The MicroCast

5 Mistakes Self-Coached Runners Make

Oct 7, 2026 · 53 min · 15 segments

Coaching yourself? These are the five mistakes we see self-coached runners make most, and they're easier to fall into than you'd think. TJ and Zoë start with a listener question about the best time of…

Coaching yourself? These are the five mistakes we see self-coached runners make most, and they're easier to fall into than you'd think. TJ and Zoë start with a listener question about the best time of day to train. Physiology gives late afternoon a small edge as core temperature and muscle readiness peak, but the real answer is whatever time lets you train consistently. They also cover running in the dark, why one missed workout doesn't matter, and whether evening runs wreck your sleep. Then the list. First, copying the wrong model, including what the HERITAGE family study found when hundreds of people did the identical training program and got wildly different results. Second, the Franken-plan, where a podcast workout, a YouTube session, and a group track night get stitched together with nothing connecting them. Third, training your strengths instead of your limiters, and how to periodize hills, speed, and technical downhills months out from your goal race. Fourth, the planning fallacy, and the research on why we underestimate how long everything takes, even compared to our own worst-case guesses. Fifth, making big training decisions in the wrong emotional state, from post-DNF race sign-ups to the dangers of watching a Billy Yang film on a full stomach. Plus, meet Microcosm coach Skylar, who works with road runners from the mile to the marathon. **Links** Foothills community ($10/month, coach calls + Slack community), code FOOTHILLS10: https://microcosm-coaching.com Work with a Microcosm coach, including Coach Skylar: https://microcosm-coaching.com Send us your questions and Hot or Nots: [microcosmcoaching@gmail.com](mailto:microcosmcoaching@gmail.com)

Coaching yourself? These are the five mistakes we see self-coached runners make most, and they're easier to fall into than you'd think. TJ and Zoë start with a listener question about the best time of…

Speakers: Zoë RomHostTJ DavidHost

When Should You Train?6:37 – 14:02

6:37

Um, okay, here's the question.

6:39

When in the day [laughs] is it most effective to train? Morning, midday, or evening, or does it not matter?

6:46

Ooh, love this one.

6:47

So-

6:47

It's a good question, honestly

6:48

...

6:49

I like this one because there is, like, technically this is something that like there is a good deal of research about.

6:54

Like, there, we have pinpointed exactly the most optimal time of day for you to train, and yet, I, this is one of those areas where I think like, yes, just because something is true, like according to science and research, doesn't mean it's always going to be 100% applicable and optimal for everyone, right?

7:13

Yeah.

7:13

So, I think that's kind of one of the reasons I picked this listener question, and what I wanted to explore with this because, yes, technically speaking, your body does run on like about a 24-hour clock.

7:25

Uh, your body temperature, hormones, and alertness rise and fall on a pretty predictable daily pattern.

7:31

Um, your core temperature will peak in the late afternoon.

7:34

We're probably peaking right now.

7:35

Mm.

7:36

Warmer muscles, technically yes, can contract faster and feel looser, which is why s- many folks will report feeling better running at 5:00 PM instead of 5:00 AM.

7:46

Uh, so there is an edge.

7:47

There is like a couple of different physiological things that mean, yes, running in the late afternoon, assuming you got your fueling and hydration are also optimized, it's technically, physiologically the most optimal.

8:01

However, I would argue that that ain't shit.

8:04

Yeah, I mean, to be fair, the body's just gonna adapt to whatever schedule you put it on.

8:10

Yes.

8:10

And we can be habituated into just about anything if we're willing to repeat the same patterns over and over again.

8:20

Um, and your body will just get in line with that.

8:23

Yeah.

8:24

Um, I know for me personally, it's like impossible to run after 5:00.

8:28

I used to do doubles back in the day, um, and I was always just so...

When Should You Train?6:37 – 14:02

6:37

Um, okay, here's the question.

6:39

When in the day [laughs] is it most effective to train? Morning, midday, or evening, or does it not matter?

6:46

Ooh, love this one.

6:47

So-

6:47

It's a good question, honestly

6:48

...

6:49

I like this one because there is, like, technically this is something that like there is a good deal of research about.

6:54

Like, there, we have pinpointed exactly the most optimal time of day for you to train, and yet, I, this is one of those areas where I think like, yes, just because something is true, like according to science and research, doesn't mean it's always going to be 100% applicable and optimal for everyone, right?

7:13

Yeah.

7:13

So, I think that's kind of one of the reasons I picked this listener question, and what I wanted to explore with this because, yes, technically speaking, your body does run on like about a 24-hour clock.

7:25

Uh, your body temperature, hormones, and alertness rise and fall on a pretty predictable daily pattern.

7:31

Um, your core temperature will peak in the late afternoon.

7:34

We're probably peaking right now.

7:35

Mm.

7:36

Warmer muscles, technically yes, can contract faster and feel looser, which is why s- many folks will report feeling better running at 5:00 PM instead of 5:00 AM.

7:46

Uh, so there is an edge.

7:47

There is like a couple of different physiological things that mean, yes, running in the late afternoon, assuming you got your fueling and hydration are also optimized, it's technically, physiologically the most optimal.

8:01

However, I would argue that that ain't shit.

8:04

Yeah, I mean, to be fair, the body's just gonna adapt to whatever schedule you put it on.

8:10

Yes.

8:10

And we can be habituated into just about anything if we're willing to repeat the same patterns over and over again.

8:20

Um, and your body will just get in line with that.

8:23

Yeah.

8:24

Um, I know for me personally, it's like impossible to run after 5:00.

8:28

I used to do doubles back in the day, um, and I was always just so...