She Decided to Run Her Way

In this heartfelt return episode, join me as I share the internal adventure I went on after reaching a significant milestone – turning 50. After years as a dedicated running coach and personal trainer, today's episode dives into my decision to retire those roles and fully embrace my identity as a Nutritional Therapy Practitioner (NTP), along with my struggle to release a long-held identity and embrace a new chapter in the next phase of my life. From the challenges of acknowledging the need for change to the ultimate decision to let go, this episode is an honest reflection of me finding clarity and stepping into a future shaped by purpose and passion with the exciting announcement of my new podcast, "Living Free from Chronic Fatigue." This fresh endeavor is not just a podcast; it's a lifeline for women who, like me, have struggled with chronic fatigue and health issues while trying to prioritize an active lifestyle.If you'd like to continue hanging out with me over on the new podcast, "Living Free from Chronic Fatigue," CLICK HERE!Let's Connect!pamela@pamelaotero.comLinkedInFacebook

In today's podcast episode, I'll be sharing with you 12 common causes of chronic fatigue. If you're a female runner who's where I was a few years ago…fed up with feeling poorly, frustrated because you can't do the physical activities that you used to be able to do and experiencing chronic fatigue that's really messing with your life, then I feel confident that today's episode is gonna help you identify where to start, encourage you to ask more questions, and begin to help you find answers to what's really causing your fatigue.Join me!Episodes mentioned:Episode 77: 3 Types of Fatigue: Are You Struggling to Run Because of Fatigue?Let's Connect!Email me at pamela@pamelaotero.comLet's Work Together! If you're a woman who's interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!

Have you noticed that you're gaining weight, you're losing the strength you had, and you're not feeling confident in your body like you used to? Your unrelenting fatigue and health issues are making your weight pretty darn challenging to manage.Well, in today's podcast episode, I share the silly thoughts that flooded my brain recently the moment I saw myself in a photo because of my weight, what shift I've made to help me manage those thoughts, and even two years into restoring my body and healing, how I still struggle and how I believe those struggles can help you if you're feeling the same.I hope you'll join me!Let's Connect!Email me at pamela@pamelaotero.comLet's Work Together! If you're a woman who's interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!

How many women do you know who are trying to do what they've always done with their running, despite the fact that their health has changed, their energy is dwindling, and they're really struggling?Feeling pulled or pushed to keep up with a running group or a running buddy, when inside they know they're running way too fast, running way too far, and doing too much, while not enjoying it one bit!Well, that's exactly what I want to talk about on today's podcast episode - How to keep running with the same running group or running buddy when your health issues are impacting your running.In this episode, I offer you both a reminder about your running, as well as some recommendations on how to navigate this.Mentioned in this episode:Episode 078: Trying to Run, Feeling Fatigued, and Pretending I Was Just FineLet's Connect!Email me at pamela@pamelaotero.comLet's Work Together! If you're a woman who's interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!

I'm sure you've heard of the term oxidative stress, right? It's a harmful process that can negatively affect several cellular structures in your body. When it kicks in and there's an imbalance between free-radical formation and available antioxidants, and your body isn't able to neutralize them, then these cellular structures get damaged.Not such a good thing for a runner unless you're in good health and you have a healthy functioning body that's able to manage that process.But what if you're a runner who's dealing with fatigue or other health issues - should you still be running and will this “stress” cause more damage to your body? Well, in today's episode that's exactly what I want to talk with you about - running, stress, and inflammation.So join me today on the podcast as I answer the question, “Is Running a “Good” or “Bad” Stress On the Body?” and I dive deeper into the topic!Let's Connect!Email me at pamela@pamelaotero.comLet's Work Together! If you're a woman who's interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!

There's absolutely no way that I would have been able to continue coaching clients over the years and run races, while secretly struggling behind the scenes with my health issues without this method!It's the method I used before I was diagnosed with chronic fatigue and even before I had any energy issues at all. It's how I've run since 2005 and it's the only way I will ever run.In today's episode, I'm going to share with you what this method is and how I use it differently than I did when I started using it back in 2005 to manage my energy and move my body while doing other holistic things in my life and with my nutrition to reduce and reverse my chronic fatigue.Join me on today's episode to find out what it is!My FREE workbook is here to help! Inside you'll find step-by-step instructions on how to calculate YOUR specific numbers discussed in this 3-Part Training Series.So don't wait any longer! Get instant access to the workbook by going to pamelaotero.com/workbookLet's Connect!Email me at pamela@pamelaotero.comLet's Work Together! If you're a woman who's interested in reclaiming your running and resolving your chronic fatigue, so you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work together to ditch this fatigue and raise your energy!

Today's episode is the second in a 3-part training series all about the 3 methods that have helped me to manage my energy and fatigue, while still being able to run.The sole purpose in putting this series together for you is to give you practical tools where YOU'RE in the driver's seat with managing your fatigue and energy, so that your fatigue isn't managing you! In this episode I share the 3 biggest benefits of this method:You don't need any equipment like a watch or heart rate monitor to use it.It's a great way to tap into how you physically feel, reconnecting to your body, without focusing so much on metrics or numbers. It allows for daily changes in your running based on your energy state that day.I also explain:how I use it alongside heart rate training, which was the method I explained last week.how I sometimes throw heart rate training out the window on a run and only use this specific method and why I do that.and why this method is best to use if you're on a beta blocker or if you're someone with a heart rate that is genetically super low or high, which I also talked about in last week's episodeJoin me to find out what it's all about!My FREE workbook is here to help! Inside you'll find step-by-step instructions on how to calculate YOUR specific numbers discussed in this 3-Part Training Series.So don't wait any longer! Get instant access to the workbook by going to pamelaotero.com/workbookLet's Connect!Email me at pamela@pamelaotero.comSnag my running resource "Running Made Ridiculously Easy"Work Together: If you're a woman who's interested in resolving your chronic fatigue and reclaiming your running, so that you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work One-on-One to ditch this fatigue and raise your energy…together!

Today's episode is the first in a 3-part training series all about the 3 methods that have helped me to manage my energy and fatigue, while still being able to run. I'm pretty confident that the method I'll be sharing is one you've already heard about, but maybe you never considered using or you never really understood. And that method is…Heart Rate Training.Now, if you're someone who does in fact know about Heart Rate Training and you've already been using it with your running, I want to encourage you to continue listening because much of what I'll be sharing, you may not have known.I'll be going over 7 key areas to Heart Rate Training so that by the end of this episode you'll have a comprehensive understanding of it and you can start using it.My FREE workbook is here to help! Inside you'll find step-by-step instructions on how to calculate YOUR specific numbers discussed in this 3-Part Training Series.So don't wait any longer! Get instant access to the workbook by going to pamelaotero.com/workbookLet's Connect!Email me at pamela@pamelaotero.comSnag my running resource "Running Made Ridiculously Easy"Work Together: If you're a woman who's interested in resolving your chronic fatigue and reclaiming your running, so that you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work One-on-One to ditch this fatigue and raise your energy…together!

Today I want to talk with you about the biggest misconception that I think many women are led to believe when it comes to running and chronic fatigue.But first I want to ask you - what do you think that misconception might be?that you'll have to stop running altogether until you resolve itthat you'll need to find another activity to do because you'll have to hang up your running shoes for goodthat there's just no way these two things can ever exist togetherWell…I'm here to tell you that if any of those things are what you've been told…it just ain't true.I'm proof of that.Let's Connect!Email me at pamela@pamelaotero.comSnag my running resource "Running Made Ridiculously Easy"Work Together: If you're a woman who's interested in resolving your chronic fatigue and reclaiming your running, so that you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work One-on-One to ditch this fatigue and raise your energy…together!

Pretty, perfect, and “buttoned up beautifully” takes a lot of work. And for years I worked so hard to do that. To hold it all together, put a smile on my face, and pretend I was just fine until…my body began to break down and fall apart.On today's podcast episode, I'll share how the compounding effect of extreme stress, in the combination of adrenal exhaustion, chronic reactivated EBV, and an autoimmune disorder finally hit their limits and resulted in chronic fatigue, why I'm not pretending to hold it all together anymore, and how I hope I can help you avoid falling apart if you're doing the same darn thing.Join me!Let's Connect!Email me at pamela@pamelaotero.comSnag my running resource "Running Made Ridiculously Easy"Work Together: If you're a woman who's interested in resolving your chronic fatigue and reclaiming your running, so that you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work One-on-One to ditch this fatigue and raise your energy…together!

Have you ever gone for a run and right out of the gate, maybe 15-20 minutes in you're struggling to maintain an easy-effort pace? Does your body feel like it's working 10 times harder than what the numbers on your Garmin are showing?Or…maybe you went for a long run and you hit a point where your body just couldn't run anymore? You had to turn around and head back walking because you just couldn't muster up the energy to run one more mile, much less another minute?Or possibly you've been feeling wiped out and completely exhausted after your regular runs or workouts for the past few months and you need to lay in bed for hours afterward because that's what it takes to feel better and function for the rest of the day?If any of these scenarios sound familiar, then it's highly likely you're dealing with fatigue.But what type of fatigue is it exactly?Well, that's exactly what I want to talk with you about in today's podcast episode. Today I'll be diving in and explaining 3 different types of fatigue that might be at play with your running, how to know which one you're dealing with, and what to do about it!Mentioned in this episode:Episode 53: My Top 3 Pre-Run Whole-Food Fueling Ideas Based on Popular DietsEpisode 46: My Top 8 “Go-To” Whole Food Fueling Sources During a RunEpisode 37: Quick & Simple Pre-Run Fueling Ideas to Keep You From Feeling Crappy, Sluggish, and Down-Right Fatigued During Your RunsLet's Connect!Email me at pamela@pamelaotero.comJoin me LIVE on Facebook @heycoachpamelaSnag my running resource "Running Made Ridiculously Easy"Work Together: If you're a woman who's interested in resolving your chronic fatigue and reclaiming your running, so that you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work One-on-One to ditch this fatigue and raise your energy…together!

