Training Strategies | The Conscious Runner: Recent Episodes
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Summary Hey Conscious Runners, I’ve got another fantastic interview for you! It is with mother, runner and Olympian Kara Goucher. This interview is especially exciting for me, as I’ve been a fan of Kara for over a decade, and have watched her evolution as a runner and a person. Kara started running at a very early age and was good from the start. But it wasn’t always a smooth ride.
A cycle of injury and recovery would be repeated several times through her career. In spite of the many ups and downs, she is one of the best American runners and one of the best runners in the world. In 2008, Kara made the Olympic 5,000- and 10,000-meter teams, where she placed 9th and 10th respectively.
That fall, she made her marathon debut at New York City, placing third, with a time of 2:25:53, the fastest first marathon by an American woman. She was also third in her next marathon, the 2009 Boston marathon. After taking a season off in 2010 to give birth to her son, Colt, kara returned to racing in 2011 and placed fifth at the 2011 Boston Marathon in 2:24:52, a personal best.
2012 she qualified for the London Olympics in the marathon. She placed 11th there. In late 2013, she moved from Portland back to Boulder, Colorado, and resumed being coached by her college coaches, Mark Wetmore and Heather Burroughs. In 2016, kara placed 4 in the Olympic trials, one spot shy of qualifying for the team heading to RIO.
I completely enjoyed my interview with Kara and know you will too.
What We Talk About * Becoming one of the best runners in the world * Training as an elite athlete * Keeping running fresh * Bouncing back from injury * Handling disappointment * Learning how to get the most out of your body without breaking it down * Balancing running and motherhood * Running for Oisselle * How her relationship with running has changed over the years
Links From the Show * Kara Goucher (website) * Kara Goucher (Facebook Page) * Podium Retreats * Oisselle * Sketchers * Nuun
Quotes by Kara Goucher [Tweet “”No one ever has to tell me not to work hard.” ~Kara Goucher”]
Your Next Steps * Head over to iTunes and give the show a review * See if The Conscious Runner Programs might be right for you
Until next time, run strong, run long and be present.
“I try to imagine myself in every different scenario, so if it happens in the race, I am prepared for it.” ~Nick Symmonds
Summary Hey Conscious Runners! I’ve got another fantastic interview for you today. I’ve got 2x Olympian, advocate and activist for runners and creator of Run Gum (performance gum), Nick Symmonds on the line with me. Nick got started running in a very interesting way. In high school, a girl he wanted to get to know better suggested he try out for the cross country team and he did. What Nick discovered is he was good at running. And not just good, very good. And although he didn’t particularly enjoy running itself, he loved winning and loved being a champion. It was his heart of a champion that would push him to become one of the best 800 meter runners in the World.
Nick became a seven time outdoor track champion at the NCAA III level in college. After college he joined the Oregon Track Club Elite. In 2007, he won the 800m race at the Prefontaine Classic meet in Eugene, Oregon, with a then personal best time of 1:44.54. In 2008, he won the United States Olympic Trials 800m final held in Eugene, Oregon with a time of 1:44.10.He was the first of three Oregon associated athletes to finish at the top of this race before the home crowd. Nick continued to place at the top in both national and international competitions. In 2012 he was 5th in Olympic Games final (1:42.95); Olympic Trials champion (1:43.92).
Unfortunately, Nick came down with an ankle injury right before the 2016 US Olympic trials and had to withdraw. When asked if he was disappointed about the injury, he was quoted as saying, “Honestly, no. If this had happened when I was 24, I would have been [crushed]. But at 32, I know I’ve been on borrowed time. I’m grateful this has held up as long as it did. I’m more disappointed for my sponsors and friends and family who were coming who are not going to see me run.”
Nick has dedicated much of his time, finances, effort and energy campaigning for fair compensation of runners and the right for a runner to wear the logos he or she chooses. In addition to this work, Nick used his biochemistry degree to co-found Run Gum with coach Sam Lapray. Run Gum is energy gum used to maximize your performance.
Nick and Sam found that the current methods of delivering these important stimulants to the body often required drinking large quantities of liquid in the form of coffee or energy drinks. To achieve optimal performance, they needed to eliminate the water, acid and slow absorption. It was on the track during one of their many training sessions together that the idea came to them. GUM. This lightweight, zero calorie option would allow an athlete to run free without the unwanted liquids around in their stomachs. Truly, the smarter caffeine kick had been found.
I completely enjoyed my chat with Nick and know you will too.
What We Talk About * Becoming a 2x Olympian * Thinking like a champion * Anatomy of the 800 meters * Training as an elite athlete * Being compensated as an elite athlete * Choosing the logos on your apparel * The creation RunGum
Links From the Show * Nick Symmonds (website) * Run Gum (website) * Brooks Running (website) * Oisselle (website)
Quotes by Nick Symmonds [Tweet “”The beautiful thing about track and field is there is an event for everybody” ~Nick Symmonds”]
[Tweet “”I try to imagine myself in every different scenario, so if it happens in the race, I am prepared for it.” ~Nick Symmonds”]
Your Next Steps * Give Run Gum a try * Head over to iTunes and give the show a review * See if The Conscious Runner Programs might be right for you
Until next time, run strong, run long and be present.
“Go out and run your pace. No one is going to judge you” ~Jeff McCloud
Summary Jeff has been a long-standing member of The Conscious Runner Academy and has taken on the role of The Conscious Runner Academy Community manager. As a Conscious Runner Academy Community manager, Jeff helps to ensure our community remains dedicated to the vision of The Conscious Runner (see the core values on the Home Page). How Jeff got started running is a pretty interesting story.
In junior high, he played basketball, and hated it. Jeff wasn’t the best player on the team, and to say it was frustrating would be an understatement. What he was good at was the 1-mile run his coach had the team do for conditioning. There was something about running, and only running, he really enjoyed. When he got to high school, he joined the cross country team and loved every minute of it. Interestingly, Jeff took a 25 year break from running, picking it up again about 5 years ago. On March 20th, 2016, he ran a 5K in 20:34, 28 seconds faster than a month ago and he was second in the 45-49 age group!
Now Jeff not only runs, he coaches high school runners. Running is a family affair for him. I completely enjoyed my conversation with Jeff and know you will too.
What We Talk About * Running to lose weight * Taking a 25 year break from running * Running as a family event * How he motivates himself to run when he doesn’t feel like it * Preventing injury through strength * Cross training * Coaching high schoolers
Links From the Show * Map My Run * The Conscious Runner * The Conscious Runner Academy
Quotes by Jeff McCloud [Tweet “”Go out and run your pace. No one is going to judge you” ~Jeff McCloud”]
Your Next Steps * Head over to iTunes and give the show a review * See if The Conscious Runner Programs might be right for you
Until next time, run strong, run long and be present.
“I love the idea of the pursuit of beauty.” – Matthew Newnham
Summary Hey Conscious Runners! Today, I’ve got another fantastic interview for you. I’ve got runner and co-creator of The Vitality Test and The Five Institute, Mathew Newnham. This is Matthews second time on The Conscious Runner Podcast. Matthew has been running for over 40 years. He ran track and cross country up through college and then moved into road racing in the 80’s. Matthew kept running for pleasure until 2.5 years ago, when he got back into competitive training and racing with his local running club in Scotland. Since then he’s raced again on the track, cross country and occasionally on the road.
