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Alex Ostberg is back to cut through the noise and get straight to what actually matters for smarter, healthier, and more effective training.

This month’s theme? Train with awareness, not ego.

First, Alex wrote about not chasing gains at the expense of your body. Top athletes play defense first. Solid sleep, real food, and smart recovery aren’t optional, they’re non-negotiable. If you’re always flirting with injury, you’re not training. You’re barely hanging on.

Next, he examined the plate. If it’s low on carbs or protein, you’re killing your recovery and setting yourself up for a setback. What you eat says everything about how ready you are to train hard, and stay healthy doing it.

Then he wrote about the myth of precision. Pace, mileage, VO₂ max, macros…they’re helpful, but they’re not gospel. Training isn’t about hitting perfect numbers. It’s about responding to what your body’s telling you today.

To close out June, he examined how your body always speaks first. That tightness, that fatigue, that off mood? Don’tignore it. The best runners don’t push through red flags, they pivot.

One month, four takeaways, and one big truth: better results come from fewer mistakes. Let’s make training something that builds you up, not breaks you down.

In today's conversation, we break it all down. Don't miss the opportunity to become a better runner.

Tap into the Alex Ostberg Rundown Special.

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Paityn Noe has gone from being an injury-plagued freshman to one of the NCAA's most electrifying distance runners, redefining success with speed, resilience, and purpose.

After a turbulent freshman year marked by injury and setbacks, Paityn didn't just bounce back, she transformed, clocking a blazing 31:36.91 to break Arkansas' 10,000m record, becoming All-American in the 10,000m and 5,000m outdoors,and finishing 4th at NCAA Outdoors.

Her resume reads like a breakout-year checklist: she ran 15:11.27 in the 5000m; 8:47.17 in the 3000m; she finished in 7th place at NCAA Cross Country Nationals; and she earned All-American honors in the 3,000m and 5,000m indoors.

But behind the accolades is a story of mindset, discipline, and a radically honest approach to fueling and recovery.

Paityn has been candid about how embracing nourishment, faith, and joy became the foundation for her breakthrough. Now, she's on a mission to change how young athletes think about performance.

Paityn's discussion is equal parts blueprint and inspiration; an inside look at what it takes to turn adversity into acceleration.

In today's conversation, Paityn takes me through her NCAA performances from this indoor and outdoor seasons; her 7th place finishes at the 2024 NCAA XC Championships, handling setbacks/injuries her freshman year, her ambitions for the future, her thoughts on NIKE's Breaking4 project, and so much more.

Tap into the Paityn Noe Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.

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S H O W N O T E S

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Andreas Almgren went from nearly quitting the sport to redefining European distance running.

The Swedish phenom’s career began with a 1:45.59 in the 800m before a cascade of devastating injuries nearly ended it all. We’re talking stress fractures, torn muscles, and years of physical setbacks that forced Andreas to rethink everything, from his training philosophy to his identity as an athlete.

What followed is one of the most remarkable reinventions in modern track history.

Andreas had to endure a mental and physical shift that included trading middle-distance intervals for long runs, double-thresholds, and five-hour bike weeks. The countless hours of work transformed him into a record-breaking force.

His stats say it all: 3:32.00 in the 1500m (Swedish Record); 12:44.27 in the 5,000m (European Record); 26:52 in the 10,000m (Swedish Record); 26:53 in the road 10,000m (European Record); and 59:23 in the half marathon (becoming the first Swede under 60 min).

Whether you're coming back from injury, building toward your breakthrough, or just chasing the edge of performance, this man showed one example of a blueprint for resilience, reinvention, and world-class excellence.

Andreas went from shattered bones to shattering records.

In today's conversation, Andreas takes me deep into his training, the double threshold method, how much he runs per week, what he eats, how slow his easy days are, and even lessons from training with Jakob Ingebrigtsen. We also dive into his recent race performances and his goals for the World Championships.

Tap into the Andreas Almgren Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.

Comment the word “PODCAST” below and I’ll DM you a link to listen.

If this episode blesses you, please share it with a friend!

S H O W N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz