/month with code FOOTHILLS10 at microcosm-coaching.com. Questions? microcosmcoaching@gmail.com REFERENCES: Burke, L. M., Ross, M. L., Garvican-Lewis, L. A., Welvaert, M., Heikura, I. A., Forbes, S. G., Mirtschin, J. G., Cato, L. E., Strobel, N., Sharma, A. P., & Hawley, J. A. (2017). Low carbohydrate, high fat diet impairs exercise economy and negates the performa…","meta_description":"Is fasted running sabotaging your performance? Are you accidentally under-eating on your hardest training days? This week, we break down the seven most co…","key_points":[],"chapters":[],"topics":[],"duration_seconds":4243,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-microcast-3510125/episodes/7-biggest-nutrition-mistakes-runners-make-and-how-to-fix-them/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-microcast-3510125/7-biggest-nutrition-mistakes-runners-make-and-how-to-fix-them.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}