She Decided to Run Her Way: Recent Episodes
Pamela Otero, Certified Running Coach for Women
Are you tired of running in circles with the perfectionist and critical chatter swirling around in your head telling you, “you’re not a ‘real’ runner, you're too slow, you’re not thin and fast like that girl?”
Well, it’s time to shut that chatter out, quit chasing someone else’s pace, and start running perfectly, imperfect as YOU!
If you’re an aspiring female runner who can relate or one who struggles to start because of this negative mental chatter, then tune into She Decided to Run Her Way podcast with your host, certified running coach for over a decade and personal trainer, Pamela Otero.****
Each week she’ll share practical running strategies and mindset shifts to help you let go of the pressure to perform, discover ways to run more, struggle less and make it easy, while embracing your running pace, and learning how to run...your way.
Coach Pamela will encourage you through her weekly episodes to expand your capacity to create enjoyable experiences and adventures with your running, challenge yourself to think beyond performance measures as a determinant of success, and push past your physical and mental limits and dare to try new things.
If you’re a female runner or one in the making, then grab your running shoes and listen in!
In this heartfelt return episode, join me as I share the internal adventure I went on after reaching a significant milestone – turning 50. After years as a dedicated running coach and personal trainer, today’s episode dives into my decision to retire those roles and fully embrace my identity as a Nutritional Therapy Practitioner (NTP), along with my struggle to release a long-held identity and embrace a new chapter in the next phase of my life.
From the challenges of acknowledging the need for change to the ultimate decision to let go, this episode is an honest reflection of me finding clarity and stepping into a future shaped by purpose and passion with the exciting announcement of my new podcast, "Living Free from Chronic Fatigue."
This fresh endeavor is not just a podcast; it's a lifeline for women who, like me, have struggled with chronic fatigue and health issues while trying to prioritize an active lifestyle.
If you'd like to continue hanging out with me over on the new podcast, "Living Free from Chronic Fatigue," CLICK HERE!
Let's Connect!
pamela@pamelaotero.com
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In today’s podcast episode, I’ll be sharing with you 12 common causes of chronic fatigue.
If you're a female runner who’s where I was a few years ago…fed up with feeling poorly, frustrated because you can’t do the physical activities that you used to be able to do and experiencing chronic fatigue that’s really messing with your life, then I feel confident that today’s episode is gonna help you identify where to start, encourage you to ask more questions, and begin to help you find answers to what’s really causing your fatigue.
Join me!
Episodes mentioned:
Episode 77: 3 Types of Fatigue: Are You Struggling to Run Because of Fatigue?
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
Have you noticed that you're gaining weight, you’re losing the strength you had, and you're not feeling confident in your body like you used to? Your unrelenting fatigue and health issues are making your weight pretty darn challenging to manage.
Well, in today’s podcast episode, I share the silly thoughts that flooded my brain recently the moment I saw myself in a photo because of my weight, what shift I’ve made to help me manage those thoughts, and even two years into restoring my body and healing, how I still struggle and how I believe those struggles can help you if you're feeling the same.
I hope you'll join me!
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
How many women do you know who are trying to do what they’ve always done with their running, despite the fact that their health has changed, their energy is dwindling, and they’re really struggling?
Feeling pulled or pushed to keep up with a running group or a running buddy, when inside they know they’re running way too fast, running way too far, and doing too much, while not enjoying it one bit!
Well, that’s exactly what I want to talk about on today’s podcast episode - How to keep running with the same running group or running buddy when your health issues are impacting your running.
In this episode, I offer you both a reminder about your running, as well as some recommendations on how to navigate this.
Mentioned in this episode:
Episode 078: Trying to Run, Feeling Fatigued, and Pretending I Was Just Fine
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
I’m sure you’ve heard of the term oxidative stress, right?
It’s a harmful process that can negatively affect several cellular structures in your body. When it kicks in and there’s an imbalance between free-radical formation and available antioxidants, and your body isn’t able to neutralize them, then these cellular structures get damaged.
Not such a good thing for a runner unless you’re in good health and you have a healthy functioning body that’s able to manage that process.
But what if you’re a runner who’s dealing with fatigue or other health issues - should you still be running and will this “stress” cause more damage to your body?
Well, in today’s episode that’s exactly what I want to talk with you about - running, stress, and inflammation.
So join me today on the podcast as I answer the question, “Is Running a “Good” or “Bad” Stress On the Body?” and I dive deeper into the topic!
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
There’s absolutely no way that I would have been able to continue coaching clients over the years and run races, while secretly struggling behind the scenes with my health issues without this method!
It’s the method I used before I was diagnosed with chronic fatigue and even before I had any energy issues at all. It’s how I’ve run since 2005 and it’s the only way I will ever run.
In today’s episode, I’m going to share with you what this method is and how I use it differently than I did when I started using it back in 2005 to manage my energy and move my body while doing other holistic things in my life and with my nutrition to reduce and reverse my chronic fatigue.
Join me on today’s episode to find out what it is!
My FREE workbook is here to help! Inside you'll find step-by-step instructions on how to calculate YOUR specific numbers discussed in this 3-Part Training Series.
So don't wait any longer! Get instant access to the workbook by going to pamelaotero.com/workbook
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
Today’s episode is the second in a 3-part training series all about the 3 methods that have helped me to manage my energy and fatigue, while still being able to run.
The sole purpose in putting this series together for you is to give you practical tools where YOU’RE in the driver's seat with managing your fatigue and energy, so that your fatigue isn’t managing you!
In this episode I share the 3 biggest benefits of this method:
- You don’t need any equipment like a watch or heart rate monitor to use it.
- It’s a great way to tap into how you physically feel, reconnecting to your body, without focusing so much on metrics or numbers.
- It allows for daily changes in your running based on your energy state that day.
I also explain:
- how I use it alongside heart rate training, which was the method I explained last week.
- how I sometimes throw heart rate training out the window on a run and only use this specific method and why I do that.
- and why this method is best to use if you’re on a beta blocker or if you’re someone with a heart rate that is genetically super low or high, which I also talked about in last week’s episode
Join me to find out what it’s all about!
My FREE workbook is here to help! Inside you'll find step-by-step instructions on how to calculate YOUR specific numbers discussed in this 3-Part Training Series.
So don't wait any longer! Get instant access to the workbook by going to pamelaotero.com/workbook
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
Today’s episode is the first in a 3-part training series all about the 3 methods that have helped me to manage my energy and fatigue, while still being able to run.
I’m pretty confident that the method I’ll be sharing is one you’ve already heard about, but maybe you never considered using or you never really understood.
And that method is…Heart Rate Training.
Now, if you’re someone who does in fact know about Heart Rate Training and you’ve already been using it with your running, I want to encourage you to continue listening because much of what I’ll be sharing, you may not have known.
I’ll be going over 7 key areas to Heart Rate Training so that by the end of this episode you’ll have a comprehensive understanding of it and you can start using it.
My FREE workbook is here to help! Inside you'll find step-by-step instructions on how to calculate YOUR specific numbers discussed in this 3-Part Training Series.
