The Coach Jenny Show

COACH JENNY SHOW- EPISODE 44 - COACH JENNY - The 7 Most Common Long Run Mistakes and How to Avoid Them Jenny Hadfield, aka Coach Jenny, is a running and fitness expert and adventurepreneur who inspires every day mortals to run their best lives and earn beautiful views. She's been called the coach of this generation. From her background in corporate fitness to becoming the co-founder of a large multi-sport training company, a best-selling author, and a popular Runner's World columnist, Coach Jenny has influenced thousands of runners, walkers and fitness enthusiasts for over twenty years. TIMELINE HIGHLIGHTS: 5:00 MISTAKE #1: RUNNING TOO FAR TOO SOON 6:57 MISTAKE #2: RUNNING TOO FAST 9:31 MISTAKE #3: RUNNING BY PACE AND NOT EFFORT 13:46 MISTAKE #4: TOO MANY LONG RUNS BACK TO BACK 17:09 MISTAKE #5: RUN NING TOO MANY MILES 19:24 MISTAKE #6: PLAYING LONG RUN CATCH-UP 22:06 MISTAKE #7: INADEQUATE OR EXCESSIVE SUGAR FUELING   KEY TAKEAWAYS: You body doesn't know pace, it knows effort.  Run at a pace which allows you to have a conversation as you run. Let your training plan flow naturally with the rhythm of your life.  Target 30-60 grams of carbohydrates per hour for runs over an hour. Keep it simple when fueling for endurance.    ADDITIONAL RESOURCES: COACH JENNY TRAINING PLANS  COACH JENNY RUNNING VACATIONS   GUEST BIOGRAPHY:  COACH JENNY Jenny holds a Bachelor's Degree in Education and Health Promotion and a Master's Degree in Exercise Science. Using what she learned in her years of coaching, Coach Jenny developed the Flow-Based Training System℠ that teaches runners to train with the rhythm of their body and their life to successfully reach their goals.  Jenny has competed in running and adventure races all over the world including Mark Burnett's Eco-Challenge Expedition Race, the Boston Marathon, the Antarctica Marathon, Rim-to-Rim at the Grand Canyon and the Inca Trail Marathon. Whether it's through her writing, speaking, coaching, or adventure travel, Jenny Hadfield is one of the most influential and relatable health and fitness experts in the world.   Connect With Coach Jenny: Official Website - Facebook - Twitter - YouTube

COACH JENNY - EPISODE 43 - GILAD JACOBS - Recover Like the Pro's with NormaTec CEO Gilad Jacobs Gilad Jacobs is the CEO of Boston-based NormaTec Industries, a global leader in medical and sports technology.  The son of NormaTec's founder, Dr. Jacobs, Gilad saw incredible potential in harnessing the science behind his mother's work, and customizing it to benefit athletes, leading him to grow it from a small medical device company into the revolutionary sports and medicine company that it is today. I've used the Normatec Recovery System for years and I think it is the coolest recovery product around. In this episode, we talk about its origin in the medical world, how it made its way to the sports industry with pro endurance athletes, and how it works to help athletes recover and perform better. TIMELINE HIGHLIGHTS: 1:41 HOW GILAD STARTED IN THE INDUSTRY 8:33 HOW LOWER COSTS BRINGS TECH TO MORE ATHLETES 14:21 NORMATEC PROTOCOL FOR WARM-UP vs RECOVERY 20:10 HOW NORMATEC COMPARES TO OTHER RECOVERY STRATEGIES 26:26 UTILIZING NORMATEC WHEN TRAVELING  30:08 HOW PRO ATHLETE INPUT HAS SHAPED NORMATEC 33:26 NORMATEC'S USAGE IN THE MLB, NBA, & NHL 38:18 HOW CAN SOMEONE TEST NORMATEC FOR THEMSELVES? 41:10 WHAT ARE NORMATEC'S PLANS FOR THE FUTURE?   KEY TAKEAWAYS: Rapid recovery technology is the next frontier of sports medicine.   You don't have to be injured to utilize dynamic compression technology.   Increasing circulation through massage removes lactic acids, and metabolites.  ADDITIONAL RESOURCES: https://www.normatecrecovery.com GUEST BIOGRAPHY:  GILAD JACOBS Mr. Gilad Jacobs serves as Vice President of Sports Medicine at NormaTec Industries, LP. Mr. Jacobs leads NormaTec's Sports Medicine division, which he established in 2007, and is responsible for sales to pro teams, top college and Olympic programs, and elite and amateur athletes. He completed an undergraduate degree in Communications at the University of Pittsburgh. Connect With Gilad Jacobs: Official Website - Facebook - Twitter - Instagram 

COACH JENNY SHOW - EPISODE 42 - Running Strong with Keith Hanson Keith Hanson is the co-author of two books, the Hanson's Marathon Method and the Hanson's Half Marathon Method. Keith is co-founder of the Olympic Development Program - the Hanson's-Brooks Distance Project and the Hanson's Running Shop in Rochester Hills Michigan, where he and his brother Kevin train professional and amateur runners.   Their insights into their individual athletes and coaching philosophies have enabled athletes like Desi Linden and Brian Sell to successfully compete on the world's greatest running stage. And we certainly saw evidence of this in the Boston Marathon with Desi's incredible win!  TIMELINE HIGHLIGHTS: 1:05 - HOW KEITH BEGAN RUNNING 4:59 - TURNING RUNING INTO A BUSINESS 13:30 - BUILDING A COMMUNITY OF RUNNERS 15:47 - THE IMPORTANCE OF PATIENCE WITH YOUR TRAINING 20:49 - HOW DOES KEITH CHOOSE HIS ATHLETES? 28:54 - WHY MICHIGAN IS A GOOD BASE FOR TRAINING 33:35 - COURSE SIMULATION STRATEGIES 37:58 - DESI LINDEN'S 2018 BOSTON MARATHON STRATEGY 44:19 - KEITH HANSON'S TIPS FOR BEGINNER MARATHON RUNNERS 49:22 - ENERGY CONSERVATION STRATEGIES FOR MARATHONS    KEY TAKEAWAYS: Patience and persistence in training is essential, to realizing your potential. Running a marathon isn't about being fast, it's about being efficient. Runners MUST be smart in the first half of a marathon. Worry about only controlling controllable factors.     ADDITIONAL RESOURCES: Hanson's Running - Coaching Services Hanson's Marathon Method (Book) Hanson's Half-Marathon Method (Book) Keith Hanson Runner's World Interview Marathon Training, Minus the Long Run (NY Times)   GUEST BIOGRAPHY:  KEITH HANSON Education: Michigan State Univeristy – Graduated 1987 Bachelor of Arts Materials and Logistics Management   Running Background Completed Detroit Free Press Marathon 1978 at age of 13 in 3:20:01 and Maryland Marathon 1979 at 14 in 2:59:29. High School personal bests of 9:39 3200 meter Collegiate Michigan State University 3000 8:23 5000 14:36 10000 30:36 Captain Cross Country 1986 and 1987   Coaching 1995 – 1999 Harper Woods Notre Dame High School Cross Country Head coach 1999 – Current Coach of Hanson's Running Shop Olympic Development program   Program Accomplishments 2001 USATF Club Team Champions 5 Individual qualifiers in 2001 US Track Championships 5 in Top 21 at 2000 US Cross Country winter championships   Connect With Keith Hanson Online: Official Website - Facebook - Twitter - Instagram 

