Running Form Fitness

In this conversation, Cher and Carina discuss the impact of aging on running performance, addressing the physical changes that occur as runners age, including declines in speed, VO2 max, muscle mass, and recovery times. They emphasize the importance of acknowledging these changes and adapting training strategies, such as incorporating strength training and understanding the need for longer recovery periods. The discussion also touches on the emotional aspects of aging, the transition to ultra running, and the importance of finding balance in life as a runner. In this conversation, Carina and Cher discuss the multifaceted aspects of running, strength training, and aging. They emphasize the importance of lower leg and upper body strength for runners, the essential role of strength training in maintaining health as one ages, and the need for speed work and mobility routines. They also touch on the challenges of recovery, the significance of proper nutrition, and the mental shifts required as performance expectations change with age. Ultimately, they highlight the wisdom and beauty that come with aging, encouraging listeners to embrace their journey.

In this episode of the Running Forum Fitness podcast, host Cher speaks with nurse practitioner Millie Harper about women's health, particularly focusing on hormones and their impact on women's fitness and well-being. Millie shares her extensive background in healthcare and functional medicine, emphasizing the importance of understanding hormonal changes during perimenopause. The conversation delves into the significance of hormone testing, the role of testosterone in women's health, and the challenges surrounding hormone replacement therapy. They also discuss the stigma associated with women using testosterone and the need for better education on this topic. In this conversation, the speakers delve into the complexities of hormonal changes that women experience, particularly during perimenopause and menopause. They discuss the signs and symptoms of hormonal imbalances, the importance of individualized healthcare, and the emotional impacts of these changes. The conversation also addresses common misconceptions about hormone replacement therapy and emphasizes the need for women to seek specialized care to navigate their hormonal health

This conversation delves into the intricate relationship between trauma and endurance running, exploring how individuals often turn to running as a coping mechanism for their past experiences. The discussion highlights the psychological aspects of trauma, the search for control, and the ways in which running can serve as a therapeutic outlet. The speakers share personal stories and insights into the healing process, emphasizing the importance of acceptance and understanding in overcoming trauma. In this conversation, Cher and MoRu explore the profound connection between running and trauma recovery. They discuss how running fosters empathy, builds community, and provides emotional regulation through endorphin release. The dialogue emphasizes the importance of understanding trauma, the welcoming nature of the running community, and how running can serve as a coping mechanism for many. They also touch on the significance of solitude in running, the process of reclaiming one's body, and the parallels between endurance in running and healing from trauma. Ultimately, they highlight the goal-oriented structure that running provides, offering a sense of control and purpose in life.

This conversation delves into the critical issue of iron deficiency among female runners, highlighting the alarming statistics that show a significant percentage of female athletes suffer from this condition. The discussion covers the importance of understanding ferritin levels, the difference between iron deficiency and anemia, and the unique challenges female runners face regarding iron loss. The hosts also explore dietary sources of iron, the complexities of supplementation, and the need for awareness and proactive measures to maintain optimal iron levels for athletic performance. In this conversation, Carina and Cher discuss the critical importance of understanding iron deficiency, its symptoms, and the role of iron infusions in recovery, especially for athletes. They delve into the significance of hormonal health in women, the impact of methylation on overall well-being, and the necessity of advocating for one's health in a healthcare system that often overlooks women's specific needs. The discussion emphasizes the importance of comprehensive lab testing and the need for women to take charge of their health to ensure they receive the care they deserve.

In this episode, Cher and Carina discuss the transformative approach of effort-based training in running. They explore the limitations of pace-based training, the importance of understanding one's body and effort levels, and how various factors like weather and personal cycles can affect performance. The conversation emphasizes the mental and physical benefits of training by effort, including improved body awareness, injury prevention, and enhanced recovery. They also touch on the role of technology in training, particularly the use of heart rate monitors. In this conversation, Carina and Cher delve into the intricacies of heart rate monitoring, the significance of understanding individual differences in training, and the benefits of effort-based training over traditional pace-based methods. They discuss the importance of zone two running for longevity and overall health, as well as the unique challenges faced by women athletes in relation to their menstrual cycles. The conversation emphasizes the value of personalized coaching and the need for a tailored approach to training.

In this episode, Carina invites her children to share their perspectives on having a mother who is an avid runner and marathoner. The conversation explores the impact of running on family dynamics, the balance between personal goals and parenting responsibilities, and the lessons learned through the discipline of running. The children express their admiration for their mother's dedication while also sharing moments of resentment and the challenges of balancing family life with running. Ultimately, the episode highlights the positive influence of a mother's commitment to her passions on her children's growth and resilience.