So don't wait any longer! Get instant access to the workbook by going to pamelaotero.com/workbook
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
Today I want to talk with you about the biggest misconception that I think many women are led to believe when it comes to running and chronic fatigue.
But first I want to ask you - what do you think that misconception might be?
- that you’ll have to stop running altogether until you resolve it
- that you’ll need to find another activity to do because you’ll have to hang up your running shoes for good
- that there’s just no way these two things can ever exist together
Well…I’m here to tell you that if any of those things are what you’ve been told…it just ain’t true.
I’m proof of that.
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
Pretty, perfect, and “buttoned up beautifully” takes a lot of work.
And for years I worked so hard to do that. To hold it all together, put a smile on my face, and pretend I was just fine until…my body began to break down and fall apart.
On today’s podcast episode, I’ll share how the compounding effect of extreme stress, in the combination of adrenal exhaustion, chronic reactivated EBV, and an autoimmune disorder finally hit their limits and resulted in chronic fatigue, why I’m not pretending to hold it all together anymore, and how I hope I can help you avoid falling apart if you’re doing the same darn thing.
Join me!
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
Have you ever gone for a run and right out of the gate, maybe 15-20 minutes in you’re struggling to maintain an easy-effort pace? Does your body feel like it’s working 10 times harder than what the numbers on your Garmin are showing?
Or…maybe you went for a long run and you hit a point where your body just couldn’t run anymore? You had to turn around and head back walking because you just couldn’t muster up the energy to run one more mile, much less another minute?
Or possibly you’ve been feeling wiped out and completely exhausted after your regular runs or workouts for the past few months and you need to lay in bed for hours afterward because that’s what it takes to feel better and function for the rest of the day?
If any of these scenarios sound familiar, then it’s highly likely you’re dealing with fatigue.
But what type of fatigue is it exactly?
Well, that’s exactly what I want to talk with you about in today’s podcast episode.
Today I’ll be diving in and explaining 3 different types of fatigue that might be at play with your running, how to know which one you’re dealing with, and what to do about it!
Mentioned in this episode:
Episode 53: My Top 3 Pre-Run Whole-Food Fueling Ideas Based on Popular Diets
Episode 46: My Top 8 “Go-To” Whole Food Fueling Sources During a Run
Episode 37: Quick & Simple Pre-Run Fueling Ideas to Keep You From Feeling Crappy, Sluggish, and Down-Right Fatigued During Your Runs
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
I often get asked as a running coach, “what should I eat, what’s the best fueling strategy, or what should I eat before a run, during a run, or after a run?”
All of which are great questions, because I absolutely think you should have an intentional fueling strategy.
But rarely do I get asked these questions:
- “What should I eat outside of my running that will optimize my running, so I feel better and stronger during my runs?”
- Or even more importantly, “what should I eat when I’m not able to run because of an injury or an illness?”
I really think these questions are much better questions to be asking. And because they’re not being asked, and I really think they should be, I just thought, heck…I guess today I’ll just bring them to your attention.
So in today’s episode, I’ll be talking about how these “better” questions can be answered by taking a Nutritional Therapy approach vs. a “fueling” or “nutrition” approach, as well as why it matters and why I really think you should be focusing on Nutritional Therapy instead of “fueling” or “nutrition.”
Mentioned in this episode:
Episode 071: “Where are Electrolytes and Other Minerals Leaking In Your Life?”
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
The world is really running on caffeine!
Drinking tea and coffee has become one of the most popular traditions today. Around the world, it’s something that’s consumed by almost every single culture and for many, it’s a daily ritual that is truly treasured.
Today I want to offer you a suggestion - making connections. Walk away making some connections with how you’re feeling, what type of coffee or tea you’re consuming, and why you drink it in the first place.
As well as really thinking about unexplained symptoms you might be experiencing that are negatively impacting you and that could also impact your running.
In today’s episode I’ll be sharing 3 things:
- A little background about coffee and tea - some things you may not know.
- Factors you may want to consider when deciding if drinking coffee or tea is beneficial to you or if you should cut back.
- Symptoms you might be experiencing, as well as health conditions you might have, which can be made worse when consuming coffee or tea.
Join me today and I promise - I’m not gonna tell you to give it up altogether. I’ll let you make that decision for yourself after listening to today’s episode.
Let's Connect!
Email me at pamela@pamelaotero.com
Let's Work Together! If you’re a woman who’s interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!
Often times during the colder months, you might cut back on your running and training because well…it’s frickin’ cold outside, and sometimes the roads are iced over and slippery to run on. Plus you may not want to run on the treadmill all Winter long.
So instead of losing all those gains you’ve made during the Fall with your running, adding in snowshoeing in place of one of your long runs or one of your maintenance runs, will help you get outside safely, move your body, and maintain what you’ve already built.
In today’s episode, I’ll share the 4 benefits snowshoeing can provide your running and why I think you should add it to your fitness mix!
Mentioned in this episode:
Episode 028: How to Use the Winter Months to Realign Your Running and Focus on Your Weak Links
Let's Connect!
Email me at pamela@pamelaotero.com
Join me LIVE on Facebook @heycoachpamela
Snag my running resource "Running Made Ridiculously Easy"
Today I wanted to share with you a little “behind-the-scenes” of my most recent accomplishment and how I almost quit…twice.
You see, I set a goal for myself many years ago that by the time I turned 50 I’d do this BIG thing, and as the years kept ticking away and I got closer and closer to turning 50, which I will be early next year, this desire kept tugging at my heart and surfacing in my head.
And as that happened I found myself pushing it away and talking myself out of it because I just didn’t know how I could pull it off with all that I had going on. My brain was constantly directing my thoughts to how hard it would be and all that I didn’t have.
But regardless of those thoughts I still took the leap and I jumped all in!
This is why the intention of today’s episode is to share with you my struggle, explain my reasons for pushing through, and more importantly encourage you to not give up or quit if you’re possibly standing in a place of wanting to.
Join me for this “behind-the-scenes” and find out what my most recent accomplishment was!
Let's Connect!
Email me at pamela@pamelaotero.com
Join me LIVE on Facebook @heycoachpamela
Snag my running resource "Running Made Ridiculously Easy"
Often times I think we get in the habit of thinking things are out of our control when it comes to our time - not having enough for our running and training.
We've gotten used to responding to everyone else's needs before our own. And as a result, we're not where we'd like to be with our running, fitness, weight, body, or health, and we're a little resentful.
Join me today as I dive into the topic of "Asking for What You Need with Your Running" so that you get back your time and the results you want…without being resentful!
Let's Connect!
Email me at pamela@pamelaotero.com
Join me LIVE on Facebook @heycoachpamela
Snag my running resource "Running Made Ridiculously Easy"
You might be surprised to know that even the fittest people, who have the healthiest diet can leak minerals that are essential to their bodies.
Today I’m diving deep into some of the most common symptoms people experience which are signs of mineral deficiencies and mineral imbalances. I’ll also explain 7 areas in your life or things you might be doing that can cause them to leak, as well as offer ideas on how to support getting more of them and holding on to them once you get them!
Let's Connect!
Email me at pamela@pamelaotero.com
Join me LIVE on Facebook @heycoachpamela
Snag my running resource "Running Made Ridiculously Easy"
Today’s episode is simply a little “food for thought.”
