The RUNEGADE Podcast

Life is hard. Run. This podcast helps.

"Give yourself a shot at a good day. That's what I say over and over. Like give yourself a shot at a good day, why not? And if you wanna do something you never done before, like run a personal best, you gotta feel a little uncomfortable, so go after it." - Kim Krezonoski

Kim and Michelle Krezonoski, twin sisters, successful business women and elite distance runners from Canada. They share their inspiring journey from humble beginnings in Thunder Bay to dominating at the Boston Marathon in 2024 .

This episode is sponsored by *Thrive Protein* | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: ⁠⁠Thrive Protein⁠⁠ and use the code RUNEGADE to save 20% off your order.

We discuss their training strategies, personal challenges, and the unique experience of running together as twins. They emphasize the significance of finding balance in training and fuelling, as well as the impact of mental health on performance.

As they look towards future goals, Kim and Michelle reflect on their growth as athletes and individuals, encouraging listeners to embrace their own journeys in running and life. We also touch on their journey towards the 2028 Olympics, and offer valuable advice for aspiring runners, particularly women in the sport.

Kim and Michelle own PAIRR - Frustrated by the bland designs available in the running sock market, they set out to create socks that reflect our training philosophy: look good, feel good, perform GREAT. Socks that fuel confidence with every step.

PAIRR- socks that fuel confidence from the ground up.

More Kim and Michelle here:
PAIRR Socks website
Start Line Strength Coaching
Kim on Instagram: @kimkrezonoski
Michelle on Instagram: @michellekrezonoski

In a world of runners, be a RUNEGADE.

⁠⁠⁠⁠Save $$$ with RUNEGADE⁠⁠⁠⁠ - friends of the podcast offering great savings to RUNEGADE listeners.

Connect with Todd, Mark and Harvey:
​Email: [email protected]
​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Harvey on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altra_harvey⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Path Projects⁠⁠⁠⁠⁠ | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)

" I learned that fuelling properly is essential for long-term success. It's not just about being lighter or faster; it's about sustaining your body and mind for the journey ahead." - Gillian House

Life is hard. Run. The RUNEGADE Podcast helps.

Episode 50: Gillian House becomes a RUNEGADE

Each episode, we set off to explore the human connection with running and endurance sport, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

! Episode 50 ! ... Thank you to our listeners, our sponsors and all our RUNEGADEs ... what a journey, to the next 50!

This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: ⁠Thrive Protein⁠ and use the code RUNEGADE to save 20% off your order.

We share a conversation with Gillian House: the challenges of running a business, the journey of running, the importance of nutrition for athletes, and the impact of body image on performance. Gillian shares her journey through the challenges of nutrition, mental health, and performance in running.

She discusses her extreme dieting, the impact of under-fueling on her athletic performance, and the eventual realization of the importance of balanced nutrition. Gillian also reflects on her struggles with body image, the support she found in her community, and how her experiences shaped her approach to fitness and product development in her business.

We thank Gillian for authentically sharing her journey, path to recovery and a life full of joyful running.

Find More Thrive Here:
Gillian on Instagram: @gillianjhouse
Thrive on Instagram: ⁠@thrive_protein⁠
Macronutrient Calculator for Runners⁠
⁠The Thrive Story⁠
⁠Free Gym Training Guide⁠
⁠Free 5km Training Program⁠
Blog | How Much Protein Do Runners Need⁠
Fitness Blog⁠

In a world of runners, be a RUNEGADE.

⁠⁠⁠Save $$$ with RUNEGADE⁠⁠⁠ - friends of the podcast offering great savings to RUNEGADE listeners.

Connect with Todd, Mark and Harvey:
​Email: [email protected]
​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Harvey on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altra_harvey⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠Path Projects⁠⁠⁠⁠ | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)

"Just blink and the damn thing will be over" - Karl Meltzer

Running is hard. The RUNEGADE Podcast helps.

Each episode, we set off to explore the human connection with running and endurance sport, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: Thrive Protein and use the code RUNEGADE to save 20% off your order.

Episode 49: Karl Meltzer, The Speedgoat, is a RUNEGADE

From the slopes to the podium: scum-bagging, de-fizzing Red Bulls, a signature running shoe, to his latest quest of racing 100, 100 Milers - it's a story that can only be Karl.

Karl Meltzer is a legendary figure in the world of ultrarunning, renowned for his record-breaking performances on some of the world's toughest trails.

We welcome back the Speedgoat, who holds the record for the most 100-mile race wins. The conversation dives deep into Karl's journey in ultra-running, his experiences over the decades, and the mental and physical challenges he faces as he approaches his goal of completing 100 hundred-mile races. Karl shares insights on how running has shaped his life, the importance of listening to one's body, and the mental strategies he employs during races.

The conversation shifts towards the future of ultra running, with Karl expressing his thoughts on the rise of 200-mile races and the increasing professionalism in the sport. He shares his aspirations for his 100th 100-miler, contemplating whether it will be at Hard Rock or Wasatch, and emphasizes the importance of enjoying the journey rather than succumbing to external pressures.

Karl offers valuable advice for new ultra runners, encouraging them to respect the distance and focus on their own experiences rather than comparisons with others.

Takeaways:
"Running has definitely shaped my life."
"If it's in your blood, you don't know how to stop."
"The satisfaction of doing it is what makes me happy."
"I just want to enjoy life now at this point."
"It's all so much in your head." "If you just put in your head that this will be over, you can get it done."
"Respect the distance. It's hard. It's not just because you run a marathon."
"The real heroes of ultra running are not the guys that win all the time. It's the rest of the people."
"It doesn't always get worse. You can feel like shit at mile 20, but you can come around if you keep yourself together."
"It's not a selfie contest. It's not a buffet. It's not a social media look at me."

