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Matt Fitzgerald is the bestselling author of more than 30 endurance-sport books, including 80/20 Running, How Bad Do You Want It?, and his captivating memoir Running the Dream. In this episode, we dive into what it means to go all-in on a bold running goal, why goal setting is such a deeply human instinct, and how the ability to “compete against ourselves” is a surprisingly recent development in the history of sport.

Matt also opens up about his own journey as a masters athlete, including training for the Javelina 100 miler just seven weeks before lining up at The Marathon Project, where he’s chasing a sub-3 marathon at age 54. We talk about his battle with long COVID, the book he’s currently writing on masters running, and his Dream Run Camps in Flagstaff, Arizona, which give everyday runners the chance to experience life as a “fake pro runner.”

If you’ve ever wondered why your running goals matter so much — even when no one’s paying you to chase them — you won’t want to miss this conversation.

Connect with Matt:

• Website: mattfitzgerald.org
• Dream Run Camp: dreamrun.com
• Instagram: @endurance_mastery
  
  

Resources & Related Episodes:

• Ben Rosario on Inspired Soles: The Marathon Project Returns in 2025
• Running the Dream
• Run Like a Pro (Even If You're Slow)

Connect with Carolyn & Inspired Soles:

• Instagram: @inspiredsolescast or @carolyn.c.coffin
• Browse 250+ episodes in the archives
• Subscribe, rate & review to support the show

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

Pacing a marathon is simple in theory but brutally hard in practice. Go out too fast, and the fire-breathing dragons will find you in the final 10K. Go out too cautiously, and you’ll spend the last miles wondering if you left time on the table.

In this episode, I’m joined by Jeff Cunningham — a lifelong runner, NCAA Academic All-American, and coach of countless Boston Marathon qualifiers and multiple U.S. Olympic Trials qualifiers. Jeff has a gift for blending humor with hard truths, and today he breaks down why pacing is the most important (and most misunderstood) part of the marathon.

We discuss:

• Why you can undo 16 weeks of training in the first 45 minutes of the race
• How to build trust in your fitness so you don’t panic early
• The psychology of pacing and emotional momentum
• Why finishing strong is far better than blowing up
• Jeff’s signature advice on patience, perspective, and keeping the long view

If you’re running a fall marathon, this conversation will fire you up and give you the tools to run your smartest race yet.

Connect with Jeff:

• Instagram: @jdcunningham97
• Bat City Track Club
• Cunningham Running
  
  

Resources & Related Episodes:

• Jeff on Relay with Peter Bromka: Beware of the Dragons
• Inspired Soles Episode with Polly
  (Jeff’s Canadian elite athlete)

Connect with Carolyn & Inspired Soles:

• Instagram: @inspiredsolescast or @carolyn.c.coffin
• Browse 250+ episodes in the archives
• Subscribe, rate & review to support the show

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

We're back for an Ask Us Anything episode, and this one might be our most entertaining yet. My husband Johnny joined me behind the mic, and let’s just say—we aired a little bit of dirty laundry along the way.

You all sent in fantastic questions covering everything from running to parenthood to guilty-pleasure TV shows, and we had so much fun answering them. Here’s a taste of what came up:

• Were you angry when Johnny registered you as a 45–49 year old male for a 10-mile race?
• How is training going for The Marathon Project?
• What was our very first race, and how did we get into running?
• How did we juggle training when our kids were little?
• What’s the most annoying race-day habit we each have?
• Do we actually like running together?
• Which “famous person” would we love to go for a run with, and what would we ask them?
• Rookie stats, running vacations, pacing animals, favourite date nights…we covered it all.

This episode is equal parts running talk, marriage banter, and plenty of laughs. If you’ve ever wondered what really goes on behind the scenes in the Coffin household, this is your chance to find out.

If you enjoyed this format, let us know—we’re happy to bring back more AMA episodes in the future!

Resources we discussed in the episode:

• Johnny's running origin story: Slow the BLEEP Down
• Carolyn's running origin story: Meet Co-host Carolyn Coffin
• Jakob Ingebrigtsen's song
• Mondo Duplantis' song
• Kim Sankey's running vacation episode: Patagonia, Chile with RunBC

Connect with Johnny:

• Instagram: @bestjohnnyever

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

With fall marathon season quickly approaching, now is the perfect time to revisit one of our most popular episodes on a topic that can truly make or break your race: the taper.

My guest is Lynsey Romano, founder of Skyline Run Coaching in Airdrie, Alberta. Since 2017, Lynsey has been coaching athletes through personalized, evidence-based running and strength training programs, helping them reach their goals while enjoying the process of long-term development in the sport. She’s also an accomplished runner herself, having recently broken the 3-hour barrier in the marathon.

In this conversation, Lynsey shares her expertise on tapering—an often misunderstood but absolutely essential part of marathon success. We discuss:

• What tapering is and why it matters
• When to start and how to structure it
• Adjustments to nutrition, hydration, and strength training
• The role of rest and recovery
• Managing pre-race nerves
• Common mistakes to avoid
• How to individualize your taper based on experience

Whether you’re racing your first marathon or your fiftieth, this episode is packed with practical takeaways to help you show up on race day feeling fresh, confident, and ready to perform your best.