In this episode, Cher and Carina reflect on the recent Boston Marathon, discussing the excitement, personal stories, and the lessons learned from the race. They explore the highs and lows of marathon running, the inspiration drawn from participants, and the reality that not every race goes as planned. The conversation emphasizes the importance of gratitude, resilience, and the journey of being a marathon runner, regardless of the outcome.

In this episode, Carina shares her passion for the Boston Marathon, discussing the excitement surrounding the event, her personal experiences running the race, and valuable tips for those preparing to participate. She emphasizes the unique challenges of the Boston course, the importance of pacing, and the camaraderie among runners. Carina also reflects on the emotional aspects of the race and the vibrant community that supports it, making the Boston Marathon a truly unforgettable experience.

In this episode, Carina shares her recent marathon experience, discussing the challenges of recovery, both physically and emotionally. She emphasizes the importance of listening to your body post-race, the impact of hormonal changes on performance, and the emotional toll that comes with unmet expectations. Carina also reflects on the journey of marathon training and the significance of accepting post-race blues while looking forward to future races.

In this episode, Cher and Carina delve into the intricacies of tapering for marathons, emphasizing its importance in optimizing performance. They discuss the challenges of tapering, including managing mileage and intensity, recovery strategies, nutrition, and mental preparation leading up to race day. The conversation highlights the significance of hiring a coach for personalized guidance and the psychological aspects of tapering, ensuring runners are well-prepared for their upcoming races.

In this episode, Cher and Carina delve into the controversial topic of peptides, specifically GLP-1 medications, and their implications for weight loss and running. They discuss the mechanisms of GLP-1s, the potential for misuse, and the psychological effects on individuals with eating disorders. The conversation emphasizes the importance of responsible prescribing and the need for lifestyle changes to achieve sustainable health outcomes. In this conversation, Carina and Cher delve into the complex relationship between ethics and profit in healthcare, particularly in the context of GLP-1 medications. They discuss the potential benefits of microdosing these medications, especially for individuals with autoimmune conditions like ulcerative colitis. The conversation emphasizes the importance of informed consent and responsible use of these treatments, highlighting the need for healthcare providers to educate patients on the proper use of GLP-1s to optimize health without falling into the trap of abuse.

In this episode, Cher and Carina delve into the different personality types of runners, specifically focusing on Type A and Type B personalities. They discuss the characteristics of each type, the pros and cons of being a Type A or Type B runner, and how these traits affect training, mental toughness, and overall performance. The conversation also touches on the importance of flexibility in training schedules and the mental challenges runners face, including the pressure to perform and the fear of missing workouts. Through their banter, they explore how these personality traits manifest in their own running experiences and coaching styles.

In this episode, Cher and Carina discuss the challenges and triumphs of training for a spring marathon while balancing family life. Carina shares her personal experiences, including the emotional toll of family dynamics and the physical demands of marathon training. They explore the pros and cons of solo training, safety concerns, and the importance of having supportive training partners. The conversation also touches on health struggles and the need for encouragement as they navigate the unpredictable weather of spring training.

In this episode of the Running Forum Fitness podcast, hosts Cher and Carina welcome Dr. Scott McKeel, a physical therapist specializing in treating runners. They discuss the importance of finding a healthcare professional who understands the unique needs of runners, the different types of patients that come to physical therapy, and the critical concepts of load versus capacity in training. Dr. McKeel emphasizes the significance of mastering the basics of nutrition, recovery, and stress management for optimal performance and injury prevention. In this conversation, Scott McKeel discusses the essential components of running health, including nutritional balance, strength training, common injuries, and effective treatment strategies. He emphasizes the importance of tailored strength training for runners, the necessity of understanding and treating injuries, and the role of cross-training in recovery. Additionally, Scott shares insights from his experiences working with elite runners, highlighting their dedication and the personal connections formed over time.

In this episode, Cher and Carina delve into the complexities of eating disorders, particularly in the context of runners. They discuss the prevalence of eating disorders among athletes, the distinction between disordered eating and full-blown eating disorders, and the cultural pressures that contribute to these issues. The conversation highlights personal experiences, statistics, and the challenges of recovery, emphasizing the need for awareness and understanding in the running community. In this conversation, Carina shares her deeply personal journey through the struggles of body image, anorexia, and the impact of trauma. She reflects on her teenage years, the descent into an eating disorder, and the complex relationship with food that ensued. Carina discusses the turning point in her healing journey through motherhood and the importance of understanding trauma's effects on mental health. She emphasizes the need for compassion and understanding towards those battling eating disorders and the significance of therapy in the healing process.

