The Consistently Good Podcast

Jeff Cunningham breaks down the patient, practical way to come back from injury, illness, and anemia without digging the hole deeper. He walks through soft-tissue vs. bone-stress injuries, return-to-run progressions, smart cross-training, and why the hardest part is usually not the rehab plan, it’s having the discipline to respect the process before fitness comes rushing back.CHAPTERS:00:00 Why This Episode02:10 Patience Over Hacks07:23 Injury Types Overview09:45 Soft Tissue Grades and Treatments16:12 Bone Stress Healing19:50 Bone Nutrition Basics26:21 Stress Reaction Vs Fracture32:31 Heat And Run Walk34:44 Cross Training Options/Balance37:41 Injury Recovery Timelines39:58 Bone Stress Healing Guide42:40 Nutrition and RED-S Risks44:22 Elliptical and Pool Fitness48:09 Return to Run Phases51:07 Cross Training Pitfalls53:23 Training While Sick58:04 Antibiotics and Med Rules01:01:47 Anemia Return Strategy01:07:14 Creatine for Runners01:08:58 Final TakeawaysBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB015PTBFCOXCMP

Coach gets into what running is doing for your brain beyond just helping you split faster miles. He unpacks why an easy run can feel oddly spiritual, how runner’s high actually works, and why movement can act like medicine for your mind. From endorphins and endocannabinoids to BDNF, brain inflammation, oxygen flow, memory, and mental health, Jeff explains how running can help regulate your nervous system, sharpen cognition, and make you feel a little more like yourself again. Chapters00:00 Welcome and New Topic01:59 Why Running Feels Spiritual05:17 Movement as Brain Medicine06:46 Runner’s High Explained08:34 Endocannabinoids and Calm11:44 Exercise and Mental Health19:21 BDNF: Miracle-Gro for the Brain23:17 Microglia and Brain Immunity27:05 Hippocampus and Memory Gains29:33 Sharper Thinking on Runs33:13 Oxygen Boost Explained44:10 Why Run Clubs Fight Loneliness47:56 Why Runners Get Creative50:58 Mailbag: Warmup Question56:21 Final TakeawaysBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01YQPWOYGICAZ

A rapid-fire Q&A covering off-season plans for newer runners and how many 20+ mile long runs are useful. Timing a half as a marathon check-in and how to tell normal versus excessive fatigue are discussed. Heart-rate worry vs perceived effort, base-building structure, and what workouts signal sub-3 marathon readiness are explored.

A coach explains how a specific pace-based training method builds speed and extends endurance without excessive fatigue. The conversation covers its scientific origins, why it reliably produces gains, and where it fits among other training types. Practical details include how to calculate the pace, typical workout structures, volume guidelines, and when to include these sessions in a training block.

Jeff Cunningham sits down with the man, the myth, the legend, Mitch Ammons to unpack stories of their years of relationship as a coach and athlete pair. They also are covering the marathon build that led to a 2:14:48 at CIM. Topics include volume, patience, pacing, adversity, and purpose, showing how consistent work, community, and resilience can shape performance, career, and character over time for the next Trials.CHAPTERS:00:00 Welcome01:08 Life Updates08:17 Chasing a 2:14 Marathon10:41 Mileage and Workout Floats15:52 CIM Execution and Breakthrough22:28 Race Highs and Meaning31:28 Running as Social Connection34:20 Appendix Race Secret37:18 CIM Ankle Gamble48:18 Runners World Cover55:27 Learning To Hurt01:00:23 Control The Controllables01:03:08 Legacy And GratitudeBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01KT19RRU5XE9

A frank audit of injuries, health, and real-life bandwidth before chasing marathon PRs. The D-I-V-N framework breaks training into Density, Intensity, Volume, and Non-running factors. Practical guidance on safely increasing mileage and in-run fueling targets for sodium and carbs. Tips on sleep, recovery tools, and short strength sessions to stay consistent.

As we approach the holidays, it felt vital to get into the studio for a quick coach pep talk. Here's three thoughts as you head into the new year that should challenge you and inspire you keeping your goals on the forefront, but not letting them rob you of the holidays.Become a BPN member FOR FREE - Unlock 20% off FOR LIFE⁠https://bpn.team/member⁠FOLLOW:IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠YT: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g⁠JEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

For the season 1 finale of the show, host Jeff Cunningham dives into the intricacies of the success-failure mindset that often prevails in running. Ultimately, Jeff encourages a mindset of continuous improvement and self-compassion, urging listeners to redefine their notions of success and failure in their running journeys.CHAPTERS:00:00 Introduction02:12 The Success-Fail Dichotomy Explained07:07 The Importance of Goal Setting08:44 Realistic Goal Setting and Expectations16:00 Social Media and Goal Setting Pressures22:41 Choosing the Right Race for Your Goals29:43 Adapting to Different Climates for Racing31:30 Training and Preparation: Adherence to Process35:05 Balancing Life and Training38:41 Racing and Competition: Setting Goals50:27 Final Thoughts: Giving Yourself GraceBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberFOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Jeff Cunningham breaks down how money really flows in running—from pros chasing contracts to creators building brands online. He unpacks the evolution from amateurism to influence, the pressure athletes face to perform on the track and on social, and what it all means for the future of the sport.CHAPTERS:00:00 Introduction01:00 Monetization in Running: Influencers vs. Pro Runners04:32 Historical Context: Amateurism in Running07:24 The Shift to Professionalism in Running12:43 The Impact of Social Media on Running21:41 The Reality of Professional Running27:58 Prize Money in Professional Track Meets29:35 The Hardships of Non-Elite Runners32:26 The Life of an Unsponsored Runner34:06 Balancing Influencer and Athlete Roles36:00 The Pressures of Being an Influencer39:46 The Evolution of Running Sponsorships42:47 The Reality of Professional Running48:31 The Future of Running and Social Media56:24 Final Thoughts and EncouragementBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01YAEREAT4EBJ

Jeff breaks down how real teams get built—not by chance, but by clarity, credibility, and commitment. After 24 years of coaching, he shows that cohesion starts with a shared target and relentless communication. He walks through the framework he used at St. Michael’s Catholic Academy and with Bat City Track Club—identify the true needs, set the standard, and lead from the front. When everyone knows the roadmap and buys into the work, a scattered group becomes a winning unit.CHAPTERS:00:00 Introduction00:53 The Essence of Team Building03:16 Rugged Individualism vs. Teamwork06:45 Examples of Pioneering Teams10:46 Identifying Needs and Appetite for Excellence14:22 Building a Relevant and Successful Team22:23 Setting and Achieving Specific Goals29:59 The Importance of Credibility and Competence35:13 Building Credibility and Team Dynamics37:29 Understanding Industry Standards and Peer Review42:29 The Importance of Honesty and Realistic Expectations47:57 Individual Success Leading to Team Success53:02 The Role of Education in Leadership58:33 Playing Favorites and Accountability01:09:31 Establishing and Maintaining a Positive CultureBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.https://www.batcitytc.com/FOLLOW:IG: https://www.instagram.com/theconsistentlygoodpodcast/YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-gJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)MB01PDWE3BM1O13