Strides for Strength: Recent Episodes
Michaela Robertson & Erin Rosen
Michaela and Erin are RRCA certified run coaches and Registered Nurses by degree! The Strides for Strength podcast is where running meets everyday life. We focus on mindset, physical strength and all of life’s in between moments of self doubt and fear both on and off the run. Our mission is to make running SIMPLE and FUN while we pull back the curtains around all things running tips, tricks, motivation and lifestyle with athlete interviews, guest experts combined with our many years of running experience going from non runners to now multiple time marathoners to help you become the athlete you were always meant to be.
We can't wait to see what is in store for our 2026 year at Strides for Strength & we will see you on the other side of this venture!
In this episode, we talk about Coach Erins journey as a new mom, the challenges of building a running community, and our evolving business goals. We share insights on overcoming imposter syndrome, the importance of accessibility in coaching, and our excitement for future events in 2026. This podcast highlights the balance between personal life and professional aspirations, emphasizing the significance of community and support in both running and motherhood.
BE SURE TO STAY CONNECTED WITH US ON OTHER NON PODCAST PLATFORMS:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, Hanna shares her journey as a NICU nurse and a passionate runner. The discussion explores her personal growth, the challenges of balancing a demanding nursing career with her running goals, and the mindset shifts that have helped her view food as fuel rather than just a means to burn calories. Hanna reflects on her marathon training experiences, the importance of adapting to her unique schedule as a shift worker, and the lessons learned from race day. The pod emphasizes the significance of mental resilience, the value of community support, and the joy of running for the sake of running.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this conversation, Stephanie shares her extensive running journey, discussing her evolution from a tennis player to a passionate marathon runner. She emphasizes the importance of mindset, recovery, and personalizing training plans as one ages. Stephanie also reflects on her experiences in age group world championships and the Boston Marathon, highlighting the joy of running and the significance of setting goals. Throughout the podcast, she encourages listeners to embrace their unique journeys and find fulfillment in the process of running, no matter the pace or age.
Connect with Stephanie:
runwithredness.com
IG @runwithredness
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode of Strides for Strength, we chat with Laura, a perioperative nurse, trail running coach, and adventure enthusiast, about how to pursue big endurance goals while managing the demands of a high-stress career. Laura shares actionable strategies for navigating shift work, managing stress buckets, and staying aligned with your values to avoid burnout. From her experience coaching runners to 50Ks and marathons, she emphasizes fitness for longevity, the importance of joy in training, and why it’s okay to pivot or change goals. We also dive into building running communities, protecting your energy from social media comparison, and creating training routines that fit life, not just the race. Whether you’re a nurse, busy professional, or endurance athlete, this episode offers inspiration and practical tips to reach your goals without sacrificing balance. Tune in to learn how to train smarter, live fully, and make your athletic journey as adventurous as your life.
Connect with Laura on IG: @highadventurenurse
-> highadventurehealthcare.substack.com
-> www.epnutrition.co/laurahall
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode of Strides for Strength, we sit down with Mike from Training for Life to uncover the secrets of building strength, mobility, and injury-free performance for athletes of all levels. Mike shares his journey from competitive sports to personal training and how he helps runners, lifters, and everyday athletes unlock their body’s full potential through proper movement patterns, mobility routines, and strength training. Learn practical tips on finding your edge, improving your squat, and overcoming tightness and pain that can hold you back. Whether you’re battling knee pain, hamstring tightness, or just want to run faster, lift stronger, and train smarter, this episode is packed with actionable insights. Discover why focusing on the foundations of movement is the key to long-term performance and injury prevention. Perfect for runners, strength athletes, and anyone ready to take their fitness to the next level.
Connect with Mike on IG: https://www.instagram.com/trainforlifecoachmike/
Check out his website: https://trainforlifefitness.com/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnOgUjdb83XdfhxJS-sB2uLwVdZb5S4OTZk9kDwc9GPmCPw2Y1rz1DzgZw1as_aem_NtyrTwSjpqIM_9_Gvm89lA
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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Join us on this heartfelt episode of Strides for Strength as we welcome Coach Erin’s newest adventure: motherhood! Freshly postpartum, Erin shares her unfiltered birth story, from a 36-hour labor to navigating the first sleepless week with baby T. She reflects on how her endurance athlete mindset prepared her for labor, the realities of postpartum recovery, and the emotional rollercoaster of becoming a new mom. From mastering the basics of feeding and sleep to finding her new normal while balancing running goals, Erin offers an honest inside look of this season of life and encouragement for anyone on the motherhood journey.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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This episode is a real, unfiltered conversation between the Strides for Strength coaches about what it actually looks like to navigate a tough season—physically, mentally, and emotionally. We unpack the pressure to “do more,” the myth that you have to keep up with everyone else, and the permission to honor whatever season your body is in. From race weekends to pelvic floor struggles to the importance of women supporting women, this episode pulls back the curtain on the messy middle. If you’ve been feeling off, overwhelmed, or like you’re not doing enough, this one is your reminder that you’re not alone.
💡 What You’ll Hear:
- The real talk behind expectations, performance pressure, and low-motivation seasons
- How pelvic floor issues shaped training and the conversation around women’s running
- Why you don’t have to keep up with runfluencers or anyone else online
- The behind-the-scenes of the Philly race weekend and what made it feel magical
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, we’re bringing you all the unfiltered life updates—from Erin being as pregnant as pregnant can be (yes, complete with burrito-on-belly commentary) to how both of us are navigating seasons of running that look nothing like they used to. We talk about shifting identity, giving yourself permission to slow down, and why it’s okay for your training to change when life does. This conversation blends humor, honesty, and coaching perspective as we unpack what it really means to honor your body in transition. If you’re in a season that feels messy, uncertain, or different than expected, this one will hit home.
💡 What You’ll Hear
- How pregnancy is reshaping Erin’s relationship with movement, rest, and expectations
- The mindset shift required when your training feels off, heavy, or uninspired
- Why slowing down doesn’t mean you’re losing progress—it’s often where growth happens
- Michaela’s reflections on navigating a new season of running and identity
- Bonus: Erin using her belly as a portable food tray (an all-time iconic moment)
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this episode, we sit down with registered dietitian Brooke Czarnecki to unpack the hidden epidemic in the endurance world: under-fueling. Brooke shares her personal story of overcoming disordered eating, why RED-S (Relative Energy Deficiency in Sport) is more common than we think, and how you can start rebuilding trust with your body. From gut issues to burnout, we cover the symptoms you’ve probably normalized and the small shifts that can make a massive difference in how you feel on the run (and off).
In this episode, we cover:
- Why GI issues, fatigue, and injuries aren’t always “just part of running”
- What RED-S is, and why it’s often missed—even in healthy-looking runners
- Tangible signs you’re underfueling (even if you think you’re eating enough)
- Where to start when unlearning toxic nutrition advice
- How to support a friend struggling with disordered eating or underfueling
Connect with Brooke:
IG: https://www.instagram.com/intentfulnutrition/
Website: www.intentfulnutrition.com
Freebie: https://intentful-nutrition.kit.com/pre-and-post-workout
(pre and post workout fuel guide)
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
This episode is a truth bomb in the best way. Danielle Kepics—a functional medicine PA, former therapist, and absolute powerhouse joins us for a no-BS conversation about performance, periods, and why “just push through” culture is failing athletes. We unpack what’s actually healthy, how stress impacts performance, and why eating more and doing less might be the exact reset you need.
In this episode, we talk about:
- How endurance athletes confuse discipline with disorder
- The stress bucket & why performance isn't just about training
- Why under-eating is the biggest roadblock for most women
- What a “normal” period actually looks like—and why it matters
- How to train in alignment with your life season
- Coming off birth control & cycle health 101
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode with one of our athletes, Brittany who just completed the New York City Marathon, we dive into what it really feels like to train and race while life unravels around you. This training cycle for her was the kind of season where running becomes more than a goal; it becomes a lifeline. Something to help you connect deeper to you. Through her story of navigating grief after losing her mom, navigating the uncertainty of allowing her body to process & heal all while building resilience in the process. Brittany shares how showing up for the miles helped her process emotions, find meaning, and rediscover her strength both on & off the run.
What You’ll Hear:
- The difference between her first and second marathon
- How running helped Brittany navigate grief and change
- The moment everything felt overwhelming — and what pulled her through
- How community and consistency can ground you when life feels uncertain
- How let go of goals and really meet yourself where you are at
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this conversation, Courtney Daniels shares her journey to completing her first Ironman, reflecting on the mental and physical challenges she faced throughout her training and race day. From the importance of nutrition and mental preparation to the sacrifices made along the way, Courtney provides the insights she wish she would have known going in to her first Ironman and tying it back to the everyday endurance athlete's experience. She shares the emotional highs and lows of race day, the significance of support from family and friends, and the lessons learned that she hopes can inspire future athletes. This conversation encapsulates the essence of perseverance, dedication, and the transformative power of endurance sports.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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We’re welcoming registered dietitian and board-certified sports nutritionist Stevie Lynn Smith back to the Strides for Strength podcast—this time as a soon-to-be published author! Her new book, Power Up: A Young Woman’s Guide to Winning with Sports Nutrition, is all about helping female athletes fuel with confidence, ditch diet culture myths, and build a strong foundation for both performance and lifelong health.
This conversation explores the importance of nutrition for athletes, particularly young women, and how the book aims to provide accessible, science-based information to help them build healthy relationships with food and performance. Stevie emphasizes the need to debunk common nutrition myths, particularly around carbohydrates, and highlights the significance of support systems in fostering a positive environment for young athletes. Stevie shares practial stools & resources that will aid in long term health AND performance!
Pre-order her book, Power Up: A Young Woman's Guide to Winning with Sports Nutrition now!
Connect with her on IG @stevielynlyn
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
Nicole joins us on the Strides for Strength podcast to share her journey from a high school state champion swimmer to a triathlete chasing Ironman dreams. From navigating setbacks like injuries and illness to rebuilding her running from the ground up, Nicole’s story is one of discipline, patience, and persistence. Whether you’re curious about triathlon or just need a reminder that growth comes with time, this conversation will inspire you to embrace the long game in your own training.
💡 What You’ll Hear:
- Nicole’s transition from competitive swimming to running and triathlon
- How a New Year’s resolution turned into a lifelong love for endurance sports
- The role patience played in coming back from injury and illness
- Why triathlon culture and community are unlike anything else
- The surprising impact of cadence, strength, and small details on big improvements
- How focusing on feeling strong—rather than chasing numbers—changes the game
- Nicole’s future goals (yes, the full Ironman seed has been planted!)
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this episode of the Strides for Strength podcast, Kristen sits down with Coach Mich to share her journey as a runner, reflecting on her journey from a hesitant participant using primarily the on/off again via Couch to 5k method to a now consistent, strong, motivated athlete.
She discusses the importance of finding personal motivation, the impact of motherhood on her running journey, and the significance of nutrition in helping her performance. Kristen also emphasizes the value of training intentionally and the importance of setting realistic goals that align with her life as a mother and teacher. As she looks ahead to future races, she shares her excitement about continuing to grow in her running journey while balancing family life.
What You’ll Hear:
- Anyone can be a runner, regardless of speed or distance.
- Running can serve as a metaphor for life, teaching resilience and perseverance.
- Motivation for running can evolve over time, especially through different life stages.
- Training should be intentional and responsive to individual needs and circumstances.
- It's important to find a balance between running and family commitments.
- Setting realistic goals can help maintain motivation and enjoyment in running.
- Community support can enhance the running experience and provide accountability.
- Every run is an opportunity to learn and grow as an athlete.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
The Strides for Strength coaching crew is back together on the mic! In this roundtable catch-up, we get real about marathon training highs and lows, pivoting race plans, pregnancy running struggles, and how to keep running fun when life feels full. Tune in for hot takes on the pro running world, updates on our own training (or lack thereof), and the reminder every runner needs: races will always be there, but your joy matters most.
What You’ll Hear:
- Why pivoting your race plan can be a smart, strong choice
- Real-life marathon training updates from busy, full lives
- Pregnancy running highs, lows, and laugh-out-loud moments
- Hot takes on the professional running and track world
- How to keep running joyful in different seasons of life
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this bonus episode, Michaela and Erin share their very different experiences with this year’s Boston Marathon registration results. One got in, one missed it by just five seconds. Together, they unpack the emotions, lessons, and logistics behind chasing big goals and how to hold space for both joy and heartbreak in the same moment.
What You’ll Hear:
- The highs and lows of Boston Marathon registration day: acceptance vs. rejection
- How Erin navigated qualifying while pregnant and the decision to defer
- Michaela’s perspective on missing the cutoff by five seconds (and how she’s processing it)
- Tips for handling big disappointments in running without losing your drive
- Why your time doesn’t define your worth as a runner
- The power of celebrating progress, even when the goal isn’t reached yet
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
From cross-country moves and inconsistent summer training to hitting a pull-up PR, we’re catching you up on life, running, and what registering for Boston really feels like (spoiler: it’s not always seamless). We also dive into fears about setbacks, how to reframe “starting over,” and why AI training plans may not always have your best interest in mind.
What You’ll Hear:
- Why one of us is celebrating 3x6 pull-ups in the off-season
- The reality of moving across the country mid-training cycle
- What went right (and wrong) with Boston registration
- Honest reflections on buffers, timelines, and the emotions of applying
- Reframing the fear of “starting from scratch” after big life shifts (pregnancy, injury, or long breaks)
- Our advice to athletes chasing Boston for the first time
- Thoughts on AI-generated training plans vs. real coaching — and how to use them wisely
- The new way we’re bridging the gap for runners who can’t afford 1:1 coaching
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
The finish line isn’t the end—it’s just the beginning of what comes next. In this final episode of our Race Series, Michaela and Erin dive deep into the emotional highs and lows after race day, how to process the “post-race blues,” and why reflection is the secret weapon for becoming a stronger lifelong athlete. Whether your race went perfectly or totally fell apart, this episode will help you reset, recover, and refocus without rushing into the next big thing.
What You’ll Hear:
- Why a post-race reflection is just as important as training
- How to process the emotional rollercoaster after finishing a race
- The difference between ego-driven vs. readiness-driven decisions
- Practical tips for journaling and capturing lessons while they’re fresh
- How long to rest after half and full marathons (and why it’s so individual)
- The truth about post-race blues and how to navigate them with grace
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this episode of the Race Series, Michaela and Erin swap stories from their first marathons and share the unexpected challenges that pop up on race day—from weather that won’t cooperate to porta-potty disasters. You’ll learn how to prepare for conditions you can’t control, adjust your race plan on the fly, and handle start line stress like a pro. Whether you’re training for your first 5K or your 10th marathon, these lessons will help you show up ready for anything.
💡 What You’ll Hear:
- The most surprising (and hilarious) moments from our first marathons
- Why weather is one of the biggest race day wild cards—and how to prepare for it
- Practical tips for adjusting your pace, fueling, and mindset when conditions aren’t ideal
- Start line stressors no one talks about (and how to avoid them)
- Porta-potty survival strategies you’ll thank us for later
- How to mentally surrender to race day variables and focus on what you can control
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
Tapering before a big race can feel more mentally exhausting than the peak weeks of training. In this Fall Race Series episode, Michaela and Erin break down why taper is so tough, how to navigate the spirals, and why the weird aches and anxieties are totally normal. Whether you're deep in the taper blues or just curious what’s coming, this is the pep talk you didn’t know you need to not just survive taper but maybe even feel a little better about what is happening physically & mentally leading up to race day.
What You’ll Hear:
- Why taper brings up so much mental noise and doubt
- What’s actually happening to your body during taper
- Phantom pains, sniffles, and the immune dip no one warns you about
- Why under-fueling during taper can backfire on race day
- How to handle the extra time, energy, and emotions that come up
- Journaling prompts and distractions to survive the taper spiral
- A reminder that rest is an essential part of performance
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
Race day nerves, mid-run meltdowns, and the fear of not finishing—we’ve all faced those moments when things don’t go according to plan. In this episode, Michaela and Erin dive into the mental side of racing: what to do when your goals feel out of reach, how to reframe negative thoughts mid-race, and why training your mindset is just as important as training your body. Whether you’re chasing a PR or simply trying to finish strong, this is about when the doubt or discomfort creeps in bcz let's be real- IT WILL.