In this podcast episode, Cher and Carina discuss the differences between treadmill running and outdoor running, especially in the context of winter weather. They explore the pros and cons of treadmill running, including convenience, safety, and the ability to control pace. The conversation also delves into the impact of running form on the treadmill, tips for making treadmill workouts more enjoyable, and the importance of understanding treadmill calibration and accuracy. Ultimately, they emphasize that treadmill running is just as valid as outdoor running, highlighting the mental strength developed through treadmill workouts.

In this episode, Cher and Carina discuss the important question of whether one should run a marathon. They explore the motivations behind running a marathon, the necessary preparations, and the importance of understanding one's personal reasons for taking on such a challenge. The conversation emphasizes that running a marathon is not for everyone and highlights the significance of enjoying the process of training and running. In this conversation, Cher and Carina explore the deeper motivations behind running marathons, emphasizing the importance of internal motivation over external validation. They discuss the significance of the journey in marathoning, the community aspect of running, and how it fosters connections among like-minded individuals. The conversation also touches on self-discovery through running, the mental health benefits it offers, and the potential pitfalls of becoming overly focused on performance. Ultimately, they highlight that running is about personal growth and inclusivity within the running community.

In this episode, Dr. Jeffrey Hammond, a podiatrist from Provo, Utah, shares his journey into podiatry, focusing on athlete care and injury prevention. He discusses the importance of custom orthotics, common running injuries, and the impact of race shoes, particularly carbon-plated ones. Dr. Hammond emphasizes a direct care approach, offering a range of services at his clinic, including innovative treatments and a commitment to keeping athletes active and healthy.

In this episode, Cher and Carina discuss the red flags that indicate running may have become unhealthy. They explore the correlation between running and eating disorders, the mental health impacts of performance pressure, and the importance of finding balance in running and life. The conversation emphasizes the need for proper fueling and the dangers of equating self-worth with running performance. In this conversation, Carina and Cher explore the journey of self-discovery through pursuing goals, particularly in the context of running. They discuss the importance of recognizing burnout and its consequences, understanding adrenal fatigue, and the necessity of recovery cycles. Carina shares her personal experiences with training mistakes and the red flags associated with running injuries and overtraining, emphasizing the importance of mental health and community support in the running journey.

In this enlightening podcast episode, Cher and Carina delve into the often misunderstood relationship between runners and injuries. Carina shares her personal journey of overcoming significant injuries and how they ultimately led to a deeper understanding of her body and running mechanics. The conversation emphasizes the importance of viewing injuries as opportunities for growth and learning rather than setbacks. They discuss the necessity of strength training, the misconceptions surrounding medical imaging, and how to build a resilient body capable of enduring the demands of running. Ultimately, the episode serves as a reminder that injuries can reveal weaknesses that, when addressed, lead to a stronger, more capable runner.

In this episode, Cher and Carina discuss the challenges and strategies for returning to running after a break, particularly after the holiday season. They emphasize the importance of taking breaks for recovery, understanding the body's limits, and the mental hurdles faced when resuming training. The conversation also touches on the significance of coaching and the need for patience in the recovery process, highlighting that fitness is a journey that requires time and grace. In this conversation, Cher and Carina discuss the long-term commitment required to become a successful runner, emphasizing that progress takes time and patience. They explore the importance of understanding injuries, knowing when to take breaks, and the mental challenges athletes face. The discussion highlights the need for self-compassion and the significance of listening to one's body, especially when recovering from injuries or illness. The episode concludes with encouragement for runners to ease back into training without guilt, promoting a healthy mindset towards running and personal growth.

In this episode of the Running Form Fitness podcast, Carina and her husband Stephan discuss the dynamics of their marriage, particularly focusing on the challenges and joys of being married to a runner. They share personal anecdotes about how Stephan encouraged Carina to start running, the compromises they made to balance their fitness routines with family life, and the importance of communication in their relationship. The conversation also touches on the unique experiences they share while traveling for races and the support Stephan provides during Carina's training and races. Overall, the episode highlights the significance of understanding and support in a relationship where one partner is passionate about running.

In this podcast episode, Cher and Carina discuss the critical elements of running form, focusing on cadence and stride length. They explore how these factors influence running speed and efficiency, the importance of glute strength, and practical tips for improving running form. The conversation also addresses common running injuries and the significance of reprogramming muscle patterns for better performance. Listeners are encouraged to utilize running analytics to track their progress and make informed adjustments to their training.

In this podcast episode, Cher and Carina discuss significant changes in the running community, particularly focusing on the Boston Marathon's new qualifying times and the impact of super shoes on performance. They explore the emotional and competitive aspects of marathon running, the importance of community and inclusivity, and alternative paths to participating in prestigious races like Boston through charity. The conversation emphasizes the journey of personal growth in running, regardless of speed or qualification, and the shared experiences that unite runners.

