Magnesium might be the most important mineral runners overlook — and the science shows its impact reaches far beyond cramps or sleep. In this episode, Coaches Chris and Maya break down how magnesium affects energy production, muscle contraction and relaxation, neuromuscular control, cardiovascular stability, and long-term training health.

Most runners focus on sodium and potassium, but magnesium is the mineral that makes those electrolytes work. It regulates ATP activation, maintains ionic gradients, supports heart rhythm, and prevents subtle but performance-killing deficiencies that standard blood tests often miss.

What you'll learn:

• Why only 1% of your body’s magnesium is detectable on standard blood tests
• How magnesium activates ATP — the fuel for every stride
• The role of magnesium in muscle contraction & relaxation
• How low magnesium leads to cramps, fasciculations, and heavy legs
• Why modern diets and high calcium intake deplete magnesium
• The link between magnesium deficiency and cardiac arrhythmias
• Why the RDA is the minimum and not optimal for runners
• How sweat rate, heat, and training load increase magnesium loss
• Evidence-based intake ranges for athletes and high-volume runners

Show Notes:

• Magnesium is the second most common intracellular cation after potassium
• Only 1% of magnesium appears in serum — making deficiency hard to detect
• Low magnesium disrupts ATP activation and ionic gradients
• Subclinical deficiency can cause cramps, twitches, anxiety, and reduced performance
• Magnesium deficiency is linked to arrhythmias and cardiovascular risk
• RDA (300–420 mg) is the minimum — athletes often require more
• High calcium & phosphorus intake increases magnesium demand
• Training in heat and heavy sweating accelerate magnesium loss

Find companion articles, training tools, and related nutrition guides at HalfMarathonTrainingPlan.com.

The 10% rule is one of the most widely repeated training guidelines in running — but science says it may actually be slowing you down and increasing injury risk. In this episode, Coaches Chris and Maya break down the real research behind mileage progression, long runs, fatigue resistance, workload management, and smarter ways to build volume for a faster half marathon.

This episode cuts through outdated training myths and replaces them with evidence-based strategies built around the body’s true adaptation cycle. You’ll learn how to build mileage safely, add intensity without burnout, and structure your training to unlock your fastest 13.1 ever.

What you'll learn:

• Why the classic 10% rule lacks scientific support
• How bone remodeling makes small weekly increases dangerous
• Why a non-linear 30% jump every 3–4 weeks is actually safer
• How long runs over 21 km improve fatigue resistance
• Why high chronic training load protects against injury
• How sudden drops in training can be just as dangerous as spikes
• How to use the ACWR (Acute:Chronic Workload Ratio) like pro athletes
• The benefits of Critical Velocity (CV) training for cruising speed
• Why CV pace builds fitness without wrecking your recovery
• How to add strength training without overloading your system
• Daily readiness metrics: HRV and training stress scores
• How to structure cutback weeks for maximum adaptation

Show Notes:

• Runners with >20 miles/week consistently achieve faster half marathon times
• Long runs over race distance reduce late-race pace collapse
• The “10% rule” introduces stress too frequently during bone resorption phases
• Use 30% block-style increases every 3–4 weeks instead
• Beginners may increase 15–20% early, then shift to 5–10% every other week
• Critical Velocity training improves fast-twitch aerobic efficiency
• CV workouts: 20–30 minutes total, 2–5 minute reps with 1/3 rest
• ACWR helps track safe training load progression
• High chronic load = protective; sudden low load = vulnerability
• Cutback weeks every 3–5 weeks allow true adaptation

Explore training guides, recovery tools, and deeper episode notes at HalfMarathonTrainingPlan.com.

Creatine isn’t just for weightlifters — runners can use it to boost recovery, improve brain performance, and enhance high-intensity surges without unwanted weight gain.

In this episode, Coaches Chris and Maya break down the real science behind creatine for runners using research on ATP regeneration, recovery markers, inflammation, glycogen storage, mental fatigue, and fast-twitch muscle preservation.

What you'll learn:

• Why creatine supports short surges, hill climbs, and finishing sprints in long races
• How “low and slow” dosing avoids the dreaded weight gain (skip the loading phase!)
• The surprising cognitive benefits that help during late-race mental fatigue
• How creatine reduces inflammation and muscle damage after long runs
• The ideal 3–5g daily protocol for endurance athletes
• Why creatine helps refill glycogen stores more efficiently with carbohydrates
• How it may preserve fast-twitch muscle fibers during high-volume training

Show Notes:

• Best creatine dosing method for runners: 3–5g/day
• Skip the loading phase for endurance athletes
• Creatine + carbs = faster glycogen replenishment
• Does creatine cause weight gain? Only with loading phases
• Creatine supports ATP regeneration for sprints, hills, and surges
• Cognitive benefits help with pacing, decision-making, and mental fatigue
• Best creatine: Creatine Monohydrate

Find companion notes, recovery guides, and training articles at HalfMarathonTrainingPlan.com.