What You’ll Hear:
- How to mentally prep for the discomfort of race day
- Why mindset needs to be trained just like your legs
- What to do when your race isn’t going to plan
- Visualization tools that actually work
- How to reset mid-race when doubt or fear creeps in
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this episode, Michaela shares her experience stepping off the roads and onto the trails for her very first trail half marathon. Alongside Erin, the two unpack the differences between road and trail racing, the ego shift required, and why chasing pace isn’t the goal when dirt, rocks, and mountains are involved. If you’ve ever thought about trying trail running—or wondered what it really feels like—this one’s for you.
What You’ll Hear:
- The decision-making process behind skipping another marathon and choosing trails instead
- How road running fitness translates (and doesn’t) to the trails
- The mental shift required to embrace slower paces and walking climbs
- Nutrition differences between road and trail racing (and why Nerds Clusters made an appearance)
- The unexpected community vibe of trail racing compared to the roads
- Race morning nerves, blue flag fears, and why aid stations weren’t what Michaela expected
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this episode of the motherhood series, Coach Jess brings the real talk. As a run coach, fitness coach, and mom of three (ages 5, 7, and almost 11), Jess shares what motherhood looks like in this current season of life—far past the toddler stage, but still deep in the chaos of sports, schedules, and trying to find balance in self-care. From early morning workouts to treadmill runs while her kids are home for summer, she offers wisdom on time management, mom guilt, and why putting yourself first isn’t selfish—it’s essential.
In this episode, we cover:
- How Jess’s fitness journey evolved across three pregnancies
- Lifting, running, and taking back control of your body after being told to “do nothing”
- Managing time and expectations as a mom of three active kids
- Advice for moms navigating mom guilt and losing their sense of self
- Why seasons will change—and how to keep showing up for yourself through each one
- Her best “mic drop” reminder for moms trying to do it all
Connect with Coach Jess on IG @wholelattejess
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this episode of the motherhood series, we sit down with Brittany—run coach, strength coach, nurse, and soon-to-be mom—to talk all things pregnancy, performance, and mindset shifts. From running a half marathon in the first trimester to navigating gym workouts with pelvic floor awareness, Brittany opens up about the physical and emotional rollercoaster of being a pregnant athlete. Whether you’re a runner, a mom, or someone figuring out how to give themselves grace- this episode is for you!
In this episode, we cover:
- How Brittany’s journey into running started with the Boston Marathon (and a towed car)
- The evolution from chasing sweat to loving strength
- Running a half marathon during the first trimester: ego vs. intuition
- Navigating body image and weight gain during pregnancy
- How pregnancy has shifted her training, mindset, and routines in the gym
- Advice for new moms and pregnant athletes including flexibility and grace
Connect with Brittany on IG: @runyourlife_
Learn how to work with Britt www.runyourlifecoaching.com
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this episode, we chat with Coach Ruth Atkinson—former choir teacher turned full-time run coach and new mama. Ruth opens up about her transition from the classroom to coaching, what it was like running a marathon at 26 weeks pregnant (!!), and her very real, very raw return to running postpartum. We talk about identity shifts, social media comparison traps, setting expectations, and why every mom's journey (and comeback pace) is valid.
In this episode, we cover:
- Ruth’s career pivot from choir director to running coach
- Her experience running a marathon while 26 weeks pregnant
- The emotional and physical shift from performance-focused to vibe-focused running
- What early postpartum return to running actually looks like (C-section, sleepless nights, and all)
- Advice for navigating motherhood and still staying connected to your sense of self
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this vulnerable and honest conversation, Coach Erin shares her unfiltered journey through pregnancy as an athlete who never saw motherhood in her future. From early surprises and shifting identities to navigating training and redefining success, this episode is a must-listen for anyone in a season of transition, especially athletes learning to embrace the unknown.
💡 What You’ll Hear:
- The honest story behind Coach Erin’s unexpected pregnancy
- Letting go of control and trusting your body in new ways
- Redefining athletic success while growing a tiny human
- How pregnancy impacted her Boston goals—and her mindset
- The physical and emotional realities few talk about in pregnant athlete life
- Why duality (gratitude and discomfort) matters in big life transitions
- Maternity fashion meltdowns, Taco Bell cravings, and keeping it real
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
The full Strides for Strength coaching crew is back on the mic! In this catch-up episode, we cover everything from summer running and racing wins to Coach Erins pregnancy news, heat training tips, strength training blocks, and what it means to pivot with grace (and a lot of laughter). This one’s for you, the runner navigating life’s seasons, craving connection, and learning how to adjust without giving up!
What You’ll Hear in This Episode:
- Jess’s half marathon PR & return to racing
- The mental edge of sauna sessions + heat adaptation for race day
- Life updates from Germany to pregnancy, and what training looks like now
- The power of strength cycles, back squats, and seasonality in running
- Honest convos about expectations, identity shifts, and letting go of timelines
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this fun and honest episode, we coaches recap this year’s Peachtree Road Race—including Coach Erin running while pregnant, racing in Atlanta heat, and Jonathan’s legendary beer-per-mile strategy. We dive deep into shifting expectations, what it means to race “for fun,” and how our mindsets have changed over time with a decade of running.
What you will hear:
- What it’s really like to run the world’s largest 10K while pregnant
- Why Peachtree is a party… and also hot, humid chaos
- How Jonathan drank 8 beers in 6 miles (yes, really)
- What mature athletes understand about race-day expectations
- Letting go of PR pressure and embracing joy in running
- How social media and Strava shape our self-worth as runners
- The power of running in community and racing just for fun
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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You’ve got a goal pace… but how do you actually get there? In this episode, Mich and Erin break down the real process behind learning new paces, mentally and physically. From reframing what “hard” should feel like to running smarter workouts (not just faster ones), this convo is equal parts pep talk and game plan for runners who want to stop winging it and start executing.
What You’ll Learn:
- Why you don’t need to hit a pace perfectly to be making progress
- The mental hurdles (and ego checks) that come with learning new speeds
- How to break down intimidating workouts so you can run smarter, not harder
- Why your training runs—not just race day—are your best chance to practice race pace
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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If the summer heat has you bonking on every run, you’re not alone—and this episode is your hydration lifeline. We’re joined by fan favorite Chelsea Schmidt, nurse practitioner and sports nutrition coach, to break down hydration, sodium, and why so many runners are under-fueled and overcomplicating it. Whether you’re marathon training or hobby jogging in humid weather, this is your crash course in staying strong (and upright) all summer long.
What You’ll Learn:
- Why most runners are under-consuming sodium (and what to do about it)
- How to calculate your hydration and sodium needs (without getting overwhelmed)
- Tips for salty sweaters, GI distress, and recovery
- The truth about salt tabs, drink mixes, and gels
Standout Quotes:
- “You don’t get a trophy for running an hour with no fuel—you just get more tired.”
- “It’s not a fueling problem, it’s usually a sodium problem.”
- “Runners are not normal. You are not the average person the FDA is talking to.”
- “There’s no badge of honor for bonking.”
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, Michaela sits down with her bestie and now athlete, Courtney, to unpack a wild ride to Grandma’s Marathon 2025 where Courtney went from a 7 day a week treadmill warrior to sub-4 hour marathon finisher (in 90% humidity, no less). They get real about what it’s like being coached by your best friend, breaking past mental barriers, and fueling for performance after years of associating running with weight loss. This one is loaded with lessons for every runner who's ever doubted themselves.
What You’ll Hear:
- What changed when Courtney finally stopped running 7 days a week
- The mental shift that allowed her to believe in sub-4
- Nutrition breakthroughs that literally saved race day
- Why every runner needs a coach (yes, even your stubborn BFF)
- The brutal truth about race day chafing
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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Coach Michaela is on the mic this week with an honest breakdown of her 2025 Grandma’s Marathon experience—from battling race week spirals to running one of her smartest marathons yet in brutal humidity. Tune in to hear what it took to shave time off her PR (again), how she stayed in control when race conditions got spicy, and the performance-boosting shifts she made in training, strength, and mindset this season.
What You’ll Hear:
- Why a shorter training cycle actually worked better
- How she prepped for race-day heat while training in dry Denver
- The inside scoop on pacing decisions, fuel strategy & electrolytes
- What went down in those final painful miles (and why she gave the finish line a thumbs down 😂)
- Navigating post-race feelings when the A-goal almost happened
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, Michaela and Erin dive into the deep parallels between running and life—from resilience to patience to comparison traps. Through personal stories and coaching insight, they explore how lessons from the run carry over into every area of life, especially when it comes to growth, self-belief, and making hard decisions. Whether you’re a seasoned marathoner or lacing up for your first mile, this one will remind you why running is so much more than just putting one foot in front of the other.
This episode covers:
- The identity shifts that happen through running
- How running builds resilience and emotional intelligence
- Letting go of instant gratification and learning patience
- Navigating comparison (to others and yourself)
- How becoming coaches changed their perspective on running and self-worth
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, Michaela and Erin unpack the three biggest roadblocks they see runners facing across all levels: running too fast on easy days, not fueling properly, and skipping strength training. Sharing personal stories, athlete lessons, and coaching wisdom, they break down why these habits stall your progress—and how to pivot. Whether you’re chasing a PR or just trying to feel better on your runs, this episode will help you train smarter, not harder.
This episode covers:
- Why running faster doesn’t always mean training smarter
- The myth of “more miles = better runner”
- How to properly fuel (before, during, and after runs)
- Why strength training is non-negotiable for performance and longevity
- Tips for shifting habits without overwhelm
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, Michaela and Erin are catching up post-Denver retreat and deep in the thick of race season prep. Michaela shares her final peak week reflections before Grandma’s Marathon (including why she skipped an 8-miler with zero regrets), while Erin opens up about training for DekaFit with more fun and less pressure. They also share behind-the-scenes stories from their retreat, how they’re balancing performance goals with real life, and why not every season needs to be your PR season.
🎧 What we talk about in this episode:
- The joy (and chaos) of planning a retreat with field day games, Wicked watch parties, and no race-day stress
- Why Michaela skipped an 8-mile run guilt-free during peak week
- Deciding what’s actually worth stressing about in a training cycle
- Why your mindset about missed runs matters more than the miles
- How Erin is training for DekaFit with flexibility, Pilates, and friendship
- Performance goals vs. joy goals and how to tell the difference
Get on the 2026 Retreat Interest List → https://calm-lab-435.myflodesk.com/ewk2esxy6n
Sign up for the Stronger Strides Challenge → https://stridesforstrength.thrivecart.com/stronger-strides-off-season-challenge/
Want a coach who meets you where you’re at? Book a discovery call with us → https://www.stridesforstrength.com/contact
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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It’s back. Our most downloaded episode of 2024. Whether it’s your first time running the Chicago Marathon or your sixth (hi Coach Michaela!), this episode is your one-stop listen for everything you need to know before race day. From expo chaos and GPS watch fails to bathroom logistics, what shake out runs to go to, and that sneaky little hill at mile 26—we’ve got you.
We recorded this before Chicago Marathon 2024 and decided it was too good not to re-air as you are getting ready to kick off your training for Chicago Marathon 2025. We will not be at the race this year (cue tears), but the guide and advice still hits
Plus — don’t forget to snag our Chicago Marathon Guide (30+ pages of insider tips, a packing list, course breakdowns, food recs, and more) here: https://stridesforstrength.thrivecart.com/chicago-marathon-guide-2025/
What We Cover:
- Why you need to go to the expo Friday (not Saturday)
- What the deal is with Nike gear and where to actually find it
- Tips to not overdo walking before race day
- How to approach Shake Out runs, weather prep, and pacing strategies
- What to do when your GPS loses its mind in the city streets
- How to avoid last-minute bathroom panic (toilet paper. bring it.)
- Navigating corrals, hydration, aid stations, and the 27th mile
Get your Chicago Marathon Guide here: https://stridesforstrength.thrivecart.com/chicago-marathon-guide-2025/
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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We’re re-airing this crowd favorite from our 6-part Race Series — because picking your next race shouldn’t be a shot in the dark.
Whether you’re signing up for your first-ever race or chasing a PR, this episode is packed with advice on how to choose a distance, course, and timeline that fits your goals and your life. We also break down what kind of training plan is best for your season and why not all plans (especially the free ones) are created equal. This one’s a must-listen if you're planning your next big goal race!
What We Cover:
- How to pick a race that actually aligns with your life & energy
- Why “just sign up” might be sabotaging your race day
- When to choose a custom plan vs. a template
- Our favorite tools for race research
- Why cutback weeks matter more than you think
- How to avoid burnout by training smarter (not harder)
- Common training plan mistakes (and how to avoid them)
Shop our 5K–Half marathon training plans https://www.stridesforstrength.com/templates
→ Use code PODCAST to save $10
Book a free discovery call to chat race goals: https://www.stridesforstrength.com/contact
Our go-to for race research: RunningInTheUSA.com
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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Summer running season is here... and let's just say some of us are thrilled and some of us are fighting for our lives 😅. In this episode, Michaela and Erin get real about the mental, physical, and emotional rollercoaster that comes with training through the heat. Whether you’re a sweaty seasoned pro or thinking about breaking up with running until October, we cover strategies to survive (and maybe even thrive) during summer miles. From sauna training experiments to chatting abour hydration, sweat loss, and sunscreen that won't burn your eyeballs—this is your summer survival guide.
Episode Highlights
- Why summer running feels so dang hard—and why it’s not just you
- Practical heat adaptation strategies (beyond "just hydrate")
- Sauna training 101: how Michaela is experimenting with sauna sessions for better heat tolerance
- Adjusting your runs with effort-based training, not just pace goals
- Gear tips: favorite water bottles, bras with pockets, hydration vests, and sunscreen picks
- Safety reminders for early morning and evening runs
- Why summer suffering = major fall PR potential
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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Tokyo Marathon recap, but make it ✨unfiltered✨. In this episode, returning guest and Strides for Strength athlete Michael Gabriel shares the highs, curveballs, and aid station quirks of running the Tokyo Marathon. From sweating it out in unexpected heat to cramping at mile 23, we talk about adjusting on the fly, the importance of mindset, and why a 90-yen rice ball from 7-Eleven might just be the secret to marathon success. Oh—and yes, Tokyo really did serve doll-shaped pancakes mid-race.
🔥 Episode Highlights
- The power of flexible training: How Michael trained through the Dopey Challenge and still showed up strong in Tokyo
- What it’s really like to run a World Marathon Major in Japan (cutoffs, crowds, and culture)
- Navigating unexpected heat and learning how to pivot mid-race
- Tokyo’s legendary aid stations: the snacks, the signage, and the Pocari Sweat
- Mindset shifts when a race doesn’t go to plan—and how to still win the day
Listen to World Marathon Challenge FINISHER w/ Michael Gabriel:https://www.buzzsprout.com/2068538/episodes/12356025
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, we’re joined by nutrition coach and trainer Katy Saltsman to talk all things hormones, metabolism, recovery, and performance. We go beyond the macros and dive into why less isn’t more, how rest builds stronger athletes, and what you actually need to know about your cycle, stress, and the supplements your fave influencer swears by. Oh—and yes, this podcast may or may not be sponsored by cottage cheese.. jk ;)
- Why most women are burned out and under-recovered—and how to fix it
- The truth about cycle syncing and why it might be stressing you out more than helping
- Blood sugar basics for endurance athletes: how to build balanced meals that support your training
- Supplements that might help—and ones that are a total waste of your money
- Metabolism myths debunked (hint: your metabolism isn’t broken, but your stress might be)
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this heart-filled and humor-packed episode, Michaela and Erin reflect on their own first marathon experiences and share hard-earned wisdom from coaching countless first-time marathoners. From the mindset shifts and belief-building moments, to fueling strategy fails and wins, they walk listeners through the emotional rollercoaster of training for and completing 26.2 miles. If you’re training for your first marathon—or thinking about signing up—this episode is your permission slip to embrace the unknown, trust your training, and soak in the transformation.
- Why your first marathon is about more than just running
- Tips for building belief and confidence as you increase mileage
- Fueling and carb loading mistakes (and how to avoid them)
- Why race day pacing is one of the hardest parts of marathon running
- The emotional and physical transformation that happens through training
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this playful and real-time “yap and chat,” Michaela and Erin reunite post-retreat to catch up on everything from mini mics and mid-hike bathroom emergencies to off-season gains and bold new biz moves. Erin shares updates on training for a DekaFit event (yes, we said DekaFit), while Michaela dives into her shorter 15-week marathon training cycle for Grandma’s. The two also open up about how they're growing Strides for Strength as a business and coaching team, how strength training is translating to real results, and what’s coming up — including their Denver retreat and the Stronger Strides Challenge. It’s raw, insightful, and wildly entertaining.
