The RUNEGADE Podcast

Unlocking Running Potential with Jason Fitzgerald of ⁠Strength Running ⁠⁠

Welcome to RUNEGADE - You Belong Here

Full transparency, my marathon time has plateaued. After lowering my PB from 5 hours to 3:47, I have hovered around 4 hours for over 3 years. I’m working with Jason to unlock my untapped running potential … if your story is similar, follow along as we train over the next 10 months.

This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Thrive Protein⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use the code RUNEGADE to save 20% off your order.

In this episode, listen and watch coaching in real-time, as Jason begins coaching Todd towards his long-term running goals - applicable to all runners.
​Follow Todd on Strava

Jason Fitzgerald is a 2:39 marathoner, USATF-certified coach, and founder of Strength Running. Since 2010, he has guided tens of thousands of runners to faster times and fewer injuries through smart, strength-based training. A former collegiate track athlete, Jason blends science, experience, and practicality to help athletes train better, race stronger, and stay healthy for the long haul - making him one of the most trusted voices in modern endurance running.

And he's Todd running coach: since the last week of May 2026, Jason has been focusing Todd on the long-term approach to running and racing.

Jason shares his insights on building resilience, long-term planning, pacing, and integrating strength into your routine. Good for all runners, if you're stuck at a plateau or just starting out, learn why your greatest breakthroughs often come from dropping the ego and leaning into expert advice.

In this episode:
​Redefining resilience and wisdom in training, not just speed
​Importance of long-term planning and cyclical training cycles
​How to approach base training: speed work, strength, and skills
​Pacing long and short races: the art of effort and precision
​The role of heart rate versus pace - when and how to use each
​Common pitfalls for adult runners and how to avoid them
​Lessons from the pros - the season before the season
​The personal journey from reluctant athlete to passionate coach

You also might enjoy Jason's other appearances:
​You Only Faster:
​You Faster, This Fall

Todd's pace details to help gauge your running paces and performances:
​Easy pace: 5:15 to 6:00/km (8:03 to 9:40/mile)
​Tempo: 4:20 to 4:30/km (6:58 to 7:14/mile)
​5km Pace: 4:00 to 4:10/km (6:26 to 6:43/mile)
​Mile Pace: 3:40 to 3:50/km (5:54 to 6:11/mile)
​Marathon Pace: 5:00 to 5:10/km (8:03 to 8:19/mile)
​PR: 6:11 mile, 20:30 5km, 1:37 half, 3:47 marathon, 10:59 50mile

Connect with Jason Fitzgerald:
​⁠⁠Strength Running⁠⁠
​⁠⁠⁠iTunes⁠⁠⁠⁠⁠⁠⁠⁠
​⁠⁠Spotify⁠⁠⁠
​⁠⁠YouTube⁠⁠
​X: ⁠⁠⁠@JasonFitz1⁠⁠⁠
​Instagram: ⁠⁠⁠@jasonfitz1⁠⁠⁠

In a world of runners, be a RUNEGADE.

Keep showing up, keep asking questions, and remember - progress is a process, not a moment.

Sometimes the best step forward is just dialing in

Stay tuned for more insights, and follow along as we unlock your next level with Jason's coaching, together.

⁠⁠⁠⁠⁠⁠⁠⁠Save $$$ with RUNEGADE⁠⁠⁠⁠⁠⁠⁠⁠⁠ - friends of the podcast offering great savings to RUNEGADE listeners.

Connect with Todd, Mark and Harvey:
​Email: runegadepodcast@gmail.com
​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Harvey on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altra_harvey⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Path Projects⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)

"For a distance like 200, you just got to break it up station to station and don't think, 'Oh my gosh, I'm running 200 miles." - Mika Thewes

This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: ⁠⁠⁠⁠⁠⁠⁠⁠Thrive Protein⁠⁠⁠⁠⁠⁠⁠⁠ and use the code RUNEGADE to save 20% off your order.

In a masterclass of endurance and unyielding resilience, Mika Thewes once again etched her name into ultrarunning lore by claiming the women’s title at the 2026 Tahoe 200, storming to second overall in an astonishing 51:10:26.

A vegan powerhouse with one of the deepest 200-mile résumés on the planet, Thewes turned the rugged Sierra Nevada single-loop into another showcase of disciplined pacing, mental fortitude, and quiet dominance, adding yet another chapter to her remarkable legacy of pushing the boundaries of what’s possible in the ultra world.

Mika is not your average ultra runner; she's a force of nature, a relentless spirit who has conquered some of the most grueling races on the planet. With over 17 races exceeding 200 miles under her belt, Mika has not only survived but thrived in the ultra-endurance world. Her accolades include winning the Bigfoot 200 twice and setting a course record on her fifth attempt, as well as standing tall on the podium as the female champion of the Tahoe 200 in 2026. Mika's journey is a testament to the power of the human spirit, showcasing her ability to push through the toughest moments with unwavering determination and grit.

