The Fast and Free Podcast

Writing My Book on Mental Toughness Changed Everything

In this episode of the Fast & Free Podcast, Elaina flips the script and puts Brant Stachel in the hot seat to unpack a big milestone: his newly released book on mental performance for endurance athletes. Brant shares how the idea took shape, what surprised him most about the writing and self-publishing process, and why he chose a practical, narrative style over a textbook approach. They dive into the real mental battles athletes face—pressure, nerves, confidence swings, and the story we tell ourselves when things get hard. You’ll hear Brant’s definition of mental toughness (and why it’s trainable), how to separate feelings from facts when anxiety spikes, and the “annoying salesman” analogy that helps athletes stop letting negative thoughts hijack their race day. They also get into one of the most powerful chapters in the book: competitive identity—who you choose to be when it matters most. If you’ve ever felt “not ready” right before a race, spiraled after one bad workout, or tied your self-worth to performance, this one will give you tools you can use immediately. Relevant Links Get coached by Brant – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Get coached by Elaina – https://teamrunrun.com/coach/elaina-raponi-kingston-ontario-running-coach/ Learn more about Team RunRun – https://teamrunrun.com Get the best fuel for your runs – https://fuelgoods.com/?ref=Brant About the Fast and Free Podcast The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best. Follow Fast and Free Coaching:Instagram: @fastandfreecoaching YouTube: @FastandFreeCoaching Website: runfastandfree.com

How She Turned a Stress Fracture & DNF Into a 2:46 Marathon and 6:18 50-Mile Ultra

In this episode of Fast and Free, Brant turns the mic toward Elaina to explore a running journey shaped by grit, setbacks, and the kind of durability you can’t fake. They talk about the early days of running without structure, the string of breakthrough marathons that proved she had real potential, and the tough moments that nearly derailed everything — from a DNF at Grandma’s to discovering a 75% stress fracture that left her in a full leg cast and rebuilding her trust in her body from the ground up.What makes her story land isn’t just the 2:46 breakthrough in Chicago, but the way she stayed patient through the chaos: the bad races, the injury spiral, the long cross-training grind, and the slow return to running that eventually set up her best season yet. Now she’s pushing past old limits with a 50K and 50-miler, using curiosity, consistency, and a little bit of audacity to rewrite what she thought she was capable of. If you’re in a rough patch or rebuilding from something hard, this one is going to hit home.Relevant LinksGet coached by Brant – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Get coached by Elaina – https://teamrunrun.com/coach/elaina-raponi-kingston-ontario-running-coach/Learn more about Team RunRun – https://teamrunrun.comGet the best fuel for your runs – https://fuelgoods.com/?ref=BrantAbout the Fast and Free PodcastThe Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.Follow Fast and Free Coaching:Instagram: @fastandfreecoaching YouTube: @FastandFreeCoachingWebsite: runfastandfree.com

Mentorship Over Metrics: Why Real Life Coaching Still Matters

For the first time, Fast & Free Performance Coach Elaina Raponi takes the mic to interview Brant Stachel, co-founder of Fast & Free Coaching. Together, they explore the messy, rewarding, very human side of coaching — mentorship, patience, communication, and why slowing down might be the fastest way to grow.They share candid stories from years of coaching runners of all levels, lessons from their mentors, and what it really takes to build athletes for the long run — not just the next race.Relevant LinksGet coached by Brant – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Get coached by Elaina – https://teamrunrun.com/coach/elaina-raponi-kingston-ontario-running-coach/Learn more about Team RunRun – https://teamrunrun.comGet the best fuel for your runs – https://fuelgoods.com/?ref=BrantAbout the Fast and Free PodcastThe Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.Follow Fast and Free Coaching:Instagram: @fastandfreecoaching YouTube: @FastandFreeCoachingWebsite: runfastandfree.com

Trail Smart: The Aerobic, Technical, and Mental Skills Behind Ultra Success with Matt Urbanski

In this episode of the Fast and Free Podcast, Brant Stachel sits down with ultrarunner, coach, and Team RunRun co-founder Matt Urbanski to explore the mental and physical mechanics of going long—really long. From UTMB to Hardrock to 24-hour loops, Matt has raced some of the toughest courses in the world, and just weeks before this conversation, represented Team USA at the IAU 24-Hour World Championships, covering 255 kilometers in one day.Brant and Matt dive deep into the unique demands of ultra and trail running—from mastering downhill technique and training the aerobic engine to building a fueling plan that actually works after 10 hours on your feet. They also unpack the mental side of endurance—staying present through the highs and lows, managing the moment when things go wrong, and training your thoughts as deliberately as your legs.Whether you’re training for your first trail ultra, looking to sharpen your marathon fitness, or just fascinated by what the human mind and body can endure, this episode is a masterclass in how to run far, stay focused, and perform free.About the GuestMatt Urbanski is an ultrarunner, coach, and co-founder of Team RunRun, a global network of over 300 running coaches dedicated to making personalized coaching accessible to every athlete. Based in Boulder, Colorado, Matt has finished some of the sport’s most iconic races, including UTMB, Western States, and Hardrock, and has represented Team USA in the 24-hour World Championships. Known for his data-informed yet human-first approach, he blends technical training with the psychological tools runners need to thrive in both sport and life.Relevant LinksGet coached by Brant – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Get coached by Matt – https://teamrunrun.com/coach/matt-urbanski-boulder-colorado-virtual-running-coach/Learn more about Team RunRun – https://teamrunrun.comGet the best fuel for your runs – https://fuelgoods.com/?ref=BrantAbout the Fast and Free PodcastThe Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.Follow Fast and Free Coaching:Instagram: @fastandfreecoaching YouTube: @FastandFreeCoachingWebsite: runfastandfree.com

The Psychology of Recovery: Reframing Setbacks with Martina Nadeau

In this episode of the Fast and Free Podcast, Brant Stachel sits down with runner and coach Martina Nadeau to explore what it truly takes to rebuild confidence after a catastrophic injury. Two weeks before the 2022 NYC Marathon, Martina was diagnosed with a stress fracture that forced her to stop running completely. But instead of spiraling, she reframed the setback—learning to swim, committing to cross-training, and slowly rebuilding both her body and her mindset.Brant and Martina dive into the psychological side of injury recovery—navigating phantom pains, running by effort instead of pace, and learning to trust your body again. They also unpack the identity shift from athlete to coach, how to stay consistent while traveling nonstop for work, and why “middle-of-the-pack” coaches play a crucial role in the running community.Whether you’re coming back from injury, battling burnout, or struggling to believe in your own potential, this episode is a reminder that confidence isn’t rebuilt overnight—it’s earned, one step at a time.About the GuestMartina Nadeau is a Salt Lake City based running coach with Team RunRun and a passionate advocate for accessible, evidence-based training. A former New Yorker turned trail runner, Martina blends her background in communication and exercise science to help athletes of all levels balance their running goals with real-world demands. She’s known for her empathetic, detail-oriented coaching style and her focus on long-term health, consistency, and joy in the sport.Relevant LinksGet coached by Brant - https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Get coached by Martina - https://teamrunrun.com/coach/martina-nadeau-salt-lake-city-virtual-running-coach/Get the best fuel for your runs - https://fuelgoods.com/?ref=BrantAbout the Fast and Free PodcastThe Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.Follow Fast and Free Coaching:Instagram: @fastandfreecoaching YouTube: @FastandFreeCoachingWebsite: runfastandfree.com