I often get asked as a running coach, “what should I eat, what's the best fueling strategy, or what should I eat before a run, during a run, or after a run?”All of which are great questions, because I absolutely think you should have an intentional fueling strategy. But rarely do I get asked these questions:“What should I eat outside of my running that will optimize my running, so I feel better and stronger during my runs?” Or even more importantly, “what should I eat when I'm not able to run because of an injury or an illness?”I really think these questions are much better questions to be asking. And because they're not being asked, and I really think they should be, I just thought, heck…I guess today I'll just bring them to your attention.So in today's episode, I'll be talking about how these “better” questions can be answered by taking a Nutritional Therapy approach vs. a “fueling” or “nutrition” approach, as well as why it matters and why I really think you should be focusing on Nutritional Therapy instead of “fueling” or “nutrition.”Mentioned in this episode:Episode 071: “Where are Electrolytes and Other Minerals Leaking In Your Life?”Let's Connect!Email me at pamela@pamelaotero.comJoin me LIVE on Facebook @heycoachpamelaSnag my running resource "Running Made Ridiculously Easy"Work Together: If you're a woman who's interested in resolving your chronic fatigue and reclaiming your running, so that you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work One-on-One to ditch this fatigue and raise your energy…together!

The world is really running on caffeine!Drinking tea and coffee has become one of the most popular traditions today. Around the world, it's something that's consumed by almost every single culture and for many, it's a daily ritual that is truly treasured.Today I want to offer you a suggestion - making connections. Walk away making some connections with how you're feeling, what type of coffee or tea you're consuming, and why you drink it in the first place. As well as really thinking about unexplained symptoms you might be experiencing that are negatively impacting you and that could also impact your running.In today's episode I'll be sharing 3 things:A little background about coffee and tea - some things you may not know.Factors you may want to consider when deciding if drinking coffee or tea is beneficial to you or if you should cut back.Symptoms you might be experiencing, as well as health conditions you might have, which can be made worse when consuming coffee or tea. Join me today and I promise - I'm not gonna tell you to give it up altogether. I'll let you make that decision for yourself after listening to today's episode.Let's Connect!Email me at pamela@pamelaotero.comJoin me LIVE on Facebook @heycoachpamelaSnag my running resource "Running Made Ridiculously Easy"Work Together: If you're a woman who's interested in resolving your chronic fatigue and reclaiming your running, so that you can get back the energy you once had, the body you desperately desire, and the things you absolutely love, then CLICK HERE, so we can work One-on-One to ditch this fatigue and raise your energy…together!

Often times during the colder months, you might cut back on your running and training because well…it's frickin' cold outside, and sometimes the roads are iced over and slippery to run on. Plus you may not want to run on the treadmill all Winter long. So instead of losing all those gains you've made during the Fall with your running, adding in snowshoeing in place of one of your long runs or one of your maintenance runs, will help you get outside safely, move your body, and maintain what you've already built.In today's episode, I'll share the 4 benefits snowshoeing can provide your running and why I think you should add it to your fitness mix!Mentioned in this episode:Episode 028: How to Use the Winter Months to Realign Your Running and Focus on Your Weak LinksLet's Connect!Email me at pamela@pamelaotero.comJoin me LIVE on Facebook @heycoachpamelaSnag my running resource "Running Made Ridiculously Easy"

Today I wanted to share with you a little “behind-the-scenes” of my most recent accomplishment and how I almost quit…twice. You see, I set a goal for myself many years ago that by the time I turned 50 I'd do this BIG thing, and as the years kept ticking away and I got closer and closer to turning 50, which I will be early next year, this desire kept tugging at my heart and surfacing in my head. And as that happened I found myself pushing it away and talking myself out of it because I just didn't know how I could pull it off with all that I had going on. My brain was constantly directing my thoughts to how hard it would be and all that I didn't have.But regardless of those thoughts I still took the leap and I jumped all in!This is why the intention of today's episode is to share with you my struggle, explain my reasons for pushing through, and more importantly encourage you to not give up or quit if you're possibly standing in a place of wanting to.Join me for this “behind-the-scenes” and find out what my most recent accomplishment was!Let's Connect!Email me at pamela@pamelaotero.comJoin me LIVE on Facebook @heycoachpamelaSnag my running resource "Running Made Ridiculously Easy"

Often times I think we get in the habit of thinking things are out of our control when it comes to our time - not having enough for our running and training.We've gotten used to responding to everyone else's needs before our own. And as a result, we're not where we'd like to be with our running, fitness, weight, body, or health, and we're a little resentful.Join me today as I dive into the topic of "Asking for What You Need with Your Running" so that you get back your time and the results you want…without being resentful!Let's Connect!Email me at pamela@pamelaotero.comJoin me LIVE on Facebook @heycoachpamelaSnag my running resource "Running Made Ridiculously Easy"

You might be surprised to know that even the fittest people, who have the healthiest diet can leak minerals that are essential to their bodies.Today I'm diving deep into some of the most common symptoms people experience which are signs of mineral deficiencies and mineral imbalances. I'll also explain 7 areas in your life or things you might be doing that can cause them to leak, as well as offer ideas on how to support getting more of them and holding on to them once you get them!Let's Connect!Email me at pamela@pamelaotero.comJoin me LIVE on Facebook @heycoachpamelaSnag my running resource "Running Made Ridiculously Easy"

