Advertise on podcast: For The Long Run: Exploring the Why Behind Running

From immigrating to the U.S. at 12 years old to representing Cape Verde at the Olympics, Ruben Sança’s story is one of consistency, patience, and staying in it long after most people step away. Ruben Sança is a Cape Verdean Olympian and elite distance runner who competed in the 5,000 meters at the 2012 Olympic Games in London after previously representing Cape Verde at the 2011 World Championships. He is a former standout at UMass Lowell, earning multiple All-America honors and helping lead the program to conference championships during his collegiate career. Sança holds multiple Cape Verdean national records and has run personal bests of 1:05 in the half marathon and 2:18 in the marathon while competing internationally and across the U.S. road racing circuit. In addition to competing, he coaches athletes and works professionally in leadership roles focused on education and opportunity for students. Ruben talks about how his relationship with running has evolved over time, from thinking he was “running across the country” in middle school to building the kind of durability that allows him to train at a high level for decades.  There’s also a constant theme of balance. Balancing training with a career. Knowing when to push and when to back off. Building a life that supports running, not one that’s consumed by it. Jon and Ruben get into:• growing up in Boston as an immigrant and finding running by accident• why he never wanted to think of himself as “gifted”• building durability and handling high mileage over time• transitioning from track to the marathon• representing Cape Verde at the 2012 Olympics• why he’s going after LA 2028 at age 41• managing 100+ mile weeks with a full-time job• what sustainable excellence actually looks like• confidence, belonging, and showing up to races differently• the growth of running culture in Dorchester and Roxbury• why community matters more than pace This is a conversation for anyone trying to figure out how to do both, pursue something meaningful while building a full life around it. Stay connected: Follow Ruben: https://www.instagram.com/rubenpsanca/ This episode is supported by: Precision Fuel & Hydration - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at www.precisionhydration.com. Mount to Coast - Built for runners who go long. From Badwater to Boston, Mount to Coast is designing footwear for the demands of real endurance. Learn more at mounttocoast.com. Don't miss out on a live podcast recording in Boston at the Marathon Sports Brand House brings together Jonathan Levitt and Joe Corcionefor a candid conversation on training, strategy, and gear for runners looking to take on longer distances from their first 50K to ultramarathons. Sign up here! Boulderthon - Our favorite Colorado race event with a variety of distances. Use code FTLR2026 for $20 off the marathon or half marathon when you register at www.boulderthon.org. Good Ranchers - Better training starts with better inputs. Good Ranchers delivers high-quality, American-sourced meat and seafood so you can stay consistent with your protein and iron. Visit goodranchers.com and use code IRON for $25 off plus a free protein each month. Vacation Races - Run where you play and chase the extraordinary. Use code “FTLR” for 15% off their half marathons, ultras, and trail fests at vacationraces.com through the end of 2026.

From hitting rock bottom to building a life of recovery through running: Meet John Shep. John is a Canadian ultrarunner, teacher, and host of the Athletics Ontario Running Podcast. He’s also the creator of “Outrun the Darkness,” a project centered around a 142.2K ultra-double, completing the Sulphur Springs 100K and the Ottawa Marathon on back-to-back days to raise awareness for youth mental health. John’s journey into running didn’t start with performance. It started with recovery. After a mental health crisis and disordered eating led to hospitalization, running became a way to rebuild his relationship with himself, with food, and with the world around him. Nearly two decades later, he’s still living what he calls “a life of recovery,” using running as both a tool and a platform. Jon and John dive into:• John’s path from mental health crisis to ultrarunning• the concept of “living a life of recovery”• how running can support, and sometimes challenge, addictive tendencies• “riding the edge of the lightning bolt” and finding balance• using running as exposure therapy and rebuilding a relationship with food • the role of community in recovery and mental health• the story behind Outrun the Darkness• why mental health conversations need to be ongoing, not occasional• what it means to use running for something bigger than yourself Stay connected:Follow John: https://www.instagram.com/outrunthedarkness/ This episode is supported by: Precision Fuel & Hydration⁠ - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at ⁠www.precisionhydration.com⁠. Mount to Coast - Built for runners who go long. From Badwater to Boston, Mount to Coast is designing footwear for the demands of real endurance. Learn more at mounttocoast.com. Don't miss out on a live podcast recording in Boston at the Marathon Sports Brand House brings together Jonathan Levitt and Joe Corcionefor a candid conversation on training, strategy, and gear for runners looking to take on longer distances from their first 50K to ultramarathons. Sign up here! Tifosi Optics - If you've been curious, now's a great time to try them. Head to tifosioptics.com and use code FTLR2026 to tell ‘em i sent you! Boulderthon - Our favorite Colorado race event with a variety of distances. Use code FTLR2026 for $20 off the marathon or half marathon when you register at www.boulderthon.org.