- Erin’s new DecaFit training style (and possibly going to Worlds)
- Michaela’s approach to a shorter marathon training cycle
- How strength training impacted both of their off-seasons
- Why cookie-cutter training plans (👀 RUNNA) don’t work for every runner
- Behind-the-scenes business growth and retreat sneak peeks
- The importance of real human coaching vs. just a plan
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this hilarious and heartwarming episode of the Strides for Strength podcast, all four coaches — Michaela, Erin, Jess, and Sarah — reunite to recap their in-person coaches retreat in AZ. From epic hiking mishaps (including questionable hydration strategies and a surprise bathroom emergency) to deep reflections on friendship, returning to running after injury, and the power of strength training, this episode is equal parts chaos and connection. You'll laugh, relate, and maybe even feel inspired to climb a mountain (just bring snacks)
- Behind-the-scenes stories from the Strides for Strength in-person coaches retreat
- Hiking Camelback Mountain unprepared — and lessons learned
- The importance of strength training in injury recovery and performance
- Real talk about returning to running after time off
- Building community and evolving as coaches and runners
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode of Strides for Strength, we welcome back Colin to dive deep into the science of running performance. If you've ever felt stuck in a fitness plateau, wondering why you're logging miles but not getting faster, this episode is for you.
We unpack the biggest misconception in running: that simply running more at your goal pace will make you faster. Instead, Colin breaks down the key ingredients that truly improve your running efficiency—muscular strength, power, plyometrics, and zone-based training. We also discuss how individualized assessments using muscle sensors can help runners optimize training without burnout.
You’ll learn:
- Why strength training is essential for runners (and why lifting heavier matters)
- The truth about running paces (and why you don’t train a pace)
- How plyometrics and power work together to improve efficiency
- The role of Zone 2 training and how to build a stronger aerobic engine
- Why off-season training is the key to long-term success
- How running impacts your body and what you can do to prevent injuries
Whether you’re training for your first race or chasing a new PR, this episode will shift your mindset on how to train smarter, not harder.
Connect with Collin on IG: https://www.instagram.com/liftsmcgee/
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode of Strides for Strength, Michaela and Erin are coming to you live from Arizona, fresh off their coaching retreat! They reflect on the power of in-person connection, the growth of Strides for Strength, and what’s next—including their upcoming Stronger Strides Challenge and athlete retreat in Colorado.
The Stronger Strides Challenge is a 6-week strength-focused program designed to help runners bridge the gap between training cycles, prevent injuries, and build stronger, more resilient bodies. Whether you're in an off-season or actively training, this challenge will help you become a more well-rounded athlete.
In this episode, you'll learn:
- Why strength training is the missing piece in many runners' training plans
- How to train smarter during your off-season for long-term success
- The key benefits of progressive overload in strength training
- Why strength and mobility matter for performance and injury prevention
- How to incorporate strength training even if you're short on time
- The importance of community in supporting your fitness journey
This isn’t just about lifting weights—it’s about building a foundation that lets you run faster, longer, and pain-free. The challenge kicks off March 17th, so if you're ready to commit to strength and movement beyond running, join us!
👉 Sign up for the Stronger Strides Challenge: https://stridesforstrength.thrivecart.com/stronger-strides-off-season-challenge/
👉 DM us on Instagram (@SFSrunners) for retreat details or challenge questions
If this episode resonated with you, screenshot it, share it on your stories, and tag us! Your pace is the least interesting thing about you—how you show up as an athlete is what matters most.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode we welcome Dr. Morgan Kamau of Tempo PT and Performance—a physical therapy clinic dedicated to treating runners and endurance athletes. Dr. Kamau shares her personal journey from collegiate running to overcoming tendon injuries and discusses why specialized PT is key for athletes.
Learn how to differentiate normal muscle soreness from an injury, the benefits of dynamic warmups over static stretching, and actionable tips on gait analysis, strength training, and injury prevention. Whether you're aiming to shatter PRs or simply run pain-free, this episode offers the tools you need to help you become a stronger, more resilient runner.
Check out the website: https://www.tempopt.com/
Connect on IG: @tempoPT_
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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Are you a runner who’s been focusing too much on the scale? It’s time to shift your mindset and approach! In this episode, we chat with the amazing Chelsea Schmidt, who brings a wealth of knowledge in nutrition and endurance training. Together, we explore why weight loss shouldn’t be the sole focus for runners and how to create nutrition goals that align with your performance goals.
Get ready to learn how to approach your nutrition with a fresh perspective! We discuss the significance of meal timing, the impact of fueling your body properly, and how to find balance in your eating habits. Chelsea’s practical advice will give you the tools to make sustainable changes that enhance your running experience.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, all four Strides for Strength coaches come together so you know its going to be a good time! We start with what we’re currently reading, from fantasy novels to historical fiction, and dive into the importance of strength training for runners. The coaches share tips for building confidence in the gym, overcoming common barriers like time, and why consistent, simple routines are key to progress.
We also discuss talk about our excitement for our upcoming retreats in Arizona and Denver, highlighting the value of connecting with community and focusing on personal growth.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode of Strides for Strength, Michaela and Erin answer a listener's question about transitioning from athlete to coach and dive into the behind-the-scenes work of running a business and building a thriving running community. They share their unique journeys into coaching, the importance of lifelong learning, and how Strides for Strength isn’t just about running—it’s about who you become in the process.
The duo also gives an exciting sneak peek into their upcoming retreats:
- A Coaches Retreat in Arizona this March, featuring spa days, strategy sessions, and slumber-party vibes.
- A Denver Athlete Retreat in May, blending wellness, connection, and outdoor adventure with no race-day pressure.
Whether you’re curious about becoming a coach, looking for ways to build longevity in running, or just want to peek behind the curtain of running a coaching business, this episode is packed with inspiration and insight.
What You’ll Learn in This Episode:
- How Michaela and Erin became coaches and the role personal experience plays in great coaching.
- Why coaching is about more than just certifications—it’s about connection, curiosity, and constant growth.
- The importance of longevity in running and balancing the big picture with short-term goals.
- How Strides for Strength retreats prioritize wellness, community, and personal growth beyond the run.
- Behind-the-scenes struggles and successes of running a coaching business as a team.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode of Strides for Strength, Michaela and Erin sit down with their [favorite athlete of the week], Tyler, to unpack his incredible journey to the Houston Half Marathon. From overcoming pre-race challenges like illness, travel chaos, and foot pain, to crushing his goals on race day, Tyler shares his honest reflections on training, mindset shifts, and embracing discomfort in pursuit of growth.
Tyler's journey is a testament to resilience, preparation, and having a little fun along the way (yes, there’s talk of twerking warmups and epic hype-up songs). Whether you’re a seasoned runner or just lacing up your first pair of running shoes, this episode is packed with laughs, inspiration, and actionable takeaways.
Whats on the inside:
- Tyler’s chaotic week leading up to Houston, including last-minute travel surprises.
- Why Tyler chose the Houston Half Marathon and his love for winter training over Georgia summers.
- The evolution of Tyler’s training mindset: from survival mode to purpose-driven goals.
- Insights into race day strategy: pacing, fueling, and the power of a strong pre-race plan.
- The mental and physical shifts that helped Tyler achieve negative splits and conquer race day challenges.
- How the Strides for Strength community provided support and motivation throughout Tyler’s training.
- Tyler’s advice for new runners: progress isn’t linear, and comparison is the thief of joy.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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Coach Erin is thrilled to share her experience at the Houston Marathon, where she not only ran a strong race but also secured her second Boston qualifying time. Join us as we unpack the excitement of race day, the challenges she faced, and the strategies that helped her stay focused on the end goal. This episode is all about celebrating her journey and inspiring you to chase your own running dreams.
As she reflects on the years of hard work and dedication that led her to this moment, she hopes to inspire you to embrace your own path. From the mental hurdles to the physical challenges, every step of the journey is worth it. Let’s dive into the lessons learned and the joy of achieving our goals, together.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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Are you ready to unlock your potential as a runner? In this episode of the Strides for Strength podcast, we had the honor of speaking with Mary, an inspiring athlete who has transformed her running journey through dedication and smart training. From her early days of running in college to her impressive finishes at major marathons, Mary shares her story of growth, resilience, and the joy of running.
Mary's journey highlights the importance of balance, nutrition, and the invaluable role of a coach. She shares how she navigates her busy life as a nurse while still making time for marathon training and social activities. With her insights on fueling properly and embracing speed work, you'll be inspired to take your training to the next level. Tune in and discover how you can achieve your running goals without sacrificing the things you love.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, we dive into the exciting world of fitness trends, and let me tell you, there's a lot to unpack! From the buzz around Hyrox to the concept of functional fitness, we’re breaking down what’s really going on in the fitness community. I mean, who doesn’t love a good debate about what it means to be a hybrid athlete? We’re here to inspire you to think critically about your fitness journey and what truly works for you.
But that’s not all! We also chat about the upcoming New Year and how to set intentions that resonate with your personal goals. Whether you’re reflecting on the past year or gearing up for new challenges, we’ve got tips to help you stay motivated and inspired on the run & beyond.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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Welcome to the first episode of 2025! As we step into this new year, we’re taking a moment to reflect on the 2024 race season and look in to the future. In this episode, we’re discussing how to effectively plan your race calendar, the power of setting intentions, and the importance of giving yourself a well-deserved off-season.
We’ll share our personal experiences and strategies for creating a fulfilling running season that aligns with your life. From understanding your capacity to embracing strength training and mobility, we’ve got you covered! We are ready to make 2025 a year of breakthroughs, joy, and unforgettable running experiences on the run & BEYOND.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, we’re catching up on our lives and running journeys, and trust me, A LOT has happened since the last time we recorded a duo episode. Coach Erin shares her progress in grad school while marathon training, while Mich shares about her recent engagement and the whirlwind of wedding planning. It’s a mix of emotions, commitment levels, running volume and we’re here to remind you that every season has its own beauty and purpose.
Join us as we explore the importance of recognizing our personal capacities and making intentional choices. Whether you’re in a busy training cycle or navigating life’s big changes, we’re here to remind you to find balance and embrace the journey.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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Are you tired of feeling tired? Join us this episode of the Strides for Strength podcast, where we chat with the amazing Dr. Kristen about the transformative power of sleep! We often underestimate how crucial sleep is for athletes, but Dr. Kristen breaks it down for us. She reveals how quality sleep can be a game-changer for your performance, recovery, and overall health. I
We dive into practical strategies to enhance your sleep quality, including tips on creating the perfect sleep environment and the impact of nutrition on your rest. Plus, we tackle common sleep issues like insomnia and the effects of caffeine and alcohol. By the end of this episode, you'll be motivated to take charge of your sleep habits in order to unlock your full potential on the run and beyond!
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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Are you ready to unlock your full potential as a runner? In this episode of the Strides for Strength podcast, we had the absolute pleasure of chatting with the dynamic duo, Coach Sarah and Colin! They shared their wealth of knowledge on the importance of strength training during the off-season and how it can transform your running performance. If you’ve ever felt overwhelmed about incorporating strength training into your routine, this episode is for you!
Colin breaks down the science behind strength training and why it’s essential for building a resilient body that can handle the demands of running. We dive into practical tips on how to simplify your strength training regimen, debunk common myths, and discover how just a couple of sessions a week can lead to incredible gains.
- 00:05:42 - Discover why strength training is essential for runners, even if it doesn't directly improve running performance.
- 00:08:11 - Learn how to effectively incorporate strength training into your running routine without overwhelming your schedule.
- 00:12:07 - Understand the difference between various types of strength training and why not all workouts yield the same results.
- 00:25:03 - Explore the benefits of full-body workouts for runners and how they can enhance overall performance.
- 00:36:16 - Find out whether you should run or lift weights first, and how to balance both in your training regimen.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this episode, our coaches explore how to turn that off-season into a powerful period of growth and preparation. We’ll share our insights on how to maintain motivation, set realistic goals, and embrace the downtime as a chance to build a solid foundation for your future races.
We dive deep into practical tips on mileage, strength training, and even nutrition strategies that can elevate your performance. So, if you’re ready to transform your off-season into a launching pad for success, tune in and let’s get laying the FOUNDATION for whats coming.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this episode, we dive deep into the highs and challenging lows of the running journey. From celebrating Boston qualifying times to navigating the emotional rollercoaster of recovery, we’re here to remind you-- it all matters! Whether you’re feeling the post-race blues or gearing up for your next big challenge, we've got the inspo for you.
Join us as we unpack the importance of safety for female runners and share our personal strategies for staying aware and safe on the road. We also chat about the joy of running with friends, the thrill of lotteries, and the excitement of new beginnings—like welcoming a new furry friend into our lives.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
Are you ready to take your running to the next level? In this episode of the Strides for Strength podcast, we had the absolute pleasure of chatting with ultra runner and chiropractor, Jason Karpinski! With over 20 years of experience in ultra running, Jason shares his incredible journey from a 14-year-old who boldly declared he could conquer a 50K to becoming a seasoned athlete who embraces the trails with open arms. His insights on the mindset shifts needed to transition from road running to trail running are not only inspiring but also practical for anyone looking to explore the great outdoors.
Join us as we dive deep into the world of trail running, discussing everything from the importance of community and safety to the unique challenges and joys of running on trails. Jason emphasizes the beauty of embracing the journey, whether you're tackling your first 5K or gearing up for a 100-mile race,
- 00:00:23 - Meet Jason Karpinski, an ultra runner with 20 years of experience in the sport.
- 00:01:15 - Discover how Jason's ego led him to attempt his first 50K at just 15 years old.
- 00:05:23 - Learn why trail running can be more enjoyable and less stressful than road running.
- 00:10:29 - Jason shares his flexible training approach and the importance of listening to your body.
- 00:19:29 - Explore Jason's definition of success in running, focusing on enjoyment and perseverance.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
OUR FAVORITE RUNNING DUO! This episode features the story of Alyssa and Tim, a couple who embody what it means to be dedicated runners and supportive partners. With Alyssa facing an injury and Tim gearing up for the Chicago Marathon, they share their journey of perseverance, teamwork, and the importance of community. You’ll be inspired by their conversations about the challenges of training while parenting four kids and how they found joy in the process, even when things didn’t go as planned.
Listen in as we explore the emotional aspects of race day, the tough decisions that come with injuries, and the incredible support system they found in their running community. Their story is a powerful reminder that setbacks can lead to new opportunities and that the journey is just as important as the destination.
[00:04:29] Training logistics for busy parents.
[00:08:40] Family involvement in running.
[00:10:08] Kids' involvement in running.
[00:16:05] Grieving the loss of a race.
[00:18:39] Decision to drop out.
[00:22:44] Community support during challenges.
[00:28:01] Race day experiences and strategies.
[00:31:47] Chicago vs. New York Marathon.
[00:36:55] Marathon motivation and playlist.
[00:40:35] Training journey and emotional payoff.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
Are you ready to be inspired by not one but TWO incredible first-time marathoners? In this episode we dive deep into the highs and challenging lows of marathon training with Chelsea and Brittany, both of which just conquered the Chicago Marathon!!!!
We explore the motivation behind their decision to tackle 26.2 miles, the lessons learned from their training cycles, and the unforgettable race day experiences that carried them to the finish line. We talk about mindset, the training build, learning how to fuel on the run and how to get gritty the last half of the marathon. Whether you're a seasoned runner or just contemplating your first marathon, Chelsea and Brittany's stories will remind you that with hard work and the right mindset, anything is possible.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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We are SO excited to unpack Chicago Marathon 2024. Today, we’re reliving our weekend at the Chicago Marathon, where we ran & celebrated so many of our athletes who also crossed the finish line. You’ll hear all about the excitement of our shakeout run, the challenges race week brings, and the unforgettable moments that made this weekend so special.
As we replay the race, Coach Michaela sheds personal insights on setting BIG goals (like a BQ) and the importance of adapting when faced with unexpected challenges. You’ll hear how she navigated the tough moments and found the grit to keep pushing forward. This episode is a testament to the power of GRIT and the joy of running alongside a supportive community.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
With recent news released by the BAA about updating Boston Qualifying standards we wanted to bring our coaches group chat conversation about the news, to share with you. In this episode, we unpack the whirlwind of emotions that athletes are feeling as they grapple with the new times. From frustration to head down, keep showing up kinda determination, we share our personal experiences and insights on how these changes impact our running goals.
