Through Endurance We Conquer

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Through Endurance We Conquer

Ashley Melo

15 episodes

3 weeks ago

In this episode I’m diving into what radical self-acceptance really looks like—on the run and in life. From ignoring pressure to chase big-name races, to honoring my body with real fuel instead of restriction, running has taught me how to live more in tune with who I am, not who I think I should be. I share a story from a marathon in Amish Country that gave me one of my clearest moments of self-acceptance, and why smaller, soulful races feel more meaningful than any finish line photo ever cou...

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Self-Improvement,

Health & Fitness

All content for Through Endurance We Conquer is the property of Ashley Melo and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

In this episode I’m diving into what radical self-acceptance really looks like—on the run and in life. From ignoring pressure to chase big-name races, to honoring my body with real fuel instead of restriction, running has taught me how to live more in tune with who I am, not who I think I should be. I share a story from a marathon in Amish Country that gave me one of my clearest moments of self-acceptance, and why smaller, soulful races feel more meaningful than any finish line photo ever cou...

Show more...

Self-Improvement,

Health & Fitness

Episodes (15/15)

Through Endurance We Conquer

Radical Self-Acceptance: Finding Your Own Path Through Running

In this episode I’m diving into what radical self-acceptance really looks like—on the run and in life. From ignoring pressure to chase big-name races, to honoring my body with real fuel instead of restriction, running has taught me how to live more in tune with who I am, not who I think I should be. I share a story from a marathon in Amish Country that gave me one of my clearest moments of self-acceptance, and why smaller, soulful races feel more meaningful than any finish line photo ever cou...

4 months ago

7 minutes

Through Endurance We Conquer

Choose Your Crew

This week’s episode is short — just a quick reflection that hit me after a visit from a friend who showed up in exactly the way I needed. It made me think about what it means to have a real crew in life — the kind of people who meet you at mile 80 and tell you to keep going, even when you’re not at your best. If you’ve ever found yourself grieving the ones who didn’t show up, or wondering who’s really in your corner, this one’s for you. You don’t need a huge crew — just the right one. 📩 For c...

4 months ago

4 minutes

Through Endurance We Conquer

Six Months Sober: Choosing Discomfort Over Numbing

This episode is personal. I open up about reaching 6 months sober, choosing discomfort over numbing, and how endurance running has shaped my ability to sit with pain instead of running from it. If you're carrying something heavy right now, I hope this reminds you that you're not alone — and that real strength is built one hard moment at a time. 📩 For coaching inquiries, email me at Ashley@MeloRunning.com 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Runni...

4 months ago

8 minutes

Through Endurance We Conquer

Tired, Burned Out, and Still Showing Up

Feeling completely drained but still trying to hold it together? Same. In this short, honest episode, I talk about what it means to show up when you’ve got nothing left in the tank. This week I didn’t have the energy to go all-in—but I didn’t want to disappear either. So I’m here doing the bare minimum, and maybe that’s exactly what you need, too. I share: Why honoring your energy isn’t weakness—it’s wisdomHow recovery weeks in training apply to real lifeThe power of adjusting your goals inst...

5 months ago

3 minutes

Through Endurance We Conquer

Back to Running, Back to Myself

After nearly a year of injury and uncertainty, a fist bump from a stranger on a run marked more than just a return to training—it was a return to me. In this short, reflective episode, I share how I knew I was finally back, the unexpected lessons I learned during recovery, and how injury reshaped my relationship with running and my identity. Whether you're sidelined or just starting over, I hope this encourages you to keep showing up and trust your own comeback. 📩 For coaching inquiries, emai...

5 months ago

6 minutes

Through Endurance We Conquer

The Role of Rest in Endurance

In a culture where we're conditioned to constantly push through, grind and be in output mode 24/7, the power of rest is often overlooked. Today I briefly talk about how taking time to rest is essential for endurance in life and in running. 📩 For coaching inquiries, email me at Ashley@MeloRunning.com 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

5 months ago

6 minutes

Through Endurance We Conquer

How to Improve Your Running Without Adding More Miles

Want to become a stronger, faster runner without increasing your mileage? In this episode of Through Endurance We Conquer, I break down key strategies to improve your running performance—without piling on extra miles. We’ll cover strength training for injury prevention, mobility and flexibility drills for better movement, simple running form tweaks, and how to incorporate speed workouts for efficiency and power. Whether you're short on time or feeling stuck in your progress, these practical t...