Connect with Skyline Run Coaching:

• Instagram: @skylineruncoaching
• Website: runcoach.org

Lynsey's other appearances on Inspired Soles:

• Ep 31: Why Runners Can't Afford to NOT Strength Train
• Ep 221: Navigating Changes in the Coach-Athlete Relationship
• Ep 227: Insights From Five Expert Run Coaches

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

This week I'm re-airing one of my most popular episodes from about this time last year—a powerful conversation with Landon Hildebrand, an Edmonton-based Registered Psychologist and trail runner who works extensively with athletes.

As co-owner of Approach Psychology, Landon helps his clients develop the mental tools they need to perform under pressure and enjoy their sport more fully. He’s also a familiar face in the local running community, often volunteering at ultramarathon aid stations alongside his wife, where their support extends well beyond physical needs.

In this episode, we cover:

• What mental resilience really is (and why it’s not just “positive thinking”)
• The importance of knowing your why
• How attachment style and self-talk influence our stress response
• How to tap into joy as a motivator
• Why the phrase “running is my therapy” makes Landon uneasy
• Practical ways to navigate taper tantrums, pre-race nerves, and tough race moments

Landon brings humour, clarity, and refreshing honesty to the often-intimidating topic of sports psychology. Whether you’re training for your first marathon or chasing a PB, this conversation will leave you with actionable strategies to elevate your mental game.

🎧 Tune in and let Landon’s advice guide you toward becoming a more resilient, joyful runner.

Connect with Landon:

• Instagram: @approachpsychology and @landon_ approachpsych
• Website: approachpsych.ca

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

Sasha Gollish is a Team Canada athlete, engineer, researcher, gender equity advocate, empowering coach, and community leader. She’s also the Director of Knowledge Mobilization for Youth Sport at the University of Toronto, where she makes sport research practical and usable.

In this episode, Sasha returns to Inspired Soles to reflect on the 10 years since her “Cinderella story” bronze medal performance in the 1500m at the 2015 Pan Am Games, and how that moment shaped her then — and now.

Following a knee injury in December 2023 and surgery in March 2025, Sasha hasn’t run in over four months. We talk about navigating the grief and identity shifts that come with stepping away from elite competition, what “balance” really means, and why asking ourselves and others better questions can lead to more honest, meaningful conversations.

Sasha continues to inspire with her honesty, courage, and willingness to try on new identities — proving she’s the role model we all need.

Resources we talked about in the episode:

• Inspired Soles episode: Do You Control Strava or Does It Control You?
• Atlas of the Heart by Brené Brown
• The Real Science of Sport episode: What Your Strava Fitness Score Really Means

Connect with Sasha:

• Instagram: @sgollishruns
• Strong Girl Talk Podcast with Molly Hurford
• Previous Inspired Soles episodes
  • 3rd at Canadian Marathon Championships
  • Perimenopause & the Competitive Athlete

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

With fall marathon season on the horizon, there’s no better time to revisit this essential conversation with Winnipeg-based Registered Dietitian Jessica Wylychenko, founder of Speed & Savoury. Originally released in August 2024, this episode is packed with practical and actionable advice to help runners dial in their fueling and hydration strategies for training, racing, and recovery.

Jessica specializes in performance nutrition for runners and shares how even small tweaks can make a big difference—helping you avoid injury, boost training adaptations, and feel stronger on race day. As a competitive runner herself, she knows firsthand how nutrition can impact performance. After a string of injuries in 2019 related to unintentional underfueling, Jessica rebuilt her approach with intention—and it’s paid off. Since this episode first aired, she ran a new marathon PR of 2:52:09 at the 2024 Chicago Marathon, finishing 9th Canadian female overall.

In this episode, we cover:

• The importance of fueling for all types of training runs
• How to approach carbohydrate loading without overcomplicating it
• Hydration strategies that go beyond just drinking water
• How to identify signs of underfueling
• Tips for balancing performance goals with long-term health

Whether you’re training for your first marathon or chasing a PB, this episode will leave you with clear, science-backed strategies you can implement right away.

Connect with Jessica:

• Instagram: @speed_and_savoury

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

When Shirley Ramos showed up to Tracktastic 2023 in Winnipeg, she thought she was just going to watch. Little did she know, by the end of the day, she’d be standing on the podium after an impromptu 4x400m relay — and officially hooked on track.

In this episode, Shirley shares her journey from recreational road runner and marathon mom to becoming a proud track athlete. Since that fateful day, she’s joined the Manitoba Runners’ Association track club, competed at the Canadian Masters Athletics Indoor Championships, and discovered how much joy, strength, and community the track can offer runners of all ages and abilities.

We also talk about her quest to become a 6-star World Major Marathon finisher, her deep love for the process of training, and how track has surprisingly become her favourite running discipline — helping her feel stronger, faster, and more connected to the sport.

If you’ve ever felt intimidated by the idea of track, Shirley’s story will inspire you to see it in a whole new light.

Join Us at Tracktastic 2025 (Aug 28th at Victor Mager track in Winnipeg):

• https://mraweb.ca/event/tracktastic/

Events include:

• Prediction Mile (no watches allowed!)
• Kid’s 100m Dash
• All-Out 400m
• World’s Slowest 60m
• Age-Graded 800m
• Co-ed 4x400m Relay
• Field events like Standing Long Jump and Longest Ball Throw

Connect with Shirley:

• Instagram: @thisisshirlz

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.