Start / THE RUNNING EFFECT PODCAST / From underdog to ncaa star margot appleton on winning by feel racing with heart breaking records

From Underdog to NCAA Star: Margot Appleton on Winning by Feel, Racing with Heart & Breaking Records

38 min • 24 maj 2025

Racing by feel and winning with heart.

Margot Appleton has emerged as one of the premier collegiate distance runners in the U.S., blending tactical brilliance, relentless drive, and a flair for dramatic finishes.

In 2019, as a high school junior, Appleton stunned the field at Boston's Mayor's Cup 5K, finishing second overall in 17:14—outpacing the reigning Foot Locker national champion. This performance marked a significant breakthrough in her running career.

Most recently, at the 2025 Penn Relays, Appleton delivered a sensational anchor leg in the Distance Medley Relay (DMR), clocking a 4:21.46 split. Overcoming a significant deficit, she surged past top competitors to secure Virginia's first women's DMR win at the event since 1982. Her 1500m time of 4:05.68 at the 2025 Raleigh Relays ranks as the fourth-fastest in collegiate history.

Appleton holds Virginia school records in the indoor mile (4:25.03), indoor 3000m (8:46.23), and outdoor 5000m (15:18.21). Appleton has earned First Team All-American honors in both the 1500m and 5000m events, including a 4th-place finish in the 5000m at the 2024 NCAA Outdoor Championships.

In today's conversation, Margot takes me through her successful, consistent career at UVU, being a leader on the team, what it would mean to her to win an NCAA title, what her training looks like, training without a GPS watch, and so much more.

Tap into the Margot Appleton Special.

If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.

Comment the word "PODCAST" below and I'll DM you a link to listen.

If this episode blesses you, please share it with a friend!

S H O W N O T E S

-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs

-BUY MERCH BEFORE IT'S GONE: https://shop.therunningeffect.run

-Our Website: https://therunningeffect.run

-THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ

-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

-Take our podcast survey: https://tinyurl.com/3ua62ffz

Senaste avsnitt

The Mindset Behind the Medal: Sondre Guttormsen on Pain, Pressure, and Pole Vault Mastery

13 juli | 44 min

Simeon Birnbaum: The Quiet Killer of NCAA Running — How a 3:52 Miler Is Rising to Greatness & An Inside Look At His Breakthrough NCAA Season

11 juli | 40 min

Josh Kerr: Reigning World Champion and 2x Olympic Medalist on Relentless Discipline, Brutal Self-Honesty & the Competitive Fire Behind Greatness

9 juli | 53 min

Train With Awareness, Not Ego: Alex Ostberg on the Recovery Mistakes, Fueling Gaps & Mindset Shifts That Separate the Best From the Broken

7 juli | 51 min

NCAA All-American Paityn Noe on Breaking Records, Battling Setbacks, and the Radical Mindset Shift That Took Her From Surviving to Soaring

5 juli | 41 min

From Underdog to NCAA Star: Margot Appleton on Winning by Feel, Racing with Heart & Breaking Records

Senaste avsnitt

The Mindset Behind the Medal: Sondre Guttormsen on Pain, Pressure, and Pole Vault Mastery

Simeon Birnbaum: The Quiet Killer of NCAA Running — How a 3:52 Miler Is Rising to Greatness & An Inside Look At His Breakthrough NCAA Season

Josh Kerr: Reigning World Champion and 2x Olympic Medalist on Relentless Discipline, Brutal Self-Honesty & the Competitive Fire Behind Greatness

Train With Awareness, Not Ego: Alex Ostberg on the Recovery Mistakes, Fueling Gaps & Mindset Shifts That Separate the Best From the Broken

NCAA All-American Paityn Noe on Breaking Records, Battling Setbacks, and the Radical Mindset Shift That Took Her From Surviving to Soaring

An Inside Look At How Double Threshold Training Turned Andreas Almgren Into One Of The Greatest Runners In The World (12:44 5k) + Lessons From Doing Workouts With Jakob Ingebrigtsen