I wanted to share with you an idea or a shift in your thinking that you may be craving right now with your running and your fitness.
This idea stems from my ability over the years to overcome my deeply engrained running patterns and beliefs that kept me from having a sustainable running practice that I actually enjoyed.
You might be currently standing and stuck where I once was:
- Consumed with how you look.
- Committed to a training schedule that has you working “all out, all of the time,” because that’s just what you do!
- Criticizing yourself for either missing a run or workout, or not hitting a specific pace that you keep telling yourself you should hit by now!
- Pushing or powering through aggravations, even though you know you have an injury creeping up.
- Feeling so depleted, tired, and exhausted, but you continue to run and workout because operating any other way just doesn’t seem possible.
Well if that’s you, then this episode is 100% meant for you!
Let me just say up front that those thoughts, beliefs, and patterns of training (that I’m all too familiar with) are the quickest way to break down, burn out, and quit altogether.
Let's Connect!
Email me at pamela@pamelaotero.com
Join me LIVE on Facebook @heycoachpamela
Snag my running resource "Running Made Ridiculously Easy"
Today’s episode is all about overstriding - why I think it’s helpful to minimize or prevent it if you’re someone who’s possibly doing it.
If you’ve been running for some time and you think you already know all there is to know about overstriding, I’d like to challenge you to stick around today, because I truly believe you’ll snag at least one new insight from today’s episode because often times, as we go about our running there, are times that we’re either in a different state of mind when we listen to something or at a different stage with our running, and we often hear things differently or need the information when we maybe didn’t need it before.
So if that’s you, I hope you’ll consider hanging with me for a bit today as I share with you:
- what stride length is
- what overstriding is
- why many runners do it
- why you want to minimize or prevent it
- why it’s less common with trail running
- and…ultimately have you walking or running away with an understanding of how this will keep you running strong and staying injury-free.
Let's Connect!
Email me at pamela@pamelaotero.com
Join me LIVE on Facebook @heycoachpamela
Snag my running resource "Running Made Ridiculously Easy"
Do you feel tired, exhausted, and worn out from driving yourself into the ground trying to fit it all in, running and working out in a way that’s based on other people’s expectations of you, not your own?
Agendas and expectations that you adopted without ever asking yourself “why?”
In today’s episode, I want to encourage you to strip away those expectations, and intentionally decide for yourself what you want your running and fitness to be about, so you can get to the heart of what makes you happy.
Let's Connect!
Email me at pamela@pamelaotero.com
Join me LIVE on Facebook @heycoachpamela
Snag my running resource "Running Made Ridiculously Easy"
I hear a lot of talk from women who are in it, they’re doin’ the thing, running, working through their training and many of them keep getting aggravations with their running shoes and their feet, specifically because of bunions, arthritis, achilles tendonitis or strains, and rolling their ankles.
So today I thought it would be helpful to share a few ways you can reduce those sorts of running aggravations by focusing on 3 characteristics of a running shoe that you may not have considered and that can help.
Ways you can make simple adjustments when you're due for your next pair of running shoes or if you’re brand new to running and you’re in the market for your first pair.
Listed below are also previous episodes that will support this topic as well.
Mentioned in this episode:
- Episode #58: What is Overpronation and Why Does it Matter with Your Running?
- Episode #48: How Improved Ankle Mobility Will Help Your Running
- Episode #44: Three Super Simple Actions in Under 10 Minutes That Helps Keep Plantar Fasciitis Away
- Episode #15: 3 Common Foot Injuries Runners Experience & How to Prevent Them
- Episode #4: Keep Your Feet Injury Free by Understanding the Difference Between Trail Running and Road Running Shoes
- Episode #3: Three F’s to Finding the Right Running Shoe
Snag my FREE running resource "Running Made Ridiculously Easy" HERE!
Today’s episode is going to be a game changer for you! You’ll walk away with a better understanding of the Running Interval Method™ and five ways you can modify or adjust it when you come up against any of these situations:
- when you change your goal distance
- when you’re returning to your running after an injury, an interruption in your training, or an illness
- if you decide to switch from road running to trail running
- when you miss one of your long runs during your training or you miss all of your midweek maintenance runs one week, and you want to stay on track with your training schedule
- when you’re feeling stressed, tired, or you find yourself in a funk, and you still want to complete your scheduled run
All of these reasons are meant to offer you the flexibility with your running that I know you need, but also to encourage flexibility with how you thinkabout your running.
Making running accessible, enjoyable, and ridiculously easy to more women around the world is one of my core drivers as a coach, and using the Running Interval Method™ really and truly makes that happen!
Mentioned in this episode:
- Episode 001: Push Through the Pain and Interesting Things Happen
- Episode 054: Trail Running Pros and Cons
Snag my FREE running resource "Running Made Ridiculously Easy" HERE!
In the past 15 years of coaching, most of the runners I’ve come across “thought” that running faster was the end-all-be-all with running and they spent way too much time striving for this. Usually, because they were falsely led by the running masses to “think” that should have been the ultimate goal.
It has been and still is to this day one of the top fears and reasons I see so many women struggle with their running, don’t get started running, or don’t believe they can be a runner - because they’re not fast.
So if you’re one of those women who has been led astray or is being pulled to do what everyone else is doing, striving to run faster, and you’re just not enjoying it, then I really think you’re gonna enjoy today’s episode and find it eye-opening.
My hope is that this episode will be a game changer for you with your running because in my coaching opinion, running faster for most people, should be at the bottom of their list of running priorities.
So today I want to talk with you about 4 areas as it relates to faster running:
- Who should be focusing on it?
- What phase of training it should take place.
- The benefits of faster running.
- The risks of faster running.
And then afterward, you’ll get to decide what you think is best for you and what feels good to you.
Does that sound like a good plan? You deciding for yourself what your running should look like and feel like?
I hope so!
Mentioned in this episode:
- 062: Running Slower Provides 6 Benefits That Faster Running Won’t!
- 036: How to Choose What Running Distance is Right for You
Snag my FREE running resource "Running Made Ridiculously Easy" HERE!
Your glutes are your powerhouse and the largest muscle in your body!
Every time you sit, stand, take a step walking or run, your glutes are the primary muscle group that makes those movements happen - not to mention the important role they play in stabilizing your hips and lower back.
But all too often runners, and possibly you, experience muscular imbalances and overcompensating patterns, because the glutes aren’t directly being strengthened in a way that has them properly “fire” or “turn on.”
This is why in today’s episode I want to chat about getting your glutes to fire, so you have more power during your runs, you create a balanced and efficient running gait, and you reduce or eliminate any overcompensating patterns you just might be creating because they’re not being activated to their full potential.
I’ll also share with you 3 of my “go-to” glute-focused exercises I do weekly. So join me as I get fired up about activating your glutes!
Today I thought I’d lead this episode with an idea - a different angle or perspective on how you might approach creating lasting habits with your running. Making running a part of your life. Something you “just do” on a regular basis.
And this new angle or perspective starts with throwing out the notion of “creating habits,” shifting instead to “creating running routines,” and asking yourself what specific problems those running routines will solve.