COACH JENNY - EPISODE 41 - Running Reinvented with ElliptiGO CEO Bryan Pate In 2005, during his federal court clerkship, Bryan approached Brent Teal, a friend and former Palomar co-worker, with the idea for the ElliptiGO. In 2008, after three years of working with Brent on designing, developing, and testing prototypes, Bryan left McKinsey to work full-time on the ElliptiGO project. Bryan and Brent co-founded ElliptiGO Inc. at the end of 2008 to commercialize the world's first elliptical bicycle. As the company CEO, Bryan leads the company's corporate strategy.  Bryan is a named inventor on more than twenty issued patents and an accomplished endurance athlete, having completed numerous running, cycling and triathlon events, including Ironman Florida.   TIMELINE HIGHLIGHTS: 0:43 HOW DID YOU GET STARTED IN ENDURANCE SPORTS?   6:14 HOW DID ElliptiGO BEGIN?   12:42 WHY ElliptiGO WAS DESIGNED FOR RUNNERS 18:06 HOW ElliptiGO CREATED A NEW INDUSTRY FOR RUNNERS 21:56 WHY  ELITE RUNNERS ARE USING ElliptiGO AS A PERFORMANCE TOOL 26:34 ElliptiGO's BENEFITS FOR RUNNERS 28:00 HOW ElliptiGO EMPOWERS RUNNERS TO TRAIN LIKE CYCLISTS  31:54 USING ElliptiGO FOR CLIMBING TRAINING IN FLAT ENVIRONMENTS 34:28 HOW THE ElliptiGO HAS EVOLVED OVER THE YEARS 43:40 ElliptiGO SUCCESS STORIES FOR EVERYDAY RUNNERS 46:50 THE EMERGING  ElliptiGO COMMUNITY 50:06  THE  COMMUNITY FUELED GROWTH OF ElliptiGO 54:18 HOW CAN SOMEONE TEST RIDE AN ElliptiGO?   KEY TAKEAWAYS: ElliptiGO was designed to recreate the running experience without impact. ElliptiGO can provide climbing training in flat environments.  Lack of impact accelerates a runners recovery system.   ADDITIONAL RESOURCES: Official ElliptiGO Website   GUEST BIOGRAPHY:  BRYAN PATE Bryan earned a Bachelor's of Science degree in Earth Systems from Stanford University in 1995. Upon graduation, he joined the U.S. Marine Corps. As a Marine Officer, Bryan led a platoon of Scout Snipers during a deployment to the Persian Gulf and also served as an intelligence officer on an admiral's staff. After the Marines, Bryan accepted a strategic marketing position at semiconductor equipment manufacturer Palomar Technologies, Inc. While at Palomar, Bryan helped lead two new product development efforts. In 2002, Bryan left Palomar to attend Columbia Law School. After graduation he completed a one year federal court clerkship and then joined McKinsey & Company, a management consulting firm.    In 2005, during his federal court clerkship, Bryan approached Brent Teal, a friend and former Palomar co-worker, with the idea for the ElliptiGO. In 2008, after three years of working with Brent on designing, developing, and testing prototypes, Bryan left McKinsey to work full-time on the ElliptiGO project. Bryan and Brent co-founded ElliptiGO Inc. at the end of 2008 to commercialize the world's first elliptical bicycle. As the company CEO, Bryan leads the company's corporate strategy.    Bryan is a named inventor on more than twenty issued patents and an accomplished endurance athlete, having completed numerous running, cycling and triathlon events, including Ironman Florida.   Connect With ElliptiGO Online: Official Website - Facebook - Twitter - Instagram - Private Facebook Group

COACH JENNY - EPISODE 40 - Let Your Mind Run with Deena Kastor Deena Kastor is one of the world's most extraordinary female athletes. Her career is earmarked by her groundbreaking 2004 Olympic Bronze Medal in the marathon in Athens, Greece, which shattered a 20-year medal draught for U.S. women in the event.  Yet, her accomplishments don't stop there. Deena is currently the American Record Holder in the marathon (2:19:36) and half marathon (1:07:34) and has held American records in a distances from 5K to the marathon.  Deena's win at the 2005 Chicago Marathon was highlighted in the inspiring documentary, Spirit of the Marathon. Deena followed that momentum to win the 2006 London marathon which ranked her #1 in the world that year. In 2014 Deena set 5 world masters records in one race during the Philadelphia Rock ‘n' Roll Half-Marathon. Deena has a reputation for bringing her very best self to the starting line while simultaneously inspiring excellence in everyone around her. She did just that with her new book, Let Your Mind Run, A Memoir of Thinking My Way to Victory.  You can't help but shift your thoughts to the positive when reading her book.    TIMELINE HIGHLIGHTS: 1:46   WRITING ‘LET YOUR MIND RUN' 8:16   PERSEVERANCE WHEN TEMPTED TO QUIT 13:24 HAVING PATIENCE WITH OUR DEVELOPMENT 14:43 STARTING A MINDFULNESS PRACTICE 20:29 EXCEDING EXPECTATIONS 21:42 RESPONDING TO FEAR WITH COURAGE 23:27 HOW MARATHON RUNNING TEACHES US TO DEAL WITH FEAR  25:29 THE ROLE VISUALIZATION CAN PLAY FOR RUNNERS  28:47 THOUGHTS WHILE RACING IN THE 2004 OLYMPICS 34:07 LEARNING FROM OUR INJURIES 40:42 NAVIGATING THE CHALLENGES OF PARENTHOOD    KEY TAKEAWAYS: The principles that make us better athletes also makes us better human beings. The importance of being critical without being judgmental.  Shift from the negative to the positive whenever possible.  There's a difference between being fit and being healthy. Meet your fears with courage.     ADDITIONAL RESOURCES: Let Your Mind Run: A Memoir of Thinking My Way to Victory   GUEST BIOGRAPHY:  DEENA KASTOR I have been running since I was 11 years old and have learned over the years that there is no greater influence on success than the power of optimism. When we are positive, we master our physical potential. The power of our own thinking can open doors and elevate our performances. With optimism I have been able to pursue every goal, win medals, earn American and world records, but more importantly, I've been able to be resilient in the face of injury and falling short. Optimists are dreamers, believers and solution seekers. I believe that these lessons are universal and not running exclusive. Connect With Deena Kastor Online: Official Website - Facebook - Twitter - Instagram  

