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Send us Fan Mail What happens when you put James, Lauren, and Rocky in the hot seat and ask the questions they normally wouldn’t answer? This episode of Running With James is a little different. No training plan. No structured interview. Just three coaches answering questions about training, racing, fitness, personal life, pet peeves, embarrassing moments, unpopular opinions, and everything in between. Some answers are serious. Some are ridiculous. A few might get us in trouble. 😂 Who has the worst training habit?  What’s our biggest pet peeve?  What would we never do again?  Who takes competition the most seriously?  And what questions did we REALLY hope nobody would ask? You asked. We answered. This is Running With James… Hot Seat style. Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail YOU DON’T NEED TO RUN MORE TO GET FASTER. Or do you? One of the most common pieces of advice runners hear is simple: if you want to get faster, run more. But is more mileage actually the answer? In this episode of Running with James, we challenge the idea that more running automatically leads to more speed. We break down frequency, volume, intensity, recovery, and the 80/20 approach to training—and why constantly adding miles may not be the smartest way to improve. We’ll talk about why runners often turn easy days into hard days, why your hardest workout isn’t necessarily your most important run of the week, and why recovery is part of training—not time away from it. Whether you’re training for a 5K, marathon, HYROX, or simply trying to become a better runner, there’s a good chance the answer isn’t “just run more.” More running isn’t always better running. And more miles definitely don’t guarantee more speed. So… do you really need to run more? Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail Who really belongs in HYROX? This week, we’re going straight into one of the more controversial conversations in the sport: Do you actually need to be prepared to do HYROX? What about the people who sign up just for fun? The athletes who show up underprepared? The people who aren’t chasing a podium, a qualifying time, or a personal best? Does HYROX belong only to serious competitors, or is there room for everyone? We break down where we stand on the “HYROX for fun” debate, what being “unprepared” really means, whether there should be a minimum level of preparation, and why the growth of HYROX is bringing a whole new group of people into the sport. It’s a little controversial. It might ruffle some feathers. But it’s a conversation worth having. So… who REALLY belongs in HYROX? Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail Think getting faster in HYROX means you just need to run more? Think again. In this episode of Running with James, we break down the 5 key areas you need to train to become a faster, stronger, and more efficient HYROX runner. HYROX is unique because you’re not running a fresh 1K, you’re running eight of them while your legs are constantly getting beat up by the stations. That means your training needs to prepare you for much more than just running mileage. We break down the five training “buckets,” how each one impacts your HYROX performance, and how to put them together so you can run faster when you’re already fatigued. Whether you’re training for your first HYROX or trying to take minutes off your next race, this episode will give you a better strategy for improving your running and your overall race performance. Stop just running. Start training to run fast at HYROX. 🏃‍♂️🔥 Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail You don’t need to be better at everything in HYROX. You need to get better at the right things. In this episode of Running with James, we break down the 5 HYROX stations that can make or break your race—and why simply training harder isn’t always the answer. After our recent BC Fitness Movement Performance Clinic with Coach Tommy, we looked at athletes through a different lens: movement quality, efficiency, fatigue, pacing, and the numbers behind performance. We’re breaking down: 🔥 Sled Push  🔥 Sled Pull  🔥 Burpee Broad Jumps  🔥 Wall Balls  🔥 The Roxzone — the “hidden station” that can quietly destroy your race We’ll talk about the biggest mistakes athletes make, where they’re leaving free time on the course, and what you can actually do in training to turn your weaknesses into strengths. Because in HYROX, seconds matter. And sometimes the fastest way to get faster isn’t running faster—it’s wasting less time everywhere else. Train smarter. Move better. Race faster. Running with James BC Fitness Houston HYROX Run Club Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail You trained for it. You put in the miles. You did the workouts. You felt ready. Then race day comes… and somewhere along the way, you hit the wall. Your pace falls apart. Your heart rate climbs. Your legs feel like bricks. Suddenly the finish line feels a whole lot farther away than it did an hour ago. But why does this happen? In this episode of Running with James, we break down why athletes blow up on race day and what you can do to prevent it—from marathon racing to HYROX and everything in between. We talk about: 🏃 Pacing: Why going out too fast can ruin the race you trained for ❤️ Heart Rate: What your body is telling you when the effort starts getting too expensive ⚡ Race Adrenaline: Why feeling amazing early can actually be dangerous 🍌 Fueling: How running out of energy can bring even the fittest athlete to a stop 🔥 Threshold: Understanding the line between pushing yourself and going too hard 🏋️ HYROX Stations: Why attacking one station too aggressively can cost you later 🏃‍♂️ Compromised Running: Learning to run when your legs are already fatigued 🧠 The Mental Battle: What to do when your brain starts telling you that you can’t keep going And most importantly, we talk about how to recognize where the blow-up actually began. Because sometimes you don’t hit the wall at mile 20. You hit the wall at mile 1—you just don’t realize it until mile 20. If you’ve ever blown up in a race, this one’s for you. Train smart. Race smart. Save something for the finish. 