In this podcast episode, Cher and Carina discuss the challenges and strategies of maintaining a running routine during the winter months. They emphasize the importance of consistency, the right gear, and the mental health benefits of running. The conversation also touches on training for spring races, the significance of having a solid base, and the reflections post-marathon. Listeners are encouraged to find motivation and community support to keep running through the colder seasons.

In this episode, hosts Carina and Cher discuss their recent experience at the New York Marathon with guest Cassi Allred. They share insights about their journey to the start line, the challenges they faced, and the memorable moments during the race. The conversation highlights the camaraderie among runners, the unexpected hurdles they encountered, and the importance of perseverance in the face of adversity. In this engaging conversation, the speakers delve into their experiences with marathons, discussing the emotional challenges faced during races, the thrill of running, and the importance of camaraderie in the running community. They share personal stories about their marathon journeys, the significance of running in their lives, and memorable races that have shaped their experiences. The discussion highlights the bond formed through shared running experiences and the personal growth that comes from pushing one's limits in the sport.

In this episode, Cher and Carina discuss Carina's recent experience at the New York Marathon, sharing insights on travel, preparation, and the emotional journey of race day. They reflect on the challenges faced, the camaraderie among runners, and the unique atmosphere of the marathon, while also addressing the importance of proper carb loading and managing expectations during the race. In this conversation, Cher and Carina discuss the challenges and experiences of running the New York Marathon, including the physical and mental preparation required, the unique aspects of the course, and the post-race recovery process. They share insights on mindset, race strategies, and the importance of proper training, especially for hilly courses. The conversation also touches on the social aspects of running and the memorable experiences that come with participating in such a significant event.

In this episode, Cher and Carina discuss Carina's upcoming participation in the New York City Marathon, sharing insights on preparation, logistics, and travel tips. Carina reflects on her excitement and the unique challenges of running a major marathon, including the importance of planning for race day logistics and weather conditions. They also delve into packing strategies for marathon travelers and the best ways to navigate New York City while maximizing the experience. In this conversation, Carina and Cher discuss the intricacies of marathon training, race planning, and the mental aspects of running. Carina shares her approach to race plans, emphasizing the importance of adapting to how one feels during the race rather than strictly adhering to a pre-set pace. They delve into the excitement and challenges of preparing for the New York Marathon, including the significance of fueling and hydration. The discussion also touches on the realities of marathon training, including the risk of burnout and the need for recovery. Finally, they explore the concept of redefining success in running and life, highlighting the importance of personal growth and intrinsic motivation.

In this podcast episode, Cher and Carina discuss the realities of marathon training, focusing on weight fluctuation, nutrition, and the importance of strength training for runners. They share personal experiences and insights on how running affects body composition, the role of muscle and glycogen in weight changes, and the necessity of proper nutrition and recovery to support training. The conversation emphasizes the mental and physical challenges runners face, particularly regarding body image and performance, and advocates for strength training as a crucial component of a successful running regimen. In this conversation, Carina and Cher explore the complexities of marathon training, focusing on the importance of strength training, the impact of inflammation and recovery, and the significance of understanding body weight fluctuations during training cycles. They emphasize the need for runners to embrace their body's changes and recognize the diversity in body types that can lead to successful running performance.

In this episode, Cher and Carina discuss the phenomenon of post-marathon depression, exploring its emotional and physical impacts on runners. They share personal experiences, insights on recovery, and strategies for coping with the emotional aftermath of completing a marathon. The conversation emphasizes the importance of community support, self-reflection, and finding joy in running beyond race day.

In this episode, Cher shares her journey of running her first marathon at the St. George Marathon, detailing the emotional and physical challenges she faced leading up to the race and during the event itself. With the support of her sister Carina, they discuss the importance of mental preparation, hydration, pacing, and the sense of community among runners. They reflect on the lessons learned throughout the experience and the personal growth that comes from pushing one's limits in endurance sports.

In this episode, Cher shares her insights and experiences from running the Chicago Marathon, offering valuable tips on travel, preparation, race day strategy, and post-marathon activities. She emphasizes the importance of planning ahead, making reservations, and understanding the unique aspects of the Chicago course, including pacing strategies and the vibrant atmosphere of the city.