Today's episode is simply a little “food for thought.” I wanted to share with you an idea or a shift in your thinking that you may be craving right now with your running and your fitness.This idea stems from my ability over the years to overcome my deeply engrained running patterns and beliefs that kept me from having a sustainable running practice that I actually enjoyed. You might be currently standing and stuck where I once was:Consumed with how you look.Committed to a training schedule that has you working “all out, all of the time,” because that's just what you do!Criticizing yourself for either missing a run or workout, or not hitting a specific pace that you keep telling yourself you should hit by now!Pushing or powering through aggravations, even though you know you have an injury creeping up.Feeling so depleted, tired, and exhausted, but you continue to run and workout because operating any other way just doesn't seem possible. Well if that's you, then this episode is 100% meant for you! Let me just say up front that those thoughts, beliefs, and patterns of training (that I'm all too familiar with) are the quickest way to break down, burn out, and quit altogether.Snag my FREE running resource "Running Made Ridiculously Easy" HERE!Let's Connect!Email me at pamela@pamelaotero.comJoin me LIVE on Facebook @heycoachpamelaSnag my running resource "Running Made Ridiculously Easy"

Today's episode is all about overstriding - why I think it's helpful to minimize or prevent it if you're someone who's possibly doing it.If you've been running for some time and you think you already know all there is to know about overstriding, I'd like to challenge you to stick around today, because I truly believe you'll snag at least one new insight from today's episode because often times, as we go about our running there, are times that we're either in a different state of mind when we listen to something or at a different stage with our running, and we often hear things differently or need the information when we maybe didn't need it before. So if that's you, I hope you'll consider hanging with me for a bit today as I share with you:what stride length iswhat overstriding iswhy many runners do itwhy you want to minimize or prevent itwhy it's less common with trail runningand…ultimately have you walking or running away with an understanding of how this will keep you running strong and staying injury-free.Let's Connect!Email me at pamela@pamelaotero.comJoin me LIVE on Facebook @heycoachpamelaSnag my running resource "Running Made Ridiculously Easy"

Do you feel tired, exhausted, and worn out from driving yourself into the ground trying to fit it all in, running and working out in a way that's based on other people's expectations of you, not your own?Agendas and expectations that you adopted without ever asking yourself “why?” In today's episode, I want to encourage you to strip away those expectations, and intentionally decide for yourself what you want your running and fitness to be about, so you can get to the heart of what makes you happy.  Let's Connect!Email me at pamela@pamelaotero.comJoin me LIVE on Facebook @heycoachpamelaSnag my running resource "Running Made Ridiculously Easy"

I hear a lot of talk from women who are in it, they're doin' the thing, running, working through their training and many of them keep getting aggravations with their running shoes and their feet, specifically because of bunions, arthritis, achilles tendonitis or strains, and rolling their ankles.So today I thought it would be helpful to share a few ways you can reduce those sorts of running aggravations by focusing on 3 characteristics of a running shoe that you may not have considered and that can help.Ways you can make simple adjustments when you're due for your next pair of running shoes or if you're brand new to running and you're in the market for your first pair.Listed below are also previous episodes that will support this topic as well.Mentioned in this episode:Episode #58: What is Overpronation and Why Does it Matter with Your Running?Episode #48: How Improved Ankle Mobility Will Help Your RunningEpisode #44: Three Super Simple Actions in Under 10 Minutes That Helps Keep Plantar Fasciitis AwayEpisode #15: 3 Common Foot Injuries Runners Experience & How to Prevent ThemEpisode #4: Keep Your Feet Injury Free by Understanding the Difference Between Trail Running and Road Running ShoesEpisode #3: Three F's to Finding the Right Running ShoeSnag my FREE running resource "Running Made Ridiculously Easy" HERE!

Today's episode is going to be a game changer for you! You'll walk away with a better understanding of the Running Interval Method™ and five ways you can modify or adjust it when you come up against any of these situations:when you change your goal distancewhen you're returning to your running after an injury, an interruption in your training, or an illnessif you decide to switch from road running to trail running when you miss one of your long runs during your training or you miss all of your midweek maintenance runs one week, and you want to stay on track with your training schedulewhen you're feeling stressed, tired, or you find yourself in a funk, and you still want to complete your scheduled runAll of these reasons are meant to offer you the flexibility with your running that I know you need, but also to encourage flexibility with how you think about your running. Making running accessible, enjoyable, and ridiculously easy to more women around the world is one of my core drivers as a coach, and using the Running Interval Method™ really and truly makes that happen!Mentioned in this episode:Episode 001: Push Through the Pain and Interesting Things HappenEpisode 054: Trail Running Pros and ConsSnag my FREE running resource "Running Made Ridiculously Easy" HERE!

