This week on the Microcast, Zoë and TJ run through a stack of running myths and training debates—some serious, some a little silly.

First up: Hot or Not. Waist lights? Surprisingly useful. StairMasters? A tool, sure, but not a magic bullet. Then we dive into the trend of weighted vests, sled drags, and other “muscular endurance” hacks. They might look hardcore, but do they really help everyday runners, or just the elites?

From there, we answer a listener’s Reddit-inspired question: does standing at your desk actually build endurance? (Spoiler: “time on feet” isn’t the same thing as running stress.)

Finally, we take on the sacred cow of 3:1 deload cycles. Instead of sticking to the calendar, Zoë and TJ explain why recovery is more personal—and how to spot the real-life signs you’re ready for a down week.

Topics: Hot or Not gear, weighted vests, standing desks, deload weeks, recovery cues.
Subscribe so you never miss an episode.
Work with us: Microcosm Coaching

00:00 – Intro & Welcome

02:05 – Hot or Not: Waist Lights

06:42 – Hot or Not: StairMaster Training

10:15 – Weighted Vests & Muscular Endurance: Do They Help Everyday Runners?

18:30 – Elites vs. Real Life: What We Can (and Can’t) Borrow

22:40 – Reddit Question: Do Standing Desks Build “Time on Feet”?

28:12 – Why 3:1 Deload Weeks Are Tradition, Not Science

32:55 – Three Signs It’s Time to Back Off

37:10 – How to Structure a Smarter Deload Week

41:25 – Wrap-Up & Takeaways

When to Take a Down Week & Weighted Vests and Fatigue Resistance

The MicroCast

When to Take a Down Week & Weighted Vests and Fatigue Resistance