The Consistently Good Podcast

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

Iron deficiency sneaks up on endurance athletes—and I’ve felt it. In this episode, we break down why it happens (diet gaps, sweat loss, foot-strike hemolysis, heavy training) and how to fix it for good. You’ll learn what ferritin and hemoglobin really tell you, why heme iron absorbs differently than plant sources, and when smart supplementation makes sense. Beyond labs, it’s about training wiser, recovering deeper, and fueling with intent—so you stay strong, stay consistent, and keep stacking PRs.CHAPTERS:00:00 Introduction02:20 Cultural Factors Contributing to Iron Deficiency11:49 Scientific Causes of Iron Deficiency14:52 The Importance of Iron for Athletic Performance19:36 Getting Your Blood Tested for Iron Levels22:25 The Role of Ferritin in Iron Storage35:32 Understanding Iron Saturation Levels39:06 Ferritin Levels and Storage Space for Iron41:27 Role of Hemoglobin and Hematocrit in Oxygen Transport51:39 Diet Culture and Iron Deficiency55:06 Supplementation and Managing Iron Levels01:00:45 Concluding Thoughts on Iron and PerformanceBecome 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)

A deep dive into how to add speed into distance training with clear pacing zones and practical session ideas. Discussion covers sprint work, fartlek, and pace-specific repeats. Exploration of critical velocity, MVO2, lactate and aerobic thresholds. Focus on building mitochondrial capacity, avoiding neuromuscular fatigue, and balancing science with coaching intuition.

In this halfway mark of the season, coach dives into the intricacies of selecting races and the critical role of periodization in marathon training. Learn how to avoid common pitfalls like overtraining and understand the importance of integrating rest and variation into your regimen. Whether you're aiming to break personal records or stay injury-free, this episode provides actionable insights to help you be consistently good.CHAPTERS:00:00 Introduction00:25 The Consistently Good Paradox01:13 The Importance of Redundancy in Training03:07 Chasing Goals and Measuring Progress05:17 The Thrill and Risks of the Chase08:58 The Concept of Periodization18:44 The Role of Rest and Recovery24:54 Understanding Training Volume and Intensity29:42 Training Cycles Explained31:12 Off-Season Training Strategies37:01 Strength Training for Runners44:46 Balancing Volume and Intensity52:50 Race Scheduling and Strategy58:26 Invest in YourselfBecome 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)

In this episode, Jeff is covering the evolution of running technology and its significant impact on the sport. He discusses the advancement of shoe technology, the accuracy of GPS watches, the certification process of race courses, and modern recovery tools like the AlterG treadmill and dry needling. Learn how all these innovations have contributed to faster race times and better performance overall. CHAPTERS:00:00 Introduction01:19 Understanding Race Course Measurements05:27 The Impact of GPS Watches on Race Perception13:14 The Evolution of Running Watches20:32 The Role of Heart Rate in Training31:16 The Importance of Relaxation and Mindfulness32:36 Balancing Technology and Intuition in Running34:43 Revolution in Shoe Technology45:02 Innovations in Recovery and Rehabilitation57:30 The Role of Nutrition in Modern Running59:36 Embracing Modern Running InnovationsBecome 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)

In this episode, Jeff goes straight into the world of running and endurance sports, tackling commonly held beliefs and separating fact from fiction. From the 80/20 and 10% rules to hydration myths and the best running shoes, Jeff brings science and evidence-based insights to help you improve your performance and training. This one promises to provide laughs, valuable knowledge, and help you become a better runner.CHAPTERS:00:00 Welcome02:15 The 80/20 Rule in Training07:11 The 10% Rule: A Guide, Not a Law13:06 Breathing Techniques:15:45 The Dangers of Overhydration27:24 Choosing the Right Running Shoe34:10 Debunking the Myth: Running and Knee Health43:28 Hydration Myths: Coffee, Tea, and Water52:55 Training Volume: Does High Mileage Cause Injuries?57:53 The Secret to a Strong Finish: Speed Work vs. Aerobic Fitness01:01:48 Everyone is a Runner: Embracing the Runner WithinBecome a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://www.bareperformancenutrition.com/pages/bpn-membership?srsltid=AfmBOorlpjVeag2kkt3eZ5UpWcFA5Bb2v5V_93lmO47Vn_Y8DRdLwDLLBat 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)

In this second episode of The Consistently Good Podcast, Jeff breaks down why the marathon owns such a deep place in his heart. From its roots in ancient Greece to today’s start lines packed with every kind of runner, the marathon tells a story of grit, culture, and community.He'll cover the barriers and breakthroughs—how coaching, fueling, and even politics have shaped the race. From the first Olympic marathons to the rise of women’s competition and iconic performances that defined eras, these moments show why 26.2 miles continues to inspire.CHAPTERS:00:00 Introduction to the Marathon and Cultural Significance01:52 Why I Love Coaching the Marathon07:36 Economic Impact of Marathons12:24 Historical Origins of the Marathon15:41 Early Olympic Marathons27:04 The 1904 St. Louis Marathon30:16 The Standardization of the Marathon Distance41:30 The Fight for Women's Marathon Inclusion44:02 Progression of Marathon Records51:03 The 1984 Olympics: A Seminal Moment01:04:32 American Marathon Renaissance in 200401:08:57 Modern Marathon Records and Controversies01:16:51 The Transformative Power of MarathoningBecome 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/⁠YouTube: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g⁠JEFF CUNNINGHAM:IG: ⁠https://www.instagram.com/jdcunningham97/⁠BAT CITY: ⁠https://www.instagram.com/batcitytrackclub/⁠This 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)

Nick Bare, founder and CEO of Bare Performance Nutrition and endurance athlete, shares how fatherhood, faith, and servant leadership shaped his approach. He talks about building vision and teams, trusting coaching and being teachable, and why steady, disciplined consistency beats chasing flashes of greatness. Brief, candid, and focused on long-term growth.

Season 1 kicks off on 9.24.25It’s not about being great once—it’s about being consistently good. Hosted by Jeff Cunningham—BPN Coach, Bat City Running Coach, and former elite runner—The Consistently Good Podcast is built for athletes chasing more than finish lines. This is where endurance meets resilience, mindset drives performance, and training transforms into a way of life. From proven coaching strategies and performance breakthroughs to raw conversations on leadership, family, and faith, Jeff delivers the tools and stories that fuel long-term growth. Backed by the “Go One More” ethos, each episode is designed to help you build consistency, push past limits, and stay relentless in every arena of life.FOLLOW:IG: ⁠https://www.instagram.com/theconsistentlygoodpodcast/⁠YouTube: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

It’s not about being great once—it’s about being consistently good. Season 1 kicks off 9.24.25