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Artwork for 321 GO!
Running
Rundisney
Run Disney
Triathlons
All In Stride
Nutrition For Endurance Events
Kenya
Walt Disney World Marathon
Disney
Fitness
Olympics
Jeff Galloway Weekend
Marathon
Transition Techniques
Open Water Swimming
American Dream
World Class Athlete Program
Olympic Games
Marathon Running
Running Community

Announcing over a million people across a finish line, John and I (Carissa) have seen our share of inspiration. We are here to share these amazing stories and provide nutrition tips and motivation to help you enjoy every run. Similar to what happens at a start line, we have no idea where each episode will go, so join us for the fun!

PublishesMonthlyEpisodes86Founded2 years ago
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RunningSportsFitnessHealth & Fitness

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Artwork for 321 GO!

Latest Episodes

In this episode of 3, 2, 1, Go the Podcast, hosts John Pelkey and Carissa Galloway delve into an inspiring discussion with professional triathlete Cody Beals. A four-time full distance Ironman champion and eight-time Ironman 70.3 champion, Cody opens... more

Jenny Simpson from Mile to Marathon

This special episode of the 3, 2, 1 Go is live from Lake Tahoe with special guest hosts Chris Twiggs and Westin Galloway, and Olympian Jenny Simpson joins them.  With John on a Disney cruise, Westin and Chris delv... more

In this episode of the '3, 2, 1, Go' podcast, hosted by John Pelkey and Carissa Galloway, the focus is on the critical role of sports nutrition for distance runners preparing for summer runs. Joined by Jamie Lee McIntyre, a registered dietitian and s... more

Join hosts John Pelkey and Carissa Galloway as they relive the exhilarating journey of Paralympian Brian Siemann. Following a series of close calls and near misses in London, Rio, and Tokyo, Brian finally stands on the podium at the 2024 Paris Paraly... more

Key Facts

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Find out how many people listen to this podcast per episode and each month.

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Recent Guests

Cody Beals
Professional triathlete, four-time Ironman champion and advocate for mental health and representation in sports
Independent Athlete
Episode: Cody Beals: Pro Triathlete Secrets for Smarter Training & Racing
Jenny Simpson
Three-time Olympian, Olympic bronze medalist, and world champion in middle-distance running
Galloway Training
Episode: Jenny Simpson: 3 Time Olympian and Newest Galloway Coach
Brian Siemann
Paralympic medalist and Team USA track and field athlete
Team USA
Episode: Paris Proud: Paralympic Medalist Brian Siemann
Missy McAdams Huffman
An endurance athlete and Parkinson's disease warrior.
Episode: Running with Parkinson’s: Missy’s Inspirational Story
Dot McMahon
Distance running icon, Marathon Mom, and multiple Olympic trials qualifier.
Episode: Ageless Elite Racing: Dot McMahon's Journey
Matthew Marquardt
Professional triathlete and medical student
The Ohio State University
Episode: Balancing Triathlons and Medicine: Matthew Marquardt Professional Triathlete
Kayla Allene Betz-Swope
Visually impaired athlete and advocate for athletes with disabilities.
Episode: Kayla Allene Betz-Swope: On the Run with a VIP (Visually Impaired Person)
Chris Twiggs
Chief Training Officer for Jeff Galloway
Jeff Galloway
Episode: Space Coast Marathon Recap
Ali Feller
Host of the Ali on the Run podcast, podcaster, and race announcer
Ali on the Run
Episode: Ali On The Run and the NYC Marathon

Hosts

Carissa Galloway
Co-host who brings a wealth of experience in running and coaching, providing valuable insights and motivation to listeners through engaging storytelling and expert advice.
John Pelkey
Co-host with a passion for engaging storytelling, known for his humor and insights into the world of running, aiming to motivate listeners and keep them informed.

Reviews

4.8 out of 5 stars from 195 ratings
  • What to Listen to on long runs?

    Did a 6.5 run today listening to the latest episode about nutrition. Being 62 I was all ears but it is a little harder to get protein after a run when gluten and dairy free. Anyway, can’t wait to see you on the upcoming DVC cruise. Hoping for some kind of history session.

    Apple Podcasts
    5
    Judys_Cruising_in_Retirement
    United States3 months ago
  • Insight, humor, snark, and some history!

    This podcast helped me more than anything else to becoming the runner I am today. Carissa and John’s compassion, wit, and insight not only helped guide me in this journey to better health, but has also made me a better person. I can’t thank them enough for this.

    Apple Podcasts
    5
    itstimeforanap
    United States8 months ago
  • Keep the History

    Keep the mini history lessons. At a Haunted History walking tour in DC a few weeks ago, the tour guide told the story of Dan Sickles. I’m like ‘I know

    This story’ and I added a fact that the tour guide told didn’t know. So, for one evening, I knew more history than my entire family.