🎙️ Running with James Change your mind. Change your life. #RunningWithJames #HittingTheWall #Running #MarathonTraining #HYROX Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail What if failure isn’t something you should avoid? What if it’s actually part of the process? In this episode of Running with James, we’re flipping the script on failure. As athletes, we’re constantly chasing PRs, faster paces, heavier weights, podiums, and better performances—but if you’re never failing, are you really pushing yourself far enough to grow? We talk about what failure looks like in training and racing, how to tell the difference between productive failure and pushing too far, and why a workout that falls apart might actually teach you more than one that goes perfectly. We’ll break down how to: 🏃‍♂️ Use failure as feedback  🔥 Push yourself beyond your comfort zone  🧠 Separate a bad performance from your identity  📈 Learn from failed workouts and races  💪 Turn setbacks into progress  🎯 Find your edge without crossing the line into reckless training  🔄 Fail → Analyze → Adjust → Try Again Because failure isn’t the goal—but if failure is never possible, you might not be challenging yourself enough. You don’t have to be ready today. “Not ready yet” doesn’t mean “never.” Failure is an option. Quitting isn’t. Change your mind. Change your life. Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail THE HEAT IS ON! Summer running can make you question everything—your pace is slower, your heart rate is higher, and every mile feels harder. But what if that struggle is actually making you a better runner? This week on Running with James, we’re breaking down the science of running in the heat and why heat training can become one of your biggest performance advantages. We’ll talk about: The benefits and adaptations that come from heat training How humidity changes your performance Why your heart rate climbs when temperatures rise How much performance you can expect to lose in the heat Heat training vs. altitude training—and how they compare Hydration, electrolytes, cooling strategies and safety How to adjust your pace without sacrificing your training How to use summer training to set yourself up for a stronger fall racing season Stop fighting the heat. Learn how to train with it. Because that slow summer mile might be building the fitness you’re going to cash in when the temperature drops. Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail Everyone is searching for the next breakthrough workout, recovery gadget, or supplement that promises faster results. But what if the biggest gains don’t come from the latest trend? In this episode of Training Truths, Coach James cuts through the noise and explains why consistency, not hacks, is the real key to becoming a stronger runner, HYROX athlete, or everyday fitness enthusiast. We’ll dive into: Why training “secrets” are often just good marketingRecovery gadgets: what’s worth it and what’s overratedThe influence of social media on your training decisionsThe habits that actually lead to long-term progressHow mastering the basics will outperform chasing shortcuts every timeIf you’ve ever felt like you’re missing the “magic formula,” this episode is your reminder that the closest thing to a cheat code is showing up, week after week. Because the athletes who improve the most aren’t chasing hacks, they’re mastering consistency. Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail Nutrition has never been more confusing. One day carbs are the enemy. The next day they’re essential. Every week there’s a new diet, a new supplement, or a new “secret” to losing weight and improving performance. In this episode of the Training Truths series, we’re cutting through the noise and getting back to what actually works. We discuss: Why nutrition has become so complicatedThe role of protein, carbs, and healthy fatsCommon weight-loss mythsWhich supplements are worth your money—and which probably aren’tHow runners, HYROX athletes, and everyday people can fuel for better performance and better healthWhether your goal is to lose weight, run faster, perform better, or simply feel healthier, this episode will help you focus on the fundamentals that deliver results. Because the truth is… great nutrition isn’t about being perfect. It’s about being consistent. Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail Why do so many people start strong but struggle to stay consistent? In this episode of Training Truths, Coach James dives into one of the biggest myths in fitness: the idea that you need motivation to succeed. The truth? Motivation comes and goes. Lasting results are built on systems, habits, and the discipline to keep showing up even when you don’t feel like it. Whether your goal is to lose weight, run your first 5K, complete a HYROX race, or simply live a healthier life, this episode will help you stop relying on fleeting feelings and start building routines that lead to long-term success. In this episode, you’ll learn: Why motivation always fadesHow to build systems that make consistency easierThe difference between discipline and motivationWhat to do when you miss a workoutWhy discipline actually creates freedomIf you’ve ever found yourself saying, “I’ll start Monday,” or “I just need to get motivated,” this episode is for you. Training Truth: You don’t need more motivation, you need better systems. 