COACH JENNY SHOW - EPISODE 39 - Strength Train Like Pro Runners with Jason Fitzgerald Jason Fitzgerald is a USA Track and Field certified coach, 2:39 marathoner, and Men's Running Magazine's 2017 Influencer of the Year. Through the award-winning Strength Running blog, coaching programs, and podcast, he has helped tens of thousands of runners reach new personal bests since 2010.  TIMELINE HIGHLIGHTS: 2:00 HOW INJURIES INFORMED JASON'S STRENGTH RUNNING PHILOSOPHY 4:59 JASON'S PRE-INJURY STRENGTH TRAINING REGIMEN 7:11 THE BENEFITS OF STRENGTH TRAINING FOR RUNNERS 11:43 HOW OFTEN SHOULD ONE STRENGTH TRAIN? 12:10 THE DO'S & DONT'S OF STRENGTH TRAINING FOR RUNNER 17:27 BALANCING STRENGTH & CARDIO TRAINING 19:26 STRENGTH TRAINING TO IMPROVE RUNNING PERFORMANCE  20:34 HOW ELITE RUNNERS STRENGTH TRAIN TO IMPROVE PERFORMANCE 28:09  STRENGTH TRAINING FOR BEGINNER RUNNERS  31:19. STRENGTH TRAINING WHILE TRAVELING  33:52 BODY WEIGHT vs WEIGHT TRAINING ROUTINES 36:09 STRENGTH TRAINING FOR HALF MARATHONS 41:54 FAVORITE STRENGTH TRAINING SUCCESS STORIES   KEY TAKEAWAYS: Injury prevention is the #1 reason runners should lift weights. Strength training twice weekly for 45-60 min each delivers maximal benefits. Running is an impact sport, it's you vs the ground. Runners don't have to lift more than twice a week. Lift weights AFTER you run, not before you run. Take two minutes rest in-between each exercise.   Strength training delays fatigue.   ADDITIONAL RESOURCES: Jason's Training Programs Jason's Full Strength Program Jason's Free E-mail Strength Training Series Jason Fitzgerald's ‘Strength Running Podcast'   GUEST BIOGRAPHY:  JASON FITZGERALD  Jason Fitzgerald is the creator and founder of Strength Running. As a USA Track & Field certified coach, he's helped thousands of runners race faster, get stronger, and prevent injuries since 2010. Jason has been running competitively since 1998 and during that time he's run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathons and marathons. Jason also hosts of the Strength Running podcast, and is a member of the Greatist Expert Network, and his book Running for Health & Happiness debuted as an instant Amazon bestseller. Jason is the 2017 Men's Running Influencer of the Year and my coaching advice has been featured in most major media publications like Runner's World, Competitor, Forbes, Lifehacker, Health Magazine, Business Insider, Fitness and many more. Connect With Jason Fitzgerald Online: Official Website - Facebook - Twitter - Instagram

COACH JENNY - EPISODE 38 - SCOTT JUREK: North - Finding My Way While Running the Appalachian Trail with Scott Jurek Scott Jurek is considered one of the greatest long distance runners of all time. He has claimed victories in nearly all of ultrarunning's elite trail and road events including the historic 153-mile Spartathlon, the Hardrock 100, the Badwater 135-Mile Ultramarathon, and the Western States 100-Mile Endurance Run, which he won a record seven times.   He is also the New York Times bestselling author of Eat and Run, has been prominently featured in countless publications, and is a star of the international  bestseller, Born to Run. In 2015, Scott decided to mark the end of a 20-year career as a competitive runner by undertaking what would be his mind and body's greatest test: establishing a new fastest known time (FKT) for running the entire length of the 2,189-mile Appalachian Trail. In order to set the record, he would run each and every day, rain or shine, for 46 days straight—NO days off— While Scott ran, his wife Jenny who is also an accomplished ultramarathoner, led the support crew, an ever changing motley group of old friends and new acquaintances. In their book NORTH, Scott and Jenny chronicle their amazing journey.   This is a conversation with Scott about his new book, this incredible adventure, retirement, and parenthood. Enjoy.   TIMELINE HIGHLIGHTS: :01     WHEN DID YOU DISCOVER YOU WANTED TO BE A RUNNER? 3:01   THE COMMUNITY BETWEEN RUNNERS 6:24   RECORDING ‘NORTH' AS AN AUDIOBOOK 7:25   WRITING THE BOOK ‘NORTH' 9:08   SCOTT'S MOTIVATION TO RUN THE 2,160 MILE APPALACHIAN TRAIL 13:20 TRAINING STRATEGY FOR THE APPALACHIAN TRAIL 20:09 PERSEVERANCE IN ADVERSITY 24:00 ANGELS ON THE TRAIL 27:35 CREWING CHALLENGES ON THE APPALACHIAN TRAIL 30:04 CRITICS ALONG THE APPALACHIAN TRAIL 34:22 HIKING vs RUNNING ON THE APPALACHIAN TRAIL 35:52 SCOTT'S FAVORITE PARTS OF THE APPALACHIAN TRAIL 37:05 SOURCES OF STRENGTH AND MOTIVATION TO ENDURE 45:05 WHAT WERE THE FINAL STAGES, HOURS, AND MILES LIKE? 48:04 HOW PARENTHOOD CHANGED SCOTT'S LIFE   KEY TAKEAWAYS: The running community makes running both a solitary and social sport. Northeast US trail runners face daunting natural challenges.  Hike your own hike. Hike the way that works best for you. Adventure is a metaphor for life.   ADDITIONAL RESOURCES: Appalachian Trail (Wikipedia) Appalachian Trail Maps Appalachian Trail Conservancy    BOOKS BY SCOTT JUREK: Eat and Run: My Unlikely Journey to Ultramarathon Greatness NORTH: A Memoir About Finding My Way While Running the Appalachian Trail   BOOK ABOUT SCOTT JUREK: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen   GUEST BIOGRAPHY:  SCOTT JUREK - BORN TO RUN: Named one of the greatest runners of all time, Scott Jurek has become a living legend.  He has claimed victories in nearly all of ultrarunning's elite trail and road events including the historic 153-mile Spartathlon, the Hardrock 100, the Badwater 135-Mile Ultramarathon, and—his signature race—the Western States 100-Mile Endurance Run, which he won a record seven straight times. Scott has also taken the running world by storm with his 2015 Appalachian Trail speed record, averaging nearly 50 miles a day over 46 days—and the United States all-surface record in the 24-Hour Run with 165.7 miles: 6.5 marathons in one day.  Off the trail, Scott is a New York Times-bestselling author for his memoir, Eat & Run, has been prominently featured in countless publications, and is a star of the international bestseller, Born To Run.  More than just a champion, Scott is a true student and ambassador of the sport, known to stay at finish lines cheering until the last runner crosses. When not racing, he donates his time to many non profit organizations and is an avid volunteer in the areas of environmental conservation, fitness and health. A passionate advocate for vegetarianism, he follows a 100% plant-based diet, which he credits for his endurance, recovery and consistent twenty year racing career. He believes that everyone can run an ultra and everyone can access their body's innate capacity to heal. Through writing, public speaking, and consulting, Scott takes joy in encouraging people of all fitness levels to take the next step toward vibrant health. Scott currently resides in Boulder, CO with his wife, Jenny, and newborn daughter, Raven. Connect With Scott Jurek Online: Official Website - Facebook - Twitter - Instagram

