The Runner's Resource: Recent Episodes
Michael Nielsen
The Runner's Resource podcast is a show that focuses on all things running. I'm Michael Nielsen- fellow runner, and coach.
New episodes air every Monday. For podcast episode show notes, visit runnersresource.ca/podcast
This past week, I again got sick. Learning how runners can support their training with heart rate variability (HRV) can support a runner to prevent illness, injury and burnout.
Highlights of today's episode include:
- What is HRV and why its important for runners
- How to use HRV in your training
- The biggest takeaway as a runner to use for training
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/post/_ep110
Today I interviewed Wayne Walsh, 42 year old ultramarathon runner from Paradise, Newfoundland.
Wayne who has turned his trail running hobby into a lifestyle over the past 6 years. After being welcomed into the local trail running community in 2018 he has learned to balance raising a young family while honing his skills on the rugged and beautiful East Coast Trail.
Last season, Wayne placed 1st overall in each of the local trail races he participated in while also finishing in the top of the field in a 120km mountain race in Italy. Most recently he earned the assist with 30 yards at the Paradise Backyard Ultra and plans to represent Newfoundland proudly at UTMB Mont-Blanc in August.
Highlights of todays episode include:
- We discuss Wayne running in the Paradise Backyard Ultra - and what he learned from this difficult event
- We talk about how his training is going for the UTMB- Mont Blanc race, this summe
- We talk about race that Wayne is most passionate about the ECT50- The East Coast Trail 50
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Twitter: miken_running
Follow Wayne: IG
Trail for Trails: IG
Show notes: runnersresource.ca/post/_ep109
Last weekend I attempted my first ever 100 mile distance run. It had many highs and lows.
Highs: Running the furtherest and longest time on my feet
Lows: Not being able to finish :(
Highlights of today's episode include:
- The reason I wanted to tackle this distance
- A lap recap of my race
- Answering some of the common questions about running this race distance
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep108
Today I interviewed Erin Morrison from Mississauga Ontario.
A lifelong athlete, Erin competed in high level field hockey and lacrosse growing up and into university. Taking a step away from sport after graduation, she found a renewed love and passion for fitness as an adult through strength training, running and intramural sports.
Erin is relatively new to the sport of running and has run 4 half marathons, with the plan to run her first full marathon this October. She is excited to take on this new challenge to push her limits to the next level.
Accountant by day, she is also a Certified Personal Trainer and is passionate about not only improving her own fitness but helping others achieve their own fitness goals!
You can find her running around suburban GTA, working out at home or training in her neighbourhood gym!
Highlights of todays episode:
- The transition from competitive sports to running
- How Erin uses Strength Training to support her running goals
- What Erin is currently doing to support a positive first full marathon experience this coming October
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Twitter: miken_running
Follow Erin: IG
Show notes: runnersresource.ca/post/_ep107
This past week marks the 2 year anniversary of the podcast. In honour of this event, I wanted to reflect on some of my favourite memories of the podcast.
Highlights of today's episode include:
- My favourite solo episodes
- Who were some of my favourite episode guests
- Who were some of the podcast guests who have become lifelong friends
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep106
Have you ever wondered why you're not getting faster with your running?Are you stuck in a rut and need a little change?Today's episode gives great tips on how to to change your routine and get a little faster Highlights of today's episode include: How to increase your volume of running How to to add a simple intense workout once per week How hill repeats will help increase speed Follow me on Social MediaIG: miken_running Twitter: miken_running Show notes: runnersresource.ca/post/_ep105
Have you ever thought about running an ultra marathon?
Training for an ultra involves a lot of work, and one of the most important elements is the long run.
Ensuring success in an ultra, is about making sure you nail your long runs every single week.
In this episode I will break down some of my tips to be be successful in the long run during ultra training.
Highlights of today's episode include:
- How to fuel during a long run
- How to pack, and what to bring during your long run
- How training can support your long run
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep104
Running is not about legs. Running is about the mind
-Eliud Kipchoge
Running should always be about the community
How can you find more ways to bring more community into your running journey?
Today's episode will examine different types of races that involve a team atmosphere
Highlights of today's episode include:
- An amazing quote about running with a group by Eliud Kipchoge
- The different types of running races that involve a team atmosphere
- An interesting idea that race directors could use to bring in a team atmosphere to any race
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep103
Do you often get sick while training? You are likely not alone. The relationship between illness and running is well documented.
Today we will dig into how you can prevent getting sick while continuing to train.
Highlights of today's episode include:
- The relationship between running and body immunity
- How to prevent illness
- What you should do if you do get sick
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep102
In today's episode, I interview, Brady Shay. You can find her running in pink somewhere in Colorado. She found her passion for running unexpectedly 12 years ago while in high school. For her, running started as something to do to fill her free time until it quickly turned into daily movement.
She uses running to feel good in her mind, body, and soul. Over the last year, she has focused more intentionally on becoming a faster runner, upped my shoe and fit game a bit, and is excited to complete her 7th half marathon in May, with hopes of finishing healthy and earning a new PR! In her free time, she loves to hike, bike, walk, spend time outdoors, do yoga, and garden.
Brady is a Certified Personal Trainer, Certified Nutrition Coach, and Health Promotion Specialist. She earned a Bachelor of Science in Kinesiology and Master of Public Health in Physical Activity and Healthy Lifestyles. Her goal is to inspire women to create positive relationships with movement, food, and their bodies to feel strong and confident and allow them to move freely, breathe mindfully, and live fearlessly.
Highlights of todays episode:
- The struggle of many female, and female runners have with body image
- We discuss running safety. Brady discuss some of the tips that she uses to stay safe while running outside
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Twitter: miken_running
Follow Brady: IG
Show notes: runnersresource.ca/post/_ep101
Welcome to the 100th episode of the Runner's Resource Podcast. Thank you everyone who has been a part of making this journey possible. I am looking forward to the next 100 episodes :)
In today's episode, I interview, Emily who is a 22 year old content creator working in London. She ran her first marathon on her birthday last October. Since then, she has run 3 more, and is planning to run 10 in her 22nd year, including Annecy and London that are only one week apart.
Aside from running, Emily has a first class filmmaking degree, 3 grade 8s in music, a passion for crochet, pastel colours and a fluffy ginger cat called Larry!
She is keen on changing the conversation around exercise, promoting movement for mental health and happiness rather than weight loss and aesthetics.
She uses her voice and online presence to positively impact people’s lives while working on her own.
And in her own words “run to change your life not your body”.
Highlights of todays episode:
- Emily outlines her “unhinged” 2024, where she plans on running 10 marathons!
- Emily discusses the positive affects that running has made on her mental health
- She discusses an important topic of food disorders. Running has been able to help her create a positive change with her own relationship towards eating
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Twitter: miken_running
Follow Emily: IG
Show notes: runnersresource.ca/post/_ep100
A topic that runners love to talk about is their running mileage. How many miles did you run last week (or last month?)
Having a good understanding on how to increase your running volume in a given week is extremely important for a runner.
Highlights of today's episode include:
- How to build a weekly mileage program, and the balance of weekly sessions
- How to train for marathons with lower weekly mileage
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep99
Do runners need more sodium?
According to the FDA you don't! ;)
Runners who are running in warmer conditions, need to consume more sodium to replace the lost electrolytes during long bouts of exercise.
Highlights of today's episode include:
- What are lagging and leading indictors that you can look at to improve
- Why hydration and sodium is needed for endurance athletes
- What ultra marathons should take in during long runs or races
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep98
In today's episode I am joined with Dr. Marie Whitt to talk all about the Hamstring muscles.
Marie is a practicing doctor of physical therapy since 2018; who specializes in treating runners in her clinic. She has been a runner since 2009. She has had her share of running injuries which only resolved once she Dared to Train Differently and started consistently strength training. She now takes that passion and knowledge and is currently coaching runners on how to strength train like a runner so they can run their next race better, stronger, faster, and injury-free.
Highlights of todays episode:
- We talk about how the hamstrings move the legs, and the possible injuries that runners can get in this muscle group
- We discuss a VERY controversial topic. Do runners need to stretch or strengthen their hamstrings?
- Dr. Marie gives two examples of movements that are predictors of future hamstring injuries
Links referenced in episode:
FREE STRENGTH GUIDE FOR RUNNERS: https://drwhittfit.ck.page/strengthchallenge
Hamstring clinical practice Guide lines/ research article: https://www.jospt.org/doi/epdf/10.2519/jospt.2022.0301
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Follow Dr. Marie: IG
Show notes: runnersresource.ca/post/_ep97
Do you ever have a bad run, or a bad race and think... why did that happen? Do you constantly focus on things like pace, distance, time in those runs or races? Then today's episode is for you!
Runners often focus on the results of a race, or the results of a run as more important than the process.
In today's episode, I am going to breakdown the importance of why process is more important than results.
Highlights of today's episode include:
- What are lagging and leading indictors that you can look at to improve
- 4 different scenarios of the results vs process matrix
- Asking a different question about the process of a run, a race vs the results
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep96
In today's episode I interview Tara Nicole from Kansas City, Missouri.
Tara is a runner because she decides to lace up her shoes everyday and hit the pavement. Her running journey began in high school as a way to avoid a chaotic and unstable home fueled by addiction, untreated mental illness and domestic violence. Running has been a huge tool in her toolbox in her own personal journey through recovery, as it’s a continuous challenge against yourself for yourself. Her greatest running accomplishment would be completing the David Goggins challenge 3 years in a row, and honestly running double digits. She was a sprinter in high school and still has a sprinter heart, so anything over 3 miles challenges her!
Highlights of todays episode:
- Tara dives into her running journey, and we talk a lot about why running gives her clarity, and running and mental health
- We talk in detail about the David Goggins 4X4X48 challenge. Why Tara chooses to do a challenge like this, and why it makes her mentally stronger
- For any new runner we talk about why running can be hard to get started, but why the rewards are so much greater
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Follow Tara: IG
Show notes: runnersresource.ca/post/_ep95
In today's episode, I chat with Larry and Cara Kay, the race directors from the Mid-South Races for Hope in Wynne Arkansas.
Larry is a long-time runner who has completed multiple marathons and half-marathons while Cara Kay dubs herself a “runner supporter.”
The 2024 race will be the 25th year for Mid-South Races for Hope, formerly called the Mid-South Marathon. A tornado ripped through the town of Wynne, AR, on March 31, 2023, greatly affecting the race course.