In the past 15 years of coaching, most of the runners I've come across “thought” that running faster was the end-all-be-all with running and they spent way too much time striving for this. Usually, because they were falsely led by the running masses to “think” that should have been the ultimate goal.It has been and still is to this day one of the top fears and reasons I see so many women struggle with their running, don't get started running, or don't believe they can be a runner - because they're not fast.So if you're one of those women who has been led astray or is being pulled to do what everyone else is doing, striving to run faster, and you're just not enjoying it, then I really think you're gonna enjoy today's episode and find it eye-opening.My hope is that this episode will be a game changer for you with your running because in my coaching opinion, running faster for most people, should be at the bottom of their list of running priorities. So today I want to talk with you about 4 areas as it relates to faster running:Who should be focusing on it?What phase of training it should take place.The benefits of faster running.The risks of faster running.And then afterward, you'll get to decide what you think is best for you and what feels good to you.Does that sound like a good plan? You deciding for yourself what your running should look like and feel like?I hope so!Mentioned in this episode:062: Running Slower Provides 6 Benefits That Faster Running Won't!036: How to Choose What Running Distance is Right for YouSnag my FREE running resource "Running Made Ridiculously Easy" HERE!

Your glutes are your powerhouse and the largest muscle in your body!Every time you sit, stand, take a step walking or run, your glutes are the primary muscle group that makes those movements happen - not to mention the important role they play in stabilizing your hips and lower back.But all too often runners, and possibly you, experience muscular imbalances and overcompensating patterns, because the glutes aren't directly being strengthened in a way that has them properly “fire” or “turn on.” This is why in today's episode I want to chat about getting your glutes to fire, so you have more power during your runs, you create a balanced and efficient running gait, and you reduce or eliminate any overcompensating patterns you just might be creating because they're not being activated to their full potential.I'll also share with you 3 of my “go-to” glute-focused exercises I do weekly. So join me as I get fired up about activating your glutes!

Today I thought I'd lead this episode with an idea - a different angle or perspective on how you might approach creating lasting habits with your running. Making running a part of your life. Something you “just do” on a regular basis.And this new angle or perspective starts with throwing out the notion of “creating habits,” shifting instead to “creating running routines,” and asking yourself what specific problems those running routines will solve. Problems like:stressweight losslack of confidencenot feeling strongfeeling isolatedmaking yourself a priorityBecause in my opinion, knowing the problem you're trying to solve is the most important step to take before you can create a running routine that's going to support and solve the problems you have.Ready to dive in and talk a bit more about this?I sure as heck hope so! Let's go.Mentioned in this episode:Episode 40: What does it take to stay engaged with your running and nutrition, when you know doing those things feels good to you and is good for you?

There's this misconception that many runners have, that their runs should be “all out,” all of the time. You might be someone who's been believing that for quite some time. Thinking you're not running fast enough, you're slow, you need to push harder, and you need to run faster.Because isn't that the end-all, be-all with running? To be faster.Have you bought into this misconception? If so, I want to encourage you to…Stop! Stop trying to run fast and start running slower!And in today's podcast episode, I'm going to share with you six benefits that running slower provides, that running faster won't. Let's get to it!

Today's podcast episode isn't a conversation anyone really wants to have, but it's a conversation that must be had. The conversation…how to defend yourself from being attacked while out on a run. I like to think of myself as a defensive runner, always aware of my surroundings, but I'll admit that lately, I've been a bit complacent and lazy about it until a woman in my hometown was attacked this week. She was stabbed and raped while out walking on a trail that I regularly run. I know there might be a woman, maybe two, or even you who's naive to these sorts of things happening, or you're just like me and you've become complacent about protecting yourself and keeping self-defense top of mind while you're out on your runs.So today I want this episode to be a little reminder to keep self-defense top of mind, share with you three pre-run precautions I think you should take, and four self-defense tools I think every runner should have so that you're armed with ways to protect yourself as you continue to explore running routes and trails that bring you peace, joy, and improved fitness.Self-Defense Tools Mentioned in the Episode:Black Cat Knuckles“She's Birdie” Safety AlarmHandheld Pepper SpraySelf-Defense Baton/Stick

In today's episode, I want to talk with you about resistance - a different type of resistance. I think most often when resistance is discussed within the running community, it's more about the resistance you might feel when your running starts to feel harder as your mileage increases or an increase in discomfort as you strive to run faster. Although that type of resistance is totally real and something many runners, both new and experienced encounter, today I want to talk about another type of resistance that I don't think many runners, or coaches for that matter, acknowledge or consider when training and running. You might be experiencing resistance right now with your running. Maybe you're:Pace is getting slower, instead of fasterStruggling to complete a certain mileage when you've run that distance many times beforeFeeling wiped out and depleted after a run, when you normally would feel energizedHaving aches and pains resurface, when they haven't bothered you for monthsThese examples, in my experience, are signs or symptoms of resistance you're running up against caused by other underlying issues that you're possibly not considering because you're looking at your running in isolation from the rest of your life.And that's what I want to talk about today, so join me!Mentioned in today's episode:Episode 33: Running and Chronic Back Pain: 4 Solutions to Reduce or Eliminate It Altogether

