EPISODE #166: From Olympic Trials to Ultra-Trail Dominance: Sage Canaday on Performance, Longevity & Reinventing Your Running

In this episode of RUNWITHALLI LIVE, I sit down with ultrarunner, coach, content creator, and one of the original voices in online running, Sage Canaday.

From Division I running to Olympic Trials qualifying marathons, 100-mile trail races, coaching thousands of athletes, and building VO2 Max Productions, Sage shares one theme that kept resurfacing throughout our conversation:

Patience.

In a world obsessed with instant results, Sage reminds us that the best runners aren't built in weeks. They’re built over years.

Top Takeaways from Sage

1. Be Patient and Enjoy the Process

When asked what he would tell his younger self, Sage didn't talk about workouts, shoes, or race tactics.

He talked about patience.

As a young professional runner, he ramped his training quickly, running extremely high mileage early in his career. Looking back, he acknowledges that things could have gone very differently.

His advice: Enjoy the process. Don't rush the journey. Fitness takes time. Adaptation takes time. Great performances take time.

2. Think Long-Term, Not Workout-to-Workout

One of the most powerful themes of the episode was Sage's emphasis on long-term thinking.

He explained that runners often expect immediate fitness gains after starting a new workout, training block, or program. 

Most adaptations take far longer than we think.

Rather than chasing quick results, focus on:

• Months instead of days
• Seasons instead of weeks
• Years instead of races

The athletes who continue improving are usually the ones willing to stay patient long enough to reap the rewards.

3. Consistency Beats One Good Workout

When discussing marathon improvement, Sage repeatedly returned to consistency.

Many runners look for the perfect workout.

Sage looks for:

• Consistent training
• Gradual progression
• Sustainable mileage
• Staying healthy

His philosophy is simple: A runner training consistently at 30 miles per week will often outperform the runner who constantly alternates between overtraining and injury.

4. More Isn't Always Better

One of Sage's biggest coaching lessons is that runners often try to do too much, too soon.

Whether it's:

• Increasing mileage too quickly
• Adding too much intensity
• Racing too frequently

The result is often the same: Injury, burnout, or both.

The key is earning the next level of training rather than forcing it.

5. Running Is a Lifelong Sport

After decades in the sport, Sage spoke candidly about aging, setbacks, injuries, and the reality that none of us are immune to change.

His perspective was refreshing: Running doesn't have to be about chasing PRs forever.

It can be about:

• Staying healthy
• Staying active
• Continuing to learn
• Remaining connected to the running community

Longevity matters.

6. Healing Requires Patience Too

Sage also shared his experience recovering from a significant injury.

Like many runners, he initially expected a quick return.

Instead, recovery took much longer than anticipated.

One of his biggest lessons: Trust the process and give yourself grace. Whether you're returning from injury, rebuilding fitness, or navigating a difficult season of training, patience isn't weakness. It’s often the fastest path forward.

My Favorite Quote from the Episode

"Just be patient. Think long-term. Things generally take longer to adapt than you think."

Final Thoughts

If there was one message Sage left us with, it's this: The runners who succeed aren't always the most talented. They're often the ones willing to stay consistent, stay healthy, and stay patient long enough to see what's possible!

There is no pace too slow. Keep showing up. Your future fitness is being built one patient day at a time! 

Sage was an incredible guest and human to connect with on the podcast, and I couldn’t be more excited to see what he continues to do and bring to runners worldwide as both a coach and top-notch athlete. He’s incredibly intelligent, and fun fact: he started his YouTube channel before he even had an iPhone. Talk about a true OG!

Thank you, Sage, for dropping so many gems in this episode. It was a pleasure having you on the podcast, and I know so many people will benefit from the wisdom, insights, and lessons you shared.

If you’re chasing a PR, navigating a busy life, trying to better understand how to train, or simply looking for tools to stay motivated and find more joy in the process, this conversation is for YOU! 

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Connect with Sage Canaday:

• Instagram
• YouTube

And take ONE thing from this episode and apply it to your next run.

Thank you for being here. I appreciate you!