Join us as we celebrate the small victories and remind ourselves that running is about more than just qualifying for prestigious races. We discuss the importance of mindset, the thrill of showing up at the start line, and how to embrace the journey, no matter the obstacles.
[00:00:40] BQ standards and athlete reactions.
[00:04:35] Race qualification frustrations.
[00:09:40] Inclusivity in marathon standards.
[00:14:06] Celebration of running achievements.
[00:19:18] Influencer bibs in marathons.
[00:21:06] Running marathons versus other races.
[00:26:36] Food on the trail.
[00:30:41] Trail running benefits road fitness.
CONNECT WITH US:IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
In this episode, we had the absolute pleasure of chatting with Kacy, a mother runner with an incredible journey to share. From overcoming a congenital heart defect to finding solace and strength in running during the pandemic, Kacy's story is truly inspiring. She shares how running has not only transformed her life but also how it has helped her show up as a better mom.
Join us as we dive into Kacy's experience as a run club coach in West Knoxville and how she empowers other moms to embrace running and prioritize self-care. Kacy's energy and passion for running are contagious, and her insights on finding balance between training and motherhood will leave you feeling motivated and ready to conquer your own goals. Tune in to this episode for a dose of inspiration and a reminder that you can do hard things too, even as a mother runner!
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CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
Are you ready to crush your next race and tackle those post-race blues like a champ? In this episode, we dive deep into everything race day—from the excitement of crossing that finish line to the emotional rollercoaster that follows. Join us as we share our personal experiences, tips, and tricks to ensure you feel prepared and confident on race day. Whether you're a seasoned runner or just starting out, there's something here for everyone. We also explore the importance of mindset and how to set yourself up for success, not just on race day but after your training cycle as well.
SAVE 15% ON UCAN ORDERS:
https://ucan.co/share/StridesForStrength/
CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
Are you ready to take on the streets of the Chicago Marathon? In this episode, we’re diving into all things race weekend! From the expo to the unmatched race day atmosphere, we’re here to share our insights and experiences to help you navigate this weekend that can be a littler overwhelming. Whether you’re a newbie or a marathon veteran, we’ve got the tips you need to set yourself up for a successful race weekend.
We’ll discuss everything from the best strategies for staying off your feet before the race to how to handle the unpredictable weather. Plus, we’ll share our favorite carb-loading spots and the importance of finding your pace group. So, grab your running gear and get ready to be INSPIRED as we prepare to tackle the Chicago Marathon together.
Grab a copy of our Chicago Marathon Guide: USE CODE CHI5
Join us for our Strides for Strength group shakeout run Saturday October 12, 2024-- for event details and location check out our IG @sfsrunners
[00:02:19] Chicago Marathon Expo Tips.
[00:07:14] Nike apparel at Chicago Expo.
[00:10:17] Carb loading strategies before races.
[00:12:29] Race weekend weather preparation.
[00:17:25] GPS signal challenges during races.
[00:22:10] Race pacing strategies and techniques.
[00:27:27] Start corrals and waves.
[00:30:09] Race morning bathroom strategies.
[00:31:36] Bathroom strategies during races.
[00:38:00] Race nutrition strategies during marathons.
[00:40:22] Soaking in the marathon atmosphere.
[00:46:39] Post-race party details.
[00:47:10] Chicago marathon guide offer.
SAVE 15% ON UCAN ORDERS:
https://ucan.co/share/StridesForStrength/
CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
We’re back with our four coaches, diving deep into the nitty-gritty of peak weeks and tapering as we gear up for fall race season. This episode is all about sharing our personal journeys and the lessons we've learned along the way. From overcoming self-doubt to celebrating our progress, we’re here to remind you that you are capable of achieving everything you want on the run & beyond.
As Sarah & Jess navigate the challenges of training and injury, we emphasize the importance of self-care and community support. You’ll hear how we manage expectations and find joy in the process, even when things get tough. So, whether you’re preparing for your first marathon or your next big race, tune in and let us remind you to never stop having fun & remember the run will always be there to pick you up when it's time, again.
SAVE 15% ON UCAN ORDERS:
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CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
One of the MOST important pieces of become a stronger runner? Your MINDSET.
Are you ready to transform your race day mindset and achieve your running goals with unshakeable belief, confidence and joy? Join us in this episode as we chat with the incredible Tammie Bennett about the power of self-belief, celebrating your achievements, and finding the FUN in pushing your limits. Tammie's expert advice on visualization, post-race reflection, and staying positive will inspire you to approach every race with a winning attitude and a sense of fulfillment. The victory isn't in the finish line, it is in making the choice to SHOW UP to the training run, the long run, the start line and everything in between.
- [00:07:47] Finding non-metric ways to celebrate.
- [00:17:11] Overcoming setbacks in racing.
- [00:21:14] Top questions after a race.
- [00:24:45] Navigating challenges during a race.
- [00:25:38] Self-talk during races.
- [00:33:08] Reflecting on race day achievements.
- [00:35:08] Race day mindset and fun.
- [00:37:46] Optimizing performance through understanding.
CONNECT WITH TAMMIE
IG: @theshowupsociety
website: https://theshowupsociety.com
SAVE 15% ON UCAN ORDERS:
https://ucan.co/share/StridesForStrength/
CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
JOIN OUR EMAIL LIST
Welcome to another episode of the race series where our goal is to. help you master race day. This episode is filled with race day nutrition tips and tricks to take your performance to the next level! Join us as we chat with the knowledgeable Natalie from Be Fueled Sports Nutrition about the power of proper fueling for endurance athletes. From carb loading strategies to hydration hacks, to tips for traveling and eating for success- we cover it all to help you feel your best on race day. Get ready to learn how to fuel your body like a pro and set yourself up for success in your upcoming races.
TIMESTAMPS:
- Introduction to race day nutrition tips (00:00:02-00:00:13)
- Importance of practicing nutrition and hydration before race day (00:02:43-00:02:54)
- Tips for carb loading and its significance (00:16:36-00:16:46)
- Strategies for managing nutrition while traveling for race day (00:27:02-00:27:14)
- Considerations for relying on course-provided nutrition during the race (00:33:49-00:34:00)
Connect with Natalie:
IG @befueledsportsnutrition
www.befueledsn.com
Ways to work with Natalie:
I have a membership called the Fuel for More Society where you can get support and hop into classes to learn more about how to support yourself as an athlete.
I also have 1:1 nutrition coaching and an upcoming self-paced course for runners called "Race Ready" that will be opening in September.
SAVE 15% ON UCAN ORDERS:
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CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/
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In this episode, we dive deep into the power of the taper during marathon training. Discover how embracing the taper can lead to fresh legs and a strong mindset for race day. We share personal experiences, tips, and strategies to make the most out of this crucial phase in your training journey. Plus, we discuss the importance of reflection, visualization, and self-care during the taper to ensure you're mentally and physically prepared for the big day.
Get ready to crush your race day goals and feel inspired to tackle any challenge that comes your way during the taper!
Sign up for Nurses on the Run Fall 2024 season: REGISTER HERE
CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Ever heard that running a marathon will be the hardest and scariest thing you have ever done? In this episode, we discuss the misconception that running a marathon is the ultimate goal for every runner. We encourage you to define success on your own terms and embrace your unique journey in the world of running. Whether you're aiming for a marathon or simply seeking to improve your fitness, this episode will inspire you to set meaningful goals and enjoy the process of becoming the best version of yourself through running. Let's hit the pavement and chase those dreams together!
CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Not sure what race is best for you and your goals? Are you signed up for your first marathon and not sure how to start training? Are you ready to take your race day training to the next level?
In this episode, we unpacked the essential elements of choosing a race day to fit your goals and the perfect training plan to help get you to the finish line and beyond. From understanding the importance of cutback weeks to finding your ideal pace for easy runs, we covered it all. Dive into the world of training for your next race with us and learn how to approach your training with intention, purpose, and a heck of a lot of HYPE. Get inspired to lace up your shoes, hit the road, and conquer your next race like the athlete you were meant to be.
Thinking about 1:1 coaching: REACH OUT HERE TO BOOK A FREE DISCOVERY CALL
Purchase a training plan ranging from 5k to full marathon: GRAB YOURS HERE
CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Welcome to an episode filled with running wisdom and shoe secrets! We had a conversation with David French, a dedicated runner and nurse, about the ins and outs of running shoes. From the benefits of shoe rotation to the truth about carbon-plated shoes, David shared valuable insights to elevate your running game. Get ready to feel prepared to choose the right shoes for your training and races.
- 00:00:10-00:00:20 - New grad nurse runs Boston.
- 00:02:38-00:02:49 - David's running evolution from 800m to marathon.
- 00:05:34-00:05:44 - Transition to ultra running, preparing for a 50-miler.
- 00:10:36-00:10:48 - Common myths about carbon-plated shoes debunked.
- 00:27:06-00:27:16 - Importance of shoe rotation and benefits for runners
Connect with David: @therealfrenchnurse
CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Join the Strides for Strength coaches in this episode as they share their summer training updates- whats working, what they are excited about and whats coming in their fall races seasons. We talk about WALKING recoveries in order to get the most out of your workouts, and discuss the running community's highs and lows. From hilarious anecdotes about trail running nutrition to insightful reflections on recovery and support, this episode is a delightful mix of humor and wisdom that will leave you feeling like you just met your run besties
CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
In this episode we chat with our newest coach at Strides for Strength, about her running journey, coaching passion, and upcoming race goals. Jess's passion for running and coaching is truly infectious, and her dedication to helping others reach their full potential is an inspiration. She is curious, committed and a strong AF mother runner. From sharing her experiences as a mother runner to discussing her training plans for a marathon and potentially an ultra, Jess's story is sure to inpsire you to chase your own running dreams.
Connect with Coach Jess @wholelattejess
Set up a discovery call with Coach Jess: https://www.stridesforstrength.com/contact
CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Get ready for a jam-packed episode with Coach Mich and Erin as they share the latest happenings in their lives and business, from adding new coaches to their team to gearing up for the Chicago Marathon, navigating personal life changes, embracing the highs + lows of training. We dive into our own personal experiences, including Coach Erins' recent 5k triumph and Coach Michs' dedication to her big Chicago marathon goal. Don't miss out on the exciting plans for the upcoming athlete retreat and the squad heading to Chicago for the big race and SO MUCH MORE!
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Welcome our NEWEST coach, Sarah Showalter. In this episode we uncover the story of Coach Sarah's running journey. From her initial struggles with high school cross-country to her current focus on trail running and building mental strength, Sarah's evolution as a runner and coach is truly inspiring. Discover how Sarah's dedication to helping first-time marathoners and her upcoming 50K trail race can ignite a fire within you to conquer your own challenges and reach new heights in your running journey. Get ready to be motivated to push past your limits and embrace the joy of running with Coach Sarah by your side.
Connect with Sarah: @sarah_showalter
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Are you ready for summer running?!
Today we're chatting about the importance of being mindful of your body and mindset during summer running. Heat and humidity can increase your heart rate and exertion level, so it's important to be patient and understand that your body is working hard to regulate your temperature!
Take breaks or split up your runs if needed, adjust your route to find shade, and incorporate more water stops.
It's easy to fall into a negative mindset when it's hot and humid outside, but we suggest mentally training yourself to show up and challenge yourself to do workouts at times that you might not normally do them.
Remember to be gentle and kind with yourself if you struggle with summer running. We hope this episode provides the tangible tips you need for navigating your summer runs!
00:05:23 Slow down easy pace in summer.
00:09:07 Bring hydration pack on runs.
00:15:01 Train your mindset.
00:17:03 Stay Hydrated and Energized.
00:21:08 Stay cool and hydrated.
00:29:11 Listen to your body.
00:31:56 Find running community.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Get ready to LEVEL UP your training with expert advice from Stevie Lyn Smith in this episode!
As a seasoned athlete and nutrition specialist, Stevie shared valuable insights on how to fuel your body for success as an endurance athlete. From understanding the role of glycogen stores to practical tips on pre-workout and in-workout fueling, this episode is packed with actionable advice to help you reach your goals as an athlete. Join us as we explore the world of sports nutrition and learn how to make simple yet impactful changes to your nutrition routine for optimal performance and recovery.
Connect with Stevie:
https://www.instagram.com/stevielynlyn/
https://stevielynrd.com/storefront
https://stevie-lyn-smith-s-school.teachable.com/p/the-keep-it-real-collaborative
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
In this episode, we dive deep into the world of track workouts and how they can truly transform your running game. Erin and I share our personal experiences with track workouts, from overcoming fears to embracing the challenge. We discuss the logistics of finding a track, track etiquette, and the importance of pacing during these high-intensity sessions. Plus, we reveal some insider tips on how to make the most out of your track workouts and push yourself to new limits. If you're looking to level up your running routine and unlock your full potential, this episode is for you!
- 00:01:37-00:01:47 Overcoming fear of the track and embracing a new season of running.
- 00:08:48-00:08:59 Defining what a track workout entails and its benefits.
- 00:10:15-00:10:26 Importance of engaging fast twitch muscles during track workouts.
- 00:22:57-00:23:08 Emphasizing the need for pacing and strategy in track workouts.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Get ready to be inspired by the incredible journey of Coach Erin as she conquers her marathon weekend and qualifies for the Boston Marathon. From missed water stops to unexpected calf cramps, Erin shares the highs and lows of her race day experience . Join us as we dive into the mindset and training that propelled Erin to achieve her dream of qualifying for Boston.
In this episode, we unpack the mental and physical challenges Erin faced during her marathon, highlighting the importance of never giving up and building self-belief. Discover the power of setting BIG goals and never giving up, even when the odds seem stacked against you.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Today, we're joined by Beth, a nurse in the Navy who shares her incredible journey of starting as a new runner and progressing to completing multiple half marathons. Beth's story is an example of how dedication, consistency, and a positive mindset can lead to achieving your goals on the run and beyond EVEN while working 12 hour shifts.
In this episode, we dive into Beth's experience of finding the balance between running and her demanding nursing schedule, the impact of the supportive community in the Nurses on the Run group program we just completed, and the mindset shifts she underwent along her running journey. Prepare to be inspired by Beth's resilience and commitment to the PROCESS, and learn how setting small goals and embracing challenges can pave the way for success.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
If you've ever found yourself obsessing over the numbers on your fitness tracker or stressing about your HRV, sleep, and recovery stats, then this episode is a must-listen. Danielle dives deep into why we need to start tuning into our bodies more than our gadgets, and it's a game-changer!
Danielle has a unique background for which she has become known as a unicorn in the women’s health space. After ten years practicing conventional medicine she shifted her focus + pursued certification as a FDN-P where she now helps women (+ some men) optimize their health through lifestyle + deep dives into their health.
She is also a certified fertility educator, masters level mental health therapist, PNL1 certified nutrition coach + in a prior life spent five years as a personal trainer. You can see where the unicorn term comes from. She specializes in helping women understand where they are + helps guide them to see the steps they need to take to get where they want to be + feel the way they want to feel.
In this conversation, Danielle, shares her wealth of knowledge on everything from the importance of heart rate variability to the nuances of menstrual cycles and training. She doesn't hold back, and her no-nonsense approach will inspire you to rethink how you approach your health and fitness. If you're ready to break free from the data overload and reconnect with your body's signals, then hit play and let's get STARTED.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
The episode highlights how Laura's mindset shifted over time, from struggling to run a full mile without stopping to completing races with strategic pacing and control. Through consistent training and guidance, Laura learned to trust her abilities and push herself beyond what she thought was possible. This growth in confidence and performance is a testament to the impact of dedicated training and coaching support.
Looking ahead, Laura's upcoming challenges, like the Pittsburgh Marathon, present new opportunities for growth and achievement. By continuing to prioritize her training, stay committed to her goals, and trust in the coaching process. Her progress exemplifies how dedication and trust in the coaching process can lead to significant improvements and accomplishments in life on the run AND beyond!
- 01:18 Laura's spontaneous decision to sign up for the Princess Half Marathon and the unexpected twist of breaking her leg five days later.
- 02:25 The humorous cautionary tale of visiting a trampoline park in your 30s, leading to Laura's broken leg.
- 03:34 Laura's transition from using a cookie-cutter Pinterest training plan to a more personalized approach for her half marathon.
- 07:32 The pivotal moment when Laura realized she needed a more structured and personalized coaching approach to improve her running.