How Pro Runner Austen Dalquist Trained Less and Got way FASTER : Inside His 1:48, 3:53, 7:45, and 13:36 Breakthrough Year & What You Can Learn From It

Lexy Halladay-Lowry Ran 9:08 in the Steeplechase, Went Sub-15 in the 5K, and Is Now One of the Fastest NCAA Athletes of All Time

The Untamed Rise of Hans Troyer: Wild Training, Near-Death Collapse & His Plan to Win Western States, The Superbowl of Ultras

He Ran 8:16 to Win NCAAs, Placed 3rd at the Olympic Trials, Represented Team USA, and Is a Married Dad in College: The Unbelievable Rise of James Corrigan

He Ran 61 Marathons in 61 Days With Nothing But a Backpack: Aleksander Lingauer's Story of Obsession, Purpose, and What It Means to Chase Something Real

The Runner in Congress: Mark DeSaulnier’s Journey Through 23 Marathons, Public Service, and a Near-Death Comeback

7 Marathons. 7 Continents. 7 Days. How Wyatt Moss Turned Pain Into Purpose—and Built a Brand Doing It

It’s Not Talent — It’s What You’re Eating: Kelsey Poulter on Performance Nutrition That Works

The Future of Distance Running Has a Name: It’s Quentin Nauman Closing a 3:58 Mile in 54 Seconds at The Festival of Miles | The Start of a Legacy That Might Just Catch Alan Webb

Live From St. Louis! | A Deep-Dive Conversation On Running With Olympians Colleen Quigley and Brandon Miller And US Champions Olin Hacker and Krissy Gear

Pain Has No Finish Line: Alyssa McClellan on Running 120 Miles, Raising 4 Kids, and Choosing Suffering

400 Laps Around A Track. 100 Miles. One Mission: Sean Rhodes on Addiction, Redemption, and Running Toward Hope

From 4 Hours to 2:32: Eric Floberg on Running Fast, Filmmaking, and Doing Life With Purpose

The Psychology of Performance: Alex Ostberg on the Hidden Switch in Your Brain, Self-Belief & Race-Day Narratives

56 Hours. 234 Miles. No Finish Line. Kim Gottwald on the Race That Broke the Internet & Becoming The Last Man Standing

NXN Champion Charlie Vause Is Built for Big Moments — And The Festival of Miles Might Be His Greatest Yet | One Final Shot At A 3:59 Mile

Quentin Nauman Just Did What No High Schooler Ever Has — And He’s Not Even Close to Finished | Inside His Chase For Records, Championships, & Glory

Raw Talent. Real Grit. Unreal Times. The Cordell Tinch Episode Is Track & Field’s Hollywood Script

More Than a Meet: The Vision, Heart & Chaos Behind the Festival of Miles with Tim Cornell | + An Inside Look At This Years HISTORIC Fields

From 3:57 Solo in High School to 3:48 at Millrose: Gary Martin on Records, Risk, and What’s Next

From Underdog to NCAA Star: Margot Appleton on Winning by Feel, Racing with Heart & Breaking Records

Nathan Green Is Built for Big Moments: NCAA Titles, Finishing Kicks & Leaving a Legacy at Washington

Josiah Tostenson & Tayvon Kitchen: The Fastest Duo in High School History Are Just Getting Started: Inside Their Chase Of Alan Webb's HS National Mile Record Of 3:52

From Sub-14 5K to Signing Pros: Matthew Sonnenfeldt’s Journey from D1 Running to Elite Track Agent & Exclusive Insights From The Pro-Track World

Olin Hacker Just Won His First U.S. Title — Here’s the Story You Didn’t See Coming

Chiara Dailey Has Arrived: Breaking Records, Making Foot Locker History & Gunning for Festival of Miles Glory

Riley Chamberlain: NCAA Champion, Record Breaker & The Clutchest Closer in College Track

