Run Girl Radio: Recent Episodes
W!ZARD Studios
This is for all ladies who want some fun & educational real talk on all things running! Get ready to experience a multitude of aha moments, step into your freshest running mindset, and enjoy lots of laugh along the way as we answer some of the biggest questions us women have in the running game. Whether you are new to running, returning back to running after a pause, or have been running all your life we guarantee you will gain great perspective & knowledge here with us. Leave feeling connected, inspired, more knowledgeable and set for the next step in your running journey. Hosted by Holly.
For all my ladies who want to feel in control and prepared on their runs! I guarantee some of these small items you hadn't considered putting in your pocket or taking in your running belt before now! Some of them for me are non negotiable items and others I chop and change depending on the run and season. Links mentioned in this episode:
Amazon water run belt I use
lululemon running belts
Hydrapak lightweight water bottle
Please share this episode with your running friend who you know would benefit from this tip top tip! I’d love to know you 🙌 shoot me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices
In a perfect world, we would run a race or long runs with even splits. That means that each mile or km is exactly the same speed as the next. This episode will explain how a negative split can help our performance, how to practice it in training, & tools to implement and use it to our advantage & finish feeling strong on race day!
🙌 send me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already, follow us at @accelstrengthconditioning
Tools: Negative split calculator Learn more about your ad choices. Visit megaphone.fm/adchoices
Okay did you ever learn to stretch. Yes, me too! Now think of that one stretch you’d do pre run…now listen to this episode and message me what kind of stretch you’ll do INSTEAD when you stretch before or after your next run session! I’m here to take the big heebie jeebies out of the science behind this topic. Yes you’ll leave knowing some very scientific info & findings from reputable studies.
Stick with us and learn the 4 types of common stretching methods.
Learn how and why to implement each and which are best for you!
PASS ON THE KNOWLEDGE over dinner to your family, with your friends, and best yet with your running buddy or community group!
Dive on in if you’re excited to learn something new that’ll blow your mind!
Here’s a great post of pre run stretches you can start doing and save to your phone for your next session!
Follow @accelstrengthconditioning on Instagram for more juicy topics & info!
Cited Studies:
Miller J. M. (2020). Acute effects of static stretching on Wingate testing in men. The Journal of sports medicine and physical fitness, 60(7), 974–978. https://doi.org/10.23736/S0022-4707.20.10349-9
Opplert, J., & Babault, N. (2018). Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports medicine (Auckland, N.Z.), 48(2), 299–325. https://doi.org/10.1007/s40279-017-0797-9
Colosio, A. L., Teso, M., & Pogliaghi, S. (2020). Prolonged static stretching causes acute, nonmetabolic fatigue and impairs exercise tolerance during severe-intensity cycling. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 45(8), 902–910. https://doi.org/10.1139/apnm-2019-0981
Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports medicine (Auckland, N.Z.), 48(5), 1117–1149. https://doi.org/10.1007/s40279-017-0835-7 Learn more about your ad choices. Visit megaphone.fm/adchoices
At the end of this episode you'll have the...
Magic number for SPM (steps per minute)
Science behind cadence optimization
know-how to assess your own cadence
Training tools for cadence improvement
BIG NEWS! It’s the 1st anniversary of the birth of this podcast and I’m blown away by all corners of the globe with our listeners & the support I’ve been getting! Thank you all for listening along. Because of you we’ve been chosen for the month by Apple Podcast in celebration of Women’s History Month! Featured on the Apple Podcast App in the UK, you’ll see Run Girl Radio proudly showing in ‘Stories of Strength & Hope’ & listed under the ‘Crushing It’ segment! Could we be more proud? NO! Grateful for the W!zard Studio team who help our voice show up on platforms all over the globe! Now we’re truly impacting more people with our outlet of free education and information to support women!
Yay to growth, yay to team, yay to free accessible information 👏
Please share this episode with your running friend who you know would benefit from this tip top tip! I’d love to know you 🙌 shoot me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning
RESOURCES Links as mentioned in the episode for you:
Spotify 180SPM playlist
Googles metronome set it to 180BPM
Learn more about your ad choices. Visit megaphone.fm/adchoices
This is for moms, parents, friends of anyone who has children ranging from baby to "time to pay your own rent" age 😉 Jammed with perspective, tips & practical implementable ways to move your body & continue to be a great parent! ALSO for you if you are another practitioner who helps parents prioritize their health so that collectively we can impact more parents in staying active & happy as they in turn influence a healthy happy active lifestyle to the ones they're raising who notice everything you do! Share this episode with the mom you know who needs this insight today. Maybe extend an olive branch to them to be their partner in crime to some of the mentioned tips for some fun! Tag us @accelstrengthconditioning in your story when implementing any of this helpful advice. Always the end goal is connection, community, education and healthy happy humans with what we provide. More of our free resources & tools found here for you to access any time
ACCEL Strength & Conditioning Inc. Coaching & empowering female runners, making them faster, more knowledgeable and set for a lifetime of injury free running! Here to ACCELerate your health 🙌 Learn more about your ad choices. Visit megaphone.fm/adchoices
Hope you enjoyed this hot beginner fitness & running tip!
