Mojo For Running Podcast: Recent Episodes
Debbie Voiles
Mojo for Running Coach Debbie Voiles presents training principles and running news. From beginners to marathoners, all runners will learn how to make wise training decisions. Topics include training schedule, base building, tapering, cross training, speed work, stretching, nutrition, drills, and much more. Learn how to train smart to achieve your goals.
With the right hill racing strategy and the finesse learned in the last episode, you'll be ready to crush any hill in any race, knowing that you have an edge over the other runners, knowing that your performance will be better because of your knowledge of hill strategy and your execution.
It's not hard, but it's something most runners give little attention. Most runners hope to manage any hills in a race, but that's a mistake. You must own hills, and you can.
Then, you'll be looking for races with hills because you'll know you have an advantage, and you'll be confident that you know exactly what to do.
Mojo for Running Coaching
For most people, running hills is an element of running to tolerate, but to the wise, properly trained and knowledgeable runner, hills provide an avenue to faster running and faster races. Between improved conditioning from using hill training as speedwork and improved hill-running technique, any runner's mindset should change from dreading hills to embracing hills.
High intensity interval training has been a recognized training modality for a dozen years, now, and over that time its effectiveness and versatility have proven it to be worthy of inclusion in the training regimen of any serious runner, but more than that, we now know that high intensity interval training has many health benefits, including benefits for heart health.
Resources mentioned in the episode:
Mayo Clinic Podcast, Nutrition & Fitness, The Role of High Intensity Interval Training and Stregnth Training in Cardiovascular Health.
NIH: High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol
Progression runs do wonders for speed, endurance, and fitness, preparing the runner to run faster farther into their race, hopefully, ideally throughout their race, but also offering a wide range of fitness benefits. Simply put, a progression run starts slower and gets continually faster; however, as with all forms of speed work for running, the many variations make it possible to tweak the workout, optimizing it for the desired race goal or training goal, keeping it interesting while still challenging. Progression runs are an excellent means of improving running fitness.
The traditional tempo run is entirely different from the typical track type of speedwork. Tempo runs are longer and less intense becauase of the longer distance, but they have their own valuable benefits that provide critical conditioning as well as mental training needed for longer race distances.
In this episode, you'll learn how to do a tempo workout, and how to schedule it into the scope of your speedwork within your training cycle. Plus, Deb provides several examples of variations of tempo training.
ImageLift
While a good track workout is always effective, adding other activities between sets will magnify the impact and make the workout more fun. As a result, you're likely to be more consistent with speed training and benefit more from it.
Mojo for Running Coaching
Learn all about classic track workouts and the variety of ways they can be structured to meet any runner's training goals.
To get faster or stronger or even to build endurance, every experienced runner needs speedwork. This is the first of a series of episodes on speedwork for runners, what is a speedworkout, who should do it, how to add it to your running schedule, how often, types of speed training, how to maximize benefits, and what not to do.
The month of December tests our running training more than any other as holiday events too often steal running hours. Our already hectic schedules get still busier, increasing stress levels, meaning we need run therapy more than ever, but ironically, that's the last thing on many people's mind. The Mojo for Running December Challenge will provide accountability and motivation to help you maintain running fitness during this month, setting you for success in 2022.
Let's go back to the basics of how to move when you run, head to toe, from where to look, to the nuances of effective arm technique, what not to do and physical cues to help with practicing good running form.
While everyone's form will be unique, based on their body, minor adjustments will still pay off with greater comfort, improved endurance, greater speed, and fewer running injuries, all good reasons to focus on running form during every mile of every run. The goal is to practice the running form that's easiest on the body, the most efficient form, a movement that is light and fluid. Since practice makes permanent, it's not enough to do form drills and then let it go or to practice form, occasionally. Every runner needs to think about form and make practicing the elements of good running form a daily ritual.
Two prior episodes referred to:
MFR 77: How to Run Hills, Part 1, Uphill
MFR 78: How to Run Hills, Part 2, Downhill
This episode includes a reminder for listeners to enter the Gasparilla Distance Classic's Name the Parrot contest. Enter here.
Mojo for Running shirts here.
Register for Deb's race, the gnome-themed Run Tampa Tinsel Run, December 11th, here. Check out the medal and shirt art.
Any runner or group of runners, of any level, can make up a fartlek workout on the fly, or pull out one of the traditional, time-tested fartlek workouts. Fartleks are especially good for injecting a bit of speed work into an easy or long-ish run during the basebuilding phase when it's best to avoid more structured, specific track workouts, saving them for later in the cycle when the speedwork needs to be more specific, more race oriented.
This matters because from a psychological perspective, runners will benefit from more carefree, less structured running, fun running, but they still don't want to lose their edge by foregoing all speed work. Enter, fartleks, the perfect means of holding onto speed without going to a track.
RunGasparilla.com/name-the-parrot-contest
Run Tampa Tinsel Run
Gear/equipment mentioned:
Gymboss (wearable interval timer)
Simple Interval Timer (iphone app)
Running success hinges on preparation. Crossing the finish line is the easy part, a celebration, the apex of all the training that prepared you to be there, the celebration of a well executed running training plan. The longer you run, the more races you train for, the more you'll appreciate the importance of a good training schedule, one that keeps you healthy while preparing you for your goal race. This episode explains the variables you'll see as you study your options along with guidance to help you evaluate their quality and assess whether they're right for you.
The almighty taper is a thing of beauty. Most experienced runners, and certainly any runner who's trained with a coach, knows about this masterpiece of training theory. No amount or type of training, no training regimen, however well executed, will fulfill its potential unless it ends with the appropriate taper period.
If you're not familiar with the idea of tapering for a goal race, this episode will convince you never to omit this from another training cycle. If you are familiar with tapering, it will be a reminder and refresher of all that is required for the optimal taper.
One of the main attractions of running is the sheer simplicity of it. Running requires one thing, a pair of shoes - well, two things.
That simplicity is a thing of beauty, but to take it to any level beyond basic fitness, or just to make it more interesting, knowing and applying some basic training guidelines will be of great benefit.
Many people, at least early on in their running career, run the same number of miles every day. Nothing wrong with that if extremely gradual improvement is the goal, and if it doesn't get too boring, but learning a few simple time-proven running training principles will make running a fascinating hobby as the runner has the ability and knowledge to plan weeks and months of training, evaluate how that training impacted their performance, and make adjustments. All this, and the variety in type and duration of workouts always adds to enjoyment of the sport.
For a deeper dive into periodization, specifically, micro and macro cycles, check out Episodes 134 and 135 of this podcast.
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What a treadmill lacks in the way of the scenery and fresh air of an outdoor run, it makes up for in convenience and other benefits. Yes, there are reasons why anyone might do well to train on a treadmill at times.
From offering a softer surface than any street to providing a safe option when traveling, treadmills are a great option for any runner of any level, and while some describe them as dreadfully boring, calling them 'dreadmills,' an attitude check and a bit of creativity can banish that problem.
Discover the benefits of treadmill running, treadmill workouts and a variety of tricks to make running inside entertaining.
I'm always looking for new ways to improve my fitness and enhance my running training, and one of my favorite is the mini trampoline, also known as a rebounder, which I use for 'rebounder running,' running in place on the rebounder. It is an affordable, relatively small piece of equipment, making it a great alternative to a treadmill and a good way to add miles while at home by running in place on it. Because it maximizes the plyometric element of running, a mile on a rebounder probably has greater impact on running conditioning while being, in fact, a much lower impact exercise, and so, easier on the joints. While running, when done correctly, doesn't ruin one's knees, for most runners, there is a point at which adding more miles would likely cause trouble, but like pool running, this is a gentler movement, from that standpoint.
Coach Deb Voiles announces topics for many upcoming episodes and shares the topics for the next dozen, expanding on an episode that will highlight the national problem of runners being locked out of 'public' school tracks. She asks listeners to weigh in about the situation where they live. Deb then provides an overview of other topics, such as running form, running cadence, the Alter G treadmill, electrolytes, and more, asking that you use the new record button on the Mojo for Running website to send your questions, and last, she promises to be consistent. As you work to get back to consistent running training, she commits to consistent podcast episode production to support you in returning to running at pre pandemic levels, or better yet, taking your running to new levels beyond past achievements.
