{"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":"How to Return to Running After Time Off , Plus: Burrito League and Plyometrics!","slug":"how-to-return-to-running-after-time-off-plus-burrito-league-and-plyometrics","published_at":"2026-01-21T09:39:00+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125/how-to-return-to-running-after-time-off-plus-burrito-league-and-plyometrics","show_page_url":"https://stenobird.com/podcast/the-microcast-3510125","url":"https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/How-to-Return-to-Running-After-Time-Off---Plus-Burrito-League-and-Plyometrics-e3dv2hl","audio_url":"https://anchor.fm/s/481f5098/podcast/play/114313205/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-21%2F416522677-44100-2-770e1ef2825b9.mp3","summary":"Taking time off from running, whether from injury, illness, or life—doesn't have to derail your progress. In this episode, we break down the actual physiology of detraining and give you a science-backed framework for returning smarter, not just faster. We cover what happens to your body during time off (spoiler: it's not as catastrophic as your brain tells you), why connective tissue is the real limiting factor in comebacks, and how to use RPE and walk-run protocols to rebuild safely. Plus, we get into the mental game of accepting where you are versus where you were. Also in this episode: We weigh in on Burrito League (not hot), Strava's AI workouts (also not hot), and whether plyometrics belong in your training. And Zoë asks TJ a question from her own training log about whether running faster on good days is actually worth it.","meta_description":"Taking time off from running, whether from injury, illness, or life—doesn't have to derail your progress. In this episode, we break down the actual physio…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3251,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-microcast-3510125/episodes/how-to-return-to-running-after-time-off-plus-burrito-league-and-plyometrics/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/how-to-return-to-running-after-time-off-plus-burrito-league-and-plyometrics.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}