Problems like:
- stress
- weight loss
- lack of confidence
- not feeling strong
- feeling isolated
- making yourself a priority
Because in my opinion, knowing the problem you’re trying to solve is the most important step to take before you can create a running routine that’s going to support and solve the problems you have.
Ready to dive in and talk a bit more about this?
I sure as heck hope so! Let's go.
Mentioned in this episode:
Episode 40: What does it take to stay engaged with your running and nutrition, when you know doing those things feels good to you and is good for you?
There’s this misconception that many runners have, that their runs should be “all out,” all of the time. You might be someone who’s been believing that for quite some time. Thinking you’re not running fast enough, you're slow, you need to push harder, and you need to run faster.
Because isn’t that the end-all, be-all with running? To be faster.
Have you bought into this misconception? If so, I want to encourage you to…Stop! Stop trying to run fast and start running slower!
And in today’s podcast episode, I’m going to share with you six benefits that running slower provides, that running faster won’t.
Let’s get to it!
Today’s podcast episode isn’t a conversation anyone really wants to have, but it’s a conversation that must be had. The conversation…how to defend yourself from being attacked while out on a run.
I like to think of myself as a defensive runner, always aware of my surroundings, but I’ll admit that lately, I’ve been a bit complacent and lazy about it until a woman in my hometown was attacked this week. She was stabbed and raped while out walking on a trail that I regularly run.
I know there might be a woman, maybe two, or even you who’s naive to these sorts of things happening, or you're just like me and you’ve become complacent about protecting yourself and keeping self-defense top of mind while you’re out on your runs.
So today I want this episode to be a little reminder to keep self-defense top of mind, share with you three pre-run precautions I think you should take, and four self-defense tools I think every runner should have so that you’re armed with ways to protect yourself as you continue to explore running routes and trails that bring you peace, joy, and improved fitness.
Self-Defense Tools Mentioned in the Episode:
- Black Cat Knuckles
- “She’s Birdie” Safety Alarm
- Handheld Pepper Spray
- Self-Defense Baton/Stick
In today’s episode, I want to talk with you about resistance - a different type of resistance.
I think most often when resistance is discussed within the running community, it’s more about the resistance you might feel when your running starts to feel harder as your mileage increases or an increase in discomfort as you strive to run faster.
Although that type of resistance is totally real and something many runners, both new and experienced encounter, today I want to talk about another type of resistance that I don’t think many runners, or coaches for that matter, acknowledge or consider when training and running.
You might be experiencing resistance right now with your running.
Maybe you’re:
- Pace is getting slower, instead of faster
- Struggling to complete a certain mileage when you’ve run that distance many times before
- Feeling wiped out and depleted after a run, when you normally would feel energized
- Having aches and pains resurface, when they haven’t bothered you for months
These examples, in my experience, are signs or symptoms of resistance you’re running up against caused by other underlying issues that you’re possibly not considering because you’re looking at your running in isolation from the rest of your life.
And that’s what I want to talk about today, so join me!
Mentioned in today’s episode:
- Episode 33: Running and Chronic Back Pain: 4 Solutions to Reduce or Eliminate It Altogether
Today I wanted to share with you 4 things I wish I had done differently when I was brand-spankin' new to running to help fast-track you forward, alleviate some of your struggles, encourage you to go against societal norms with your running and find a way that feels good for you.
As a coach now for almost 15 years I’ve learned a lot as a runner and a coach. If I can help fast-track you toward accomplishing your desired distances or any of the goals you have your eyes set on, then you better believe I’m gonna do that!
Join me today as I share the "4 Things I Wish I Did When I Was Brand New to Running!"
Mentioned in the episode:
- Episode 001: Push Through the Pain and Interesting Things Happen
- Episode 026: 5 Reasons You Should Start Walking During Your Runs, Instead of Apologizing for it!
- Episode 052: How to Preserve Your Mental energy, Create a Positive Emotional Experience, and Build an Injury-Resistant Body with Your Running
If you’re new to running, today's topic here on the podcast is something I think you should know. And if you’re not new to running, this topic could be the missing puzzle piece to solving your hip and knee aggravations.
Over the years of coaching, I’ve talked to many runners who have been running for some time and I find it quite surprising how many of them know very little about their foot mechanics and overpronation, which is exactly why I want to chat with you about it today.
So join me as we dive into what overpronation is and why it matters to your running!
Thanks for being a loyal listener! I wanted to give you a quick update and let you. know I'm not MIA. I'll be up and running with you next week.
Do you remember when running used to be fun? When we weren't so serious about it. We didn’t worry about our mile splits, our finish times, or what other people thought about our running. We just had fun running.
Well, today that’s what I want to talk about - bringing fun back into your runs and 7 reasons I think this specific type of run will help you do that!
If you’re someone who’s:
- getting bored with your running
- getting too serious with your training and you’re not really enjoying it like you used to.
- been running for a bit and you’d like to gently introduce some faster running into your training, but you really have no desire to hit the track and do those intense speed sessions.
Then stick around, as I tell you about a type of run you just might like to try, and who knows, you might have a little fun doing it too!
I often get asked, “How can I be successful at running?”And my first response is, “Well...define success for me?” because success means something different to each of us.
You might be someone who doesn’t feel successful with your running. You’re frustrated with yourself because what running looks like for everyone else, at least in how you’re perceiving it, is not at all your experience with running, and that leaves you feeling frustrated.
Well, today I want to share with you three things I’ve found all successful runners do, coming from my experience as a coach and with my clients.
These three things are actually pretty simple and straightforward, although I do think many aspiring runners think it’s way more complicated than it really is.
Let's jump into these 3 things!
Today I want to chat with you a little bit about trail running, specifically the pros and cons, but also how it can make you a stronger runner in general, as well as improve your running on the road.
If you’re someone who’s currently feeling or experiencing:
- boredom with your running
- stress or strain in your hamstrings from overstriding
- aggravations with your knees and back from the impact of running on the road
- hitting a plateau with your pace
Then stick around because what I’m going to share in this episode, is sure to help you in each of those areas.
Now let’s dive into the pros and cons to trail running!
Mentioned in the episode:
- Episode 004: Keep Your Feet Injury Free by Understanding the Difference Between Trail Running and Road Running Shoes
- Join me for Coaching Over Coffee with Pamela on Facebook @heycoachpamelaon Thursdays at 6:30 am PST
- Email me at pamela@pamelaotero.com
In today’s episode I’ll be sharing with you 3 Pre-Run Whole-Food Fueling Ideas Based on Popular Diets or ways of eating, specifically Whole 30, Paleo, Keto, and Vegan.
Additionally, I’ll be chatting with you about:
- Benefits to eating prior to a run.
- Considerations based on mileage, time, and/or intensity.
- Symptoms or issues related to not eating prior to a run.
- Other potential causes of these symptoms.
Let’s dive in!
Here is the link to Episode 046: My Top 8 “Go-To” Whole Food Fueling Sources During a Run that I mentioned today.
In today’s podcast episode I want to share with you my comprehensive training approach that I use with my clients and myself to help overcome two of the biggest problems I’ve found runners struggle with - consistencyandcompleting what they start - whether that be a specific goal distance or a goal race.
