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A highlight from AMR Answers: Post-run Nutrition; Cold Weather Hack

Another Mother Runner

02:51 min | 13 hrs ago

A highlight from AMR Answers: Post-run Nutrition; Cold Weather Hack

"Welcome to AMR answers this is Sarah Bowen Shea. And this is Demi McDowell, and right now I'm playing the statue game with my microphone setup. So if anything moves and the sound quality changes, know that something happened. Of course, now I'm just going to laugh like a moron. I know, I know. So it's really the issue is that I have this little you called it an atom, which is the brand name Sarah, but it's like, it's like a dingle bob that attaches from my computer to my microphone. I have to plug the microphone in there, and then that goes into the computer. Because heaven forbid, Apple make anything that doesn't connect directly. Yeah. Who would want that? Who would want that? Anyway, so this one's been bouncing around in the bottom of my bags now and then and of course Ben's been using it in bouncing around. I'm sure around the bottom of his bag. So anyway, it's time to put dingle bob on my Christmas list, and we're gonna hope that we can get through this podcast. Oh my goodness. Oh, well, I am excited that next week, or as people the day that people listen to this episode, I get to fly to Austin, Texas, for work. Oh, it's your favorite spot. You already reserved swimming holes? Oh my goodness. And that swimming holes is exactly the right term Dimitri because that one has a pool as quality, but there are two spring fed places to swim. So that the water temperature is consistent year round and last year I swam at one called deep eddy, and it is like a pool. It is, I had support concrete, but the other one looks like a pond or a Lake. I think it's almost a rectangular shaped Lake, so obviously it is human made. But oh my gosh. Exactly a hundred meters. Well, that was the thing last year. I didn't when I swam at deep Eddie. I didn't have my Coro's GPS with me. And so I just kind of swam until I felt like I swum enough. Oh, it turns out that it is a hundred feet across. Is that right? It's a hundred. I think it's a hundred feet across. Yes, that's what it is. Okay. So it was just, I don't know. It's an unusual distance, but I am just so excited because to me swimming outside in December is truly my idea of heaven. Well, yeah, so it's open. I mean, it's not too cold enough to be closed. Oh, it's open year round. If you're hearty enough, if you're hearty inhale enough to do it, you can go swim in there. I already inhale. You are hardy inhale enough, Sarah. I give you that approval. Thank you. Well, and I'm just curious, what is the bottom in a man made?

Dingle Bob Sarah Bowen Shea Demi Mcdowell Swimming Sarah Dimitri BEN Apple Austin Texas Eddie
A highlight from Gear Advice from Running Store Lady Bosses!

Another Mother Runner

04:17 min | 4 d ago

A highlight from Gear Advice from Running Store Lady Bosses!

"Welcome to another mother runner. This is Sarah Bowen Shea. I'm delighted today to be joined by tish Hamilton. Hello Tisch. Hi, Sarah. I'm delighted to be here today. Oh, good, good. Are you still on a high from the New York City marathon? Well, I would say my legs are probably still recovering a little bit from the New York City marathon. It's been a couple of weeks and it takes a little bit longer and longer each year to recover from it. I don't know what you're talking about. So this was marathon number. What in New York City marathon number? What 11? I didn't know what was my 11th New York City marathon and I have to check the records to see where I am in terms of overall. So New York is always exciting. It's always exciting to see the number of international athletes that come and it's people from all over the world and they're so excited and it's just very infectious and all the crowds along the routes. They were back in full force this year, like pre-pandemic, so many people. And part of the reason there were so many people was because it was quite warm. Very, very good spectating weather. 75°, the more mister Benz since 1984, when they moved it from October to November because it was too warm and in October. So now I've got my one person petition to move it to December. That's what I was going to say. When's that happening? This is too warm in November. And the other thing about New York is that it's so hilly. It's so hilly, especially in the back half. And I was training and living now in Savannah, Georgia, which is like the biggest hill is from zero feet to 33 feet. Each of repeat that all day and it's still not a hill, right? I found that pretty challenging. Yeah, you have to ask people where the hill that people are speaking about is yeah. Oh gosh, but you got to see your newly launched daughter, your freshman. And that was part of the reason that it was super exciting to go because she is in college in New York City. And so I got to go visit with her and have meals with her and she came out on the course with my boyfriend who came up also. And they have a routine. This is the 11th time I've done it. So they know they know the routine of where to go and Brooklyn and first avenue and then Central Park and that's always a thrill, right? It's like you know what you're going to see them and especially boys especially on first avenue because I was suffering. And I was like, I really need to see my people. Do you always because I have had so it's been I haven't run New York since 99. So when it's got to be much bigger race since then. But still I had very specific instructions back then for where I wanted people to be and which side of the street and all that, what I was wearing and still I missed about half my pals. Yes, so exactly what you said. I have very, very specific instructions. You stand on the northwest corner of 90th and first avenue, right? And then I start looking for it. And this is actually the first time they'll hate to hear me saying this out loud, but this is the first time they've ever missed me. And they missed me in Brooklyn. And we just said, you know, the number of participants was back to pre-pandemic levels, there was close to 50,000 people. And it was just crowded. It was just crowded. They missed me on this. That was kind of a bummer. But at least I got them on first avenue, which was really clutch. Because that was like, oh no. I went mile 18. I'm already beginning to suffer. And there are all these hills. And I don't like hot. For me. Oh my goodness. Oh my goodness, and I'm like that Boston that we were supposed to both run when I decided that I had to do it since I'd flown cross country. And you're like, ah, I get to come here every year and work. I'm just going to skip it. Yeah. Yeah, well, I mean, that's definitely true. I had those thoughts before this one. I know it's going to be hot. I know I don't do well, and I had paid to fly up and thousand bucks for the hotel room. I was like, okay. Who knows what if I'll do this again next year.