COACH JENNY - EPISODE 37 - ROXANNE HARLEY - THE EGOSCUE METHOD FOR POSTURAL THERAPY   Roxanne Harley is a posture alignment specialist who practices the Egoscue Method, a postural therapy designed to eliminate chronic pain without drugs or surgery. It focuses on a series of gentle stretches and exercises to correct misalignments in the musculoskeletal system of the body.     TIMELINE HIGHLIGHTS: 0:45 ROXANNE HARLEY INTRODUCTION & BACKGROUND 8:29 THE EGOSCUE METHOD OF CHANGING POSTURE TO ALLEVIATE PAIN 11:46 THE IMPORTANCE OF MOVEMENT  12:09 PHYSICAL FITNESS BETWEEN 50-80 YEARS OLD 14:21 EGOSCUE METHOD HISTORY  21:17 WE ARE DESIGNED TO WALK   23:28 POSTURE ANALYSIS PROCEDURE  27:05 WHAT PAIN IS TELLING YOU 28:01 CASE STUDY - DOLORES (78 YRS OLD) 30:10 CASE STUDY - SUZANNE (40 YRS OLD) 33:48 HOW LONG FOR IMPROVEMENT TO BE SEEN? 36:01 CALMING ASPECTS OF THE EGOSCUE METHOD  37:58 UTILIZING THE SELF-HEALING ASPECTS OF OUR BODY 42:05 MONITORING THE VERTICAL LOAD ON OUR BODIES 44:25 THE DANGER OF INACTIVITY  46:50 HOW RUNNERS CAN IMPROVE THEIR POSTURE       KEY TAKEAWAYS: CHANGING YOUR POSTURE CAN ALLEVIATE PAIN OUR BODY LOVES TO WALK, IT'S ONE OF ITS FAVORITE THINGS TO DO THE MOST IMPORTANT TIME TO BE PHYSICALLY FIT IS BETWEEN 50-80 YEARS OLD. STRENGTH, RANGE OF MOTION, AND BEING PAIN-FREE ARE ESSENTIAL TO WELLNESS     EGOSCUE EXERCISES: Egoscue Static Extension  Egoscue Cat Dogs  Egoscue Downward Dog  Egoscue Standing Arm Circles  Egoscue Standing Elbow Curls  Egoscue Spread Foot Forward Bend    GUEST BIOGRAPHY: Roxanne Harley - Posture Alignment Specialist - Egoscue Method   Roxanne Harley is a posture alignment specialist who practices the Egoscue Method, a postural therapy designed to eliminate chronic pain without drugs or surgery. It focuses on a series of gentle stretches and exercises to correct misalignments in the musculoskeletal system of the body. I met Roxanne as part of an overall wellness assessment I had at Prestige Fitness in Tucson. I walked in thinking I was fine other than a little shoulder pain but quickly realized that my posture had really gotten out of alignment.    Egoscue is a postural therapy designed to eliminate chronic pain without drugs or surgery. It focuses on a series of gentle stretches and exercises to correct misalignments in the musculoskeletal system of the body. This is a conversation with Roxanne and it's about why posture alignment is important, how we fall out of alignment and how we can heal naturally using the Egoscue Method.   Connect With Roxanne Harley Online: Egoscue - Prestige Fitness AZ

COACH JENNY SHOW - EPISODE 36 - TRAIL RUNNING WITH ULTRA-RUNNER ZAC MARION    TIMELINE HIGHLIGHTS: 00:42  HOW ZAC BEGAN HIS JOURNEY INTO RUNNING 10:00 TRANSITIONING FROM SHORT DISTANCES TO MARATHONS 16:14 THE ULTRA RUNNING COMMUNITY    22:07 THE MOST BRUTAL COURSE ZAC RAN 23:47 THE ABILITY TO ADAPT 26:29 FAVORITE TYPES OF GEAR & THE IMPORTANCE OF MUSIC  32:25 STRATEGIES FOR 50K, 100K, AND 100 MILE RACES 39:31 FINDING THE RIGHT PAIR OF RUNNING SHOES 42:05 ADVICE FOR THOSE WHO WISH TO TRY MARATHONS OR TRAIL RUNNING 45:40 LATEST RESEARCH IN PHYSICAL THERAPY FOR RUNNERS  49:32 ADVANCEMENTS IN FOOTWEAR FOR RUNNERS 53:14 GLUTE & CALF MUSCLE RESEARCH  58:21 DESIGNING FOR ULTRA FOOTWEAR 1:02:28 LIGHTNING ROUND OF QUICK-ANSWER QUESTIONS   KEY TAKEAWAYS: NO SINGLE TYPE OF FOOTWEAR IS RIGHT FOR EVERYBODY EACH MUSCLE FIBER IS BUILT TO DO ONE THING IN ONE DIRECTION STAND AT THE FINISH LINE IF YOU WANT TO GET MOTIVATED TO RUN RUNING IS A ONE-LEGGED SPORT; DON'T HAVE BOTH LEGS ON GROUND AT THE SAME TIME    Connect With Zac Marion Online:  Facebook - Instagram

COACH JENNY - EPISODE 35 - BROOKE SCHOHL - THE ADVANCED SWEAT TEST   Brooke Schohl is a Registered Sports Dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona.  She is an avid triathlete, having completed many triathlons of all distances including 3 Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific fuel plans for her clients.     TIMELINE HIGHLIGHTS: 3:00 WHY SWEAT TESTS ARE IMPORTANT FOR ATHLETES  5:00 HOW SWEAT TESTS ARE GIVEN 6:16 AGGREGATE SWEAT TESTS RESULTS 8:35 SWEAT RATE VS SWEAT/SODIUM CONCENTRATIONS 10:10 HYDRATION SUCCESS STORIES  13:14 SODIUM LOSS SYMPTOMS  15:24 WHAT SHOULD HIGH SODIUM SWEATERS DO? 17:32 DECODING SWEAT TEST RESULTS  20:15 WHEN TO IMPLEMENT A SODIUM REPLACEMENT PLAN 22:11 HOW CLIMATE DIFFERENCES IMPACT HYDRATION STRATEGIES 25:25 SELF-TESTING YOUR SODIUM LEVELS 28:00 RACE vs TRAINING PRELOAD PROTOCOLS  33:50 SODIUM CITRATE vs SODIUM CHLORIDE 36:47 HYDRATION TIPS FOR TRAINING IN ONE CLIMATE; PERFORMING IN ANOTHER 44:04 TOTAL HOURLY SODIUM REPLACEMENT NEEDS 46:44 FUELING MUSCLES FOR TRAINING & RACES  48:41 METABOLIC EFFICIENCY FUELING   52:14 BALANCING OUR INTAKE OF CARBS, PROTEIN, & FAT    KEY TAKEAWAYS: SWEAT TESTS MEASURE SWEAT/SODIUM CONCENTRATIONS 90% OF SWEAT TEST PARTICIPANTS ARE NOT CONSUMING ENOUGH SODIUM WORKOUTS OVER 2-3 HOURS SHOULD HAVE A SODIUM REPLACEMENT PLAN   SODIUM CITRATE IS AN ALKALINE; SODIUM CHLORIDE IS ACIDIC   WEBSITES & ARTICLES MENTIONED: Fuel To The Finish - Official Website Precision Hydration - Official Website Take Precision Hydration's Free Online Sweat Test to get a personalized hydration strategy with advice on what, when and how much to drink:   GUEST BIOGRAPHY: Brooke Schohl - Founder, Fuel to the Finish Endurance Nutrition Coaching   Brooke Schohl is a triathlete's dietitian who provides customized nutrition services for endurance athletes. Brooke is also a 3-time Ironman. She provide endurance athletes personalized nutrition plans/coaching that improve performance and overall health! Offerings include current diet assessment, specialized meal plans, and training/racing fuel and hydration plans.   Connect With Brooke Schohl Online: Official Website - Twitter - Facebook - Instagram - Linked-In Profile

EP/34 - How to Hydrate for Optimal Health and Performance with Sports Scientist Andy Blow   Coach Jenny and Andy Blow the founder of Precision Hydration discuss the essential role hydration plays in the life of athletes. Recommendations and strategies for how to properly hydrate and fuel for marathon runners and Ironman competitions are explored along with important information on how athletes should recognize and cater to their unique hydration needs.   TIMELINE HIGHLIGHTS:   4:26 TRAINING PROGRAMS FOR F1 DRIVERS 6:02 HYDRATION PACKS FOR F1 DRIVERS 7:47 THE IMPORTANCE OF HYDRATION 9:38 STARTING THE PRECISION HYDRATION COMPANY 10:38 HOW MUCH HYDRATION IS APPROPRIATE?  12:51 WHY IS SODIUM SO IMPORTANT? 20:36 HOW ATHLETES DETERMINE HYDRATION & SODIUM NEEDS 23:23 SEASONAL VARIATION IN HYDRATION 24:56 HYDRATION GOAL SETTING 28:09 HOW THIRST WORKS 32:20 WHEN THIRST CUES FAIL ATHLETES 34:54 PROFESSIONAL HYDRATION ASSESSMENTS 37:45 GENETIC ASPECTS OF SODIUM CONCENTRATION 39:58 HYDRATION PRELOADING 41:58 HYDRATION RECOMMENDATIONS 44:11 HYDRATION STRATEGIES 47:42 HYDRATION FOR MARATHON RUNNERS 49:04 FUELING FOR AN IRONMAN 59:35 FUELING & HYDRATION NEEDS DEFINED 54:42 CRAMP REDUCTION STRATEGIES 59:28 RECOGNIZING OPTIMAL HYDRATION 1:00:44 ADJUSTING HYDRATION STRATEGIES AS ATHLETES AGE 1:04:19 HOW MENSTRUATION IMPACTS HYDRATION 1:07:57 DRINKING ALCOHOL BEFORE A RACE?   KEY TAKEAWAYS: - Hydration needs are unique to the individual - Hydration strategies should change as athletes age - Primary needs for fueling and hydration are water, salt, and sugar (calories).   SPECIAL OFFER:  Use the code COACHJENNY to receive a free box/tube of Precision Hydration. Simply add the COACHJENNY code at check out at PrecisionHydration.com to receive up to $13.99 of product to test on your next training workout (shipping rates apply).   WEBSITES & ARTICLES MENTIONED:   Precision Hydration - Official Website   Take the free online Sweat Test to get a personalized hydration strategy with advice on what, when and how much to drink.   Why sodium is important to perform at your best.   How to start hydrated and why that's so important.   Why athletes cramp up and how to avoid it.     GUEST BIOGRAPHY:   Andy Blow Founder, Precision Hydration   Andy Blow has a few top 10 Ironman and 70.3 finishes and an Xterra World Age Group title to his name. He founded Precision Hydration to help athletes solve their hydration issues. He has a degree in Sport and Exercise Science and was once the Team Sports Scientist for Benetton and Renault F1 teams.   Connect With Andy Blow Online: Official Website - Twitter Profile - Facebook - Instagram - LinkedIn Profile

Coach Jenny and Jocelyn Vande Velde the City Bike Brand Manager of Trek Bikes discuss the future of bikes and how women are transforming the marketplace and the types of products being created. The benefits and different types of E-Bikes are also explored and Jocelyn announces Trek's new Gravel Bike “Checkpoint” along with a news update on Trek's Global Women's Summit.    TIMELINE HIGHLIGHTS: 5:46 TIPS FOR COMMUTING ON YOUR BIKE 8:45 WHAT TO WEAR WHEN COMMUTING 11:06 SECURITY TIPS FOR LOCKING BIKES 13:57 E-BIKES 17:48 E-BIKE BENEFITS 29:49 E-BIKE ETIQUETTE 30:13 E-BIKE TYPES & SYSTEMS 33:14 MOST POPULAR E-BIKE IN THE TREK LINE 36:06 MOTHERHOOD & EXERCISE 39:44 THE VANDE VELDE FAMILY 43:28 TREK'S GLOBAL WOMAN'S SUMMIT 46:36 CUSTOMIZATIONS FOR WOMEN 50:45 TREK'S NEW GRAVEL BIKE “CHECKPOINT” 52:44 GRAVEL RIDING   Key Takeaways: - E-bikes allow us to explore areas which were previously inaccessible. - E-bikes expand the number of people who are able to commute to work - E-bikes empower people who are using the assist to rehab injuries. - Trek Launches New Gravel Bike “CheckPoint”   Website's Mentioned: People For Bikes Trek's Checkpoint Gravel Bike Trek Women - Bikes & Apparel   GUEST BIOGRAPHY: Jocelyn Vande Velde Global Brand Manager, City Bikes Trek Bicycle Corporation   After 20 years of riding Trek bikes, I'm proud to be responsible for crafting and communicating the right message, at the right time, to the right audience to gain share and more fans of our Hybrid, Electric and Adventure bikes!    -Marketing management of the largest volume and profit category in the business -Research and understand the current business and brand realities for city bicycles worldwide -Craft and execute a marketing plan with a simple, clear message to -best capitalize on opportunities -Launch new products to all channels including media, retailers and consumers -Hone our digital strategy to the City bike customer via email, Trekbikes.com, social, SEO and analytics -Develop and maintain endemic and non-endemic media relationships -Direct photography, videography and advertising in all forms -Provide product information, training and sales collateral/POP to retailers and sales team  -Collaborate with City core team of product, design and engineering staff   Accomplishments: -Achieved sales goals for the Super Commuter+ launch via European and NYC media events, retailer and sales support, demo programs and events, digital tactics, inspired creative and more -To date, launched 8 new, incredibly successful bikes and 4 major bike line updates -One of the key leaders on Trek's most fiscally strong teams  Jocelyn's entire career has been spent in lifestyle-driven and outdoor industries. Her expertise lies in marketing tactics/strategies, cross functional leadership, consumer experience, international business, management, relationship development/seeding influencers, sales tool creation, product training, e-Learning, event production and B2B/B2C.    Connect With Jocelyn Online: Official Website - LinkedIn Profile - Twitter Profile  

Coach Jenny and Pamela Bede discuss how to improve nutritional foundations for 2018. This episode will help you create and improve your fitness, nutrition, and strength goals for those looking to lose weight, improve energy, health, and performance.  Pamela Bede is a certified specialist in sports dietetics, a nutrition spokesperson, industry strategist, freelancer, and consultant. She specializes in writing and speaking about sports nutrition, weight management, and wellness.  Through her work with publications such as Runner's World, and through individual outreach, Pamela impacts the lives of athletes and nutrition clients and helps them to optimize nutritional status and improve performance through nutrition.  TIMELINE HIGHLIGHTS: 0:00  INTRODUCTION 2:09  PAM BEDE INTERVIEW 3:21 TIPS FOR PRENATAL NUTRITION 5:51 FINAL TRIMESTER PREPERATIONS 7:30 ADVICE FOR NEW MOMS 9:02 ESTABLISHING NUTRITIONAL FOUNDATIONS 9:56 NUTRITION AND WEIGHT LOSS GOALS 14:20 REMEDIES FOR WEIGHT LOSS DIFFICULTIES 16:03 RESTING METABOLIC ASSESSMENTS 18:18 LOSING WEIGHT AT 2,200 CALORIES PER DAY 19:55 COMMON WEIGHT LOSS MISTAKES 24:51 IMPROVING ENERGY & OVERALL HEALTH 27:16 MANAGING CRAVINGS 32:26 OPTIMIZING ATHLETIC PERFORMANCE 35:44 FLUCTUATIONS IN HYDRATION STATUS 38:42 HYDRATION GOALS 39:25 UNDER-FUELING HAZARDS 40:30 PERFORMANCE GOALS vs WEIGHT LOSS GOALS 43:20 MENOPAUSAL NUTRITION   KEY TAKEAWAYS: - Supplement to meet your protein needs in first trimester.  - Essential prenatal nutrients are Iron, Vitamin D, and Calcium. - 40/30/30 = Calorie intake is 40% Carbs, 30% Proteins, and 30% Fats. - The importance of nutrient timing, recovery, fueling on the road, and hydration. - Portion control is essential to weight loss. - French fries aren't vegetables.    GUEST BIOGRAPHY: Pamela Bede is a sports dietitian with Abbott's EAS Sports Nutrition. She works with athletes and coaches to support the development of innovative nutrition products that help active people and athletes of all levels achieve their goals.   As a marathoner, triathlete, and dietitian, Pamela knows firsthand the important role nutrition plays in athletic performance. A 21-time marathoner and an Ironman triathlete, Pamela works passionately with athletes, trainers and coach to share nutrition and training insight. She has contributed to multiple books and regularly writes a column, “Fuel School,” published by Runner's World magazine.   Prior to joining Abbott, Pamela was a pediatric clinical dietitian and worked in the areas of pediatric obesity, Type 1 diabetes and general pediatrics. She earned a Bachelor of Science in Dietetics from Miami University and a Master of Science in Medical Dietetics from The Ohio State University.   Pamela's areas of expertise include sports nutrition, diet trends, marathon training, meal planning, recovery nutrition, pregnancy and training, and dietetic counseling.   Official Website - Swim, Bike, Run, Eat Pamela on Twitter,  Linked-In, & Instagram Pamela's FUEL SCHOOL Article Archive on Runner's World Runner's World Run to Lose: A Complete Guide to Weight Loss for Runners

In this episode, I talk with Barry Siff, the current President of the USA Triathlon Board of Directors about his adventures in triathlons and adventure racing around the world. From Fiji, to Borneo, and Kona Hawaii, Barry discusses how he got into endurance sports and how endurance sports helped him create and maintain a balanced body and mind. Barry also shares his advice for those who wish to become a triathlete.  Barry Siff has been an integral part of the multi-sport scene since 1986 years as an athlete, race organizer, writer and executive leader. He became active with USA Triathlon in 2009 as Chair of the Race Director Committee and has since been named to the Board of Directors while currently serving as President of the National Governing Body.  In the past year, Barry has been elected to the Executive Boards for both the International Triathlon Union (ITU) and the American Triathlon Confederation (CAMTRI). In addition, he is a USA Triathlon Level 2 Certified Race Director, as well as a Level I Certified Coach. Thanks for the listen!  

Tina Muir is a 2:36 marathoner and Great Britain runner, and the host of the popular Running for Real Podcast. She shocked the running world in 2017 by taking a hiatus from her running career to focus on starting a family and overcoming amenorrhea. In this episode, we discuss: How Tina rose to success in her running career. Tina's rituals and goal-setting strategies. Her secret that rocked the sports world and changed her life. And her successful journey from amenorrhea to motherhood. Thanks for the listen!

Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success. These are shorter podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed. The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership.  Our final Success Warrior is Carol Smith. She's a wife, mother, corporate spy, themed-costume runner, and METAvivor. The word that I use to describe Carol's journey is Thrive. With every day, she celebrates life, she brings joy into the world, and inspires others to cherish every moment.

Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success. These are shorter podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed. The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership.  The third Success Warrior is Shari Wolf, who is a retired business owner, wife, seasoned runner, and my best friend. Shari's journey to success is all about perseverance. I've had the pleasure of watching her reach outside her comfort zone and succeed at lots of epic races and adventures, and witness her perseverance as she moved through the one she didn't. She shares how she went from running 5Ks to climbing Mt Kilimanjaro. We've shared conversations over thousands of miles of movement, and I'm happy to share this one with you.

Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success. These are shorter 15-30 min podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed. The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership.   The second Success Warrior is Ed Johnson, who is a father, husband, financial planner, and masters runner. We began working together when he accepted a bid to run in the Boston Marathon two years ago. The word that I would use to describe Ed's journey to success is patience. He had to take a few steps back, before he could move forward, and by practicing patience and consistency, he is now, in his 50s is reaching his goals and setting personal records.

Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success. These are shorter 15-30 min podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed. The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership. The first Success Warrior is Jodi Friedman who is a mother of twins, wife, business owner, Lululemon Ambassador, and a relatively new runner. Our paths crossed when I began to coach her a year ago. The one word I would use to describe her journey to success this year is “open.” She was open to changing the way she trained, and it opened a path to learning, discovery, and improvement. I hope you enjoy the show.  

