Mojo for Running

The month of December tests our running training more than any other as holiday events too often steal running hours. Our already hectic schedules get still busier, increasing stress levels, meaning we need run therapy more than ever, but ironically, that's the last thing on many people's mind. The Mojo for Running December Challenge will provide accountability and motivation to help you maintain running fitness during this month, setting you for success in 2022.

Let's go back to the basics of how to move when you run, head to toe, from where to look, to the nuances of effective arm technique, what not to do and physical cues to help with practicing good running form. While everyone's form will be unique, based on their body, minor adjustments will still pay off with greater comfort, improved endurance, greater speed, and fewer running injuries, all good reasons to focus on running form during every mile of every run. The goal is to practice the running form that's easiest on the body, the most efficient form, a movement that is light and fluid. Since practice makes permanent, it's not enough to do form drills and then let it go or to practice form, occasionally. Every runner needs to think about form and make practicing the elements of good running form a daily ritual.  Two prior episodes referred to: MFR 77:  How to Run Hills, Part 1, Uphill MFR 78:  How to Run Hills, Part 2, Downhill This episode includes a reminder for listeners to enter the Gasparilla Distance Classic's Name the Parrot contest. Enter here. Mojo for Running shirts here. Register for Deb's race, the gnome-themed Run Tampa Tinsel Run, December 11th, here. Check out the medal and shirt art.  

Any runner or group of runners, of any level, can make up a fartlek workout on the fly, or pull out one of the traditional, time-tested fartlek workouts. Fartleks are especially good for injecting a bit of speed work into an easy or long-ish run during the basebuilding phase when it's best to avoid more structured, specific track workouts, saving them for later in the cycle when the speedwork needs to be more specific, more race oriented. This matters because from a psychological perspective, runners will benefit from more carefree, less structured running, fun running, but they still don't want to lose their edge by foregoing all speed work. Enter, fartleks, the perfect means of holding onto speed without going to a track. RunGasparilla.com/name-the-parrot-contest Run Tampa Tinsel Run Gear/equipment mentioned: Gymboss (wearable interval timer) Simple Interval Timer (iphone app)

Running success hinges on preparation. Crossing the finish line is the easy part, a celebration, the apex of all the training that prepared you to be there, the celebration of a well executed running training plan. The longer you run, the more races you train for, the more you'll appreciate the importance of a good training schedule, one that keeps you healthy while preparing you for your goal race. This episode explains the variables you'll see as you study your options along with guidance to help you evaluate their quality and assess whether they're right for you.

The almighty taper is a thing of beauty. Most experienced runners, and certainly any runner who's trained with a coach, knows about this masterpiece of training theory. No amount or type of training, no training regimen, however well executed, will fulfill its potential unless it ends with the appropriate taper period. If you're not familiar with the idea of tapering for a goal race, this episode will convince you never to omit this from another training cycle. If you are familiar with tapering, it will be a reminder and refresher of all that is required for the optimal taper.

One of the main attractions of running is the sheer simplicity of it. Running requires one thing, a pair of shoes - well, two things.  That simplicity is a thing of beauty, but to take it to any level beyond basic fitness, or just to make it more interesting, knowing and applying some basic training guidelines will be of great benefit. Many people, at least early on in their running career, run the same number of miles every day. Nothing wrong with that if extremely gradual improvement is the goal, and if it doesn't get too boring, but learning a few simple time-proven running training principles will make running a fascinating hobby as the runner has the ability and knowledge to plan weeks and months of training, evaluate how that training impacted their performance, and make adjustments. All this, and the variety in type and duration of workouts always adds to enjoyment of the sport. For a deeper dive into periodization, specifically, micro and macro cycles, check out Episodes 134 and 135 of this podcast. Go to Patreon to pledge as little as $1 per episode. Support with one-time contribution, here. Follow me @mojoforrunning on Instagram and @runtampa on Instagram.

