What kind of Audio file should you use for Podcasts?

Without question the safest file to use for you podcast is MP3. Most people will have no trouble playing back.
The best thing you can do in terms of making it easy for users is to make the smallest possible file size with least amount of impact on the sound quality. Having your podcast in stereo will make file significantly larger. If you are just going to “talk” there is no problem with setting your audio capture to “mono”.

Play with the bit rates. This will have biggest impact on file size.
Some suggestions for your MP3 capture settings:

48 – 56k Mono – speeches “talk” radio, audio books.
64k+ Stereo – music, music & talk combinations
128k Stereo – almost cd quality music

My top pick in terms of ease of use and quaility audio capture is Blaze Media Pro.

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