Whether you just won the NCAA title or you just sucked in that race… the sun comes up tomorrow, and we're going back to work in the morning.

Emma Coburn is a middle-distance runner who specializes in the 3000-meters steeplechase. She’s a world champion, world silver medalist, Olympic bronze medalist, three-time Olympian and 10-time US National Champion in the steeplechase.

Her approach to training and competition emphasizes consistency, discipline, and focusing on process over outcomes. She believes that "belief comes from working hard" and executing training day-to-day rather than relying on hope alone. Her philosophy is grounded in the idea that "you can't just hope your way to the Olympics" but must work consistently despite setbacks.

Jon chats with Emma about:

• resilience through discipline and routine

• food culture and fueling without restriction

• mental strategies for race performance

• building sustainable habits for long-term success

• moving forward after setbacks and losses

Stay connected:

Follow Emma:

https://www.instagram.com/emmacoburn/

Emma’s Website:

https://emmacoburn.com/

This episode is supported by:

AmazFit Check out the T-Rex 3 and a selection of GPS watches at http://bit.ly/4ojbflT and use code “FTLR” for 10% off.

Rocket Money Take control of your spending. Cancel unwanted subscriptions and reduce the rest with Rocket Money: RocketMoney.com/GORUN

Success in running often comes from hitting rock bottom. This was the case for Terence Gerchberg, who transformed his gambling addiction into a mission to help others find their footing, one mile at a time.

In the words of Terence, “Running changed and saved my life. Today, I have the privilege of helping others do the same through Back on My Feet, a national nonprofit that transforms the lives of those experiencing homelessness and addiction through the power of running and community.”

Jon chats with Terence about:

• overcoming gambling addiction through running

• Back on My Feet nonprofit mission

• ultra running and Leadville race attempts

• community support in running groups

• finding purpose through helping others

• his definition of success (not money)

Stay connected:

Follow Terence:

https://www.instagram.com/coachamazing/

Back on My Feet:

Backonmyfeet.org

This episode is supported by:

Rocket Money Take control of your spending. Cancel unwanted subscriptions and reduce the rest with Rocket Money: RocketMoney.com/GORUN.

RACE Cancer Let's hold each other accountable and create momentum together in the new year by committing to at least one mile a day through RACE Cancer's Winter Challenge. Go to app.winterchallenge.org and use code “FTLR” and join our team!

If you're taking three-hour naps after long runs or showing up to marathons with just three gels, this episode will change how you think about fueling.

Stevie Lyn Smith is a Registered Dietitian and avid endurance athlete. As a Board Certified Specialist in Sports Dietetics she combines her passion for endurance athletics with evidence-based nutrition practices to help individuals reach their health and performance goals. As an ultra-endurance athlete with 10 Ironman finishes under her belt, she understands firsthand the crucial role nutrition plays in both performance and everyday life. When she’s not swimming, biking, or running you can find her outside exploring new trails with her dog or trying new recipes in her kitchen.

Jon chats with Stevie about:

• changes in sports nutrition over the past 8 years

• pre-run fueling and arguments against fasted training

• Stevie's personal race day fueling strategy for her Buffalo Marathon

• caffeine's role as a performance tool (including dosage recommendations)

• the importance of blood testing for endurance athletes to catch issues early

• the role of qualified healthcare providers in interpreting results for athletes

Stay connected:

Follow Stevie:

https://www.instagram.com/stevielynlyn/

Stevie’s Book:

https://www.amazon.com/Power-Up-Womans-Winning-Nutrition/dp/1068830298/ref=sr_1_2?crid=1USHPG8HQ8HEM&dib=eyJ2IjoiMSJ9.aDxH8aRMat-Bi1wNFTeV6g.jMIoFHsW2RjNyV9ZBGGyKYQ-9-CKEBmvuLkHnUn9P_E&dib_tag=se&keywords=stevie+lyn+nutrition&qid=1760971348&sprefix=stevie+lyn+nutritio%2Caps%2C167&sr=8-2

Stevie’s Podcast:

https://podcasts.apple.com/us/podcast/real-fuel-with-sls/id1746341651

This episode is supported by:

Janji: Use code “FTLR” at checkout when shopping at janji.com for 10% off your order and see why Janji is the go-to for runners who want performance gear made to explore. All apparel is backed by a 5 year guarantee, so you know it’s meant to last!

PUMA: Get your pair at your local Fleet Feet or your favorite local running shop!

AmazFit Check out the T-Rex 3 and a selection of GPS watches at http://bit.ly/4ojbflT and use code “FTLR” for 10% off.

Rocket Money Take control of your spending. Cancel unwanted subscriptions and reduce the rest with Rocket Money: RocketMoney.com/GORUN.