I want you to be successful & promise that recording this alongside your workouts will make a world of difference.
Here's the Runners RPE scale I was mentioning for you to save, reference, or send to a friend who may find it helpful! https://www.instagram.com/p/CZSzcO5PAJM/
If you're not already following us on Instagram come on over & say hi! @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices
3 steps to combat the oh-so common drop off in running & fitness New Years habits & momentum. If you're not already following us on Instagram come on over & say hi! @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices
Girl you know there will be days you’ll have to run in the rain and unfortunately can avoid it or skip out. Maybe its even on a race day & you REALLY cant avoid those!
I live on Vancouver Island, by the mountains & coast here in Canada…basically rainforest region, and it rains 136 days a year. So basically 1/3 times I have a run planned it’ll be wet.
It’s so much harder to run in the rain if you’re always under prepared/unequipped. I want to debunk a myth and give you some good information to show you why you should do what I’ll explain and gift you some mega shortcuts to the solutions that help me on a run even in the chilliest & rainiest of seasons!
Old untrue myth: “40-45 percent of body heat is lost through the head and neck due to increased blood flow in comparison with the rest of the body. Combined with the wrists and ankles, this can approach 60 percent. These areas need to be covered!”
More accurate current truths (proper research) we do know: “The face, head and upper chest are up to 5 x as sensitive to changes in temperature as other areas of the body.” “Wet clothing results in 5Xs the heat loss vs dry clothing.” Kevin Sirmons, 2016. “Theres up to 42% reduction in total heat loss when we add a vaporizer barrier to wet clothing, and similar reduction when we increase insulation to the wet layer.” Otto Henriksson, 2012.
In this episode we cover (literally) the areas that will make all the difference when running in the rain: Mittens will keep fingers warmer than gloves - Ideally wool or a manmade fleece version will provide a warm and wicking layer, avoid cotton! Also choose mitten gloves, avoid separating your fingers apart! Option 1: Lululemon run for it all gloves Option 2: Thinsulate glove-mittens Option 3: Wool glove-mittens
Baseball hat keeps the rain off your face Option 1: This Lululemon hat allows you to have a high pony/bun & still wear the cap! Option 2: This one off Amazon also has ear warming built in!
Keep the ears warm with a headband/ear muffs! This one off Amazon is a great option
Neck gaiter or tube scarf/buffs are huge. Endūr has some great gaiter options get 15% off when you USE CODE: HOLLYD15
Socks with wool to wick & keep warm: Option 1: SmartWool socks for performance Option 2: Amazon 3 pair value pack
Dry off wet running shoes ASAP with minimal damage, dripping & mess! Shoes won’t need washing necessarily especially if you sticked to pavement not trail. So just get shoe warmer - a tumble dryer will wreck your shoes and propping up by a baseboard heater is a major fire risk and can damage the wall/paint etc.
Option for these compact & portable electric shoe dryer inserts Or vertical shoe stand more permanently in your mud room/entry way! Learn more about your ad choices. Visit megaphone.fm/adchoices
You're going to want to listen in ladies. I’m going to share with you: ✨2 MUST DO's to altering your treadmill at home/at the gym to make sure your running is just as effective as you transition inside 👍The big pros to running on a treadmill and the many pros of outdoor running you probably haven't considered yet!
Maybe you have or haven't considered why you'd want to get on a treadmill yet...
Post COVID returning to gym, you’re paying for your membership, includes treadmills, why not!
Baby it's getting cold outside, you may have gotten into running & this is your first winter season.
Working from home and you don't want to drive far just to get your runs in.
Winter solstice, shorter days leave questions for our safety when running into autumn.
Wanting to be more efficient with your time if you’re increasing your running distances/goals and are putting in more mileage.
Regardless of you being here you’re going to leave feeling more educated than when you came into this podcast and ay be making better and different decisions when picking to hop on the treadmill and when to get outside for your run.
Studies support:
VO2 max (measure of maximal aerobic capacity) is the same when running on a treadmill compared to outside. So running on a treadmill is as effective as running outside.
