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Zero Drop Shoes and Inane Sh*t

#AskAway 5/3/20

Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!

This week, we take questions about our newest program, Build, after taking questions about Diet Culture, Hustle Culture, marathon ramps, zero drop shoes, and Coach MK's competence.

Fitness Protection Program logo white shield blue background Mary-Katherine Fleming


  • Robin Murphy is back in ReBuild after a break up with running. She has been working on her strength during her time away and is excited to get back to running

  • Sarah Deets has graduated from runner interrupted and is back in rebuild!

  • Katie Hansen is celebrating her 3 year anniversary of running by HRT. She is able to see that progress that she has made

  • Any Rhyno is getting back in the running habit after quarantine life grabbed her by the face.

  • Ann Rich has been doing a great job of listening to her body and doing the level of work that her body and spirit can handle


  • Alicia Budd- Just finished my first week of 5 days of running since February. Woo hoo!!!

  • ViMark Askey - celebrated her 2 year running anniversary

  • Emily Sorenson - Ran her longest run since November today. She also has an awesome week, ran 5x and did all her strength! Woo hoo!

  • Nicole Wood - Had a great long run, her longest without taking a walk break in over a year.

  • Nikkia Raedawn - earned her TRX certification

  • Trishia Thorme - was struggling with the emotional demands of her work and was able to ask a colleague for some help and they stepped in to share the load!



  • I'm recovering from a hamstring injury (beginning of Feb). I've been increasing my running interval times, working on inclines on the treadmill and on the trails without pain. How do we know when it's ok to restart short bursts of speed like in the dog run for Monday?

  • I am wanting to switch from my regular running shoes (brooks glycerin) to a zero drop option. Most of my everyday shoes are zero drop and they feel much better on my feet. What do I need to be cognizant of to lessen the likelihood of injury when making the change. How long should I take to try and transition?


  • I'm on the Dedicated AF 10 week marathon ramp. I'm choosing to not do the EAT, so I won't have an A pace to use for the M2 workout. How would I plan that workout based on my EE pace? Thank you!

Questions about Build

  • I have experiences with running; none have been good. Would Build be right for me?

  • Is it okay to not have goals?

  • What’s the #1 thing you tell your runners they need to do if they want to see real improvement?

  • I listened to one of your podcasts, I don’t know what Diet Culture and Hustle Culture is. You’re not gonna tell me that I need to love my body or some inane shit, are you?

  • You lost me at Intuitive Eating.

  • You sound like you’re trying to convince us to settle for not getting faster because you don’t know how to get us there. Why should I have to change my goals because you aren’t a good coach? Ever think about that?

Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!

Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!

Dalia Kinsey is The School Nutrition Dietitian utilizing a background in public health and school nutrition in preventative health care.

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