Run The Day

We did it. We signed up for a full, 26.2 marathon.  Join us in this episode as we chat through the feelings and thoughts experienced after we finally clicked that “register” button and updated our watches with four months of training workouts.  What sets your soul on fire? We'll open up about the dreams closest to our hearts inspiring us to commit to training for these 26.2 miles.  What is the best advice for first-time marathoners? Well, thanks to YOU who shared with us, we are sharing the tips and tricks with everyone listening to this episode.  For the days when getting out of bed feels impossible, what tactics or “motivational tools” will be used?  Have you ever done a workout and felt intimidated before starting? We'll admit to a few that are scaring us a bit.  True or False? What is  a rumor or myth about the Marathon that causes some concern?    What lesson learned will be carried into this new season of training for our first marathon?   

Signing up for a race is a huge factor in how we stay disciplined to exercise daily. However, after completing a half marathon and taking a well-deserved break, Tay faces the common struggle of maintaining motivation without a race on the horizon. Join in today's episode as we explore the question:  What motivates us, or better yet, what keeps us disciplined to consistently incorporate movement in our daily routine? Especially if we aren't focused on a performance (or running) goal?  What motivates you to get up out of bed? What if you feel you don't have any time?  Trust us, we get it.  That's why in today's episode you'll get inspiration to…. Create a SMART goal that isn't necessarily athletic performance based.  Make exercise actually fun - bringing your social life and movement practice together.   You'll get insight into…. The two different options you have (yes, there are two different options to fit in movement in your routine and one of them actually causes very little disturbance to your current schedule!)  How working out can be something you actually look forward to (and how to make it EASY!) Plus, fitness app recommendations.  We'll also answer two listener questions… Addressing a common concern – recurring injuries when starting running.  Balancing the holidays and exercising.  Let's stay encouraged to focus on goals beyond performance, feel stronger, be healthier and happier. Remember, we GET to move out bodies. It is a blessing.  We want to hear from YOU on how you incorporate movement your routine. Let us know below!

As the air starts to crisp and trees turn bright orange and deep red, you'll notice that more and more runners are excited to lace up and step out their front door. As their sneakers crunch the leaves in their path, they embrace the fresh air with a deep breath - it is finally the perfect temp.  But be careful… if you blink - you might just miss it. The beautiful autumn racing season and local Turkey trots, turn quickly into dark mornings, quiet evenings, slush-filled sneakers, red noses, and a slight decline in motivation.  But don't panic just yet! Today we answer a listener's question: Could you offer tips for embracing outdoor running as the temperatures start to drop?  Rafe and Tay are here today to share their favorite tips and tricks on cold weather running - so we can still ENJOY and embrace running through the cold weather. We also share a story of mistakes we've made so you can learn from us - you're welcome :)  We promise that running can still be enjoyable, it can still be your outlet and you can still work toward your goals, all through the cold weather. 

Exactly 1 year ago, we crossed a finish line completing a distance that we never thought we could.  This past weekend, we ran our third ever half marathon race and improved our times by 6 and 11 mins. Let's just say, this race was a totally different experience. That's why in today's episode, we open up and chat about… Race Day Mantras: Planned and Unexpected.  Picking Up the Pace: The actions to take when you realize you're off goal-pace.  Fueling Strategies: What worked and what didn't?  Source of Energy: How to cheer yourself on.  Race Day Photos: Rafe has an embarrassing story to share. Yes, we'll share the photos once they're live.   Race Day Travel Logistics: We made mistakes that you need to learn from, trust us.  Question & Answers What's Next for Rafe and Tay? 

Tay and Rafe here. We've been running together for a decade. Yes, 10 years of running. Isn't that crazy? Today, we answer the following questions: Why do we like running with one another?  Why don't we like running with one another? How do you get your significant other into the sport of running? Are we all capable of being people who love running?  How do you get your partner involved when you're training for a marathon? When training together for a race, what should your goals be? As you may already know, we love running. We love motivating one another. We love crushing goals together. We love being one another's support system. We love learning that our bodies and minds are stronger when we're getting out there. Truthfully, running is an ingredient in the secret sauce of our relationship.  So from our comfy couch, to your ears, we hope this episode is helpful!

Oh to be a young athlete again. I guess we're now the elders? The advice givers? Whatever you want to call us, we're okay with that. A young athlete's mind is…innocent. That mind hasn't seen “the world” yet. So what did we want to do? We wanted to share everything we would tell our younger selves if given a trip in the Delorean. If you're a current high school or college athlete then you're going to love this. If you know a current high or college athlete, you're going to want to send them this. If you were a high school or college athlete, then you're going to want this trip down memory lane.

Our time spent not actively running, can be the most important part of our running journey. When first starting to get into the sport, we tend to focus all our attention on the miles and the pace. What we don't always think about, what are we doing when we aren't on our feet?  Join us as we dive into the often-overlooked, yet crucial parts of our running experience.  Have you ever experienced burnout or injury? We kick off the episode by diving into how and why strength training can help get us from the starting line to the finish line. We also question which decisions we make throughout the day help our bodies focus on recovering at night. We even admit to the (somewhat embarrassing) accessories we like to use to get a better night's sleep! It may not be easy, but if you are interested in getting better at running, sleep may be your new best friend.  Also, we've always wanted superpowers - who hasn't?  So, we did some research.  It's amazing that research shows certain foods can offer various benefits such as help fight inflammation, reduce muscle soreness, boost your immune system and stamina, improve blood flow, and more!!  We wrap up this episode with two ways to get better at running, that don't have to do with gear or nutrition - the importance of being a good teammate to yourself, our mantra “See it, Be it” , and involving yourself with the sport of running.  Stay tuned for our Q&A - this week, we chat mobility, flexibility, apps and routines. 

