100m & 200m
On Track & Field Podcast
Lessons that make athletes better.
Find practical advice for your mind, body, training, racing, and team. Pick a topic, learn one idea, and apply it this week.
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New & Featured
Fresh conversations with practical lessons athletes and team leaders can use immediately.
New◆ Mindset
Perform without fear of others’ opinions
Episode 182 · Dr. Michael Gervais · 24 min
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Featured◆ Mindset
Push beyond the limits your body predicts
Episode 179 · Alex Hutchinson · 25 min
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Popular◆ Mindset
Build mental strength under pressure
Episode 178 · Amy Morin · 21 min
Listen nowPro athlete archive
Professional Athletes
Learn directly from Olympic champions, record holders, and world-class competitors.
Athlete photos via Wikimedia Commons and Florida Gators.
Explore 28 Performance Lessons
MindsetNewPerform without fear of others’ opinions
Reduce FOPO, separate your identity from results, and focus your attention on what helps you compete freely under pressure.
Episode 182 · Dr. Michael Gervais · 24 min
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MindsetTrain your mind to endure more
Use perceived effort, realistic expectations, and mostly easy training to stay composed through discomfort and perform closer to your potential.
Episode 181 · Matt Fitzgerald · 21 min
Listen to Episode →MindsetFeaturedPush beyond the limits your body predicts
Learn how the brain, fatigue, and discomfort shape endurance—and why athletes may still have more to give when the body says stop.
Episode 179 · Alex Hutchinson · 25 min
Listen to Episode →MindsetPopularBuild mental strength under pressure
Use practical tools to handle pressure, recover from setbacks, and perform when the moment feels biggest.
Episode 178 · Amy Morin · 21 min
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MindsetTurn self-doubt into confidence
Develop resilient mental habits and a stronger response when confidence drops before a workout or race.
Episode 176 · Dr. Cindra Kamphoff · 21 min
Listen to Episode →Use mental tools during stressful seasons
Build a healthier mindset for the everyday demands of training, competition, school, and life.
Episode 76 · Shannon Thompson · 25 min
Listen to Episode →MindsetCarry champion confidence into competition
Learn how the world's fastest athletes use belief, personality, and preparation to perform on the biggest stage.
Episode 132 · Noah Lyles — Live from Las Vegas · 37 min
Listen to Episode →MindsetLearn what elite competitors do differently
Discover what a nine-time Olympic champion looks for in athletes and what it takes to compete at every level.
Episode 67 · Carl Lewis · 28 min
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MindsetBelieve in the process
Long-term progress comes from consistent work, thoughtful training, and patience—not shortcuts.
Episode 146 · Dr. Jeff Messer · 33 min
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Sleep & RecoveryUse sleep as performance training
Learn how much sleep athletes need, how to improve sleep quality, and when the body may be ready to perform its best.
Episode 116 · Dr. Shane Creado · 26 min
Listen to Episode →Return from injury the right way
Learn how biomechanics, physical therapy, and a patient return-to-play plan help athletes get back to full performance.
Episode 126 · John Horsley · 21 min
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Fuel & HydrationEat for competition day
Understand carb loading, cramping, and how to plan food around practices and meets.
Episode 113 · Wendi Irlbeck, RDN · 26 min
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Fuel & HydrationHydrate for harder training
Learn how hydration connects to speed, endurance, training quality, and the ability to repeat strong efforts.
Episode 56 · Dr. Andy Galpin · 29 min
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Fuel & HydrationMake smarter supplement choices
Separate useful sports-nutrition strategies from hype and understand why intentional fueling matters first.
Episode 159 · Madison Troyer · 29 min
Listen to Episode →Prevent and manage shin splints
Learn what shin splints are, exercises that may help prevent them, and how everyday footwear can affect lower-leg health.
Episode 75 · Dr. Jordan Hart · 23 min
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Injury PreventionKnow when shin pain is serious
Understand common causes, treatment questions, and warning signs that mean shin pain needs professional attention.
Episode 41 · Dr. Andy Franklyn-Miller · 24 min
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Injury PreventionReduce hamstring injury risk
Connect strength, flexibility, pelvic position, ankle function, and sprint mechanics to hamstring health.
Episode 124 · Prof. Pascal Edouard · 21 min
Listen to Episode →Master the 4×100 relay
Understand relay leg order, where to place your fastest runner, and the decisions that help a team race faster.
Episode 7 · Brian FitzGerald · 36 min
Listen to Episode →Racing SkillsBuild your perfect 200-meter race
Follow an Olympic champion's race model and see how sprint training evolves from high school to the world stage.
Episode 79 · Gabby Thomas — Live from Las Vegas · 28 min
Listen to Episode →Racing SkillsExecute when championship pressure peaks
Learn from an Olympic champion's approach to the 400-meter hurdles, the 4×400 relay, and performing when medals are on the line.
Episode 131 · Rai Benjamin — Live from Las Vegas · 47 min
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Racing SkillsPrepare for championship week
Learn what cross-country athletes should prioritize in the final week before a state-level championship.
Episode 128 · Coach Jay Johnson · 24 min
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Leadership & TeamBecome a captain who elevates the team
Use self-awareness, clear standards, and everyday actions to strengthen team culture and bring out the best in teammates.
Episode 180 · J.P. Nerbun · 23 min
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Leadership & TeamBecome the captain your team needs
Learn what separates strong captains from title-only leaders and how to make teammates better every day.
Episode 177 · John O'Sullivan · 23 min
Listen to Episode →How to get noticed and recruited
Build an authentic personal brand, stand out in recruiting, and connect more effectively with college coaches.
Episode 154 · David Hitz, Athlete Narrative · 21 min
Listen to Episode →Navigate college recruiting the right way
Learn how to get in front of college coaches, avoid common recruiting mistakes, and make smarter decisions about competing at the next level.
Episode 2 · Coach Justin Wickard · 34 min
Listen to Episode →Build a championship program
Learn how clear standards, consistency, and culture support lasting success across cross country and track and field.
Episode 129 · Liam Clemons · 24 min
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Leadership & TeamLead through actions and standards
Learn how to identify leaders, create shared expectations, and put a practical leadership philosophy to work with your team.
Episode 30 · J.T. Ayers · 28 min
Listen to Episode →Leadership & TeamBuild real team chemistry
Create buy-in through strong relationships and learn the important difference between praise and affirmation.
Episode 64 · J.P. Nerbun · 27 min
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Athlete health note: These podcast lessons are educational. Pain, injury, nutrition concerns, or mental-health concerns should be discussed with a parent or guardian and the appropriate coach, athletic trainer, registered dietitian, counselor, or healthcare professional.