But Mika's story is more than just about races and records. It's about a mindset that refuses to quit, a philosophy that every run is a chance to finish what you start. From her humble beginnings as a non-athlete to becoming an elite ultrarunner, to navigating the brutal climbs of the Tour de Geants or finding solace in the breathtaking scenery of the Alps, Mika's adventures are as much about the journey as they are about the destination. Her story is an inspiration to anyone looking to push their limits and discover what they're truly capable of.

In this episode:
​Mika's journey from a non-athlete to ultra legend
​Teaching yourself to never, ever quit during a race
​How top ultra runners approach fueling, gear, and plan
​The surprisingly meditative nature of ultra running
​The importance of adaptive problem-solving
​Naps, bivvies, and dirt naps explained
​The mental and physical recovery after 200 miles
​What's on Mika's 2026 race calendar
​Gear choices, playlist obsessions
​Finding Bigfoot and the mysteries in the wilderness

Find More Mika Here:
​Instagram: @sugarcrashvegan

If you’re inspired to chase giant distances, Mika’s journey reminds us that the human spirit and a well-placed mindset are sometimes more crucial than the miles or the gear. Remember: break the race into manageable pieces, fuel with what works, and always leave room for a nap. Your epic adventure starts with one small step - and the belief you won’t quit.

We thank Mika for becoming a RUNEGADE.

In a world of runners, be a RUNEGADE.

⁠⁠⁠⁠⁠⁠⁠⁠Save $$$ with RUNEGADE⁠⁠⁠⁠⁠⁠⁠⁠ - friends of the podcast offering great savings to RUNEGADE listeners.

Connect with Todd, Mark and Harvey:
​Email: runegadepodcast@gmail.com
​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Harvey on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altra_harvey⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Path Projects⁠⁠⁠⁠⁠⁠⁠⁠⁠ | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)

Unlocking the Art of Ultra Running with Ian Sharman

"There's no amount of training that will fix bad tactics and bad execution. - this book is more about how you execute better, not just how you get fitter." - Ian Sharman

Comment your biggest takeaway for a chance to win a special RUNEGADE prize

This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Thrive Protein⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use the code RUNEGADE to save 20% off your order.

Ian Sharman is a British-American ultrarunning legend, four-time Leadville Trail 100 champion, Grand Slam of Ultrarunning record holder, and one of the most respected coaches in the sport. With over 250 marathons and ultras completed, multiple USATF 100-mile Trail National titles, and nine top-10 finishes at the Western States 100, Ian brings decades of elite racing experience and coaching wisdom.

He is the founder of Sharman Ultra Coaching and the author of the new book The Art of Ultrarunning.

Whether you run 5Ks, marathons, or 200-mile ultramarathons, these universal principles will help you run longer, smarter, avoid burnout, and actually enjoy the journey.

Main Takeaways:
Why tactics and execution beat raw fitness in almost every race
The simple “break your race into thirds” pacing strategy used by elites
Why easy miles are the real secret to durability and injury prevention
How to train for specificity and race-day execution
Mindset shifts that turn suffering into joy and pressure into performance
The Art of Ultrarunning — Ian's latest book on applying tactical mastery to all distances
Sharman Ultra Coaching — Coaching services for runners seeking personalized guidance

Connect with Ian Here:
Twitter
Instagram
Website

Timestamps:
00:00 - The universal truth: fast or slow, good tactics shine
02:08 - Ian’s storied career and achievements in ultrarunning
04:13 - Running to the Start Line?
07:11 - The Art of Ultrarunning08:36 - Pacing breakthrough - racing in thirds
11:26 - Why easy miles are the secret to long-term performance
13:46 - Real-world examples of pacing mistakes and lessons
15:12 - Durability and its role in race success
17:08 - Specificity in training: mimicking race terrain and effort
20:10 - Learning through experience: coaching and racing
21:56 - The three sections of the book: Training, Racing, Beyond
27:26 - Choosing stories: friends and legends
29:44 - Handling pressure and mental game in races
33:42 - The art of executing like a pro
39:39 - The legendary Bruce Fordyce’s mindset and approach
43:16 - Raceday stories: rivalries, humor, and characters
50:37 - New upcoming races and goals
58:41 - How to find Ian and team at Sharman Ultra Coaching

Final thought: Running is an art, a science, and a continual journey of learning. Whether you're throwing costumes or pacing like a maestro, the true mastery lies in how you execute your race from start to finish - and most importantly, how you enjoy the process.