New York City Sarah Bowen Shea Tish Hamilton Hello Tisch Mister Benz New York Sarah Savannah Brooklyn Georgia Central Park Boston
A highlight from Avoiding Rookie Mistakes on Race Day

Marathon Training Academy

03:21 min | 6 d ago

A highlight from Avoiding Rookie Mistakes on Race Day

"Dot com. While I recently got to do the Richmond half marathon in Richmond, Virginia, it was my second year going down there and I got to meet a lot of listeners to the podcast and my brother in law, Tim Haley, came with me and did his first ever race. He did the 8 K that inspired us to put together an episode about how to avoid rookie mistakes, thankfully Tim was able to avoid most of The Rookie mistakes. But spoiler alert I made a couple, even though I'm not a rookie. It happens even to us old timers. Yeah, I will tell you what happened. Before we do that, we like to give some shout outs. We've got some folks that we haven't given props to in some of these races were run about a month ago or so, but we still like to give some massive props to folks in our community who are just out there getting it done. This comes from MoMA who's a member of the academy. She says, hi, MTA Friends. Marathon number two is in the books at the Hartford marathon. It was the great day perfect weather and I got a PR by 20 minutes with the time of four hours 48 minutes and 57 seconds. I guess I should learn that if the training is there, it will all be okay. Thanks MTA for your awesome training plans and all of your amazing inspiration and encouragement. I listened to the do hard things podcast at the start of the run. It was a great setup for me to do a hard thing. All right, 20 minute PR. Love it. We'd like to say congratulations to coaching client Jeremy. He works with MTA coach Steve. He recently completed his first 50 mile at the mid state massive ultra 50, which is a trail race starts in the middle of the night and then finishes after sunrise the next day. He also found out that he was third in his age group. That's a long way to run. Especially at night, that's a really interesting concept to primarily run through the night. This final email says, hey Trevor and Angie, my name is shawl from Pretoria South Africa. I have been listening to the quote people's podcast for almost four years now. I started running in 2015 and slowly built up to running my first marathon in 2021. She says from there, I decided to step up and do the famed 90 kilometer comrades marathon in 2022. My dad did the race 7 times in the 90s and I grew up with a memory of him triumphing over the ultimate human race as the race is affectionately known. My mantras for the race were just stay calm and as per MTA, I can do hard things. The highlight of my race was repeating my mantra while running the last four kilometers at full tilt, while many runners around me were walking, stumbling, and crawling to the end. This allowed me to finish in ten hours, 45 minutes, and 6 seconds, and earn myself a bronze medal, and most importantly, familial bragging rights. That is the most important thing right there. Thanks for your awesome podcast. If you ever find yourself in the mood to do comrades, don't hesitate to reach out. My club has got the event planned down to a T and we have members that enjoy beer almost as much as Trevor. She says all the best in your next goals and keep doing hard things and that's from shawl. I do find myself in the mood to do comrades, but not in the mood to run 90 kilometers. Thank you, shawl for sharing your story with us and congrats on going the distance. All right, well now it's time to talk about my road trip to the Richmond half marathon and how to avoid rookie mistakes on race day, even if you're not a rookie. And even before race day, too. That's right.

MTA Tim Haley Richmond Moma Virginia Hartford TIM Trevor Jeremy Pretoria Angie Steve South Africa
A highlight from AMR Trains: Talking Turkey Trots