If you’re anyone like me or any of my clients, you too might be struggling with these same problems and if that’s the case, just know you’re not alone!
There are four elements to my Wholeistic Approach™ to running and training that are always built into my training plans and they have the sole purpose and benefit of:
- preserving your mental energy during your training
- creating a positive emotional experience with your running
- building an injury-resistant body
…so that running can be an enjoyable activity that you choose to do long-term and will support your success in being consistent and completing what you start!
Here are the podcast episodes I referred to during this episode:
- Episode 002: 5 Myths Runners Believe About the Running Interval Method and Why They’re Mistaken
- Episode 026: 5 Reasons You Should Start Walking During Your Runs, Instead of Apologizing for It!
- Episode 023: 5 Reasons Indoor Cycling Can Help You Become a Stronger Runner
- Episode 018: Four Reasons Yin or Restorative Yoga Should Be Part of Your Weekly Running Regimen
In today’s quick tip episode I’m sharing all the benefits of uphill running and how you can create more power, energy, explosiveness, and confidence with your running!
Here’s what I’ll be covering in the episode:
- who should be doing this type of workout
- when it’s best to do them
- what the benefits are
- things to consider when performing them
- how to actually do them
I hope you'll join me!
You might be thinking this episode is going to be all about safe running practices - looking both ways before running across an intersection or always looking to see if there's someone in the parked car backing out before you run past it.
Well if that's what you were thinking, you'd be mistaken, although they are great tips that every runner should follow.
In today’s podcast episode I’ll explain the significance between parked cars and running, especially if you’re struggling to get started or you've wanted to get back at it, but you're standing still with the fear of how uncomfortable it's going to be when you do start!
In all my years of running, prior to becoming a coach, not one person ever talked with me about strengthening my breath, much less how a balloon could help me do that.
After years of working on strengthening mine and knowing first-hand how valuable it is to your running, whether you’re just getting started or you’ve been running for some time, I wanted to talk with you about it.
Have you ever gone out for a run and experienced discomfort with your breathing as you were running? Maybe initially at the start of your run or even throughout the entire run? Maybe because you started out too fast or because you were trying to run at a pace that was difficult to maintain?
Or maybe you were doing some speed work or hill repeats that required you to increase your effort and intensity creating that feeling of needing to “catch your breath” or feeling like your breathing is loud and out of control?
If so, you’re not alone. I’m the queen of loud breathing.
Every single run I go out on my breathing takes some time to find it’s groove, for my body to warm up, and for me to relax into my run. Unless I’m pedaling like a maniac on my Spin bike or running the trails where I live, which during those moments…it stays loud and labored.
So hang with me for a bit today as I share with you three things that will help you become a more efficient runner:
- understanding your breath
- being aware of your breath
- strengthening your breath
And at the end I think you’ll be thinking:
- “Huh….I didn’t know that was why I was breathing so hard?”
- “Hmmm…that’s pretty interesting.”
- “That’s pretty cool, I think I’ll give that a try next time I’m decorating for my kids birthday party with balloons.”
Let’s dive in!
I’ve got a quick training tip for you today!
If you’re someone who’s prone to rolling your ankles, you’ve had previous foot injuries, or you want to prevent getting injured in the first place, you don’t want to skip this quick training tip episode.
In today’s podcast episode I’ll be explaining three things about an area of your body that is often overlooked - your ankles.
Yah...they're not sexy, but boy are they critical to your running success.
Here are the three things I’ll quickly share with you today:
- Why runners often have poor ankle mobility.
- How mobility impacts your flexibility and your stability.
- What simple exercises you can do to improve it.
Ready to dive into all things ankles? I hope so.
Let’s get to it!
Today I’m talking about focusing on the MVP with your running and I’m not talking about the popular trophy given out to that one person on the team who’s made the most contributions both on and off the field. Nope…I’m talking about your Minimal Viable Product!
Now I hope I haven’t confused you even more, possibly prompting you to almost hit that pause button on your podcast player and shut me down for today because this concept, and what you know about it, has nothing to do with running and everything to do with business.
Well...hang with me for a bit today because I can guarantee you that in today’s podcast episode this Minimal Viable Product totally can be applied to you getting started with your running or getting back to your running if you’ve had an interruption for one reason or another.
Grab those earbuds and take me with you for just a bit today and I’ll explain exactly what I mean!
In today’s episode, I share 8 of my “go-to” fueling sources that I personally use during my runs. Depending on the length and the intensity of your run, a few of them will be better suited than others for that, but regardless, all of them are quick, convenient, healthy, and inexpensive fueling options.
They’re also more nutrient-dense than pre-engineered fueling options and they offer a bigger bang for your buck, cleaner sources and higher amounts of vitamins and minerals, and they taste pretty darn good.
Listen in and snag some new ideas for your runs!
Why is it that some people, existing runners and aspiring ones, think that just because a race or running distance is “thought” to be challenging, it actually needsto be challenging?
They decide ahead of time that the only experience they can have with that race or running distance is one that’s HARD.
Do you do this? Are your immediate thoughts about what you want to accomplish with your running only focused on how it’s going to be hard?
If the answer is “yes” that’s totally okay. It’s exactly why I want to talk about this with you in today’s podcast episode.
Because…it doesn’t have to be.
Today I’ll be sharing a quick training tip that’s going to help if you’re just getting started with your running or you’re running is already underway.
Quite often I hear runners complaining about their feet aching, hurting, or feeling downright cranky. And although they’re pretty good with stretching their quads and hamstrings after a run, they often forget to give their feet just as much attention…or any attention at all.
So if you’re not already stretching your feet, after this episode, I hope you’ll understand why you need to start and how it’s gonna keep you running and keep you upright!
Getting started involves three super simple actions, that will take you less than 10 minutes.
If you’re seeking consistency with your running and you're tired of starting, stopping, and starting all over again it could be because you're doing one or both of these two things.
In today's podcast episode I share with you what they are, why you should stop doing them, and what you can do instead.
Listen in!
I don’t have time. I’m so busy. There’s no way I’ll get it all done? I think I’ll just skip my run so I can get straight to work.
If you struggle with finding time to run, work out, train for that race - stuck in the busyness, the stress, and the mindset of not having enough time - I really want you to listen in today.
Because the people you see that are running, are working out, are making their health and fitness a priority, not to mention losing weight and eating clean, they’re choosing to do two things, while also being busy.
Two things that are simple and easy.
That’s what I’ll be talking about in today’s podcast episode.
One of the benefits of running is that you can pretty much do it anywhere and it’s relatively inexpensive to get started with - a low-barrier to entry, at least when it comes to the gear you need.
You don’t need a gym membership to do it, you can walk right outside your door and bam…go for a run. It’s an activity you can enjoy year round - summer, spring, fall and winter.
But when it comes to running gear, there’s one item I find so many new runners either neglect to consider or invest in or know nothing about.
And that’s ...proper running socks.
Doesn't sound too exciting, right!?!