Matthew’s journey into consciousness started in general about the time he started running, but in earnest about 8 years ago. These days, he finds himself really drawn to Taoism, Chinese energetics and Qi Gong. Matthew considers himself a born again miler winning silver in the Scottish Masters Championships this summer.
I completely enjoyed this soul centered interview and know you will too.
What We Talk About * What Matthews been up to the last time we spoke * Being the best version of yourself * Pursuing beauty * The selfish side of running * What it means to be a conscious runner
Inspirational Quote [Tweet “”I love the idea of the pursuit of beauty.” – Matthew Newnham”]
Your Next Steps * Give the show a review iTunes * Join The Conscious Runner Academy for inspiration, motivation and good running conversation.
Until next time, run strong, run long and be present.
Summary Hey Conscious Runners! I’m so excited to be bring you this episode today. I’ve got 8 time NCAA Division one qualifier and coach Cory Smith on the line with me. I met Cory about a month ago. I was sitting at home thinking it would be great to have someone review my training plans. And then instead of just thinking about it, I decided to do something about it. I headed over to Google and searched for coaches in my area. Within minutes, Cory’s name popped up. I read his bio as an athlete and a coach and decided to reach out to him.
I had never met or spoken to him before, but knew this was something I needed to do. So, I sent him an email asking if he would be will ing to review my training plans. Immediately, he said “yes”. But it was more than that. He went on to talk about how important getting feedback from others was to him and how happy he was to help. Not only did he review my plans, we met to discuss them. To day he went above and beyond anything I would have expected would be an understatement. And if you’re looking for a coach, who knows what they are doing and who cares, I recommend him.
Cory is a USA Track & Field Level 2 Endurance Certified Coach. He started guiding athletes in 2009 when he co-founded Villanova Elite, a running club providing support to post-collegiate distance runners. As club founder, Cory helped guide several of their athletes to multiple personal bests. Today, he is the Head Coach of Run Your Personal Best. Cory first entered the national running scene in high school, where he qualified for the National Cross Country Championships and earned a spot as one of the top 25 cross country runners in the US. As a member of the track & field team, he held three Maryland State records and finished his high school career with the 6th fastest 2 mile in the US.
Following high school Cory attended Villanova University where he was consistently a top performer earning 8 NCAA D1 Regional Qualifiers including 2 at the NCAA D1 National Championships.He earned multiple honors in both cross-country and track & field including Big East and Mid Atlantic. Cory holds a personal records of 3:45 – 1500 meters, 4:03 mile, 8:05 3000 meters, 14:13 5k and the most recent of 1:10:28 1/2 marathon in November 2014.
In this episode, Cory and I go deep into the anatomy of a designing a training plan and more.
What We Talk About * Running at Villanova * Being coach by one of the best runners in the world * The biggest mistakes beginner runners make * The importance of following sound training principles
Links From the Show * Run Your Personal Best (Cory’s website) * Coaching Services -Cory’s Coaching Services * Jim Tuppeny (Former Villanova Cross Country and Track Coach) * Marcus O’Sullivan (Current Villanova Cross Country and Track Coach)
Quotes by Cory Smith [Tweet “”You should run because you enjoy it.” ~Cory Smith”]
[Tweet “”You train the athlete for who they are, what event they are running and what they can do.” ~Cory Smith”]
Your Next Steps * Head over to iTunes and give the show a review * See if The Conscious Runner Membership Program might be right for you
Until next time, run strong, run long and be happy.
Summary Hey Conscious Runners! Today, I’ve got an amazing interview for you! It is with health and fitness nerd, Steve Kamb. Steve is the heart and soul behind the mega-fitness and wellness site, Nerd Fitness. Through workout quests, yoga videos, fitness tips, healthy meals and a camp that is out of this world, Nerd Fitness, gives people who are struggling to get heathy, a fighting chance. Steve started exercising back in high school without really knowing what he was doing. To add to it, he was intimidated by gyms, a complete newbie in the kitchen, and was overwhelmed by conflicting and confusing information. It wasn’t until he graduated college and learned the right way to train, that he started to see positive changes.
Steve figured if he needed six years of mistakes to find success, there had to be thousands of others who were struggling to see positive health and fitness changes as well and he wanted to help. Since he considered himself a nerd and he liked fitness…he combined the two and turned life into one giant wellness video game. In five years Steve took Nerd Fitness from a simple one-man blog into a passionate “Rebellion” of over 300,000 email subscribers and over 1.5 million monthly visitors. He has also had the pleasure to guest lecture at Google and Facebook, and deliver a TEDx talk on his approach fitness.
This is definitely an episode you DON’T want to miss! It is jam-packed with wisdom that will have you running a whole lot lighter.
What We Talk About * What it means to be a nerd * What it means to be fit * Starting and growing the Nerd Fitness Movement * Importance of diet and exercising in something you love * How to lose weight and keep it off * Becoming addicted to positive transformation * Its not what you love but how you love it
Links From the Show * Nerd Fitness (Website)- Learn how to work out properly, cook a decent meal, and consistently improve your health and well being. * Level Up Your Life (Book)- If you have always dreamed of adventure and growth but can’t seem to leave your hobbit-hole, Steve’s book, Level Up Your Life, is for you. He will teach you exactly how to use your favorite video games, books, and movies as inspiration for adventure rather than an escape from the grind of everyday life.
- Camp Nerd Fitness (camp) – An epic, 5-day event for adults that combines adventure, fitness, education, and a picturesque mountain backdrop with hundreds of like-minded members of the Nerd Fitness community.
Quotes by Steve Kamb [Tweet “”The best workout plan is the one that you follow.” ~Steve Kamb”]
[Tweet “”You don’t have to ask for anyone’s permission to change anything about yourself.” ~Steve Kamb”]
Your Next Steps * Head over to iTunes and give the show a review * See if The Conscious Runner Membership Program might be right for you
Until next time, run strong, run long and be happy.
Hey Conscious Runners! I’ve got an amazing episode for you! I know I say that about every episode, and it’s true. But honestly, this one is takes it to a another level! Today, I’ve got first time marathoner Brian Madden on the line with me. I met Brian a couple of years ago. He reached out to me about being interested in running a marathon. I didn’t hear from him for two years.
About two months ago, I got a message from him saying that he was going to run a marathon and that he wanted my help. I immediately said yes! To say coaching Brian was an adventure is an understatement! First of all, he came to me never having run over a 5k and in 7 weeks, he wanted to complete his first marathon in 6 hours. But for Brian it was about much more than this. It was about crossing the finish line before he turned 40 years old, it was about challenging himself in a way never had, it was about becoming one of the few who could say they ran 26.2 miles.
Brian knew little to nothing about running. We worked closely together as I coached him towards his goal. There were long solo runs, runs in the bitter cold and runs that began at 2:30 am and lots of doubts to overcome. Through Skype calls, phone calls, emails, pep talks and even a quick call to easy his nerves the night before his race, Brian was able to accomplish his goal and learn so much about himself and running along the way.