On May 6, 2017, three runners attempted to break the two-hour marathon barrier. Kenya's Eliud Kipchoge ran the fastest marathon in history at 2 hours and 25 seconds. Dr. Phillip Skiba was part of Nike's scientific team for the Breaking2 project. He is board certified in both family medicine and sports medicine, with a PhD in Exercise Physiology. He spent several years in the UK as Director of Sports Medicine at the University of Exeter, and developed the equations, algorithms and software systems used by the British Triathlon Federation in their successful quest for gold at the 2012 London Olympics. Skiba's work is now in use at several Olympic training centers and helps train the fastest runners in the world. If you haven't watched the Breaking2 movie, you can do so for free on Youtube. Although the target sub  2-hour goal wasn't achieved, the project shows us what is possible, and more importantly, how we can go about improving performance. There is so much to be learned in this episode. I hope you enjoy it as much as I did. We discuss: Is it possible to break the 2-hour barrier in the marathon? Why was this project important? The training variables they focused on with each runner. What he would do differently next time. Applications that can be used for every day mortals.  

In this episode I share the number one mistake I see runners make this time of year with your long run training. I also talk about how I deal with taper madness and answer two great questions on how to adjust long run schedules a few weeks or months out from the race, and why training by minutes versus miles can be effective. Thanks for the listen!

Have you ever wanted something so badly that your mind became your biggest obstacle? In this episode of The Coach Jenny Show, I talk with Boston Bound author and runner Elizabeth Clor about her seven-year journey to overcoming mental barriers and qualifying for the Boston Marathon.  If you've ever wondered how to break through your obstacles and reach big goals, listen to this conversation. You'll learn the steps she took to reaching her goals, details of her training and race day rituals, how she became a successful self-published author. Enjoy! [Image Credit: Greg Clor - Anchorage, Alaska]

In this episode of The Coach Jenny Show, I talk with pro ultra-runner Dylan Bowman, who is the director of endurance for Hypoxico Altitude Training and works with some of the best athletes and sports teams in the world to maximize performance.   He's coming off a recent and impressive win at the 100 miles of Istria Ultra-Marathon in Croatia and he shares his insights into his own training, racing long distances at altitude, how professional athletes like Kilian Jornet and other Everest climbers use the Hypoxico Altitude Training to optimize performance, and strategies you can use to perform at your best up high.  If you've ever wondered how to prepare for a race at altitude or how to use altitude training to improve performance, give this podcast a listen. You'll learn how the leaders in the industry are using altitude training to crush their goals. Enjoy [Image by Red Bull]

Imagine standing at the start line of a race that last six days and your goal is to run as many miles as you can in that period of time. Now imagine 90 degree heat and humidity and wind storms. That is what 65 year old ultra-runner Fran Libasci was up against in her recent quest to tame her fears, and run for days. Fran started running at the age of 50, and never looked back. She's run all over the world, in small races at midnight and through the five boroughs of New York City. I had the pleasure of coaching Fran this season, and a big part of this conversation is about dreaming big, taming fears, training wisely, and setting yourself up for success. You'll learn how she navigated her fears to take on this challenge, how she prepared her mind and body to run for 6 days straight, and all the logistics and strategies that went into her successful quest to run 263 miles in 6 days. Enjoy!

In this episode of The Coach Jenny Show, I talk with Mark Gainey, CEO of Strava, the social network for athletes. Mark shares the story of how the Strava brand was created, how it evolved its fanatical following (and saved one rider's life), and how Strava empowers a global community of everyday athletes to share their active stories.  We're super excited to share Mark's passion for growing the Strava community and what we can expect on the road ahead in this episode. Enjoy!

Podcast 19: The Best Types of Massage for Runners This is part two of the interview with Holley DeShaw is a licensed massage and sports performance specialist. In this episode we discuss:  Best types of massage for runners. How to tailor massage to improved performance. How to find the right massage therapist and what to look for. Other tools you can use to boost recovery.  The perfect warm up and cool down for running workouts. I hope you enjoy this episode with Holley DeShaw!

Podcast 18: The Art of Recovery and Performance Holley DeShaw is a licensed massage and sports performance specialist and has 13 years of experience in working on the human body and thousands of hours of hands on therapy with some of the most elite athletes in the World.   When it comes to Teams for USA Track and Field, Holley has been on Medical Staff at the Olympics, the Pan American Games, Continental Cup and Diamond League events all over the world.  She has also worked for some of the most elite athletes and their foundations at the Chicago and New York Marathons.   Holley has worked with runners such as Shannon Rowbury, Ryan & Sara Hall, Matt Centrowitz, Galen Rupp, Shalane Flanagan and Kara Goucher to name a few in the distance running community.   She has extensive experience in remedial, rehab, and sports performance therapy spanning over a decade of working with every level of athlete and runner ranging from your weekend warrior to world record holders and gold medalists.   Holley also works with athletes in the NBA and NFL and is a Medical Spokesperson and product developer consultant for new product lines with KT TAPE and is the Sports Medical Performance Specialist for recovery with Trackgirlz.  Holley has been featured in numerous publications including Runner's World, Running Times, Sports Massage for Runners and the Sports Bank to name a few.   I hope you enjoy this episode with Holley DeShaw!

In podcast episode 17: This is part II of the interview with Physical Therapist and owner of Todd's Body Shop, Todd Eekhoff (aka, The Body Mechanic). At what point should a runner see a physical therapist? [00 - 2:30]  How pro athletes utilize physical therapy to perform at their best. [2:31 - 7:30] How to find a running friendly Physical Therapist in your area and what to look for in a therapist. [7:31 - 11:00] Tools for runners (foam, balls, ice, and more) [11:01 - 15:30] Rapid Fire Question and Answer. We cover calf strains and tears, an exercise to release calf tightness, how to know when you should push through or take a break from training, how running shoes can help relieve pain, what's the deal with neuroma's and sciatica, what to do about tight, painful hip flexors from sitting, sore hamstrings - what to do, [15:31 - 45:00]

In podcast episode 16: If you've ever had an injury or want to prevent them, this is one show you don't want to miss! Introduction to Physical Therapist and owner of Todd's Body Shop, Todd Eekhoff [00 - 5:00]. The most common running injuries, what they are, why they happen, and how to fix them forever, plus the evolution of running shoes, improving your cadence and form, and the secret to improved performance, efficiency and injury prevention.  [5:01 - 39:04]

Use this five minute active warm up before your running and walking workouts. In this warm up, I guide you through a series of dynamic warm up exercises as well and walking to prepare you for your workout ahead. This warm up gradually increases your circulation to your working muscles, activates your running and walking muscles, and improves muscle and joint range of motion. It also makes the transition from zero to workout feel like butta. Enjoy! Visit my YouTube Channel Jenny Hadfield for a visual demonstration of these exercises here: https://www.youtube.com/watch?v=vL7wkpyQe6Y

In podcast episode 14: Sports Nutritionist and Author of Run to Lose, Pam Bede shares what to eat before a run and race, when to eat it and what not to eat. [1:00 - 6:50] How to fuel before a race that starts in late morning like the Boston and New York City Marathons, evening like Vegas Rock n Roll Marathon and very early morning races like Disney [6:51 - 14:00] How to fuel and hydrate during a run and race, and during back to back races like the Dopey Challenge.  [14:01 - 20:04] How to fuel after a short and long runs, and races. [29:05 - 33:40] How to eat during race week and when and how to carbo load. [33:41 - 38:03] What are soluable and insoluable fiber, and what are the best fiber choices for race week. [38:04 - 39:42]

In podcast episode 13: Introduction to Sports Nutritionist and Author of Run to Lose, Pam Bede [00 - 4:19] How to lose weight while training for a race [4:20 - 11:15] The easiest way to lose weight with running how running "low" can help you burn more fat [11:16 - 19:15] How to lose and maintain weight during perimenopause, menopause and for men with low testosterone. [ 19:16 - 25:28] Why we need to stop grazing (eating all day long) [25:29 - 28:04] How to dial in how much to eat daily, the benefits of eating calories and drinking calories [28:05 - 34:15] The effects of vitamin D on energy levels, how to boost it through nutrition and what type of vitamin D to take as a supplement. [34:16 - 39:00]  Good sources of iron for runners besides red meat, why runners lose more iron than others, and how to increase iron levels. [39:01 - to 41:45].