Well, ff you’re a newer runner joining me today, this conversation is truly a MUST listen to. I know it’s not the most exciting thing to discuss, but it’s definitely something that can directly impact your enjoyment of running and what will help keep you running.
In today’s episode I’ll be going over four considerations I’d like you to make when it comes to running and the socks you’re using:
- the heel counter and heel collar of your running shoes
- the material your running socks are made up of
- the lengths of socks and the types of running you’re doing
- the thickness of the socks and the times of year you’re running
All of these considerations are going to ensure you don’t get blisters on your runs and reduce the number of times you have to start and stop during your runs.
So join me!
In today’s episode I’m going to be talking about “What it takes to stay engaged with your running and nutrition when you know doing those things feels goodto you and is goodfor you?”
And when I say “engaged,” I’m not talking about being consistent. Those are two different things in my opinion!
The reason I wanted to talk with you about this today is because one of my clients, Julianna, asked me this exact question this past week and I thought it was just brilliant.
The other reason I wanted to chat with you about this is because I often find aspiring female runners getting swept away with all the tactical and practical running steps when getting started - the shoes, the gear, the training schedules, the distance, the race, their pace, which all of those are important steps, but the reason I think this question matters so much and was so brilliant is because jumping right in with all the “doing,” all the actions, all the literal steps with your training or healthy eating FIRST, without considering this question, is where these aspiring runners later hit roadblocks and obstacles with their running and nutrition, or quit all together.
I don’t want that for you and I know you don’t want that for yourself.
So stick around and join me for today’s podcast episode!
Running is just a tool, a vehicle, an activity that gets you to something else. This “something else” is what I call the ripple effect - what every runner is after.
It’s not the running, but what running creates that people are really seeking.
This ripple effect can be weight loss, building strength, completing a distance you’ve never completed before, feeling more confident, creating life-long friendships, staying sober, managing the stress of going through a divorce, finding moments of peace when your surrounded by chaos and stress, making time for you and you alone or challenging yourself to run a race or a distance just to see if you can.
In today’s episode I talk about why it’s important to start operating from a place of messy, why you should stop striving for pretty, perfect and polished with your running, and how to create this ripple effect.
What if I told you there’s a way to get more results with your running, your workouts, and your eating, without taking more action and doing more. What if you could get better results with either the same action or even taking less action.
Sounds appealing right?
Well it’s absolutely possible and in today’s episode that’s exactly what I’m going to be chatting with you about. I’ll be sharing three shifts or adjustments you can make with the actions you’re currently taking or with the actions you’re wanting to start taking, that can help you achieve more results with your health & fitness.
These are the three shifts I’ll be suggesting:
- Stop doing things that aren’t getting you results.
- Challenge yourself to do things in less time.
- Start doing less each week, until you have room for more.
Join me!
Whenever I talk with clients about how their training is going, how their runs have been feeling, and what their energy has been, there’s almost always a conversation about feeling fatigued, sluggish, and having little to no power during some of their runs.
More often than not, my very first question is this…”Did you eat anything prior to your run?”
Which is why, in today’s episode, I’m talking with you about fueling before a run: when you should eat, or not, why it’s important, and what are some quick & simple pre-run fueling ideas you can whip up and have ready to go, so the next time you’re rushed to get out the door for your run, you’ve already dialed in your “go-to’s” and you’re almost 100% guaranteed to avoid those crappy experiences during your runs.
I want to let you in on a little secret (although I don’t think it should be one).
You don’t have to start with running a 5k just because you’re new to running. You can start anywhere you darn right please. Whatever your desired running distance is, you can start there!
You might be thinking, “even if I want to run a marathon? Really!?!”
Yes…really.
I’ve coached many women over my 14 plus years of coaching who were starting from scratch and just because they were brand spankin’ new to running it didn’t mean they had to start with first completing a 5k.
And that’s exactly what I’ll be chatting with you about in today’s episode, along with offering you 5 bits of coaching advice to help you choose what running distance is right for you!
As a mom of two teenagers I often find myself looking back and remembering the days when they were ridiculously little and so damn cute. If you’re a mom with older kids now, you know exactly what I mean.
And if I’m honest, really honest with you, when I look back on those times, remembering their little-ness and sweetness I also remember lots of moments of guilt.
I spent years feeling guilty about my running and fitness, but… I did it anyway.
That’s what I want to talk about in today’s episode - guilt.
Making time for yourself, your runs, your fitness, and your health and feeling guilty about it when it comes to your kids, your spouse, and your career.
And in this episode I talk about why I'm grateful for feeling guilty and doing it anyway, why I think you’re focusing on the wrong things, and how you can look at it through a different lens.
Training and running doesn't just apply to moving your body. It also applies to moving your mind.
I thought of that concept a few weeks back as I was struggling and frustrated. I was having a conversation with myself about why I keep repeating certain patterns or doing things that don’t move me in the direction I want to go.
And what was even more frustrating in that moment was that I was completely aware of it. I knew exactly what I was doing... or not doing.
Have you ever been there? Fully aware of the decisions you’re making, and knowing you shouldn’t do them, but you still make them anyway.
You might be reading this right now and you're frustrated with yourself because you too keep repeating patterns or doing things that are literally keeping you stuck in either the body you don’t feel good in or keep you standing in place, looking around at everyone else who is making progress and moving forward with their running and fitness.
If that's you, stick around for today’s episode, as that’s exactly what I’ll be talking about, along with why we need to start thinking about moving our mind, not just our bodies!
Today I'm talking about chronic back pain and running. Ooooh sounds like fun stuff right?
Well if you’re someone who has experienced chronic back pain or you're currently living with it and you’re finding running downright difficult to do, you know there’s no fun in that, which is why I’ve put together today’s podcast episode and I’ve put it together especially for you.
The main reason I wanted to talk with you about this, is that many people think they can’t continue running or become a runner if they have chronic back pain. Oftentimes doctors will tell you running is out altogether and if that’s you, then today I want to encourage you and share with you solutions to make running possible for you.
Because it can be.
I’m an example of a runner who consistently runs, while experiencing this sort of chronic pain and I’ve helped clients of mine keep running too.
When it comes to running, countless women I’ve talked to and continue to talk with struggle with feelings of fear as they begin their running journey.
Fear of so many things.
Fear of being last in a race, not being able to complete the distance she sets out to train for, being too slow, having to take walk breaks. Fear of not fitting in because she doesn’t “look” like the runner she thinks she needs to look like.
Well…I too have been fearful of all those things at one point or another. And even to this day, these sneaky feelings of fear creep up on me, now and again.
And in today’s episode I’m going to talk with you about the two reasons I believe we’re stopped by fear and how I’d suggest you break free from it with your running.
As a running coach and personal trainer I’m confident that I know what you need, but that doesn't necessarily mean that’s what you want.
Which is why in today’s episode I’m turning the podcast mic around, encouraging you to let me know if I’m on the right track with the coaching plan I prepared for you in 2022, and finding out if there are other areas you might be struggling, confused, or navigating, that I can help you with.
I hear it all the time. “I hate running on the treadmill. It’s so dang boring!”
Well you might hate it and it just might be boring, but what if I told you there were quite a long list of benefits it can offer you and your running that you might not be considering or you just might be under-appreciating.