Running trails requires different technical running skills, a different outlook, and different equipment, but it is so beyond worth it, and if that's not enough, your on-road running will greatly improve. Why? Because running on off road trails demands more work and more finesse. Your muscles work more and differently. You'll feel it the next day, that good feeling that you are getting fitter in a new way. You won't question whether it will pay off. You'll be confident that it will.
In this episode, I break down everything you need to know, from running technique to gear and how to not get lost.
On and off-road miles are not equal. Off-road miles make you a better runner, make you more fit, and make you more sane.
A mile in the woods holds greater value than any on-road mile.
Running in the wild, produces startling results. It improves strength by engaging more muscles, especially the small muscles in the feet. It increases agility as each step is placed, avoiding roots or water or slippery spots, and it enhances proprioception as each step varies from the last, forcing constant split second communication between brain and muscles.
All this makes better runners. All this will translate into faster running and better form when running and racing on roads, but there is so much more.
At least as important as all the above is the mental pleasure of being out in the woods; it's truly run therapy, and there was never a time when it was more needed than right now.
Today, I launched the Gnome Fest 250 Challenge.
Optimize your running training by properly applying the hard easy principle.
You must keep your easy runs easy and your hard runs hard to get the desired training effect.
Most runners are driven to check their watch, worried about their pace being too slow, even when it's an 'easy' run day, and this prevents much-needed, injury-preventing recovery.
In this episode, I explain the appropriate time differential between hard and easy runs and provide suggestions for how to avoid running too fast at the wrong time.
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Wow! I would never have guessed I’d be doing a podcast on this topic, but here I am. This is not normal, nowhere near normal, not by ay stretch of the imagination. We are all living through this, one day at a time, finding our way, figuring out how to cope. We have no other choice; however, fortunately, ‘we’ have running to ease our trip through this difficult time.
Every single runner of every level is struggling right now, stressed, some more than others, but living during this pandemic has shaken us all. We need our running more than ever; it’s our therapy, right?
Our running behavior has been extremely restricted and may continue to be restricted for months. Our races have been cancelled, and we don’t know when they will happen. Sure, many have been rescheduled, but experts are saying things may be worse rather than better in the fall.
That is not the focus of this podcast; this podcast is about how you should and can train, right now. I talk about your options, ways to maintain your running fitness under current circumstances.
Training during a pandemic is challenging, but it’s not impossible. I have plenty of ideas for you to continue your running training during a pandemic.
The post MFR 144: Running During a Pandemic appeared first on Mojo for Running.
It’s that time again, time to carefully consider what we should do in 2020 to take our running and our lives to the next level. Since the options for running resolutions are almost infinite, I thought I’d provide some insight into the advantages of some types of resolutions and the pitfalls of others.
In this episode of the Mojo for Running Podcast, I discuss goal of more miles than you’ve done before, the goal of a longer distance than you’ve ever run before, the goal of maintaining a running streak, and the goal of aiming for a PR.
Beyond that, we’ll look at other kinds of goals I recommend you pursue, non-running goals.
Above all else, you need to set a meaningful goal. Some will plan to do 2,020 miles. But, why? Seriously, it’s just a number that happens to be the year, but what would be your reason for wanting to do that number of miles?
Please give this some thought. Besides being meaningful, your goal should be reasonable, achievable. Then, you should start thinking about the process goals you’ll need to achieve to get you to your goal. Hopefully, this episode will give you some ideas and guidance.
The post MFR 143: Sensible Running Resolutions for 2020 appeared first on Mojo for Running.
No time of the year challenges your commitment to running more than the holidays, the weeks between Thanksgiving and the new year. For that reason, I thought I’d share some my perspective in the hope that it will motivate you to stay the course. You, of course, may not run ‘all the miles,’ and I sure get that, as I explain, but you don’t want to let go of too many of your planned miles.
Let’s talk about that.
To help with accountability, to give you just a little bit more of a nudge to stay the course, in this episode, I explain the Holiday Running Challenge I have planned for you. It starts, today. Are you in?
The post MFR 142: The Challenge of the Holidays and a Challenge for the Holidays appeared first on Mojo for Running.
Whether you are new to running or you’ve been running for years, there will be times when you stop running weeks or even months. Matybe you have a health issue, and maybe you had an injury. My runners miss long periods, sometimes, maybe due to caring for elderly parents, maybe due their own medical problems, and sometimes a running injury or some other injury that requires a long recovery period.
Sometimes, it’s weeks of overtime or school. Three of my runners in the last half dozen years, have missed more than a year when working on their doctorates. All came back, but it wasn’t easy.
And then, there’s the more common situation that I liken to falling off a diet. You know how, sometimes you’re being very careful with sticking to eating reasonable portions of healthy food, but then Thanksgiving rolls around, and you decide to let yourself go a bit for the holiday weekend, thinking that you’ll return to your healthy ways right after the weekend, but then Monday rolls around, and you find it’s too easy to just decide to wait one more day before getting back on the healthy eating bandwagon, but then Monday turns into Tuesday, and pretty soon, you’re saying to yourself, “Oh, well. I’ll just enjoy myself over the holidays and get back to my normal smart self after the first of the year.”
Well, sometimes running goes that same way. You take a week off, maybe due to going on vacation, planning to get right back out there on Monday, but Monday turns in to Tuesday, and so it goes. Before you know it, three months have passed, and with every passing week, you think about how much harder it will be than it would have been if you’d only been on a month-long break. Now, you’re less motivated because you realize how hard it will be.
No matter the reason, you know you need to return to running. I hope this podcast episode will help you ease back into a smart, consistent running schedule.
The post MFR 141: Returning from a Break appeared first on Mojo for Running.
Recently, Hubby and I actually went to a theater, which we hadn’t done in over a year, to see the movie, Brittany Runs a Marathon. In this episode I discuss that film, and, knowing that it will inspire many, that leads to the topic of running goals and running your first marathon.
No worries, I don’t give away the plot. I hope you’ll listen, and in this episode, since I talk about running ‘your’ first marathon, I also suggest that you listen to the four-part series I did on running your first marathon. Yes, it took four episodes of this podcast to sufficiently cover that topic. They are episodes 55, 56, 57, and 59.
In this episode, I also invite you to my race, the Run Tampa Tinsel Run, on December 21st, at Al Lopez park, right here in Tampa. I would love to have my listeners participate.
The race will be gnome-themed this year, and besides finisher medals, we’ll have age group awards, three deep in 5-year increments, and those awards will be gnome figurines. You’ll love them. The finisher medals will be, a gnome ornament. You’ll want to collect them every year; so, don’t miss this first one.
Below is a picture of the artwork that will be on the shirts. Here is a link to register. We’re capping registration at 500; so, register right away. Whether you live in the area or are visiting from out of town, it would be great to have you.
The post MFR 140: My Thoughts on the ‘Brittany’ Movie, Running Goals, and Your First Marathon appeared first on Mojo for Running.
Even before you were a runner, you had probably heard the oft repeated line, “Running is 90% mental.”
I don’t think I’ve ever heard any long-time runner argue against this, because you realize pretty quickly that this is true. iF your mind wills it, if your heart is in it, if you have the necessary grit, the you will become a runner, and you will achieve the goals you set. It may take time, and it will certain require more mental tenacity than physical. This is what non-runners do not understand.
In this podcast, I pick apart the reasons why it is so mentally difficult, sometimes more than others, of course. You may not always realize the true cause of your mental struggle. I hope that understanding the root cause will help you deal with the mental side of running, and that will lead to greater success in every area of your running journey.
In this episode, I mention The Human Race, and Velma Radloff, in particular. I hope, if you haven’t seen the documentary yet, you will. Here are a couple of photos of Velma. Velma is 81 and still running, of course.
Two of my favorite runner girls. Both are in “The Human Race.”