From questioning what’s considered “normal” in professional sport to speaking up about what actually needs to change: Meet Grayson Murphy, a professional runner bringing clarity to conversations around pregnancy, contracts, and what real support for athletes should look like. Grayson is a world champion trail runner and professional athlete who has built her career at the highest level of the sport. But beyond performance, she’s using her voice to challenge long-standing norms around how female athletes are treated, especially when it comes to starting a family. Her perspective is grounded, honest, and rooted in lived experience. Jon chats with Grayson about:• her identity as an athlete and how that’s shifting with pregnancy• why she’s never felt the need to choose just one lane in running• what it’s actually been like to slow down during pregnancy• comparison, expectations, and stepping away from social media• signing a pro contract while pregnant and what that represents• why being supported shouldn’t be seen as “lucky”• how expectations for women in sport are starting to change• sharing the non-perfect version of her life and why that matters• the role of community and other athlete moms• what’s next, including a potential marathon debut• building a business alongside her running career• why storytelling and non-endemic sponsors are shaping the future of the sport Stay connected:Follow Grayson:Instagram: https://www.instagram.com/racin__grayson/ Wild Strides Paper Co. training logs and coaching: https://wildstridespaper.com This episode is supported by: Precision Fuel & Hydration⁠ - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at ⁠www.precisionhydration.com⁠. Mount to Coast - Built for runners who go long. From Badwater to Boston, Mount to Coast is designing footwear for the demands of real endurance. Learn more at mounttocoast.com. Tifosi Optics - If you've been curious, now's a great time to try them. Head to tifosioptics.com and use code FTLR2026 to tell ‘em i sent you! Boulderthon - Our favorite Colorado race event with a variety of distances. Use code FTLR2026 for $20 off the marathon or half marathon when you register at www.boulderthon.org. Good Ranchers - Better training starts with better inputs. Good Ranchers delivers high-quality, American-sourced meat and seafood so you can stay consistent with your protein and iron. Visit goodranchers.com and use code IRON for $25 off plus a free protein each month.

From a finance pro who decided to chase what scared him, to a trail runner who's pushed the boundaries to 200 miles: Meet Dom Bubri, who discovered that the most extraordinary transformations happen when you stop thinking and just start running. Dom is a trail and ultra runner who loves the grind of long miles and the clarity that comes from spending time outside. By day, he leads finance teams, but his favorite lessons come from the trail - showing up consistently, embracing discomfort, and playing the long game. Running has shaped how he thinks about work, leadership, and life beyond the finish line.  Jon chats with Dom about: his introduction to running the transition from road to trail running going from 50K to 100 miles his winning mental approach  getting to the 200 mile race distance  Stay connected: Follow Dom: Instagram: https://www.instagram.com/dbubri/ LinkedIn: LinkedIn.com/in/dbubri This episode is supported by: AmazFit Check out the T-Rex 3 and a selection of GPS watches at https://us.amazfit.com/discount/FTLR2026 and use code “FTLR2026” for 10% off.  Vacation Races Run where you play and chase the extraordinary. Use code “FTLR” for 15% off their half marathons, ultras, and trail fests at vacationraces.com through the end of 2026. Precision Fuel & Hydration⁠ - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at ⁠www.precisionhydration.com⁠. Mount to Coast Mount to Coast is partnering with For The Long Run because they want to tell the stories behind the runners. The why. There's something specific coming around the Boston Marathon that I can't fully get into yet. But stay tuned. It's worth it. For The Long Run it will be indeed.