Another Mother Runner

05:33 min | Last week

A highlight from AMR Trains: Talking Turkey Trots

"And I'm Sarah westerner Flynn, glad to be back with you Demi. I loved last week's episode with Kathy and Sarah bow and Shay on motivation. It was so good it was exactly what I needed to hear as we enter these cold. Unmotivated winter months, so. I know. I know. I know, I almost need to listen to it myself because yeah, I'm already kind of feeling those like this morning. I was like, oh, I had book club last night. I had a couple glasses of wine, and we got our first snow, not our first snow, but our first substantial snow here in Colorado yesterday and today, so school was canceled for delayed for two hours. So I was like, oh, if schools delay, then I don't need to get up either, you know? So just a lot of negotiating with myself, I guess. Which is human, right? It totally, when it starts snowing, I saw that on the news, and I thought of you because it's hitting upstate New York and buffalo this weekend and then they kind of flipped over to Colorado and I was like, oh, I think that that's still early for you guys, isn't it? It's kind of early, yeah, yeah, but I mean, I will never turn away moisture at this point in our global environment, you know? So we definitely need it here. But buffalo. Buffalo is getting like four feet. We got like four inches. But everybody, the roads get slippery and the school buses get, they get the schedules get screwed around and stuff. So that's what that is, but buffalo is seriously like they are getting rock them sock them blizzard. I know. I hear you, we see you buffalo and I wonder, I wonder if it's all of upstate New York or if it's just that one corridor. I don't know. Buffalo always seems to get the most, doesn't it? So unfortunately, they're pretty good about handling snow and dealing with it, but I was hearing about clearing everything from the roofs because that's what causes all the houses roof will collapse hopefully not, but it's just so much work and I kept thinking like, thank goodness we're not there. We're cold here, but no snow. And I don't think so. For a while, hopefully. Yeah. Well, so we're recording a few days before Thanksgiving. And before I even decided what I'm going to contribute to the meal, I had to figure out where I was. Oh, God. So you're reading that. I'm actually not turkey trying. Okay, Barry, we're going to restart. I'll say that part now. Okay. That sounds good. Okay, so anyway, Demi, we're here recording just a few days before Thanksgiving. And before I even decided what I'm contributing to the meal, I had to figure out where I was turkey trotting because it's not Thanksgiving without a turkey trot, right? And actually, did you know that the tradition stems back to 1896 and at the oldest turkey trot is in Buffalo speaking of buffalo. Oh my gosh, I wonder if they're going to be able to have it. I know. I know. Well, they have had it every single year. So it's 1996. So it's we're going on like a 130 ish, maybe? 20 years? Yeah. Yeah, and they know how to do that. They even had it during the pandemic when all the other races shut down. It was a 125th year, and they brought a 125 runners to represent every year that they had been in existence. And I was reading this runner's world article this morning about it by Jenny McCoy, and it said that there was only 6 participants the first year back in 1896, it was an 8 K, four of them made it to the finish line. One runner excused himself after two miles, another dropped out when his late breakfast refused to keep its proper place. As we know what that means, I think there's probably no porta potties around there. 1896, I'm thinking you'll be lining for the Woods, right? That's the end of your race. And then the winner of his name was Henry a Allison. He crossed in 31 minutes and 12 seconds, which is actually a 6 minute per mile pace, which is pretty speedy. Yeah. That is pretty speedy. I mean, I'm wondering what they ran in, what kind of shoes did they, I mean, I know chariots of fire were like converse. And what were they running in 1896? You have to look at that. There's probably some photographic evidence, but yeah, it's pretty cool that they've been doing it. It always seems kind of like a new fresh concept to me. Turkey charting, but it's been around forever. It's been around forever. Yeah, well, and you also noted that women, they've been in this buffalo race for 50 years. This year. So, I mean, is that title 9 just also celebrated its 50th anniversary. So I guess it goes kind of hand in hand there, huh? Right. I think it was happening around the country with Boston to that year. It was also because they just celebrated their 50th year. And I think New York did too. So it was right up there with all the big races, and it still is one of the biggest races, like we said, we hope that they have it. All you folks in Buffalo planning on running it on Thursday, hopefully you guys. I mean, they're hearty folks. If they live in Buffalo, New York, they are hearty by definition. And the roads will be, I don't know if they'll be cleared by then, but they'll make it work. I know they will. Right. And they make it work all over the country. I guess there are huge turkey trots in Dallas, which get like 20,000 people. There's also the competitive ones, like the Manchester road race in Connecticut. Do you know anything about that, Sarah? You're kind of more on that competitive scene. Yeah, it's definitely a big race for pro runners.

Buffalo Sarah Bow Demi Colorado Shay New York Flynn Kathy Jenny Mccoy Sarah Barry Allison Henry Turkey Boston Dallas
A highlight from Alison Mariella Dsir Live at GU HQ

Another Mother Runner

04:46 min | Last week

A highlight from Alison Mariella Dsir Live at GU HQ

"Welcome to another mother runner. This is Sarah Bowen Shea. I'm joined today by co host Yuri house wald. At goo energy labs and this is a very special episode of the show. We are recording it live at goo energy headquarters in Berkeley, California in front of about a hundred people. So let's hear it. Yeah, so Yuri, we have not been together for three years in person. I know it feels good to get the band back together for sure the last time we did this. Some people were here for this. It was Katie Arnold, who wrote a book called running home. Welcome. Yeah, as we've already said, it feels really good to have the family, the endurance family together and shine a light on your book and have this really important conversation tonight. So that's what we plan to do, right, Sarah? Yes. Yes, because we once again have an author as our guest, Allison mariella de zer, whose new book is called running while black, Allison is an activist and change maker, Allison is co chair of the running industry diversity coalition and the founder of Harlem run, a New York City based running movement. She also kickstarted run for all women, which fundraises for social justice focused nonprofits in her work as a mental health advocate, Allison also started the meaning through movement tour, a speaking series featuring mental health experts and fitness professionals. In addition to all of this important work, Allison is also an endurance athlete, sponsored by among other brands, goo. She is the mother of a young son. I am delighted to welcome Alison back to the another mother runner podcast, and I'm so pleased Yuri and I get to have this conversation together with you, Allison. So thank you. Thank you. I want to say thank you to everybody for showing up. I oftentimes don't even know where I am. I've been traveling so much. But I appreciate you being here. So I wanted to begin with a quote from running while black that will lead into a bit of a preamble. So here's a direct quote from Allison's book. Quote, I resented that white people didn't see the entitlement and privilege that comes with being white and ultimately that the racial work of our nation falls on the shoulders of black people. So I want to acknowledge that both Sarah and I have benefited from white privilege, whether we want to admit it or not, that the history of white supremacy is at the root of this discussion that Sarah and I still have much to learn when it comes to understanding the black experience in America and this is a needed and very important conversation to be having so that we can make more spaces together that feel safe and empowering for everyone. So welcome, Allison. I'm just kind of blown away at the, I guess maybe I bring that vibe, but just it's rare that you walk into a space at white men are talking about white supremacy. So I'm almost like blown away. Well, I appreciate you saying that. I want to share with an anecdote from the first time we met that actually stuck with me. It was at the Atlanta Olympic qualifiers in 2020. And you were part of a panel with, I believe, and I'm going to pronounce her last name incorrectly, Sally bergerson, who yeah, who founded wisell, and you guys were talking about the fact that this is a very white male industry. And she basically said, F the idea that we need a chair at the table, we need to make our own table. And that jumped out at me and resonated with me. And so tonight, hopefully we can highlight how we can make that other table. More equitable for folks. Absolutely. Yeah. So, oh, you're first. Yes, I am. So welcome, Allison. How has the book tour been going? It's been awesome. I've been referring to it as a marathon, so I'm now approaching while 18. Wow. Where you're feeling a little sluggish, right? A little tired, you probably need some salt. So that's from, but I still feel good about completing this marathon. It started a month ago. And I've traveled all over the country. And it's just such a great opportunity. You write this book and you hope people are going to engage with it. You hope people that it will resonate with people and actually seeing people meeting people has been just a real privilege. So speaking of running and this marathon that you're on, this date sort of marks your ten year anniversary of doing your first marathon. So I'm wondering if you could tell us a little bit more about your running background. Yeah, so growing up, I was a short distance runner. I loved racing the boys at recess and I beat them every time. I started off doing the hundred and the 200. If me and Alicia had been in school together.

Allison Sarah Bowen Shea Yuri House Wald Goo Energy Headquarters Katie Arnold Allison Mariella De Zer Yuri Running Industry Diversity Coa Harlem Run Sarah Berkeley Olympic Qualifiers Sally Bergerson Alison New York City California America Atlanta Alicia
Body Composition Tracking: Why It's Important & What Metrics To Track

20 Minute Fitness

02:53 min | 1 year ago

Body Composition Tracking: Why It's Important & What Metrics To Track

"I think a good starting point years to really i decided. Okay what is it that you actually want to achieve right. I looking to become bigger looking to become slimmer or do wanna be more toned where he can really see the muscle definition clear separation of all muscle groups or even some daska. Laryea around your your arms beds even your apps and maybe of a specific shape goal even like around some body parts. I mean most people were of course lew stabia belly bird others have other issues. Maybe they wanna Wind their shoulders or the one a shape their butts in in a certain way and aesthetic society. They're also health among chevy goals. Right in deir. Daphne limits off. How can push yourself definitely getting slim For the most part also allows you to live longer but there are limits. You know like where you really got into bodybuilding territory which is no longer necessarily something that's going to increase your overall health long-term yeah because the metrics and methods that you use are basically dependent on by your goal is at the end of the bay right. That's right because you know like wait may may be less useful to somebody who has a specific shape goal for example. Because maybe they don't want to change the size change. Know that one body part where it says like incredibly more important for somebody trying to become slimmer right and i think that's why it's really important to figure out okay where he wannabe for most people. That is really like to become slimmer. And that's also what my own case had been. I want to become slimmer. Plus and that was more like the bonus i wanted to be more tones and i wanted to retain as much muscle mass as possible while they the metrics for you that that you were tracking yes so a bunch of different things and definitely not something that would recommend. Everybody should be trekking. And i'm going to outline which. I like the most important ones but i was first and foremost measuring my weight and that was something i was doing and still doing almost every day. Striking my body fat water levels bone mass my lean body mass and actually includes my bone mass and my circumference measurements and that was really all the measurements from my waist circumference to my chest to my shoulders to my upper arms laura arms thighs hips coughs and to some extent even neck but to a lesser extent. Because there was really not that important. I mean i haven't really seen laura people that care about the neck but i heard it's kind of important for some martial arts because it can kinda healthy to not get knocked out and fight for for instance but yeah i mean i wasn't really concerned for me and using shapes trekking my volume compartmentalized through different body parts. So i could kinda see where exactly my my size was changing. So where i was gaining size or losing inside the goal was re to lose mostly incised across the board

Laryea Lew Stabia Deir Daphne Laura
Boston Marathon Race Director, Dave McGillivray, Gives Advice for World Marathon Challenge Hopefuls

Ali on the Run Show

02:28 min | 1 year ago

Boston Marathon Race Director, Dave McGillivray, Gives Advice for World Marathon Challenge Hopefuls

"This week's guest on the show is a woman named deirdre keane. She was just featured on humans of new york and the running community was so excited. We were like a runner on humans of new york and her next big goal is that world marathon challenge any advice for her she signed. She's doing it like she has signed up. she's good. She's doing it next year if she's listening to this any advice for her well for me. It's like anything else before you can make a commitment like that. You have to earn the right to do it than what you can't do it on a buyer room that it's it's gonna come back to bite you so you have to do the work and i knew i could do the work. I been there before in terms of running that many miles consecutively day to day to day to day when i was wanted to fifty miles every single day for almost eighty consecutive days. So what's the big deal running twenty six miles for seven days in a row but the big deal is the fact attorney seven continents and so for me. It was more about not as much the training. 'cause that was a given but it was about the rat race in between and it was about sleep deprivation. It was about nutrition while flying was about recovery at thirty five thousand feet no sitting in a seat for twelve hours you know and then get often go run another marathon so trying to figure that all out it was about the weather. Temperatures in climates that we were in antarctica and it was whatever ten degrees and then back plane six hours later. You're in south. Africa running at eighty five degrees and your body's calling. Yeah not a lot of time to acclimate gave. You gotta figure that all out in advance. i mean i think anyone who serious about it does the training. I mean the running. I don't mean to be little it. It wasn't easy. I'm not saying disease but it was probably the less challenge in part of the overall experience for me was the running. When i was running. I was like thank god. I'm running like dumb. Does fly in done with this craziness. get employed. We get my luggage and all that stuff on buses and everything. I'm out here in the moment. Doing what i loved to do in impediment was like that was the calm. That was almost the easy pot. The running

Deirdre Keane New York Antarctica Africa
Exercising and Modifying Workout Routines During Pregnancy

The Stronger Revolution

01:32 min | 1 year ago

Exercising and Modifying Workout Routines During Pregnancy

"And that seems to be. What's the growing general consensus with doctors. And women who are cross fitting and get pregnant is keeping up but stay comfortable. Do it until you start to feel uncomfortable. And then it's time to but of course modifying the entire time. You're not going. Burt right when when you start to show right now. You're not going out enduring. Giant spreads trying to pr. Your lives through things like that. So it's all stay comfortable and then as you said toward the latter part of your pregnancy. It started just in general starting to get uncomfortable. You're starting tired so that was when you started to cut it back. Yeah and obviously for every every woman it's different man. Every woman feels differently on the different things that they want to modify accidentally pr. And my dad. Lift my early in. My and i was like what's look shouldn't do that so you know i was comfortable. It was weird. Because that's my comfortable place so we've been women go. We actually had a woman once. Did you about our location. I was never really asked. Okay when we were up on the third floor of our original building and she she crossed fitted pretty much up to the point that she was supposed to be do and then quit then like was. I think she was gone for like a week. Part of this probably making up. But i think she was gone for a week then realize maybe he wasn't coming so she came back and then like five days later so she literally like prostrated up to the point of giving

Burt
Listening To Your Body and Giving it The Rest While Marathon Training

Hurdle

01:45 min | 1 year ago

Listening To Your Body and Giving it The Rest While Marathon Training

"I'm training for my first marathon coming up this fall in chicago. I'm excited about the big day. But every week that goes by i can feel my body. Need the rest what you do when the miles and the time add up you pull back and if so how do you learn how to give your body the rest. It needs to finally make it to the start line. Listening to your body is really really important with that said all marathon training programs are i would say ninety nine point. Nine percent of them are designed with this in mind right they are built to help you accumulate mileage to get you to a place where you feel comfortable putting in the miles that are necessary to show up on race day and do good with that said it's important that you speak to a coach or a physical therapist or a trainer who can help you better understand how to take care of your body in this time especially as a new marathon array again. This is something you've never done before. It is a massive accomplishment so recovery becomes more in tyrol than ever. And this isn't just like finding yourself a pair of normal boots or using a hyper is right. This is recovery in your nutrition. This is recovery in your stress levels. This is the people that you're surrounding yourself with so be really smart and intentional about how you continue on your journey knowing that there is going to be a certain amount of opportunity costs. And there's definitely going to be a certain amount of exhaustion but if you handle it right and you talk to the right people. This is going to all pay

Chicago Tyrol
Running Injuries: When To Keep Running and When Take a Break

Another Mother Runner

02:33 min | 1 year ago

Running Injuries: When To Keep Running and When Take a Break

"This is just a hypothetical example. I'm out for a four mile. Easy run and my left. Knee starts to talk to me or my right heel hurts or my calf suddenly seizes up I haven't stepped into a pothole or otherwise. You know run into a dog or something like that like nothing that it's like clearly like oh i that's how i hurt myself. What do i do. should. I keep running. Do i stop running like if you're in my shoes or a listeners. In my shoes christy. What do you recommend okay. So sometimes that can be the sign of actual injury. Sure but sometimes it's just information in his just your body telling you like oh. Maybe you didn't drink enough water before you ran in. Your calf is cramping dehydrated so it. It's not always necessarily an injury. So what i usually say is if you can run through it in. It's it's not sharp stabby pain like you really feel like you're doing yourself and you keep going you can keep going You can always take a break and off break and just walk it out a little bit. Sometimes that'll be enough for it. Sometimes you start In you go back to trying to round and you're like nope that is not happening. Okay then you need to stop but if it's if it's more dull nature and is just kinda there. It's not really getting worse. Not really getting better. But it's not changing. You can usually run through them. Okay and what about. If i it's dullish but i'm maybe changing my gate or i'm slowing down quite a bit to baby or something like that. If i'm aware of that which i realized might be kind of a second level consciousness but do i need to stop then. Even if i feel like i could power through it Not necessarily if. I the slowing down part to me. That's not stressful. Because again it could just be a information that you're getting that day and you may be able to go out a few days later and maybe totally fine if you feel like you're if you're limping or you're really having to adjust how you're running then you need well. I shouldn't say you need to stop. You should stop. how about that. Yeah there are plenty of people that wouldn't in done that myself. Many times are paid for it. Big time down the road. So yeah i mean if you've got to change what you're doing in terms of like you're limping or basically lumping. Because i think if you have to slow down that's not necessarily a bad thing. If you can do an easy run and finish it off then okay. Maybe you really shouldn't be doing something faster right

Christy
Race Recap:  Running in the Italian Alps

Marathon Training Academy

02:03 min | 1 year ago

Race Recap: Running in the Italian Alps

"So trevor. I know people are excited to hear about how your sky marathon went in italy. So tell us what made you want to sign up for this event. When i posted some photos on instagram people were asking. Where's the race recap will here. It is so. I went and did the sued t- role sky marathon in italy. Big thanks to angie. For watching the kids while i went over that we're not always able to travel marathons together these days but i was able to get away for a trip to europe was not to like about that for two whole weeks. Yeah kind of squeezing. A lot actually flew into venice and then stayed there couple of days. Amazing place rented a car and drove up to northern italy. In the trentino alto. A dodgy region of italy up against the alps. It's predominantly german. Speaking actually because east to belong to austria until after world war one so in german suty role which means south t. role because it was part of the tea role region in austria. So it was cool to practice german while i was over there and Of course run a beautiful marathon in a beautiful place so the race took place on august. Twenty eighth it was my eighteenth. Marathon to date is my third marathon in the alps and it was definitely the most challenging. We climbed a of twenty eight hundred meters or over nine thousand feet It was just a constant climb up and down mostly up the race also has a sixty nine k one hundred twenty one k which they didn't have this year for i don't know why they also have a half a trail half but with all the events combined they call it. The most extreme experience in the alps. Wow that saying something. I know especially because i can think of some pretty extreme experiences exactly so tell us about the day. You know the days leading up to the marathon. How you're feeling and what kind of preparations that you had to have going into the race will. My training was tough. Because we don't live elevation so i tried to get as much trail time as i could in just going up and down trail. I think that might have helped my leg

Italy Austria Trevor Angie Europe
How Practicing Mindfulness Can Make Your Runs Easier and More Enjoyable

Another Mother Runner

02:42 min | 1 year ago

How Practicing Mindfulness Can Make Your Runs Easier and More Enjoyable

"Mindfulness helped you with with your your training like how so like like we're just like getting into like what your body's feelings you don't ever do it or does that. Mindfulness like help you with the pain. Like how did those two probably jumping way ahead of the script here but yes yes yes. ns right. So let's backtrack and just talk about what. Mindfulness is so. Mindfulness is about being fully present without judgment in the present moment. So that's sort of taking it to it's very very basic so most of us are thoughts or are on a continuum. We're either thinking about yesterday or thinking about tomorrow or thinking about at wanna do this or or with me like this is hurting. I'm bored or i'm terrible. Everybody so much better than me or whatever it is that goes through a mind. What either when you're exercising or just doing anything in life and that creates a lot of stress in a lot of tension the body but it also means you're not paying attention to the body which is really this brilliant vessel that is communicating with your brain constant lane. Letting you know when you're native something when you're a position as good or or or or beneficial when things are moving smoothly and were not but because we're so busy doing and looking outside of ourselves we don't actually pay attention to what the body's trying to tell us so the the process of being mindful which is non-judgmental awareness of the present moment. So that's like you know if you're outside and you're looking at the balloon out of the sky and then you hear that a bird singing it song and then you notice your feet on how they feel on the ground and you're just in this moment to moment awareness without judgment just simply observing witnessing if you will. So that's a meditation practice. That is a incredibly wonderful experience for anyone to do with any any time but you bring it into movement and now you've got the ability to pay attention to this brilliant body that's leading you know if and when you're in pain because you've just pushing yourself hard or you're in pain because that's actually a movement that's going to be hurting you later. So or you're noticing your breath you're noticing. How your feet or hitting the ground. Creating a rhythm and a meditation as opposed to thinking about you know a win is gonna end. And when i'm gonna get to that mile right so it's rather than focusing on on a goal on the end game. You're in the present moment so that allows you actually to go faster to go longer to enjoy it more in also be more present so that you don't get injured

Marathoner Deirdre Keane on How She Has Added More Meaning to Her Running

Ali on the Run Show

02:43 min | 1 year ago

Marathoner Deirdre Keane on How She Has Added More Meaning to Her Running

"You say i'm gonna do one marathon in memory of my dad. Check it off. The bucket list spoiler. You're now a thirty plus time marathoner. So is it because that first one wasn't as hard as you thought it would be as that why you wanted to sign up from her. What motivated you to go and go back to like race. Registration dot com. And find another one and i think a lot of people can relate to this depending how a race goes right. Sometimes we hit the wall and finished a race like never again but other times when we had a relatively good race endorphins. Kick in right. When do i sign up for another one. Oh my gosh. that was awesome. We forget mile full team to twenty two when Struggling and hated our lives. So i knew i had marathons future for. They also thought. I sleep. Good way to travel so i graduated from northeastern that may and i moved to ireland and i started running marathons in different spots in ireland. I did dial blend belfast cork. I moved back. i said okay like. Let's continue to utilize this traveling. Iran traveling iran multiple marathons across the you ask at edinburgh london paris berlin. It's a great way to see the world and it's a great way just to get releases then i don't feel more motivated when you know. There's a trip coming in with the marathon. Oh heck yeah. Run -cation if you will use that yeah yeah. I didn't make that up. I don't get credit for that your credit because you introduced the term to me. I'll take it of ega. You also shave. That's that's a great time for your first race but you've also shaved quite a bit europe. Pr ers now three. Fourteen is that right yeah premium endemic. I was doing quite well. A part of a running club in the bronze calling portland track club. And i love them. Because when you're running with a group of people especially competitive runners you had to push yourself more than you would when you're just running by yourself Unfortunately i scheduled to some permit me to join track workouts but it lets we see potential when i do joining so slowly. Shaving off in ed's and My dream is to do some three however my big thing burning is that should always add value to your lights and always take away right so at what point are trying so hard that it becomes more difficult and you feel like stressing you hour so if it happens great but it's not going to be the end all be all for me.

Ireland Portland Track Club Edinburgh Berlin Iran Paris London Europe
Steps to Avoid Injury When You Aren't Training for an Event

Another Mother Runner

02:20 min | 1 year ago

Steps to Avoid Injury When You Aren't Training for an Event

"So i to quote just love to run and not training for anything and we have similar mileage. Although my weekday runs about six miles in weekday want weekend ones or eight to ten. So the three things that i credit to keeping my injuries at bay is foam. Roll nearly every morning. I do dynamic drills post. Run that i kind of probably talk about far too much on this show and i strength train them two hours a week. I string train Twice a week for an hour so Yeah those are. That's what i do with that kind of mainframe of running to keep me. you know. Not limping down the stairs and away from any. Pt's so what are what are your thoughts. Do i mean. I think that's really smart right. I think foam rolling is awesome. Staying strong is the second stool second leg on that stool and and the third one is. You know making sure that you're properly warmed up and cooled down at the beginning of a run. So i think you've got it there. Sarah i mean i don't know if she has niggles like i would say that might just be her body just talking to her a little bit and i mean that doesn't necessarily mean that she needs to go faster. I mean we can talk about that in a second. But i mean other things that she can do to switch it up. That might that without going faster. Are things like maybe going on a trail. Run every once in a while. That would change up the muscles that you use and you know slightly call in more your stabilizing muscles which might actually just put those nichols away. She can cross train a little bit. I mean i know she likes to run a lot and i understand that but making sure that she you know she does get something that feels like. She shouldn't push maybe get on a bike or get in the pool or the elliptical. Something like that for a little break. Yeah i do have to say that the years all blend together. But they're definitely time where. I was running six days a week just because i liked it so much. Yeah yeah and that was when i would kind of limp. When i walked downstairs sometimes people who would see me. You know like walk up to them so that they can kind of see me coming. They'd be like oh something wrong. Why are you limping. And i'm like You think i'm