The post MFR 139: The Mental Side of Running appeared first on Mojo for Running.
How is your running base coming along? This is one of the most critical considerations for any runner’s success, but in my experience, the great majority of recreational runners ignore it. With this episode of the Mojo for Running Podcast, I hope to raise awareness to motivate every listener to give this area of their running life the attention it deserves.
A great percentage of your running success – or failure – will be due to a properly executed training, but if you miss a key area of training, no amount of effort to the remainder of your training will make up for the gap. It’s that important.
By base, I mean the number of miles you run per week. If you keep a record of your miles – and most runners do – then go to your log book, right now, and see how many miles you were averagjng, per week, at the start of your last training cycle.
This episode is likely to change your attitude about this often neglected factor that plays a critical role in your running success as regards the effectiveness of speed work, your success in avoiding injuries, and your comfort all the way to the end of races.
Your training base is that important.
**In this episode, I mention my son’s new podcast. His name is Ben Voiles, and his podcast is The Internal Work. I hope you’ll check it out, especially Episode #3 about confidence. That one would be particularly helpful to any runner. His podcast is on Apple, Spotify, and Stitcher.Click the graphic to check it out.
***In this episode, I also reminded you of our documentary film, The Human Race. I decided I’ll mention one of the featured runners in each of the next several episodes. In this episode of mention Riorita Gaon. Here is a pic. I hope, if you haven’t watched The Human Race, you will. I promise it will provide great motivation. Many runners have told me they bought it and watch it whenever they need motivation. That’s Rio in the pink sunglasses and with the mimosa, with friends Maureen Wallace and Nancy Hannas. Click here to see a trailer for the film.
The post MFR 138: Base Miles appeared first on Mojo for Running.
Boston. That word inspires emotion in every runner, as it does with me. I’ve always been a word person, which is just part of the reason I was an English teacher for 15 years. I think about words. Those six letters move me. They have for years but much more, now. Six letters that, to me, carry a level of emotion just below the word, family, and that is saying a lot.
Whether you’ve only watched the race on TV, been one of the thousands lining the race course on marathon race day, or you’re working toward a BQ right now, the word has the power of few others.
I hope you enjoy this podcast about my Boston Marathon race a couple of months ago, the first time I have ever qualified to run it. Whether you ever get to do that race or not, I highly recommend you travel to Boston and do one of the many races there that you can get into every year. I took my Run Tampa group to Boston to do the Boston Run to Remember Half and 5 mile in May of 2018, a fantastic trip. The course is different, but we went out and ran the last mile of the marathon course, a great experience for all.
If you aspire to run it, then go for it. Most people can qualify, but it will require a year of careful planning and strategic training. For others, it might seem impossible, and may require many lifestyle changes and several years to get there.
If you want to do it, and qualifying is out of the question, then, by all means, seek out a charity bib and commit yourself to honoring the opportunity and raising the money you pledge to raise.
One way or the other, it can be done, and I hope this podcast inspires you.
Boston Marathon qualifying times
Athlete’s Village in Hopkinton
The video is too big for my site, but I will put it on Facebook.
Run Tampa
Carly qualified in her very first marathon and requalified in this year’s race with a blistering time of 3:19. Yowza!
The post MFR 137: Boston appeared first on Mojo for Running.
If you just do one exercise for your core, this should be it. Planks have many benefits for runners. In this episode, I explain the various ways of modifying the standard plank for even more benefit.Â
Adding this exercise to your cross training, will, I guarantee, impact your running performance and go a long way toward preventing injuries.Â
With publication of this episode, I’m launching a Plank Challenge. Instructions in the podcast. I hope you’ll participate. It starts on Sunday, May 26th.
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The post MFR 136: Three Reasons to do a Plank Every Day appeared first on Mojo for Running.
I know very few runners not focused on getting better, improving their running performance, scoring PR’s, but sometimes there are ways to improve, even quite basic ways, that never become common knowledge to non-elite runners, certainly not common knowledge to people who aren’t working with a coach.
One of the most basic concepts is periodization, which means, in case you didn’t listen to Episode 134, the period of training, usually several months, leading up to your goal race, and that period of time is broken into three segments or microcycles. In this episode I explain what those three segments should look like and why.
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The post MFR 135: How to Crush Your Goal Race With Microcycles appeared first on Mojo for Running.
Most runners run because they know it keeps them fit and because it’s a great hobby. For some, it’s mainly the camaraderie. Others are attracted by the endorphin rush, but virtually all runners also want to get faster. Is that you? Even if you only do the occasional race, you may want to keep improving, […]
The post MFR 134: How to Optimize Performance with Periodization appeared first on Mojo for Running.
The topic of Episode #132 was dreadful runs. This is a followup that, I hope, will always help you put those runs in perspective. But more than that, it shows you what can happen later in your running career. No matter where you are, now, in your running journey. You can still set lofty running […]
The post MFR 133: From Brutal to Boston appeared first on Mojo for Running.
If you have never had a bad run, then you haven’t been running long. Truth. Every runner of every level has bad runs now and then. Now if you have them often, that is, of course, a problem, but as a rule, if you haven’t had a lousy run in a while, I’d say you […]
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One of the things I appreciate most about running is that it’s such a simple sport. You can do it anywhere, and the only equipment you need is a pair of shoes. That said, everybody loves running gear and most of the runners I know love gadgets as well. So, since it’s the holiday season, […]
The post MFR 131: Gifts for Runners appeared first on Mojo for Running.
Of the 52 weeks in every year, most runners find the ones between Thanksgiving and New Year’s to be the most challenging from a running perspective. There are just too many things competing for your precious time. I get that. In this episode, I help you with putting it in perspective and managing to do […]
The post MFR 130: Running Through the Holidays appeared first on Mojo for Running.
Not all electrolyte replacement products are the same, not even close. Jen has been running a while, but she hasn’t ever trained for marathons. Now, she’s often running for two hours, and she’s finding that she really starts to feel fatigued. She assumes it’s that she’s not eating correctly or that her training hasn’t been […]
The post MFR 129: Electrolytes Part 2 appeared first on Mojo for Running.
Have you ever had a dreadful race but were unable to put your finger on the cause? Of course, there could be many causes, but one of the first places to look is at your electrolyte replacement regimen. What? You don’t have an electrolyte plan? Well, that’s okay if you’re not running farther than 90 […]
The post MFR 128: Electrolytes appeared first on Mojo for Running.
Have you ever been in the predicament of not knowing how to compensate for a day when you ended up missing the training on your schedule? Have you ever planned our own training schedule but wondered if the way you were doing it was optimal? Whether a new runner or a runner with years of […]
The post MFR 127: Training Fundamentals appeared first on Mojo for Running.
Yes, I’m back. I know, you probably thought you’d never hear another episode, but surprise, I’ve just finished three, and I have plans for at least another nine. After the main topic of this podcast, the documentary film I helped to make, I’ll explain more about the future of this podcast. It’s in your hands. […]
The post MFR 126: Running Documentary The Human Race and Much More appeared first on Mojo for Running.
At any given time, a percentage of runners will be suffering from a not so uncommon running malady, loss of their running mojo, the state of being without motivation, of feeling more like sitting than running. This is serious but not uncommon. I’ll tell you this: As a longtime coach, I’ve seen this many times. […]
The post MFR 125: When You Lose Your Mojo appeared first on Mojo for Running.
Unless you live in a very remote area, you likely can choose from several half marathon options every month because with every passing year, we see more halves, and that’s not surprising because they are, I think the ideal race distance. In this episode, I explain all the reasons why this race distance continues to […]
The post MFR 124: Half Marathon Magic appeared first on Mojo for Running.
This episode is about knee surgery for runners, the considerations, topics for thought. It will not tell you when you need surgery. I’m not a doctor. It doesn’t bash knee surgery, not at all, but it is food for thought, things to consider, if knee surgery may be in your future, or if a medical […]
The post MFR 123: Thoughts on Knee Surgery appeared first on Mojo for Running.