- 17:32 Laura's strategic race execution during the Disney Princess Half Marathon, showcasing her growth as an athlete and her ability to pace herself effectively.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Ever wondered if you COULD actually find a run club that you love?!
Alexandra Weissner is the co-founder of Brunch Running and Steamboat Marathon event producer. She has been producing running events for more than a decade. Her passion is all about creating community through sweat and inspiring others to lace up. She loves to run and she has completed marathons, halfs, 10Ks, 5Ks and love to runs to her local coffee shop.
Join us as we explore Alex's journey from a casual runner to a community leader in the running world. Discover the magic of Brunch Running, where every Sunday is a blend of running, brunching, and building lasting friendships. Get ready to be inspired by Alex's dedication to creating a welcoming and inclusive space for runners of all levels.
If you're looking to add more joy and camaraderie to your running routine, this episode is a must-listen. Alex's experience highlights the power of community and the positive impact of combining running with social activities. Tune in to learn how you can create your own running community and find inspiration in the shared experiences of like-minded individuals.
Check out BRUNch running for Sunday run club + upcoming events: https://brunchrunning.com
Connect on IG:
@alexweissner
@brunchrunning
- 00:40: Introduction to Brunch Running, a social run club in Denver.
- 02:51: Transition from New York City to running in the West.
- 05:38: Creating a welcoming and inclusive social run club atmosphere.
- 09:29: Building lasting friendships through running and community.
- 13:28: Discussion on the behind-the-scenes of organizing the Steamboat Marathon.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Ever wondered how you can OPTIMIZE your performance as an endurance athlete? WE GOT YOU. Strap in for this episode of Strides for Strength, where Jen and Jenny from Restore Hyper Wellness are about to blow your mind with game-changing recovery modalities. Diving into a world of innovation and optimization as we explore the science behind cryotherapy, IV therapy, and more. Get ready to supercharge your recovery routine and elevate your running experience to a whole new level. Are you prepared to revolutionize your approach to recovery and unleash your full potential as a runner?
Get ready to embark on a transformative journey towards peak performance and unparalleled success on the track. Join us as we uncover the secrets to maximizing your recovery and achieving your running goals with Jen and Jenny from Restore Hyper Wellness. It's time to lace up, hit the pavement, and embrace the power of cutting-edge recovery modalities to propel you towards greatness on the run and BEYOND.
- 00:01:24 - "Restore offers so many ways to recover and bounce back quicker."
- 00:06:53 - "Cryotherapy recommended after a long run for better recovery."
- 00:11:32 - "IV therapy with vitamins and amino acids for recovery and energy."
- 00:17:47 - "NAD drip helps with energy, brain fog, and depression."
- 00:26:24 - "Hyperbaric oxygen chamber aids in healing injuries and anxiety."
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Need PROOF as a nurse wanting to conquer big goals on the run but afraid of the time they take?
In this episode of Strides for Strength, we sit down with Hannah, a superhero nurse who's juggling her scrubs with her running shoes. 🏥👟 She's a testament to the power of perseverance, and her story is a must-listen for anyone who's ever doubted they could fit running into their hectic life. If you're looking for that push to lace up and hit the pavement, Hanna's journey from eight miles a week to marathon-ready will have you ready to get out the door.
Hanna doesn't just share her training tips; she dives deep into the mental shifts that have transformed her approach to running and life. She's all about stopping the comparison game and embracing her unique path, and she's here to remind you to do the same. With her infectious energy and motivational wisdom, Hanna will have you believing in the power of one step at a time. So tune in, get pumped, and remember: your race, your pace and your victory lap awaits! 🏁💖
- 00:25: Introducing Hanna, a dedicated athlete with a year and a half of training experience.
- 01:12: Hannah shares her excitement for the Pittsburgh Path Marathon and the Chicago Marathon in October.
- 02:41: The hosts discuss the unique connection between nursing and running in Hanna's journey.
- 05:43: Hanna reflects on the importance of adaptability in training during challenging seasons.
- 14:52: Team support and accountability enhance Hanna's training experience for upcoming races.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Anybody else wanna know what sunglasses everybody was wearing at the Olympic Trials or nah? Coach Mich and Erin debrief their take on the marathon trials and then we dive in to all things post race recovery and reverse taper!
We break up with the rule of 'you need a 14 day taper' as we discuss power of the reverse taper and how it can help you bounce back stronger after a race. We break down the concept of reverse tapering, explaining why it's not a one-size-fits-all approach and how it varies from person to person.
Join us as we share our own experiences with reverse tapering and provide valuable insights on how to navigate this crucial phase of your training. We discuss the importance of listening to your body, optimizing recovery through nutrition, and gradually building your mileage back up. Plus, we dive into the re-introducing things like strength training during the reverse taper period.
PS: we have a new way to work with us! We share about it in the episode but you can find our templates, immediately ready for download, HERE
Looking for accountability and a RUN COMMUNITY? You can join the template + community option, also found HERE
- [00:02:26] The Olympic Trials + our hot take.
- [00:08:26] Watching Fiona O'Keefe race her debut marathon.
- [00:10:11] Overcoming challenges in sports.
- [00:22:26] How to reverse taper.
- [00:26:08] Recovery strategies + the recovery period between races.
- [00:32:06] Reverse taper and increasing mileage.
- [00:39:08] Community and support- new ways to work with us.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Any former soccer player/athletes turned marathoners around here?! So is Nicole!
Get ready for an episode filled with motivation and inspiration as we chat with the incredible Nicole, a run coach through Atlanta Run Club, elite marathoner & former soccer player. Nicole takes us on a journey through her 10 years of running, starting from her soccer days to finding her passion in the running community. She shares how running became a natural transition from soccer and the joy she found in training for races and being a part of a supportive running community.
We also dive into Nicole's recent race in Miami, where she placed fifth overall in the elite division. She opens up about the challenges she faced due to the scorching heat and humidity, and how she adjusted her mindset and goals to prioritize her well-being and having an overall strong race. Nicole's story is a reminder that with the right mindset, determination and a supportive community, you can overcome any obstacle and achieve incredible things on the run and beyond.
00:25: Introducing Nicole, a running coach and member of Atlanta Run Club.
06:30: Nicole's first race was a marathon, a bold move for a beginner.
10:23: Overcoming the fear of running in groups and the benefits of community.
18:12: Nicole placed fifth overall in the elite division of the Miami Marathon.
23:09: The joy of watching race camp athletes achieve their goals.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Get pumped to hit the trails with Sid, the ultra runner who's changing the game for 'normal' people like us! In this dynamic episode, we are thrilled to bring you the story of a man who went from hating running to being a ultra trail runner and race director, creating an ultra he'd want to be apart of- close parking, later start time-- ya know the good stuff. Sid's passion for trail running shines through as he shares how he found his calling on the rugged coast of Mendocino and how he's helping others do the same. If you've ever felt like ultra running was beyond your reach, Sid's here to tell you it's not—and he's got the book to prove it.
Sid's philosophy is all about embracing the natural world and our innate abilities as humans. He dives into the mental and physical shifts that come with trail running, the importance of stress management, and how to approach training in a way that's fulfilling and sustainable. His upcoming book, "Ultra Running for Normal People," is set to inspire and guide anyone looking to embark on the adventure of a lifetime on the trails and beyond!
00:04:17 - Transitioning from road running to trail running and the mindset shift required
00:06:21 - Understanding what an ultra trail run is and the different distances involved
00:09:14 - Overcoming the fear of trying an ultra trail run and the importance of embracing discomfort
00:15:30 - Encouragement to step out of one's comfort zone and pursue trail running
00:19:59 - The guest's experiment of training for an ultra trail run with minimal preparation
00:23:48 - The tangibles of ultra training and the importance of versatility and adaptability
00:29:40 - The impact of breathwork, including Wim Hof method, on overall stress management and performance
00:33:09 - The benefits of running on trails and the importance of being present and aware
CONNECT WITH SID:
sidgarzahillman.com
YouTube.com/sidgarzahillman
smallstepintensive.com
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Get ready to be inspired and motivated by the amazing Kristen Doornbos in this episode of the podcast. Kristen is not only a talented runner, but she is also a licensed massage therapist who specializes in working with athletes. Her passion for helping others and her own personal journey as an adaptive athlete make her story inspiring.
During our conversation, Kristen shares her experience as a massage therapist and the different types of massages that are beneficial for runners and CrossFitters. She emphasizes the importance of taking care of our bodies and finding that balance between training and recovery. Kristen also opens up about her own health journey and how she has adapted to her circumstances as an adaptive athlete with a feeding tube.
If you're in need of some motivation to push through your own challenges and take better care of your body, this episode is a must-listen. Kristen's story will remind you that anything is possible with the right mindset and a little bit of adaptability. So get ready to be inspired and join us on this incredible journey with Kristen Doornbos
00:05:45 - Discussion on different types of massages for runners and athletes.
00:09:20 - Frequency and benefits of getting massages for athletes.
00:12:10 - The journey to becoming a massage therapist and her running career.
00:16:30 - Kristen's first race experience and her thoughts on trail running.
00:19:15 - Her experience with marathons and her thoughts on the unpredictability of each race.
00:23:00 - Her diagnosis and how she adapted her running journey with a feeding tube.00:27:30 - Discussion on the challenges and adaptations of being an adaptive athlete.
00:31:45 - Guest's day-to-day schedule as a massage therapist and her training routine.
00:34:50 - Guest's plans for future races, including a possible triathlon.
CONNECT WITH KRISTEN:
https://www.instagram.com/runlikeakbos/
prmassagetherapy.com
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Need a little reminder that you can do hard things on the run and beyond?!
BUCKLE UP because this episode is a rollercoaster of emotions that will have you ready to conquer your next big race🎢🏅 Coach Michaela and Erin both ran massive PRs at the Chevron Houston Marathon and this episode we are pulling back the curtains for YOU. Coach Mich still being on cloud nine after this weekend's marathon, where she not only set a new personal record but learned the true meaning of racing SMART and with STRATEGY. We're talking negative splits, race day nutrition, and the mental game that makes all the difference when it comes to race day performance. If you're looking for the reminder that you CAN DO HARD THINGS, this episode is for you.
Join us as we dissect the race mile by mile, revealing the strategies and mindset shifts that led to a 'LETS RAGE' kinda finish. We unpack training, carb loading, race day visualization, race morning, crossing the finish line with a smile and everything in between. This episode is a love letter to the sport of running and to every athlete who dares to dream big and then get out there and MAKE IT HAPPEN!
Be the first to know when our 1:1 athlete spots open up later this spring: https://calm-lab-435.myflodesk.com/bdgn17ny6t
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Are you ready to UNLOCK the secret to becoming a faster runner? In this episode, Coach Mich and Coach Erin share their personal journeys and insights on how to get faster without solely focusing on running faster. They dive deep into the mindset behind the desire for speed and the importance of embracing your OWN journey as an everyday athlete.
From sleep to strength training to nutrition -- we talk about the 1% of running that has NOTHING to do with running to improve your running times and efficiency. It's about running and it's also NOT about running. If you're looking to make progress as a runner and overcome plateaus, this episode is a game-changer.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
In this episode, Chelsea shares her experience of overcoming a torn rotator cuff and defying the odds to train for a half marathon post-surgery. Her determination and resilience will leave you feeling inspire and motivate to conquer whatever challenge that comes your way.
Chelsea's story is a testament to the power of setting goals and pushing yourself beyond your limits. From starting her running journey to running her first half marathon, she proves that with the right mindset and support, anything is possible. We also discuss the importance of nutrition in fueling your body for optimal performance, and Chelsea shares her tips for intuitive eating and finding balance in your nutrition journey.
Tune in to this episode to be inspired by Chelsea's incredible journey and learn how you can apply her strategies to your own life.
00:06:20 - Chelsea discusses her rotator cuff surgery and her decision to run a half marathon post-surgery.
00:12:28 - The pivotal moment of the mild time trial and the confidence it gave Chelsea.
00:17:20 - Chelsea's background in nutrition and her approach to fueling for the half marathon.
00:21:51 - Chelsea's decision to go into a calorie deficit after the half marathon.
00:23:26 - Chelsea's unexpected decision to run the Chicago Marathon and her reasons behind it.
Connect with Chelsea
chelseaschmidtnutrition.com
IG: @chelseaschmidt.nutrition
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
This was one of our most downloaded episodes in 2023 so we figure it was a good time to bring it back! Get ready to be inspired and motivated as we dive into this episode with our incredible guest, Lauren, a licensed sports psychotherapist and coach. We're delving into the world of sports psychology and uncovering the secrets to unlocking your full potential as an athlete.
Lauren shares her expertise on the power of mindset and how it can make or break your performance on the run. We discuss the importance of embracing your identity as an athlete and redefining failure to fuel your growth. She provides practical strategies for managing pre-race anxiety and coping with the post-race blues.
Listen in as we explore the mind-body connection, the art of visualization, and the need for self-care in your athletic journey. It's time to shatter the glass ceilings, break free from self-doubt, build belief in yourself, and become the unstoppable athlete you were always meant to be both on AND off the run!
00:00:00 - The importance of mindset in pushing limits and achieving goals.
00:05:25 - Shifting beliefs and embracing the identity of an athlete.
00:09:16 - Managing stress in high-stress environments like the medical field.
00:17:51 - Tips for combating pre-race anxiety and reframing it as excitement.
00:21:15 - Redefining failure and celebrating regardless of the outcome.
Connect with Lauren:
IG: @laurencmcgauley
TikTok: @lauren.c.mcgauley
Website: www.laurencmcgauley.com
Connect with us:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST: https://calm-lab-435.myflodesk.com/2556b8a8-c520-49b2-9f47-b90eeba26b2c
WEBSITE: https://www.stridesforstrength.com/
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
It's ~almost~ time to kick off the 2024 season with a bang. In this episode of the Strides for Strength podcast, we're bringing you all the energy, enthusiasm, and inspiration you need to conquer your running goals. Join us as we chat about our race plans, including a marathon comeback for coach Erin + Mich. We'll also be sharing the exciting details of our Nurses on the Run program, designed to support and empower nurses on their running journey. And if that's not enough, we'll be spilling the beans on our upcoming athlete retreat, complete with a special surprise for our attendees. So get ready to lace up your shoes, embrace the joy of running, and make 2024 your year of triumph. Who else is PUMPED for 2024?!
(00:07:45) "Teaming up with Carmel Marathon" - We share the exciting news of partnering with the Carmel Marathon and offer a discount code for interested participants.
(00:14:20)"Reflecting on Strong Training Cycles" - We discuss the importance of recognizing and celebrating the progress made during training, regardless of race day outcomes.
(00:19:30)"Nurses on the Run: A Supportive Community for Nurses" - We introduce our new program designed to provide support and resources for nurses looking to incorporate running into their busy schedules.
(00:26:50) "Athlete Retreat 2024: Pittsburgh Marathon Weekend" - We share details about our upcoming athlete retreat, including the location, activities, and the opportunity to support an athlete running their first marathon.
Save 10% on your UCAN order
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST: https://calm-lab-435.myflodesk.com/2556b8a8-c520-49b2-9f47-b90eeba26b2c
WEBSITE: https://www.stridesforstrength.com/
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Get ready for an extra special episode featuring the one and only Coach Erin. She just crushed her Thanksgiving half marathon with a PR of 1:43:00, and in this episode, we're diving deep into her race day experience and the journey that led her to this incredible achievement.
Coach Erin shares her growth and evolution as an athlete, from her early days of running to now running in the sevens. She emphasizes the importance of patience and not comparing yourself to others, reminding us that progress takes time. She also discusses the power of focusing on smaller goals and breaking down the different aspects of training, such as speed, strength, and nutrition, to achieve overall improvement.
If you're in need of some motivation and inspiration, this episode is for you. Coach Erin's journey is a testament to the power of perseverance, patience and believing in yourself. Tune in to hear her story and get ready to be inspired to chase your own running goals!
00:08:32 - Erin discusses the importance of focusing on smaller goals and being patient in the running journey.
00:14:48 - Erin talks about her shift in mindset and decision to let go of time goals for the race.
00:16:23 - Erin shares her strategy of running with a pace group and the positive impact it had on her race.
00:25:30 - Erin reveals her future running goals, including the Houston half marathon and a spring marathon.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
A raw, honest & vulnerable conversation Ally Rae Pesta, is a force to be reckoned with. She is an eating disorder recovery and body image coach, a yoga teacher, run coach, and a published author. Ally's book, "Beyond My Body," takes us on her personal journey of recovering from an eating disorder and showcases the non-linear nature of healing and the challenges we face as human beings.
