Missed a run this week and feeling behind?

You’re not lazy. You’re human. And trying to “catch up” on missed mileage is one of the fastest ways runners get injured.

In this episode, Coach Chris and Coach Maya break down the science of consistency—why missing a run doesn’t erase your fitness, but panic almost always does.

We cover:

• 🚫 Why “make-up runs” dramatically increase injury risk
• 📊 The training load ratio that predicts when injuries happen
• 😰 Why guilt-driven running pushes you into the Zone 3 “grey zone”
• 🥩 The truth about missed protein timing and the anabolic window
• 🚴 Why cross-training keeps your fitness without beating up your legs
• 🧠 Why motivation fails—and how systems keep you consistent

Key Insight:
Fitness is lost over weeks, not days. Consistency beats intensity every time.

We also reference:

• 🎧 Episode 12 – Why Running Feels Hard (The Zone 2 Cheat Code)
• 🎧 Episode 13 – How to Avoid Shin Splints Before They Start

Runner Tip of the Week:
Never miss more than two days of planned training in a row. One day is recovery. Two days is a reset. Three days is when quitting starts.

Want a plan built for real life?
Our Half Marathon Training Plan is designed to keep you consistent—even when life gets messy.

📘 Get the Half Marathon Training Plan Book on Amazon
🌐 Visit HalfMarathonTrainingPlan.com

This has been a production of the Half Marathon Training Plan Podcast. And remember our motto:
Train Smart. Run Strong. Finish Proud.

Shin pain in Weeks 2–4? You’re not broken — you’re right on schedule.

In this episode, Coach Chris and Coach Maya bust the biggest shin splints myths (including the “you need stability shoes if you pronate” advice) and explain what the research actually points to: shin splints are usually a training-load problem, not a shoe problem.

What you’ll learn:

• 👟 The “Shoe Type” Myth: Why foot shape (pronation/flat feet) isn’t the injury predictor most people think it is.
• 🦶 Orthotics (Custom vs. Store-Bought): What inserts can help with — and what they can’t.
• 📈 The Root Cause: Why sudden spikes in mileage and training load are the real shin-splints trigger.
• ⏱️ Cadence Fix: How increasing step rate by 5–10% can reduce stress on the lower leg.
• 🩹 KT Tape & Treatments: What’s legit, what’s hype, and what actually works.

✅ Coach’s 3-Step Action Plan (if your shins hurt right now):

• 1) Reduce training load temporarily (smart adjustments, not panic rest)
• 2) Increase cadence slightly (5–10%) to reduce tibial stress
• 3) Choose comfortable daily trainers (comfort & consistency beat “corrective” shoes)

📘 Book mention: Our new book, The Half Marathon Training Plan (paperback + Kindle), walks you through the full system — training, pacing, injury prevention, and gear — so you can build fitness without breaking down.

📕 Get the book: The Half Marathon Training Plan — Paperback & Kindle on Amazon

Read the companion article:
How to Avoid Shin Splints Before They Start

Runner Tip:
If your shin pain gets worse as the run goes on, stop chasing pace. End the run early and live to train tomorrow.

This has been a production of the Half Marathon Training Plan Podcast. Visit us at HalfMarathonTrainingPlan.com for more in-depth articles, training tools, and gear recommendations. And remember our motto: Train Smart. Run Strong. Finish Proud.

Recovery supplements are confusing on purpose.

Search “runner recovery” and you’re told you need magnesium, BCAAs, tart cherry, collagen, fish oil, and a dozen powders you can’t pronounce.

In this bonus episode of the Half Marathon Training Plan Podcast, Coaches Chris and Maya cut through the noise and explain what actually helps runners recover — and what most people can skip.

We start with the foundation of recovery:

• Why sleep, calories, and training load matter more than any supplement
• Why supplements support good habits but can’t fix bad ones

Then we break down the simple, science-backed "Runner's Recovery Stack":

• Magnesium: For sleep quality, muscle relaxation, and nervous system support
• Protein: For muscle repair, with a food-first approach and smart use of powders
• Electrolytes: For long, hot, or high-sweat runs
• Omega-3s (EPA & DHA): How high doses can reduce muscle damage and speed functional recovery

We also explain why popular supplements like BCAAs are often redundant, and why promising new compounds should be approached cautiously.

📍 The Specific Products We Recommend:

Stop guessing at the drug store. Here are the specific brands and dosages we trust:

• The Full Guide: The Best Recovery Supplements for Runners (Read the Article)
• Magnesium: Best Magnesium for Runners Review
• Protein: Best Protein for Recovery

Runner Tip of the Week:
If you’re looking for a supplement to fix poor sleep, under-eating, or stacked hard training days — that supplement doesn’t exist. Fix recovery first.

This episode is designed to help runners simplify recovery, avoid wasted money, and focus on what actually works.