Bio-mechanical patterns did not change when test subjects ran on a treadmill versus when subjects ran outside. So we know that… so long as we’re thinking about our for and not distracted by the TV on the treadmill or the birds when running through the park form is not an issue.
If you run at the same pace on a treadmill as you do outside, you will generally expend more energy running outdoors. As the belt is doing more of the “work” so outdoor running is metabolically more challenging. We must alter 2 things to make up for this!
Example of increasing velocity (pace, speed) from the podcast: Say you run outside 3km in 0.5hour = 6km/h (is your average split) 0.15 (15%) x 6 = 0.9km/h (is 15% of youraveraee pace) 0.9 dded to your pace of 6km/hour = 6.9km/hr (which is 15% faster than outside pace that you use on the treadmill). Learn more about your ad choices. Visit megaphone.fm/adchoices
In this episode you’ll learn the basics of neurotransmitters and how to tap into and release 4 of the feel good hormones so you can be feeling all the benefits from your actions big and small!
Endorphins
Oxytocin
Serotonin
Dopamine
Learn how to boost each of these and more specifically cater your running and training to do so! Let me know how you’re going to implement these this week and beyond. DM me on instagram, I’d love to see the faces behind the listeners on this podcast! https://www.instagram.com/accelstrengthconditioning/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Meal replacements, counting macros, and thinking with the diet mindset is what we need to be moving away from especially as females who are active and influencing the next generation. In this episode we will be reframing how we as women need to start thinking about food as fuel vs diet culture and what to give our bodies and how to listen to them to prevent knocking our physiology off kilter. Let's dive in and learn about the Female Athlete Triad and what it means for us women at all ages. Can we shift a movement towards food as fuel to support our new exercise habits? Regardless of being either a high performance runner, or a beginner runner, putting in mileage and increasing your activity levels IT IS A MUST TO FUEL properly and for our physiology! Message me your biggest "aha" moment from today's episode! https://www.instagram.com/accelstrengthconditioning/ Learn more about your ad choices. Visit megaphone.fm/adchoices
5 morning get up and go hacks you can implement today! P.s. everything you need to know about July’s Learn My Stride Series on this link. $120 discount off for you ladies! Here's your quick access to being one of the 18 women running & learning in the sun with me! https://www.accelstrengthconditioning.com/Learn%20My%20Stride%20Series In today’s episode I want to give you 5 implementable tips that will get you feeling good about getting up and transitioning smoothly into your morning run without battling decision fatigue first thing in the morning when…you’re half awake as it is! You’ll leave today's episode with literally 5 things you can do for the rest of this week and BEYOND to get you up and flowing right into that run routine seamlessly!!! Heck yes I’m serious about messaging me to hold you to your morning run this week! If it's going to help you instigate that habit I’m game!!! Here's the link to my instagram, follow me first so these messages come right into my inbox and I don’t miss a single one! https://www.instagram.com/accelstrengthconditioning/ just hit “message” and let me know the magic of your running plans so I can cheer you on and check in I’m here to show up for you guys because thank you, you’re here showing up for me Learn more about your ad choices. Visit megaphone.fm/adchoices
Have you ever questioned if you “deserve” to call yourself a runner? ♀️ Oh my gosh, time to re-write and re-design our belief systems. Get out of “comparisonitis” and get confident in our position in our journey of running! I have been there too and have to catch myself as I spiral with constant self sabotaging judgmental thought patterns! Would the way you talk to yourself internally be the way you talk to your best friend? Probably not! So let’s be kinder to ourselves and break the BS talk down together. Follow along with this episode to identify where you’re tripping up, and start to run smoother in your mind, and in your runs! Write your affirmation down or say this out loud: “I am a runner right here where I am with how I am showing up. It is my decision to call myself a runner and nobody can take that from me or make me feel like I’m undeserving of this title I proudly choose to use!” Leave me a voice note or DM me as to where you were self sabotaging and tell me confidently your reaffirmed though pattern as to WHY YOU ARE A RUNNER! Follow us on Instagram https://www.accelstrengthconditioning.com/pl/2147493143 Or Facebook https://www.facebook.com/accelstrengthcondtioning Leave me a voice memo! I want to feature you and answer your questions! Learn more about your ad choices. Visit megaphone.fm/adchoices
