Train With Awareness, Not Ego: Alex Ostberg on the Recovery Mistakes, Fueling Gaps & Mindset Shifts That Separate the Best From the Broken

THE RUNNING EFFECT PODCAST

Dominic Schlueter

Running, Sports

4.8 • 686 Ratings

🗓️ 7 July 2025

⏱️ 51 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

Alex Ostberg is back to cut through the noise and get straight to what actually matters for smarter, healthier, and more effective training.

This month’s theme? Train with awareness, not ego.

First, Alex wrote about not chasing gains at the expense of your body. Top athletes play defense first. Solid sleep, real food, and smart recovery aren’t optional, they’re non-negotiable. If you’re always flirting with injury, you’re not training. You’re barely hanging on.

Next, he examined the plate. If it’s low on carbs or protein, you’re killing your recovery and setting yourself up for a setback. What you eat says everything about how ready you are to train hard, and stay healthy doing it.

Then he wrote about the myth of precision. Pace, mileage, VO₂ max, macros…they’re helpful, but they’re not gospel. Training isn’t about hitting perfect numbers. It’s about responding to what your body’s telling you today.

To close out June, he examined how your body always speaks first. That tightness, that fatigue, that off mood? Don’tignore it. The best runners don’t push through red flags, they pivot.

One month, four takeaways, and one big truth: better results come from fewer mistakes. Let’s make training something that builds you up, not breaks you down.

In today's conversation, we break it all down. Don't miss the opportunity to become a better runner.

Tap into the Alex Ostberg Rundown Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.

Comment the word “PODCAST” below and I’ll DM you a link to listen.

If this episode blesses you, please share it with a friend!

S H O W N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-BUY MERCH BEFORE IT’S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Transcript

Click on a timestamp to play from that location

0:00.0	Ladies and gentlemen, before we get in today's conversation, I want to share a little bit about
0:04.2	Two Before, today's presenting sponsor of the podcast. I've worked with Two Before for over two years now,
0:10.0	and it's really cool to work with partners long term, and Two Before has been there for me for a long,
0:15.2	long time, and they make an incredible product that I'm always happy to talk to you guys about.
0:20.6	Breaking down Two Before for you, if you're unfamiliar're unfamiliar to before is made up of blackcurrant
0:24.7	powder. And if you're not familiar with black currants, they are antioxidant berries grown
0:29.1	in New Zealand. And studies have shown that consuming them regularly improves endurance by
0:33.9	increasing blood flow and removing lactic acid, and they also can manage inflammation
0:37.8	in kickstart muscle recovery, meaning you can hit your next training session just as strong
0:43.2	as you did the previous day. Today, I have a special code for you, the running effect 30,
0:47.2	which will give you 30% off of your purchase, and I'm really excited to hear the testimonials
0:52.8	of you guys trying it out because I firmly believe
0:54.9	this stuff works and is a great asset to your training. Without further ado, enjoy my
0:59.8	conversation of the podcast today.
1:05.5	I personally would argue having been around a lot of top runners that people who have bigger dinner
1:09.6	plates almost
1:11.2	always have longer careers. And I've now been in the sport for 15 plus years. And even with
1:16.5	athletes that I've coach, like you just start to see these trends. Like people who skimp at dinner
1:20.6	and like don't have like proper, they're not feeling themselves properly. If you're,
1:25.1	you're kind of operating on borrowed time, in my opinion.
1:33.6	That was Alex Osberg, the man of the hour, back on the podcast today to break down the last
1:38.3	four editions of the rundown by the running effect are state-of-the-art newsletter that really
	...

Transcript will be available on the free plan in 19 days. Upgrade to see the full transcript now.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Dominic Schlueter, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Dominic Schlueter and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.