🎙️ Subscribe for new episodes of Running with James every week, where we help you train smarter, race stronger, and build a healthier life through practical coaching and honest conversations. Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail What if the hardest part of your fitness journey wasn’t the training—but the reactions of the people around you? In the first episode of our new Training Truths series, Coach James sits down with Melanie to share her remarkable journey of losing more than 100 pounds and discovering a passion for running that transformed her life. Along the way, she expected challenges like early mornings, sore legs, and tough workouts. What she didn’t expect was the criticism from people closest to her. From being told she’s “too skinny” to hearing she’s “addicted to running,” Melanie opens up about the emotional side of pursuing better health and learning to stay committed when not everyone understands your journey. Together, we discuss the difference between discipline and obsession, why personal growth can make others uncomfortable, and how to remain focused on becoming the healthiest version of yourself without letting outside opinions define your path. Whether you’re training for your first 5K, preparing for a HYROX race, or simply trying to build healthier habits, this conversation will encourage you to keep moving forward, even when the people around you don’t fully understand why. Training Truth #1: Not everyone will understand your commitment, but you don’t need everyone’s approval to pursue better health. Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail HYROX is evolving, and so should your training. This week on the Running with James Podcast, Coach Tommy joins the show as we break down the latest HYROX rule changes, what they mean for athletes, and how they’ll impact both training and race day. We also tackle one of the biggest challenges in the sport today: with so much advice online, how do you know who to trust? From social media influencers to experienced coaches, we discuss how to separate good information from bad, avoid common training mistakes, and build a plan that actually prepares you for success. Whether you’re training for your first HYROX or chasing a World Championship qualification, this episode will help you navigate the noise and train with confidence. In this episode:  • The newest HYROX rule changes explained  • How the changes affect race strategy and training  • Common mistakes athletes make while preparing  • Who you should (and shouldn’t) listen to for training advice  • Practical coaching insights from Coach James and Coach Tommy Train smart. Stay consistent. Build champions. Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail Success isn’t built in a single workout, one race, or even one season—it’s built through consistency, patience, and trusting the work when the results aren’t immediately visible. In Week 6 of The Performance Lab, we’re talking about one of the hardest lessons every athlete has to learn: trusting the process. Whether you’re training for a marathon, preparing for HYROX, chasing a new PR, or simply trying to become a healthier version of yourself, there will be moments when you question if your hard work is paying off. This episode is about learning to stay committed during those moments. In this episode, we discuss: Why progress is rarely linearThe difference between results and growthHow consistency compounds over timeWhy comparing your journey to others slows your own progressThe importance of patience in long-term athletic developmentHow elite athletes stay committed when they don’t see immediate resultsThe best athletes aren’t the ones who never struggle—they’re the ones who keep showing up, trusting the process, and allowing time to do its work. 💬 Question of the Day: When has trusting the process paid off in your life or training? Share your story in the comments—we’d love to hear it and encourage others in the community. If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with someone who needs this reminder today. For exclusive Coach’s Corner episodes, behind-the-scenes content, and bonus coaching conversations, join us on Patreon. Remember… Change your mind. Change your life. Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Send us Fan Mail Have you ever felt like you’re doing all the right things—showing up, putting in the work, staying consistent—but somehow you’re not getting any better? You’re not alone. In Week 5 of The Performance Lab, we tackle one of the most frustrating challenges athletes face: the plateau. We break down the hidden reasons runners, HYROX athletes, and fitness enthusiasts stop progressing, even when they’re training hard. In this episode, we discuss: Why consistency alone isn’t enoughThe danger of training your strengths and ignoring your weaknessesHow comfort can quietly stall your progressThe role of fatigue, recovery, and life stressWhy coachability matters more than talentHow high-performing athletes continue to improve year after yearThe truth is, most athletes don’t hit their ceiling—they hit their habits. If you’ve ever felt stuck, frustrated, or like your progress has slowed down, this episode will help you identify what’s holding you back and how to break through to the next level. Question of the Day: Where do you feel you’re currently plateauing—fitness, mindset, recovery, consistency, or confidence? Subscribe for more episodes from The Performance Lab, where we explore what actually helps athletes perform better. When you change your mind… you change your life.  #RunningWithJames #PerformanceLab #HybridAthlete #RunningTips #HYROX #EnduranceTraining #Mindset #RunningCoach #FitnessPodcast #AthleteDevelopment Support the show Become a member and support the show: https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link