RUNfit 365 Podcast: Running | Marathon | Healthy Lifestyle

In episode 37 we discuss the basics of running, never look back and finish strong! Highlights from the Women's 10K World Championship race have blown up the internet! Dan and Travis spend a few minutes discussing some lessons learned from the 2015 Women's 10K. Dan also covers the topic of running etiquette, the unwritten rules of the running culture. Dan covers 27 tips to keep you on the straight and narrow with fellow runner's and also shares a few tips that will keep you safe! Enjoy episode 37 and happy training!

In episode 36 we discuss the topic of time management. How do you find time to properly train or run at all? Everyone is busy but finding a routine that works for you is key to your success. Dan covers several great tips and tricks to help you balance your personal, work, and running life! Enjoy episode 36 and happy training! 

In episode 35 Dan answers every possible running question you might have, well not really but he does answer a few common questions we receive at RUNfit 365. This is our first installment of frequently asked running questions. Enjoy episode 35 and let us know what you think about this FAQ podcast. Send your running questions to support@runfit365.com. Happy training!

In episode 34 we discuss running in the rain. Dan shares tons of tips and trick on ways enjoy your next run in the rain. Dan and Travis also share safety tips to make sure you are safe the next time you plan a run in the rain. Crowdfunding and RUNfit 365, we don't know much about it but it is a cool way to help RUNfit 365 achieve our mission! Enjoy episode 34 and happy training!

In episode 33 Dan shares a ton of great tips and wisdom on metabolism. He shared so much good stuff we had to cut him off! Maybe we can squeeze in the other metabolism tips in episode 34. Metabolism is a powerful force use Dan's tips to get yours jump started! We also announce the RUNfit 365 EVERYTHING Running Store. Be sure to check out the site and pick up some gear! Enjoy episode 33 and happy training!

In episode 32 we discuss the heart rate training. We also discuss our extended "recovery" period from our RUNfit 365 Podcast. Dan does an amazing job talking through some very important heart rate training concepts and calculations. Dan is the only person on Earth who can articulate heart rate training algorithms with pure passion. Enjoy episode 32 and happy training!

In episode 31 we discuss tips for staying cool during your summer runs! Have you tried early morning, late evenings, frozen towels, and or ice vests? Dan's research uncovers several ideas and tips for you to try this summer. Enjoy episode 31 and happy training! 

In episode 30 we discuss how to safely adjust to running in the summer heat. Dan share tons of great information and research on hydration and sweat rates. We also cover how sports drinks can help/hurt your training and hydration efforts. We close the episode by sharing the launch of our RUNfit 365 10K training plans! Enjoy episode 30 and happy training!

In episode 29 we wrap up our race prep series by reviewing some tips and tricks for post race recovery! Dan discusses some ways to listen to your body and decide how long you should rest and recover before jumping back in to a training cycle. We also share an amazing story - 3 PRs in one weekend, anything is possible. Enjoy episode 29 and happy training!

In episode 28 we pick up where we left off with our race prep series. In this episode Dan discusses race hydration, nutrition and pacing. Travis chimes in and shares a few stories from the 2015 Boston Marathon and a few racing tips that may help you during your next race. Enjoy episode 28 and happy training!

Thanks for being loyal listeners to the RUNfit 365 podcast. Dan and family are traveling this week and Travis and Alyssa in Boston getting ready for the Boston Marathon. Please join us next week for episode 28 where we will be discussing more race preparation and maybe Travis will share some stories from the Boston Marathon. Until next week Happy Training and Booyeah!

In episode 27 we continue our race prep series by discussing how to prep for your big race on race day and the night before. Dan shares tons of great information on what to do and not to do the night before the race. We also cover race morning dos and don'ts, FYI hitting up a breakfast buffet before the big race is not a good idea! Tons of great information in episode 27! Enjoy and happy training!

In episode 26 we introduce our RUNfit 365 race prep series. This will be a four part series covering race day preparation along with how to properly recover after your target race. In this episode Dan discusses three of our favorite topics as runners: chafing, blisters and toenails. Dan gives us some great advice on how to prevent these three common problems from happening to you on race day. We also address a couple great listener questions and we celebrate a 39 minute personal record! Enjoy episode 26 and happy training! 

In episode 25 we discuss tapering. Dan shares his wisdom and research on how best to taper for your next marathon or half-marathon. Stay sharp but don't over do it, the taper phase is a very important part of your training cycle. What annoys you as a runner? We have fun discussing a few things runners can't stand...for example your GPS watch dying mid run! We also give you the low down on the new RUNfit 365 tee shirts. Enjoy episode 25 and happy training! 

In episode 24 Dan covers 11 different running terrains. Dan covers each terrain discussing the pros and cons of each as well as discussing when and how to best log some miles on each surface. We also briefly share a RUNfit 365 listener story, thanks again AJ for letting us tell your inspirational story, no question you will motivate others! RUNfit 365 also goes in the the T-Shirt business! Enjoy episode 24 and happy training!