If you haven’t run off road – or on trails – I hope this episode will convince you to give it a try. I explain the many of excellent reasons why you should run trails, and I explain how to get started. I’ve said it many times, I live an hour from Disney World and […]
The post MFR 122: Run Off Road and On the Trails appeared first on Mojo for Running.
Most runners want to get faster. Not everyone can afford to hire a coach, and not everyone has time to train for a marathon, but most runners hope to set new PR’s on a regular basis. This is absolutely possible, but you need to know how to direct your time. Most people have full-time jobs. […]
The post MFR 121: Three Key changes to Help You Run Faster appeared first on Mojo for Running.
It’s the little things that often have the greatest impact, and so it is with the concept of focusing on the fact that when running, you are always, 100 percent of the time, putting the full weight of your body on just one foot or the other. Oddly, you don’t hear much about this, and […]
The post MFR 120: One Foot at a Time appeared first on Mojo for Running.
We all think of ourselves as intelligent runners, of course, but even the most experienced, veteran runners sometimes lose sight of the wise and effective path to their goals. Why does this happen? I think because we get caught up in the here and now, the ‘today,’ instead of keeping our eyes on the long […]
The post MFR 119: Five Pillars of Intelligent Running appeared first on Mojo for Running.
If, where you live, it gets cold in the winter – and I mean cold – then you’re probably just coming into the time of year when you need to make accommodations to be able to run outside, safely and comfortably. No matter how cold it gets, in most cases, if you’re healthy, you can […]
The post MFR 118: What to Wear for Running in Cold Weather appeared first on Mojo for Running.
No matter who you are and no matter how long you’ve been running, you have days when you need a reason to get out and run, a reason beyond the fact that you are a runner, you believe in running, you love to run and you know you shoud run. You can know and understand […]
The post MFR 117: Accountability Hacks appeared first on Mojo for Running.
If you’re running a 5k on up to a half marathon, hydration matters, but it’s not terribly tricky. The focus should be on making sure you consume enough fluids to prevent dehydration,but if you’re out there for several hours – or a lot more – you need to be even more concerned about avoiding over […]
The post MFR 116: Hydration for Long Runs and The Goldilocks Principle appeared first on Mojo for Running.
The Revel Big Cottonwood race weekend was an adventure I won’t soon forget. Well, who am I kidding, I’ll never forget it. Every destination race is unique, and this one, especially so, because it was mostly downhill and because it was the most beautiful race course I’ve had the good fortune to run, postcard scenes […]
The post MFR 115: Big Cottonwood Marathon Race Weekend appeared first on Mojo for Running.
Whether you’ve travelled to Podunk or New York City, on a plane or in a car, with four friends or 24, you know that a destination race is the bomb; you know how much fun that can be. If you haven’t travelled to do an out-of-town race with friends, you really, really should. Look at […]
The post MFR 114: Destination Races appeared first on Mojo for Running.
It’s Saturday morning. Katie, your daughter, has a soccer game at 9:00, and your husband has to work. That means you’ll have your 9 year old son, Patrick, with you. You’ve got 8 miles on your schedule, but how will you manage it? Then you think, “I wonder if I could get Patrick to ride […]
The post MFR 113: Running Families appeared first on Mojo for Running.
When you look outside and see that it’s raining, do you reluctantly move on to the next thing on your ‘to do’ list? Do you cheer because now you have an excuse not to run? Do you head for the gym and the dreadmill? Or do you put your shoes on and smile? Rain provides the […]
The post MFR 112: Running in the Rain appeared first on Mojo for Running.
This is the fourth in a series of podcasts about cross-training. If you haven’t already done so, please check out MFR 108, Cross-Training Basics, MFR 109, Swimming as Cross-Training for Runners and MFR 110, Cycling as Cross-Training for Running. You may count your steps every day if you have a fitness tracker, but have you ever […]
The post MFR 111: Stair-Climbing as Cross-Training for Runners appeared first on Mojo for Running.
Cycling is ideal cross-training for running. Like swimming, it fits into the category of cardio cross-training, but what is unique to biking is that it trains you to move your legs in the perfect pattern for running. No other form of cross-training has this effect, and that’s just one reason I think every running should […]
The post MFR 110: Cycling as Cross-Training appeared first on Mojo for Running.
Related article: Cross-Training Basics Episode 108 was an overview of cross-training for runners. In that episode, I grouped all cross-training into three categories. In this and the next episode, we’ll look at the two most popular forms from the cardio category of cross-training for runners, swimming, in this episode, and biking will be Episode 110. […]
The post MFR 109: Swimming as Cross-Training for Running appeared first on Mojo for Running.
Related article: 8 Reasons to Cross-Train Do you cross-train? And if you do, do you have a plan? Do you think about how each type of cross training impacts your running? Do you think of any exercise other than running as cross-training? In this episode, I break down all cross training into three categories, which […]
The post MFR 108: Cross-Training Basics appeared first on Mojo for Running.
One of my favorite quotes is the simple cliche, “Everything is relative.” I express it often because it has such a profound effect on virtually everything, and remembering it, keeping it in mind, has the potential to massively impact our perspective on everything from miles we run to all the rest of our lives. Runners […]
The post MFR 107: Reality Check, or a More Objective Perspective on the Miles You Run appeared first on Mojo for Running.
During the weeks before my most recent marathon, I tried two changes to my usual pre-race regimen: Drinking tart cherry juice Soaking in epsom salts Neither was a far out, weird new idea. On the contrary, both were supported by solid research, particularly the cherry juice; however, I’ll add that there were also articles on […]
The post MFR 106: The One-Two Punch of Tart Cherry Juice and Epsom Salt Baths appeared first on Mojo for Running.
Grandma’s Marathon is well known as one of the most popular races in the United States. If you’ve ever done an internet search for the ‘Most Popular Marathons’ or ‘Most Scenic Marathons,’ you would have discovered this one. This Deluth, Minnesota marathon has it all, great crowd support, flawless organization, great weather – most of […]
The post MFR 105: Grandma’s Marathon Race Report appeared first on Mojo for Running.
Whether you’re a new runner or you’ve been running and racing for years, I bet there will something for everyone in this episode of the Mojo for Running Podcast. I’ll break down what you need to know to maneuver safely through a water stop, whether you’re stopping to drink, or just trying to get through […]
The post MFR 104 – All About Aid Stations appeared first on Mojo for Running.
Every day is filled with choices: hit the snooze or get up in time to run, peanut butter and jelly or tuna salad, black coffee or add sugar, run around the block or go to the trail, and many other more difficult decisions, decisions that really matter, decisions that affect your whole life, sometimes for […]
The post MFR 103: Clayton’s Choice and the Epidemic of Hearing Problems Among Runners appeared first on Mojo for Running.
For this episode, I’m responding to a question someone asked on Instagram. She described her current pace and running training schedule and asked whether she should concentrate on improving speed or endurance. Great question because pretty much everybody wants to run faster and be able to run farther, but there is even more to it […]
The post MFR 102: Listener Question Answered – Should I Train for Distance or Speed appeared first on Mojo for Running.
Running manners matter. We all learned the basics of life etiquette, when to use a fork and when to use a spoon, how to make introductions, and when to say, “Excuse me,” but the rules of the road, path and track are unique to running; somewhere along the way, every runner needs to know them […]
The post MFR 101: Runner Etiquette appeared first on Mojo for Running.
Super excited to be celebrating the 100th episode of the Mojo for Running Podcast. To commemorate this day, in episode #99, I asked my listeners to send me their best running stories or their favorite quotes for me to feature them in this episode. Some are funny, some provide great running inspiration, some will give […]
The post MFR 100: Listener Stories appeared first on Mojo for Running.
Some runner foot problems, i.e, injuries, can be prevented, and some can’t. Sometimes, you do everything right, care, meticulously for your feet, and boom, they still happen. Other times, you do something really dumb – and by ‘you,’ I mean ‘me.’ Yes, recently, I made a super dumb runner mistake.Yep, in this episode, I explain […]
The post MFR 99: Foot Trouble, or Alternatively, Dumb Runner Mistakes I’ve Made and Hope that You Won’t Make appeared first on Mojo for Running.