Behind Breaking2: Dr. Brad Wilkins PhD on Human Limits, Eliud Kipchoge’s Mindset, and the Science of the Impossible + What YOU Can Learn From It All

“I Got Hit by a Car. Then I Ran 4:03 Mile.” — TJ Hansen’s Wild Rise to the Top of U.S. High School Distance Running

Keegan Smith: 14:23 XC, 4:04 Mile Injured, NCAA Dreams, and His Relentless Chase for a Sub-4 Minute Mile

Registered Dietitian Alex Larson Shares Key Insights On How To Fuel Yourself Better As A Runner

The Renaissance Athlete: How Former D1 Athlete & Artist Zach Litoff Has Worked With The Biggest Brands In The Sport, Re-Shaping What Running Means To Him, & Creating A Photo Book From The OLY Trials

Corbin Coombs Shares Exlsucive Insights On His Journey To Running A Sub-4 Mile & Creating History In New Mexico As A High Schooler

National Record Holder, Champion, & 1:48 800m Runner Cole Boone Shares His Secrets Of His Breakout Year

Introducing: The Run Down By The Running Effect | Inside Our Brand New, State Of The Art Newsletter Written By Professional Running Coach & Former Stanford / UNC All-American Alex Ostberg

World Renowned Sports Physiologist Dr. Jim Taylor Shares Scientifically Proven Ways To Deal With Pressure & Pre-Race Anxiety + How To Set Goals That Will Lead You To Success

Duke Athlete & HS Sub 4-Miler Jackson Heidesch Opens Up On His Battles With Mental Health, Almost Quitting The Sport, And His Future Within Track & Field

Inside The Mind Of A Record-Breaker: How Liam Murphy Has Become One Of The Greatest Runners In The NCAA EVER | Insights From His 1500m Collegiate Record & Chase For A National Title

"If you think junk food is bad for you, let me tell you how BAD under-fueling is!" | Registered Dietitian Cortney Berling Shares Key Insights & Science On Nutrition For Runners

How This United States Air Force Airman Placed 4th In The World At The World Championships: How Sam Gilman Defied The Odds & Made His Dreams A Reality

Sports Scientist Reveals The Secrets Of Success In Distance Running... | Why Zone2 Training Is Overhyped, Threshold, Supershoes, & The Things You Can Do TODAY To Get Faster

How US Champion, Olympian, & HOKA Pro Nia Akins Faith Has Grounded And Propelled Her Through Her Toughest Trials, Both In Running & Life, & How YOU Can Learn From Them

How I Ran A 3:33 Marathon Off Of Two Weeks Of Training

The Greatest To Ever Do It: How Jane Hedengren Ran National Records Of 15:13 In The 5k & 4:26 In The Mile In The SAME Weekend + Her Training, Mindset, & Future...

Flourishing Is On The Other Side Of Enjoyment: How UNC's Makayla Paige Rediscovered Her Love For The Sport & Won Her First NCAA Title & Set A 3-Second School Record In The Process!

World Renowned Sports Physiologist Dr. Jim Taylor Shares Simple Tips & Tricks That Will Make You Faster TODAY | The Science Of How Smiling Transforms Your Runs, & Secrets Of Mental Performance...

I'm Running My First Offical Marathon Off Of Two Weeks Of Running: Here's How I'm Doing It

Shelby Houlihan Recaps Winning SILVER At The 2025 World Indoor Championships In China | Inside Her Comeback: Training, Mindset, Sponsor, & More

An Inside Look At Olympian & 4:17 Miler Heather MacLean's Life: How She Builds Belief & Confidence To Do The Impossible

How Abel Teffra Won The NCAA Mile Championship By Having Nothing To Lose & How You Can Use This Same Mindset To Achieve Your Biggest Goals!