Today I wanted to share with you 4 things I wish I had done differently when I was brand-spankin' new to running to help fast-track you forward, alleviate some of your struggles, encourage you to go against societal norms with your running and find a way that feels good for you.As a coach now for almost 15 years I've learned a lot as a runner and a coach. If I can help fast-track you toward accomplishing your desired distances or any of the goals you have your eyes set on, then you better believe I'm gonna do that!Join me today as I share the "4 Things I Wish I Did When I Was Brand New to Running!"Mentioned in the episode:Episode 001: Push Through the Pain and Interesting Things HappenEpisode 026: 5 Reasons You Should Start Walking During Your Runs, Instead of Apologizing for it!Episode 052: How to Preserve Your Mental energy, Create a Positive Emotional Experience, and Build an Injury-Resistant Body with Your Running

If you're new to running, today's topic here on the podcast is something I think you should know.  And if you're not new to running, this topic could be the missing puzzle piece to solving your hip and knee aggravations.Over the years of coaching, I've talked to many runners who have been running for some time and I find it quite surprising how many of them know very little about their foot mechanics and overpronation, which is exactly why I want to chat with you about it today. So join me as we dive into what overpronation is and why it matters to your running!

Thanks for being a loyal listener! I wanted to give you a quick update and let you. know I'm not MIA. I'll be up and running with you next week.

Do you remember when running used to be fun? When we weren't so serious about it. We didn't worry about our mile splits, our finish times, or what other people thought about our running. We just had fun running.Well, today that's what I want to talk about - bringing fun back into your runs and 7 reasons I think this specific type of run will help you do that!If you're someone who's: getting bored with your runninggetting too serious with your training and you're not really enjoying it like you used to.been running for a bit and you'd like to gently introduce some faster running into your training, but you really have no desire to hit the track and do those intense speed sessions.Then stick around, as I tell you about a type of run you just might like to try, and who knows, you might have a little fun doing it too!

I often get asked, “How can I be successful at running?” And my first response is, “Well...define success for me?” because success means something different to each of us.You might be someone who doesn't feel successful with your running. You're frustrated with yourself because what running looks like for everyone else, at least in how you're perceiving it, is not at all your experience with running, and that leaves you feeling frustrated.Well, today I want to share with you three things I've found all successful runners do, coming from my experience as a coach and with my clients. These three things are actually pretty simple and straightforward, although I do think many aspiring runners think it's way more complicated than it really is. Let's jump into these 3 things!

Today I want to chat with you a little bit about trail running, specifically the pros and cons, but also how it can make you a stronger runner in general, as well as improve your running on the road.If you're someone who's currently feeling or experiencing: boredom with your runningstress or strain in your hamstrings from overstridingaggravations with your knees and back from the impact of running on the road hitting a plateau with your pace Then stick around because what I'm going to share in this episode, is sure to help you in each of those areas.Now let's dive into the pros and cons to trail running!Mentioned in the episode:Episode 004: Keep Your Feet Injury Free by Understanding the Difference Between Trail Running and Road Running ShoesJoin me for Coaching Over Coffee  with Pamela on Facebook @heycoachpamela on Thursdays at 6:30 am PSTEmail me at pamela@pamelaotero.com

In today's episode I'll be sharing with you 3 Pre-Run Whole-Food Fueling Ideas Based on Popular Diets or ways of eating, specifically Whole 30, Paleo, Keto, and Vegan. Additionally, I'll be chatting with you about: Benefits to eating prior to a run. Considerations based on mileage, time, and/or intensity.Symptoms or issues related to not eating prior to a run.Other potential causes of these symptoms.Let's dive in!Here is the link to Episode 046: My Top 8 “Go-To” Whole Food Fueling Sources During a Run that I mentioned today. 

In today's podcast episode I want to share with you my comprehensive training approach that I use with my clients and myself to help overcome two of the biggest problems I've found runners struggle with - consistency and completing what they start - whether that be a specific goal distance or a goal race. If you're anyone like me or any of my clients, you too might be struggling with these same problems and if that's the case, just know you're not alone! There are four elements to my Wholeistic Approach™ to running and training that are always built into my training plans and they have the sole purpose and benefit of:preserving your mental energy during your trainingcreating a positive emotional experience with your runningbuilding an injury-resistant body…so that running can be an enjoyable activity that you choose to do long-term and will support your success in being consistent and completing what you start!Here are the podcast episodes I referred to during this episode:Episode 002: 5 Myths Runners Believe About the Running Interval Method and Why They're Mistaken Episode 026: 5 Reasons You Should Start Walking During Your Runs, Instead of Apologizing for It!Episode 023: 5 Reasons Indoor Cycling Can Help You Become a Stronger RunnerEpisode 018: Four Reasons Yin or Restorative Yoga Should Be Part of Your Weekly Running Regimen

In today's quick tip episode I'm sharing all the benefits of uphill running and how you can create more power, energy, explosiveness, and confidence with your running!Here's what I'll be covering in the episode:who should be doing this type of workoutwhen it's best to do themwhat the benefits arethings to consider when performing themhow to actually do themI hope you'll join me!

You might be thinking this episode is going to be all about safe running practices - looking both ways before running across an intersection or always looking to see if there's someone in the parked car backing out before you run past it.Well if that's what you were thinking, you'd be mistaken, although they are great tips that every runner should follow.In today's podcast episode I'll explain the significance between parked cars and running, especially if you're struggling to get started or you've wanted to get back at it, but you're standing still with the fear of how uncomfortable it's going to be when you do start!