What a treadmill lacks in the way of the scenery and fresh air of an outdoor run, it makes up for in convenience and other benefits. Yes, there are reasons why anyone might do well to train on a treadmill at times.  From offering a softer surface than any street to providing a safe option when traveling, treadmills are a great option for any runner of any level, and while some describe them as dreadfully boring, calling them 'dreadmills,' an attitude check and a bit of creativity can banish that problem. Discover the benefits of treadmill running, treadmill workouts and a variety of tricks to make running inside entertaining.

I'm always looking for new ways to improve my fitness and enhance my running training, and one of my favorite is the mini trampoline, also known as a rebounder, which I use for 'rebounder running,' running in place on the rebounder. It is an affordable, relatively small piece of equipment, making it a great alternative to a treadmill and a good way to add miles while at home by running in place on it. Because it maximizes the plyometric element of running, a mile on a rebounder probably has greater impact on running conditioning while being, in fact, a much lower impact exercise, and so, easier on the joints. While running, when done correctly, doesn't ruin one's knees, for most runners, there is a point at which adding more miles would likely cause trouble, but like pool running, this is a gentler movement, from that standpoint.

Coach Deb Voiles announces topics for many upcoming episodes and shares the topics for the next dozen, expanding on an episode that will highlight the national problem of runners being locked out of 'public' school tracks. She asks listeners to weigh in about the situation where they live. Deb then provides an overview of other topics, such as running form, running cadence, the Alter G treadmill, electrolytes, and more, asking that you use the new record button on the Mojo for Running website to send your questions, and last, she promises to be consistent. As you work to get back to consistent running training, she commits to consistent podcast episode production to support you in returning to running at pre pandemic levels, or better yet, taking your running to new levels beyond past achievements.

Running trails requires different technical running skills, a different outlook, and different equipment, but it is so beyond worth it, and if that's not enough, your on-road running will greatly improve. Why? Because running on off road trails demands more work and more finesse. Your muscles work more and differently. You'll feel it the next day, that good feeling that you are getting fitter in a new way. You won't question whether it will pay off. You'll be confident that it will. In this episode, I break down everything you need to know, from running technique to gear and how to not get lost.

On and off-road miles are not equal. Off-road miles make you a better runner, make you more fit, and make you more sane. A mile in the woods holds greater value than any on-road mile. Running in the wild, produces startling results. It improves strength by engaging more muscles, especially the small muscles in the feet. It increases agility as each step is placed, avoiding roots or water or slippery spots, and it enhances proprioception as each step varies from the last, forcing constant split second communication between brain and muscles. All this makes better runners. All this will translate into faster running and better form when running and racing on roads, but there is so much more. At least as important as all the above is the mental pleasure of being out in the woods; it's truly run therapy, and there was never a time when it was more needed than right now. Today, I launched the Gnome Fest 250 Challenge.   

Optimize your running training by properly applying the hard easy principle.  You must keep your easy runs easy and your hard runs hard to get the desired training effect. Most runners are driven to check their watch, worried about their pace being too slow, even when it's an 'easy' run day, and this prevents much-needed, injury-preventing recovery.  In this episode, I explain the appropriate time differential between hard and easy runs and provide suggestions for how to avoid running too fast at the wrong time. Don't forget to subscribe.

Wow! I would never have guessed I’d be doing a podcast on this topic, but here I am. This is not normal, nowhere near normal, not by ay stretch of the imagination. We are all living through this, one day at a time, finding our way, figuring out how to cope. We have no other […] The post MFR 144: Running During a Pandemic appeared first on Mojo for Running.

It’s that time again, time to carefully consider what we should do in 2020 to take our running and our lives to the next level. Since the options for running resolutions are almost infinite, I thought I’d provide some insight into the advantages of some types of resolutions and the pitfalls of others. In this […] The post MFR 143: Sensible Running Resolutions for 2020 appeared first on Mojo for Running.

No time of the year challenges your commitment to running more than the holidays, the weeks between Thanksgiving and the new year. For that reason, I thought I’d share some my perspective in the hope that it will motivate you to stay the course. You, of course, may not run ‘all the miles,’ and I […] The post MFR 142: The Challenge of the Holidays and a Challenge for the Holidays appeared first on Mojo for Running.