What we talk about * Training for a marathon * Overcoming mental fatigue * Protecting training time * Protecting family time * Doing whatever it takes * Believing in yourself * The impact of coaching * The power of support
Inspirational Quotes [Tweet “”I enjoy what running has done for me ~Brian Madden”]
Your Next Steps * Visit The Conscious Runner Coaching Program to see if its right for you * Join The Conscious Runner Academy (FREE) for inspiration, motivation and good running conversation.
Until next time, run strong, run long and be happy.
Hey Conscious Runners! I’m so excited to bring you this episode. Today, I’ve got our very own Michel Dion on the line with me! You may have seen him in The Conscious Runner Academy private Facebook Group. I met Michel last year when I was writing The Conscious Runner book. If you don’t have a copy, get one! His belief in me was instrumental in keeping me motivated. And it turned out, he is a runner too! Michel discovered the joy of running at age 42 and has since run distances up to the half marathon. Last year, I had the opportunity to coach Michel through an injury and to a personal best in the half marathon. This year he’d like to improve on that time.
Michel and I have wanted to record an episode together for awhile. He thought it would be a great idea to get the perspective of a newbie runner starting later in life and I agreed! This episode is a bit of a different kind of interview. Michel asks me questions on everything from shoes to nutrition, to training plans, to barefoot running. Nothing is off limits. This is a really powerful episode! It’s Coach’s Corner to another level!
I completely enjoyed my chat with Michel and know you will enjoy it too.
What we talk about * How running makes you better for your kids and spouse * The human experience of running * Importance of recovery in training * Strength training for injury prevention * Eating for optimal performance * Shoes * Cross Training * Barefoot Running * How to begin a training plan * More…
Links from the show * Vibram Five Fingers * The Conscious Runner Academy * The Conscious Runner Book
Inspirational Quotes [Tweet “”There is No Tough Day That Can’t Be Solved By a Good Run ~ Michel Dion”][Tweet “”Running being a nice way to empty the mind~ Michel Dion”]
Your Next Steps * Give the show a review iTunes * Join The Conscious Runner Academy for inspiration, motivation and good running conversation.
Until next time, run strong, run long and be happy.
Hey Conscious Runners! I’m so excited to bring you this episode. Today, I’ve got legendary runner, winner of the 1968 Boston Marathon, author and Editor in Chief at Runner’s World magazine, Amby Burfoot on the line with me. I was so nervous before recording this interview. I’ve heard the name Amby Burfoot for decades and was thrilled to have this opportunity to speak with him about his running career and his new book First Ladies of Running: 22 Inspiring Profiles of the Rebels, Rule Breakers, and Visionaries Who Changed the Sport Forever.
First Ladies of Running tells the inspiring stories of pioneer runners from 1958 until the moment when Joan Benoit crossed the finish line to win the 1984 first Olympic Marathon for women. In a special additional chapter, Burfoot runs the Marine Corps Marathon with Oprah Winfrey 10 years after Benoit’s Olympic triumph. Winfrey’s successful finish opened the floodgates for millions of midpack women runners.
By refusing to quit in the face of adversity, the pioneer runners inspired the next generations of women both on and off the track. First Ladies of Running is a tribute to the trailblazers of women’s running, and a gift of empowerment for female runners everywhere!
I completely enjoyed my chat with Amby Burfoot and know you will too.
What we talk about * How he got started running * Having John J. Kelly as a cross country coach * His coincidence of having the best coaches and teammates with Jeff Galloway and Bill Rogers * Winning the Boston Marathon in college * Missing the American Record in the 1968 Fukuoka Marathon by 8 tenths of a second * What’s changed in running over 4 decades * How he transitioned from being an elite runner to everyday life * The local Thanksgiving Race he’s most proud of (article from 2013)!
Links from the show * First Ladies of Running (Website) * First Ladies of Running (Facebook Page) * Amby Burfoot (Website) * John J. Kelly (1957 Boston Marathon Winner) * Commrades Marathon * Manchester Road Race (Facebook Page) * The Conscious Runner Book
Inspirational Quotes [Tweet “”What I wanted most was to become a marathoner and win the Boston marathon” – Amby Burfoot”]
“I get slower literally every single day and that will continue the rest of my life, but I can’t let that get in the way of the number of positive things running does for me every day, every week and every year.” ~ Amby Burfoot
Your Next Steps * Visit First Ladies of Running * Like the First Ladies of Running Facebook Page * Give the show a review iTunes * Join The Conscious Runner Academy for inspiration, motivation and good running conversation.
Until next time, run strong, run long and be happy.
In this episode, I talk with former elite runner and artist Cait Chock about running at the elite level and having an accident take it all away.
Hey Conscious Runners! Today, I’ve got another fantastic interview for you. I’ve got Jae Gruenke from The Balanced Runner on with me. And to say our chat was eye opening would be an understatement. Several times I found myself getting lost in Jae’s words and almost forgetting to ask the next question. Jae believes you can run in a way that’s comfortable, healthy, enjoyable and faster if you’re given the opportunity to learn the right things about running form. Not only will your running improve, but we will also experience less stress, tension, and stiffness in your daily life.
As a Feldenkrais practitioner Jae looks at your running form, identify the ways you’re moving your whole body that create stress in the place you have pain or injury, and then helps you feel what to do differently so your running form changes, even when you’re not thinking about it. As a result the pain goes away, injuries heal, and running feels like you’ve always wished it would.
Jae has helped hundreds of runners and taught workshops to the Nike Central Park Track Club, the New York Road Runners Foundation Team for Kids, the New York Flyers, the Bridle Path Track Club, Columbia University, Williams College, and more.
Currently based in Edinburgh, Scotland, I offer one-to-one consultations via Skype and in person. She also has workshops, audio and video courses, online training camps, and training for professionals who work with runners
Remember that perfect run you once had, when everything felt smooth and free and like you could run forever? You can feel that way again.
What we talk about * Better, easier and more fluid running movement through the Feledenkrais method * Addressing the root cause of pain * The importance of varying your training surface for injury prevention * Key running form guidelines and strategies to keep you feeling good * The importance of ensuring your cross training supports your biomechanical needs as a runner * How we unconsciously hold tension that restricts movement
Links from the show * The Balanced runner (Jae’s Site) * Blog Updates * Running Camps * Form Analysis and Skype Consultation * Feldenkrais Audio Recordings * Free audio lesson to get your core in action * The Feldenkrais Institute
Inspirational Quote [Tweet “”Running finally felt the way I always believed it should feel” – Jae Gruenke”]
Your Next Steps * Give the show a review iTunes * Join The Conscious Runner Academy for inspiration, motivation and good running conversation.
Until next time, run strong, run long and be happy.
Today I’ve got a wonderful interview with runner and author Chris Russell from Run Run Live. Chris has been running for over 40 years and has qualified and run the Boston Marathon 18 times. In his most recent book, MarathonBQ: How to qualify for the Boston Marathon in 14 weeks (with a full time job and family) he shows you how to do it too. Filled with practical advice, Chris gives you everything you need to cross the finish line with your BQ I’ve known Chris for several years and am excited to bring this interview to you.
What we talk about * Running the Boston Marathon 18 times * Using a mantra to push through tough spots * Running for over 40 years * How to qualify for the Boston Marathon * Heart rate monitor training * How to run with proper form.
