In this episode of The People Run Podcast, I sit down with Sota Maehara runner, coach, and YouTube creator known for breaking down training science into simple, actionable lessons for everyday runners.

Sota shares his journey from Japan to Australia, how he ramped up his training during COVID, and the lessons that shaped his running career.

We dive into:

• ✅ The benefits of tempo runs vs. cruise intervals
• ✅ Smart long run strategies and common mistakes to avoid
• ✅ How nutrition, sleep, and recovery impact performance
• ✅ His coaching philosophy and why communication matters
• ✅ Balancing life, running, and content creation on YouTube

If you’ve ever wondered how to train smarter, avoid injuries, and build long term fitness, this episode is packed with insights you can use today.

Chapters
00:00 Introduction to Sota Maehara
02:39 Sota's Running Journey: From Japan to Australia
05:36 Early Running Experiences and Discovering Endurance
09:48 The Shift to Trail Running and Its Appeal
11:45 Influences and Inspirations in Running
13:28 The Role of Exercise Science in Running
15:35 Coaching Philosophy and Individualized Training
19:29 Tempo Runs vs. Cruise Intervals: A Deep Dive
25:53 Long Run Strategies for Different Distances
29:19 Training for Ultras: Balancing Fun and Performance
34:19 Long Run Strategies and Coaching Insights
37:52 Common Mistakes in Training
41:42 The Importance of Recovery and Nutrition
46:02 YouTube Journey and Its Impact on Running
48:27 Self-Coaching and Training Preferences
52:49 Foot Strengthening and Shoe Rotation
56:47 Balancing Life, Running, and Content Creation
58:47 Hobbies and Interests Beyond Running
59:58 Family and Friends' Perception of Running Life
01:01:06 Future Goals in Running and Content Creation
Follow:

IG: instagram.com/thepeoplerunpodcast/

YT: youtube.com/@ThePeopleRunPodcast

Music: instagram.com/mech__beats/

Check out Sota’s YouTube channel here:

YT: youtube.com/@SotaMaehara

IG: instagram.com/sotamaehara