7 months ago

21 minutes

Through Endurance We Conquer

How My Running Injury Happened (and What You Can Learn From It)

Running injuries have a way of humbling us. I’m still in the thick of recovery, but I wanted to share my experience—how my knee pain started, the mistakes that made it worse, and the setbacks I faced along the way. More than anything, this injury has been a reminder that the best way to stay injury-free is through preventative care. Strength training and stretching may seem like a hassle, but they’re key to injury prevention for runners. If you’ve ever wondered whether skipping these things i...

7 months ago

36 minutes

Through Endurance We Conquer

12 Running Mistakes You Don’t Know You’re Making (And How to Fix Them)

Are you making these common running mistakes without realizing it? Many runners—beginners and experienced alike—struggle with issues like overtraining, skipping warm-ups, and wearing the wrong shoes, which can lead to burnout and injury. In this episode of Through Endurance We Conquer, I break down 12 common running mistakes, including some counterintuitive ones that might surprise you. Learn how to avoid setbacks, improve your performance, and stay injury-free. 📩 For coaching inquiries, emai...

8 months ago

18 minutes

Through Endurance We Conquer

How Nutrition Impacts Your Mental Health and Running Performance

Did you know that what you eat affects not only your running performance but also your mental health? In this episode of Through Endurance We Conquer, we explore the powerful connection between nutrition, mood, and brain function. Learn how key nutrients like omega-3s, vitamin D, and B vitamins impact mental clarity and emotional well-being, how gut health influences serotonin production, and why stabilizing blood sugar can improve your energy and mood. Plus, I’ll share my personal journey of...

8 months ago

15 minutes

Through Endurance We Conquer

The Mental Health Benefits of Outdoor Running: How Nature Transforms Your Mind

Running outside isn’t just good for your body—it’s a powerful tool for your mind. In this episode of Through Endurance We Conquer, I dive into the mental health benefits of outdoor running, including how sunlight, fresh air, and natural landscapes reduce stress, boost mood, and enhance mindfulness. I also share scientific studies on why trail running and time in nature are so restorative, plus my personal experience using outdoor movement to navigate tough times. Sources: Bratman et al. (20...

8 months ago

21 minutes

Through Endurance We Conquer

Overcoming Mental Blocks: How to Stay Consistent When Running Feels Hard

Struggling to get out the door for your run? You're not alone. In this episode, we dive into why mental blocks happen—whether it's anxiety, decision fatigue, or self-doubt—and how to push through them. I’ll share practical strategies like the “Just 5 Minutes” rule, lowering the barrier to entry, and using music or accountability to stay motivated. We’ll also explore the balance between motivation and discipline, plus when to give yourself grace and take a break. Tune in and take on this week’...

8 months ago

19 minutes

Through Endurance We Conquer

Running Your Own Race: Setting Authentic Goals for Success

Setting goals isn’t just about achievement—it’s about building confidence, resilience, and a sense of purpose. In this episode, I share how training for my first marathon helped me turn my life around during a difficult time, and why breaking big goals into smaller steps can make them feel more achievable. I also dive into how to set goals that truly align with your values, rather than external pressures or doubts from others. Plus, I challenge you to set a meaningful goal for yourself this w...

9 months ago

12 minutes

Through Endurance We Conquer

Running Through Grief: How Small Steps Built Consistency and Strength

Welcome to the very first episode of Through Endurance We Conquer! In this episode, I’m sharing the deeply personal story of how I turned to running during one of the hardest times of my life—after losing my closest friend. What started as a desperate attempt to cope with grief became the foundation for a journey that changed everything. We’ll talk about the power of small, consistent actions, how running helped me heal, and how pushing through one tough run became a turning point in my life....

9 months ago

12 minutes

Through Endurance We Conquer

Welcome to Through Endurance We Conquer!

Welcome to "Through Endurance We Conquer!" I'm your host Ashley Melo. I'm an RRCA certified running coach and UESCA certified ultra running coach. Running has helped me manage my mental health and I created this podcast to help you do the same! New episodes will be available every Friday with our first episode dropping on 1/31! If you'd like to get in touch with me you can reach out on Instagram @ThroughEnduranceWeConquer or email me at Ashley@MeloRunning.com 📩 For coaching inquiries, ...

9 months ago