Nutrition expert Alex Larson reveals how one simple timing shift in daily eating can dramatically transform sleep quality, recovery, and performance for endurance athletes — but most runners are doing the exact opposite of what actually works. Alex Larson is a Minnesota-based registered dietitian who felt her calling the moment she crossed the finish line of Ironman Wisconsin and has leaned into this mission of serving endurance based athletes. She works with endurance athletes on fueling for improved performance and body composition through a flexible eating style. She’s worked with athletes from all over the U.S. and in over 15 different countries and she herself has completed 20+ triathlons including Ironmans and multiple 10K and half marathons. Her clients fall back in love with their sport and life again. Jon chats with Alex about: daily fueling strategies and meal timing pre-run nutrition and carbohydrate intake guidelines recovery nutrition and post-workout fueling protocols supplement evaluation: creatine, protein powders, ketones sleep quality optimization through proper nutrition timing Stay connected: You can find Alex on Instagram here: http://instagram.com/alexlarsonnutrition and her website here: https://alexlarsonnutrition.com TikTok: @alexlarsonnutrition Podcast: Endurance Eats This episode is supported by: Vacation Races Run where you play and chase the extraordinary. Use code “FTLR” for 15% off their half marathons, ultras, and trail fests at vacationraces.com through the end of 2026. Precision Fuel & Hydration⁠ - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at ⁠www.precisionhydration.com⁠. Tifosi Optics If you've been curious, now's a great time to try them. Head to tifosioptics.com and use code [FTLR2026] for [20% off]. That's tifosioptics.com with code FTLR2026 to tell ‘em I sent you! Boulderthon - Our favorite Colorado race event with a variety of distances. Use code FTLR2026 for $20 off the marathon or half marathon when you register at www.boulderthon.org. AmazFit Check out the T-Rex 3 and a selection of GPS watches at https://us.amazfit.com/discount/FTLR2026 and use code “FTLR2026” for 10% off.

The formula for elite running performance lies in the consistent application of stress and recovery - repeatable things that you can sustain over time. Cliff Pittman serves as the Coaching Development Director for CTS, where he leads the Ultrarunning and Cycling Coaching staff. With a deep passion for ultrarunning and a commitment to excellence, Cliff specializes in coaching athletes at all levels—from beginners to elite runners.  Jon chats with Cliff about: • stress and recovery fundamentals • minimum effective dose for training adaptations • subjective feedback vs. objective data analysis • training specificity for race demands and terrain • how to manage life stress as part of your training load Stay connected: Follow Cliff: www.instagram.com/coachcliffpittman This episode is supported by: AmazFit Check out the T-Rex 3 and a selection of GPS watches at https://us.amazfit.com/discount/FTLR2026 and use code “FTLR2026” for 10% off. Vacation Races Run where you play and chase the extraordinary. Use code “FTLR” for 15% off their half marathons, ultras, and trail fests at vacationraces.com through the end of 2026. Precision Fuel & Hydration⁠ - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at ⁠www.precisionhydration.com⁠. Tifosi Optics If you've been curious, now's a great time to try them. Head to tifosioptics.com and use code [FTLR2026] for [20% off]. That's tifosioptics.com with code FTLR2026 to tell ‘em i sent you!

When pro ultrarunner Hayden Hawks faces challenging conditions on the trails, he doesn't just endure them—he transforms them into opportunities for growth, proving that sometimes the hardest moments forge the strongest athletes. Hayden Hawks has been a professional ultra runner for 10 years competing at and winning some of the biggest races in the world. He is sponsored by HOKA, AG1, Precision Fuel and Hydration, as well as many other sponsors. He has also been a huge advocate for helping and building youth group initiatives and inspiring the younger generation around the world, most notably the Trail Fam. Hayden is also a coach with Hawks Running and Centurion Running. He is a father of 2, husband to Ashley Hawks, and loves traveling with his family and being outside as much as possible.  Jon chats with Hayden about: balancing competition with being a good person and giving back gradual training progression instead of extreme volume jumps fueling runs over 90 minutes for better performance mental toughness through embracing uncomfortable mountain conditions consistency over time creates sustainable athletic careers Stay Connected: Follow Hayden: https://www.instagram.com/hawks_hayden/ “Hayden Hawks” on Strava https://trailfam.com/ https://www.hawksrunning.com/ This episode is supported by: Precision Fuel & Hydration⁠ - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at ⁠www.precisionhydration.com⁠. Boulderthon: Our favorite Colorado race event with a variety of distances. Use code FTLR2026 for $20 off the marathon or half marathon when you register at www.boulderthon.org. AmazFit Check out the T-Rex 3 and a selection of GPS watches at https://us.amazfit.com/discount/FTLR2026 and use code “FTLR2026” for 10% off Vacation Races Run where you play and chase the extraordinary. Use code “FTLR” for 15% off their half marathons, ultras, and trail fests at vacationraces.com through the end of 2026