During our conversation, Ally opens up about her experiences as a young athlete and the pressure she felt to be exceptional and fit into societal standards. She also delves into the topics of orthorexia, compulsive exercise, and the importance of unlearning harmful beliefs around food and body image. Ally's message is one of empowerment and self-love, reminding us that we are all deserving of support and freedom when it comes to our relationship with food, movement, and our bodies. Get ready to be inspired and motivated to rewrite your own narrative and embrace your unique journey.
00:00:10 - The pressure of comparison and self-acceptance in female athletes.
00:02:01 - Allie's book, "Beyond My Body," is about her journey recovering from an eating disorder.
00:07:26 - Allie's younger self was obsessed with being exceptional and winning approval from coaches.
00:10:09 - Allie's relationship with running shifted when she got a coach and became more competitive.
00:14:54 - The importance of embracing the human experience and accepting the whole journey.
00:18:28 - The pressure to fit into a certain mold and the need to unlearn societal expectations.
00:25:06 - Understanding the difference between disordered eating and an eating disorder.
00:30:00 - The importance of language and intentionality in our relationship with food and movement.
Connect with Ally:
IG: @allyraepesta
website: https://www.allyrae.co/
tiktok : allyrae_co
resource: https://www.theprojectheal.org/
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Today's episode is all about celebrating the amazing achievements of our athlete, Tyler. From despising running to becoming a FIRST TIME marathoner. In this episode, we dive deep into his training process, the mental hurdles he faced, and the strategies he used to overcome them.
Tyler's story is a testament to the power of perseverance and self-belief. We discuss the importance of finding a training plan that fits your lifestyle, the impact of having a supportive coach, and the joy of crossing the finish line surrounded by loved ones. Tyler's happy go lucky energy and positive mindset will leave you feeling inspired to push past your own limits and chase your running dreams and JUST MAYBE run your first marathon!
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Have you ever run a big race and after you cross the finish line you feel those post-marathon blues start to sink in?
Today we're diving into the burnout and blues, specifically after completing a big race like the New York City Marathon. It's important to know these feelings are normal and actually super common in the running community - we both have experienced this!
We're sharing tips on how to combat it and understanding the importance of taking time off and finding new focuses or goals during the off-season to recover from burnout.
Wherever you're at in your running journey, just know that we love you, we're here for you, and you are always welcome to slide into our DMs @stridesforstrength!
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
In this episode, we dive into the unique challenges and demands that nurses face when it comes to balancing their nursing careers with their running goals. With Coach Erin and Michaela being nurses ourselves, we understand the physical, mental, and emotional toll that nursing can take on our bodies. We discuss the importance of rest days and listening to our bodies, as well as the benefits of running on tired legs to prepare for races.
We also introduce our exciting NEW group, Nurses on the Run, which aims to provide support, guidance, and community for nurses who want to incorporate running into their lives. With a focus on nutrition, meal prep, training plans tailored to nurses' schedules, and ending with a CELEBRATORY virtual 5k or 10k, this group is designed to help nurses find balance and achieve their running goals while working in the demanding healthcare field and having COMMUNITY in the process. Join us and be part of a community that understands the unique challenges and joys of being a nurse and a runner!
You can sign up HERE or shoot us a DM on IG @stridesforstrength to learn more!
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Hey there, Strides for Strength fam! In this episode, Michaela and Erin, dive into all things New York City Marathon. We share our personal experiences and insights from running this iconic race in 2022!
We start off by discussing our mixed feelings about the race. While we absolutely loved New York City and the marathon, 2022 was a challenge for us both. We talk about the overwhelming nature of big cities, running world marathon majors and the challenges of navigating public transportation.
We chat about everything from the expo, getting to the start line, what to expect in the start village, the course itself, finish line and everything in between!
Overall, we share our love for the New York City Marathon and the amazing experience it offers. We understand the challenges and offer tips for navigating the race successfully so YOU can have your best race day, possible!
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Today is an exciting episode! We have Claus-Henning Schulke, aka Bottle Claus, on the podcast. For those of you who don't know, Claus is an all-around amazing athlete and has been volunteering at the Berlin Marathon for 30 years!
He shares about his many adventures from multiple Ironman races in Hawaii, Race Across Europe, to just recently completing Race Across America.
It's no wonder Eliud Kipchoge asked him to come back again to be his support during the Berlin Marathon! As a volunteer, supporting these athletes is much more intense than you might think - it takes being in phenomenal shape yourself and Claus goes into all the ins and outs of what it's like.
He shares his journey with supporting Kipchoge as he set the world record - what an amazing experience to be part of that! Be sure to follow Claus as he is taking on Race Across America 2024!
Instagram: @bottle_claus
00:07:15 Dream your dreams, take action.
00:08:22 Cycling race across America.
00:23:32 Importance of support in athletics.
00:25:28 Pressure resistance is key.
00:33:39 The importance of teamwork.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Welcome back to Hope and Brittani! Both of these ladies ran in the Chicago Marathon and today we have them on to unpack it all. I think we all agree there is nothing quite like the Chi Marathon - from the course to the crowd, it's one of our favs!
The two of them connected virtually before the race and they share about their experience getting to meet in real life and accomplish this together. This community is something we are so proud of and getting to be part of these athlete's journeys is something pretty magical.
This episode was so much fun to record because we love recapping what happened and getting to hear from their perspective. From the pre-race prep, all the way through those big finish line feels. Be ready because this might just have you wanting to sign up for your next race!
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Come along as we unpack all things Chicago!
From our adventures traveling to get there, cheering on our athletes, and running a 5k (with a PR!), this trip was jam-packed. We also found our very own Strides For Strength Mascot...
Chicago is known for some of its food and boy were we on top of it with experiencing all it had to offer! Ultimately we came to Chicago to cheer on all our athletes and all of YOU running and that's exactly what we did.
One of our fav quotes is "The person that starts the marathon is not the same person that finishes the marathon" and that couldn't be more accurate. If you ran just know we are SO proud of you, we cheered our hearts out for you, and we hope you feel accomplished because no matter what, you FREAKING did it!
Be sure to stay tuned because next up we're taking on New York!! You can follow along @stridesforstrength and join our newsletter for details on what we'll be up to there.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
Let's chat ALL THINGS CHICAGO!!
From traveling with snacks, to not letting your race day kit out of your sight (seriously, keep it all in your carryon!). We've both run this race before so we're using this episode to share all our helpful tips and tricks we've learned.
For future reference, be sure to download the free guide we put together (link below) so that you have a written version of what we're sharing today. We are bringing you everything we know in hopes that you can learn from some of our mistakes and have the very best race weekend!
And if you'll be there be sure to say hi -we'll be the two people screaming our heads off as you run by! Follow along on our IG @stridesforstrength where we'll be sharing updates throughout the weekend. We'll see you there!
Chicago Marathon Guide!
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
How much sleep do you really need?
We're chatting with Shantha about all things sleep - Shantha is a board-certified behavioral sleep medicine specialist, and she shares her passion for helping people get the healthy sleep they need.
Today we're focusing on sleep and its impact on athletic performance, emphasizing the dangers of striving for a specific number of hours that may not be the same for each person. We also dive into the topic of being a "morning person" and why some people seem to be roaring to go first thing in the morning and others need a bit more time.
This is part two of our recovery series and we're excited for you to learn more about the often undervalued role of sleep in an athlete's training regimen!
Connect w/ Shantha:
Instagram: @think.sleep
[00:01:56] Sleep impacts every aspect.
[00:03:24] Sleep duration and individual needs.
[00:07:12] The usefulness of sleep trackers.
[00:12:04] Sleep inertia and waking up.
[00:15:14] The impact of snooze alarms.
[00:18:03] Unique alarm clocks.
[00:21:16] The value of quality sleep.
[00:24:12] Sleep as critical recovery aspect.
[00:28:20] Cognitive functioning and sleep.
[00:32:07] Traveling and prioritizing sleep.
[00:35:22] Sleep is intricate and interesting.
CONNECT WITH US:
IG: @stridesforstrength
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
JOIN OUR EMAIL LIST
WEBSITE: https://www.stridesforstrength.com/
"We exist so that people can feel good, be active, and stay vibrant in their bodies over the long term."
Kat Sand is a member of the Upswell team at Upswell Studio in Denver and we are so excited to have her kick off our 3 part Recovery Series! Upswell is an active recovery and wellness space for athletes of all levels.
We absolutely loved chatting with Kat about the importance of longevity and movement and why we shouldn't wait until we experience aches and pains.
From cold plunges to Normatec air compression sleeves, Kat shares all the ways we can preemptively take care of our bodies.
And if you happen to be in the Denver area, definitely stop by and see Kat at Upswell!
Connect w/Kat:
Upswell: https://www.upswellstudio.com/
Denver Location: 1842 South Broadway (in the Platt Park neighborhood)
IG: @upswell_studio
00:05:41 Prioritize longevity in movement.
00:06:09 Cold plunge for recovery and performance.
00:17:19 Importance of recovery for athletes.
00:18:07 Work wellness integration for recovery.
00:23:59 Compression socks are a game changer.
00:29:25 Infrared sauna benefits vary by temperature and frequency.
00:37:48 Prioritize recovery and mobility.
00:40:25 Connect with Upswell for recovery.
"You have to be able to give yourself grace, whether it's hitting certain paces or having to adjust runs or adjust your schedule..." - Hope
Hope is one of our very own athletes and we are pumped to chat with her today!
Each individual faces their own unique stressors and it's important to find positive ways to manage and channel that stress. Effectively managing stress is key to maintaining optimal running performance. Hope talks about how stress can either create a "beautiful thing" or a "big disaster" depending on how well it is handled.
At the end of our chat Hope highlights the value of giving yourself grace and flexibility in your running journey. The ultimate goal is to achieve specific runs and mileage, regardless of the specific day they are completed. This has been especially important as Hope trains for the Chicago Marathon!
She reminds us that everyone's body is unique and you should take pride in your own progress and accomplishments. We can't wait to be there cheering Hope on as she conquers the Chicago Marathon!
00:02:23 Challenging training season with heat.
00:07:13 Training in summer conditions is challenging but worth it.
00:11:07 Stress impacts training and performance.
00:14:07 Excitement for Chicago Marathon.
00:19:23 Grace and avoid comparison.
00:23:13 Challenges with allergies and fueling.
00:28:24 Accountability and community are crucial.
We are so excited to welcome Lauren to the podcast! Lauren is a fellow nurse and describes herself as an everyday athlete. She recently started her own coaching business, Off The Trail Coaching and today she's reminding us that running and training can serve as tools for enhancing mental health and overall well-being.
Lauren actually took a step back from running and training because she realized she was starting to lose the joy that running brought into her life. Then she found trail running and she said "Trail running was freedom again. I wasn't focused on my pace. I wasn't focused on where I should be or how it should look or how it should feel. It was just the pure joy of doing it."
This is such an important reminder that we need to be aware of pushing ourselves to the point of burnout in pursuit of PRs and really advocate for a balanced approach that includes recovery, mindfulness, and consideration of the impact of training on the body and the mind. If it's not bringing you joy, it might be time to reevaluate.
Running provides value to our lives in various ways. Lauren reminds us that our training should add value to our lives rather than consume us entirely. She plans to continue running and training for as long as it serves her, taking into account the physical and mental resilience needed to fully experience life.
Connect with Lauren:
Off The Trail Guide
IG: @offthetrailrn
[00:03:10] Pursuing athleticism as a tool.
[00:06:19] Starting in team sports.
[00:10:58] Finding joy in running.
[00:15:09] The joy of running.
[00:17:51] Transitioning to trail running.
[00:24:03] Training for a 100K.
[00:26:06] Power hiking in trail running.
[00:31:28] Learning the distance.
[00:37:20] Training for life, not performance.
[00:39:32] Longevity mindset and burnout.
As we sat here and prepared for this podcast we couldn't really decide on just one topic... So we decided we'd do a 'catch up' episode and share all the things and where we are at in this season!
One big topic of discussion is the importance of setting race day goals beyond just numerical or accolade-related goals. This can include goals like having fun, crossing the finish line, or simply showing up to the start line with a smile - those goals all count and should be celebrated!
By focusing on these non-time goals, you can also improve your time goals as a byproduct. Ultimately you should choose goals that align with your personal desires and preferences, rather than solely focusing on achieving specific numerical outcomes.
And... we're announcing something exciting on the podcast today! We're putting together a rad doc of all the things you need to know about Chicago marathon weekend. If you're planning to be there be sure to subscribe to our newsletter here so you can get all the deets and our helpful tips leading up to race weekend!
[00:01:29] The marathon training grind.
[00:03:12] Long run mental bandwidth.
[00:06:19] How do you jump over those hurdles?
[00:09:57] Mick and the marathon.
[00:12:15] Long run scheduling preferences.
[00:16:41] Technology dependency in running.
[00:20:41] Carbon plated shoes in racing.
[00:22:27] Running shoes make a difference.
[00:26:05] A day in the life.
[00:29:43] Betting on the race winner.
[00:31:55] Keep working towards a stronger you.
Let's chat about something important when it comes to endurance athletes (and people in general)... gut health! We have Savannah on the pod today and she is a board-Certified Nurse Practitioner and a former endurance athlete.
We're diving into the world of holistic health and how it can be integrated into traditional medicine and WHY it matters for you, the endurance athlete. From running marathons to competing in triathlons-- her recent focus has been on rest and recalibration, Savannah's journey is inspiring and a good reminder that our bodies need TLC and rest.
She talks us through her discovery of the importance of emotional regulation and getting to the root cause of stress in order to achieve optimal health and longevity as an athlete. We're not normalizing bloating, GI distress and heartburn any longer ;) listen in to find out why!
Don't miss out on this conversation that will inspire you to be more mindful when it comes to a holistic approach to your own well-being as an endurance athlete and consider making changes OFF the run to impact you ON the run, for the long haul! (literally)
Connect w/ Savannah:
IG: savannahyoungfnp
www.savannahyoung.com
[00:02:29] Five mile open water swim.
[00:03:34] Running a half marathon.
[00:07:43] Gut health misconceptions.
[00:09:28] Gut health for endurance athletes.
[00:12:31] Gut health and digestion.
[00:16:14] Optimizing gut health.
[00:18:24] Performance shifts from small supplements.
[00:21:09] Creating your own health journey.
[00:23:40] Water quality and gut health.
[00:27:07] Swapping Gatorade for LMNT.
[00:30:09] Eating enough for endurance.
[00:32:09] Gut health struggles and recovery.
[00:35:39] The longevity of running.
Today we are chatting with one of our incredible athletes, Alyssa! She shares with us her first half marathon experience and her running journey as a mom of 4, a wife, and an athlete.
It all started with our first discovery call - Alyssa's growth as an athlete and individual since then has been truly inspiring. This episode focuses on mindset, physical strength, and the ups and downs of running and everyday life.
Be sure to check out our IG today @stridesforstrength where Alyssa is doing an IG takeover and sharing 'a day in the life of' content!
Join our email list for all our updates and tips both on and off the run!
[00:01:38] Running journey and growth.
[00:04:27] Running and motherhood
[00:07:33] Treadmill miles and their significance.
[00:11:09] Thought process for half marathon.
[00:15:59] Training ups and downs.
[00:20:39] Race day struggles and adjustments.
[00:23:36] Acts of kindness in running.
[00:27:04] Involving family in running.
[00:30:46] Running form and injury prevention.
[00:34:38] Running as unexpected passion.
Today is an exciting day because we have Becky LaChance on the podcast. Becky is an ICU nurse at UCLA. She has also been a fitness and nutrition coach since 2018!
Becky shares with us the importance of refueling properly after a run by getting in protein and carbs, even when you don't feel hungry. By prepping ahead and having a plan around what you'll eat post run you'll be better equipped to fuel your body with what it needs for muscle recovery. A few of Becky's go-to meals are: oatmeal, greek yogurt, egg whites, and smoothies!
The timing of when you should eat after a run is dependent on a few things such as how long your run is and what you ate before your run. She also emphasizes that it's important to try different things and find what works for you. Every person is different so during your training try a few things and once you find what works, use that on race day.
Now... something super exciting we want to share! We are officially partnering with Becky so she will also be a Strides For Strength coach, spearheading all of the nutrition things for our athletes.!