Summary In this episode, Cher and Carina discuss the essential preparations for race week leading up to the St. George Marathon. They cover the challenges of tapering, managing anxiety, the importance of glycogen storage and carb loading, nutrition strategies, adapting to weather conditions, and the mental preparation needed for race day. They emphasize the significance of having a strong 'why' for running the marathon and the role of a coach in guiding runners through their journey. The conversation highlights the celebration of the marathon experience and the personal growth that comes from training and completing the race. Takeaways The week before a marathon is challenging and requires rest and relaxation. Managing anxiety is crucial for a successful race week. Understanding glycogen storage is key to marathon preparation. Carb loading should include both good and simple carbs. Adapting to weather conditions is essential for race day performance. Mental preparation is as important as physical training. Having a strong 'why' can help push through tough moments during the race. A detailed race strategy can prevent going out too fast. The role of a coach is invaluable for guidance and support. The marathon is a celebration of the training journey and personal growth.

Summary In this episode, Cher and Carina discuss Carina's journey to the Sydney Marathon, including the challenges of long-distance travel, pre-race preparations, and the emotional experience of running the marathon. Carina shares insights on carb loading, race day strategies, and the importance of mental resilience during the race. The conversation culminates in reflections on the race experience and the lessons learned along the way. Takeaways Traveling to Australia for the marathon was a significant challenge due to time zone differences and long flights. Proper visa preparation is crucial for international travel. Carb loading is essential for marathon performance, but it can be challenging to achieve on a plane. Mental preparation and managing anxiety are key components of race day success. The emotional connection to running can enhance performance and provide motivation. Navigating the race course can be difficult, especially with unexpected weather conditions. Fueling strategies, including the use of gels and hydration, can impact race performance. Post-race recovery and finding family can be chaotic but is part of the experience. Every marathon is unique, and learning from each experience is vital for growth as a runner. The journey of running a marathon is as important as the race itself. Chapters 00:00 Introduction and Marathon Excitement 05:02 Traveling to Australia: Tips and Challenges 12:01 Jet Lag and Pre-Race Preparation 17:52 Race Day: Strategies and Mindset 29:52 The Sydney Marathon Experience 45:01 Post-Race Reflections and Lessons Learned

Summary In this podcast episode, Cher and Carina discuss the challenges of comparing oneself to others on social media, particularly in the running community. They reflect on how social media has changed the way runners share their training and how it can lead to feelings of inadequacy. They also explore the balance between authenticity and portraying a positive image on social media. The conversation touches on the importance of setting boundaries, prioritizing family, and being honest with oneself. They also briefly discuss the role of Strava in the running community and the potential benefits and drawbacks of using the platform. Takeaways Social media can amplify feelings of comparison and inadequacy, particularly in the running community. It's important to set boundaries and prioritize family and personal well-being over social media validation. Authenticity is valued, but there is a balance between sharing the highs and lows of training. Strava can be a useful tool for tracking and sharing running activities, but it can also contribute to comparison and pressure. Runners are resilient and dedicated individuals who push through challenges and keep commitments. Chapters 00:00 Introduction and the Impact of Social Media Comparison 12:49 The Evolution of Running and Social Media 19:04 Authenticity and Balancing Personal and Professional Life on Social Media 20:26 Exploring the Role of Strava in the Running Community 25:41 The Importance of Prioritizing Family and Setting Boundaries 30:24 The Resilience and Dedication of Runners 31:18 RFF Outro 45.wav

Summary In this episode, Cher and Carina discuss the mental and physical burnout that often occurs during marathon training. They share their own experiences and offer advice on how to push through the tough weeks of training. They emphasize the importance of staying mentally strong, trusting the process, and not letting negative thoughts derail your progress. They also discuss the significance of having a strong 'why' and a coach to help navigate the challenges. Overall, they highlight the valuable life lessons that marathon training teaches about perseverance and self-discovery. Takeaways Marathon training often involves a period of mental and physical burnout, typically around three to six weeks before the race. The mental toll of marathon training can be just as challenging as the physical demands. It's important to stay mentally strong and push through the tough weeks. Having a strong 'why' and a coach can help navigate the challenges and keep you motivated. Don't let negative thoughts and self-doubt derail your progress. Trust the process and believe in your ability to overcome obstacles. Marathon training teaches valuable life lessons about perseverance, self-discovery, and pushing beyond your perceived limits. Chapters 00:00 Introduction and Explanation of the Topic 02:42 The Mental and Physical Burnout of Marathon Training 05:24 The Importance of Mindset and Staying Focused 09:43 Pushing Through the Tough Weeks of Training 12:30 The Role of Nutrition in Marathon Training 18:21 Lessons from the Long Run: Perseverance and Self-Discovery 25:29 The Inner Voice and Overcoming Mental Barriers 28:59 Conclusion and Call to Action 29:28 RFF Outro 45.wav

Summary In this podcast episode, the hosts discuss women's health and its impact on athletes, specifically in the context of running. They are joined by Mary, who shares her personal journey of struggling with infertility while being a runner. Mary talks about her running background, her experience with infertility, and the steps she took to prioritize her health and eventually conceive. The conversation also touches on the importance of regular menstruation for female athletes, the risks of not having a period, and the need for patient advocacy and finding supportive healthcare providers. Takeaways Running can have an impact on women's health, especially in the context of fertility and menstruation. Maintaining a regular menstrual cycle is a sign of a healthy body, and irregularities or the absence of a period can indicate underlying issues. Women athletes should prioritize their overall health and well-being, including proper nutrition and rest, to support their bodies and maintain a healthy menstrual cycle. It is important to advocate for oneself and find healthcare providers who understand and support the unique needs of female athletes. Regular check-ups and open communication with healthcare providers can help address any concerns or issues related to women's health and running.