Highlights of todays episode:
- The 2023 race, and why the name of “RACES for HOPE” was so significant for last year's event.
- The involvement of the kids in the Wynne area. How they encourage the kids to get involved in a ½ marathon challenge
- The individual roles as race directors. Both the behind the scenes paperwork, and the course work that runners get to see during the race
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Register for the race: Run Sign up
Facebook: Mid-South Races For Hope
Show notes: runnersresource.ca/post/_ep94
In today's episode, we discuss how to qualify for the 2024 Paris Olympic Marathon.
With the Olympics coming up this summer, this is the perfect time to try and understand HOW individuals can qualify for the Marathon at the Olympics.
Highlights of today's episode include:
- What is the qualification window, and standard times that males and females need to run in order to qualify
- How individuals from from Canada, USA, and Great Britain can qualify for this years Olympics
- Why the qualification times have been significantly reduced for 2024
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep93
In today's episode I am joined with Jason Bahamundi from Run Try Bike.
Jason is the founder of Run Tri Bike, a passionate and accomplished endurance athlete dedicated to proving that there is a spot at the starting line for everybody and every body. With a background deeply rooted in the world of triathlons, running, and cycling, Jason has not only excelled in his personal athletic endeavors but is committed to fostering a supportive and inclusive world of endurance sports. This led him to establish Run Tri Bike, a platform that serves as a hub for enthusiasts to connect, share experiences, and access valuable resources. Jason's genuine enthusiasm for endurance sports, continues to inspire individuals to pursue their goals and embrace the transformative power of an endurance sports lifestyle.
Episode Highlights:
- Jason's start of endurance events began in 2006, with a charity event ( ½ marathon). The beginnings of running did not feel good, but soon after he fell in love with longer events
- We talk about a few tips for beginners looking to run their first ultra marathon event- specifically a 100 mile race event
- We talk about his most passionate envedor to date- Run Tri Bike, and discus the idea how “Not everyone is training for a gold medal”
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Twitter: miken_running
Jason (Twitter): RunTriMag
Show notes: runnersresource.ca/post/_ep92
In today's episode we examine Vince Lombardi's approach to coaching. How his "Back to the Basics" approach helped lead the Green Bay Packers to several Super Bowl and and NFL Championship wins.
This approach to focusing on the basics, or the fundamentals of a sport, or a skill has been used by many coaches, successful entrepreneurs, and of course runners.
By focusing on the basics, or the fundamentals, this approach will allow you to focus on the elements of running that matter the most. The fundamentals will give you the greatest return on your training time.
Highlights of today's episode include:
- How to build a aerobic engine to be successful in any endurance event
- Strengthen your body to support the strong aerobic engine
- How a strong mindset will help you as a runner in training and racing
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep91
Today i am joined with John Boyd Jr.
John is a cross country and Track coach fromSte. Genevieve High School in Ste. Genevieve, MO
John was a graduate of the same school, where he is now the Principle He was a graduate of Linwood University where he was an All-American for both Cross Country and Track.
John then attended Missouri Baptist University, where he completed a doctorate degree in Educational Leadership in 2015.
He went back to Ste. Genevieve in 2011, where he was a teacher for 7 years. He had served as an assistant coach under his former running coach, Coach Brian Jett. John then became the head coach after coach Jett’s retirement.
In his personal life, he has been married for 6 years to to wife Sierra, and has two kids- JB and Emery.
Highlights of today's episode include:
- John outlines what it is like to be a high school X-country or track athlete, and what his training physiology is like for his athletes
- John discusses some of the mistakes high school make in their training
- High school coaches help athletes get faster and stronger, John also talks about what other lessons outside of running he instills in his athlete runners
Follow me on Social Media IG: miken_runningTwitter: miken_running Show notes: runnersresource.ca/post/_ep90
In today's episode, we examine the "the small things" a runner needs to be doing to stay healthy, and stay consistent. The term consistency will weave itself throughout this episode. These "small things" may be small, however they are vital for any runner. Do these "small things" this winter, to step yourself up for a great spring race.
Episode Highlights:
- Why runners need to focus on getting enough sleep to optimize performance and recovery
- How the consistency of mobility and strength training are vital to allow a runner to keep training harder
- How runners can use good nutritional tips to fuel them for their next run
Follow me on Social Media IG: miken_running Twitter: miken_runningShow notes: runnersresource.ca/post/_ep89
Today i am joined with Elisa Lomonte aka "the Runderluster" on social media, who is a passionate runner (in particular, trail and half-marathon) and freshly-made run coach. With Italian origins, she recently moved to the United States, after having lived in Germany for a long time. She has a post-Master's degree in International Communications & Marketing and worked in that field for over 5 years.Her enthusiasm for healthy living, running and her will to support other athletes in their growth, led her to take courage to leave a secure job and turn her career around by studying run coaching at the German "Academy of Sports".Elisa has now started guiding her very first athletes with her "Feel Your Run" method. This approach is the result of her experience as an amateur runner for over 15 years who has completed more than 60 races and ran her first marathon at 19.In addition to her love for running, she has a balanced approach to exercise where ambition and self-awareness are perfectly aligned.In addition to running, Elisa enjoys cycling, HIIT, electro & rock music, spending time with her loved ones, and traveling (always paired with running Episode Highlights: How Eli used running (along with other tools such as therapy, and intensive work on herself) to help overcome an eating disorder (bulimia). We talk in detail about the balance between the pleasure of running, and running for performance We talk about the relationship between running a race and preparing for a race Follow Eli LomonteInstagramFollow me on Social Media IG: miken_runningTwitter: miken_running Show notes: runnersresource.ca/post/_ep88
Welcome to the first interview of 2024 for the Runners Resource Podcast. I am happy to share a conversation with Max Stoneking.
Max is a Doctor of Physical Therapy student at Carroll University in Waukesha, WI, USA. He has a long history in the sport of swimming and he swam collegiately at the Division III level. After his swim career, he began to train and compete in triathlons and has had numerous podium finishes in the age group and Elite division ranks. He currently has his own coaching service, Elite Edge, for runners and triathletes. He also writes a weekly newsletter on Substack called Study and Sport.
Episode Highlights:
- We discuss tapering for an athletes race. Max shares why athletes need to taper, and the outcomes that come from this important time. Max makes an excellent point, that a taper can not save you from overcoming fatigue
- We discuss the idea of athletes who are overdeliverying. Max discusses ways that an athlete can push themselves and adapt to training, but at the same time leave something in the tank.
- Finally we discuss the idea of the world's best vs your best. Should you do what the elites do? If they have the best training methods, should we be following their lead? Max guides us to understand WHAT the best are doing and most importantly what you should do
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Show notes: runnersresource.ca/post/_ep87
Welcome back to the 3rd season of the Runner's Resource Podcast. Happy 2024! I am happy to share with you great solo episodes, and amazing interviews with fellow runners and thought leaders. In today's episode, I examine a few thoughts on creating goals to Make 2024 Your Best Running Year!Episode Highlights: Why taking on new challenges are important to push yourself a little harder Why a plan makes reaching your goals easier to execute. Why habits are more important then outcomes when it comes to reaching goals Follow me on Social Media IG: miken_running Twitter: miken_runningShow notes: runnersresource.ca/post/_ep86
In today's episode, I talk about recovery tools for runners. Recovery is important for every single runner. Recovery aids in the prevention of injuries, gets you ready for the next workout, and helps stop burnout. This is the final episode of Season 2 of the Runners Resource Podcast.
Episode Highlights:
- I talk about why runners need recovery to aid in their running program
- I discuss a few simple tools that you can use to recover a workout, or race
- A opposing view of recovery
Follow me on Social MediaIG: miken_running Twitter: miken_running Show notes: runnersresource.ca/post/_ep85
In today's episode, I talk how to use the winter to set the stage for your best spring race. Winter running can be difficult. If you put in the miles, you can set yourself up for a very successful spring Episode Highlights: I discuss why running helps boost your mood, and why this is important during the winter I discuss the benefits of winter running Finally I discuss why you need a good plan to run a great spring raceFollow me on Social MediaIG: miken_running Twitter: miken_running Show notes: runnersresource.ca/post/_ep84
Mike Bonham (Kansas City, MO) benefits from an annoyingly high metabolism, making him the object of derision from dieters as he eats infinite cookies with no weight gain. Mike's stubborn determination and terrible hand eye coordination led him to explore running in high school after failing to make the basketball team.
Mike is a husband to a beautiful, loving and intelligent woman, the father of 3 mostly grown and fully functional adult human children. He serves as administrative assistant to 2 very spoiled fur babies he never asked for. Mike does analyst work at a bank so he can buy running shoes and begrudgingly pay the bills.
Fearing he would turn 40 with nothing to show for it athletically, Mike signed up for a half marathon in 2012. He fell in love with the training and followed the rabbit hole into running a full, qualifying for Boston, running a 50 miler, taking on silly challenges (4 mi/4 hrs/48 hrs) then lost it by running 13 miles a day for a month+ until he injured his calf.
Now running more sensible mileage, he hopes to hit 20,000 lifetime miles by mid 2024.
Mike looks forward to running NYC, his 12th marathon and third Major (Boston '14, Chicago '18). He enjoys discussing running and supporting his friends and family in their fitness journey by leading by example and fitting running into every conversation possible.
Episode Highlights:
- Mike talks about the excitement he has going into this marathon, visiting the city with his family, and being able to see the entire city.
- We talk about run commuting
- We re-cap Mike’s NYC marathon experience, and he rates his favourite Boroughs based on the marathon route
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Show notes: runnersresource.ca/post/_ep83
In today's episode, I talk about my top 10 lessons (my philosophy) on running. Tips that I would give to fellow runners to help them improve.
The best lesson is to understand your WHY and this will make the journey much easier.
Episode Highlights:
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I discuss why runners need to do cross training (move your body in different ways). I guess a 25-year-long study that answered the question "How much of a life expectancy do humans receive from playing a individual sport?"
-
I discuss the importance of strength training for runners. Why they need to push their bodies outside of running, and what this does for life expectancy
- Finally I discuss smaller things like sleep, hydration, and nutrition
What would be on your list?
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Show notes: runnersresource.ca/post/_ep82
Danny Larson is an avid runner who enjoys the overall community, friendships and challenges that running brings. Running is a challenge that pushes him to try to excel at any and all distances as each distance has a different training outlook and brings new obstacles that he truly enjoys. Danny lives in the beautiful city and state of Boise, Idaho that comes with some of the most amazing scenery, trails and outdoor fun. He is currently preparing for another half marathon which just so happens to be his favorite distance; and a 6 hour time trial in about 4 months.A favourite quote that Danny has about running and life is: Push yourself beyond your limits and you will be rewarded, never settle in running. Episode Highlights: Danny discusses the start of his running career back in high school. He fell in love with this sport because of the of friendship and the comradery with his fellow teammates Danny talks about 2 very audacious goals he had over the last 2 years. The first was trying to run 50 miles in under 6 hours, and the 2nd was a 100 mile race. We talked in detail about his 100 mile race. Danny gives invaluable tips about his own training: stacking runs, the mindset that he used to walk and run part of the race, and some of the nutritional tips that he learned during the raceFollow Danny Larson TwitterFollow me on Social MediaIG: miken_runningTwitter: miken_runningShow notes: runnersresource.ca/post/_ep81
Amanda Nelson is a Canadian ultra marathon runner from Woodstock Ontario. Amanda’s 4X Canadian records speak for themselves:
12 hour: 135.072km
100 mile: 14:45:51
24hr: 248.985km
Backyard ultra: 57 loops/hours
Amanda grew up on a dairy farm in Oxford county. She currently works on a dairy farm, and is a running coach. She is married, with two kids (ages 9 and 10). With her minimal free time her trains hard and gets it done!
Episode Highlights:
- Amanda details her experience at this years Back yard ultra national championships, and how she trains for this event
- She gives tips for runners running their first 100 miler
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Show notes: runnersresource.ca/post/_ep80
Claire Shorenstein (MS, RD, CSSD) is a Board-Certified Sports Dietitian based in Santa Cruz, CA. She provides virtual nutrition coaching to clients on a wide variety of issues, with a speciality in Performance Nutrition, and hosts the Eat for Endurance Podcast. Claire also is an avid distance runner and has competed in numerous solo and team events from the 5km to 50-mile distance over the last 25 years.
To read more about Claire, please visit her website, subscribe to The Eat for Endurance Podcast, and follow her on social media (@eatforendurance).
Episode Highlights:
- Claire addresses the issue of calorie depletion in long distance runners. She emphasizes how, and when runners need to replace these calories. She helps debunk the question of “is there the right kind of calories that we need to replace them with”?
- Claire talks about the post-workout essentials for any athlete, and specifically for runners. She helps to answer the question of “is there such a thing as timing post working for your nutrition?”
- Claire talks about the importance of runners' nutrition, and encourages runners not just to look at their day to day to understand what are their feeling needs. Runners need to think more about our long-term performance and health care needs
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Show notes: runnersresource.ca/post/_ep79
World record times at the marathon seem to occur every few weeks. The elite runners are redefining expectations of what we thought was possible for human performance.
This does beg the question: How fast can humans get?
Can we look for a cause in this sudden drop in Marathon times, or is there something more going on?
Episode Highlights:
- We discuss the recent drop in Marathon times, and talk about the two most recent WR times: Kelvin Kiptum (Chicago 2023) and Tigst Assefa (Berlin 2023)
- I discuss what the equivalent to running Kelvin's marathon time (2:00:35) to other shorter events
- We discuss one of the biggest factors in the drop in times: super shoes
- Finally we end with the question "is there something else going on?"
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Show notes: runnersresource.ca/post/_ep78
In today’s episode we discuss VO2 max. VO2 max is one of the best indicators of overall health. No matter if you are a runner, an athlete, or an older adult you can benefit from a higher VO2 max. As we age, VO2 max declines, and those with a higher VO2 max have a reduction in risk of other diseases like stroke, heart disease, diabetes and cancer.
VO2 max has implications in athlete performance, which will be talked in detail in todays episode.
Daniels Running Formula:
VO2max %=0.8+0.1894393e−0.012778t+ 0.2989558e−0.1932605t
https://www.omnicalculator.com/sports/vo2-max-runners#vo2-max-calculation-jack-daniels-formula
Episode Highlights:
- What is Vo2 max?
- How to improve your VO2 max?
- How to test your VO2 Max
- Can you trust your Garmin watch with VO2 max readings?
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Twitter: miken_running
Show notes: runnersresource.ca/post/_ep77
Kenji Heilman is a 44-time marathon runner from Northern Kentucky. After playing sports through college, he continued to stay active and eventually ran his first marathon in 2002. He has since paced Cincinnati’s Flying Pig Marathon 13 times and looks forward to it annually. The Mohawk Hudson River Marathon in October will be his 45th in a 20th state, and he still believes he can achieve a personal best at 52 years of age. He encourages everyone to focus on ‘you're happy’, work hard and keep learning. You can find him on Twitter/X at @kenjiheilman
Episode Highlights:
- We talk about all things marathons with Kenji, who has now run 44 marathon races. Kenji talks about his favourite marathon Deadwoods, Nicholson Trail in South Dakota
- Kenji talks about being a pacer at marathons. The challenges that come with helping those running a marathon who want to run a certain time, but also how rewarding it can be
- And we talk Kenji’s ultimate running goal.
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Twitter
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Show notes: runnersresource.ca/post/_ep76
With so many runners running a marathon this coming fall, a good question to ask ourselves "Is running a marathon impressive"? In today's episode, we will examine this question.
Episode Highlights:
- Why the distance of the marathon makes running it very difficult
- The difficultly of training
- How many runners finish a marathon every year
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Show notes: runnersresource.ca/post/_ep75
Chris Runge is a 33-year-old woman who has been running for over 10 years. She has Cystic Fibrosis, a chronic, degenerative lung disease, CF-related diabetes, AND had a double-lung transplant back in 2013.
However, she doesn't let these things slow her down! She enjoys working out, watching sci-fi, and listening to and playing music.
Her motto is, "run your own race", and her Christian faith motivates her to stay healthy so she can continue to serve God and other people. Her most recent running goal has been to do a sub-10-minute mile, which she reached in recent days, despite chronic pain. She has finished 5k's, 10k's, and a half marathon, "not even in last place"! With her backpack full of snacks, medicine and emergency supplies, she runs through the suburbs of Chicago, IL.
Episode Highlights:
- Chris shares the struggle of her cystic fibrosis journey. From a double lung transplant, 10 years ago to now becoming a running enthusiast
- Chris talks about how her running is going today, and what she calls her “5 pound weight backpack”
- Chris shares how her faith in God, was able to help her during her translate, and what Bible verse Chris turns to during the more difficult times of life
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Show notes: runnersresource.ca/post/_ep74
Today I am speaking with Milly Voice, an ultra marathon runner from London, England. Milly is an ambassador for Salomon and teacher who has spent many years until very recently living up a mountain in the Swiss Alps. Her running story began when she lived in London and developed a passion for long distance running, which has since taken her on many adventures! Milly has a blog where she documents her running and races (www.millyvoice.uk) and can be found in instagram @millyvoiceruns Episode Highlights: We chat about how running can be a practice of meditation. Running for some, can be like a yoga session, however in this case, you are not sitting but moving! Milly chats about The Swiss Alps 100. This race was run on behalf of her mom who is going through a breast cancer diagnosis. Milly ran and raised money for the MacMillian Cancer Support. She talks about the support that MacMillian gives to cancer patients and their families. We chat about the mental side of ultra marathon training. Milly offers valuable guidance on finding ways to make running difficult, which will benefit you during your race. You will go through ups and down, but just remember it won’t last forever. Follow Milly Voice Twitter InstagramFollow me on Social MediaIG: miken_runningTwitter: miken_runningShow notes: runnersresource.ca/post/_ep73
Do you feel like you are stuck in a rut in your training? You are not making any progress, or improvements. You are running similar finishing times for races. All of this, AND you are training hard.
IF this has ever occurred to you, you MIGHT be experiencing diminishing returns
Diminishing returns can be a problem for veteran and more advanced runners can experience.
In today’s episode let's talk about what diminishing returns are, who it affects the most, what factors are associated with them, and ways that you might be able to fight against them
What we will cover today:
- What are diminishing returns?
- Who often experiences diminishing returns in their training
- What are the factors that are associated with diminishing returns with running and exercises
- Ways to fight against diminishing returns
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Show notes: runnersresource.ca/post/_ep72
Have you ever wondered what it is like being a race director at an endurance event? In today's episode I had the oppuruntiy to chat with a race Director from Central Florida, Larry Coggins Jr.
Larry is the Regional Executive Director of Mothers Against Drunk Driving. He is a Florida State University alumni, and a retired Florida Highway Patrol spokesman. Larry resides in Central Florida with his wife Stephanie and son Kyle.
Episode Highlights:
- Larry shares the story of a failed stress test, and why he choose running as a means to get back into a healthier lifestyle
- Larry talks about his experience being a race director for many of the Mothers Against Drunk Driving running events. Most people do not understand all the work that goes on behind the scenes at endurance events, and Larry gives some interesting perspective as a race director.
- Larry discusses why he has a goal to run a marathon every year. He is looking to run the Celebration Marathon in January of 2024. Part of the motivation to keep pushing him is to re-create a photo at the marathon with his son Kyle.
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Show notes: runnersresource.ca/post/_ep71
Do you ever wonder what the limits of your own potential? Runners often try and push their own limits.
Today, we have a special guest- fellow Canadian ultra marathon runner Ihor Verys.
Ihor talks about his journey from Ukraine to Canada, who took up running as a mental tool to help him with the stress of moving to Canada. Running was the cheapest sport to participate in, and became an obsession. After COVID hit Ihor got into trail running, and then ultra marathons. I wasn't able to convince him to play hockey!
We talked about his recent first place finish at the Canadian death race. Outside of running, E-hor is a Commercial Lines Account Manager at HUB international.
Episode Highlights:
- We talk about the beginning of Ihor's start of running. Ihor started with half marathons and marathons then quickly switched to longer races on trails, after being inspired by the book Born to Run.
- One of Ihor's favourite quotes is by marathon runner- Eliud Kipchoge “No human is limited '' We chat about Ihor's curiosity of the limits of the human body, and his own potential limits
- We chat about Ihor's approach to nutrition. What he eats on a daily basis and what he eats on race day.
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Show notes: runnersresource.ca/post/_ep70
Have you ever considered a vegan diet? Are you an athlete who struggles to know if this is the right approach for you?
Today we have a special guest- Canadian ultra marathon Priscilla Forgie from Edmonton Alberta.
Priscilla is a recent runner, only having consistently running since 2019. Since this time she has several first female finishes, and overall first places finishes at major ultra marathons.
2023 has been a big year for Priscilla. She finished as the 2nd female at Canyons giving her entry into Western States endurance run. She finished Western States as the 8th overall female and the first Canadian finisher.
Outside of running, Priscilla has a love of animals, and has volunteered at various rescue and wildlife organizations over the years. She has been vegan for about 15 years now and is continually learning new things every day about plant-based eating. Priscilla is always looking for ways her eating can fuel her running endeavors so that she feels healthy and happy.
In her spare time she is often out in nature or snuggled up with her rescue pit bull, Baby.
Episode Highlights:
- We chat in detail about Priscilla’s experience as a plant based, and vegan runner. She gives tips to new vegan runners, or those who want to try this approach to eating. She shares what she eats during training runs and races.
- Priscilla shares her experience running in this past years Western States Endurance Run, and her plans to come back even stronger in 2024
- We talk about Priscilla’s recent training, and she gives a great tip to any runner: replicate your training with the terrain of your race
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Show notes: runnersresource.ca/post/_ep69
Is vacation a time to run, and stay active? For many runners, this can be a time for extra miles, others might enjoy some much needed rest.
In today's episode, let's break down a number ways to stay active while on vacation.
What we will cover today:
- Why your current goals are important to consider how much to run when you are on vacation
- Reasons not to run at all on vacation
- Many great ways to squeeze in miles while away
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Show notes: runnersresource.ca/post/_ep68
What do runners need to track with their training? How obsessed should you get with "running the numbers"? In today's episode we will review the 3 more important elements that every runner should track with their training. These 3 elements (volume, frequency and intensity) play a role in daily, weekly and monthly plans.
What we will cover today:
- What volume, frequency and intensity are, and the impact each have on training plans
- How intensity plays a role in a runner fitting in the "80/20" rule into their training
- The downside of being too obsessed with the numbers
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Show notes: runnersresource.ca/post/_ep67
Runners need to respect their body, and understand the importance of rest. Pushing your body behind its limits is a recipe for getting injured. Welcome back to part two of this two-part series on rest.
In today’s episode we wanted to talk about reasons NOT to run. We will cover the legitimate reasons a runner should rest and not run.
What we will cover today:
- Why most amateur runners could benefit from taking a regular day off each week
- The different reasons for taking a rest day related to injuries
- Why runners need to pay close attention to severe weather to call off a run
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Show notes: runnersresource.ca/post/_ep66
On today’s episode I wanted to talk about a very important topic on why runners need to rest. This is a special two part series. This week and next week, we will discuss the importance of rest for any runner. Next week we will talk about when runners need to rest. Runners KNOW they need to rest.. But what do they do? They don’t. This is why this topic is of the upmost importance. What we will cover today:
Why we need to rest How to rest Practical examples on how a runner should rest
Follow me on Social MediaIG: miken_runningTwitter: miken_runningShow notes: runnersresource.ca/post/_ep65
Today, I am joined on the podcast with Jason Viox, from Ste. Genevieve, Missouri.
Jason Viox grew up in Ste. Genevieve, Missouri, but despite playing football and running track, he never viewed himself as an athlete. He even has an embarrassing track story to back up that belief, which we will cover in today's episode. In 2013, however, he discovered his love for running while working as a journalist in Wynne, Arkansas. He completed his first half marathon seven months after his first run and finished his one and only marathon about a year later. In total, he has completed countless 5Ks, several 10Ks, six half marathons, a trail 25K (that turned into 17 miles after he got lost), one full marathon, the infamously named Get Your Butt Kicked at Route 66 and eight straight St. Louis Hot Chocolate 15Ks. Besides multiple virtual races, Jason plans to run and volunteer in the Kimmswick 5K at the end of July this year. His current goal is to complete his ninth straight St. Louis Hot Chocolate 15K on his quest to finish that race 10 years in a row... although taking on his 7th half marathon, another 6-hour race or his first 12-hour race are all possibilities too.
Episode Highlights:
- We talk about virtual runs, and why Jason loves participating in these events
- Jason talks about his most embarrassing running story, which happened back in high school on the track
- We talk in detail about one of Jason’s most interesting runs, Get Your Butt Kicked at Route 66 race - A 6 hour timed event
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Show notes: runnersresource.ca/post/_ep64
Today I am sharing a conversation I had with Noel Paine, from the Ottawa, Ontario.
Noel Paine is a Runningdad and writer who has been a runner for over 35 years and has run everything from track, road races, to marathons, trail and ultramarathons. He has a love for running, healthy active living and storytelling. He has written for the Canadian Running magazine, iRun magazine, done blogs and podcasts and has published three books on running and racewalking (his newfound passion). He can be found in Ottawa, Ontario, if you can find him sitting still.
Episode Highlights:
- Noel talks about the beginning of his running adventures- running back home from school in high school- 19 km away!
- We talk about pedestrianism- A term used a LONG time ago about runners walking extreme distances, and why this sport is no longer popular today
- Noel talks about race walking, and the benefit of using this style of walking into your weekly routine
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Show notes: runnersresource.ca/post/_ep63
On today’s episode I wanted to cover the topic of “Sticking to the plan”
The inspiration for the title of today's episode, is a quote from the TV show Survivor. Player Keith Nale stated at Tribal council “I say we stick to the plan”
How does “sticking to the plan” relate to running, and how does sticking to the plan make you a better runner?
What we will cover today:
- Consistency is the key to life
- Steam whistle: "do one thing really really well"
- What are the most important elements a runner should "stick to"
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Show notes: runnersresource.ca/post/_ep62
In today's episode, we talk about unique races that can be raced all around the world.
There is a great benefit to participating in a local 5 K or marathon, however many times runners get stuck in a rut in participating in the same type of races. There are a lot more races out there that are unique and sometimes a bit strange!
Today I wanted to share with you what I have found that are the 10 unique races from across the world.
Even if you never have a chance to race in one of these events…. Do some research and find a race that will challenge you!
What we will cover today:
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My top 10 most unique races from across the world
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Challenge yourself this year to find a different kind of race. Think outside the box and find something new
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Show notes: runnersresource.ca/post/_ep61
In today's episode, we cover a very important topic for runners who live in areas affected by wildfires.
Living here on the east coast, I never thought I would be affected by wildfires. The recent wildfires in Ontario and Quebec have caused many runners to adjust training plans and to change outdoor activities. In today’s episode we discuss the risks, and ways to adjust training when faced with wildfires in your area.
What we will cover today:
- Health risks that are caused by poor air quality
- How careful does a runner really need to be?
- What are your other options?
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Show notes: runnersresource.ca/post/_ep60
Today, I had a conversation with Miriam Gilbert, author, ultra-marathon runner, who uses the power of running as means to help cope with life.
Growing up, Miriam is an average athlete who doesn't get much playing time. She never imagines becoming a runner. But a college breakup propels her to run to mend her broken heart. She began running 5K races. These races morph into half-marathons and marathons. Years later, running helps her to cope with the workplace mistreatment she is enduring as an academic and the depression she suffers.
Miriam has been running races since 1989 and ultramarathons since 2005. She is training for ultramarathon no. 35 (Loopy Looper 12-hr) and no. 36 (Hainesport 48-hr Endurance Run), and training to pace and crew at the 2023 Badwater 135. Her memoir, Come What May, I Want to Run: A Memoir of the Saving Grace of Ultrarunning in Overwhelming Times, was published in May 2023. Miriam is also published in Chicken Soup for the Soul: Running for Good, Ultrarunning Magazine, Women's Running, and Podium Runner Magazine.
In her recent memoir: Come What May, I Want to Run, the reader keeps pace with Miriam as she overcomes adversity, and her unrelenting faith, perseverance, resiliency, and running ultramarathons never waiver.
Visit her website: miriamdiazgilbert.com
Episode Highlights:
- How a broken heart in college was the impetus to propels Miriam into running
- We discuss Miriam’s adventures in the ultra marathon running scene, and why patience is needed to be successful in this sport
- Miriam shares her most inspiring runners that she has looked up to over the years
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Show notes: runnersresource.ca/post/_ep59
In today's episode, I share a few embarrassing running stories. These stories were given to me by various runners across the world.
Enjoy a good laugh today, and hopefully none of these types of stories will happen to you!
What we will cover today:
- A common story theme: stomach issues!
- A Boston Marathon Nightmare
- And much more!
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Show notes: runnersresource.ca/post/_ep56
Have you ever had a difficult goal. A goal that was daunting, overwhelming, and so large outside of your comfort level that you just feel like you couldn't ever do it.
Sometimes these goals seem too hard, and you get frustrated and want to quit.
One way to help you reach these tougher goals is to break the goal into small more reasonable blocks. This makes the goal more realistic, with a smaller goal to hit along the way to your ultimate goal
What we will cover today:
- Make Realistic Goals
- Use small block goals to help reach distance or pace running goals
- Continue to push the "goal posts" every time you hit a new milestone
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Show notes: runnersresource.ca/post/_ep57
In today's episode, I cover a solo topic on morning or evening running. Are you early riser or a night owl?
In this episode, we will explore the advantages and disadvantages of morning and evening running, and let you decide which one is best for you. Even if you are a morning person or a night runner, listen in and find out how you can make the most out of your running routine.
What we will cover today:
- Advantages and disadvantages of morning and evening running
- How when you run can change due to life circumstances
- What time of day I am currently running
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Show notes: runnersresource.ca/post/_ep56
Today, I had a conversation with Mark Kennedy, an author, podcaster and runner from North Hampton, England.
After surviving a severe brain injury, Mark embarked on a journey of running 100 half marathons. His journey spanned 14 years in the making - to become a member of the 100 Half Marathons club.
To celebrate he wrote a book about his incredible achievement. Half Man, Half Marathon is Mark’s story that evokes so many emotions by the simple act of those repeated steps getting closer to a destination. In this book, Mark outlines how he learnt that running could release the trauma and challenges that his hidden disability presented and how this sport has given positive mental health to so many. This book includes anecdotes and advice from fellow runners that can be applied to everyday life.
Aside from running, Mark is a public speaker and creator of a business called the Future Toolbox, which he runs alongside his wife, Jules. He is a keen traveller, enjoys watching football (soccer) and seeking a new challenge or adventure.
Episode Highlights:
We discuss what are some of the best tips for someone getting started with running, especially those who worry about coming in last in a race, or what if people judge us based on our physical appearance
- We talk about Mark’s brain injury which occurred in 2012, and how this still affects him even to this day
- We discuss Mark’s entry into the 100 half marathon club. What the 100 half marathon club is, and what lessons Mark has learned in the 14 years it took him to finish this challenge.
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Show notes: runnersresource.ca/post/_ep55
In today's episode, I cover a solo topic on race preparation. In a recent local race, the lead runner made a critical error by making a wrong turn coming down the final stretch of the race. This is a great reminder to every runner to prepare as much as possible to not make similar mistakes.
What we will cover today:
- How race maps can assist you to run your best race
- Why driving or running the route is one of the best preparation methods
- How weather can affect you on race day, and some tips in watching the weather in preparation before the big day
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Show notes: runnersresource.ca/post/_ep54
Today, is a special day for the podcast. One year of the Runners Resource Podcast. Thank you to everyone who has made a part in this journey! THANK YOU!!!! Here is to another 52 more! I have a special episode to share with you today with Taggart Van Etten, from Morton, Illinois.Taggart describes himself as a distance runner. What kind of distance runner? Even he is not really sure. Keep listening to learn more about some of the amazing records Taggart has been setting in his young running career. Currently he is the world-record holder of 100 miles run on a Treadmill- 11 hours and 32 minutes. His marathon time comes in at a whopping 2:21 pace. He is also in pursuit of trying to qualify for the US Marathon Olympic Trials. In order to qualify he needs to run less then a 2:18 marathon, and do this before December 5th this year. Taggart is also an athlete for Matrix Treadmill, and Salt stick.Episode Highlights: We talk about many controversial running topics including, the benefit of fasted runs, and why on harder workouts, fuelling is extremely important. What most “amateur” athletes could benefit from rather than running twice in one day. Taggart describes the different types of shoes that are run for workouts, and every day recovery runs- super shoes and maximal cushion shoesFollow Taggart TwitterFollow me on Social MediaIG: miken_runningTwitter: miken_runningShow notes: runnersresource.ca/post/_ep53
Today I was able to chat with one of finishers of this years Boston Marathon: Kirk WaldronThis conversation is broken into two section sections, in the first half we talk about Kirk’s backstory as a runner, how he got started and what his plans were for this years Boston Marathon. In the second half I was able to catch back up with Kirk and talk about how this year's race went.Kirk is a Los Angeles native, born and bred. He is a first generation American, a product of a Canadian dad and a Mexican mom. Kirk graduated from the University of Southern California with a degree in Business Administration and subsequently obtained his Certified (Chartered) Public Accountant license.Kirk has held numerous executive positions in various companies throughout his 35-year professional career. Currently, Kirk serves as a Board Member and/or Financial Advisor/Management Consultant to several privately owned and private equity backed companies, focusing on providing strategy, corporate improvement and interim management services.Kirk entered the endurance world as a 40-year-old who was concerned about “getting out of shape”. Although a modest athlete growing up, Kirk had never run, biked or swam to any substantive degree until three weeks into his new training regimen at the age of 40, he set a goal of running a marathon. Kirk’s first marathon was 4 ½ months later and although he completed the 26.2 miles, it was not a pleasant experience due mainly to his lack of knowledge and experience. Kirk’s next goal was to race another marathon and learn more about the sport. It turned into a lifestyle.Kirk has since participated in 18 marathons, 6 full ironmans, 15 half-ironmans and countless smaller distance running races and triathlons. He has raced in ten of the United States, in Canada, Cuba, Thailand and Germany. He is a 5-time qualifier of the Boston Marathon- and as you will see in this interview raced his 5th time this year.He resides in Westlake Village, California with his incredibly supportive wife of 34 years and collectively, they have raised three successful daughters.Episode Highlights: Kirk talks about his previous Boston Marathon experiences. He describes the Boston Marathon as a “glorious race” Kirk reviews how he adjusted his training in preparation for this years event We talk about the challenges Kirk faced in this years Boston MarathonFollow Kirk TwitterFollow me on Social MediaIG: miken_runningTwitter: miken_runningShow notes: runnersresource.ca/post/_ep52
Today, I will share a conversation I had with Dr. Ashley Morgan about women's running safety.In a recent study released by Adidas, they showed that 92% of women have had concerns for their safety when they go for a run. In this same study, they showed that 69% of women took specific precautions to help them feel safe during a run.Dr Ashley Morgan started running when she was 21, and has been running for 35 years. She had never been part of a running group until joining Running Punks in 2020. She is an academic whose research focuses on masculinites. More importantly, she is a passionate advocate for women in general, and for women who run in particular. After the murder in London of Sarah Everard in February 2021, she launched the social media hashtag #changethediscourse, to encourage all who talk about women's 'safety', to change the focus of attention instead, to men's behaviours. She spends much time challenging toxic male behaviours, calling out antagonism, and tries to help men to act as allies for women. Episode Highlights: Ashley talks in detail about the importance of women’s safety while running. This episode could also be called “Men’s behaviour”. It is not about woman taking specific actions to prevent harm, or stop harassment from occurring. It is on men to act in a better way Ashley shares insights from other women, what is it like to be afraid to afraid to go for a run Ashley shares what men should do when passing a female runner out in public Follow Ashley TwitterFollow me on Social MediaIG: miken_runningTwitter: miken_runningShow notes: runnersresource.ca/post/_ep51
Today, I have a solo episode re-capping one of the strangest stories from a marathon ever. The 1904 Olympic mens marathon, run in St. Louis Missouri, was one of the most miserable on record. I don't think you could have written a story with a race with more controversy, comedy, or health issues. From cloud dusts, to cheating, to naps, this race has everything that you could ever imagine.
Episode Highlights:
- We discuss the backdrop to this race, and why only half the race entrants finished
- We discuss the controversy of the original race winner- Frederick Lorz, and why he was disqualified
- We discuss the new winner tactics to get himself to the finish line, including taking rat poison and loosing 8 pounds from start to finish
- And many more race stories
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Show notes: runnersresource.ca/post/_ep50
Today, I have a solo episode on a very important running topic that we all have struggled with: Running setbacks.
Running setbacks occur to every single runner. No matter if you are a elite marathon runner, or someone who just got off the couch, everyone experiences setbacks. We have bad runs, bad races, and we need to find ways to overcome these setbacks.
Episode Highlights:
- We discuss the way we approach and create goals to help
- We discuss a parallel between running setbacks and dating
- We discuss how having a bad memory is a great approach to overcoming running set backs
- I discuss personal stories from my running journey and some of the setbacks I have overcome
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Show notes: runnersresource.ca/post/_ep49
Today, I interviewed Monica Puig, former WTA Tennis player.
Monica’s professional career, which spanned for over a decade and with a career high ranking of #27, saw her win one WTA title (Strasbourg in 2014) as well as reaching the finals of four additional WTA events. Monica’s biggest victory, and the one that changed her life forever, came on August 13, 2016 when she became the first ever Gold medal winner for Puerto Rico by winning the women’s singles title at the 2016 Olympic Games in Rio de Janeiro. Following several years away from professional tennis due to lingering shoulder and elbow injuries, Monica announced her retirement from tennis in the spring of 2022 and has since transitioned into a role with ESPN, where she covers a number of tennis events around the world as both a commentator, host, and guest analyst.
In 2022, Monica ran her first full marathon at the New York City Marathon, with plans of running two more marathons in the coming year including the Boston Marathon in a few short weeks.
Episode Highlights:
- Monica discusses her transition from her career playing tennis in the WTA to running full marathons
- We discuss the mindset that is needed when faced with obstacles during a race or training run
- Monica shares 3 tips for anyone training for their first marathon, and how you can be the most successful with this race distance
- What Monica misses about playing tennis, and some of the similarities between tennis and running
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Show notes: runnersresource.ca/post/_ep48
Today, I interviewed Dylan Roche, a writer, and avid runner from Annapolis Maryland
Dylan has a simple philosophy when it comes to running: Do what challenges you, and stop if it starts to hurt. He started running in college as a self-confessed way "to turn his life around," and he discovered a love of fitness, adventure, and seeing just what his body is capable of doing. Now nearly 20 years later, he can say he's run marathons, ultramarathons, 24-hour challenges, and triathlons, and he averages about 100 miles a week. But he still thinks of his biggest accomplishment as the fact that he gets out there every day because he knows it makes him feel good—it's why he has a 10-year running streak going. When he's not running or outside on another adventure, he's an award-winning journalist and the author of a few fantasy novels.
Episode Highlights:
- Dylan talks about his current run streak and his philosophy behind why he continues his daily running day after day
- How running helps to support both Dylan's physical and mental well-being
- We discuss the analogies between the mental toughness needed during an ultra marathon and the tougher challenge of life
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Show notes: runnersresource.ca/post/_ep47
Today, I interviewed Dave Murray, another fellow runner from Canada- From the province of Saskatchewan.
Dave is a 45 year runner, who is married with 2 adult girls. He is a purchasing Manager and of course, a very passionate Runner. He has been running for close to 14 years, with his first race being the Queen City Half Marathon in Regina, Saskatchewan in 2009. After that race he was hooked.
Since then he has logged close to 10,000 miles of running and has completed 21 Half Marathons (1:40:40) and 6 Full Marathons (3:43:29). His ultimate goal is to qualify for the Boston Marathon but he has some improvement to make before posting a qualifying time. He is also working towards becoming a Certified Running Coach.
Dave’s running motto is the following:
"I will never be an elite runner, but I strive to always be better than my yesterday, last month, and last year."
Episode Highlights:
- What Dave has learned throughout the years of running, and how now he trains smarter and harder
- What running in the winter is like for Dave in Saskatchewan
- How running helps to support Dave’s high stress job both physically and mentally
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Show notes: runnersresource.ca/post/_ep46
Today, I interviewed a long time friend of mine, a fellow fan of the TV show Survivor, but more importantly to our conversation today, another avid runner: Stephan Washburn
Stephan is an NYC-based Video Editor, Photographer, and Music Producer. He currently works for a bespoke marketing agency creating social campaigns and strategies for a diverse group of partners in fashion, interior design, non-profit, and more. Stephan enjoys running both as a way to stay healthy and fit, as well as a way to keep him strong for his summers hiking in the High Peaks of the Adirondacks. He is looking forward to running his second half marathon on March 19th, the United Airlines NYC Half Marathon on behalf of Free Arts NYC.