Our athletes will now have the opportunity to work one-on-one with her to really enhance their performance. We know there is so much value in learning how to optimize performance and nutrition through our own experience and Becky is really in alignment with our values and we know she will be such a huge addition to our community and athletes!
Welcome to the team Becky!!
Connect with Becky:
IG: becksliveshealthy
[00:01:35] Health and fitness journey.
[00:04:48] Refueling after your run.
[00:08:41] The importance of nutrition.
[00:10:12] The importance of carbs.
[00:14:14] Tips for fueling while traveling.
[00:18:26] Post-run nutrition and recovery.
[00:20:11] Shifting goals and nutrition.
[00:23:18] Preloading and hydration tips.
[00:28:59] Nutrition and running.
This is our second episode in our three part series all about nutrition and today we are chatting with Courtney Berling, a registered dietitian and running coach!
She talks us through the importance of nutrition for runners, specifically focusing on fueling properly during runs. Courtney shares her expertise on overcoming disordered eating and promoting a healthy relationship with food.
Our hope is that this episode will help you gain valuable insights on the importance of self-investment. It might just be the encouragement you need to seek expert guidance, experiment with different strategies, and prioritize nutrition. By doing this, you can enhance your performance and reach your full potential.
Connect with Cortney:
@eatwell.runbetter
https://www.eatwellrunbetter.com/
00:03:44 Under eating is a mistake.
00:05:28 Fueling during long runs is crucial.
00:12:20 Trial and error with fuel.
00:15:17 Practice nutrition for optimal performance.
00:19:54 Options for fueling during running.
00:26:24 Hydration and electrolytes are crucial.
00:33:01 Nutrition is key for performance.
While physically training our bodies for a marathon is kind of a no-brainer, we sometimes forget about training with our nutrition!
Today we have Kristin on to talk about carb loading and how she helps her athletes and runners train using this method. Athletes often prioritize training, sleep, and recovery, but can sometimes overlook the importance of consuming enough food to fuel their training. We know nutrition is a complex topic and each athlete needs to tailor their approach to their own bodies, training needs, and goals.
A few tips Kristin shares:
-
Don't rely on others for nutrition and instead take responsibility for your own nutrition. Carry snacks and ensure that you have the necessary fuel with you, especially when traveling or attending events. This will ensure you have what you need to carb load and feel good!
-
Give yourself grace and time to practice and experiment with nutrition in order to find what works best for YOU. Nutrition is a learning process, and it is unlikely that an athlete will get everything right the first time.
-
Keep a note of what you eat and how it makes you feel. This can help identify small energy shifts and performance improvements that may otherwise go unnoticed. By paying attention to these changes and reflecting on them, athletes can make adjustments to their nutrition plan and optimize their training and recovery.
This episode is full of so many helpful nuggets on how to optimize carb loading and prioritize your nutrition so you are ready for race day!
Don't forget to subscribe to our newsletter for helpful tips - click here!
[00:02:27] Running and Olympic trials.
[00:06:07] Carb loading explained.
[00:08:00] Hitting the wall in marathons.
[00:11:28] Carb loading for races.
[00:18:36] Hot dog eating contest.
[00:20:11] Carb loading for endurance athletes.
[00:23:19] Pre-race nutrition and performance.
[00:26:24] Carb loading before races.
[00:30:21] Carb Loading Tips.
[00:34:01] Building blocks of being an athlete.
Are you listening to your body and responding to its needs? This process can be described as a season of self-trust. We tap into our body's intuition to make decisions and take action, and the cool thing is that this skill extends beyond physical fitness and applies to all aspects of our life.
Honor what your body needs and allow it to rest. Easier said than done, but SO important! This actually leads to self-confidence and serves as a reminder of your own trustworthiness.
Today we're chatting about a number of things including how running can provide a valuable space for thinking, recharging, and processing. You'll hear a personal experience of how big career decisions were made while on a run!
We hope this episode drives home the need for self-compassion in fitness, training, and life in general.
Join our email list here!
00:02:08 Chicago Marathon meetups.
00:04:06 Fall marathon season discussion.
00:07:10 Time commitment for marathon training.
00:11:17 Running race improvements over time.
00:14:10 Disconnecting from running with technology.
00:18:14 Running as a catalyst for change.
00:22:03 The importance of self-compassion.
00:25:45 Mind-body connections during running.
00:29:23 Running races without pressure.
00:32:49 Runner follows wrong path.
Are you finding joy in running and making it a personal space that is fulfilling and enjoyable?
Today we have Saidee on the podcast, a recent nursing school graduate and first-time half marathon finisher. Saidee shares her journey through nursing school and how she juggled running with it.
She shares the importance of figuring out what is fun for you and creating a routine that is enjoyable, such as having a playlist of favorite songs or podcasts to listen to.
You can compete against yourself and strive to do better than the last time. Saidee talks about how the joy of running comes from the personal feeling of accomplishment and the finish line feeling. Therefore, it is important to focus on yourself and not compare yourself to others.
00:00:23 Overcoming self-doubt through running.
00:06:35 Listen to your body.
00:11:22 Do it scared.
00:18:25 Do it scared, keep showing up.
00:20:01 Importance of perseverance in running.
00:26:28 The beauty of running.
00:32:28 Running brings confidence and strength.
We are SO excited to have Amy aka @raceacrossthestates on the podcast today!
Amy shares her journey as a runner traveling to all 50 states and how running has been a life-changing experience for her. We discuss how athletes can become fixated on time, pace, and personal records, which can lead to disappointment and negative self-talk when goals are not met. Amy suggests that it's important to have a healthy mindset around finish lines and race day, and to focus on other reasons for participating in races aside from just achieving a certain pace or time. This can help bring longevity to the sport and lead to more enjoyment of the experience!
Overall, Amy stresses the importance of consistency and patience in the process of making progress in running.
Connect with Amy:
Personal IG: @raceacrossthestates
Group IG: @runwithaimgroup
Personal Blog: raceacrossthestates.com
Group Website: runwithaim.com
00:04:59 Chasing a cool idea.
00:07:44 Importance of consistency in training.
00:09:39 Mindset around race day.
00:17:17 The support system is crucial.
00:24:45 Running community is powerful.
00:26:52 Nutrition is important for runners.
00:32:07 Enjoy running and have fun.
Are you ready for summer running?!
Today we're chatting about the importance of being mindful of your body and mindset during summer running. Heat and humidity can increase your heart rate and exertion level, so it's important to be patient and understand that your body is working hard to regulate your temperature!
Take breaks or split up your runs if needed, adjust your route to find shade, and incorporate more water stops.
It's easy to fall into a negative mindset when it's hot and humid outside, but we suggest mentally training yourself to show up and challenge yourself to do workouts at times that you might not normally do them.
Remember to be gentle and kind with yourself if you struggle with summer running. We hope this episode provides the tangible tips you need for navigating your summer runs!
00:05:23 Slow down easy pace in summer.
00:09:07 Bring hydration pack on runs.
00:15:01 Train your mindset.
00:17:03 Stay Hydrated and Energized.
00:21:08 Stay cool and hydrated.
00:29:11 Listen to your body.
00:31:56 Find running community.
We are so excited to have one of our own athletes on the pod today!
Miguel shares his background as a runner, cyclist, and military intelligence officer, and emphasizes the integration of mind and body in his running journey. He also attended our recent athlete retreat and we had so much fun catching up and chatting about our training progress.
00:00:00 Invest in physical and mental health.
00:10:30 Stay consistent for success.
00:13:04 Take action, not excuses.
00:21:00 Invest in yourself.
00:27:49 Train for life, not races.
00:30:02 Invest in self-education and health.
00:39:38 Running is more fun with friends.
00:39:45 Focus on yourself.
Maharri is a breathwork and yoga practitioner who led a session during the Strides for Strength athlete retreat in St. Pete, Florida and we absolutely knew we had to have her on the podcast!
She shares her insights on using breathwork and yoga to overcome self-doubt and fear in both running and everyday life. Maharri is a Reiki master, wellness lifestyle strategist, and mom and has turned her experience with lupus into an advocate for the self-healing journey.
This episode is so powerful and we are thankful that you get the chance to to hear from Maharri and we can't wait to have her back again!
Connect with Mahari:
IG: @wellnessrebirthretreat and @maharri11
00:04:59 Control your breath and presence.
00:06:19 Take time for self-care.
00:14:23 Trust the healing process.
00:23:44 Live in balance and harmony.
00:26:47 Reconnect with your God essence.
00:33:20 Live life in the present.
00:38:49 Community creates strength.
Let's chat about NUTRITION for athletes and runners with expert guest Dina Griffin. a registered dietitian and board certified sport dietitian.
Dina discusses common misconceptions about nutrition and provides tips for developing a successful nutrition plan. We always emphasize the importance of trusting the body's ability to adapt and starting small.
Our goal with this episode is to help athletes feel more empowered about their nutrition plan and understand the benefits it can have on their performance.
00:04:46 Fuel your body for success.
00:07:37 Nutrition is key to success.
00:10:56 Fuel for quality runs.
00:17:39 Prepare ahead for runs.
00:26:24 Plan ahead for race nutrition.
00:27:31 Hydrate and plan ahead.
00:37:06 Drink enough electrolytes.
00:38:20 Rehydrate and refuel post-run.
00:44:24 Fuel and refuel for performance.
Connect with Dina:
We recently had Lauren on one of our athlete calls and the feedback was so good we knew we had to have her on the podcast!
Lauren is a licensed sports psychotherapist and coach and she shares insights on how to overcome trauma and self-doubt to become a high-achieving individual, particularly in the realm of sports and athletics. She emphasizes the importance of building belief in oneself and the power of mindset in achieving success.
Whether you are an athlete or not, this episode is packed full of so much fire - you definitely want to listen in!
[00:01:56] Performance beyond running.
[00:03:41] Importance of sports psychology.
[00:09:04] High stress lifestyle in healthcare.
[00:12:03] Coping with stress.
[00:13:33] Tracking emotions with app.
[00:17:45] Pre-race anxiety tips.
[00:21:20] Reframing failure through intentions.
[00:24:00] Coping with post-event crashes.
[00:27:15] Finding motivation after marathon training.
[00:30:38] Visualization for athletic success.
[00:36:22] Athletes as human beings.
[00:38:24] Running with community
Connect with Lauren:
IG: @laurencmcgauley
TikTok: @lauren.c.mcgauley
Website: www.laurencmcgauley.com
There is a huge importance behind understanding the purpose and intention behind different types of runs to maximize performance and training benefits.
Today we're chatting about the different types of runs with an emphasis on easy running. This is the meat and potatoes of all training that many runners tend to overlook. Even though easy runs may seem effortless, they can still be challenging because they push the body to work in new ways. We also cover other types of runs, such as intervals and tempo runs.
Today's episode is really meant to remind you how all parts of the training cycle are important and shouldn't be skipped.
[00:01:03] Easy running for better performance.
[00:03:24] Easy effort pace and performance.
[00:06:29] Running at an easy effort.
[00:10:06] Easy effort running misconceptions.
[00:12:31] Running and Podcasts.
[00:15:41] Matching workouts to goals.
[00:19:44] Track workouts for base building.
[00:22:11] Recovery between quality sessions.
[00:24:42] Overcoming imposter syndrome.
[00:28:03] Strides during a run.
[00:31:07] Importance of Rest Days.
[00:34:30] Rest days and scheduling.
[00:37:39] Training beyond just running.
Today we have one of our very own athletes on the podcast! Brittani is a marketer working in Wisconsin and she shares with us how she has incorporated running into her life.
She combines her love for books and reading into her runs and she shares more about that along with her dislike for mile runs, and how she found an appreciation for running.
We are so proud of all Brittani has accomplished so far and we know there is so much ahead for her!
[00:01:54] Reading on the Treadmill.
[00:05:07] Running journey.
[00:06:41] First marathon experiences.
[00:09:37] Motivation through checklists.
[00:12:48] Finding motivation to run.
[00:16:41] Prioritizing life and boundaries.
[00:18:41] Balancing Running and Life.
[00:22:31] Runner's Recovery Techniques.
[00:24:43] Being a strong runner.
[00:28:22] Alternative fuel options for marathon.
[00:31:06] Running community motivation.
[00:34:13] Running through cities.
[00:39:30] Running community
You are going to love this episode with Mike, a 41 year-old vice president of supply chain and a dedicated runner!
Mike shares his journey of going from not running at all to trying to lose weight and running several half marathons. We also discuss the idea of setting weight and fitness goals, and how achieving them is not always the solution to all of life's problems.
Mike is truly an example of how running and fitness can change your life in so many ways!
[00:00:00] Weight loss and perfectionism.
[00:06:33] Weight loss journey.
[00:11:30] Health and Weight Loss Journey.
[00:12:35] Shifting motivation for running.
[00:16:23] Small habits for big wins.
[00:20:18] Running struggles and community.
[00:24:35] Enjoying the journey.
[00:28:18] Overcoming Hungry Ghosts.
[00:32:07] Overcoming race failure.
[00:36:44] Race day expectations and resilience.
[00:08:13] Mental health techniques.
Today we're chatting all things race day! From tips and tricks, such as utilizing a coach and researching logistical details, to the importance of saving energy for the race itself.
Of course there is a big focus on mindset, and physical strength and we share some of our best race day strategy secrets to help you achieve your goal AND enjoy the process!
00:04:47 Save your energy for race day.
00:05:20 Focus on pre-race planning.
00:14:58 Train with race fuel.
00:16:00 Don't try anything new on race day.
00:23:02 Plan ahead for race day.
00:29:34 Race your own race.
00:30:05 Believe in yourself and race.
Today Is Yours - The Game Time Anthem
Today we have Jessie on the podcast! She is a certified personal trainer and holistic fitness coach and we chat all about supporting yourself through your menstrual cycle and increasing your physical strength.
Jessie discusses hormones and their fluctuations during a female's menstrual cycle and emphasizes that regular exercise and focusing on hormones, mindset, physical strength, and stress management can all help improve overall health and wellness.
We also talk about the different phases of a female's menstrual cycle and how to best support yourself during each one.
00:03:17 Hormones fluctuate throughout month.
00:05:13 Female hormones fluctuate monthly.
00:15:35 Sync hormones with workouts.
00:17:40 Listen to your body.
00:26:08 Build muscle for health.
00:27:15 Strength training boosts health.
00:34:05 Push yourself to try new things.
00:41:04 Address stress before exercise.
00:43:03 Mental health is important.
Connect with Jessie:
IG: msjessielockhart
Podcast: The Swoleistic™ Show
Facebook Group: The Swoleistic™ Collective
We are so excited to have Makenzie on the podcast today! She shares her experience with running as a way to control something during a difficult time in her life and the amount of physical and mental strength it's taken for her to be successful.
She describes herself as an average everyday runner from Rochester, New York. Mackenzie shares her favorite running song, her go-to shoes, and even shares an embarrassing on-the-run moment.
We have loved working with Makenzie and are so proud of all the progress she's made!
[00:02:23] Favorite Run Song.
[00:04:15] GI issues while running.
[00:08:23] Advice for new runners.
[00:11:33] Consistency in training.
[00:16:11] Easy running and training impact.
[00:19:11] Excitement for improving weather.
[00:25:21] The Importance of Community.
[00:26:44] Running community support.
[00:30:38] Experimenting with Running Nutrition.
[00:35:07] What makes a strong runner.
[00:38:17] Consistency in Running Performance.
Today we are chatting with Christine, co-founder of Relentless Runners and a certified run coach, about the benefits of working out and running while pregnant.
We cover the myth that pregnant women should not run, while acknowledging there are reasons why running may not be suitable for every pregnant woman. Christine shares her expertise on how to safely and effectively incorporate running and exercise into a pregnancy routine.
[00:00:03] Running While Pregnant.
[00:05:27] Time management for busy moms.
[00:06:26] Time management for moms.
[00:10:01] Partner support for athletes.
[00:13:44] Don't compare your hard.
[00:17:02] Running through pregnancy safely.
[00:20:36] Running while pregnant.
[00:25:41] Pelvic floor health.
[00:28:41] Pelvic floor during pregnancy.
[00:32:36] Pelvic floor and running.
[00:36:40] Postpartum running.
[00:40:11] Postpartum Run Walk Method.
[00:42:55] Running during pregnancy.
Connect with Christine on IG:
@Chirssy.nich.runs
@bumprunner
Today we are SO excited to have Michael Gabriel on the podcast! Michael was born and raised in Atlanta, Georgia and is a tech professional who stumbled into running and costuming while running.