Links from the show * Run Run Live (Chris’s Site) * MarathonBQ: How to qualify for the Boston Marathon in 14 weeks (with a full time job and family) * The Boston Marathon * Dick and Rick Hoyt * 45 Days to Building Your Strong Running Body – No Gym Required
Inspirational Quote [Tweet “”You have a choice. You can give up or you can push through” – Chris Russell”]
Your Next Steps * Give the show a review iTunes * Join The Conscious Runner Academy for inspiration, motivation and good running conversation.
Until next time, run strong, run long and be happy.
Today, I’ve got Max Mlambo on the line with me. I met Max a few years ago at a Zap Fitness Running camp. If you’re ever interested in going on vacation and getting some good running in, I highly recommend it. High in the Appalachian mountains near Blowing Rock, North Carolina, it is one of the most beautiful and peaceful places I’ve had the privilege to run and I’ve run; plus you get to hang out with the other campers and the elite athletes too.
One of the things that stood out to me about Max was his personality. For someone who’s had the challenges he’s had in his life, he is unbelievably positive. His positivity is matched only by his remarkable way sharing the experiences that have made him who he is.
From growing up in a ghetto in Zimbabwe to immigrating to the United States, from sprinting at an early age to becoming a multiple time marathon finisher, Max has seen, been through and achieved an incredible amount in his life.
One of the things I loved most about this interview was when he talked about discovering a button in his head that he could switch off and on to deal with challenges he was encountering while on and off the roads, trails and tracks.
I was so excited to interview Max and to bring his story to you. There’s a lot of wisdom in his words. Listen closely and enjoy.
What we talk about * Growing up in Zimbabwe * Going from a sprinter to a marathoner * Overcoming obstacles * The power of mentors * The power of the mind * Growing up in a ghetto and immigrating to the United States * And more…
Links from the show * 45 Days to Building Your Strong Running Body – No Gym Required * Zap Fitness
Inspirational Quote [Tweet “”There is something inside that happens in everybody who runs” – Max Mlambo”]
Your Next Steps * Give the show a review iTunes * Join The Conscious Runner Academy for inspiration, motivation and good running conversation.
Until next time, run strong, run long and be happy.
Today, I’ve got runner, coach, blogger and creator of super tasty running recipes, Amanda Brooks from Run to the Finish. I came across Amanda’s site a few weeks ago. After reading about her coaching, training and eating philosophy, I knew I had to interview her.
Amanda has been running for over 13 years and has gained a wealth of knowledge, which she loves to share. On Amanda’s site (Run to the Finish), you can find clean eating recipes, workout ideas, running tips, motivation, expert interviews, travel, adventure, joy and LIFE all of which is geared to help you:
– Understand clean eating {not dieting}
– Enjoy the fitness habit
– Create a healthy life {without all the stress}
– Find consistent motivation to reach goals
In addition to all the training, coaching, blogging and recipe creating Amanda does, you can find her on Periscope doling out running tips every day. What’s cool about tuning into her scopes is you never know what city she is to be broadcasting from as she travels quite a bit.
I had a wonderful time interviewing Amanda and know this interview will help you take your running to the next level.
In this episode, we chat about: * Intuitive training * Cross training * Fueling for the run * Working through digestive issues * Running and weight loss * Keeping motivated * And more….
Links from the show * Run to the Finish Website * Run to the Finish Facebook * Run to the Finish Twitter * Search for “Run to the Finish” (Periscope) * The Lunge Matrix * Run to the Finish Coaching and other services * Run to The Finish Tasty recipes
Inspirational Quote [Tweet “”You can be whatever kind of runner you want to be.” – Amanda Brooks”]
Your Next Steps * Give the show a review iTunes * Join The Conscious Runner Academy for inspiration, motivation and good running conversation.
Until next time, run strong, run long and be happy.
Today, I’ve got an exciting guest to bring you. It is fellow Conscious Runner John Ruiz. I met John several months ago when he asked me if there was anything he could do to move The Conscious Running movement forward. His request came at a time I really needed help. Through our back and forth conversations, I got to really know John and when I found out the obstacles he’s overcome and helped others to overcome, I knew I had to interview him.
In this episode, we chat about: * Chasing the runner’s high * Running to stay fit * Gaining perspective * Overcoming obstacles * The power team
Links from the show * The Conscious Runner Academy * The Conscious Runner Book
Hey Conscious Runners, today I’m excited to bring you fellow Conscious Runner Jeff Horton. I met Jeff in The Conscious Runner Academy. Interestingly, he joined after listening to a podcast I was interviewed on. Jeff has been an invaluable contributor to The Conscious Runner academy, doling out advice on everything from training, racing, nutrition to injuries. He is not only passionate about running, but passionate about helping other runners.
If you are a masters runner, this is an interview you don’t want to miss. With over 40 years of experience, Jeff knows what it’s like to train through your 40s, 50s and recently he’s embarked on running in his 60s.
I had a great time getting to know Jeff and can’t wait to bring all this goodness to you.
In this episode, we chat about: * How running has changed across 4 decades * Going from running 800 meters in high school to running a marathon * Why he thinks everyone should run at least one marathon * What constitutes a “real” runner * Running as a masters athlete * Training advice for new and masters athletes * What training at age 60 is like
Links from the Show * Remember the Titans (Movie) * The Conscious Runner Academy * Jack Daniels (Running Coach) * FREE 16 Week Half Marathon Plan and Other Goodies
Inspirational Quote [Tweet “”Your body composition, shape and weight are not determinants of success. Whether your successful or not depends on what your definition of success is.” – Jeff Horton”]
Your Next Steps * Join The Conscious Runner Academy for the best running product reviews around. * Download your 16 Week Half Marathon plan. * Give the show a review iTunes
Until next time, run strong, run long and be happy.
Today, I’m excited to bring you marathoner, ultra marathoner and uber running product reviewer, Thomas Neuberger of Believe in the Run and Big Run Media.
One of the things that stuck me about Thomas was his openness about how running has changed him.
In his words, Running has had a huge impact of my life; changing the way I approach any challenge. It opened my mind to the possibility that I’m capable of doing much more than I thought. I’ve embraced new adventures because of that confidence, and I find myself looking for the next big thrill.
After reading this and scrolling through the many products Thomas has reviewed, I knew I had to interview him.
I had a great time chatting with Thomas and am excited to bring all this goodness to you.
In this episode, we chat about: * How Thomas started running * Time verses distance as a goal * Becoming an ultra-marathoner * Running 21 marathons * The importance of strength and mobility work * A neat trick to get that strength work in
Links from the Show * Believe in the Run * Coach Caleb Masland * Transrockies * Marine Corps Marathon * Run Bell * You Saw Me LED Reflective Vest * Big Run Media * FREE 16 Week Half Marathon Plan and Other Goodies
Inspirational Quote [Tweet “”Running has opened my mind to the possibility that I’m capable of doing much more than I thought.” – Thomas Neuberger”]
Your Next Steps * Visit Believe in the Run for the best running product reviews around. * Visit Big Run Media to get help promoting your running events on social media. * Give the show a review iTunes
Until next time, run strong, run long and be happy.