So go ahead - embark on your own art of running - any distance

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Save $$$ with RUNEGADE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - friends of the podcast offering great savings to RUNEGADE listeners.

Connect with Todd, Mark and Harvey:
​Email: runegadepodcast@gmail.com
​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Harvey on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altra_harvey⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Path Projects⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time, first-time purchase)

"You know what, if you got to be good at something, I am good at failing. But I'm also good at showing up the next year. So that's the key that has to go with failing is you can't quit when you fail. And so you really it's just another attempt. It's just another attempt when you keep going back out there." - Bill Bradley

This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: ⁠⁠⁠⁠⁠⁠⁠Thrive Protein⁠⁠⁠⁠⁠⁠⁠ and use the code RUNEGADE to save 20% off your order.

Have you ever felt giving up is the easiest option? Think again. Epic Bill Bradley's story is a masterclass in resilience, grit, and showing that failure isn't the end - it's just another attempt. If you're chasing your own impossible - whether it's an ultra marathon or life’s big challenges - Bill’s journey proves that persistence, mindset, and a willingness to embrace discomfort can turn setbacks into comebacks.

In this episode:
​Bill's fearless approach to the hardest races
​Why quitting is never an option
​The importance of mental "brainwashing" to stay positive
​Lessons from Denali, Arrowhead 135, and Death Valley
​Tips to train smarter, not harder, and aging with strength
​Overing fears
​Tip on gear, nutrition, and preparing for extreme runs
​The role of mindset and maintaining relentless pursuit

Epic Bill's story underscores that in endurance sport - and in life - it's the willingness to keep trying, to show up despite setbacks, that defines true success. Whether you're aiming for your first marathon or aiming to climb your personal Denali, remember: It's just another attempt. Keep going.

Find More Bill Bradley Here:
​Bill on Instagram: @epicbillbradley
​Epic Bill Bradley Website
​Epic Bill Bradley YouTube
​Epic Bill Movie on Amazon
​Epic Bill Movie on Apple
​Bill on X: @epicbillbradley

We thank Epic Bill for becoming a RUNEGADE - Woo! Woo!

In a world of runners, be a RUNEGADE.

⁠⁠⁠⁠⁠⁠⁠⁠Save $$$ with RUNEGADE⁠⁠⁠⁠⁠⁠⁠⁠ - friends of the podcast offering great savings to RUNEGADE listeners.

Connect with Todd, Mark and Harvey:
​Email: runegadepodcast@gmail.com
​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Harvey on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altra_harvey⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Path Projects⁠⁠⁠⁠⁠⁠⁠⁠⁠ | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)

"It's easy to push our dreams down the road. And I'm urging people not to do that because you don't know how long you're here. You take one mile at a time, right? One aid station at a time." - Julie B. Hughes

This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: ⁠⁠⁠⁠⁠⁠Thrive Protein⁠⁠⁠⁠⁠⁠ and use the code RUNEGADE to save 20% off your order.

In this episode, Julie B. Hughes shares her journey from running as a childhood joy to conquering an ultra marathon, all while weaving in powerful lessons on resilience, storytelling, and embracing the here and now. Julie conquered the mighty JFK50 Mile, America's oldest ultramarathon, by dedicating every mile to someone touched by cancer.

She shared her heroic journey in her new book: Miles of Meaning: From Doubter to JFK50 Mile Finisher

Whether you're a seasoned ultra runner or just contemplating a big leap, Julie’s insights remind us that one step, one mile, one story at a time is enough to create profound change.

In this episode, we discuss:
How running mirrors writing: slow, steady, truth-telling
How friendship with fear builds resilience
The transformational power of storytelling
Merging mental training and physical prep for an ultra
The importance of gratitude and presence
Her training strategies: nutrition, pacing, mental hacks
The history and community spirit of the JFK 50 Miler
Practical tips for balancing family, training, and life
Significance of coaches and the power of showing up

Connect with Julie:
Miles of Meaning - Julie's new book
Julie's Website
Julie on Substack
Julie on Instagram: @runtowritejulie

Sign up for the JFK50 Mile Here: Accept the Challenge

Keep showing up, keep running your story. It’s not about perfect miles or perfect sentences - it's about staying in the race, one step at a time.

We thank Julie for becoming a RUNEGADE.

In a world of runners, be a RUNEGADE.

⁠⁠⁠⁠⁠⁠⁠Save $$$ with RUNEGADE⁠⁠⁠⁠⁠⁠⁠ - friends of the podcast offering great savings to RUNEGADE listeners.

Connect with Todd, Mark and Harvey:
​Email: runegadepodcast@gmail.com
​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Harvey on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altra_harvey⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Path Projects⁠⁠⁠⁠⁠⁠⁠⁠ | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)