Get the new Podrunner app for iPhone and I touch and play any Podrunner mix at any speed.

Now the entire Podrunner catalog of workout mixes is available to you at the pace you want to go.

And you can change speeds on the fly instantly.

Download the free podrunner app from iTunes and you can search, sort, download and play all Podrunner mixes.

Upgrade in app to Podrunner Shift and add intro skip to put you directly into the mix with one touch,

and Beat Shift to play any Podrunner mix at your preferred speed.

Podrunner on iTunes App Store, pick your mix, pick your speed, and go. This week Podrunner brings you an hour at 140 BPM in a mix called

Natural Selections. I called it that because it evolves not only in intensity but in style as well

Starting off with down-tempo tribal drumming and building over the hour until it reaches a full-on adrenaline-fueled brakebeat peak.

It's the musical equivalent of one of those evolutionary charts that starts off with a crouching ape

and ends up with a guy carrying a ray gun or whatever.

I had a blast putting this one together and I hope you have a blast working out to it.

It occurred to me the other day that for a couple of years

I've been saying you can get a high quality potrunner wicking shirt at potrunner.com but I

haven't really said what a wicking shirt is. I didn't have any idea when I started out and I wish I had.

Wicking shirts, also known as technical shirts, are made of a special material that moves moisture to the outside of the fabric and dries quickly

so your shirt doesn't get heavy and stay soaked and you don't end up chafed in carrying around all that moisture that you just got rid of.

Podrunner's wicking shirts are made of the best wicking material I could find.

They're lightweight, antimicrobial, anti-static, anti-odor, they have the highest UV blocking

rating, a tagless label, and double-seemed construction for durability.

I've been using the same shirt for yoga, running, and the P90X

and insanity programs for two years and it still works and looks great. So now you know

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