I’ve been around the block when it comes to feet 👣 Your girl has got bunions, worn squeaky orthotics religiously since they started to get worse as a young teen, & learned to take care of my feet so they can run fast for me, forever! In this episode I share my tip & secrets for foot recovery & pampering that’ll keep you in good nick & running for a long time 🙌 What you’ll learn from this episode: ✔️Recovery tools ⚒️ for your feet & lower legs that I guarantee you have in your kitchen & bathroom 🤩 ✔️Specific movements to flush the lower legs after a run 🏃🏽♀️ ✔️How to know when your runners need replacing🤷♀️I’ve got you covered! ✔️Questions to ask & what to mention when you go to buy your next pair of running shoes👟- inspired by Phil & my visit to 2:18run ✔️Discount codes on the best breathable running & compression socks🧦on the market thanks to this local brand Endū Apparel ✔️What professional to see annually for your feet maintenance…like a dentist but for your feet! 🦷🦶
🎁 ENJOY 15% off your sock order with Endū Apparel click here for their website link & use code: hollyd15 for 15% off! I'm thankful to be an ambassador and love the colour, breathability & durability of their socks. Learn more about your ad choices. Visit megaphone.fm/adchoices
I believe knowledge should be shared, and that is why I'm here on this platform providing these useful tangible tools and morsels of information I can to get you ladies shooting forwards & achieving your running goals! 🎉 I made this episode and resource for you to keep you motivated through race seasons because covid has changed the map so much of how racing and staying excited to run and reach new heights looks. Click here to get your FREE copy of Your Virtual Race Toolkit! All I ask is that you please share the tips, this episode and spread this info around so more of us can stay connected, committed to our goals, and excited to run through these times ✨ Spread the love!🏃🏽♀️💕 In this episode we go over:
Innovative ways to rally up your friends&community to support you on race day
How you can help yourself and navigate picking a run route and other thought provoking ideas I bet you've yet to imagine!
GET YOUR QUESTIONS ANSWERED BY THE COACH: Send us a voice memo of your top running question or struggle. We will feature you & answer in a future episode! Click here, then the "Message" button with the speech bubble and plus sign, and record a quick Q! Here are the how to videos to convert your "Playlist Popper" voice messages from FB messenger or a WhatsApp group message from your friends! Learn more about your ad choices. Visit megaphone.fm/adchoices
Quick tips to inspire positive thoughts, draw up self affirmations, or a daily mantras to enable you to show up and be the best YOU every day, and unlock your potential to make good running decisions all week long! I’m about to show you one of the coolest ways to remind yourself to smile & treat your soul with kindness and grace, so bust out those sticky notes or grab that dry erase marker and follow along to todays quick episode. If thinking up and writing down your own is tricky I have the solution for you! A self-compassion card deck created to support self-care practices & routines. Each card is made with original art and writing by Delaney Rayne. Delaney is a local (to Victoria BC) female owned business and the artist behind this impactful deck of cards. Even the deck is professionally printed by a local printing company on Vancouver Island! Supporting small & local at times like these is incredibly positively impactful...speaking as a business owner myself! It has made the perfect gift for women in my life during the holidays and for birthdays, one friend of mine in particular who's a massage therapist who could get her client to draw their own card at the beginning of each relaxing massage appointment to add to their experience! p.s. I'm not affiliated in any way, I just genuinely love and support her incredible products. I use my cards every day and prop one up on my desk to keep me grounded and read anytime I stop for a pause. Take a sneak peak at the other creative pieces like cycle calendars & art prints by clicking here Learn more about your ad choices. Visit megaphone.fm/adchoices
Your new 🖐 pulse checks. Let's go! Not actually your pulse...🩺💓but rather five topics you should have your finger on the pulse of to stay healthy and aligned with yourself to be top notch and keep owning every run like a true queen! So go ahead & rate yourself on a 5 point scale for clarity on each of these to see where you are winning, and where you need to gift yourself more attention and love. I guarantee thinking like this will help you stay injury free, sane 🤪 & on the path for long term success 🔥 🙌 Five new daily pulse checks you should be doing as a runner! 1. Physical Check!
Any existing injuries, how are they? What do they need before I do this workout/run?
What is my clarity driven mantra to remember to healthily stay informed and cognizant of the feedback from this recovering injury?
Anywhere that is extra sore today, doesn’t have to be a full blown injury or diagnosed, but may be tight or stiff, how’s your body doing?
Left vs right is there imbalance in how you're physically feeling?
The best time to assess is during your warm up...because we should all be warming up!
Theres a great practice called body scanning, here is a guided YouTube of one!
- Balanced Training?
Am I in alignment for wholesome training - is this week/day/exercise session.
Run days, are they undulating/changing/morphing as your programming progresses?
Strength training, making sure workouts & exercises are activity specific, focusing on the muscles and energy systems you need to challenge right now!
Mobility & stretch. Am I doing the stretches & mobility training MY body needs based on my own imbalances?
Am I working on form & running drills?
When was the last time I tested myself & checked in on my improvements, with a race, or timed trial or a comprehensive fitness test?
