Make every day gym day. Listen to the latest in physical fitness trends, weight lifting techniques, and new methods for improving exercise performance. Sourced from premium podcasts.
Another Mother Runner
A highlight from Plant-forward Cooking w/ Love & Lemons' Jeanine Donofrio
"Today by Katie Snevice. Hello, Katie. Hi, Sarah. How are you? Good. Good. I hear you have returned to the tennis courts. I have. I started playing in leagues again, so I've been doing drills for the past couple of years off and on again. I do drills for a couple of months and then I take time off because of weather and then I go back. Anyways, I joined a new team, a woman I don't really know all that well and it's been fun to get back out there. I am the singles player on the team, yes, which I really do love singles for a couple of reasons. A, it's a good workout versus doubles and B, if I screw up, then no one is mad at me. I mean, that's really... I think there's a positive way to frame that. It all rests on your shoulders. You have no one else to blame. I don't know. I know. I know. Clearly, I need to see Dr. Justin Ross to really get over some of that. Maybe it stems from my high school tennis days. I don't know what it is, but I really enjoy playing it. Anyways, I played my first match a couple of weeks ago and I hadn't picked up a tennis racket in probably six months and have not played in a league match again in a couple of years. League matches mean that it counts. Everyone is rated a certain score in tennis. I don't know if it's the same in pickleball or not. If you do well in leagues that year, your score can go up and if you do poorly, your score can go down. Wait, is it also a team sport in that you have six other buddies and all your points get combined or no? Yes, exactly. Exactly. At the end of that league, there's several different leagues. There's 18 plus, 40 plus, all these different ones throughout the year. At the end of that particular league match or league, I guess is probably the best word for it, then there is a number one team, number two team, number three team, and so on and so forth. Yes, and not only it matters for me individually, but it matters for my team as well. Setting the stage for you, I go out on the court and the girl that I... Of course, I'm coming in hot after dropping off my kids in a million different places. I'm like slide in the court a minute before the match is supposed to start. There's zero time to warm up. The theme music I was hearing in my head has just changed rapidly. Yes. I want always to be prepared and be there way before, but it's just never going to happen at this stage in my life. I barely have water. I think I might have some old goo -toos in my bag. I'm praying that I have some because I need a snack, so anyways, I show up and because of all this and because I haven't played in a long time, a variety of different reasons, I lose the first set 0 -6 and I'm like, oh my gosh, what just happened to me? The second set, in between sets, the girl that I'm playing tells me all about how she used to play in college and she plays all the time and da -da -da -da -da and I was like, okay. Intimidation, intimidation. Yes. Exactly. For me, it works opposite. I'm like, okay, well, I'm going to get into this match and put my best foot forward because clearly I didn't play very well in the first set. She also is a good player too. Second set starts and she's up at 3 -2. I finally did get a couple of games and then it grows to 5 -2 and the match is over at 6 and I was like, gosh, what am I going to do? I just used some mental toughness and I came back and I tied up that second set 6 -6. We went into a tiebreaker. I won that tiebreaker and then instead of going to a third set, you just play another tiebreaker and I won the tiebreaker in the third set. So I ended up winning the match, which was really fun and it was, but there's a couple of things, takeaways from this. She who is, I'm 45, she's probably 41, 42, not only threw her racket during the match because she was so mad, was screaming profanities. I mean, it was just, it was unbelievable. I have not seen that since I was like in sixth grade, middle school, tennis and it just, it was fascinating to me. It's just, tennis is such a game of mental toughness. It really is. I mean, a lot, all of these sports are right, obviously running is too, but she just lost it when I started coming back in the second set. But threw a racket a couple of times, but the captain had to come over and like talk her down. I mean, it was, oh yeah. Oh my gosh. It was incredible. And this woman is over 40. Yes. She's a mom of three kids. I mean, we talked all about it. It was unbelievable. So I, you know, go back home and the girls, my girls are so, it's so cute how interested they are in tennis and you know, cause I spend all four hours a day driving around to all the different practices, which I love, but you know, they're, we're always talking about their games and practices and whatnot. And so they're always curious about if I won or lost and I tell them that I won and I tell them that the other girl was a bad sport, you know, and there's a lot of lessons that we talked about in that. But I, I think what's really awesome about all of this and just coming back to tennis cause I played tennis my whole life from the age of like eight to 18 every single day and then took 20 years off, you know, having kids and working and whatnot that you can still compete as a mom, you know, and in your forties, I mean, we know that with running, but for me tennis is a little different cause I didn't run when I was younger or tennis is something that I did when I was younger.
Another Mother Runner
A highlight from Many Happy Miles: Defying the Odds with Siri Lindley
"On an epic hike or a century ride or your first brisk walk after a setback. We're here to say yay to it all and bring on guests to inspire you to move with joy. I'm McDowell cofounder of another mother runner. And I'm Sarah wester Flynn, and I'm saying yay to being inspired to meet you because today's guest is all that and more. I decided chips, right? Yeah. All that in a bag of chips is the kids used to eat. A bag of chips, yeah, not a side of chicken inside a French fries. I don't know. I don't know. They don't say it anymore because, you know, they say all sorts of things that we don't get. You know, let's try to talk to teenagers. We'll get into our guests at a minute, but I just want to say, this is somebody who's been an inspiration to me for years as a triathlete in anyone who's in the multi sport world might know who she is. That's to bury the lead, but we just wrapped up the conversation and I'm just like all flooded with emotion and I'm ready to tackle the day and look back at my life and look on with new perspective and how about you. What are you feeling right now? I'm feeling the exact same way. We're doing the intro after the interview. And yeah, I mean, she just, it's Siri linley, we will introduce properly and about three seconds. But she was a triathlete in the early 2000s and then became a triathlon coach and has been through quite a bit and has learned a lot of lessons. But makes it feel very doable. She's not coming at it from a world champion triathlete mindset. She's coming at it from somebody who has had to pick herself up. A lot of times and might look pretty strong and fierce from the outside, but actually has a lot of empathy and just good ideas coming from the inside. So let's bring her on. Our guest today is Siri linley, a world champion triathlete turned world renowned triathlon coach, a cancer survivor, a rancher, a wife, a motivational speaker, and now an author. Her new book finding a way taking the impossible and making it possible is out next month. I know you're gonna find Siri super inspiring and we're thrilled to bring her around to the podcast today. So hello, Siri, great to have you. And Sarah.
Marathon Training Academy
A highlight from Its a Marathon, Not a Sprint
"Getting ready to run a marathon tomorrow. I'll tell you all about it on an upcoming episode that is, if I survive it, I've been over here in Europe for a couple weeks, just kind of cavorting around seeing a lot of cool stuff. I've been to a lot of museums and castles and historical places, which I really enjoy. Speaking of history, we have a conversation with a medieval scholar and historian today, and she's author of the book. It's a marathon, not a sprint. My road to the marathon and the PhD. Vanessa Cochran is actually a listener to the podcast. She sent us her book and it weaves together two stories of her life, trained for a first marathon and subsequent marathons and also this long arduous process of earning a PhD in medieval studies. So I love education and I'm always fascinated by those people who undertake a PhD process also love history. So it was fun to talk to Vanessa and ask her some questions about what it's like to get a PhD, how her marathon training helped her with that. And also some questions about the Middle Ages. Vanessa is currently an advising dean and adjunct Professor of history at Georgetown university in Washington, D.C., where she lives with her husband and her daughter. She's run 7 marathons, including the Boston Marathon, and she's done a ton of other shorter distance races. Here's our conversation with Vanessa corcoran. Now that I'm well on my own on my way well my way all right, we're on the podcast now with doctor Vanessa corcoran, author of the book, it's a marathon, not a sprint. Vanessa, thanks for joining us on the MTA podcast. Thanks for having me. I've always enjoyed listening to this podcast. So you actually ran your first marathon and started training for your first marathon before we started the podcast. Maybe even before Angie ran her first marathon. Yeah, she did. 2009. Yeah, 2009. All right, so I guess we were on the same trajectory because I was 2008, so. Angie, when did you finish your PhD? TBD. So yeah, we like to jump off and ask people how they got started as a runner. So kind of take us back on how you got going in this crazy world of running. Sure. So to people that knew me growing up, it's very surprising that I became a runner because I was not an athlete. I was really into music and doing the plays. Going into middle school, we were told we had to sign up to at least try a false sport, either soccer or cross country, and I had done like third grade soccer and hated it, and with duck when the ball flew in my direction and I'll do country and I came home with the letter and my parents were like not sure how to respond because I just didn't run and my mom likes to tease me, but we would go shopping at the mall and it's you go down one way and I would ask her if she could like pick me up on the other end of the ball instead of walking all the way back. So but I actually really liked cross country because it felt such like a team sport and an individual sport. And so I thought it was really fun and I always liked running into the Woods because I was a slow starter. I still let me slow starter so I would a lot of times with cross country races go in pretty much at the very end of the pack and then it was like a game like okay now I could pass people and come out of the Woods. But that was really just for middle school and then with the timing of when cross country was and high school plays were I had a pick and I picked the plays. So then it really was just something I would maybe do sometimes, but really through college I would get into running as new semester new good habits and then it would fall off. But when I moved to Washington D.C. in 2008 to start graduate school, I really wanted a fresh start in so many respects and I thought this is the time to try this running thing and this could be my way to learn my way around a new city. So I got into it. I made a friend who was also new to the area and we would go for four or 5 mile runs on Saturday mornings, which felt so long at that point, but he was a researcher and a wet lab and we would just have these really great conversations and you know when you're running, you dream big about all sorts of things. And so he said, well, you know, we should do a marathon. Why not? We would just sort of talk about it every few weeks. And then in October, he sent me an email one morning saying, we've talked about this long enough. We should make the commitment. At that point, we had only run 6 miles, which now looking back, that was a pretty big goal to say, okay, and in 5 months we're going to do a marathon. But I responded back to him immediately and said, yeah, let's do it. And so then we just slowly started building up mileage and it just all of a sudden came into my identity as who I was. So now when people introduce me to somebody, you know, this is Vanessa she's a runner. And that's reason was really when it all happened and it got more comfortable finding my way around D.C.
Another Mother Runner
A highlight from Running for a Charity
"Welcome to another mother runner. This is Sarah Bowen Shea, I'm joined today by Ellison west. Hello Ellison. Hey, Sarah. It's good to hear your voice. Ditto. Yes, yes, but we have been having a lot of email back and forth and texts about because we have to talk books for summer reading podcast. So excited. I know it's airing on June 30th, which in a way seems like the day after tomorrow and in other ways, I hope is a long way off because by then my kids will be all my kids will be graduates of high schools. Oh my gosh. Oh my gosh. I'm sorry. I know, you know, I understand that it was 18 years ago when you were trending around very pregnant with twins, but still. Well, I mean, you go back before then. I remember you were so dear to me when I was going through infertility. And we had that big setback with getting us. I think it was a cyst. And you left some of my favorite fragrance, a moisturizer. I love the fragrance Kai, and you got me body lotion of that. That was very sweet. And I never want to use all of it because it was so dear to me. So finally, I'm like, okay, it's like brown and I'm not sure there's a fragrance left, but gosh, that was awful, sweetie to do that. Yeah. Yeah, well, we've also gathered like pack in a lot of reading from. We sure do. We sure do, so I hope the time does not fly by. Exactly. Exactly. Oh my gosh, have you started Anne patch? It's Tom Lake yet? No, I have not because I'm sort of like, you know, saving that, savoring it, although every time I walk past it, I'm like, you know, because I have you. I have an oh my goodness, it. Hook line and sinker from the first chapter. That hook is set in my mouth and I am just on the line for this one. It is so good. Fantastic. Good. Good. Go ahead. So yes, so I hear that you are getting back into running and helping some other folks. Well, yeah, don't jinx me because I'm sort of at the point where you were, I think, several months ago, I'm walk running at this point, but I opened my big males when a couple of my friends who were both in their early 50s said, oh, you know, we really want to run the Cooper river bridge run, which is, as it sounds, a run over the Cooper river bridge down in Charleston that has turned into a massive event. I think it's one of the top ten biggest races in the country. Yeah. So neither of them have ever run a ten K, they've run 5 ks. And I said, oh, you guys should do it. Blah, blah, blah. And then they pinned me down and said, well, we'll only do it if you'll train us for it. And so what I'm thinking is there's training and then there's racing. But I have a sneaky suspicion. I'm not going to get off that easy. But thankfully, it's not until April 2024. Like I said, when you told me that it's in April, I could feel my brain fritzing. I'm like, wait, wait, is it April over? Yeah. Thank you. Yeah, thank you. I mean, I'm just like, okay, that's 11 months. And I'm thinking, when can I get like, because right now I'm doing like, you know, run for two minutes walk for three to four, run for two minutes. And as you know, coming back from something is, you know, at certain times, just remind me what you're coming back from. I'm coming back from double pneumonia followed a couple of months later by COVID. And I thought it was not an injury, but an illness. No, no. And the thing is, I got over COVID back in October, but I mean, I couldn't run. I could walk for several months after there for more than just around the block and everything. So it was, oh my gosh. It was ridiculous. And I didn't have a bad case. I was very fortunate. Wow. But I just, and I've talked to other people that are the same way. I've got a friend right now, in fact, one of the gals that wants to run Cooper river, and she said that it took her a full three months before she could really do a workout and feel like, okay, she wasn't going to die. Yeah. Wow. Yeah. Wow. Wow, just this morning on my run. I was mulling over podcast topics. And I thought that maybe there's something to like, how did the pandemic change your running? Yes. And so that it would be coming at it one person might be from how long it took them from an illness health recovery standpoint. But also, are there some people who were really avid racers before and they still haven't gotten back into it or they missed races so much and they rarely race beforehand that now all they want to do is run races. Right. I just think times of trauma test people in different ways. Right. And there were people that started running and got hooked. Because they were at home and they just thought, you know, okay, I got to get out of the house. And started that way. So yeah, I think that's an idea. Oh, good. Good. Good. And now that I've said it on the podcast, because honestly, when I got back, I was like, oh, I need to write that down somewhere. That would involve finding a piece of paper. Like this all forget it in another 5 years.
20 Minute Fitness
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
Ali on the Run Show
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
The Stronger Revolution
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
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
Another Mother Runner
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
Marathon Training Academy
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
Another Mother Runner
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
Ali on the Run Show
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.
Another Mother Runner
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
Ben Greenfield Fitness
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
The Running for Real Podcast
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.
Ali on the Run Show
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
Ben Greenfield Fitness
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.
Another Mother Runner
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.
Ali on the Run Show
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
How to Break Through a Plateau: Changing the Tempo
"We're gonna go over ten different ways to potentially breakthrough plateau. Yes before we because we listen and we know this so before we go into this. Do you guys Perfer to do one of these things at a time or will you pair them and if you do pare them. Let's save that for afterwards on your favorite ones to pair together. Yeah that's a great question and it depends how hard and how long have plateaued great question. Absolutely all right. So what's the first one. I one is depends. This one is by the way. These are no real particular order but this first one is often one that nobody even considers don't even think about changing the tempo of the repetitions. My favorite teach. This is one of my favorites to change. Because it's easy. It's like i don't have to do anything else. Except slow my reps down or speed them up like just change the tempo and be consistent with that change in your workout and it usually is enough to get me moving forward again. Well you can really late change the entire adaptation process by just this one factor. I mean like to be able to stimulate fast twitch muscle fibers to have that kind of response. It's a completely different response. The and different signal. You're sending your body just by you know increasing the speed of which you lift or you know the the way that you're the intention of of what you're doing with the exercise Will will tell the body something completely different so Tempa or to slow it down. Obviously is going to tell the body come a completely different thing.