Episode Highlights:
- How running in high school on the X-country team began Stephan’s love of running
- How training has been going for Stephan’s 2nd half marathon which will be run on March 19th at the United Airlines NYC ½ marathon on behalf of Free Arts NYC
- We discuss Free Arts NYC. What is this organization, and how you can give them a donation to them
- We discuss what is better: signing up for a race and working towards that race goal, or just running without a specific event, race or goal.
Donate to Free Arts NYC
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Show notes: runnersresource.ca/post/_ep45
In todays episode I review a question I often get asked "How many miles should I run in a week?
In this episode I will review questions to help you understand how many miles you should run in a week:
- How for every single runner this answer differs
- Your previous running experience will help guide this question (previous milage, injuries, etc.)
- You need to understand your goals, and what races you are training for
- Frameworks to build a weekly milage program for you
- Are you running for performance or running for health?
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Show notes: runnersresource.ca/posts/_ep44
Today, I interviewed Elizabeth knight from Portland, Oregon
When she’s not on the trails in Forest Park, she works as a nurse practitioner and owns an integrative health coaching practice, Flower Power Health, where she works with runners. She’s passionate about science, inclusivity, and helping people approach their bodies with kindness and curiosity. A few of her favourite things are dogs, rock and roll, and pizza.
Episode Highlights:
- We tackle the age-old question “Is running good for your health?”
- Elizabeth discusses easy to use steps to increase exercise into your weekly routine, that are not overwhelming and easy to implement
- We both discuss how runners can cycle in and out of harder performance based efforts, and easier cycles either because of smart training or different life seasons
Follow Elizabeth Knight
- Website
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/post/_ep43
In todays episode I review the different energy systems that are used in running. The main emphasis of this episode is to understand how these energy systems power and fuel our muscles to move us during activity. The Anaerobic and Aerobic Energy System are used at different durations and intensities with different activities. Today's episode will help guide you pick the correct type of training that is needed depending on the race you are preparing for.
In this episode I will review:
- The main differences between the Anaerobic and Aerobic Energy System
- What running distances use which energy systems
- How to train those energy system for different running events
- The three main workouts needed to Maximizing Your Aerobic System
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Show notes: runnersresource.ca/posts/_ep42
Today, I interviewed Craig Lewis, who is the presenter and producer of the Running Tales podcast, which tells the stories of everyday runners who achieve extraordinary things in the world of running.
He told me there was no truth in the rumour, that by speaking to such people is a good way of making up for his own average running CV.
Craig's biggest race achievements are the completion of two marathons at Edinburgh and Milton Keynes - though that pales in comparison to the 17 finished by his wife and Running Tales co-host, Michelle.
He is a keen Parkrunner and is qualified as a running coach, as part of Michelle's Step Forward With Lewis running group.
Episode Highlights:
- We discuss Craig's Running Journey: From Avoiding Running to becoming a Passionate Marathon runner. He shares his running transformation from never wanting to run to becoming a marathon runner later in life.
- He discusses Parkruns, what these events are, and emphasizes that they are not races. Craig is also in pursuit of his 100th Parkrun which he hopes to finish within the next few months
- He details his inspiring comeback story of overcoming pericarditis and running a half marathon within 6 months
- Craig also shares the motivation behind starting his own running podcast, Running Tales.
Follow Craig Lewis and Running Tales:
- Twitter- Craigs Personal Account
- Twitter- Running Tales
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/post/_ep41
Today's episode is all about the off-season work you need to be working on to support your training. This would include strength training, pilates, mobility training or anything to make you a better runner! With the bad weather here in North America, why not take some time and prepare for the spring with a little off season training.
I have a great interview to share with you with Bethany Tapp from Des Moines, Iowa.
Bethany graduated from Iowa State University with a degree in Kinesiology and a concentration in Exercise Science. She is a Certified Personal Trainer through the American College of Sports Medicine, a Certified TRX Instructor, and a STOTT Trained Pilates Instructor. She has extensive experience with different avenues of fitness and wellness including: private training sessions, small group training sessions, Pilates mat/reformer sessions, and wellness coaching. Beyond her experience as a trainer, Bethany has worked with business start-Ups, helping start and launch 3 other businesses before starting Tap into Fitness.
Bethany ran for Iowa State University, and after her own struggles of dealing with severe stress and burnout, she decided that she would never let my own health go downhill again. On a personal level, she keeps her mind and body in sync through her love of running. She has finished 3 marathons, and 12 half marathons.
Currently, she helps busy corporate professionals find a way to make fitness a part of their lifestyle, so they can continue excelling in their career and personal life without getting burned out. She specialize in Strength/Pilates/Run Coaching.
Episode Highlights:
- The importance of having an off-season for runners of any age, or abilities
- The benefits of Plyometric training, and examples that runners can use in the off-season to develop more power
- Bethany shares a few examples of mobility exercises that anyone can use for a warmup routine, or any time of the year to keep muscles loose and more agile
Follow Bethany Tapp:
- Website
- Instragram
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/post/_ep40
Today, I interview long time runner Jenn Berk.
Jenn always felt like she could be a runner. She did not start running until college when her RA showed her different running routes and encouraged to get started. She was intimidated by races, and it took her 10 years until she felt comfortable to run her first race, which was a half marathon. After that, Jenn was hooked and started to look at races all over the world. She ran the Chicago marathon two years after her first half marathon giving her the confidence she needed to run any distance or any terrain. Jenn currently has run in six different states and plans on running an international race this year when she goes for her third star in Berlin.
Episode Highlights:
- Jenn discusses the reason she is known as the “wandering runner”. A nickname she gave herself after becoming a runner.
- Jenn talks about the biggest lesson she has learned about herself, and a great tip for runners going into their first race.
- We learn about one of Jenn’s biggest goals for her running career. A big international goal of running multiple marathons…. Stay tuned to the end to hear about this big lofty goal!
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- Instragram
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/posts/_ep39
Today, I interviewed Goldie Van Horn who lives in Michigan with her husband and their two daughters. She is a writer in the public relations field and enjoys running, reading and traveling. She has completed two marathons, eight half marathons and several other races of varying distances.
Episode Highlights:
- We discuss in detail Goldie’s second full marathon in Philadelphia which took place last November.
- Goldie discusses why she wanted to tackle the full marathon experience, and if she would ever want to complete a 3rd full.
- Goldie weaves into today’s discussion many references to the running community, her in person running group, and the online twitter group the # Run Chat
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- Instragram
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/38
In todays episode, I cover 8 considerations when coming back from an injury. As always, please seek advice from a regulated health care professional for your specific injury needs. In this episode I will review:1. Volume of work2. Speed workouts3. Assistance from a trained professional4. Rest and nutrition5. Patience6. Alternatives to training7. Running Terrain8. Proper footwearFollow me on Social MediaIG: miken_runningTwitter: miken_runningShow notes: runnersresource.ca/37
Today, I had the privilege of interviewing Liz Patient- Another fellow passionate runner andPilates instructor who specializes in Pilates for Runners.
After being plagued by injuries and niggles 4/5 years ago, Liz adapted her Pilates practice to specifically enhance and support her running. It transformed her running form and she has since helped hundreds of other runners, from beginners to marathon and ultra-runners with specialized online Pilates sessions, under the brand Pilates for Runners.
Episode Highlights:
- We discuss the importance of doing not just strength and mobility work, but also targeted stability work
- How exercise such as Pilates can help you to harness the full power of your running form
- For everyone who has busy lives, easy ways to fit sessions into a busy schedule
Follow Liz:
- Website
- Instragram
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/36
Happy New Year!!!
This week, I am covering a topic I am very passionate about: goal setting and New Years Resolutions.
Did you know that 90% of New Years Resolutions fail? Why?
In this episode I will review:
- Why New Years Resolutions fail
- What is a better approach to New Years Resolutions: building habits
- The 5 minute trick
- Inputs and Outputs
- Intentions
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/35
In the final episode of Season 1, I had the opportunity to interview Sasha Wolff from Still I run.
Sasha Wolff is the founder of Still I Run – Runners for Mental Health Awareness. Still I Run, a community of warriors promoting the benefits of running for mental health, was founded in 2016 after Sasha discovered the benefits of running after a brief hospitalization for depression and anxiety. Still I Run began as a Facebook page and website, and has evolved into a non-profit with over 20,000 people in the community. Sasha is a partner to Greg and together they're raising three young children in the mitten state fondly known as Michigan. In her “spare” time she runs for her mental health, enjoys Lake Michigan, and spending time with her family and friends.
Episode Highlights:
- Sasha opens up about her mental health journey, and how running helped impact her own mental health struggles
- We discuss the origins of the community of “Still I run”. Why Sasha started this group of runners, the awareness around mental health, and some of the programs that Still I run organizes across North America.
- We discuss some of Sasha’s tips surrounding communication and mental health.
Follow Sasha and Still I Run:
- Website
- Instragram
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/34
This week I am answering a number of running related questions. I hope you enjoy this episode, and let me know if you have any questions or ideas for future episodes.
Today's Questions:
- If you have time to do one stretch (before or after your run) what would it be?
- How often do you replace your shoes?
- What do you think about barefoot running- has that fad passed?
- What lessons have you learned from organizing a race?
- How has your training changed since becoming a parent?
- How often do you fuel up/ eat and drink water when you’re training with long runs?
- Running a marathon next weekend, taking one week off, then the next training cycle is 5 weeks later. What do you think of something like insanity mixed with short, easy runs leading up to that next cycle?
- What is the best way to handle previously healthy toenails that bend backward during a race?
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Show notes: runnersresource.ca/33
Many runners have a goal of running a marathon in all 50 states. In today’s conversation I chatted with Michele Heller who is on a quest to reach that goal. Along with running a marathon in all 50 states, Michele also wants to run all 6 world major marathons.
She currently has finished 4 of the majors and a marathon in 10 states with number 11 right around the corner. Being employed full time in the finance industry while also raising a 5-year-old can make finding the time to train difficult at times. The most important thing to her is being present and spending time with her son so early morning running while he is sleeping has become her norm. Michele shares her experiences in balancing life and training in her blog: Masterroadrunner.com
Episode Highlights:
- What was the inspiration behind Michele’s goal to run a marathon in every single state
- How Michele plans her schedule, to ensure she is being active, and at the same time being present with her family
- We talk about Michele’s blog- Masterroadrunner.com and why her personal experience as a young mom inspired her to start this blog, and a few of her favourite running topics to write about
Follow Michele:
- Website
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/32
The NYC marathon wrapped up a couple of weeks ago, and I had the pleasure today of sitting down with one of their many finishers.