When was my last week deloading, where you have a reduction in training volume to allow for adaptions, recharge, and physical rest before starting a new phase or increasing training challenge!?
- Emotional and energy check in - stress test. Is my cup full enough to do my basic required needs today?
Do you have self care or rest days scheduled?
Can I show up today, or this week with that training schedule/my fitness plans AND STILL SHOW UP for MYSELF, My family, my work and anything else of importance!
Will this be filling my cup doing the training - endorphins and good eustress, or will it be the last drip leaving me without anything in the tank
- Nutritional check in - is my body fuelled?
Am I running fasted? Does my body like this?
Am I hopped up on caffeine just to get the energy to do this run?
What has my food profile looked like this past week, nutritionally dense?
Am I eating for immunity?
Am I doing this workout/run with the right intent, not punishing myself with exercise because of certain foods I ate.
- Am I on track for my goal?...not blowing in the wind
Are you going with what you “should” be doing or “want to be doing”?
What is your goal right now are you clear on it?
I would love to know your biggest take away from todays episode! Message me on instagram @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices
Neuro-associations 🧐🧠 What are they? Deep-rooted associations that our brains form between two things, e.g. Exercise and feeling energy. Our brain learns to take certain things, objects, thoughts, emotions, signs and activities and associate these with other thoughts, emotions, feelings and things. So why don't we look at the activities we avoid, identify why, and spice them up with a different approach to retrain our brain and reroute those inset neural connections to relearn that a certain activity is doable in its newest form!
What activities do you do and how do you feel when you do them?
Any things you avoid?
Highlight what it is that you disliked the most
What can you implement to bring more feel good hormones into the mix, and have you coming back for more of that activity?
I would love to know your biggest take away from this episode! Message me on instagram @accelstrengthconditioning I can't wait to hear from you 🙌🎉 Learn more about your ad choices. Visit megaphone.fm/adchoices
Accountability is the glue that ties commitment to results - Bob Proctor I’ve made this episode just for you so we can find your accountability person or team, and multiple options to keep you on track to your healthiest & fastest running self. In this episode we will go over:
The 4 places you can find your next accountability person
How you can fill that roll with the best candidate & set parameters for success
Planning pointers for your best accountability sessions ahead to see wicked results
Quotes sited:
Psychology Professor Dr. Gail Matthews Study found that 76 percent of participants who wrote down their goals, actions and provided weekly progress to a friend successfully achieved their goals. This study shows the value of taking the time to write down your goals, create an action plan and develop a system of support to hold yourself accountable for achieving your goals.
The American Society of Training & Development (ASTD) did a study on accountability & found that you have a 65% chance of success if you commit to someone. BUT If you have a specific accountability appointment with that person you've committed to, you will increase your chance of success by up to 95%.
Great FB run groups to find your person:
Girls that run
Beginner Runners Support Group
Running For Beginners
Running Motivation Group
Run Like A Girl Global Community
The Running Community
Learn more about your ad choices. Visit megaphone.fm/adchoices
Weekly on a Monday I will be posting even shorter, just 1 minute motivation snippets for you to listen, use & come back to anytime in the week when you need a cheerleader or a coach to tell you to get up & do what you know you need to do! Share this with all your running girlfriends who you want to motivate this week into action 🙌 She needs this, they all need you! 🏃🏽♀️🏃♀️🏃🏽♀🏃🏿♀️ Tag us @accelstrengthconditioning in your sweaty glistening selfies after this episode has helped you giddy up and into action! I want to see the photos of you doing “the thing” whatever this looks like for you! Remember today is the day you get to do what your body is craving: - Long run - Physio rehab exercises - Short run - Active rehab mobility & stretching - Hill sprints and form work - Resistance training workout Can’t wait to see you all in action this week ✨ Hit this link for a wicked playlist created by yours truly 🎧 It's just what you need if you’re feeling the need for some new music inspiration to switch into your current upbeat music mix! Learn more about your ad choices. Visit megaphone.fm/adchoices
So happy you are here with me! 🎉
Follow or subscribe on Apple Podcast, Spotify, Google Play or whichever platform you may be tuning in with so you can stay in the know every episode along the way 🙌
Staying true to my word, I would love to get to know you, please direct message me through Instagram if you have a burning running question or a topic you already have in mind for a podcast episode! I have so many great requests already and hope to keep the inspirational and educational content relevant to you, so thank you in advance and look forward to connecting!
Follow us on social: Instagram: @accelstrengthconditioning Website: www.accelstrengthconditioning.com Facebook: www.facebook.com/accelstrengthcondtioning Other resources: linktr.ee/accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices