Your long run feels great through mile 5 or 6. Then somewhere around mile 8, everything starts falling apart.

Your legs get heavy. Your pace slips. The remaining miles suddenly feel enormous. And if you're training for your first half marathon, you may start wondering how you're ever going to make it to 13.1.

Here's the important part: there's nothing magical about mile 8. The problem often started much earlier in the run.

In this episode, Coach Chris and Coach Maya break down why long runs can unravel late—and what beginner runners can do to prevent it.

You'll learn:

• Why starting just a little too fast can come back to haunt you miles later
• Why “banking time” early in a run often backfires
• Why fueling before you feel depleted matters
• Why fueling by time can make more sense than waiting for a specific mile
• How heat and humidity can make your normal pace unsustainable
• Why your endurance may simply still be developing
• How to handle the mental battle when the final miles start feeling much harder
• What to do differently on your very next long run

Our biggest takeaway?

Mile 8 usually isn't the problem. What happened before mile 8 is the problem.

And you don't solve mile 8 at mile 8. You train for it.

📖 Read the complete companion guide:
Why Long Runs Fall Apart After Mile 8 (And How to Fix It)

🏃 Want a structured path to 13.1?
Instead of piecing together random workouts and running advice, start with our beginner-friendly Half Marathon Training Plan system:
HalfMarathonTrainingPlan.com/start

If this episode helps you with your long runs, follow the Half Marathon Training Plan Podcast so you don't miss the next one.

Train Smart. Run Strong. Finish Proud.

Running advice is everywhere. Unfortunately, a lot of it is outdated, oversimplified, or just plain wrong.

In this episode, Coach Chris and Coach Maya separate popular running myths from evidence-based coaching to help beginner runners train smarter, avoid injuries, and enjoy the process.

We tackle everything from "no pain, no gain" and forcing your running form to stretching myths, carbon-plated super shoes, chasing mileage, and why trying to copy elite athletes can actually hold you back.

In this episode, you'll learn:

• Why "no pain, no gain" is one of the worst pieces of running advice
• Why easy runs are essential for building endurance
• Why most beginners don't need to overhaul their running form
• How a small cadence adjustment can improve running efficiency
• When carbon-plated racing shoes actually make sense - and when they don't
• Why dynamic warm-ups beat static stretching before a run
• Why sudden long-run increases matter more than chasing weekly mileage
• Why consistency beats perfection every time

The truth is that successful runners aren't usually the ones chasing every new trend—they're the ones who consistently follow the fundamentals.

Related Resources:

• Why Running Feels Hard: The Zone 2 Secret Every Beginner Should Know
• How to Avoid Shin Splints
• Beginner Running Gear Checklist
• Start Your Free Half Marathon Training Plan

If you enjoyed this episode, please follow the podcast and leave a review. It helps more runners discover the show and supports our mission of helping beginners run 13.1 miles injury-free.

Train Smart. Run Strong. Finish Proud.

Why does your normal easy run suddenly feel impossible when the temperature rises? If you've ever wondered why your heart rate climbs, your legs feel heavy, or your pace slows dramatically during the summer, this episode explains the science—and the simple hydration strategies that can help.

Coach Chris and Coach Maya break down what really happens inside your body when you run in the heat, why hydration is about more than just drinking water, and how common mistakes can leave runners feeling sluggish, fatigued, or even lead to serious medical issues during longer races.

In this episode, you'll learn:

• ☀️ Why hot and humid weather makes every run feel harder
• ❤️ What cardiovascular drift is—and why your heart rate climbs in the heat
• 💧 Why drinking only when you're thirsty isn't always enough on longer runs
• 🧂 Why sodium matters just as much as water during long or hot runs
• ⚠️ The surprising dangers of drinking too much plain water (exercise-associated hyponatremia)
• 🏃 Practical hydration strategies for long runs, races, and summer training
• 🥤 When electrolyte drinks actually make sense—and when plain water is perfectly adequate

Whether you're training for your first half marathon or simply trying to survive summer running, this episode will help you hydrate smarter, run more comfortably, and avoid some of the most common mistakes runners make.

🚀 Start your free half marathon training plan:https://halfmarathontrainingplan.com/start/

💧 We've recently been enjoying the sugar-free electrolyte mixes from Key Nutrients during longer summer runs. If you're looking for another hydration option, you can learn more here

If you enjoyed this episode, please follow the podcast and leave a review—it helps more runners discover the show.

Train Smart. Run Strong. Finish Proud.