Christina Campbell is a 7-time marathon runner based out of Savannah, Georgia. She started her running journey in 2013 with the Princess Half Marathon in Walt Disney World, and has completed many races in the United States and internationally. Her current goal is to complete the World Marathon Majors, and since starting that journey in 2018 has earned three of the six stars.
Episode Highlights:
- How the late start at the NYC marathon affected Christina’s marathon experience
- What were the best parts of the city that Christina got to see during the marathon, and how the crowds cheering her on was an amazing boost to help her finish.
- Christina discusses the motivation behind running the marathon. Christina worked with the liver life challenge and raised money because of her family's connection to loss due to liver disease. The link for her charity page is still live, and will be in the show notes for this episode
Follow Christina:
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Twitter: miken_running
Show notes: runnersresource.ca/31
On today's episode, I had the opportunity to interview one of the biggest running fans on the internet that you will ever meet!
Bryan Greenberg, was originally from Washington DC area. As a father of 2 awesome boys, and a husband to an amazing wife for the last 15 years, you will often find Bryan running local races in his current city of Atlanta Georgia. And by finding Bryan… that is an understatement. You will NOT be able to miss him at any race, as he will be dressed head to toe in his Maryland Flag screaming and cheering on his Run family. Bryan loves the way that running makes him feel, and wants to inspire others to achieve their own goals that they never thought were possible.
Episode Highlights:
- Bryan talks about his experience running in high school, and how his fellow XC team members encouraged him to get started in this sport
- We talk about the importance of running groups. Both online and in person and why being together in a community is so important to keep runners motivated
- Bryan talks about the Run Chat community on Twitter. A group of runners that meet every Sunday night at 8 PM Eastern and to discuss their favourite topic: running
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Twitter: miken_running
Show notes: runnersresource.ca/30
Today, a solo episode with yours truly. In this episode we will talk about how to get started. Many beginner runners have a hard time creating goals and get stuck in the early stages of getting started. We tell ourselves a story of how difficult life is, and we get into a cycle of self doubt. Today's episode we will review 3 tips to get out of this cycle!
What we will cover:
- What are your GOALS
- WHAT are you going to do
- How are you going to COMMIT to your goal
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Twitter: miken_running
Show notes: runnersresource.ca/29
Today I have a special guest on the podcast, Anna Belle Skidmore from Murfreesboro, TN. Anna Belle is a fellow runner, who alongside her sister Lila Mae- started a business called Granola'd!
They take foods that people love to indulge in such as birthday cake, cinnamon rolls, chocolate chip cookie dough, and turn them into healthy, gluten-free granola using wholesome ingredients! Anna Belle was in need of a gluten-free carb that didn't taste like cardboard. Both Anna Belle and her sister are runners and were in need of a healthy carb in order to properly fuel for running. So, Granola'd was created to satisfy those needs! They created a snack that tastes just as delicious as the foods you know and love! They love to say, "We Granola'd it!"
Episode Highlights:
- Why Annabelle got into running, and her plans to run an official ½ marathon
- When Annabelle started to develop stomach issues, and why this lead her to start her business Granola’d
- Why every runner needs fuel for their long runs, and if you are eating gluten free why Granola’d is the perfect option for you
Follow Granola'd:
- Website
- Instragram
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/28
In today's episode, we continue our discussion about the marathon and I give my own David Letterman style "Top 10 List". Today we will review my “10 Important elements of a marathon Training Program". Here is the list for Preview:
The majority of your training done at a easy and relaxed pace (80 / 20 rule) 18 weeks or more Weekly Long Runs 3 Week Taper Practice fuelling Strength Training Weekly tempo run Recovery Talk about it with everyone Have Fun!
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Show notes: runnersresource.ca/27
Today, I am joined on the podcast with another fan of the show, Heather Dawn to talk about her recent experience training for her first marathon. Heather is currently living in Tokyo and is embarking on a year of health. In addition to running, she enjoys hiking, biking and photography. She’s a proud member of the online running community of Running Punks which keeps her motivated. Episode Highlights:
Heather shares the motivation behind her year of health, and why she is training for a marathon. We discuss how Heather’s training has been going so far, and how she plans to get to race day injury free and ready to race Heather shares the first thing she wants to eat post marathon
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Show notes: runnersresource.ca/26
This week I revisit an interview I had with my old running coach Rory Sneed.
From 1994 to1999, Rory attended Eastern Michigan University where he concurrently completed degrees in English and education. Rory competed in cross country, and indoor and outdoor track and field. He has been a teacher and coach at Notre Dame Catholic Secondary School in Burlington since 1999. In 2006, Rory was hired as the head cross country coach at McMaster University in Hamilton, Ontario. In 2008 and 2010, he was voted the Ontario University Athletics women’s cross country coach of the year. In 2013, he was voted the OUA men’s cross country coach of the year. He was the meet director of the 2013 OUA Cross Country Championships held at Hamilton’s Chedoke Golf Course.
Episode Highlights:
- Rory shares his own personal running background, and what led him to become the Cross Country Coach of McMaster University
- Why the marathon is such a popular event amongst runners
- How anyone can take small, easy steps towards training for their first marathon. Rory points out how this can be a very attainable goal for anyone willing to put in the effort
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/25
Hey what's going on fellow runners. This is episode #24 of the Runner's Resource Podcast.
In today's episode, we continue our discussion about the marathon and talk about how to taper, and no we are not talking about the hair style!
We will review the necessary components that is needed to be fully rested and ready for your big race. Today's information can be used for any race from a 1/2 marathon to an ultra marathon. Today's episode will focus on the marathon taper.
What you will learn:
- What is a taper?
- How to properly taper to peak at the right time to be ready for your race?
- What the last 3 weeks in your training looks like
- What mental checklists to review to help you on race day
- Nutritional needs during the last 3 weeks during your taper
How do you taper for a marathon?
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/24
For the next couple of weeks, I am going to talk about one of my favourite running topics: the Marathon. We will cover several topics related to the marathon: Tapering for the Marathon, an interview with my former coach Rory Sneed, an interview with Heather Dawn who is going to be running her first marathon later this year year, and today I am going to talk about a couple of personal running stories about my first two ½ Marathons.
Most importantly we will learn the following lessons:
- Blisters
- You can accomplish any goal if you put your mind to it
- It doesn’t have to be a big event
- Enjoy the view
Where was your first ½ marathon or full marathon?
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/23
Today, another solo episode with myself to talk about a little tip I learned many years ago. The powerful tool of beetroot juice supplementation. This is a great topic which continues our theme of marathon training. Beetroot juice is a great tool for any runner to use to help improve their marathon PB. Use this episode to help learn more about the history of research into beetroot juice and nitrate supplementation. You might learn why Dwight Schrute was likely a world class endurance athlete.
Episode Highlights:
- What is the science behind the magic elixir of beetroot juice
- How to properly use beetroot juice for the the best performance of any race distance
- What other vegetables could be used to help nitrate supplementation besides beetroot juice
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Twitter: miken_running
Show notes: runnersresource.ca/22
Runners often make many mistakes when it comes to planning their training. A running coach can help fix those mistakes and train to your highest potential.
In today's episode, I talk with Eladio Valdez on Effective Running Coaching and his experience as a running coach for the last 25 years. As running coach and director of The Runner’s Edge for 25 years, Eladio Valdez III has helped hundreds of runners and walkers of all ages and abilities achieve their goals. Eladio has also worked in the past at Garry Gribble’s Running Sports, a running specialty store, for 8 years and currently has served as the pacer coordinator for the SmartPacing Team for many area races for the last 15 years. Currently, he is the co-race director for the July 4th Ward Parkway Four on the Fourth and November 20th Gobbler Grind Marathon/Half Marathon, which also has a 10K/5K option. Eladio has assisted various small to large-scale races with course design, aid station volunteers, and race promotion.
As a runner for 40 years, he has completed many 5K’s to ultra marathons along with 3 Boston Marathons including the 100th in 1996. His education includes Bachelor’s Degrees in Exercise Science and Health Education at the University of Kansas.
Runners Edge website: www.runnersedgekc.com
Episode Highlights:
- What stands out as some Eladio’s proudest moments as a coach over his 25 year career
- Eladio shares what he believes most runners are doing wrong with their training, and how you can fix this problem
- Eladio shares his own personal and coaching insight into how we are not defined by our failures, but we in the attempt
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Twitter: miken_running
Show notes: runnersresource.ca/21
This week I had the privilege of interviewing Laura Marcouxto talk about keeping fit, exercising and running as a new mom.
Laura currently resides in St. Paul, Minnesota with her husband and three-year old daughter. She started dabbling in running about a decade ago and over the years grew to truly love the experience and the challenge of it. After she had her daughter, she had to overcome a new challenge of being a mom as well as learning how to embrace her body postpartum to get back to running. However, with time and a lot of patience she is happy to say she has finally completed her first half marathon.
Laura also enjoys cycling, water sports, snowboarding, books, and is passionate about her field of Healthcare.
Episode Highlights:
- Suggestions on prioritizing your week, and having a good plan to continue being active while at the same time taking care of your young children
- Laura talks about the patience that every new mom needs when getting back into running postpartum
- Tips for running with a stroller with young kids. Remember, you MUST bring snacks!
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Twitter: miken_running
Show notes: runnersresource.ca/20
In today’s episode I review the story of one of the most inspirational runners ever. Terry Fox. Terry never saw himself as a hero, or inspiration to others however he single handedly has raised more money for cancer research then any other individual. He showed great determination to achieve any goal that he set. Regardless of Terry’s setbacks: his cancer diagnosis, or his amputation he continued to press forward and showed a great example for any cancer survivor or any people with disabilities.
Since the beginning of Terry’s journey to raise $22 million in cancer research, that number has now reached $850 million, bringing hope and health to millions of Canadians.
I believe in miracles. I have to
-Terry Fox
For more information on Terry Fox and to donate to cancer research visit: https://terryfox.org
Who is your most inspirational Runner?