Sarah Nichols
The Benefits of Exercise Vs. Diet For Fat Loss

Ben Greenfield Fitness

02:28 min | 1 year ago

The Benefits of Exercise Vs. Diet For Fat Loss

"Now. What's also interesting. Is that another study compared. And this when you're gonna find fascinating. So what they did was. They put people into a negative energy balance. Like you would if you're on a diet or you weren't eating enough calories or you're exercising or exercising and restricting calories and what they found was well what they looked at first of all what they looked at was participants in which they got them into a negative energy balance by having an exercise their way to a negative energy balance so exercising to burn calories and burn a greater number of calories. And you're taking in caloric restriction to do the same thing or combining exercise with caloric restriction. Now here's what's interesting when we look at visceral fat which is arguably one of the types of fat stats of particular concern because it is the type of fat that's associated with an increase in metabolic risk and you compare that to the amount of subcutaneous fat loss. Which is you know. That's more the battle on your arms. Your legs less less problematic when it comes to chronic disease risk factors what the findings were was that all the groups that experience a negative energy balance through either clark restriction or exercise loss fat but the group that achieved all of their weight loss via exercise lost the most amount of the visceral fat even more than the people who got the negative balance through a combination of exercise and calorie restriction. So this kind of shows you that. I mean from a fat loss and particularly a decrease in a problematic type of fat trying to get the the best way to do. It is via movement not just dieting and even movement alone seems to be able to do and this is probably because skeletal muscle can act in different organs just like hormones. Skeletal muscle secretions action. Different hormones are in different organs so those molecules called myo canes and their secretion is influenced by exercise for example i'll six which is a site. Akina gets a created by your muscles. During exercise that promotes we know this visceral adipose tissue loss in response to exercise possibly even related to that vesicles signaling effect that i brought up earlier that they've just studied and found but i mean if you're in a scenario where like dieting is not an option. Whatever maybe it's a highly social scenario or your family union on vacation or whatever you can still stave off all of the nasty fat accumulation. That's the most problematic kind of fat accumulation through just exercise actually beats out dieting. Jeff was super interesting

Akina Jeff
Running Coach Jon Green Gives the Benefits of Getting Feedback on Your Running

The Running for Real Podcast

01:10 min | 1 year ago

Running Coach Jon Green Gives the Benefits of Getting Feedback on Your Running

"Do you believe that everyone should have a coach. Even if that coach is not necessarily setting the workouts. But it's just kind of say looking at it as a whole saying. Hey that might be a little much. I think not coached term light. You can throw coach in there. You can also just throw a friend talk about it. You know what i mean. And that's i mean that's how mullion i started working together at the end of the day was Was we were friends. And i was just like hey listen like i know. Being coached by yourself can be difficult. And so like if you need me to hold a stopwatch like be there for workout or if you need me to write a couple of workouts and that's coming down. His i wrote a few workouts at like two week to week basis and so that was something that like. it was just more of a accountability in especially in the beginning. And i think everybody needs somebody to just like bounce ideas off of and that person needs to know the sport of it. I think they can't just be some amateur runner who doesn't have any experiences just starting out. It's one of those things where Somebody with a little bit of experience. Can king go along way and just helping you get perspective on your own running.

Professional Runner Abbey Cooper on Trusting the Process With Both Commitment and Surrender

Ali on the Run Show

02:09 min | 1 year ago

Professional Runner Abbey Cooper on Trusting the Process With Both Commitment and Surrender

"Your takeaway from your conversation with alexi was trusting. The process requires both commitment and surrender. And i think this is something that the everyday runner can relate to Perhaps as much as the professional runner. I'd be curious if you could share a little bit about kind of where that came from and what that means right now. Oh my gosh. We had such a rich conversation in. I can't even imagine you and election having a conversation that i would just sit there and be like this is like this is too good. I can't handle it like the two of you in a room together is that's too much it's too good. It's so funny because we can go like super deep super vast an irish very like silly and she's just wonderful so yeah. I was thrilled. That i got this year l. a. I raised there a few weeks ago and we were just sharing like we're we were at in what we're learning in our like athlete life experiences and Yeah just a similar theme came up of i. I guess i was sharing something about like. You know getting hurt or hurt but like getting that hamstring strain rate before trials in that being like a really good thing that happened to me in the long run because it it required to like. Just die to my control and expectations And she was saying similar thing about you know being. She was on a creative project and she wasn't able to do her normal training and so she like she just changed her mind set about it she was like this is how it like. I'm instead of feeling resentful or bitter or worry. Like i'm just going to reframe this and surrender. What i think i need to do. And she was just saying how surprise she was at how okay. She felt although her training wasn't perfect. And so yeah. There was this theme that like it. It's good you need to be Pursuing a goal obviously requires this like relentless almost stubborn commitment. Like to keep showing up. But at the same time you have to have a loose grip on how that goes you know like not only the result but also the process