In today’s episode I want to chat with you about 8 great benefits to having access to a treadmill if you’re brand spankin’ new to running or you’ve been running for sometime. I’ve also provided you with a couple great treadmill workouts (pamelaotero,com/treadmill) that I’ve used for over 20 years (no joke!), that I think will help benefit you and your running whether you’re new to running, returning after an interruption, or you’re currently running and you want to incorporate some speed and hill workouts into your weekly training regimen.
Snag it by going to pamelaotero.com/treadmill
Are you tired of all the things you need to “DO” to achieve your running and fitness goals?
In today's episode I’m talking about how you can take a different approach to getting what you want by flipping the script, sorta speak, and applying a framework that I’ve used and found to help me be successful.
As you approach the new year and new aspirations, let's throw your “to-DO” list out the window and start a different way.
I’m not sure if you fall into this category or not, but many runners often find it more challenging to run during the winter months. The temperatures drop, it’s colder outside, the mornings are darker, and depending on where you live the roads and trails become covered with snow.
If that’s you and you really struggle to get up and out the door, just know you’re not alone.
In today’s episode I’m going to share with you how to shift your running during this time and quite possibly even learn to love training over the winter months…like me!
Do you ever find yourself holding it all together? On the verge of breaking down, but still powering through? Going through the motions with your weekly running, training, and life…even though you’re completely exhausted and downright spent?
In today’s episode I’ll be pulling back the curtains and sharing with you why I stopped running (for a bit), why I didn’t complete that 50k race I was training for, and why I was forced to rest!
If you’re anyone like me, you’re probably managing motherhood in all the many different ways that it can look, managing a career, possibly caregiving for a parent or family member, and oh yahhhh…that long list of a hundred other things too!
And I’m gonna bet, if you’re really honest with yourself, even if you don’t outwardly admit it, you’re just one training run, one workout, one more responsibility or to-do item away from completely falling apart.
If that’s the case for you, and even if it’s not, I hope you’ll stick around and listen in because I know you or someone you know needs to hear this today.
What’s wrong with walking? Why do so many runners apologize for taking walk breaks during their runs?
In today’s episode I’ll discuss five benefits to walking during your runs, along with two actions you should take immediately to help you stop apologizing for it (if you are), so that you can start running your way and enjoying it!
Next to running shoes, hydration systems is the second most commonly asked question I get from aspiring female runners. They want to know which one I recommend they get. And my response is always, “it all depends.” Because it does.
It depends on your distance, it depends on your fueling strategy, and it depends on what feels comfortable for you. Regardless, hydration systems are a must for all runners, both during training runs and during races, if you choose to participate in one.
In today’s episode I’m going to cover the pros and cons of three types of hydration systems and how to decide which one is best for you and your desired running distance.
Have you ever been out on a run and your calf tightens up preventing you from taking another step? Or even worse, in the middle of the night your toes spontaneously curl in a weird disjointed position causing you to reach down, rub the heck out of them and try to get them to straighten out?
Well, if that’s you, you’re going to love today’s episode, which is all about understanding why muscle cramping happens and how you can reduce or prevent them from happening in the first place.
I’ve been a cyclist now for almost 30 years and the reason I originally got into it was because I got injured running. In order to stay active and fit I started taking Spin® classes 2-3 times a week while I was out of commission with my running and trying to heal.
For those of you listening in that have always been curious about cycling, how it can benefit your running, and if you should add it to your weekly routine - you’re in luck.
In today’s episode I’ll be sharing with you 5 reasons I believe indoor and outdoor cycling can help you become a stronger runner. And who doesn’t want to get stronger with their running, right?!
Well...let’s dive in!
As in-person running events are starting to open up, some of you might be considering signing up for one here in the near future, which I really hope you do. I personally love the energy of races and get so inspired being surrounded by other runners who are like-minded, like-focused, and encouraging.
So in the spirit and excitement of races coming back, I wanted to ensure you’re setting yourself up for success, both physically and mentally, when you step up to the starting line, which is why I wanted to talk with you about goal race research.
In today’s episode I’ll be sharing nine questions you’ll want to ask and gather answers to before you sign up and start training for your next goal race!
During my training runs, in preparation for my first 50k ultramarathon, I’ve started to get more and more uncomfortable with the distance. And in order to get through those tough runs, primarily because of the distance, I’ve found myself thinking of ways I could make the experience bearable and easier.
I started asking myself Tim Ferriss’s question, “If this were easy, what would it look like?”
And that’s the exact same question I’d love for you to ask yourself when you find your runs feeling a bit unpleasant, becoming more tough because you’re working outside your comfort zone, and lacking ease.
Which is why, in today’s episode, I wanted to talk with you about Three Simple Ways to Make Your Runs Easy.
Please understand that although I’m all about making things easy, I’m also about creating opportunities for growth and encouraging you to run outside your comfort zone now and again, so you can discover more of who you are and more of what you’re capable of.
Because you are capable of way more than you give yourself credit.
And to help you navigate those moments of discomfort as you uncover and discover more of who you are I created these three simple suggestions.
Are you new to running or you’ve been running for sometime, but quite often when you grab your running shoes and head out the door for a run, it always seems like you get these stomach pains or cramping, or even worse, you find yourself panicking, scanning your running route for either a bathroom, a porta potty, or a bush to hop behind because nature is calling and it sure as heck doesn’t have time for you to finish your run first.
Well, if that’s you or you’re someone that worries about that happening, then I know you’re going to find this episode pretty darn helpful.
In today’s episode I want to chat with you about my Five Tips to Reduce Digestive Distress on Your Runs and hopefully avoid them all together.
Have you ever noticed the number of people constantly posting screenshots of their running stats on Strava or on social media with how fast they ran or how hard they worked out, bragging about running every single day, leaving you wondering if that’s what you’re supposed to be doing too?
Well...those folks may be crushing it now, but I’m not so sure they’ll be crushing it for long. They just might end up sidelined from stress fractures, broken down from muscle strains, or burnt out mentally and emotionally, struggling to sustain that level of running all of the time.
In this week’s episode I’ll be explain what happens when you’re always “running in the red” and why you may want to reconsider that approach.
As an aspiring runner or existing one, building resistance to injury should be a top priority. In today’s episode I’m going to share with you why Yin Yoga or Restorative Yoga can help you do just that.
As I’m sure you’re well aware, running is a high impact activity. It naturally places stress on the body. Even for the strongest and most fit runner. So allowing time for your body and mind to rest, recover, and heal is critical.
Giving yourself the necessary time to do this will allow your body to adapt to your current training workload, whatever mileage or intensity that might be, so that you actually can receive the fitness gains you're working so hard to achieve.
My hope is that after listening to today's episode you'll incorporate Yin or Restorative Yoga into your weekly running regimen.
There will be roadblocks, detours, bumps, and potholes along the way. You can do your best to map everything out and get started moving forward with your running, whether it’s training for a goal race or a goal distance, but inevitably something will happen that will throw you off track.
In today’s episode, I want to talk with you about the ONE thing that I’ve discovered over the years of coaching and with my own running, that has helped me navigate those roadblocks and detours, as well helped me continue running and enjoying it.