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Show notes: runnersresource.ca/19
Have you ever created a challenge for yourself that you thought would never be achievable? This is exactly what my guest Luke Clark did with his 1000 km in 100 day challenge. Having lived with anxiety and depression since his teenage years and bottling up his mental illnesses for his whole adult and life, Luke decided to set up ‘The Stress Sessions’ podcast and Instagram page (@StressSessions) in 2020 to talk about his experiences and how he has coped to try and help out others. Since then, he has hosted the likes of DJ and presenter Pat Sharp, singer and actor Suzanne Shaw, former footballer Jermaine Pennant, comedians Matt Ricardson and Mark Watson, and James Corden’s sisters, Ruth and Ange amongst other guests, to break down the stigmas surrounding mental illness and get people taking. He is currently running 1,000 kilometres in 100 days to help support the charities who have helped him with his own struggles over the years, Campaign Against Living Miserably (CALM) and Survivors UK. His 100th and final run is scheduled for Saturday 10 September in central London. Link for donations at Just Giving Episode Highlights:
Luke talks about what the motivation was to start his 1000 km in 100 day challenge. Luke gives two tips that has helped him keep motivated throughout the challenge, which any runner can use on their own personal running journey. Luke shares 2 key areas of his own health that he believes has greatly impacted him with keeping up with his 10 km a day challenge. Luke shares how running has been able to support and help with his own mental health journey, and is a advocate how you can also do the same
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Show notes: runnersresource.ca/18
In today’s episode, I have a listener send in a question.
Her question is the following:
How can runners prevent blisters? Specifically my issue is that I am sweating a lot, the sweat is running down my legs and my shoes and socks are getting wet and causing blisters. Should I just run barefoot?”
Thank you to Kelly for sending in today's question. If you have a question, feel free to message me on Twitter or IG @MikeN_Running OR you can leave a message for me at: https://anchor.fm/michael-nielsen59
I review the following to help us talk about blisters:
- Why Blisters Form
- How to prevent Blisters
- How to treat Blister
- Kelly’s specific Blister issues
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Show notes: runnersresource.ca/17
Today, I am joined on the podcast with Dr. Danielle Marr on the topic of the Runners mindset. Dr. Danielle is a certified professional life coach, living the expat lifestyle, currently in Bermuda. Dr. Marr practiced as a chiropractor for 11 years before transitioning to full-time coaching. She found the key to making healthy lifestyle changes last (regular exercise and proper nutrition) was all in the patient’s mindset, and these shifts in mindset spill over into other areas of life, helping patients live a more enjoyable, and fulfilled life all around. Danielle was a competitive athlete growing up, transitioning to marathons and Ironman triathlon training. She is currently spending as much time with her energetic 3.5 year old son as she can; while taking on every amazing new adventure. Danielle is available for consult or coaching via her website drdaniellemarr.com and can be found on social media on Instagram @drdmarr In this episode you will learn:
•Mindset frameworks that any runner or athlete can use. These frameworks are about doing your best on that individual day, and that day alone •Outcome based performance, and mastery based performance goals. This mindset framework helps support athletes to focus on smaller goals. •We discuss the importance of enjoying the process of training or racing. We remind each other to stop and smell the roses and enjoy the run! Follow me on Social Media IG: miken_running Twitter: miken_running
Show notes: runnersresource.ca/16
In this 15th episode of the Runners Resource Podcast, I share one of my proudest running moments. I share this story, not to brag about what I accomplished with this very specific goal. I share this story to show you the power of your mindset to accomplish goals.
I hope by sharing this story I can encourage you to keep pushing to finish a specific running goal that you are trying to accomplish.
What big running goal are you working towards?
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Show notes: runnersresource.ca/15
Today's podcast guest is Nita Sweeney.
Nita Sweeney is the award-winning wellness author of the running and mental health memoir, Depression Hates a Moving Target: How Running with My Dog Brought Me Back from the Brink. Her upcoming book, Make Every Move a Mediation (available for preorder), was featured in the Wall Street Journal.
When she’s not writing and teaching, Nita runs. She has completed two ultramarathons, three full marathons, thirty-six half marathons (in twenty-three states), and more than one hundred shorter races. Nita lives in central Ohio with her husband and biggest fan, Ed, and her yellow Labrador running partner, Scarlet
Episode Highlights:
- Nita shares the biggest change that has occurred in her life since starting to run
- Nita shares one easy trick that any runner can use to turn a run into a mediation
- And we discuss how running can transcend the running experience. She shares how running has helped her in her day to day life, and how the consistency of training will support a better
Follow Nita Sweeney:
- Website
- Depression Hates a Moving Target
- Make Every Move a Mediation
- Instragram
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/14
In today’s episode, I answer a fan question about treadmill running.
What are your thoughts about treadmill running? Should it only be used when you are desperate, can you use it to your advantage in training?
I dig into this question, and look at some of the pros and cons of treadmill running. I also review the interesting history of how the treadmill was invented. You will be pleasantly surprised!
Episode Highlights:
- The history of the treadmill. Why was it invented, and for what purpose? You will see shadows from the original description to the modern day version.
- The Pros of using a treadmill for your training. Tips include: how best to utilize a treadmill for hill repeats and what % to set the treadmill at for regular use.
- The downsides of using a treadmill for training. And yes, you can still get hurt on a treadmill!
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Show notes: runnersresource.ca/13
Today, I had the pleasure of interviewing Julia Buckley. A British fitness trainer, and fellow runner.
Julia is best known for her online workout videos and as the author of The Fat Burn Revolution.
Find her on most social media platforms
IG: JuliaBFit
Twitter: JuliaBFit
Visit Julia’s website and try a week of free workouts at www.juliabuckleyfitness.com
Episode Highlights:
- We discuss why runners need to have resistance training and mobility exercises as part of their weekly routine. This will support their overall running goals
- Julia shares a little tip for runners when stretching…. And you are likely doing it wrong!
- Julia gives her top recommendation of movements that every runner should make part of their daily routine
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Twitter: miken_running
Show notes: runnersresource.ca/12
In this 11th episode of the Runner’s resource Podcast, I discuss why a runner needs to complete resistance training exercises. Resistance training is important for any athlete, at any level. Runners tend to skip these kinds of workouts.
I discuss why runners to should this part of their weekly routine. Lifting weights, body weight exercises or bands will make them a more efficient runner, and have better health outcomes.
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Twitter: miken_running
Show notes: runnersresource.ca/11
In this 10th episode of the Runner’s resource Podcast, I discuss how to create a running training plan. Many runners may not know how to put together a training plan or even how to get started.
In this episode I discuss a 4 step process to help you put together a basic plan to get you started. This will help you to reach a goal while at the same time stay healthy, and stay injury free.
- Step 1: Set a Goal
- Step 2: Create a weekly running schedule
- Step 3: “The Extras”
- Step 4: Find motivation to keep moving
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/10
In this 9th episode of the Runner’s resource Podcast, I discuss running with music. Is it safe to run with music? Are there competitive advantages to running with music, and what do other runners do? I discuss some of the science behind this question, and share fellow runners insight if they run with music or listen to podcasts while running.
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/9
In this 8th episode of the Runner’s resource Podcast, I discuss how to run in the warm weather. Here in North America, the weather is getting hotter which makes this topic a perfect episode to discuss.
Tips discussed today:
- The time of the run
- Sunscreen / hats
- Water
- Clothing
- Pace
- Running on Trails
- Running indoors
What are your favourite summer running tips?
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/8
In this week's episode I tackle the idea of the enjoyment of running. Every single runner views running, and racing a bit differently. Are you a “set a personal best” runner, or a “Chatty Cathy” runner? Everyone is going to be a little different, and you need to find out what works best for you.
In the end, enjoy the journey and have fun doing it!
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IG: miken_running
Twitter: miken_running
Show notes: runnersresource.ca/ep7
In today's episode, we dig into the equipment that every runner needs. This runner could be running trail or roads, all the equipment discussed today is transferrable.
Items discussed:
- Shoes
- Clothing
- Water bottles
- Electrolyte drinks
- Watchs
- Headlamp
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IG: miken_running
Twitter: miken_running
For full episode show notes visit: runnersresource.ca/6
Today, I have my first interview on the Runners Resource Podcast. I interviewed a fellow Canadian, fellow podcaster, and most importantly for today's discussion: fellow trailer runner Adam Lee.
Adam currently resides in Vancouver, British Columbia. Adam fell in love with trail running a few years ago, after moving out West from Ontario and has never looked back.
He writes the Ultrapostie thoughts in my head newsletter which also includes a podcast about trail running. He has trained with expert coaches to succeed in ultra-distance events, and he's taken part in a whole bunch of shorter races. He loves to hike with his wife year-round in the local rainforests and grab a coffee afterwards at a local cafe.
Follow Adam Lee
- Website
- Instragram
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IG: miken_running
Twitter: miken_running
For full episode show notes visit: runnersresource.ca/5
In this 4th episode of the Runner’s resource Podcast, I discuss an introduction to trail running. Trail running is much different than road running. Use today's 5 tips to help guide you to run your best trail race. IG: miken_running Twitter: miken_running For full episode show notes visit: runnersresource.ca/4
In this third episode of the Runner’s Resource Podcast, I delve into the best, and most efficient way to warm up for a race. Warming up for a race is one of the best ways to ensure you run your best race. Many beginner runners may not know how to properly warm up. In this episode we will go through a 4 step process on how every runner should warm up for a race. These lessons can be applied to any runner, at any level and for any race distance.
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IG: miken_running
Twitter: miken_running
For full episode show notes visit: runnersresource.ca/3
In this second episode of the Runner’s resource Podcast, I delve into 3 tips every runner can use to keep motivated. All runners go through different highs and lows in their motivation.
There are times when workouts are easy and there is no struggle to push yourself. There are other times when even getting out of bed can be a struggle. Use these 3 tips when you are losing your motivation. I hope these can help you get back on the right track.
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IG: miken_running
Twitter: miken_running
For full episode show notes visit: runnersresource.ca/2
For the first episode of the Runner’s resource Podcast, I delve into the journey of my running career. I wanted this podcast to be about sharing information I have learned over the many years of running and help you to become a better runner. In this episode I talk about some of the races I have run, my coaches, the running groups I have been part of and a personal glimpse into my background and experience.
I look forward to sharing these weekly episodes with you and interviewing other fellow runners to share their story.
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IG: miken_running
Twitter: miken_running
For full episode show notes visit: runnersresource.ca/ep1