Alexi
How Ben Greenfield Exercises & His Workout Philosophy

Ben Greenfield Fitness

02:10 min | 1 year ago

How Ben Greenfield Exercises & His Workout Philosophy

"Have a background in bio mechanics and exercise physiology right. That's that's what. I did my master's degree in university of idaho. And so i like to. I like to chunk the programs that create. and and so. If you're listening in this is what you need to step back and ask yourself about your fitness program. I like to include certain components that that specifically focus on core buckets of fitness. So the first would be strength. Like every fitness program needs a lifting heavy shit type of component. Now that can include lighter weights to failure that can include blood flow restriction training right which we actually included in the latter's program has an option to simulate or to trick the muscle into thinking that it's under heavy load that can include super slow strength training with a slightly lighter load like ten to thirty second up ten to thirty second down which is fantastic for for for bringing a muscle to failure at a low risk of injury with a minimum effective dose of exercise like a super slow full body. Strength training workouts. Like fifteen to twenty minute workout and it can also include traditional strength right. Squats dead lifts overhead presses preferably for all of those. I like to use unless someone's going through rehab physical therapy or they're really kind of aesthetically going after certain body parts you know it's like bicep curls or calf raises or whatever. I like everything to be multi joint as much as possible on my programs. You don't have leg day you don't have stomach day. You know triceps and biceps day. That works for a bodybuilder. Who's got like two to four hours a day to spend in the gym and completely crush each of those individual body parts and i used to be a bodybuilder. I used to experiment with that stuff. And and i've realized that if you want the minimum effective dose of exercise every workout is full body right. When was the last time that you used your body and it was just lower body or just upper body or you're trying to play a game of tennis and it was just triceps right. So there's a functional component and also a time saving component. When you're not doing body parts sweats newsroom. Full body instead.

University Of Idaho Tennis
Ellie Kempton, MSN, RDN On Preparing for Race Day With Taper Nutrition

Another Mother Runner

02:27 min | 1 year ago

Ellie Kempton, MSN, RDN On Preparing for Race Day With Taper Nutrition

"I know from being an athlete for so long and really been given so much advice from so many who loved me and wanted me to do well. I think my purpose as well as to cut pass the noise and get right down to the signal of just the simple few things to focus on so it will be eye candy when you look at this little roadmap because there's only three things to think about two weeks out and the first one is actually maybe let's go back to play the most playful one. I'm going to ask you to play with foods. That are robust. Just busting at the seams with vitamin c. Why bet well. Here's the deal. I don't know about you. But i know when i put a lot of pressure on myself in the past and i'm heading into my final week of taper. I start to feel a little scratch in the back of my throat starts to feel little congestion. I feel super fatigued and bam. I'm sick with a cold. So i am proactively. Giving your body by asking you to eat foods rich in vitamin c and giving your body a little bit extra defense. I'm helping it out by giving it some protection because vitamin c is really good at fighting some of the oxidative stress that comes from your body repairing itself. I mean it takes work. That's probably why you feel. It's why you feel a little bit of fatigue going into tapers your body's pairing itself and if it doesn't have some of the protection it needs it falls prey to whatever you come in contact with. It's it's a have a natural response to get sick when you are repairing absolutely one so we're talking everything from citrus fruits. Two peppers strawberries. But you also say you could also supplement. I mean and what is that a good idea for everybody or is it district people who don't like fruits and vegetables. Can you get enough vitamin c. It's more or less your personality type right like. Do you want to commit to eating some of the vitamin rich or vitamin c rich foods consistently every day. Or do you just want to cover your basis with a little bit of an insurance policy. My personality type. I'm all about the food. But i also wanna just know that i got at least a thousand milligrams right so i will pop a few vitamin c. packets in my bag for work and just make sure i grabbed one a day and it just bolsters my defense before. I even feel anything coming on.

Cold
Olympic Runner Cory McGee On Performance Ruts and Getting Through Them

Ali on the Run Show

02:45 min | 1 year ago

Olympic Runner Cory McGee On Performance Ruts and Getting Through Them

"Did share in post after the olympics. You share that. If you had told corey mcgee. Three years ago that she'd be an olympian that that corey would not have believed you. I wanted to talk about that a bit more. Because you said that you sort of loss yourself lost hope during that time. Can you tell us a little bit more about that when you look back on that time. About what life looked like and and how you got past it definitely. I mean it. It was i definitely went through a rut for a few years and it was mostly associated with performance. Not like i wasn't happy in my life but i was going through a few years of just like stagnant performance and I think that that is pretty normal. I wouldn't say that that's something that i hadn't gone through before but really not to this degree and so to kind of go from running in college and races were sort of Consistent in the sense that i felt really good when i arrive at the sec championship. I felt really good competing in ncaa's but then of course you get to the next level. And it's so competitive. And i always have had a confidence in my competitiveness in my performance. But you just don't win as many races at the pro level. And i was i. I'm okay with that. I can wrap my head around that reality. But my times weren't improving and often the thing that i think as runners we can kind of derive excitement from and sort of uses. A measure of course is not just winning but seeing yourself improved In your times. And so i think i had four years in boston where the third year actually was pretty good but i- sustained an injury in my sacred and and it knocked me back again and so i think i sort of figured out how to make it work but then had this injury and then i gave it another year to say okay. Well if the pieces come together then this is where. I'm gonna stay and continue to train but then i went to the us championship the next year. And i was the first one out of the final. And i wouldn't say that i had this is thought of like i'm not happy. I'm not improving. But i just wasn't expecting as much out of myself so had sort of just adapted to the fact that i i had a lower standard for my own self and i think that the reason why being from a small town where running wasn't very popular and then finding my way to school with a great track team and then eventually of course running for new balance was because i've always been my own biggest like my own biggest believer And i think you kind of have to have that within yourself and not saying if you talk about it or you put it out there. But you just kind of have this innate deep

Corey Mcgee Corey Olympics Ncaa SEC Boston United States