In all my years of running, prior to becoming a coach, not one person ever talked with me about strengthening my breath, much less how a balloon could help me do that.After years of working on strengthening mine and knowing first-hand how valuable it is to your running, whether you're just getting started or you've been running for some time, I wanted to talk with you about it.Have you ever gone out for a run and experienced discomfort with your breathing as you were running? Maybe initially at the start of your run or even throughout the entire run? Maybe because you started out too fast or because you were trying to run at a pace that was difficult to maintain? Or maybe you were doing some speed work or hill repeats that required you to increase your effort and intensity creating that feeling of needing to “catch your breath” or feeling like your breathing is loud and out of control?If so, you're not alone. I'm the queen of loud breathing. Every single run I go out on my breathing takes some time to find it's groove, for my body to warm up, and for me to relax into my run. Unless I'm pedaling like a maniac on my Spin bike or running the trails where I live, which during those moments…it stays loud and labored. So hang with me for a bit today as I share with you three things that will help you become a more efficient runner:understanding your breathbeing aware of your breathstrengthening your breathAnd at the end I think you'll be thinking:“Huh….I didn't know that was why I was breathing so hard?” “Hmmm…that's pretty interesting.” “That's pretty cool, I think I'll give that a try next time I'm decorating for my kids birthday party with balloons.”Let's dive in!

I've got a quick training tip for you today! If you're someone who's prone to rolling your ankles, you've had previous foot injuries, or you want to prevent getting injured in the first place, you don't want to skip this quick training tip episode.In today's podcast episode I'll be explaining three things about an area of your body that is often overlooked - your ankles. Yah...they're not sexy, but boy are they critical to your running success. Here are the three things I'll quickly share with you today:Why runners often have poor ankle mobility.How mobility impacts your flexibility and your stability.What simple exercises you can do to improve it.Ready to dive into all things ankles? I hope so. Let's get to it!

Today I'm talking about focusing on the MVP with your running and I'm not talking about the popular trophy given out to that one person on the team who's made the most contributions both on and off the field. Nope…I'm talking about your Minimal Viable Product!Now I hope I haven't confused you even more, possibly prompting you to almost hit that pause button on your podcast player and shut me down for today because this concept, and what you know about it, has nothing to do with running and everything to do with business. Well...hang with me for a bit today because I can guarantee you that in today's podcast episode this Minimal Viable Product totally can be applied to you getting started with your running or getting back to your running if you've had an interruption for one reason or another.Grab those earbuds and take me with you for just a bit today and I'll explain exactly what I mean!

In today's episode, I share 8 of my “go-to” fueling sources that I personally use during my runs. Depending on the length and the intensity of your run, a few of them will be better suited than others for that, but regardless, all of them are quick, convenient, healthy, and inexpensive fueling options.They're also more nutrient-dense than pre-engineered fueling options and they offer a bigger bang for your buck, cleaner sources and higher amounts of vitamins and minerals, and they taste pretty darn good.Listen in and snag some new ideas for your runs!

Why is it that some people, existing runners and aspiring ones, think that just because a race or running distance is “thought” to be challenging, it actually needs to be challenging? They decide ahead of time that the only experience they can have with that race or running distance is one that's HARD.Do you do this? Are your immediate thoughts about what you want to accomplish with your running only focused on how it's going to be hard?If the answer is “yes” that's totally okay. It's exactly why I want to talk about this with you in today's podcast episode. Because…it doesn't have to be.

Today I'll be sharing a quick training tip that's going to help if you're just getting started with your running or you're running is already underway.Quite often I hear runners complaining about their feet aching, hurting, or feeling downright cranky. And although they're pretty good with stretching their quads and hamstrings after a run, they often forget to give their feet just as much attention…or any attention at all.So if you're not already stretching your feet, after this episode, I hope you'll understand why you need to start and how it's gonna keep you running and keep you upright!Getting started involves three super simple actions, that will take you less than 10 minutes.

If you're seeking consistency with your running and you're tired of starting, stopping, and starting all over again it could be because you're doing one or both of these two things. In today's podcast episode I share with you what they are, why you should stop doing them, and what you can do instead.Listen in!I'd love to have you join me on my FREE Masterclass "The Simple 5 Step Framework to Finally Create a Custom Running Plan That Fits Your Busy Life."Head on over to pamelaotero.com/masterclass to reserve your spot and I'll see you there!

I don't have time. I'm so busy. There's no way I'll get it all done? I think I'll just skip my run so I can get straight to work.If you struggle with finding time to run, work out, train for that race - stuck in the busyness, the stress, and the mindset of not having enough time - I really want you to listen in today.Because the people you see that are running, are working out, are making their health and fitness a priority, not to mention losing weight and eating clean, they're choosing to do two things, while also being busy.Two things that are simple and easy.That's what I'll be talking about in today's podcast episode.I'd love to have you join me on my FREE Masterclass "The Simple 5 Step Framework to Finally Create a Custom Running Plan That Fits Your Busy Life."Head on over to pamelaotero.com/masterclass to reserve your spot and I'll see you there!

