In this episode, Maddie Empey shares her inspiring journey as a runner and mother, discussing her transition from collegiate running to marathon training, the challenges of running postpartum, and her ambitious goal of completing all seven world majors while raising her children. She emphasizes the importance of mental strength, body awareness, and the lessons learned through motherhood and running. The conversation highlights the balance between pursuing personal goals and family life, encouraging other mothers to chase their dreams without guilt.
In this episode, we explore the importance of adapting your running routine during the fall and winter months. Coach Karina emphasizes the need for consistency in training, the benefits of strength training for injury prevention, and how to balance running with strength workouts. She discusses the significance of lower leg strength, the science behind running-specific strength training, and the impact of maintaining muscle mass for overall quality of life. The conversation wraps up with strategies for staying active during winter to prepare for spring races.
In this episode, we explore the New York Marathon, sharing essential tips for preparation, race day strategies, and the unique experience of running through the five boroughs. From navigating the expo to managing the emotional finish, we cover everything you need to know to make the most of this iconic marathon. Whether you're racing or just enjoying the atmosphere, this conversation provides valuable insights for all runners.
In this episode, Cher shares her insights and experiences from running the Chicago Marathon, offering valuable tips for travelers and runners alike. She discusses the importance of arriving early, planning pre-race activities, and understanding the course and pacing strategies. Cher also reflects on her personal race experience and suggests post-marathon activities to enjoy in Chicago.
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In this episode, Dr. Matt Moore, a sports psychologist, discusses the mental aspects of running, particularly focusing on race day nerves and anxiety management. He emphasizes the importance of interpreting nerves positively and offers techniques such as box breathing and visualization to help runners cope with anxiety. Dr. Moore also highlights the significance of mental training, mindfulness, and the relationship between physical and mental preparation for races. The conversation concludes with practical advice for runners to enhance their mental resilience and performance.
In this episode, Carina discusses the significant impact of the menstrual cycle on running performance, emphasizing the importance of understanding hormonal fluctuations throughout the cycle. She breaks down the different phases of the menstrual cycle, detailing how each phase affects energy levels, performance, and overall well-being for female runners. Practical tips for managing periods while running and the importance of self-tracking are also highlighted, along with the need for tailored coaching for female athletes.
In this episode, Carina discusses the critical role of hydration in running, emphasizing how dehydration can significantly impair performance and health. The conversation covers the physiological effects of dehydration, the importance of electrolytes, and practical strategies for maintaining optimal hydration before, during, and after runs. Listeners are encouraged to assess their hydration habits and make necessary adjustments to enhance their running experience.
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This episode explores the relationship between running and music, discussing how music can enhance performance, lower perceived exertion, and improve mood and motivation. Various studies are referenced to support these claims, highlighting the physiological and psychological effects of music on runners. The conversation also touches on practical applications, safety considerations, and personal anecdotes about music preferences while running.
In this episode, world renowned Dr. Lennie Waite discusses the intricate relationship between trauma and running, exploring how endurance sports can serve as both an escape and a means of healing. The conversation delves into the psychological aspects of running, the importance of separating identity from performance, and the necessity of seeking professional help to foster a healthy relationship with the sport. Dr. Waite emphasizes that all athletes, regardless of their level, deserve support and therapy to navigate their mental health and performance goals.
In this episode, Carina discusses the often-overlooked benefits of napping for runners, emphasizing how naps can enhance recovery, improve performance, and support overall health. She shares personal experiences and insights into the cultural stigma surrounding napping, advocating for its acceptance as a vital part of a runner's training regimen. The conversation highlights the physiological benefits of napping, including muscle repair, injury prevention, and improved mood, while also offering practical tips for incorporating naps into a busy lifestyle.
In this episode, we explore the benefits of training in carbon plate shoes, discussing their impact on recovery, race day readiness, and muscle conditioning. We also delve into the longevity of these shoes, personal preferences, and the psychological boost they provide. Research insights highlight the efficiency gains from using carbon plate shoes, and we encourage community engagement to share experiences and recommendations.
In this episode, Carina shares her top running products that have significantly improved her running experience and overall life. From innovative menstrual products for female runners to essential gear like hydration solutions, carbon shoes, and heart rate monitors, she emphasizes the importance of investing in quality items that enhance performance and comfort. The conversation also touches on everyday essentials that save time and make life easier, creating a comprehensive guide for runners and fitness enthusiasts alike.
In this re-run popular episode, Carina and Cher discuss wardrobe malfunctions while running. Carina shares an embarrassing wardrobe story about a friend.
They also talk about wardrobe pet peeves, including removable pads in sports bras and the issue of visibility.
The conversation then shifts to the challenges of finding running shorts that work for women who have given birth, including issues of chafing and leakage. Carina and Cher express their desire to solve these problems and create running gear that caters to women's needs.
In this episode, Cher and Carina delve into the often-overlooked topic of strides in running. They discuss what strides are, how to perform them correctly, and their numerous benefits, including improved running form, speed development, and injury prevention. The conversation emphasizes the importance of incorporating strides into training regimens for runners of all levels, highlighting that even a small amount of faster running can lead to significant improvements in performance.
In this episode, Cher and Carina discuss the benefits of training in the heat, emphasizing physiological adaptations such as increased plasma volume and improved thermoregulation. They explore the mental toughness developed through running in uncomfortable conditions and the effects of humidity on performance. The conversation also touches on the synergy between altitude and heat training, the long-term nature of running progress, and the importance of safety and hydration during heat training. Finally, they prepare listeners for race day conditions, highlighting the necessity of heat acclimation.
In this episode, the hosts discuss the relationship between running and trauma, emphasizing the importance of being intentional about running as a means of healing rather than a way to escape or remain stuck in trauma. They explore various strategies for using running as a tool for emotional release, mindfulness, and self-reflection, while also addressing the need for self-compassion and curiosity in the running journey. The conversation highlights the significance of understanding one's motivations for running and the potential for personal growth through this physical activity.
In this episode, Carina delves into the complex relationship between trauma and distance running, exploring how running can serve as both a healing tool and a potential hindrance to recovery. The conversation highlights the importance of self-awareness and intentionality in using running as a coping mechanism, addressing the risks of avoidance, dissociation, and the reinforcement of trauma patterns. Carina shares personal experiences and insights, emphasizing the need for a balanced approach to running and mental health.
In this episode, we explore the challenges of running in heat and humidity, discussing how heat affects the body, including increased heart rate and dehydration risks. We provide essential tips for running safely in hot conditions, emphasizing hydration, pacing adjustments, and the importance of listening to your body. The conversation highlights the significance of acclimating to heat and offers practical advice for runners to maintain performance and safety during summer runs.
Revisit this fun episode of how to maximize running on vacation! Even when you're out of your routine, this episode shares the tips and tricks on how to navigate it all.
In this conversation, Cher and Carina discuss the impact of aging on running performance, addressing the physical changes that occur as runners age, including declines in speed, VO2 max, muscle mass, and recovery times. They emphasize the importance of acknowledging these changes and adapting training strategies, such as incorporating strength training and understanding the need for longer recovery periods. The discussion also touches on the emotional aspects of aging, the transition to ultra running, and the importance of finding balance in life as a runner. In this conversation, Carina and Cher discuss the multifaceted aspects of running, strength training, and aging. They emphasize the importance of lower leg and upper body strength for runners, the essential role of strength training in maintaining health as one ages, and the need for speed work and mobility routines. They also touch on the challenges of recovery, the significance of proper nutrition, and the mental shifts required as performance expectations change with age. Ultimately, they highlight the wisdom and beauty that come with aging, encouraging listeners to embrace their journey.