Summary Cher and Carina recap their recent half marathon race and discuss their individual experiences and achievements. Cher had a last-minute decision to participate in the race and exceeded her expectations by achieving a personal record (PR) and finishing under two hours. Carina, on the other hand, had high expectations for herself and finished in second place overall, but felt disappointed with her time. They discuss the challenges of racing, including GI issues and recovery. Despite the difficulties, they both feel motivated and excited for future races. Takeaways Participating in a race can provide valuable insights into training progress and boost confidence. Race day conditions and unforeseen variables can impact performance, but it's important to focus on personal goals and achievements. Recovery after a race, especially a half marathon, can take time and may require adjustments to training plans. Running is an individual sport, and each person's journey and progress are unique. Setting realistic expectations and celebrating personal achievements are key to maintaining motivation and enjoyment in running.

Summary In this podcast episode, Cher and Carina provide updates on their respective running journeys. Cher discusses her progress in training for her first marathon, highlighting the mental shift she has experienced and the increasing ease of her runs. Carina shares her training for the Sydney Marathon and her goal to break the 2:55 barrier. Both Cher and Carina express their fears and anxieties about their upcoming races, emphasizing the importance of pushing through discomfort and enjoying the journey. They also discuss the benefits of having a coach and the life lessons that running teaches. Takeaways Training for a marathon involves a mental shift, where runs that were once challenging become easier over time. Having a coach can provide guidance and support in training for a marathon, especially for beginners. It is important to set realistic goals for your first marathon and focus on finishing rather than speed. Running marathons teaches valuable life lessons, such as perseverance, pushing through discomfort, and believing in oneself. Even experienced runners feel scared and anxious before races, but it is important to do it anyway and enjoy the journey.

Summary In this podcast episode, Cher and Carina discuss various topics related to the Olympics. They start by talking about Simone Biles and her incredible story of overcoming trauma. They also discuss the challenges faced by athletes in the Tokyo Olympics, including the lack of audience and the impact of COVID-19 restrictions. The conversation then shifts to highlight other inspiring athletes, such as Ilona Mayer, who put USA Women's Rugby on the map, and Gabby Thomas, who won gold in the 200-meter race. They also mention the success of American athletes in various events, including the men's 1500-meter race and the pole vault. The episode concludes with a discussion about the importance of finding the right sport that matches an individual's body type and genetics. Takeaways Simone Biles' story of overcoming trauma is inspiring and highlights the importance of mental health in sports. The Tokyo Olympics presented unique challenges for athletes, including the lack of audience and strict COVID-19 restrictions. Ilona Mayer and Gabby Thomas are examples of athletes who have achieved great success and are inspiring role models. American athletes have performed exceptionally well in various events, showcasing their talent and dedication. Finding the right sport that matches an individual's body type and genetics is crucial for success in athletics.

Summary In this podcast episode, Cher and Carina discuss running terms and jargon. Carina introduces common running terms and asks Cher for her thoughts on them. They cover acronyms like PB (personal best) and PR (personal record), as well as terms like DNS (did not start) and DNF (did not finish). They also discuss terms like starting corral, splits, taper, strides, and fartlek. Cher learns the meanings of these terms and finds the running jargon both amusing and educational. Takeaways Running has its own set of terms and jargon that may be unfamiliar to non-runners. Acronyms like PB and PR refer to personal best and personal record, respectively. DNS stands for did not start, indicating a runner who signed up for a race but couldn't participate. DNF stands for did not finish, indicating a runner who started a race but couldn't complete it. Starting corrals are used in larger races to organize runners based on their expected finish times. Splits refer to the time intervals in a run, often measured in miles. Tapering is the process of reducing mileage and intensity before a race to prepare the body for peak performance. Strides are short bursts of speed during a run, typically lasting 10-15 seconds. Fartlek is a type of interval workout with varying intervals and no specific structure. Understanding running terms and jargon can help runners communicate and navigate the running community. Chapters 00:00 Introduction to Running Terms and Jargon 07:14 Understanding Starting Corrals and Waves 09:15 Decoding Splits and Tempo Runs 09:57 Tapering and Strides: Fine-tuning Your Training 12:12 The Quirky Side of Running: Fartlek Workouts