    Apple Podcasts
    5
    DW4Me
    United States9 months ago
  • Thank you so much for this gift, John & Carissa

    This podcast just makes you feel like a part of something special in the run world. Thank you so much for sharing details about you & for the helpful segments (the quality interviews, the mail responses, the nutrition) - it’s all so lovely and helpful. It’s been a hard year for me, and I was feeling disconnected from running. This podcast feels like a hug, and I’m excited about the races ahead. I have been applying the nutrition tips. Thank you for this sweet gift of a podcast. Your time, perspe... more

    Apple Podcasts
    5
    christina.danielle24
    United States10 months ago
  • This will always put a smile on your face

    I love catching up with Carissa and John and enjoy the interviews, stories and fun life sharing that they do on this podcast. Lots to learn and listen to here. Enjoy a fun show with great hosts!

    Apple Podcasts
    5
    hilldrums
    United Statesa year ago

Listeners Say

Key themes from listener reviews, highlighting what works and what could be improved about the show.

Participants find the insights on nutrition and training remarkably useful for their personal fitness journeys.
Many reviews highlight the hosts' chemistry and supportive banter, specifically pointing out how it motivates them during their runs.
Listeners appreciate the inspiring stories shared by the hosts and guests, making them feel connected to the running community.
The podcast mixes humor with practical advice, keeping audiences entertained and engaged throughout each episode.

Chart Rankings

How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.

Apple Podcasts
#106
United States/Sports/Running
Apple Podcasts
#246
Canada/Sports/Running
Apple Podcasts
#41
Netherlands/Sports/Running
Apple Podcasts
#43
Philippines/Sports/Running
Apple Podcasts
#112
India/Sports/Running
Apple Podcasts
#178
South Africa/Sports/Running

Talking Points

Recent interactions between the hosts and their guests.

Cody Beals: Pro Triathlete Secrets for Smarter Training & Racing
Q: How do you motivate yourself when you hit a wall during a run?
I focus on being present and distilling the race into manageable decisions rather than viewing it as a daunting whole.
Cody Beals: Pro Triathlete Secrets for Smarter Training & Racing
Q: What advice do you have for athletes struggling with disordered eating?
I encourage them to seek help and a reality check, as it's often difficult to recognize when things have become problematic in their relationship with food and their bodies.
Cody Beals: Pro Triathlete Secrets for Smarter Training & Racing
Q: How do you protect your mental health in a sport that can affect your identity?
I've developed a toolkit for my mental health that includes diversifying my life outside of triathlon, setting limits on emotional recovery after races, and adhering to a minimum effective dose approach to training.
Cody Beals: Pro Triathlete Secrets for Smarter Training & Racing
Q: How have you seen the sport of triathlon evolve?
Triathlon has evolved significantly, with increasing competitiveness and expectations for athlete marketing and performance on and off the course. The pandemic acted as a crucible, leading to a more mature phase within the sport.
Jenny Simpson: 3 Time Olympian and Newest Galloway Coach
Q: Jenny, what would you share with a newer runner?
Find a running buddy. The accountability helps you do things for a friend that you won't do for yourself.

Audience Metrics

Listeners, social reach, demographics and more for this podcast.

Listeners per Episode
Gender Skew
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Age Range
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Frequently Asked Questions About 321 GO!

What is 321 GO! about and what kind of topics does it cover?

The podcast presents a lively exploration of running, health, and fitness, focusing on personal stories that inspire and motivate its audience. The hosts, both experienced in the running community, share anecdotes and interviews with a mix of professional athletes, everyday runners, and health experts, emphasizing the joy and camaraderie found in the sport. Episodes often cover essential topics such as nutrition, training strategies, mental health, and community support, making it a valuable resource for both novice and seasoned runners seeking to enhance their experience in the running world.

What sets this podcast apart is its engaging narrative style, combining humor with heartfelt discussions that resonate with listeners. The hosts enc... more

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Which podcasts are similar to 321 GO!?

These podcasts share a similar audience with 321 GO!:

1. Rise and Run
2. RunFitFab: The Podcast
3. Will Run For...
4. Stride Sisters Podcast
5. Be Our Guest WDW Podcast

How many episodes of 321 GO! are there?

321 GO! launched 2 years ago and published 86 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.

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What guests have appeared on 321 GO!?

Recent guests on 321 GO! include:

1. Cody Beals
2. Jenny Simpson
3. Brian Siemann
4. Missy McAdams Huffman
5. Dot McMahon
6. Matthew Marquardt
7. Kayla Allene Betz-Swope
8. Chris Twiggs

To view more recent guests and their details, simply upgrade your Rephonic account. You'll also get access to a typical guest profile to help you decide if the show is worth pitching.

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