In episode 23 Dan discusses strength training and how to train for hills when you don't have any hills to train on. Dan discusses how best to fit strength training into your running schedule and shares 13 common exercises you can do almost anywhere that will help you become a stronger runner! I also think after 23 episodes we have finally figured out our introduction, well maybe not! Enjoy episode 23 and happy training!

In episode 22 Dan uses very big words like musculoskeletal, mitochondria, and capillaries to discuss the physiological aspects of the long run. He also shares 10 great training tips you can use during your next long run. One of our loyal RUNfit 365 podcast listeners sets a new 21 minute personal best in the marathon and still has 7 weeks left in his training plan. Dan discusses how to cope and adjust when you blow out your previous personal record prior to finishing your training plan! Enjoy episode 22 and happy training. 

In episode 21 we discuss safety tips for runners. Dan does an amazing job compiling a comprehensive list of safety tips to keep you safe during your next run. You will occasionally hear stories of a runner being attacked while running, please listen and share this podcast with your friends in an effort to keep them safe. We will also be posting a blog that includes these safety tips for your reference. Please let us know if we missed anything that may help your fellow runners stay safe and we will be sure to include them in our blog. Visit us at RUNfit365.com. Enjoy episode 21 and happy training!

In episode 20 we discuss what to eat before you run and cover a quick random Runner's World discussing treadmills, tired arms and yesterday's run. Dan covers tons of tips and practical advice for properly fueling before your next run. Dan shares a great equation to help ensure you are consuming a properly balanced pre-run meal/snack to ensure you get through your next run in top nutritional form! We also discuss the value of properly hydrating and get a surprise phone call from a local pasta shop. Dan also shares several cool things happening with RUNfit 365, be sure to check out our website for frequent updates and blog entries. Enjoy episode 20 and happy training!  

In episode 19 Dan shares 14 tips for helping you get out the door and run! This is something every runner struggles with at some point during every training cycle, there is no question these tips well help you stay motivated! In Random Runner's World we land on an article discussing the value of the long run, such an important part of every half-marathon and marathon training program. We also discuss a new resource on RUNfit365.com called "Coaching and Self-Coaching Resources", cool books to help you become a better runner and/or coach! Enjoy episode 19 and happy training! 

In Episode 18 Dan shares a few tips for staying fit during your next vacation or business trip. Rest and relaxation doesn't have to mean falling completely off the training wagon! Dan discusses some very simple approaches you can use during your next trip that will help keep you on track. In this episodes Random Runner's World we discuss slowing down with age and losing winter weight by cutting out snacks and/or increasing mileage. Enjoy episode 18 and happy training!  

In episode 17 we discuss running by feel. Forget about heart rate and pace and focus on how you feel! Ok, heart rate and pace are important factors too but learning to listen to your body is critical. Coach Dan Cuson gives us a great overview but you have to download a free RUNfit 365 plan to get the full effect of the grid he discusses. In Random Runner's World we do a terrible job sharing tips for solo running but if you listen close enough you may find a few gems that will help you get through your next solo run! Enjoy episode 17 and happy training! 

In episode 16 we discuss signs of overtraining. How do you know when you are training too much? Coach Dan Cuson reviews 9 signs of overtraining and discusses ways to avoid them. In Random Runner's World we land on a page full of tweets. It is amazing what kind of wisdom you can squeeze into 140 characters! Enjoy episode 16 and happy training.  

In episode 15 we discuss 7 ways to become a faster runner! Coach Cuson does an amazing job describing some fairly complex concepts, such as VO2 max and lactate threshold, this is Dan at his best! If you are looking for ways to become a faster runner this podcast is for you. We have a rapid fire Random Runner's World at the close of the episode discussing recovery days, how to run hills and ways to stay cool if you find yourself on the treadmill. Enjoy episode 15 and happy training!

In episode 14 we discuss the different training phases we go through as runners and we have an epic Random Runner's World where we discuss everything from establishing goals to how martial arts help you improve as a runner. Coach Cuson does a great job overviewing the importance of each training phase and shares the most common workouts you will encounter during each phase. What starts out as a flopped Random Runner's World turns out to be one of our best ones yet! Enjoy episode 14 and happy training! 

In Episode 13 we discuss core training and habits of highly motivated runners. Coach Dan reviews 11 great core exercises that will help you become a stronger runner. All the exercises we review can be done in your house/apartment with very little time commitment, just do it! In our Random Runner's World we pull an article from the January/February 2015 magazine discussing the 12 habits of highly motivated runners. Dan adds a little flavor to the list so by the end of the podcast we have 14-15 habits of highly motivated runners! Enjoy episode 13 and happy training! 

