If you've ever felt frustrated by the number on the scale, wondered why your weight fluctuates despite doing "everything right," or questioned whether you should prioritize fat loss or performance, this episode is for you.

In today's episode, we're breaking down the science behind fat loss vs. weight loss, why they're not the same thing, and how shifting your focus can completely change your results. We'll cover common misconceptions about the scale, cardio, carbs, metabolism, and "toning," while discussing when it's appropriate to pursue fat loss, and when your body may benefit more from focusing on performance, strength, or recovery instead.

You'll also learn practical, sustainable strategies for improving body composition without sacrificing muscle, energy, or long-term health. Whether you're training for a race, working toward a strength goal, or simply looking to feel your best, this episode will help you better understand your body and build habits that support lasting success.

In this episode, you'll learn:

• The difference between fat loss and weight loss
• Why the scale doesn't tell the full story
• Common fat-loss myths and misconceptions
• When to prioritize fat loss vs. performance
• How to preserve muscle while losing body fat
• Why strength training, nutrition, sleep, and recovery all matter
• Practical tips for building sustainable habits that last

Remember, your health and fitness journey is about so much more than a number on the scale. It's about building a stronger, healthier, more confident version of yourself, one choice at a time.

Train with me on the Commit App. Your all-in-one strength, running, and fitness app: science-backed fitness for different goals and seasons of life, designed to build strength and endurance that lasts.

In this episode, we're breaking down how to train smarter through the summer so you gain heat adaptations and set yourself up for stronger, faster racing this fall. We'll dive into the science behind heat training, why running by effort matters, and practical strategies to help you stay consistent without burning out.

You'll learn:

- Why your pace naturally slows in the heat and why that's completely normal

- How heat acclimation can improve endurance performance and cardiovascular fitness

- Why summer is the perfect time to build your aerobic base

- Tips to make summer running more enjoyable and sustainable

- How to adjust your training when temperatures rise

- Why shorter, faster workouts like hill repeats, 200s, 400s, and fartlek sessions can be incredibly effective during the summer months

- Fueling and hydration strategies to support performance and recovery

- How smart summer training lays the foundation for fall marathon and half marathon personal bests

Need a strength or running plan? Train with me on the Commit App! Start your 7-day free trial.

Follow along for more running tips, strength training, and endurance coaching: @melissa_kendter

In this episode, we’re diving into the science behind why building your aerobic foundation is one of the most important things you can do as an endurance runner. We talk about the “house foundation” analogy of training, why easy runs matter more than most runners think, how polarized training helps you recover and perform better, and a weekly structure that actually moves the needle.

We also cover:

• Why aerobic development leads to better speed and endurance over time

• The role of stress + recovery in adaptation

• Why easy runs should actually feel easy

• How to avoid the “gray zone” of training

• Why durability matters just as much as fitness

• Common mistakes runners make when increasing volume and intensity

If you’ve ever wondered why slowing down may actually help you get faster, this episode is for you.

And if you’re looking for more guidance and structure within your own training, you can apply for 1:1 coaching or join the Commit App for strength and run programming designed to help you build sustainable progress long term. Use code SUMMER26 for 20% off your first 3 months this summer.

Do you need to base build? If your easy runs feel hard, your heart rate spikes early, or you feel like you’re constantly working just to maintain an “easy” pace, this episode is for you.

We’re breaking down one of the most misunderstood parts of running: your aerobic base. You’ll learn why building your foundation before half marathon or marathon prep changes everything, how it impacts your heart rate, endurance, and recovery, and why jumping straight into intensity often leads to burnout, frustration, or injury.

I also share a real athlete example of what happens when we shift the focus back to base building, and how consistency, easy running, and patience completely transform performance over time.

Start your free trial with the Commit App

If you feel like you’re doing everything right, but your running still isn’t improving, this episode is for you!

Most runners don’t have a motivation problem. They’re showing up, putting in the work, and pushing themselves. But more effort doesn’t always mean more progress.

In this episode, I break down why your training might not be working, and the key shifts that actually lead to real results.

We talk about:

• Why structure matters more than intensity
• The role of strength training in performance and injury prevention
• Why recovery is a critical part of your progress (not an afterthought)
• And how consistency beats perfection every time

If you’re tired of feeling stuck, plateaued, or constantly fatigued, this will help you rethink your approach and start training in a way that actually works.

And if you’re looking for a structured approach to your training, this is exactly what I build inside Commit.

Post-marathon recovery isn’t just about rest, it’s about strategy. In this episode, we’re breaking down what actually happens in your body after a marathon, and why jumping right back into training too soon can hold you back more than it helps.

We talk about:

• The difference between normal training discomfort vs. injury
• What recovery really looks like (beyond just “taking a few days off”)
• How to ease back into running without sabotaging your progress
• Why the right training stimulus matters if you want to improve

I’m also sharing what’s shifting in my own training as I prepare for my first 50K, how it’s different from other preps, and what I’m focusing on to stay strong, healthy, and consistent.

If you’ve ever wondered, “Am I pushing myself… or pushing too far?” this episode will help you understand the difference.

👉 Are you looking to improve your running performance ?

👉 Are you looking for strength training for runners?

👉 Do you need help with your marathon prep, half marathon prep, 5K prep and more?

📌 Train smarter with the Commit App.

In this episode, we break down the newly updated 2026 strength training guidelines from the American College of Sports Medicine — the first major update in nearly two decades, backed by extensive research and real-world application.

If you’ve ever felt confused by sets, reps, or conflicting advice online, this episode simplifies it all. We walk through what’s actually changed, what matters most, and how to apply these guidelines whether you’re a beginner, runner, busy parent, or just looking to get stronger in a sustainable way.

You’ll learn:

• Why consistency matters more than perfection
• Why you don’t need to train to failure to see results
• How 2–3 strength sessions per week can be enough
• What “10+ sets per muscle group per week” really means
• How to tailor your training for strength, muscle growth, or power
• Why you don’t need fancy equipment to build strength

This episode is all about cutting through the noise and helping you train with more clarity, confidence, and purpose — using science-backed principles that actually fit into real life.

Whether you’re lifting at home, in the gym, or balancing strength work with running, you’ll walk away with actionable takeaways you can start using immediately.

📲 Want this done for you?
If you’re listening and thinking “okay but how do I actually apply this?” — that’s exactly why I created Commit. You’ll get structured strength + run programs that follow these principles, so you don’t have to guess. Use the code "commit" to get the yearly price of ~111$ (9.25 per month!).

🔬 Research & Resources:

• PubMed Article (Primary Review): https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/
• ACSM Guidelines & Resources: https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/
• Research Summary (EurekAlert): https://www.eurekalert.org/news-releases/1119943

Ever wondered why shin splints appear out of nowhere or why race pace feels impossible in training? In this episode we break down the science behind medial tibial stress syndrome, the key strategies to prevent it, and why gradual training and strength work are non-negotiable for long-term running health.

We also tackle one of the most common mental hurdles for runners: “How am I supposed to hold this pace for 13.1 or 26.2 miles?” Learn why training pace feels different from racing pace, how the competition effect can boost your performance, and actionable mental strategies can help you push through discomfort.

Whether you’re chasing a PR, building strength, or just trying to move better every day, this episode gives you science-backed tips, practical training guidance, and mental tools to train smarter, race stronger, and handle the tough moments with confidence.

Join the Commit App: Strength and Running Platform