How Josette Norris Andrews Has Taken Her Running To The Next Level In 2025 + How She Deals With Setbacks & How YOU Can Get Faster TODAY

Coach Chris Miltenberg Shares EXCLUSIVE Insights From Coaching Ethan Strand / Mackalya Paige To NCAA Titles + Taking UNC's Program To New Heights & His Vision For The Future

The Comeback Is Greater Than The Setback: How NCAA Champion & Adidas Pro Will Sumner Is Using Lessons From His 2024 Setbacks & Using Them To Make 2025 His Best Year Yet

From Six Overdoses To Running Across America: The INSANE Story Of Kallup McCoy II

The Rise Of Taylor Roe: How Taylor Won The US Half-Marathon Championships Less Than A Year Into Being A Pro & How You Can Use The Same Skills To Level Up In Your Own Running!

Inside Crater's Josiah Tostenson Senior Campaign: How He Plans On Cementing His Name Among The Greats By Winning Championships + Breaking Records | An Inside Look

From Walk-On To 12th Place At The Olympics: How Delusional Belief Has Paid Off & Carried Dakotah Popehn To Unimaginable Places & How YOU Can Build That Same Confidence Too!

Inside How Ethan Strand Ran 7:30 In The 3k & 3:48 In The Mile + How He Is Preparing To Win NCAA Titles & Cement His Name Among The Greats | An Exclusive Interview Before The 2025 NCAA Championships

Fiona O'Keefe Shares Exclusive Stories And Insights A Year Removed From Her Win At The US Olympic Marathon Trials, Her Olympic Experience, Bouncing Back From Setback, & 2025 Plans

THE CONNOR BURNS & SIMEON BIRNBAUM EXLSUCIVE: Inside Winning Big Ten Titles & Running A 3:52 Mile + Simeon's Mindset Heading Into His First NCAA Track Championship & The Long Run That Broke Connor...

American Record Holder & US Champion Josh Hoey Is Coming For It All: Why He Believes The US Is The Next Up In The 800m & What He Wants To Accomplish In His Career + Training Like Jakob Ingebrigtsen

Inside The Historic Stretch Of Races For Tavyon Kitchen: How The High School Star Ran 7:55 In The 3k (National Record) & A Sub 4:00 Minute Mile In The SAME Week

Professional Runner & Former Olympic Alternate Jess McClain Shares Wisdom & Lessons From Her Career, How To Handle Imposter Syndrome, Why Success Stems From Joy, & Other Lessons On Sustainability

Chasing History: Owen Powell Recaps Running 3:57 & 3:56 In The Mile In The SAME Week & Setting A National Record + His Thoughts On Breaking Alan Webb's HS Record

From Almost Quitting The Sport To World Bronze Medalist, Olympian, & 3rd Fastest 1500m US Runner Of All Time: The Inspiring Story Of Emily Mackay

500.

Cooper Lutkenhaus Shares Insights From His 1:46 800m Run As Only A SOPHMORE In High School + His Ambitions For The Future, If He'll Go Pro Out Of HS, & A Look At His Record-Breaking Training

"If You Have Time To Make Fancy Meals, You're Not Training Hard Enough": The Rules Of How To Be Excellent As A Distance Runner From 2xOlympic Medalist Morgan Pearson

From Humble Beginnings In East Africa To HOKA Pro Runner: The Inspirational Untold Story Of Ahmed Muhumed

4xNCAA Champion & Former Pro-Runner Sara Slattery Shares Insights, Lessons, And Findings On How NCAA Champions, Olympians, National Champions, & Record Holders Made It To The Top & How YOU Can Too!

HE RAN 3:47 IN THE MILE AT 18YRS OLD: The Next Great Athlete Of Our Times | Inside The Journey, Progression, Mindset, & Training Of Cameron Myers & How He Plans To Be The Greatest To Ever Do It

The Man Who Coaches Champions: How To Have Sustainable Excellence As A High School Athlete With Niwot's Coach Kelly Christensen + Insights On How He Coached An NXN Winning Team & Individual