In this episode, we are not only talking about WHY what you do in the morning has a significant impact on the rest of your day, but we're here to share our five favorite ways on HOW to run your morning, so the rest of the day doesn't run you.  Now, whether you just rolled your eyes because you already know you are not a morning person, or perhaps there was just the slightest glimmer of curiosity, you'll want to listen to this episode. Because what you might not know, is that there is actual science behind routines and the morning sunlight.  That's right.  And based on our own experience, if you truly want to own your day, you must first own the night before, try our favorite tips and tricks, and learn how to create your own energy before it is given to others. Trust us when we say that we are advocates of the morning for a good reason and after this episode, we think you will be too. 

It took us six years to figure out how to fill the void. We didn't have a guide on handling the emotions that follow when your chapter as a student athlete comes to an end. After many trials and errors, we've figured it out and are ready to share what we've learned with you, our friends.  Whether your athletic career came to a peaceful end, or it was abruptly taken from you, feeling a mix of emotions is normal. When your time as a high school or college athlete ends, you might feel proud, sad, or miss the sense of belonging, structure, identity, and physical activity. In this episode, we bring you along our six-year journey of coping with the void that being a former student athlete leaves - and guess what? We've learned that regardless of what sport you did, it leaves different empty spaces that need filling. Join us, your friends, as we break down these empty spaces you might be feeling and how to fill them! We dive into ideas and resources to help you get back to feeling passionate again. Here's a hint: no matter your former sport, we've found that RUNNING can help piece things back together again! As always, we believe in you! Let's go Run the day! 

TLDR: We read three books, so you don't have to. Now, we are sharing the top three lessons from each and how they can change the way YOU run and run YOUR day. From David Goggins' journey of turning trauma into triumph, to the mind-expanding tactics of 'The Untethered Soul,' and James Clear's recipe for conquering each day with 'Atomic Habits,' we've got your mental fuel covered. 

You did it! You signed up for a race - congrats!!! The first step is always the hardest part, and you did it :) We kick off this episode discussing why signing up for a race is more than just crossing the finish line – it's a pathway to purpose and consistency. We'll surprise you with an unconventional start: taking a pause. It's not just about where to begin; it's about how we begin. We open up about the secret power of writing your own narrative behind your personal goals.  Ever wondered what truly makes a training plan effective? Hint: It doesn't have to do with the mileage. We weigh the pros and cons of various apps, training plans, and options so you can make an informed decision based on our first hand experiences. We'll give you the inside scoop for selecting the right gear for your race - all ensuring you're setting yourself up for a fulfilling running experience.  Our Q&A segment addresses your burning questions, covering topics like balancing weight training and running, debunking the myth that your runner status hinges on marathon distances, and exploring our favorite running shoes.

Welcome to "Run The Day with Rafe and Tay," our second episode! Join us as we discover the transformative power of running as we bridge the gap between seasoned marathoners and “weekend warriors”. Today, we're answering a personal question: "What mistakes have we made with running?" Yes - we are guilty of many mistakes. So, we decided to open up to you, our friends, and admit to what we've learned, share beneficial advice beyond running, and tell you a personal story that we've never shared before. Whether you are new to lacing up your sneakers, or a seasoned runner, you might find out that you are ALSO guilty of these mistakes but had NO idea…. or, you might think we are just crazy and relieved to hear that we've already tried it, so now you don't have to. 

Welcome to "Run The Day with Rafe and Tay," our first episode! Join us as we discover the transformative power of running as we bridge the gap between seasoned marathoners and “weekend warriors”. Today, we're diving into the burning question: "How to start running?" It must have caught your eye too – the passion, the sacrifice, the constant encouragement to join in the running movement. But how do you take that first step? Join us as we share our own mistakes, reveal proven strategies, and help you start a healthy relationship with running.  From overcoming the battle of trading your cozy bed for running shoes to unlocking the therapeutic benefits and discovering purpose in every stride - we have the answers that will make you want to hit the road ASAP!  Whether you're a seasoned runner seeking fresh inspiration or a curious soul drawn to the hype, this episode is for you. Together, let's embrace the endorphins, shatter self-doubt, and conquer the day as we Run The Day with Rafe and Tay! Hit that play button and let's run towards a better version of ourselves together - one step at a time! Follow along with us on Instagram ⁠@runthedaypodcast⁠  and YouTube   Submit your RUN THE DAY SHOUTOUT ⁠here⁠. Submit your QUESTIONS here - No question is silly. Questions are the fuel to our podcast episode topics. You can submit your name or write anonymously!  0:24 Welcome!  1:00 How we started our running journey.  3:04 Our relationship with running, today.  4:29 Strategies to pick your WHY.  6:32 Our personal WHY.  7:40 That little voice in your head.  10:29 Self-care is NOT selfish.  11:24 The little habits that give you confidence for the rest of your day.  12:47 The truth is, we rarely ever "feel" like going for a run.  13:20 How to get to the starting line.  17:04 Wait, so WHO is that voice in your head?  18:03 How to increase your odds of actually going for a run.  18:59 Rafe's hack to get out of bed EVERY morning.  19:40 What to prepare the night before your run.  20:46 The one thing we do to stay disciplined when our motivation is lacking.  24:02 The benefits of immersing yourself in the sport.  27:37:00 Use these tricks to overcome nerves when joining a run club / run group.  29:05 The embarrassing mistake WE made when we first joined a run club / run group. 31:49 This is why running is a great sport. 32:13 Rafe's Rant for today's episode.  32:57 Tay's Tip for today's episode.  33:33 We'd like to ask for two favors. --- Send in a voice message: https://podcasters.spotify.com/pod/show/run-the-day-podcast/message