Legendary ultra-marathoner Pam Reed has a simple solution for people who feel tired: stop sitting and start moving. Pam Reed is an accomplished ultra-runner who has been competing since 1992. She is a hyperactive person who strives to get every moment out of every day, structuring her schedule as full as possible because she considers time the most valuable asset. Beyond racing, Reed directed the Tucson Marathon for 30 years before passing it to Jamil, believing that successful race directors must be hands-on and understand every aspect of event management. She continues racing with a full 2026 schedule and maintains her philosophy of maximizing each day while gradually accepting that recovery takes longer as she ages. Jon chats with Pam about: ultra-running discovery through tennis training and progression natural energy and ability to bounce back quickly heat and cold training strategies with specific tips Triple Crown achievement: Western States, Hard Rock, Badwater her winning mental approach Stay connected: Follow Pam: https://www.instagram.com/pamreed100/ This is episode is supported by: Skej My favorite tool to help schedule meetings. Check out skej.com/longrunlabs for a very special offer! Precision Fuel & Hydration⁠ - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at ⁠www.precisionhydration.com⁠. AmazFit Check out the T-Rex 3 and a selection of GPS watches at https://us.amazfit.com/discount/FTLR2026 and use code “FTLR2026” for 10% off.

After transitioning from oncology physical therapy to full-time running, Rachel Entrekin discovered her true calling was not in conquering traditional hundred-mile races, but in pushing the boundaries of human endurance across multiple days and hundreds of miles. Rachel has been running since 2009, gradually making her way up from road 10ks to multi-day trail races. While born and raised in the southeast US, she currently resides in Colorado, where there is exactly zero humidity.  Jon chats with Rachel about: her running journey from college marathons to ultramarathons the transition from physical therapy to professional running career 200-mile race strategy and mental approach at Cocodona sports nutrition partnership with Precision Fuel and Hydration philosophy on process versus outcome-focused racing goals Stay connected: Follow Rachel: https://www.instagram.com/rachel__entrekin/ Rachel’s Blog: https://blondeidiotrunning.wordpress.com/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAdGRleAPvkdJleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAacg8Fo31S7ggaU3zfdCDjsLlJYiyLYgJY33CdsPkrAAlbSiiguTikjxlNsSkg_aem_MZqdK3OHod6Qgy6-yC4ZEA Vagabond Trails TMB tour: https://www.vagabond-trails.com/tmb-rachel-entrekin?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAdGRleAPvke5leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAaf4YWwaHMYnTW0Zrm-N4lN1TD0jl_dTVUiwIYFT_rYsVNAp8pgqd23CSj_bPw_aem_jYSHI0G1B9zMyz_Qz9VL7A This is episode is supported by: Skej My favorite tool to help schedule meetings. Check out skej.com/longrunlabs for a very special offer! Precision Fuel & Hydration⁠ - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at ⁠www.precisionhydration.com⁠. Boulderthon: Our favorite Colorado race event with a variety of distances. Use code FTLR2026 for $20 off the marathon or half marathon when you register at www.boulderthon.org. AmazFit Check out the T-Rex 3 and a selection of GPS watches at https://us.amazfit.com/discount/FTLR2026 and use code “FTLR2026” for 10% off.

There's a common misconception in ultra running that it's all about toughness, but Shea Aquilano believes gentleness is more important. Shea currently resides in Boulder, CO and focuses on ultra-distance trail events. At 24, she is a 2x US Mountain Running team member, and pro runner for Nike ACG. Shea loves a good pickle and has a knack for rationalizing almost any experience into a good one. Jon chats with Shea about: setting intentional pre-race goals and success definitions pursuing longer trail running distances over shorter formats moving to Colorado for mountain training opportunities joining supportive running communities and trail teams maintaining joy as central motivation in competitive running Stay connected: Follow Shea: https://www.instagram.com/shea_aq/ The Trail Team: https://www.trail-team.com/ This is episode is supported by: AmazFit Check out the T-Rex 3 and a selection of GPS watches at https://us.amazfit.com/discount/FTLR2026 and use code “FTLR2026” for 10% off Precision Fuel & Hydration⁠ - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at ⁠www.precisionhydration.com⁠.