Summary In this podcast episode, Cher and Carina discuss the topic of running while on vacation. Carina shares her experience of running in different cities and offers tips for finding good running trails in new locations. They also talk about the importance of safety and cultural awareness when running in unfamiliar places. The conversation includes funny and extreme running stories, such as running in airports and getting lost in foreign countries. Overall, they emphasize the joy and benefits of running while traveling. Takeaways Running while on vacation allows you to explore new places and see famous landmarks in a different way. Google Maps and hotel concierges can help you find running trails and safe routes in unfamiliar cities. Be aware of the climate and adjust your running routine accordingly, especially in hot and humid destinations. Consider cultural norms and safety precautions when running in foreign countries. Running on vacation can help you maintain your routine and enhance your overall travel experience. Chapters 00:00 Introduction: Running on Vacation 03:51 Exploring New Places and Landmarks 08:27 Finding Running Trails in Different Cities 16:08 Extreme Running Stories: Flight Times and Layovers 24:42 Safety and Cultural Awareness When Running 27:59 Conclusion: Tips and Takeaways

Summary In this podcast episode, the hosts interview Sylvia Bedford, an experienced and accomplished runner who has participated in the Olympic trials and won the St. George Marathon multiple times. Sylvia shares her journey as a runner, her experiences at the Olympic trials, and her love for the St. George Marathon. She also discusses her new gym, Run 21, which is specifically designed for runners and offers coached interval classes, outdoor run clubs, and strength training programs.Keywordsrunning, marathon, Olympic trials, St. George Marathon, training, gym, interval classes, strength training Takeaways Sylvia Bedford is an experienced runner who has participated in the Olympic trials and won the St. George Marathon multiple times. Running in the Olympic trials is an amazing experience, with high-profile runners and a lot of excitement and energy. The St. George Marathon is Sylvia's favorite race, and she has won it four times. Sylvia's training routine includes two speed workouts per week, easy runs in between, and a long run on Saturdays. Sylvia and her business partners have opened a gym called Run 21, which offers coached interval classes, outdoor run clubs, and strength training programs. Run 21 provides a community setting for runners of all levels to train together and support each other. The gym uses heart rate-based training to ensure that everyone can work at their own level and effort. Strength training is an important component of running and can help prevent injuries and improve performance. Run 21 offers free trials for people to experience the gym and see if it's a good fit for them. Run 21: The Ultimate Gym for Runners Inside the Olympic Trials: Running with Elite Athletes "Sylvia Bedford is a phenomenal runner" "Running in the Olympic trials is insane" "Winning the St. George Marathon is awesome" Chapters 00:00 Introduction and Guest Introduction 01:36 Sylvia's Running Journey and Olympic Trials 06:59 Tips for Running the St. George Marathon 10:09 Sylvia's Training Routine 19:27 Coached Interval Classes and Strength Training at Run 21 24:37 Community and Outdoor Running at Run 21 27:56 Membership Options and Trying Out Run 21

Summary In this podcast episode, Cher and Carina discuss running gear and how it has evolved over the years. They talk about the importance of choosing high-quality running gear that is sweat-wicking and comfortable. They also discuss the benefits and drawbacks of super shoes, which are designed to make runners faster. The conversation then shifts to winter running gear, including shoes, leggings, socks, and gloves. They emphasize the importance of staying warm and dry during cold weather runs. In this conversation, Carina and Cher discuss various aspects of running gear and accessories. They talk about the importance of investing in the right gear, including ear warmers or hats for cold weather running. They also discuss the transition wear needed for changing seasons and the magic combination of shorts and long sleeves for spring running. They mention the need for gloves, sunglasses, and visors for sun protection, as well as the importance of reflective gear and lights for safety when running in the dark. They also touch on the use of GPS watches, hydration options, and the debate over wearing makeup while running. Takeaways Running gear has come a long way and there are now many high-quality options available. Super shoes can make a difference in performance, but they should be used with caution and proper training. Choosing the right gear for winter running is essential to stay warm and comfortable. Investing in good quality running gear is worth it for the benefits it provides during training and races. Investing in the right gear, such as ear warmers or hats, is important for comfortable running in cold weather. Transition wear, like shorts and long sleeves, is essential for running in changing seasons. Sunglasses, visors, and sunscreen are necessary for sun protection while running. Reflective gear and lights are crucial for safety when running in the dark. GPS watches provide valuable data and tracking for runners. Hydration options, such as handheld water bottles or hydration vests, are necessary for long runs. The debate over wearing makeup while running is a personal choice, but it may not withstand sweat and can be uncomfortable. Finding the right running gear and accessories is a continuous process, and it's important to share recommendations and tips with other runners.