More Karl:
Instagram:⁠⁠@meltzerkarl⁠⁠
X:⁠⁠@Speedgoatkarl⁠⁠
Website:⁠www.karlmeltzer.com⁠

Thank you Karl, and we agree a hundred miles isn't that far.

Connect with Todd, Mark and Harvey:
​Email: [email protected]
​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Harvey on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altra_harvey⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠Path Projects⁠⁠⁠ | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)

"The brain isn't riding shotgun. It's the driver." - Dr. Phil Maffetone

Running is hard. The RUNEGADE Podcast helps.

Each episode, we set off to explore the human connection with running and endurance sport, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: ⁠Thrive Protein⁠ and use the code RUNEGADE to save 20% off your order.

E48: Dr. Maffetone returns for his second appearance and we discuss his latest research paper on Brain Health

This episode is sponsored by ⁠⁠⁠⁠⁠Thrive Protein⁠⁠⁠⁠⁠ - Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out, level up your nutrition, and use the code RUNEGADE to save 20% off your order.

Dr. Maffetone is a respected pioneer in the field of complementary medicine. Internationally recognized researcher, educator, clinician and author in the field of nutrition, exercise, sport medicine and biofeedback. He's also a songwriter, musician and comedian - he's a shining example of well roundedness and an amazing musician.

In this episode you will learn the importance of aerobic development, the impact of marketing on running practices, and how to use the MAF method for building a strong aerobic base. Dr. Maffetone emphasizes the significance of rhythm in running, the implications the overfat pandemic caused by refined carbohydrates, has on your brain health and running performance. Phil offers practical steps for recovery.

Dr. Maffetone is known for creating the Maffetone Method (MAF), which emphasizes low-intensity aerobic training, fat adaptation, and personalized nutrition. MAF is based on Dr. Phil's clinical research that yielded the optimal heart rate for one to train at or below.

Author of over 20 books, including ⁠The Big Book of Endurance Training and Racing⁠, Dr. Maffetone has helped athletes, from beginners to world champions, optimize performance while preventing injuries and overtraining.

More Dr. Maffetone:
Website: Maffetone
Big Book of Endurance Training and Racing
Latest Album: Beware Mediocrity
The 180 Formula - Updated
In a world of runners, be a RUNEGADE

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Save $$$ with RUNEGADE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - check out our Linktree, as our Friends of the Podcast are offering great savings to RUNEGADE listeners.

Connect with Todd, Mark and Harvey:
​Email: [email protected]
​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Harvey on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@altra_harvey⁠⁠⁠⁠⁠⁠⁠⁠⁠
​⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠Path Projects⁠⁠ | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)

Bill Rodgers, Marathon Legend, ignited the running boom.

Running is hard. The RUNEGADE Podcast helps.

Each episode, we set off to explore the human connection with running and endurance sport, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.

Episode 47: Bill Rodgers, the world's greatest marathoner, who innocently started the American running boom, becomes a RUNEGADE - hit play and run with the legend
This episode is sponsored by ⁠⁠⁠⁠Thrive Protein⁠⁠⁠⁠ - Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out, level up your nutrition, and use the code RUNEGADE to save 20% off your order.

Boston Billy, never set out to become the face of a revolution. A chain-smoking grad student and Vietnam-era conscientious objector, he stumbled into running as a lifeline, only to unknowingly ignite the 1970s running boom. Four Boston Marathon titles (1975, ’78, ’79, ’80), four straight NYC Marathon wins (1976–’79), a 2:09:27 American record, and over 60 race victories across 100,000 lifetime miles.

Bill pulls back the curtain on his transcendent memoir Marathon Man: My 26.2-Mile Journey from Unknown Grad Student to the Top of the Running World. Not a victory lap, but a raw excavation of how the marathon became his teacher, his therapy, and his tribe.

What emerges is pure gold for every runner: how to keep the marathon from breaking you, the art of racing with joy over grimace, and unforgettable stories from his 60+ marathons where the clock was never the point. Humble to his core, Bill preaches one truth above all, running isn’t about the podium; it’s about showing up, inviting everyone to the party, and letting the miles build something bigger than yourself. If you’ve ever laced up wondering why, this episode is your invitation to go deeper.

We thank Bill for becoming a RUNEGADE. His passion, his sheer joy of running, community and inclusion to the sport is undeniable.

More Bill Here:
​Book - Marathon Man
​Bill Rodgers Running Center
​Bill on Instagram
​Bill on Facebook

In a world of runners, be a RUNEGADE

⁠⁠⁠⁠⁠⁠⁠⁠⁠Save $$$ with RUNEGADE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - check out our Linktree, as our Friends of the Podcast are offering great savings to RUNEGADE listeners.

Connect with Todd, Mark and Harvey:
​Email: [email protected]
​Todd on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Mark on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@runclemark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
​Harvey on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@altra_harvey⁠⁠⁠⁠⁠⁠⁠⁠
​⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RUNEGADE on Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Path Projects⁠ | our favourite running gear and apparel. Look great and perform to your potential by gearing up with Path Projects. Elite running gear and apparel, by runners, for runners. Hats, T-shirts, base liners, hoodies, shorts, jackets ... everything performs. Use code TRP10 for 10% off (limited time)