In Episode 12 Dan and I make some huge announcements regarding RUNfit365.com. RUNfit 365 training plans are free! We are giving away training plans in an effort to hit 1 million personal records in 2015. Dan and I discuss the ideas behind the PR challenge and introduce the new RUNfit 365 website. Does anyone ever stick to their New Year's resolutions? We talk about establishing good New Year's resolutions and give tips on how to sustain them throughout the year! Enjoy episode 12 and happy training!  

In episode 11 we discuss one of our most popular blog articles, 10 Reasons to Run without Music. This is always a hot topic and Dan does a great job discussing the pros and cons of running with and without music. Are you still struggling to find a gift for that loved runner in your life? We share a few last minute gift ideas that every runner would love. Enjoy episode 11 and Happy Training!

In episode 10 we discuss one of Dan's favorite topics, treadmill running! Dan shares a few reasons why not to run on the treadmill along with some very helpful running tips if you find yourself on "the mill". We also have a great Random Runner's World segment on lessons learned from the marathon. We discuss 10 common training and racing mistakes to avoid during your next marathon. Enjoy episode 10 and Happy Training!

In episode 9 Alyssa joins Dan and I as we discuss winter running tips. Winter running can be very enjoyable as long as you properly prepare your body for the elements. Dan provides some great advice on ways to keep you running during the winter months. In Random Runner's World we talk about some lower leg stretches that will help strengthen your shins so you can avoid those dreaded shin splints. Enjoy episode nine and Happy Training!  

In episode eight we discuss 9 steps for losing that stubborn weight. Weight loss is always a hot topic and for this episode we bring in a panel to liven up the discussion. Dan takes the panel through 9 steps for losing weight which include: motivation, goal setting, documentation, meal planning, exercising, strength training, hydration, cheat eating and measuring results. Thank you to our panel Tom West, Crystal Bingham and Jim O'Donnell for the informative and at times humorous discussion! If you are interested in losing weight follow these 9 steps. Enjoy episode eight and Happy Training!

In episode 7 we discuss the importance of nutrition. Nutrition is such an important topic we barely scratch the surface in this episode. Dan provides a great high level overview of nutrition and why it is important to you as a runner. Thanks to Random Runner's World we also discuss the importance of sleep. Are you getting enough sleep? Thanks for listening and Happy Training!

In episode 6 we discuss the mental side of running. Dan talks about visualization and affirmation and how using very simple mental preparation techniques can help you prepare for your next race. We also have a "not so random" Runner's World segment discussing stress management. Dan does another amazing job discussing a random topic we found in a Runner's World. Did you know 20 minutes of exercise per day can have a dramatic impact on the way you feel? Thanks for listening and Happy Training!  

In episode 5 Coach Dan Cuson discusses the importance of foot strike and staying injury free. While Dan discussed good running technique Travis says "um" a hundred times. In our Random Runner's World segment we discuss ways to avoid race disasters by not starting out too fast. Start out too fast and pay for it later in the race that never happens right? If you have a question you would like us to answer during an upcoming Podcast check us out at runfit365.com or drop us an email at support@runfit365.com. Enjoy episode 5 and Happy Training!

Coach Dan Cuson comes back in style in episode 4 and discusses the value of focusing on time vs. mileage. Great interview discussing the major benefits of using time based workouts during your next training cycle. We also bust another Random Runner's World from February 2012, page 35, "Buddy System". Dan and I discuss the value of finding a good training partner. Enjoy episode 4 and Happy Training! 

In episode three we interview long time RUNfit 365 supporter and running activist Tom West. Tom shares his story on why he runs, we ask him about his high school and college glory days and check in to see how he balances it all with a new little training partner at home. We also have a great segment on tapering. We interview Alyssa Lozier and discuss tapering and why it is important. Note to self...never race in new running shoes! We hope you enjoy episode three. If you are interested in participating on an upcoming Podcast or have ideas for topics you would like us to cover please email us at support@runfit356.com. Happy Training!  

In Episode 2 we get to know co-founder of RUNfit 365 Dan Cuson. We put Dan on the spot and ask him why he runs and why he started RUNfit 365. Quickly becoming our favorite section of the RUNfit 365 Podcast is "Random Runner's World". In episode 2 ask a simple question about stretching after a run and Dan knocks it out of the park and provides some very useful information on the importance of stretching after a run. Enjoy episode 2 and Happy Training! 

Check out our first RUNfit 365 podcast! In Episode 1 we discuss the story behind RUNfit 365 and share our vision for future podcasts including segments on "Why Do You Run?" and "Random Runner's World". In this episode I pull in my 5 year old daughter Alivia to discuss why she runs, she is hilarious. We also pilot the "Random Runner's World" concept, this was harder than we anticipated! Hope you enjoy our RUNfit 365 podcast!