From suppressing emotions as a military veteran to finding freedom on Colorado trails, here’s how Jonathan Mejia discovered that running isn't just exercise, it's therapy in motion. He came to Colorado after film school when the stars aligned and he conquered his first marathon. He’s now looking to take on his first ultra in 2026. Jonathan talks about: Running as freedom and a therapeutic escape His military background influencing mental health journey What inspired developing a consistent running habit The trail running community Building ultramarathon goals Stay connected: Follow Jonathan Mejia: https://www.instagram.com/goodvibesjon/ Team RWB: https://podcasts.apple.com/us/podcast/how-to-set-your-next-big-hairy-audacious-goal-with/id1453616436?1=1000676194617 This is episode is supported by: Boulderthon: Our favorite Colorado race event with a variety of distances. Use code FTLR20 for $20 off the marathon or half marathon when you register at www.boulderthon.org. Precision Fuel & Hydration⁠ - Dial your fueling in this year. Use code “LONGRUN26” for 15% off your first order at ⁠www.precisionhydration.com⁠.

From residency training to ultramarathons - discover how Dr. Lauren Puretz balances life as a gynecologic surgeon with competing at the highest levels of trail running, including her breakthrough performance at UTMB and the mindset shifts that fuel both operating rooms and mountain peaks. Lauren Puretz, DO is a board-certified OB/GYN, elite ultrarunner, and mom of 2 based in Colorado Springs. She is the co-founder of Mountain View OB/GYN and co-host of the podcast Speaking of Labias. Outside the clinic, Lauren is intentionally making the most of her time as a competitive runner, chasing big goals, embracing challenge, and having as much fun as possible along the way. Jon chats with Lauren about: Lauren's transition from gymnastics and soccer to cross country running balancing medical career as gynecologic surgeon with ultra running training building community through persistent outreach and shared running experiences managing eating disorder recovery while fueling for endurance performance overcoming fear to compete in challenging mountain races like UTMB  Stay connected: Follow Lauren: https://www.instagram.com/lauren1642/ 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 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.

At 20,000 feet, running feels like moving through molasses… but Erin Ton has found that climbing Colorado's highest peaks in stilettos actually makes her a more thoughtful athlete. Erin was born and raised in Colorado. After graduating from Cornell University in 2020, she moved back to Colorado to pursue professional mountain running. Her primary focus is on Fastest Known Time (FKT) speed records, specializing on steep, technical terrain at high altitude. She currently resides in her van and can be found chasing records all across the American West and all across the world.  Jon chats with Erin about: High altitude running challenges and training FKT (Fastest Known Time) pursuits fourteeners climbed in high heels professional athlete sponsorship journey goal of climbing all Colorado 13ers upcoming Aconcagua speed record attempt Stay connected: Follow Erin: https://www.instagram.com/erin_ton7/ Erin’s Strava: “Erin Ton” 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

What if I told you that the most brutally honest performance metric you'll ever face isn't on your smartphone, can't be faked by AI, and strips away every excuse you've ever made about what you're truly capable of? It’s called running. Nicholas Thompson is the CEO of The Atlantic, an American magazine founded in 1857, which earned the top honor for magazines, General Excellence, at the National Magazine Awards in both 2022 and 2023.  In his time as CEO, the company has seen record subscriber growth. Before joining The Atlantic, he was the editor-in-chief of Wired magazine.  He is also a former contributor for CBS News and has previously served as editor. He has long been a competitive runner; in 2021, he set the American record for men 45+ in the 50K race. Jon chats with Nick about: running's purity reveals personal truth and growth multitasking training with commuting and daily life  breaking psychological barriers through gradual exposure how AI threatens media authenticity setting challenging goals creates transferable resilience Stay connected: Follow Nick: http://linkedin.com/in/nicholasxthompson/ https://x.com/nxthompson https://www.instagram.com/nxthompson/?hl=en Nick’s book, “The Running Ground” on Amazon: https://www.amazon.com/Running-Ground-Father-Simplest-Sports/dp/0593244125 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 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.

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