Today, I’m excited to bring you ultra runner, wife, hockey Mom, multiple cancer survivor and co-founder of KR Endurance coach Kristie Cranford. Coach Kristie believes the perfect balance between life and training is key to helping you to reach your goals, whatever they may be.
I had a great time interviewing coach Kristie and I’m sure you’ll see why.
In this episode, we chat about: * The courage to keep going * The importance of rest and recovery * Becoming a KR Endurance coach * The KR Endurance coaching philosophy * Ultra marathoning * Being thankful for where you are today * What makes a great coach/athlete relationship * Being diagnosed with cancer multiple times * And much more…..
Episode Links * Forrest Gump | Forrest Gump (Trailer) * Run Fat Boy Run (Trailer) * Nuun * Sketchers Go Run Ultra 2 * FREE 16 Week Half Marathon Plan and Other Goodies
Inspirational Quote [Tweet “”Show me what you can’t do, and together we’ll show you what you CAN do” – Coach Kristie Cranford”]
Next Steps * Visit coach Kristie at KR Endurance * Give the show a review iTunes
Until next time, run strong, run long and be happy.
Today, I’m excited to bring you runner, coach and ex-badminton player Rebecca Adamson of KR Endurance. Several months ago, I asked runners in The Conscious Runner Academy who they would like me to interview and one of the coaches from KR Endurance made the list. When I went to the KR Endurance website to get that coach’s contact information, I saw the biographies of the other KR Endurance coaches (including Rebecca’s) and I knew I had to interview them all.
What I like most about the KR Endurance coaches is that they not only care about you as a runner, but about you as a person.
I had a great time interviewing Rebecca and I’m sure you’ll see why. You can find Rebecca coaching her heart out at KR Endurance.
In this episode, we chat about: * How Rebecca went from playing badminton to running the Boston Marathon * How running makes you a happier and healthier person * The importance of strength training and having a coach * Heart rate monitor training * Fueling for long events (including the triathlon) * Keeping negativity at bay * Fitting time in to train * And much more…..
Inspirational Quote “You are never given a wish without also being given the power to make it come true.” ~ Richard Bach
Next Steps If you enjoyed the show, be sure to give it a review iTunes. Also, don’t forget to check out our flagship course 45 Days to Building Your Strong Running Body – No Gym Required. And lastly, here’s the link to support the Wounded Warriors Project and download your FREE 16 Week Half Marathon Plan and Other Goodies.
Until next time, run strong, run long and be happy.
Hey Conscious Runners! It’s August! And that means it’s time for push ups! I am once again excited to be participating in 2015 Fit Challenge and delivering this awesomeness to you! We will begin with 10 push ups and end the month with 35! Wow! That’s a lot of push ups.
How to participate in the challenge 1. Sign up for 2015 Fit Challenge to be eligible for the prize. 2. Like the Conscious Runner Facebook page to get challenge updates.
How to perform a proper push up (video): 1. Get into plank position, with your hands under but slightly outside of your shoulders. 2. Lower your body until your chest nearly touches the floor. 3. Pause, then push back to the starting position. 4. Keep your core braced the entire time.Note: If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.
Muscles worked * Pectoralis major * Deltoids * Triceps brachii * Serratus anterior * Abdominal muscles * Glutes
For an additional challenge, try the following: * Place your feet on an elevated surface * Stack your feet on top of each other * Place your hands closer together * Place your hands on a stability ball
Hey Conscious Runners! It’s almost February, and that means my challenge month is here! I’m excited to be participating in 2015 Fit Challenge and delivering this awesomeness to you!
So, get ready to hit the floor and start bridging! Bridges not only build strength, but stability. More specifically, they work your belly, butt and hips like no other! I’m telling you, your running will THANK YOU!
The Prize And if a strong core isn’t cool enough, February’s prize provided by Hanson’s Coaching Services and Final Surge is a training plan of your choice on Final Surge! Woot! Woot! But you must sign up through 2015 Fit Challenge to be eligible for the awesome prize!
The bridge challenge will take you from 20 second bridges per day to 2 minute bridges by the end of the month. But, don’t worry, rest days are built in. The goal of this challenge isn’t to break you or have you do hundreds of bridges with less than optimal form. Good form is of the utmost importance and should be your primary focus.
Like the Conscious Runner Facebook page to get challenge updates. To be eligible for the prize, sign up here. How to perform a bridge:
Lie on your back with your knees bent and your feet flat on the floor, about hip width apart. Your feet should be in a comfortable position– not too close or far from your butt. Experiment with different placements of your feet to find the best fit.
- Take a deep breath.
- Exhale: Keep your upper body still. Press your feet into the floor and squeeze your butt as you lift your hip. Only come up high enough that your body makes a straight line from your shoulders to your knees. Avoid going up so high you are not able to see your knees.
- Inhale: Hold your Bridge position.
- Exhale: Squeeze your glutes, while extending through your hips.
- Inhale: Continue holding your Bridge position.
- Exhale: Lower yourself to the floor while keeping your spine in neutral position.
Download the 28 Day Bridge Challenge schedule here.
For automatic updates ‘Like’ The Conscious Runner Facebook page.
For additional challenge, try the following:
- Perform single leg bridges
- Draw your knees in and out at the height of your bridge
- Raise and lower your heels at the height of your bridge
And remember, running is always more fun when you feel good!
In this episode I talk to Dr. Bob Marcus about starting Jog Tunes (the best running music site on the web) and breaking an 11 minute mile. If you're looking for good running tunes or to be super inspired, this episode is for you.
In this episode, I talk to Denny Krahe of DizRuns.com. Denny currently lives in Lakeland, FL, although he’s a Michigander at heart (At least during the summer). In his words, Denny has an awesome wife, baby, and two dogs that keep him busy. As if Denny isn’t busy enough, he also owns the personal training site DK FitSolutions, hosts the DizRuns With podcast and is on a journey to complete a marathon in each state.
On the “Diz Runs With…” show, Denny speaks with a different guest in each show that is from the running world, whether a pro-runner, a celeb-runner, or someone with a great story to tell about themselves and running. The show doesn’t just focus on running only, Denny talks to guests about how running has shaped his guests to this point, and what they think their future holds.
In this episode, we chat about: * How Denny went from hating running to loving it * How Denny through his first mileage goal of 728 Miles * The power of community * How the feeling after a run is always worthwhile * Chasing the runners high * Denny’s goal of completing a marathon in each state * The role of strength training and nutrition in Denny’s training * Using whole foods to fuel your runs
Inspirational Quote [Open up your throttle and going as hard as you can ~Denny Krahe]
If you enjoyed the show, be sure to give it a review iTunes.
See you next time.
Today, I’m happy to bring you Conscious Runner Eric Hunley.
This episode holds a special place in my heart because I’m coaching Eric. Eric is attempting a Boston Qualifier at the 2014 Outer Banks Marathon in November.
Eric blames the band Deep Purple for getting him started in running.
Here’s what he says:
“Deep Purple got me to run. John Lord died in 2012 and I decided to listen to an early track (I never really cared for the band and Smoke on the Water got on my nerves from overplaying).
I discovered Scandinavian Nights (Live in Stockholm 1970) and the song A Child In Time. It is a 20+ minute cut and the dynamics are incredible. Very passionate. I couldn’t just walk I was so hyped. I actually ran a few blocks. Then back to walking. I did this a couple times in the walk.