Most people do speed work and work on running form to get faster and to limit injuries, but they don’t realize that improved leg turnover is the most efficient way to get faster, and it will also have an impressive impact on form. They tend to start with speed work and drills without ever doing […]
The post MFR 98: Cadence, the Magic Bullet for Runners appeared first on Mojo for Running.
Running gives us so much. It makes our lives better in a hundred ways, but we can’t forget running safety. We owe it this: to be careful, to exercise wisdom, to do what we know in our hearts, we should do, even if it’s inconvenient and even if sometimes restricts our running. I’m talking about […]
The post MFR 97: Safety for Runners appeared first on Mojo for Running.
It’s common for people to do races as a training runs. Have you done this? It’s really not a bad idea – sometimes – but other times it might be a very bad idea. You must go into it with a plan and stick to it. The key is to keep your goal in mind. […]
The post MFR 96: Races as Training Runs appeared first on Mojo for Running.
Compression gear, especially compression calf sleeves, are all the rage. As I write this, I’m wearing compression shorts, and I’ve got to say, I’m becoming quite fond of them, but I’ll save that for another article. I’ll need to test them out in more situations before I’ll be ready to offer an opinion. No, this […]
The post MFR 95: Compression Gear appeared first on Mojo for Running.
Most people realize they ‘should’ warmup before a race, but I notice that many people don’t. Hopefully, by the time you finish listening to this episode of the Mojo for Running Podcast, you’ll be convinced of the incredible value of a good warmup. Too, I hope you’ll realize that warming up is essential, if for […]
The post MFR 94: Warming Up Before Your Race appeared first on Mojo for Running.
There is nothing like a great running movie to get you charged up for your next run, and I deliver the perfect choice in this episode of the Mojo for Running Podcast. A few months back, when I was out West, visiting Kiddo, we joined the Tacoma Runners for a one night special showing of […]
The post MFR 93: You Must See “Run Free” and Other Running Films appeared first on Mojo for Running.
When you have to take time off from running, you probably freak out; most runners do. Once we’re in the habit, we can’t even imagine not running. After all, it’s part of our identity, a big part. Time off from running leaves a gaping hole in our day, and if it occurs several days in […]
The post MFR 92: Perspective on a Few Days Off From Running appeared first on Mojo for Running.
You probably don’t give too much thought to your race bib, except to make sure you have one, right? If you’re like most people, your biggest problem as regards race bibs, is when the occasion arises that you have one and can’t use it. This is not just a problem for you, the runner, but […]
The post MFR 91: When You Have a Race Bib You Cannot Use and Other Bib Related Topics appeared first on Mojo for Running.
I’m a huge believer in taking into account all elements that might affect your running performance, evaluating it from every angle, not all at once, of course, but I think it’s important to realize that adequate sleep is just as important as the right shoe, and speed work is just as important as the appropriate […]
The post MFR 90: Running Drills appeared first on Mojo for Running.
While cheetahs are known for their speed, they are sprinters. They can’t hold that speed for long. Humans, on the other hand, can run much farther but not as fast. We can, however, improve our ability to run faster by modifying our speed training to add high intensity interval workouts. In recent years, high intensity […]
The post MFR 89: HIIT – High Intensity Interval Training appeared first on Mojo for Running.
When runners discuss speed work, four words you likely hear thrown around are fartleks, repeats, intervals, and tempo runs. If you ask ten people what each means, you’ll get several people agreeing on their meanings, but you’ll also get several people who know ‘more or less’ what they mean, and you’ll get some who’ll tell […]
The post MFR 88: Fartleks, Repeats, Intervals and Tempo Runs Explained appeared first on Mojo for Running.
January is the month of reflection and projection. I’ve got some thoughts that I hope will help with your running goals for this next year, and I present the Mojo for Running 2016 Challenge. I hope your running resolutions for next year are not just about how many miles you run. While it’s good to […]
The post MFR 87: Goals, Resolutions and the Mojo 2016 Race Challenge appeared first on Mojo for Running.
Last time we discussed the importance of balance for runners of all levels and at all speeds. It’s critical to virtually every element of running, and perhaps most important of all, because it is at the root of good running form. That’s because if you have a poor sense of balance, it will be that […]
The post MFR 86: Part 2, Exercises and Drills to Improve Balance and Proprioception appeared first on Mojo for Running.
Oddly, relatively little is said about balance for runners. Yet, running is all about balance. Right? If you’re on two feet, you’re walking, and if you’re on one foot, you’re balancing. I am all about finding every conceivable way to improve running, and I’m an especially big fan of any means that is not intense, […]
The post MFR 85: Balance and Proprioception for Runners appeared first on Mojo for Running.
Multi-day running events, frequently referred to as challenges, are becoming more and more popular as runners reach for new challenges and race directors seek new ways to attract runners, but training for multi-day running events, of course, should be different and leaves many runners stumped. That is the topic of this podcast. I’ll discuss how […]
The post MFR 84: Training for Multi-Day Running Events appeared first on Mojo for Running.
Do you ever listen while you run? No, I don’t mean listen to music or conversation or podcasts. Do you listen for the sound of your feet hitting the ground? Try it. If your feet make a loud pounding noise, that means you’re hitting the ground with more force than necessary, and there is room […]
The post MFR 83: Stop the Pounding, How to Tread Lightly When You Run appeared first on Mojo for Running.
Most of the runners I know hope to PR on a regular basis. They know they’re not likely to PR often, but they at least hope to PR every once in a while. That makes sense, but it’s important to keep in mind that your chances of setting a new PR (personal record), aka PB […]
The post MFR 82: Make Three Changes to Your Training This Month to Set a PR Next Month appeared first on Mojo for Running.
One topic that doesn’t get much attention in running magazines, on online sites, and in blogs, is older runners, senior runners, masters runners – yikes! There lies one of the problems: what word to use. That alone is a semantics nightmare. You don’t want to offend anyone, for sure. I know I don’t; so, in […]
The post MFR 81: Critical Information for ‘All’ Runners about ‘Older’ Runners appeared first on Mojo for Running.
Any runner at any level is always at risk for becoming overtrained, of developing overtraining syndrome, a condition you’ll want to go to great effort to avoid because it’s unpleasant, disappointing, and dangerous. In this Mojo for Running Podcast episode, I explain how runners can fall into the trap of overtraining, the symptoms and what […]
The post MFR 80: Overtraining Syndrome appeared first on Mojo for Running.
Keep these injury prevention tips top of mind, and you’ll be able to prevent most running injuries, meaning more miles and more smiles. If you run for many years, it’s inevitable that you will have to overcome a minor injury from time to time, but some people manage to run for decades with very few […]
The post MFR 79: Injury Prevention Tips for Runners appeared first on Mojo for Running.
Last time we discussed uphill technique, but what goes up must come down. Let’s discuss how to maximize downhill running while preventing injury. If you’ve done races with hills, then you’ve probably noticed that most people run downhill at the same pace they run on flat ground. That is a huge opportunity missed. If you […]
The post MFR 78: How to Run Hills Part 2 – Running Downhill appeared first on Mojo for Running.
In this episode of the Mojo for Running Podcast we take a look at running hills. Master hill-running technique and you’ll never be intimidated by hills again. On the contrary, you’ll be looking for races with hills because you will know how to run hills. You will have an edge over all the runners struggling to […]
The post MFR 77: How to Run Hills Part 1 – Uphill appeared first on Mojo for Running.
To be a successful runner, to keep getting back out there, day after day, year after year, you need a constant stream of motivation and inspiration. When one of our running friends needs motivation to run, we all have a responsibility to keep them going, because there will be days when our running friends will […]
The post MFR 76: Encouraging Words for Runners, Two Perspectives on Motivation and Inspiration appeared first on Mojo for Running.
Of the various forms of speed work, one time tested way for any runner to improve running speed is to raise their lactate threshold by incorporating tempo runs into their training schedule. Devoting just one workout per week to a tempo run should payoff with lower times in only a short time. Subscribe with Stitcher […]
The post MFR 75: Tempo Runs Explained appeared first on Mojo for Running.