Summary Justin Decker, owner of Atholicaire, discusses the importance of injury prevention and active recovery for athletes and anyone looking to stay active. He emphasizes the need for a foundation of rest, sleep, and nutrition to support the body's ability to recover and heal. Atholicaire makes active recovery accessible and affordable, offering services like hot/cold therapy, compression, and stretching. Justin believes in creating sustainable and long-term health practices, rather than relying on quick fixes or expensive treatments. He works with athletes of all levels, helping them achieve their goals and prioritize their mental and physical well-being. Athlecare focuses on full body optimization and long-term health rather than just symptom management. They believe that weight loss is a byproduct of overall improvement in performance and well-being. Athlecare offers personalized training plans and recovery services to help individuals achieve their goals and prevent injuries. They emphasize the importance of investing in preventive care and prioritizing long-term health over short-term fixes. The challenge lies in getting people emotionally invested in their own well-being and overcoming the mindset of reactive care. Takeaways Injury prevention and active recovery are essential for athletes and anyone looking to stay active. Rest, sleep, and nutrition are foundational for recovery and should not be overlooked. Atholicaire offers accessible and affordable active recovery services to help individuals optimize their performance and prevent injuries. Creating sustainable and long-term health practices is key, rather than relying on quick fixes or expensive treatments. Adaptation requires consistent effort over a period of time, with the right stimulus and a focus on full body optimization. Weight loss is a symptom of overall improvement in performance and well-being. Athlecare focuses on full body optimization and offers personalized training plans and recovery services. Preventive care is crucial for long-term health and injury prevention. Getting people emotionally invested in their own well-being is a challenge.

Summary In this episode, Cher and Carina discuss running etiquette. They cover various categories of running etiquette, including road running, trail running, track etiquette, and race day etiquette. They emphasize the importance of running against traffic, running single file when necessary, and using sidewalks and crosswalks. They also discuss the need for communication and planning when running with others, as well as the importance of being visible and aware of your surroundings. They touch on the importance of keeping information shared during runs confidential and the need for runners to be considerate of other runners, bikers, and drivers on the road. They also mention the benefits of finding a running buddy and the importance of lining up correctly in race corrals. In this conversation, Cher and Carina discuss race and track etiquette for runners. They cover topics such as lining up correctly at the start, being aware of other runners, disposing of trash properly, and following the rules of the track. They also touch on the topic of bodily functions during a run and emphasize that it's a natural part of the sport. Takeaways Always run against traffic for safety Be aware of and follow the specific etiquette for different running environments Communicate and plan ahead when running with others Be visible and use sidewalks and crosswalks Keep information shared during runs confidential Be considerate of other runners, bikers, and drivers on the road Finding a running buddy can enhance the running experience Line up correctly in race corrals Lining up correctly at the start of a race is important to avoid congestion and potential accidents. Runners should be aware of their surroundings and be considerate of other runners on the course. Proper disposal of trash at aid stations is crucial to keep the race course clean and safe. On the track, runners should follow the correct direction and stay in their lanes. Bodily functions such as burping, farting, and snot rockets are a natural part of running and should not be a cause for embarrassment.

Summary In this podcast episode, Cher and Carina discuss running with autoimmune disease, focusing on Carina's experience with ulcerative colitis. Carina shares her journey of being diagnosed with the disease and her initial struggles with medication. She then talks about seeking a more natural solution and working with a specialized health center. Carina also discusses the impact of ulcerative colitis on her running and the challenges she faced. The conversation shifts to the topic of breast implants and their potential connection to autoimmune disease. Carina shares her thoughts on getting her implants removed and the risks involved. The episode concludes with a call for others to share their experiences of running with autoimmune disease and the importance of community support. Takeaways Running with autoimmune disease can be challenging, but finding the right treatment and support can help manage symptoms. Medication for autoimmune disease may have side effects, and it's important to weigh the benefits and risks. Breast implants may be linked to autoimmune disease, and individuals should consider the potential risks before getting them. Sharing experiences and supporting each other in the running community can provide valuable insights and encouragement for those with autoimmune disease.

In this conversation, Cher and Carina provide updates on their running journeys. Cher discusses her progress in training, including her mileage and the challenges she has faced with glute activation. Carina shares her experience of hiring a running coach to help her overcome her tendency to overtrain. They both emphasize the importance of having a coach for accountability and objective guidance. They also discuss the mental and emotional aspects of running and the need for self-care and balance in training. Overall, they are excited about their upcoming races and the personal growth they will experience throughout their journeys.