I then started to incorporate a bit more running into my walking with the idea of being able to do a mile, then two miles which was the requirement for the Army Physical Fitness Test.
After I was able to run over two miles without stopping, I thought that it would be amazing to run 5K. I did it and kept doing it over and over.”
In this episode you’ll learn: * Getting started with running later in life * How Eric went from running 2 miles to a marathon * How the Band Deep Purple tricked him into running * Holding yourself back when all you want to do is go * The importance of easy and hard days * How including strength training in his routine has changed him * Running by feel * Training with a heart rate monitor * Taking necessary breaks for increased performance * How to manage life and running * Hampton Runner
If you enjoyed the show, be sure to subscribe here.
Today, I’m happy to bring you Katrina Elle of katrinaelle.com.
Katrina is a runner, personal trainer, motivator and one of the most positive people I’ve met online. To say her journey is inspiring would be an understatement. Katrina’s been down the road of fat burners and get-fit-quick diets that would work at first, only to have the pounds return.
She discovered transformation meant doing it the hard way, the healthy way, though proper eating and working out!
In this episode you’ll learn: * Katrina’s journey into fitness * Insanity Max Interval training * PIYO (push-ups, squats lunges Yoga * The importance of form when strength training * Why runners need to work their upper body * Breaking things up to get stronger * The trans-formative power of fitness * Put in some work and eat * The importance of eating whole food * Making time to prepare quality meals * When you get cravings your body is missing something * If you’re in a comfortable place get out of it * Katrina Elle
If you enjoyed the show, be sure to subscribe here.
Today I chat with Jill Angie from Running With Curves. This is one of the most enjoyable interviews I’ve had the pleasure to be part of.
I met Jill online and was struck by her journey to fitness and running.
In her own words, here’s Jill’s story:
“Once upon a time, I was a dedicated couch potato, corporate desk jockey, and addicted to sugar & processed foods. My weight struggles started in my early teens and despite frequent diets and exercise regimens, I never managed to lose weight and keep it off. I kept telling myself that as soon as I lost the weight, I could do all the things I wanted to do…until one day I realized that I was 42 years old, was very overweight, and felt sick, tired and dejected most of the time. And I wasn’t getting any younger. It was time to take action.”
In this episode we chat about: * Jill’s weight loss journey * Emotional eating * Getting your head right for success * Dealing with being self conscious about running * Dealing with pain in life and in running * Pushing past physical limits * The importance of getting a customized plan * Being gentle with yourself * Making conscious choices * Your circumstances being a reflection of past choices * Running With Curves * Running With Curves (The Book)
If you enjoyed the show, be sure to subscribe here.
In this episode, former elite runner, Adam Goucher and Tim Catalano of Run the Edge talk to me about what it means to Run the Edge. If you believe running is as much a mental sport as it is a physical sport, this episode is for you.
In this episode, I talk with former elite runner and artist Cait Chock about running at the elite level and having an accident take it all away.
I’m so excited to be bringing you this episode today. Today, I chat with runner, coach and founder of HillRunner.com, Ryan Hill. I remember HillRunner being one of the few running sites on the internet in the ‘9o’s.
Ryan began running in 1990 under the coaching of Indianhead Track Club Hall of Fame and Wisconsin Cross Country Coaches Hall of Fame member Dan Conway. He progressed from finishing last in his first race, a 7th grade 800 meter run, to becoming a conference champion (3200 meter run, 1995) before graduating from Chetek High School in Chetek, Wisconsin.
Ryan went on to run at NCAA Division III University of Wisconsin-Stout, where he was coached by current University of Chicago coach Chris Hall. he continued improving through college, graduating with personal bests of 15:43 in the 5K and 32:48 in the 10K on the track and 26:21 in the 8K in cross country.
Upon graduating, he changed my focus to the roads, where he ran personal bests of 1:13:43 in the half marathon and 2:40:05 in the marathon.
There’s a lot we can learn from Ryan.
In this episode, we talk about: * Ryan’s Running Journey * Running seven days a week * The influence of coaching and how he got so much from his coaches * Different coaching philosophies * If you work hard, you can achieve beyond your dreams
Be sure to check out HillRunner.com for online training logs, running calculators and coaching services.
In the inspirational segment of the show I share a parable about CREATING OUR REALITY.
If you like the show, give it a review in iTunes.
Today, I bring you part two of Steve Carmichael’s story of how he went from being overweight, having fatty liver disease and being a borderline diabetic to a passionate runner, RRCA certified running coach, USA Track and Field-Level 1 certified coach and founder of the RunBuzz community.
To say running has transformed his life would be an understatement.
Steve is also the host of the Start Running Podcast and The Marathon Training podcast on iTunes and has helped train thousands of runners locally and around the world in distances from 5 feet, to 5k to 50k.
Steve’s mission is to introduce 1 million people to running.
In this episode, we talk about: * Borderline diabetic to running coach starting a running club * The importance of having a coach * 3 Pillars of training * Total body running * Combating lack of motivation * Strength training & Flexibility * Importance of nutrition * Importance of joining a running club * How Steve’s evolved as a coach * RunBuzz (Run Buzz is about creating connections to support, motivate and inspire each other. It’s about together, sharing our passion, our struggles, and our message that running is awesome!)
Inspirational segment In the inspirational segment I share an inspiring quote.
If you like the show, please be sure to give it a review in iTunes.
Today, I bring you part two of Steve Carmichael's story of how he went from being overweight, having fatty liver disease and being a borderline diabetic to a passionate runner and more (part 1).
This has been one of the most fascinating interviews I’ve had the pleasure to be on the other side of. If you are in any of the LinkedIn running groups, you will know the name Chris Cudworth.
Chris can often be found imparting knowledge he’s learned during his 30+ year running career.
Chris has been a fairly elite runner since high school. He ran in college, placing 2nd in the nation in cross country. Raced for a running shop. Then got married. Got older. Tore an ACL. Or two. Did rehab and took up cycling. Raced the bike too. And he’s a writer. And still a runner.
In this episode, we talk about: * How he got started with running * Running at an elite level * Running to make you happier * Running and getting older * How running changes you * We Run and We Ride
Inspirational segment In the inspirational segment I share an inspiring quote.
If you like the show, please be sure to give it a review in iTunes.
In the past, I’ve volunteered with the local high school track and cross country teams. The boys and girls programs used to be combined, but recently the decision was made to split the program in two and I helped coach the girls. Summer training for the upcoming season began in July. For the first several weeks, we had a turnout of 1 to 3 girls before resting at a final number of 8.
We are a small school with ~800 students in grades 9-12, so the cross country and track teams have always been very small. We kicked off the season with a scrimmage against several other area high schools.
On average, our runners were 2 minutes faster this year at this time, than they were last year. In part, our improvement was due to our increased training on grass.
The results reinforced the importance of doing some of your training on the surface that you are going to race on. For example, if you are training for a trail race, some of your training needs to be done on the trails, just like if you are training for a road race, some of your training needs to be done on the roads.
Each surface, not only has a different level of hardness, but also stresses your muscles, joints and tendons differently. Doing all of your training on one surface and expecting to race well on another is setting yourself up for disappointment and possible injury. After all, if you train solely on soft surfaces, your body won’t harden enough for the demands of a hard surface.