Coach Deb explains the genesis and evolution of Mojo for Running, how its origin ties in with the local running club she founded, Run Tampa, and much more. In this episode of the Mojo for Running Podcast, she explains the genesis of the Run Tampa running group and all that followed as it continues to […]
The post MFR 74: The Whole Story of Mojo for Running, Run Tampa and More appeared first on Mojo for Running.
Every runner will end up doing a walk run from time to time, for one reason or another, and there is nothing wrong with that. I do a walk/run for the first mile every time out. Some people employ the walk run method for the duration of every run, and that is their goal. I […]
The post MFR 73: When You Feel Compelled to Walk – Listener Question Answered appeared first on Mojo for Running.
One of the things that draw people to this sport is its simplicity and ease of access. It’s inexpensive and you can do it just about anywhere, but even so, there are running tips and tricks that veteran runners know, which can save time and trouble, and facilitate all that is good about running. These […]
The post MFR 72: Running Tips and Tricks appeared first on Mojo for Running.
Every year at about this time I provide Mojo for Running listeners with a running challenge for the following year. For 2014, I challenged you to run twelve 5k races, and for 2013, I challenged you to run thirteen half marathons. In MFR Podcast #71, I challenge you to run six 5k’s and six half […]
The post MFR 71: 2015 Mojo for Running Challenge appeared first on Mojo for Running.
Since runners, by nature, tend to be incredibly helpful to each other, it’s no surprise that when one runner asks for running advice, it pours forth in large quantity. This is probably a good thing, but it’s only a good thing if the giver and receiver exercise good judgment. I hope this episode of the […]
The post MFR 70: Great and Not So Great Running Advice appeared first on Mojo for Running.
When you pin on that number, when you enter the appropriate corral, when you cross the starting line, no matter how your training has been over the months leading up to the marathon, you never really know how the morning will unfold, and such was the case on July 27th of this year when I […]
The post MFR 69: My Broken Arm PR at the SF Marathon appeared first on Mojo for Running.
Shin splints affect virtually every runner at some time in their running career, and for long-time runners, they may come and go over the years. In this podcast, I present the symptoms, causes, treatments, and preventions as presented by numerous medical/health professionals, and links to those primary sources are below. Inside the Doctor’s Office: Keep […]
The post MFR 68: Shin Splints appeared first on Mojo for Running.
Related article: 5 Tips for Running in the Heat The Goldilocks Principle says ‘something’ must fall within two margins, not too much and not too little, and so it is with hydration for runners. You must consume enough to prevent dehydration, but you must not drink too much. When training for long races, it is […]
The post MFR 67: Hydration for Runners The Goldilocks Principle appeared first on Mojo for Running.
Any time you’ll be running for more than an hour, you know you’ll need to have a hydration plan, which will, no doubt involve one of the many hydration systems available. In this episode I explain the options, the advantages and disadvantages of each, and what to consider when shopping for hydration gear. The importance […]
The post MFR 66: Hydration Systems for Runners appeared first on Mojo for Running.
It is not surprising that half marathons continue to grow in popularity. They are the perfect distance to challenge the runner, but training for 13 miles does not have to completely dominate your life. Anyone who can run a 5k can run a half marathon if they’re willing to put in six months of hard […]
The post MFR 65: First Time Half Marathoners appeared first on Mojo for Running.
Runners do a lot of talking. Maybe it’s one of the reason running relaxes us. People need to talk; they need to just socialize, away from electronic devices and screens. Exercising our mouths while we exercise our bodies may be part of the overall health benefit of running. In fact, I’m sure it is. Anyway, […]
The post MFR 64: Two Words Runners Love to Say appeared first on Mojo for Running.
If you hang out with other runners, then you know that every single one will likely have advice for you if you have an ache or a pain or other problem. They only want to help, but in this podcast I’ll provide the single most important piece of running advice I could ever give you. […]
The post MFR 63: Lifesaving Advice for Runners appeared first on Mojo for Running.
Have you ever wondered whether having a running coach would be worthwhile? Ever wondered exactly what a running coach does for you that you aren’t already doing for yourself? In this episode, I explain all the ways working with a running coach will facilitate your running, from running faster to injury prevention to adding a […]
The post MFR 62: The Value of a Running Coach appeared first on Mojo for Running.
With more and more sprint triathlon opportunities, many runners are deciding that the event might just be doable, and they are considering training for their first triathlon. Attracted by the challenge, these runners will all work on their swimming and biking skills, and the result of the increased cross training will be improved running. In […]
The post MFR 61: Three Runners Try a Tri appeared first on Mojo for Running.
All running training should be structured around the principle of alternating hard and easy training days. I explain how this works, why this is important to all runners of all levels, whether training for a 5k or a marathon, and how to build a running schedule arouhd it.
You trained hard, for months, and now, your first marathon it is the week of your first marathon. Now, you need to know what to do the week before, your last week of your marathon taper, when you are at the peak of your training. What should you eat, the week before, the day before and race day? Should you go for a run the day before your marathon? I discuss all of this as well as race day strategy, how to recover from your marathon, and much more.
At this time of year, most runners are reflecting on their achievements last year and planning their running goals for the this coming year. If that’s you, this episode of the Mojo for Running Podcast has lots of great ideas for running motivation, goal-setting, and more. Reflecting on last year is certainly a good idea, but […]
The post MFR 58: Running Streaks and Habits appeared first on Mojo for Running.
Answers to listener questions about running first marathons. Topics covered are cross-training, hot weather marathon training, having a time goal, what to do when something hurts, stretching, training with a group, and more.
The post MFR 57: Your First Marathon, Part 3 appeared first on Mojo for Running.
Every time you run a marathon, you’ll glean more information to prepare you for the next one, but with no past experience, some pitfalls are common to many first-time marathoners. I explain them here in the hope that you will not have that misfortune in your first marathon. Other topics: training schedule nutrition hydration weight […]
The post MFR 56: Your First Marathon, Part 2 appeared first on Mojo for Running.
Years ago, most runners would finish their whole running career without ever doing a marathon or even a half marathon. It seemed that 90 percent of all runners focused on 10k’s, which was the most popular rade distance in the 80’s. Then 5k’s became even more popular, and now half marathons continue to grow in […]
The post MFR 55: Your First Marathon, Part 1 appeared first on Mojo for Running.
If you’re an enthusiastic road runner and racer, it’s inevitable that you will eventually be drawn to the trails, whether you are enticed by the accounts of friends or the challenge of less stable, sometimes more strenuous footing or the desire to spend some time with Mother Nature.In this episode, I’ll introduce you to three […]
The post MFR 54: First Time Trail Racers appeared first on Mojo for Running.
Whether you’ve run in ten races or 50, you probably have had some amazing race experiences, but, for every great race experience, I imagine you’ve had one that you could have done without, a race when something got screwed up, like the timing, the race course, the post race food, the shirts or – in […]
The post MFR 53: Dear Race Director appeared first on Mojo for Running.
You’ve heard the saying, I know, that running is 90 percent mental. Well, I absolutely believe that to be true, and the words we use as labels can have great effect. Few words convey more power and emotion than these three: winners, losers, quitters. How do you define them? In this episode, I look at […]
The post MFR 52: Winners, Losers, and Quitters appeared first on Mojo for Running.
Few things impact our running lives more than injuries. After 37 years of running and 205 races, I can tell you that they are inevitable, and learning to accept that is part of running, but wise training and being proactive rather than reactive will minimize their frequence and severity. Let’s look at the big picture […]
The post MFR 51: The Running Detective appeared first on Mojo for Running.
I got to thinking that some people may have subscribed to this podcast at some point and never gone back to listen to the older Mojo for Running episodes. If that’s you, I sure hope you will go back and start with Episode #1, but in case you haven’t yet done that, in this podcast […]
The post MFR 50: Running Principles Revisited appeared first on Mojo for Running.