Growing up I wish my coaches had talked with me about this ONE thing, which is why I’m sharing it with you today.
Are you struggling with motivation and lacking the energy or excitement to get started? Are you waiting for motivation to show up at your doorstep and pull you up and out the door for your run?
Well, in today’s episode I want to share with you 5 simple steps that create a domino effect to moving you from the comforts of your covers to lacing up and stepping out the door.
Let’s stop waiting for motivation and start creating it, so that you can start running toward your goals and expand your capacity for more!
In today’s episode I want to chat with you about 3 common foot injuries runners experience, why they happen, and what specific exercises you can do weekly as a post-run foot health routine, so that you can prevent them from happening, but also so that you can rehab them if you’re experiencing one of them.
In today’s episode, part three of my three part series “Flipping the Script with Your Running Approach” I want to chat with you about why it’s necessary to step back before you step up with your running.
When I say “step back” I’m not saying “stepping down” with your running and training, although you can totally do that and I believe it’s 100% acceptable and encouraged. What I mean by “stepping back” is looking at your life before you create your training schedule or “stepping back” and reflecting on what worked, what didn’t and why that might be, so that you will begin to be more intentional with your planning and training, and you will set yourself up for success with any training plan you create down the road.
In today’s episode I want to chat with you about slowing down to speed up in part two of my three part series “Flipping the Script with Your Running Approach.”
So many runners I meet are eager to run faster, have quicker mile splits, and speed up to that finish line when they haven’t yet mastered three fundamental elements with their running.
Today I want to explain these three fundamental running elements, why you should master them first, by slowing down, so that if and when you want to speed up later, you’ve built a solid foundation from which to work from.
In today’s episode I want to share with you Part One of a Three Part Series all about “Flipping the Script with Your Running Approach.”
I’ll explain why the “More is More” running approach and mentality will lead to break down, burn out or boredom, and why you just might want to adopt the “Less is More” running approach and how it will make you a smarter and stronger runner.
Have you ever noticed that the finish line is always moving? Whether it’s a finish line you cross at an organized race or one you cross when completing your goal distance on your own, independent from any race.
If you’re not new to running, I’m sure you’ve crossed many finish lines in your running days and you’ve found that there’s always another one waving at you up ahead. Right?
In this episode I want to discuss how we can create new finish lines with our running and know that they don’t always have to be literal ones. They can be ones you set in your mind around consistency with your running or around creating ease with your running.
Most runners I surround myself with are constantly discovering how to up-level, adjust, and evaluate what they can do differently the next time around. That’s the cool thing about deciding to run your way; you get to decide what’s next, you get to decide what it will look like, and what you’ll do differently the next time around. You get to decide what worked, what didn’t, and hopefully determine why.
After listening to this episode I hope you’ll walk away with a new perspective on finish lines and start thinking about what finish line you’re going to create for yourself with your running and know that when you cross it, because I know you will, you can always create a new one and a new one after that.
One finish line doesn’t determine your capabilities, your worth or the whole dang thing with your running!
When the discussion of stretching comes up with runners, both novice and experienced, the common responses I get are, “I know, I know...I need to stretch more, but I just don’t have time” or “I don’t know what to do, when.”
Well, in this episode, I’m going to explain how to create a simple pre-run and post-run stretching routine that can be done in less than 10 minutes, even 5 minutes if you're focused, why you should start making it a part of your training, and what exactly you should do, so that you’re efficient in targeting as many running muscle groups at once.
I know you’re stretched for time, so keeping it simple and impactful is what you can expect from today’s episode.
If you’ve been running for sometime or haven’t yet started, you might have some beliefs about who a runner is and who a runner isn’t. Specific qualities or characteristics you think they “all” have and why you haven’t yet completed that requirement.
In today’s episode I want to share with you:
- Why so many people are steering clear of running.
- Why you might want to look at your running differently.
- Who you might “think” runners are.
- Why “fast” just might be ruining the fun.
As the late author and speaker Wayne Dyer once said, “If you change the way you look at things, the things you look at change.”
Do you find yourself frustrated with reaching your running goals? You’re motivated and pumped up when you get started, after downloading that free running schedule from the internet. Then along the training journey, somewhere around 3 to 4 weeks in, you begin to fall flat, struggle, or even stop.
In this episode I’ll share 6 reasons why that free online running schedule just might be responsible for many of those struggles and the reason you stop. Why they miss the mark and are not setting you up for success!
Throughout your running journey there will be times in your life where running will take more or less of a priority. The demands of work and family will influence where your energy needs to be directed and what your capacity is to focus on it.
That’s the beauty of running. You get to decide what it will look like and what you’re willing to give to it at different points along your running path.
In this episode I’ll be talking about identifying your internal running seasons, how they’re different from what we know and understand to be the “four” seasons (Winter, Spring, Summer and Fall), and why it’s important to set aside time regularly to assess, reassess and determine what internal running season you’re currently in, so that you’re able to strategically align your training plan to your internal running season, prevent burn out, inconsistency, and setting unrealistic expectations, that could cause you to struggle or get sidelined.
Relationships are a part of every aspect of our lives. We’re in “relationship” with our work, our kids, our significant other, our friends. Everywhere we turn, there’s a relationship we’re involved in. Some are good, others...not so much.
But have you ever stopped to notice the relationship you have with your running? Do you ever feel frustrated with why you can’t seem to stay motivated to get your weekly runs in? Why you struggle to complete what you start?
In this episode I’ll discuss why we need to examine our relationship with running just like we do with all the many people in our lives and how to discover ways to make adjustments with it, so that we look forward to showing up to meet our runs every week and create a much more enjoyable experience with it.
Why does running feel so hard or often feels like a struggle? Could it be that you're expending way too much energy chasing someone else’s pace instead of embracing your own?
In this episode I’ll talk about the all too common “pull” many runners experience to run too fast, do too much or go too far, too soon, that keeps them struggling and making their running harder than it needs to be, how to “run with the girl you brung,” and 4 simple strategies to make that happen!
Are you a runner that wears your running shoes on both the road and the trail? Or someone that loves trail running and hiking and figures, heck...I’ll just use my trail shoes to run in on my lunch hour in the city?
Well, in today’s episode I’m going to explain why you just might not want to do that, along with a few other trail running shoe tips if you’re brand new to trail running or interested in learning a bit more about it.
“What running shoe do you recommend?” That’s the number one question I get asked by runners starting out or who’ve been running for some time. My answer: The one that’s best for you. In this episode I’ll discuss the Three F’s any new or experienced runner should consider before buying a pair of running shoes, so that they get started right and reduce the risk of injuries down the road.
In this episode I will happily debunk the “5 Myths Runners Believe About the Running Interval Method and Why They’re Mistaken," explain how adopting this unconventional “way” of running can prove to get you running more, struggling less, and making it easier, while reducing running injuries and get you running faster and further for a lifetime.
We live in a society addicted to performance, pressure and the “no pain, no gain” mentality. In this episode I’ll share three interesting things that happened when I pushed through the pain with my running, how that experience led me to find a new way to run that worked for me, and why I created the podcast that you’re listening to today.