He was a soccer player in school, but when he did not make the team, he turned to track and field. He and his friend Elizabeth, who he met during college, decided to do the Atlanta Track Club's 10-mile race and he enjoyed it so much that he did a half marathon two weeks later. Following that he put his name in the New York City lottery and ended up getting in for that marathon. That was it, he was hooked!
This led to Michael completing the World Marathon Challenge - that's 7 marathons, on 7 continents, in 7 days...! He takes us through each of the races along with the challenges that each brought.
00:04:38 Running can be fun.
00:08:41 Start slow and steady.
00:10:09 Slow down to speed up.
00:14:44 Give up control.
00:21:46 Time management is key.
00:25:00 Stressful marathon travel conditions.
00:30:59 Encourage each other through running.
00:35:34 Take control of your life.
00:36:06 Control the controllable.
00:43:29 Prepare for the unexpected.
00:48:37 Run easy for success.
00:49:17 Find your comfortable pace.
00:53:56 Challenging physical and mental.
00:59:23 Carry less and dress up.
01:04:43 Be positive and listen to your body.
01:11:37 Be kind to flight attendants.
01:14:08 Believe in yourself and others.
01:17:10 Incredible journey of self-discovery.
01:23:16 Train for better results.
01:28:07 Empower girls to make world better.
01:30:25 Passion leads to progress.
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Today we are chatting with one of our very own athletes, Amelia! She is a full-time ER nurse, a new wife, dog and cat mom, and loves a good true crime podcast.
Amelia and Coach Erin met as ER nurses and connected through running! She started her running journey following the Couch to 5K as a way to get in more movement and prepare for the Tour Du Mont Blanc hike she and her husband planned to do for their honeymoon.
She then decided to reach out to Coach Erin to start training for her first half marathon! Her transition was super smooth given the training she'd already done but sometimes just having that other person to believe in you and give you a little extra push is what we need to get to the next level.
Amelia said that the accountability of having a coach and a plan was what drove her to start with Strides For Strength. Being a fellow nurse she knew that both Coach Erin and Coach Michaela could connect and understand that side of things as well. She loves that her programming is scheduled to fit her (nurse) life.
Having that strong coach/athlete relationship is key! It's important that boundaries are set both with your working life and athlete life and a coach that supports that will make a big difference.
When it comes to physical and mental shifts, Amelia shares that she feels more comfortable now knowing when she can push herself more. She's made big mindset shifts when it comes to her training, food, work, etc., and all of that plays into her success as a runner.
Amelia was part of our first athlete retreat and we absolutely LOVED having her there and getting to all be together in person! Big things are ahead for her and we cannot wait to see all she accomplishes!
Today we're recapping the very first Strides For Strength retreat that we just hosted, and let's just say, it exceeded all our expectations!
From the very moment we arrived, everything was perfect and we saw the vision we had had for so long actually coming to life. As a rewind moment, Strides for Strength became an LLC in November of 2021 and a retreat was something we always wanted to do.
Community is so important within running and the backbone of Strides For Strength so planning this was something we knew we wanted! We really broke the planning down into bite-size pieces and definitely learned a lot along the way.
We hosted the retreat in Florida and when we both arrived we went on a run (obviously) and then to a little dive bar to eat, where we purchased our first meal on our business credit card... that moment was a full circle moment for sure! During the retreat we also received our very first paycheck - up until now we've invested everything we've made back into the business in order to make it what it is.
The next morning we both had long runs and when our alarms went off, it was a struggle... But we made it happen. After that, we decided to film some content, which was absolutely hilarious and so much fun. Then we got the house ready for everyone and headed to CostCo for all the food!
The airbnb we stayed at was AMAZING - it had literally everything we needed and so much more. We were so excited to welcome everyone and our hearts were so full when they arrived.
The morning after everyone arrived we had a 3 mile shake out run and then after breakfast we had someone come to lead us in yoga and breath work (which was amazing! Catching a theme? Amazing... lol).
Our dinner before race day we catered Olive Garden and before bed we laid out everyone's race day stuff and it was so much fun to watch everyone get so excited!
Race day morning we got up before the group and started getting breakfast ready and set the vibe for the day before heading to the start line. Lots of pump-up jams!
One of our favorite things was seeing the group truly come together and support each other! Of course, the two of us were an absolute vibe and we totally brought the energy. Getting to support our athletes was everything.
Just ask Erin - she literally busted her hand trying to make sure she didn't miss one of her athletes crossing the finish line!
That final morning we sent everyone off and took a moment to hold onto the feeling - this is what we worked so hard for and we will never forget it!
If you have FOMO and want to be part of our next Strides For Strength retreat, slide into our DMs and we'll chat about how you can be there!
Toni is a fellow Running Coach and a wealth of knowledge! Transitioning from a college athlete playing soccer, she tore her ACL and was looking for what could be next. Running was not on her radar but she jumped into the Pittsburgh Half Marathon and it hooked her!
So many athletes can relate to the transition when you stop your sport and aren't sure what's next. Toni signed up for her first marathon and started training and we love how she reflects on her journey that got her to where she is today.
She never could have imagined that running would become her career... but that's exactly what happened, but not without a few bumps along the way.
In 2019 Toni experienced an ankle injury that took 3 years to work through. She found out she had chronically stretched-out ligaments and eventually had surgery after getting conflicting advice from professionals.
Toni said meditation really helped her by looking at her specific situation and detaching from her history and focusing on the facts. That's when she knew surgery was the best route for her.
After her surgery, she focused on the things that made her happy - cooking and her business were at the top of the list. Although she missed running it did allow her to find new things that made her happy! She really worked on her mindset and worked up to training hard again.
She started training for the Columbus Half Marathon and absolutely loved it! Seeing the road it took for her to get there is so inspiring to us.
She is currently training for the Bayshore Marathon this spring and we can't wait to cheer her on!
Follow Toni @tonikengor
Ready for us to dish on all the Q&A's that you have, or maybe didn't even realize you had?!
Q. How'd we get started running?
A. Erin - Dated into a family of runners - yep I was that meme that people talk about not wanting to marry into a family that runs 5ks on holidays... And fun fact, I got cut from track in high school... twice. SO much to unpack here, including being a female and navigating your period and other related things that we don't talk about!
A. Mich - Started track in middle school and quit... But in high school, I was a sub for the 4x4 where I found myself running in a heat and qualifying time that I should not have been in... and that pity clap at the end lives on in my brain still to this day! I picked running back up in college, but it was on my terms this time.
Q. What's your favorite race?
A. Mich - Chicago Marathon! The energy of Chicago is unmatched.
A. Erin - Peach Tree! But also loved Berlin... Tough decision.
Q. How do you stay motivated to run?
A. Erin - I don't... I know I'm my best self after I move my body in a way that I want to. I try to keep the bigger picture in mind.
A. Mich - It's important to hold both discipline and self-compassion. I also remember that I am blessed to be able to run and that means everything.
Q. Recovery after runs.
A. Erin - Eat after your run! That is my one piece of advice.
A. Mich - Eating that protein after your run helps so much with your recovery process.
Q. Fueling for long runs with nutrition.
(We will be bringing on an expert to chat about this topic!)
A. Erin - Find what works well for you and try new things. Also, track how you feel.
A. Mich - Don't practice it on your long runs. Try it out on short runs first to see how your body reacts.
We'd love to hear your questions! Fill out this Google Form and we'll collect and answer them on a future episode.
Link for recommendation for sample nutrition packs
In this weeks episode we chat with Tyler, one of Coach Erins athletes! Tyler came to Erin with no running background (excluding some OrangeTheory here and there) and now he is an Atlanta Track Club Peachtree Finisher, training for his SECOND half marathon and even now talking about potentially setting the goal to run a full marathon! We talk with Tyler about how he made training work while being a bedside nurse, then transitioning to a non bedside role that includes adapting to multiple travel days/week. He shares some mindset shifts he's had since getting more in to running and how important community has been to him along the way. We love getting to interview our athletes because it's so cool for them to have a chance to reflect on where they started vs. where they are now. Athlete interviews are meant to show you that being a runner has NO requirements outside of being willing to suck at first, show up and stay consistent through the highs and lows of what all comes with training!
Follow us on IG: @stridesforstrength
Coach Michaela: @michaela_robertson_
Coach Erin: @the.running.rosen
Check out our website https://www.stridesforstrength.com/
With the turn of the calendar you might be looking at 2023 and wondering what goals do you set? What races do you sign up for? How do you keep making forward progress without losing momentum? What things are actually important to you vs. what is the goals/beliefs you are adopting because of what others are doing?
In this weeks episode Coach Erin and Michaela talk about some of their 2023 goals and how their mindsets have shifted over the years from focusing only on shiny objects like race day medals and PRs to really adopting a LONGEVITY mindset and taking the time to focus on small habits that will impact performance down the road.
Most importantly- we talk about setting goals for YOU, embracing the SUCK and HARD when it comes to starting something, especially when you're a newbie. It's not about perfection, it's about consistency and learning to show up even when it's not convenient or feels hard.
Whatever your 2023 goals are on the run and beyond, we are here to support you every step of the way!
Follow us on IG: @stridesforstrength
Coach Michaela: @michaela_robertson_
Coach Erin: @the.running.rosen
Check out our website https://www.stridesforstrength.com/
In todays episode we want to have an honest conversation about NORMALIZING the come down feelings after running a marathon, as some would call it, the 'post marathon blues'. Whether you crushed your fall race season or things didn't go as planned you probably have found yourself a little down, without much sense of direction and some feelings of "I wish I could go back".
There is no 'one size fits all' approach for off season, which is why we hope to give you some inspiration to create an off season game plan that serves YOU. The off season is such an important time for athletes to refocus your goals, rekindle your relationship with running, spend time resting and really asking yourself 'what do I need in this season to feel supported?'
Coach Erin and Coach Michaela are here to hold you accountable for your off season goals and it's something we love working with our athletes on. Share your off season goals with us-we love cheering you on and watching you conquer all things life & running!
Follow us on IG: @stridesforstrength
Coach Michaela: @michaela_robertson_
Coach Erin: @the.running.rosen
Check out our website https://www.stridesforstrength.com/
If you are on the fence about signing up for your first marathon you will leave todays episode with the BELIEF that you CAN. Denise approaches the marathon distance in such a practical way. Skip the VO2 max and perfecting your cadence -- lets talk about the TANGIBLE way to get to the start line of your first marathon.
Denise explains marathon train a lot like taking a class (but it has to be an elective because you have to WANT to do it). You get the syllabus, do your homework, the take home quiz (your longest run) and then you get the FINAL EXAM aka the start line of your race day! Running your first marathon doesn't have to be complicated or scary but it gets to be SCITING (Denise-ism for scary AND exciting).
We absolutely love Denise and the way she whispers to so many runners of the world to become first timers, building beliefs in themselves as they go and proving to themselves that YOU too, can do hard things!!
Connect with Coach Denise AKA Marathon Whisperer138-Time Marathon Finisher/27-Time Chicago Marathon FinisherAuthor: Me, You & 26.2 - Coach Denise's Guide to Get YOU to YOUR First Marathon
IG: @marathonwhispererWebsite:http://run-for-change.com/
Follow us on IG: @stridesforstrength
Coach Michaela: @michaela_robertson_
Coach Erin: @the.running.rosen
Check out our website https://www.stridesforstrength.com/
Lexy worked with Coach Michaela while training for her FIRST marathon and she is now officially a 2022 Chicago Marathon FINISHER! Lexy is a tech in a hospital working 12 hour shifts and is also in the process of applying to PA school-- she is busy but she made training a priority and it paid off on race day!
Before working with Coach Mich she tried to find a training template online but was instantly overwhelmed by the 6 day a week training schedule that seemed unrealistic. Sound familiar?
She shares some of the highs and lows she encountered during training, how she navigated comparison, what her focus was this first training cycle, how she managed her time and got to the start line HEALTHY. Lexy is just another example of how we work with our athletes to make sure their training schedule works WITH them, not against them, adapting and making changes as needed when life happens!
We are so proud of you Lexy and we can't wait to see you at our athlete retreat in February 2023 and continue working with you to train for the half marathon in the meantime!
Follow us on IG: @stridesforstrength
Coach Michaela: @michaela_robertson_
Coach Erin: @the.running.rosen
Check out our website https://www.stridesforstrength.com/
This week guest, Becky, is a nurse, personal trainer and a runner herself. In this episode we chat about:
- why strength training for runners matters
- how to fit strength training in to your training schedule
- tips for staying consistent with an active lifestyle as a nurse
- navigating injury and learning to listen to your body
- how to get the most out of the QUALITY of your runs rather just focusing on mileage
- signs of overuse and injury and knowing when to pull back
and so much more! With Becky being a nurse AND runner, she shares so many helpful tips when it comes to time management and learning how to prioritize movement that is going to be the most supportive for you and your goals!
Connect with Becky after this episode:website: https://becksliveshealthy.com
IG: @becksliveshealthy
1:1 online coaching application: https://forms.clickup.com/f/82pxz-22987/KO1SS6PA0NDDDG3XKH
Follow us on IG:@stridesforstrength
Coach Michaela: @michaela_robertson_
Coach Erin: @the.running.rosen
Check out our website https://www.stridesforstrength.com/
Running coaches talking about hiring run coaches? YEP! Because all great coaches ALSO have great coaches! In todays episode we talk about:
- What even a working, successful coach/athlete relationship IS
- How we decided when it was time for ourselves to invest & hire in a running coach and how it's impacted our growth as athletes
- Identifying when a coaching relationship isn't working and how you can find one that DOES
- Finding a run coach that fits your learning style, goals & desired level of support
- Why CONNECTION & TRUST matters
- 'cookie cutter' training plans -- are they working for the GROWTH and goals you're trying to achieve?
We always try to keep it transparent with you in both our running community AND personal journeys as athletes ourselves. Morale of the story? Having somebody in your corner that you trust, can support you, be your voice of reason, be a knowledge resource AND somebody to support you those in between moments when you're doubting yourself? Is always worth it!
If you listened allll the way to the end you heard our EPIC end of the year 1:1 coaching deal, make sure to shoot us a DM if you're interested in hearing more so we can get you started in our Strides for Strength fam!
Follow us on IG: @stridesforstrength
Coach Michaela: @michaela_robertson_
Coach Erin: @the.running.rosen
Check out our website https://www.stridesforstrength.com/
In this weeks episode we chat with a Strides for Strength athlete who has been working with Coach Erin since the very beginning. Jess is a mom of 3, badass human and runner and wife to a LA Rams coach.
Jess pulls back the curtains around the stress that came with her first marathon being rescheduled, dealing with an insane football schedule and mom-ing all while never missing a beat in her training. We cover how she got started running (this story had us DYING), the changes she has noticed after working with Coach Erin and what she has planned for the future!
Follow us on IG: @stridesforstrength
Coach Michaela: @michaela_robertson_
Coach Erin: @the.running.rosen
If you’re curious about how to work with us an athlete check out our website: https://www.stridesforstrength.com/
Coach Erin and Coach Michaela took on the TCS New York City Marathon and both crossed the finish line as stronger, better athletes because of it. In todays episode recorded LIVE from our hotel room bed-- we talk all about race weekend from the expo to the start village all the way to the finish line, breaking down our race day experience mile by mile. Neither of us ran a race day PR but we both realized how impactful this race was on our running careers. We cover all things hydration, nutrition, bathroom stops, the electric crowd, the technical course and the in between moments where we wanted to give up but KEPT GOING!
We know we have unfinished work in the streets of NYC and we will most definitely be back to the start line one year. If you have specific questions about TCS NYC marathon let us know!!
Follow us on IG: @stridesforstrength
Coach Michaela: @michaela_robertson_
Coach Erin: @the.running.rosen
Check out our website https://www.stridesforstrength.com/
Welcome to the FIRST episode of our podcast! Coach Erin and Michaela are so excited to bring this podcast to 'everyday runners', we will be doing duo episodes just like this, athlete interviews, guest expert interviews and so much more! We plan to shift the focus from focusing on just running to encompassing everything on the run and beyond! We want to make running simple and accessible for all. We hope you love this podcast as much as we do recording it!
Make sure to connect with us on social media and if you ever have any questions, please don't hesitate to reach out!
Follow us on IG: @stridesforstrength
Coach Michaela: @michaela_robertson_
Coach Erin: @the.running.rosen
Check out our website https://www.stridesforstrength.com/