Don't Waste Good Time: Podcast With Mario Fraioli

Don't Waste Good Time: Podcast With Mario Fraioli

By
Mark Kennedy
Founder of None to Run
November 29, 2023

"Don't waste good time." - John Ngugi

I love this quote and had never heard before my chat with Mario Fraioli.

Motivation is something we all struggle with as runners.  From newbies to Olympians, it doesn’t matter. Motivation is fleeting.

So, what this quote says is that sometimes you will have it and sometime you won’t.  But when you do, take advantage of it! If you’re out on a run and you’re feeling particularly good that day, don’t hold back!

Because as we all know, there are some runs when you will feel terrible. 

Low energy, lack of motivation, self doubt – you know the drill.

This is a sample of what we talked about in today’s podcast (more on our chat below).

About Mario

A cross-country All-American at Stonehill College, Mario has coached both elite and age-group runners and was the men's marathon coach for Costa Rica at the 2012 Olympics.

Most recently Mario helped start Ekiden, a company that leverages technology to bring a great human coaching experience to more runners. He shares his thoughts on running and other topics that interest him in the morning shakeout, his weekly email newsletter to which I subscribe to and look forward to reading each week.

In this episode we talk about:

  • Mario’s photography hobby and coffee habit.
  • Lessons Mario has learned during his time as a runner and coach that applies to runners of all levels.
  • Some specific running workouts that beginners can do to break up the monotony of slow running.
  • Ways you can recognize when progress is being made, besides running speed.
  • Mario’s non-negotiable aspects of a good running training program.
  • Mario’s favourite strength exercises and a simple routine to elicit athleticism and make you a better runner.
  • The benefits of having a running coach.
  • And more!    

Links mentioned:

Mario Fraioli's personal website

The Morning Shakeout - Mario's newsletter.  Running, media and more. I have been a subscriber for over a year.

Ekiden - Online coaching program for runner. Mario is the head coach.

Mario on Instagram - Some excellent photography to check out.

Sony A7  camera

Equator Coffee

Bottle Coffee

Aeropress Coffee and Espresso Maker

Frank Shorter

Strength-Training Circuit For Distance Runners - Mario's simple body-weight exercise routine to help you become a stronger runner and improve your athleticism.

Jack Daniels

Steve Magness

A Running App for Real People

In order to become a runner, you don't need much in order to become successful: a plan, an encouraging community and consistency. With N2R, you can have them all.

App App Store Icon and Crest

4.8 out of 5 Stars

5,000 + Ratings in the Apple App Store

Woman and daughter after run

Works Around your Schedule

Time is hard to come by. Kids, work, and other commitments can get in the way. You need a plan that's easy to follow and can work around you, not the other way around.

Break down the lies you tell yourself

You look "weird" when you run. You’re “not” a runner. You’re too “slow” or too "Old." We're here to tell you right here, right now, that you’re wrong. You only *think* these things because it's new and you feel uncomfortable. That'll change with consistency and time. You are a runner!

Exercise Smarter, not harder

It may have been hard previously, but it doesn't have to be – now, you'll be given the tools and the knowledge to succeed. We’re doing things differently in order to see different results.

N2R Eases you in

Running when you aren't ready or without the proper training can hurt, leaving you with nagging injuries that never seem to clear up. We ease you in, giving you the strength and conditioning you need to make sure your running doesn't come with pain.