Whether you are new to running or you’ve been running for years, there will be times when you stop running weeks or even months. Matybe you have a health issue, and maybe you had an injury. My runners miss long periods, sometimes, maybe due to caring for elderly parents, maybe due their own medical problems, […] The post MFR 141: Returning from a Break appeared first on Mojo for Running.

Recently, Hubby and I actually went to a theater, which we hadn’t done in over a year, to see the movie, Brittany Runs a Marathon. In this episode I discuss that film, and, knowing that it will inspire many, that leads to the topic of running goals and running your first marathon. No worries, I […] The post MFR 140: My Thoughts on the ‘Brittany’ Movie, Running Goals, and Your First Marathon appeared first on Mojo for Running.

Even before you were a runner, you had probably heard the oft repeated line, “Running is 90% mental.” I don’t think I’ve ever heard any long-time runner argue against this, because you realize pretty quickly that this is true. iF your mind wills it, if your heart is in it, if you have the necessary […] The post MFR 139: The Mental Side of Running appeared first on Mojo for Running.

How is your running base coming along? This is one of the most critical considerations for any runner’s success, but in my experience, the great majority of recreational runners ignore it. With this episode of the Mojo for Running Podcast, I hope to raise awareness to motivate every listener to give this area of their […] The post MFR 138: Base Miles appeared first on Mojo for Running.

Boston. That word inspires emotion in every runner, as it does with me. I’ve always been a word person, which is just part of the reason I was an English teacher for 15 years. I think about words. Those six letters move me. They have for years but much more, now. Six letters that, to […] The post MFR 137: Boston appeared first on Mojo for Running.

If you just do one exercise for your core, this should be it. Planks have many benefits for runners. In this episode, I explain the various ways of modifying the standard plank for even more benefit.  Adding this exercise to your cross training, will, I guarantee, impact your running performance and go a long way […] The post MFR 136: Three Reasons to do a Plank Every Day appeared first on Mojo for Running.

I know very few runners not focused on getting better, improving their running performance, scoring PR’s, but sometimes there are ways to improve, even quite basic ways, that never become common knowledge to non-elite runners, certainly not common knowledge to people who aren’t working with a coach. One of the most basic concepts is periodization, […] The post MFR 135: How to Crush Your Goal Race With Microcycles appeared first on Mojo for Running.

Most runners run because they know it keeps them fit and because it’s a great hobby. For some, it’s mainly the camaraderie. Others are attracted by the endorphin rush, but virtually all runners also want to get faster.  Is that you? Even if you only do the occasional race, you may want to keep improving, […] The post MFR 134: How to Optimize Performance with Periodization appeared first on Mojo for Running.

The topic of Episode #132 was dreadful runs. This is a followup that, I hope, will always help you put those runs in perspective. But more than that, it shows you what can happen later in your running career. No matter where you are, now, in your running journey. You can still set lofty running […] The post MFR 133: From Brutal to Boston appeared first on Mojo for Running.

If you have never had a bad run, then you haven’t been running long.  Truth. Every runner of every level has bad runs now and then. Now if you have them often, that is, of course, a problem, but as a rule, if you haven’t had a lousy run in a while, I’d say you […] The post MFR 132: Explaining Dreadful Runs appeared first on Mojo for Running.

One of the things I appreciate most about running is that it’s such a simple sport. You can do it anywhere, and the only equipment you need is a pair of shoes.  That said, everybody loves running gear and most of the runners I know love gadgets as well. So, since it’s the holiday season, […] The post MFR 131: Gifts for Runners appeared first on Mojo for Running.

Of the 52 weeks in every year, most runners find the ones between Thanksgiving and New Year’s to be the most challenging from a running perspective. There are just too many things competing for your precious time. I get that. In this episode, I help you with putting it in perspective and managing to do […] The post MFR 130: Running Through the Holidays appeared first on Mojo for Running.