One of the benefits of running is that you can pretty much do it anywhere and it's relatively inexpensive to get started with - a low-barrier to entry, at least when it comes to the gear you need. You don't need a gym membership to do it, you can walk right outside your door and bam…go for a run. It's an activity you can enjoy year round - summer, spring, fall and winter. But when it comes to running gear, there's one item I find so many new runners either neglect to consider or invest in or know nothing about.And that's ...proper running socks.Doesn't sound too exciting, right!?!Well, ff you're a newer runner joining me today, this conversation is truly a MUST listen to. I know it's not the most exciting thing to discuss, but it's definitely something that can directly impact your enjoyment of running and what will help keep you running. In today's episode I'll be going over four considerations I'd like you to make when it comes to running and the socks you're using:the heel counter and heel collar of your running shoesthe material your running socks are made up ofthe lengths of socks and the types of running you're doingthe thickness of the socks and the times of year you're runningAll of these considerations are going to ensure you don't get blisters on your runs and reduce the number of times you have to start and stop during your runs. So join me!******Ready to take the next step with your running? Create a custom training plan that fits with the busyness of your life and gets you completing your desired running distance? If so, Running by Design, my group coaching program + digital running course will soon be opening for enrollment. Be the first to get notified when the doors open by going to pamelaotero.com/waitlist

In today's episode I'm going to be talking about “What it takes to stay engaged with your running and nutrition when you know doing those things feels good to you and is good for you?”And when I say “engaged,” I'm not talking about being consistent. Those are two different things in my opinion!The reason I wanted to talk with you about this today is because one of my clients, Julianna, asked me this exact question this past week and I thought it was just brilliant.The other reason I wanted to chat with you about this is because I often find aspiring female runners getting swept away with all the tactical and practical running  steps when getting started - the shoes, the gear, the training schedules, the distance, the race, their pace, which all of those are important steps, but the reason I think this question matters so much and was so brilliant is because jumping right in with all the “doing,” all the actions, all the literal steps with your training or healthy eating FIRST, without considering this question, is where these aspiring runners later hit roadblocks and obstacles with their running and nutrition, or quit all together.I don't want that for you and I know you don't want that for yourself.So stick around and join me for today's podcast episode!******Ready to take the next step with your running? Create a custom training plan that fits with the busyness of your life and gets you completing your desired running distance? If so, Running by Design, my group coaching program + digital running course will soon be opening for enrollment. Be the first to get notified when the doors open by going to pamelaotero.com/waitlist

Running is just a tool, a vehicle, an activity that gets you to something else. This “something else” is what I call the ripple effect - what every runner is after. It's not the running, but what running creates that people are really seeking.This ripple effect can be weight loss, building strength, completing a distance you've never completed before, feeling more confident, creating life-long friendships, staying sober, managing the stress of going through a divorce, finding moments of peace when your surrounded by chaos and stress, making time for you and you alone or challenging yourself to run a race or a distance just to see if you can.In today's episode I talk about why it's important to start operating from a place of messy, why you should stop striving for pretty, perfect and polished with your running, and how to create this ripple effect.***********Ready to take the next step with your running? Create a custom training plan that fits with the busyness of your life and gets you completing your desired running distance? If so, Running by Design, my 5 week group coaching program and digital running course will soon be opening for enrollment. Be the first to get notified when the doors open by going to pamelaotero.com/waitlist

What if I told you there's a way to get more results with your running, your workouts, and your eating, without taking more action and doing more. What if you could get better results with either the same action or even taking less action.Sounds appealing right?Well it's absolutely possible and in today's episode that's exactly what I'm going to be chatting with you about. I'll be sharing three shifts or adjustments you can make with the actions you're currently taking or with the actions you're wanting to start taking, that can help you achieve more results with your health & fitness.These are the three shifts I'll be suggesting:Stop doing things that aren't getting you results.Challenge yourself to do things in less time.Start doing less each week, until you have room for more. Join me!******Ready to take the next step with your running? Create a custom training plan that fits with the busyness of your life and gets you completing your desired running distance? If so, Running by Design, my group coaching program + digital running course will soon be opening for enrollment. Be the first to get notified when the doors open by going to pamelaotero.com/waitlist

Whenever I talk with clients about how their training is going, how their runs have been feeling, and what their energy has been, there's almost always a conversation about feeling fatigued, sluggish, and having little to no power during some of their runs.More often than not, my very first question is this…”Did you eat anything prior to your run?”Which is why, in today's episode, I'm talking with you about fueling before a run: when you should eat, or not, why it's important, and what are some quick & simple pre-run fueling ideas you can whip up and have ready to go, so the next time you're rushed to get out the door for your run, you've already dialed in your “go-to's” and you're almost 100% guaranteed to avoid those crappy experiences during your runs.________________________________________________________________________________Ready to take the next step with your running? Create a custom training plan that fits with the busyness of your life and gets you completing your desired running distance? If so, Running by Design, my 5 week group coaching program and digital running course will soon be opening for enrollment. Be the first to get notified when the doors open and what's all inclu