I write an article for each issue of Florida Running & Triathlon Magazine. Recently, my article featured two members of my local coaching group, Michele Cerullo and Brandi Jackson and their unique experiences as they trained for theie first marathon, the Chicago Marathon. Alter G TreatmillI describe the value of the Alter G Treadmill, an […]
The post MFR 49: First-Time Marathoners appeared first on Mojo for Running.
If you’re not running trails, it may be the single best way you can enhance your running program, both from a fitness perspective and from a pleasure perspective. In Podcast #46, I provided an overview and discussed the benefits. In this podcast, I get specific about how to get into trail running, and I provide […]
The post MFR 48: Trail Running, Part 2 appeared first on Mojo for Running.
In the face of tragedy, we we seek normalcy and are heartened by even small acts of kindness. Such was the case after the bombings at the Boston Marathon. In this episode I describe several brief stories of runners’ experiences and their feelings. It is not sad but rather a celebration of the goodness of […]
The post MFR 47: Boston Marathon Stories appeared first on Mojo for Running.
If you don’t run trails, please consider broadening your horizons and venturing off road. This running podcast explains why you should try trail running and provides information on how to find out about running trails in your area and the trail runners who run on them. This is Part 1 of two episodes devoted to […]
The post MFR 46: Trail Running, Part 1 appeared first on Mojo for Running.
Did you ever want to talk to a race director or more likely, do you have a message for all race directors? I bet if you race frequently, you have a lot to say, a lot of advice and/or input about that you like, what you don’t like, and what you’d like to see at […]
The post MFR 45: Comments for Race Directors appeared first on Mojo for Running.
The famous runner’s high is sacred n the running community, right? Sure. It is what keeps us coming back to run again, hitting the pavement or the trails, day after day, year after year. We cherish our runner’s high and we count on it. Without those endorphins, we’d be in need of much more mental […]
The post MFR 44: Running Under the Influence of Endorphins appeared first on Mojo for Running.
Running probably requires less gear than any other sport, but the one piece of essential running gear is a pair of shoes. In this third episode about running shoes, I discuss how you can safely and effectively wash your shoes, how to get the smell out of them, and more.
The post MFR 43: Running Shoes, Part 3 appeared first on Mojo for Running.
Everybody loves a challenge, especially runners. So, I’ve got a doozy for you. I challenge you to do 13 half marathons in 2013. That’s more than one a month, which means it’s not appropriate or reasonable for new or inexperienced runners, but for experienced half marathon and marathon runners, this will be great fun. I […]
The post MFR 42: The 13 x 13 in 13 Half Marathon Challenge appeared first on Mojo for Running.
This is the second in a series of three podcasts about running shoes. Last time we talked about what should happen when you go to a running store, what you need to know, and where to go to buy running shoes. We also talked about terminology. This time, I discuss the advantages of minimalist shoes, […]
The post MFR 41: Minimalist Running Shoes appeared first on Mojo for Running.
This is the first in a series of three podcasts about running shoes. In this episode, I explain how to know whether the sales person in the running store is knowledgeable, considerations when selecting running shoes, and some of the terms you may want to know. The following articles provide more in depth information from […]
The post MFR 40: Running Shoes appeared first on Mojo for Running.
My favorite way to run a race – no matter the distance – is to negative split it, which means to run the second half faster than the first half. In this episode of the Mojo for Running Podcast I explain why you would want to run a negative split and how to train to […]
The post MFR 39: Negative Splits appeared first on Mojo for Running.
It’s time to talk about breaking up your long run, at least sometimes. That’s right. Sometimes, it is advisable to break up your long run, but to still do the two runs close enough together for them to have the same, or nearly the same, or even a better, more advantageous effect. Here is an […]
The post MFR 38: Break Up Your Run – Sometimes appeared first on Mojo for Running.
Michelle Eley became something she never thought possible, someone she never imagined she could be. She became a runner. I’m telling her story because it’s a story tha virtually anyone could have as their own, because becoming a runner, no matter how far-fetched the idea may seem is an achievable goal for almost anyone. Enjoy […]
The post MFR 37: Michelle Eley’s Journey, a Love Affair with Running appeared first on Mojo for Running.
I apologize to all Mojo for Running Podcast listeners. I know I’ve been absent for a while, but I’m back and anxious to get caught up on podcasts. Unfortunately, September and February are my busiest months of the year, and as a result, sometimes I get behind on podcasts, but when I am not working […]
The post MFR 36: Where I’ve Been and What I Do appeared first on Mojo for Running.
Did you jump rope as a kid? Most likely. Well, turns out jumping rope is a darn good form of cross training for running. So, it’s time to get yourself a jump rope, but it’ll probably need to be a bit longer that your first one. If you think you’re too old, you absolutely are […]
The post MFR 35: Jumping Rope appeared first on Mojo for Running.
Last time we talked about the value of running friends for enriching your life and motivating your running; so, today, I provide ideas for how you can find a running group in your town. Doing so will provide you with motivation and entertainment while helping every other member of the running group. With the right […]
The post MFR 34: How to Find a Running Group appeared first on Mojo for Running.
This episode is about the value of running friends. It is great if you are intrinsically motivated to get out here and run every day or almost every day, but if you develop a circle of running friends, if you join a running group, you’ll find that you mis fewer runs, get in more miles, […]
The post MFR 33: Running Friends appeared first on Mojo for Running.
When I recorded Episodes 27 and 28, after I discussed the value of using a metronome to improve running cadence, aka stride rare, aka leg turnover, I recorded my metronome for a few moments for you to get the idea of what that was like. Later, it occurred to me that it might be quite […]
The post MFR 32: Running with a Metronome appeared first on Mojo for Running.
Have you ever had a really bad race? If you’ve done more than a few races, then I know your answer is yes. If you have never had a bad race, then you haven’t been racing for long. The longer you’ve been racing, the wider variety of race experiences you’ve had, and most of you […]
The post MFR 31: When You Have a Horrible, Terrible, Dreadful Race appeared first on Mojo for Running.
With this episode, I’m beginning a regular feature of the Mojo for Running Podcast titled One Runner’s Story. These will be profiles of runners. Sometimes it will be about how running changed a person’s life, sometimes they’ll be motivational stories, and other times they’ll be race reports. I already have received many stories, and I […]
The post MFR 30: The New and Improved Pete Nelson appeared first on Mojo for Running.
If a runner doesn’t stay healthy, if he becomes injured, no matter what his running goals, he will not achieve them any time soon. Preventing injury, therefore, must be every runner’s top priority. These tips will help you to keep running. Link mentioned: Running Times Magazine article: “Owner’s Manual: Cracked Back” by Jim Thompson Article […]
The post MFR 29: Ten Tips for Staying Healthy and Preventing Injury appeared first on Mojo for Running.
We discussed the importance of improved running cadence in the last episode. This time we will discuss ways that you can improve your cadence, also known as stride rate, to improve your running form, increase running speed, improve running economy, and prevent injuries.
The post MFR 28: Running Cadence, Part 2 appeared first on Mojo for Running.
As with any sport, different facets of running tend to get heightened attention for a while until they are superseded by the next popular topic of interest. It seems the ‘barefoot’ running fascination is waning, lately, not because of disinterest but because it’s no longer ‘new.’ Personally, I have been hearing much over the last […]
The post MFR 27: Cadence, aka Stride Rate or Leg Turnover appeared first on Mojo for Running.
The longer I coach, the more strongly I feel that running form is an often overlooked avenue for veteran runners to improve and for beginning runners to succeed. In this episode, I discus proper running form as regards head position, shoulders, arm position and swing, core, foot strike, and arm/leg coordination. This single podcast coul […]
The post MFR 26: Running Form appeared first on Mojo for Running.
Many beginning runners complain of breathing problems. Typically, they say they can never seem to catch their breath, and I understand that if you feel like you can’t breathe, you can’t very well focus on improving your running. You certainly can’t get comfortable and actually enjoy it, either. In fact, you will probably be incapable […]
The post MFR 25: Breathing Problems for Runners appeared first on Mojo for Running.