Not all electrolyte replacement products are the same, not even close.  Jen has been running a while, but she hasn’t ever trained for marathons. Now, she’s often running for two hours, and she’s finding that she really starts to feel fatigued. She assumes it’s that she’s not eating correctly or that her training hasn’t been […] The post MFR 129: Electrolytes Part 2 appeared first on Mojo for Running.

Have you ever had a dreadful race but were unable to put your finger on the cause? Of course, there could be many causes, but one of the first places to look is at your electrolyte replacement regimen. What? You don’t have an electrolyte plan? Well, that’s okay if you’re not running farther than 90 […] The post MFR 128: Electrolytes appeared first on Mojo for Running.

Have you ever been in the predicament of not knowing how to compensate for a day when you ended up missing the training on your schedule? Have you ever planned our own training schedule but wondered if the way you were doing it was optimal? Whether a new runner or a runner with years of […] The post MFR 127: Training Fundamentals appeared first on Mojo for Running.

Yes, I’m back. I know, you probably thought you’d never hear another episode, but surprise, I’ve just finished three, and I have plans for at least another nine. After the main topic of this podcast, the documentary film I helped to make, I’ll explain more about the future of this podcast. It’s in your hands. […] The post MFR 126: Running Documentary The Human Race and Much More appeared first on Mojo for Running.

At any given time, a percentage of runners will be suffering from a not so uncommon running malady, loss of their running mojo, the state of being without motivation, of feeling more like sitting than running. This is serious but not uncommon. I’ll tell you this:  As a longtime coach, I’ve seen this many times. […] The post MFR 125: When You Lose Your Mojo appeared first on Mojo for Running.

Unless you live in a very remote area, you likely can choose from several half marathon options every month because with every passing year, we see more halves, and that’s not surprising because they are, I think the ideal race distance. In this episode, I explain all the reasons why this race distance continues to […] The post MFR 124: Half Marathon Magic appeared first on Mojo for Running.

This episode is about knee surgery for runners, the considerations, topics for thought. It will not tell you when you need surgery. I’m not a doctor. It doesn’t bash knee surgery, not at all, but it is food for thought, things to consider, if knee surgery may be in your future, or if a medical […] The post MFR 123: Thoughts on Knee Surgery appeared first on Mojo for Running.

If you haven’t run off road – or on trails – I hope this episode will convince you to give it a try. I explain the many of excellent reasons why you should run trails, and I explain how to get started. I’ve said it many times, I live an hour from Disney World and […] The post MFR 122: Run Off Road and On the Trails appeared first on Mojo for Running.

Most runners want to get faster. Not everyone can afford to hire a coach, and not everyone has time to train for a marathon, but most runners hope to set new PR’s on a regular basis. This is absolutely possible, but you need to know how to direct your time. Most people have full-time jobs. […] The post MFR 121: Three Key changes to Help You Run Faster appeared first on Mojo for Running.

It’s the little things that often have the greatest impact, and so it is with the concept of focusing on the fact that when running, you are always, 100 percent of the time, putting the full weight of your body on just one foot or the other. Oddly, you don’t hear much about this, and […] The post MFR 120: One Foot at a Time appeared first on Mojo for Running.

We all think of ourselves as intelligent runners, of course, but even the most experienced, veteran runners sometimes lose sight of the wise and effective path to their goals. Why does this happen? I think because we get caught up in the here and now, the ‘today,’ instead of keeping our eyes on the long […] The post MFR 119: Five Pillars of Intelligent Running appeared first on Mojo for Running.

If, where you live, it gets cold in the winter – and I mean cold – then you’re probably just coming into the time of year when you need to make accommodations to be able to run outside, safely and comfortably. No matter how cold it gets, in most cases, if you’re healthy, you can […] The post MFR 118: What to Wear for Running in Cold Weather appeared first on Mojo for Running.