This is exactly why I was injured my first year in college. I grew up a competitive swimmer and had these massive lungs accompanied by a soft body- a running recipe for disaster.
While my cardiovascular system could go forever, my tendons, bones and ligaments could not. I’ll put it this way–I was no stranger to stress fractures (I had 4 of them). But once my body became hardened to the demands of running, stress fractures became part of my distant past.
Softer surfaces like grass and dirt trails are considered to be ideal for training and racing because of the cushioning they provide. The softer the surface, the less impact your body endures each time your foot strikes the ground; However, running on softer surfaces does come with a couple of caveats. The unevenness of grass and dirt trails cause the legs, ankles and feet to move this way and that, increasing the chances of sprains and strains.
But once your feet, ankles, legs and rest of your body gets used to the instability, you’re chances of injury go down. This is also why it is important to strength train when you know your training is going to take place on an uneven surface.
Of course there are there are other factors that contribute to your chances of injury going up and they are your weight, stride length, muscle imbalances, weaknesses and genetics. Some of them you can affect, like your weight and stride length and some of them you cannot.
I prefer to train on softer surfaces. There is a noticeable difference when I’m running on them. But when I am training for a half or full marathon that takes place on the roads, I hit the asphalt a minimum of twice a week. Combining the trails and the roads works best for me; especially for key runs.
For example if I am doing a 16 mile run, I might run 10 of the miles on the trails at a moderate pace and then finish the run with six harder miles on asphalt. It is more important that your marathon-pace and tempo runs simulate race day conditions.
If you are running a shorter distance like a 5k or 10k, running on the road isn’t as important since the time you will be on your feet is significantly less. For shorter races consider running on the road at least once a week.
All in all, a variety of surfaces is best, as it mixes up the way your body is stressed. And when you mix up the way your body is stressed, you help to stave off injury.
What surface do you train on most?
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In this episode I sit down with Chris Russell, 15 time Boston Qualifier, Groton Road Racer, frequent flyer, author of The Mid Packer’s Lament and the voice behind the Run Run Live podcast and site.
Chris lives and trains in suburban Massachusetts with his family and super Border collie Buddy.
Chris is also a member of the Squannacook River Runners, a small, community running club in Groton, MA that brings you the famous Groton Road Race each year!
I was interviewed by Chris several months ago and was really excited to turn the tables on him.
In this episode we talk about:
- The Boston Marathon
- Running and getting older
- Running by feel instead of pace
- Running and travel
- Importance of strength training
- Cross training
- Core work
- Pushing past pain
Inspirational segment In the inspirational segment I share an inspiring quote.
If you like the show, please be sure to give it a review in iTunes.
I used to say I wanted to be the best runner that I could be, but did I really. I was willing to do all the running necessary to reach my goals, but when it came down to doing some of the little things, I wasn’t always on top of them.
A few years ago, I remember getting up at 4:45 in the morning, having my run done before 6:00am and finding myself sitting in front of the television at 8pm without having completed the scheduled resistance workout.
This wasn’t always the case. As I got older, I found myself spending more time on hobbies I previously neglected in place of running and doing the things I needed to do to stay healthy. The birth of my son in 2011 also contributed to my lack of focus. Getting up two to three times a night to feed him and transitioning into motherhood wasn’t exactly easy. And although he’s almost three years old now, it hasn’t gotten easier, it’s just different.
Running is the easy part When you think about it, running is actually the easy part of becoming the best runner you can be. I say this because it the one thing we as runners make sure we complete each day. This is not to say some workouts aren’t more difficult than others or there are times when we don’t feel like running, but given all of the other things (cross training, massage, strength training) we need to do to become better runners, running is the easiest part of it–certainly, the part we’re motivated to do most.
The little things matter The little things (massage, stretching, strength training, cross training, eating healthy, getting adequate sleep) must be taken as seriously as running; More if you’ve been injured often. The “little things” simply cannot be treated with secondary importance. In fact, I’ve found there are some days I spend more time on the “little things’ than I do running.
Picture this: you begin a 16 week training program for a half marathon; Everything is going well, and then 2 months prior to your big race you come down with a bout of patella tendinitis that stops you cold–patella tendinitis that could have been avoided had you been on a strength training & mobility program. When you don’t do the “little things” it is like building a house on a weak foundation. It is only a matter of time before it all comes crashing down.
Everyone needs a coach To be the best runner you can be, you need a coach. I say this loosely because you can coach yourself and many runners do. It is a lot easier to have your workouts planned than to wonder what you are doing each day, how fast it is, how long it is and whether it’s targeting the right physiological system. But it’s a stress that can easily be avoided by either hiring a coach or getting a plan elsewhere.
If you belong to a group, you may use key workouts as your guide. Long intervals, tempo runs and progressive runs are always easier when you have company. If you don’t have someone to run with, try running at a time and place when a lot of people are out. I have found just seeing other runners and even joggers and walkers to be motivation in itself.
Do what works for you Not everyone is interested becoming the best runner they can be. Every runner has goals that are unique to them. Some run seven days a week, some run three and one individual I know, competes in marathons on only one training day per week. So, you can guess what he’s weekly run is–yes, his long run.
Or maybe you’re into the social aspect of the sport or are trying to stay fit so your body doesn’t go south. It doesn’t matter as long as it works for you.
And then there are those who want to be the best runner they can be but have schedules that simply don’t allow for more training. Or they want to be the best runner they can be within a given schedule. For example, being they can be while training only three days a week.
Running is such a personal experience and the role it plays in each of our lives is as varied and unique as each of us.
Your turn: What does it mean to you to be the best runner you can be?
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Everyone has to start somewhere. Whether you’re coming back from injury or coming back from a planned break, you’ve got to start somewhere. Some of us start back with a few miles, some of us start back with a combination of walking and running and others of us start back one block at a time.
Lately, I’ve been struggling to find the motivation to lace up the shoes and hit roads. It’s in part because other interests have stepped forward and in part because of all the snow and ice we’re getting in the northeast. But I know, come Spring and Summer I want to be fit and fast (for me) and the only way that’s gonna happen is if I suck it up, put my Asics on and hit the roads/trails now.
Sometimes it’s hard to believe I was running 55-60 miles per week several months ago and whipping 200’s around the track, when I can’t imagine running 30 per week now.
There’s no other way to put this There’s no other way to put this. You have to get off the couch, lace up your shoes and get to it. It doesn’t matter how long the run is. What’s important is you do it. My boyfriend makes fun of me when I tell him I’m going for a 15 minute run. “What’s the point of that?” He says. But the truth is there is a point–a good one.
There are physiological adaptations (increase in mitochondrial density, plasma volume and efficiency) that occur, the second you begin exercising. And as you continue to exercise/train, these adaptations continue to occur, making it easier for you to handle larger and larger workloads. I’m not going to go into all the adaptations that occur, because the point I’m making here is to start. And if starting with a 30 minute run seems daunting, then start with 15 minutes.
Have you ever noticed the first run after a lengthy break always seems to take forever, no matter how far it is. It is funny how things work that way–that a 4 mile run when I am out of shape can feel like it takes longer than a 10 mile run when I am in shape.
