Is every step you take a "withdrawal" from your joint bank account? In this high-stakes episode, Letty and Ryan tackle the 4 Most Googled Questions of 2026 and burn the old rulebook to the ground.

We dive into the mind-blowing MRI research that proves running doesn't thin your cartilage—it can actually make it thicker and stronger. Ryan breaks down the "Thicker Cartilage Paradox" and the "Sponge Effect" that keeps your joints oiled, while Letty discusses the 120g carb-loading revolution and her final preparations for the Boston Marathon.

If you’ve been running in fear of injury or hitting the wall, this episode is your biological wake-up call. Your body isn't a machine that wears out; it’s a system that levels up.

In this episode:

• The Hypertrophy Reveal: Why runners' knees often look healthier on an MRI than non-runners'.

• The 120g Carb Ceiling: the new gold standard of fueling.

• The 50mm Stack Height Trap: Is your "super-shoe" sabotaging your stability?

• Heavy Lifting for Speed: Why the strongest runners are becoming the fastest runners.

• Boston Updates

Stop guessing. Start adapting.

Get the full research links and the Boston Marathon event schedule at MarathonJournal.com.

In this episode of the Marathon Running Podcast, we dive into everything you need to know for the historic 130th running of the Boston Marathon in 2026. Host Letti Lundquist breaks down the evolution of the race from its 1897 roots to the modern-day "Mecca" of marathons. We explore the high-stakes qualifying standards, the unpredictable New England weather patterns, and the "victory lap" atmosphere of the surrounding race weekend.

We also feature a deep-dive technical course review with Coach Kristen, specifically focusing on how to survive the punishing opening downhill miles without "trashing" your quads before you hit the hills. Finally, we provide the essential 2026 updates, including the shift to a six-wave start and the exact mile markers for on-course fueling.

Why You Should Listen:

• Tactical Analysis: Learn how the new wave starts will affect course congestion and your personal start time.

• Fueling Map: Exact locations for Maurten Gel stations (including caffeine vs. non-caffeine).

• Logistics Mastery: A step-by-step guide to Gear Drop at Boston Common and the Athletes’ Village in Hopkinton.

• The Social Map: Insights into the 2026 "Pop-up" culture on Boylston and Newbury Streets, including track relays and brand activations.

Our guest this episode: Coach Kristen (Course Strategy Specialist)Connect with Us:

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607

We sit down with James McKirdy, founder of the coaching collective McKirdy Trained, to pull back the curtain on what it actually takes to produce elite-level results without the "bogus" cookie-cutter methods saturably found on social media.

We dive deep into the thrilling 2026 Los Angeles Marathon finish where McKirdy athlete Nathan Martin secured a victory by a razor-thin 0.01 seconds. James breaks down the tactical brilliance behind Nathan’s performance—specifically how he executed a masterful negative split (dropping from a 5:02/mile to a 5:00/mile close) despite the grueling Michigan winter and hilly LA course.

We also explore the viral story of Daniel Mesfun at the Dublin Marathon. James explains why Daniel’s decision to literally stop and run backward for a dropped hydration bottle wasn't a mistake, but a calculated execution of the McKirdy fueling philosophy. From "gut training" to the specific electrolyte needs of different athletes, this episode is a masterclass in the intersection of sports science and human psychology.

Updates and expert insights to keep you informed on the latest in running and competitive sports.

• The "Anti-AI" Approach: Discover why James believes human relationship and "pencil, not ink" adjustments beat automated training plans every time.

• Negative Splitting 101: Learn the physiological "tells" in training that indicate if you are actually ready to chase a specific marathon goal.

• The Nutrition Audible: Get the hard rules on why McKirdy athletes "never skip fuel" and how to train your stomach to handle 100+ calories every 15–20 minutes.

• Coaching the "Underdog": James shares stories of athletes ranging from 5-hour marathoners to 69-year-olds running faster than they did 20 years ago.

Our guest this episode: James McKirdy | McKirdy Trained Website 🔗

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

Why You Should Listen:Connect with Us:Follow us on Strava: https://www.strava.com/athletes/30798607