No matter who you are and no matter how long you’ve been running, you have days when you need a reason to get out and run, a reason beyond the fact that you are a runner, you believe in running, you love to run and you know you shoud run. You can know and understand […] The post MFR 117: Accountability Hacks appeared first on Mojo for Running.

If you’re running a 5k on up to a half marathon, hydration matters, but it’s not terribly tricky. The focus should be on making sure you consume enough fluids to prevent dehydration,but if you’re out there for several hours – or a lot more – you need to be even more concerned about avoiding over […] The post MFR 116: Hydration for Long Runs and The Goldilocks Principle appeared first on Mojo for Running.

The Revel Big Cottonwood race weekend was an adventure I won’t soon forget. Well, who am I kidding, I’ll never forget it. Every destination race is unique, and this one, especially so, because it was mostly downhill and because it was the most beautiful race course I’ve had the good fortune to run, postcard scenes […] The post MFR 115: Big Cottonwood Marathon Race Weekend appeared first on Mojo for Running.

Whether you’ve travelled to Podunk or New York City, on a plane or in a car, with four friends or 24, you know that a destination race is the bomb; you know how much fun that can be. If you haven’t travelled to do an out-of-town race with friends, you really, really should. Look at […] The post MFR 114: Destination Races appeared first on Mojo for Running.

It’s Saturday morning. Katie, your daughter, has a soccer game at 9:00, and your husband has to work. That means you’ll have your 9 year old son, Patrick, with you. You’ve got 8 miles on your schedule, but how will you manage it? Then you think, “I wonder if I could get Patrick to ride […] The post MFR 113: Running Families appeared first on Mojo for Running.

When you look outside and see that it’s raining, do you reluctantly move on to the next thing on your ‘to do’ list? Do you cheer because now you have an excuse not to run? Do you head for the gym and the dreadmill? Or do you put your shoes on and smile? Rain provides the […] The post MFR 112: Running in the Rain appeared first on Mojo for Running.

This is the fourth in a series of podcasts about cross-training. If you haven’t already done so, please check out MFR 108, Cross-Training Basics, MFR 109, Swimming as Cross-Training for Runners and MFR 110, Cycling as Cross-Training for Running. You may count your steps every day if you have a fitness tracker, but have you ever […] The post MFR 111: Stair-Climbing as Cross-Training for Runners appeared first on Mojo for Running.

Cycling is ideal cross-training for running. Like swimming, it fits into the category of cardio cross-training, but what is unique to biking is that it trains you to move your legs in the perfect pattern for running. No other form of cross-training has this effect, and that’s just one reason I think every running should […] The post MFR 110: Cycling as Cross-Training appeared first on Mojo for Running.

Related article: Cross-Training Basics Episode 108 was an overview of cross-training for runners. In that episode, I grouped all cross-training into three categories. In this and the next episode, we’ll look at the two most popular forms from the cardio category of cross-training for runners, swimming, in this episode, and biking will be Episode 110. […] The post MFR 109: Swimming as Cross-Training for Running appeared first on Mojo for Running.

Related article: 8 Reasons to Cross-Train Do you cross-train? And if you do, do you have a plan? Do you think about how each type of cross training impacts your running? Do you think of any exercise other than running as cross-training? In this episode, I break down all cross training into three categories, which […] The post MFR 108: Cross-Training Basics appeared first on Mojo for Running.

One of my favorite quotes is the simple cliche, “Everything is relative.” I express it often because it has such a profound effect on virtually everything, and remembering it, keeping it in mind, has the potential to massively impact our perspective on everything from miles we run to all the rest of our lives. Runners […] The post MFR 107: Reality Check, or a More Objective Perspective on the Miles You Run appeared first on Mojo for Running.

During the weeks before my most recent marathon, I tried two changes to my usual pre-race regimen: Drinking tart cherry juice Soaking in epsom salts Neither was a far out, weird new idea. On the contrary, both were supported by solid research, particularly the cherry juice; however, I’ll add that there were also articles on […] The post MFR 106: The One-Two Punch of Tart Cherry Juice and Epsom Salt Baths appeared first on Mojo for Running.