After all, it’s not only your body that got out of shape, your “running” mind did too. That’s why it’s good to start back with relatively low mileage. Not only does it help to avoid injury, it also gradually re-indoctrinates your “running” mind.
The other thing is you begin to make running a habit again. And when something is habitual, you’re more likely to do it whether you feel like doing it or not–an important ingredient for goal achievement.
When you first start running, expect to be sore in places you didn’t know you could be sore in. As I get older, there seem to be more and more places. Of course, how sore you are and how bad it feels depends on how much time you were off and what mileage/strength work you started back with. But after a few weeks or less, your body will adapt and running will become more comfortable and you’ll begin to love it again.
Goals & schedules are your friends Having a goal will make it easier for you to lace up your shoes and head out the door. It doesn’t matter what that goal is–just as long as it’s something you desire to achieve. It can be anything from completing a 5k or marathon to setting a personal best to running your first 50 miler.
The key is to keep you inspired and moving forward. You may even want to join a group to keep your motivation up or bring some tunes along so that you are not just listening to the voices in your head. Or you may choose to meditate on the run or enjoy nature’s symphony.
But after you pick a goal, it’s important to follow a schedule. Knowing what you need to do each day to accomplish your goal, helps in the realization of it. I used Advanced Marathoning by Scott Douglass and Peter Pfitzinger to take me to a 2:43:59 first marathon. I also like Brad Hudson and Matt Fitzgerald’s Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach.
Pep talks and rewards work The thought of giving yourself a pep-talk may sound silly. And if you are in crowded space, it probably looks silly too. But, sometimes we are the only ones around to encourage ourselves. I remember going out for a 4 mile run one day, feeling like stopping after the first mile and pep-talking myself through the other three.
Another thing you can do is do something nice for yourself at the end of the run. You should do nice things for yourself anyway, but reminding yourself during a run of what’s to come can help get you through your miles. Get a massage, take an ice-bath, stretch, relax, curl up with a good book, enjoy your family or do all of these things.
In the summer, I will often look forward to a homemade ice-cold smoothie chocked full of blueberries, bananas, orange juice; Sometimes I will add flax seeds, whey protein or a veggie green powder to give me an extra boost. And if ice-cream is what I want, then I eat that!
Getting in running shape is a process and should be looked at that way. It is certainly not something that happens over night, even if you want it too. Physiological adaptation takes time. And to avoid injury, you must give it the time it needs to occur, but just start.
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I used to think if I listened to music while running it would be a distraction, but was pleasantly surprised when it wasn’t. Not only did my pace not slow down while listening to my iPod, it made it easier to speed up. So I wasn’t surprised when I read that research confirmed the benefits of exercising to upbeat music. In a study by Porcai and colleagues, volunteers listened to music of varying tempos while working out on stationary bicycles.
The researchers found that the volunteer’s heart rates, pedaling speed and power outputs increased as the music tempo increased. (Porcai, J. “Effects of Music Tempo on Spontaneous Cycling Performance”, Meeting of the American Association of Cardiovascular and Pulmonary Rehabilitation, Kansas City, Usa/Missouri, October 16-19, 2003)
That being said, I tend to use my mp3 player when I am least motivated to lace up my shoes and head for the trails. Even just looking forward to listening to music or a podcast changes my attitude about the run. I can go from not feeling like running to being eager to get out the door.
It can become a habit If you are not careful, your MP3 player can become a crutch. You can rely on it so much that your performance suffers without it. Several marathons don’t allow mp3 players during the race. And if you become used to listening to music while you run and all of a sudden you can’t, it can make that 26.2 miles seem even longer. To keep it from becoming a habit, avoid using your mp3 player on every run, especially your long runs if you are training for a marathon. The last thing you want is a 26.2 mile race to feel longer than it is.
You miss out on people Although I enjoy running to the sounds of Beyonce and the talks various Buddhist monks, I find being plugged in a bit anti-social. Remember the days when you could run up to someone, strike up a conversation and have a running buddy for the day? Now, ear buds keep us from approaching others and others from approaching us. It is like wearing a big sign that says “I am busy.” Even when you go to the gym now, most people have buds in their ears. Try leaving your MP3 player at home for a run or two per week. It can open you up to the lost art of meeting new people.
Safety first This is a bit of common sense. It can be dangerous to listen to music while running on the roads. You may not hear an approaching car, a speedy cyclist or some weirdo coming up behind you. But then again, weirdos are everywhere. So, wherever you are, if you plan to listen to your MP3 player, keep it at a volume that you can hear what is going on around you.
Listening to music and running has been around for a long time. With the advent of new technology, it has become easy to carry our tunes with us; so much so that MP3 capabilities have now been integrated into shoes.
What are your thoughts on listening to an MP3 player while running or racing?
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In an effort to recover from the back pain that has pushed me to near insanity and let serious injury be a thing of the past, I have been scouring the internet for information on what I need to do to lessen/eliminate the chance of getting this or any other injury again. I have come across several sites that I am confident will help me in achieving just that.
It was through Coach Jay Johnson’s blog (which I have been completely enjoying) that I was re-introduced to the three planes of motion. I vaguely remember hearing about the planes of motion many years ago (probably in an eight grade science course), but never thought of them in relation to running.
In any event, the the three planes of motion are the sagittal plane, the frontal plane and the transverse plane. The sagittal plane cuts through the center of the body, slicing it in half vertically.
To make it easier to understand, examples include sit-ups, back extensions, biceps curls and yes, you guessed it, straight forward running –it is basically any motion that goes front to back. The frontal plane cuts through the body from left to right, dividing the body into front and back portions.
Specific examples of movements along the frontal plane include leaning from left to right like in sidebends, lateral leg raises, jumping jacks, hip abduction and side lunges. The frontal plane is all about abduction (movement away from the midline of the body) and adduction (movement toward the midline of the body).
The last plane (transverse) plane divides the top from the bottom. The main thing to remember with this plane is rotation. An example of a transverse plane exercise would be swinging a golf club, standing side twists and a backhand racquetball swing.
What is important about these planes is to know they exist and to make sure your training program includes exercises along each of them. Most of the exercises we are taught are on the sagittal plane, which leaves our abilities in the other two planes underdeveloped, making us susceptible to inefficient patterns of motion and therefore injury.
You might think that incorporating exercises in each of these planes will take a lot of time, but it doesn’t have to. 10 to 15 minutes is all you need. You can incorporate them in a pre-run warmup and post-run cool down (pretty cool idea huh?). Take for example this lunge matrix by coach Jay Johnson that loosens the hips and prepares you to run along each of these planes.
No matter where you are in your training, you can begin to incorporate work along each of these planes. Sure, it is best to begin this type of work possible a month to six weeks before you begin a running program to help to avoid injury, but if you are already running, work can be incorporated at a low level and built up from there. I highly recommend you check out coach Jay Johnson’s programs because they progress from easy to difficult as fitness gains are made.
Running is very much like building a house. If you don’t have a good foundation, your house will come crashing down. Imagine coming down with a major injury two weeks before your major marathon that could have been prevented had you spent 10 to 20 minutes minutes a day on general strength and mobility. Been there. Done that. Arrrrgggghhhhh!!!
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