Castuner

The Performance Podcast

Melissa Kendter

Each episode explores evidence-based training, running, strength, mindset, recovery, and real-life experiences. You’ll hear raw solo episodes and inspiring conversations with experts, athletes, and everyday people pushing limits. Whether you're chasing a marathon PR, building strength, or just trying to live and train with more intention—this podcast brings you the tools, stories, and motivation to show up stronger in sport and life. Discover how to improve your fitness and continue doing what you love, and running well into your 60s, 70s, and beyond.

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Episodes

93 episodes

  1. 92: How to Chase Big Running Goals Without Losing Yourself 50:05
  2. 91: How to Lift and Run Without Feeling Worn Out 34:21
  3. 90: Strength Training for Runners from a Running Coach and Strength Coach 26:15
  4. 89: Your Watch is a Tool, Your Body Gives Feedback 23:08
  5. 88: Before You Train for a Marathon, Train to Handle Training 34:53
  6. 87: Hip Flexors, Cadence, Running Faster, Injuries & Your First Pull-Up 44:17
  7. 86: Fat Loss vs Weight Loss 36:47
  8. 85: Turn Summer Running Into Fall PRs | Summer Running Tips for Every Runner 33:57
  9. 84: Building the Foundation: Why Aerobic Base Training Changes Everything in Endurance Running 29:45
  10. 83: Easy Runs, High Heart Rate, and What Your Training Is Missing 32:14
  11. 82: Why Your Training Isn’t Working (And What Actually Does) 17:33
  12. 81: Post-Marathon Recovery, Training Discomfort, & Training for My First 50K 26:27
  13. 80: The Updated 2026 ACSM Strength Training Guidelines — Explained Simply 30:54
  14. 79: Shin Splints, Race Pace Doubts & Training Your Mental Edge 16:07
  15. 78: Why Running Feels Hard (Even When You’re Fit) and Your Pep Talk for the Hard Weeks 21:59
  16. 77: Strength Training for Aesthetics vs. Performance 18:39
  17. 76: Is Zone 2 Running Overrated? 19:27
  18. 75: Structure Matters: Building Endurance Without Killing Strength 20:05
  19. 74: Ask Your Coach— The Science of Performance: Cold Breathing, Knee Pain, Strength, and Carb-Load 33:15
  20. 73: What Running Economy Means for Your Performance 19:35
  21. 72: Post Marathon Recovery Plan 27:37
  22. 71: Hybrid Build Challenge: What to Expect + How to Build Habits that Last 22:21
  23. 70: Balancing Strength + Running Without Burnout 20:57
  24. 69: Running for the Long Haul: How to Improve Year by Year 35:11
  25. 68: Optimizing Your Life in Every Season: The Science of Better Living 17:28
  26. 67: Plan Your Race Year Like a Pro: Using Macro and Micro Cycles to Peak at the Right Time 25:15
  27. 66: The Power of Consistency 16:15
  28. 65: Strength Training Matters, Science-Backed + Experience 22:24
  29. 64: How Crank Sports Redefined Sports Nutrition with Founder Mike Mathewson 52:59
  30. 63: Recovery Is a Skill and Here’s How to Build It 20:49
  31. 62: The Foundations of Wellness: Sleep, Energy, Lifestyle & Stress 33:45
  32. 61: Lifting weights, movement mastery - how to start, why it's safe, plus a mindset reset 26:42
  33. 60: In-Season Vs Off-Season Strength Training 13:56
  34. 59: Marathon Nutritionist Kristy Baumann 26:45
  35. 58: Running Smart in the Heat - Summer Strategies for Stronger Runs 23:35
  36. 57: Hybrid Training Basics 101 16:30
  37. 56: Why tackling the shorter distance races can be your marathon secret weapon 19:10
  38. 55: Mastering the Art of Effort-Based Training — Running by Feel 27:37
  39. 54: Working Out in a Fatigued State — Should You Push or Pull Back? 15:27
  40. 53: Boston Marathon + Science of Hydration & Fueling 25:15
  41. 52: Ask your coach series - Maintain Pace, Energy Drinks, Coaching Ingredients 34:31
  42. 51: Do Colder Temps Affect Running Performance? 12:09
  43. 50: Heel Striking + Building Mileage Safely 27:17
  44. 49: How to Run Longer Without Getting Tired 18:21
  45. 48: 3 Tips to Make a Running Comeback & Are Warmups Necessary 18:58
  46. 47: Ask your coach series - Defined Body, Post Marathon Training 40:45
  47. 46: Improve Fatigue Resistance 17:50
  48. 45: Long Run Tips, Mindset, & Preparation 36:28
  49. 44: Behavior change and how it relates to exercise 21:58
  50. 43: Strength Training for Runners 37:15