Have you been maintaining a daily running journal? If you haven’t, why not start now? In this episode, I explain all the things you should note in your running journal and how that information can be helpful to your running performance and how it will help you in your progress toward your goal race. If […]
The post MFR 24: Keep a Running Journal appeared first on Mojo for Running.
The foundation of every runner’s success is their base mileage, but, oddly, I don’t hear much discussion of that. So, I ask you now, “How is your running base?” Or maybe I should ask, “What is your running base?” Do you even think about it? Well, this episode of the Mojo for Running Podcast will, […]
The post MFR 23: How is Your Running Base? appeared first on Mojo for Running.
Let’s talk about putting running and racing in the proper perspective. It’s easy to let running take over your life, and that is a problem; running should enhance every part of your life. I hope that listening to this episode will help prevent this from happening to you. Running personally means making sure that your […]
The post MFR 22: Running Personally appeared first on Mojo for Running.
This episode is a bit of a departure. I came across a wonderful blog post by runner Jaymie Pizarro on her blog BullRunner.com and felt compelled to share it with the Mojo for Running listeners. She was kind enough to give me permission to share it here. It’s a ‘feel good’ piece that I think […]
The post MFR 21: Date a Girl Who Runs appeared first on Mojo for Running.
Of all types of cross training for runners, it is my opinion that spinning classes – or cycling – is the most beneficial, providing the best payoff for runners. In this podcast, I explain how spinning helps with strength, running form, and running speed, what a spinning class is like, the etiquette and much more. […]
The post MFR 20: Spinning Recommended for Runners appeared first on Mojo for Running.
You may be surprised to learn that, contrary to logic, when it comes to running, a great work ethic can actually make sticking to a running schedule more difficult. Most runners have a great work ethic, certainly an admirable quality, but that can be the very attribute that challenges their running training, making it necessary […]
The post MFR 19: A Great Work Ethic, a Challenged Runner appeared first on Mojo for Running.
Have you heard the term “DNF”? Veteran runners will know that DNF stands for “Did Not Finish,” three somewhat unpleasant words for every runner of every level. It is super tough for any runner to imagine stopping, not finishing. Many of us remember the famous scene from one of the 1982 Ironman World Triathlon in […]
The post MFR 18: DNF Means “Do Nothing Foolish!” appeared first on Mojo for Running.
It’s always a challenge to stick to your training schedule during the holidays. Everyone seems to struggle. As much as we relish the holidays, the months of November and December can also bring a load of stress as we find ourselves pulled to one event after another, and to cause even more stress, we often […]
The post MFR 17: Running Through the Holidays appeared first on Mojo for Running.
Let’s talk about the occasion when you may depart from the racing plan and why it’s okay to do it once in a while. Sometimes you plan and train perfectly, but, inexplicably, on race day, the wheels fall off, and other times nothing seems to go right before the race, but once the gun fires, […]
The post MFR 16: You Just Never Know appeared first on Mojo for Running.
Every runner I know is concerned about diet, nutrition, calories, and weight, at least to some extent. In fact, most runners, about 90 percent, become runners, at least in part, to lose weight. No runner wants to carry around any extra pounds on those long runs. Let’s talk about portion size, healthy eating habits for […]
The post MFR 15: Food, Birthdays, Calories and Running appeared first on Mojo for Running.
We all run in hot weather from time to time. If you live in the South, like me, you run in it a lot. In this episode, I discuss how hot weather affects running. Then, I offer some tips for getting in your runs even when temps rise above 80 or 90 degrees, and I […]
The post MFR 14: Hot Weather Running appeared first on Mojo for Running.
Every runner of every level needs to know the answer to this question: What should the per mile pace difference be between hard runs and easy runs? How would you answer that question? This is critical because running at a pace that is too fast or too slow, at any given time, will affect your […]
The post MFR 13: Per Mile Pace Difference for Hard Easy Runs appeared first on Mojo for Running.
If you are a runner – and if you’re here, logically, you are – then you will inevitably deal with a running injury, and you probably already have had to do so. If you haven’t been running long and haven’t experienced an injury, that’s great, but it will happen. That’s not a pessimistic attitude. No […]
The post MFR 12: Dealing with Running Injuries appeared first on Mojo for Running.
Sometimes life gets in the way of your running training, and there is no way to prevent it. Maybe little Carla wakes up at 3 a.m. with a fever. That is your top priority, and you will be preoccupied with her for at least a few hours. Your 5:30 a.m. run is instantly a ‘no-go.’ […]
The post MFR 11: There’s Always Next Time appeared first on Mojo for Running.
Do you ever wonder about the long term effects of running? Sure, running is good for your heart, it burns lots of calories, and has a host of other well known benefits, but do you wonder if your body will eventually suffer from all those miles? Will it breakdown? Will your knees go? How will […]
The post MFR 10: The Long Term Effects of Running appeared first on Mojo for Running.
If you want to get faster, there are plenty of ways to accomplish that goal besides traditional speedwork, but despite that fact, there is no substitute for good old-fashioned, traditional speedwork, but what options do you have? Actually your options are many and varied, which makes doing speedwork fun, at least to a point. In […]
The post MFR 09: Easing Into Speed Work appeared first on Mojo for Running.
Do you want to run faster? In this episode I explain 15 tips for running faster. A future podcast will deal exclusively with speed work, per se. This episode presents 15 other activities you likely wouldn’t have thought about trying. I suggest adding a couple of these at a time to your running training. If […]
The post MFR 08: 15 Tips for Running Faster appeared first on Mojo for Running.
If you’ve never trained with a running coach, you likely have never tapered for a race. It’s possible you’ve never even heard of tapering. Master the art of the taper, and you will be amazed. The final phase of the macro cycle is tapering, that magical – and sometimes frustrating – time at the end […]
The post MFR 07: Tapering for Your Goal Race appeared first on Mojo for Running.
Okay, you’ve built your training base. What next? Now, you move into the second phase of your macro training cycle. It’s time to stop increasing your mileage and start working on running speed and race specific training. This second phase will prepare you for the third phase, tapering. If you built a good base in […]
The post MFR 06: After Base Building appeared first on Mojo for Running.
Learn what running coaches mean when they say to construct your training using macro and micro cycles. And, learn how to use micro cycles to plan the base building, sharpening and tapering phases of your macro training cycle. The focus in this episode is mainly on the base building phase, perhaps the most critical phase […]
The post MFR 05: Macro and Micro Cycles appeared first on Mojo for Running.
In this episode, I introduce you to three high school cross country runners. This episode was originally an article printed in Florida Running & Triathlon Magazine. I write an article for each issue, and each one features several runners’ experiences as they tackle a new distance or type of race. These three are just finishing […]
The post MFR 04: High School Cross Country Runners appeared first on Mojo for Running.
Let’s talk about the all-important once weekly long run, which is distinct from the other hard run days of the week. The long run is the second basic weekly element of any running training schedule, after the hard easy principle. In other words, you want to include a long run as one of the hard […]
The post MFR 03: The Once Weekly Long Run appeared first on Mojo for Running.
After running and racing for almost 30 years, I finally decided to become a certified running coach. Going into the the training, I assumed I had a reasonable knowledge of how to train, particularly since I’d been working with a coach. So, imagine my surprise when I learned that there was a great quantity of […]
The post MFR 2: The Hard Easy Training Principle appeared first on Mojo for Running.
After running for thirty years, I became a certified running coach, and I gotta say, I was amazed at how much I didn’t know about how to train. Like most people, for those thirty years, I was tied up with other things besides studying about running. I was teaching school, raising my two kids, and […]
The post MFR 1: Mojo for Running Podcast Overview appeared first on Mojo for Running.
In this first podcast Coach Debbie Voiles provides an overview of the topics planned in future episodes. Scroll down and click on the underlined podcast title OR go to iTunes and subscribe to this podcast.
First, she will discuss basic running training principles. These are accepted guidelines for planning running programs. Any runner should be able to apply these guidelines to create an individualized daily training plan.
Other topics will include base building, tapering, cross training, racing, speed work, stretching, drills, strength training, heart rate monitors, trail running, and much more.
Subscribe to this podcast on iTunes.