In podcast episode 12: We chit chat about running the Havana Half Marathon in Cuba, and running on Broadway.[00 - 12:08] You'll learn: Our Top Five Favorite Holiday Gifts for Runners and a Special Song [12:09 - 27:18] Two Perfect Holiday Workouts to Boost Metabolism in 30 Minutes or Less [27:19 - 34:10] Success Story [34:11 - 36:38] Introducing the Challenge 2017 [36:39 - 41:35] How to Tailor Your Race Warm Up by the Distance [41:36 - 48:19] How to Stay Warm in the Pre-Race Corral [48:20 - 49:22] Five Ways to Modify and Conquer Your Long Runs When Winter Weather Hits [49:23 - 61:00]

In podcast episode 11: We chit chat about Chicago Cubs, the South of France Running Cruise and the Holiday Challenge [00 - 8:00] You'll learn: Simple ways to control your portions [8:01 - 18:42] Success Stories! [18:43 - 20:52] How to transition safely into a high cushion, low drop running shoe like Hoka's and Altra's [20:53 - 28:45] How to run on snow safely and a fun winter speed workout [28:46 - 41:23] How to get rid of side stitches and prevent them [41:24 - 48:39] A tribute to Leonard Cohen [48:40 - 49:22]

In podcast episode 10: We chit chat about the new format of the Chicago Marathon and the Chicago Cubs, and the South of France Running Cruise[00 - 9:05] Coach Jenny (CJ) answers Jack's question on How to recover after a hard race[9:06 - 20:50] How to transition to indoor running safely and maintain outdoor fitness . [20:51 - 28:23] CJ answers Doug's question about why he may have aches and pains at the start of his training season. [28:24 - 40:10] How to prevent and deal with an inflamed toenail. [40:11 - 44:00] Learn about the Holiday Challenge! [44:01 - 46:26]

In podcast episode 9: We're back from our summer break and share a little about our adventures [00 - 5:00] Coach Jenny (CJ) answers Beth's question on how to get your running motivation back. [5:05 - 11:30] CJ talks about how to race with her Flow-Based running strategy. [11:32 - 19:18] CJ shares tips on how to get started with trail running and her must-know before you venture off the beaten path tips. [19:30 - 32:25] CJ explains how to dress for cool weather running. [32:42 - 43:45] Learn about the upcoming Holiday Challenge! [44:02 - 45:43] A special shout out to a Challenger Andy Downs! [45:54 - 49:20] 

In podcast episode 8: We share more inspiring #TimelessChallenge Success Stories [00 - 5:50] You'll learn how to improve your sleep and your performance. Coach Jenny shares the impact her extreme sleep deprivation had on her life. [5:50 - 26:00] How to train through pregnancy and how to adjust your goals. [26:10 - 45:24] What is means when your lactate threshold (redline) raises [45:30:23 - 49:30] A special shout out to a Challenge Program Champion! Thanks for the listen! Listen to it on iTunes. Stream to listen now by clicking here. Download as an MP3 by right-clicking here and choosing "save as." Or you can listen to this Podcast on Soundcloud.    

In episode 7: I share how my renewal habit is helping me become a better coach. You'll hear about Andi's spring healthy habits focus, as well as some other inspiring ways to renew and refresh your life this season. [00 - 12:30] Learn what the Challenge 2016 Program is and how to join [12:31 - 14:22] Coach Jenny teaches you how to run hills correctly with two easy strategies. The first will help you learn to love and run hills efficiently. The second will help you improve your hill running power, strength and speed. You'll also learn how to race on hills and kill it! [14:23 - 29:48] You'll learn how to run a trail race in color, and how to race multiple races optimally and with less risk of injury over a short period of time (several races in a season). [29:49 - 40:38] Coach Jenny also shares: An easy trick to shed seconds off your race time. [40:39 - 44:30] How to use run-walk intervals to train for long runs and a marathon (or any race). [45:00 - 54:02] Where you should look form wise to avoid tripping and falling on the run. [54:03 - 58:55] Thanks for the listen!

In episode 6: You'll learn six spring rituals to renew your running and life performance. You'll be motivated by some recent race success stories using Coach Jenny's Flow-Based Racing in Color strategy. You'll be challenged to take the Coach Jenny's Timeless Challenge, learn a few fun workouts you can try to run in color, how to avoid long runs gone wrong, and how to use pick ups and striders to improve your form. Find show notes and details for the workouts mentioned at: https://www.jennyhadfield.com/podcast-spring-rituals/ Thanks for the listen!

In this episode, we answer running questions and share a finish strong strategy for pacing yourself during a half or full marathon. You'll learn how to run your best race on any given day. I share how to train for multiple races in a season, and how to train in between each race. We discuss how and when to make the tough decision to drop out of a race and why it's important to do so in certain times. You'll learn why it's important to not run at 1% incline on the treadmill, and how to safely transition your runs to the roads this spring. And we finish up by answering a question on how to weave other non-running (cycling) goals into your training. Thanks for listening! Coach Jenny & Andi

In this episode, we talk about how to boost metabolism with non-exercise activity during the day, and how to lose or at least maintain your weight on a cruise. I explain what running intervals are, how to run them safely and effectively to improve speed, and share two workouts you'll love. We talk about the next Challenge series and Andi shares a quick and easy real food breakfast recipe. I answer a question on why I coach runners by time instead of mileage, and share a powerful success story of how a runner shed over 26 minutes in his marathon time in just five months. Show notes with workout descriptions and recipe can be found at https://www.jennyhadfield.com/podcast-runfasterwiththeseworkouts/  Thanks for listening! Jenny    

In this episode, Jenny and Andi talk about the benefits of their healthy habits challenge. Jenny explains the February Challenge, a new strength training routine for runners, and the importance of boosting our NEAT factor for weight control. Jenny answers training questions on running and menopause, how to figure out your heart rate zones, why runners gain weight during marathon training, and how to avoid it. Andi teaches us how to take a flattering selfie. Jenny explains what the Caribbean Running Cruise is, and why you want to go on it next year.

In this episode: Coach Jenny and Andi talk holiday activity. Whether New Year's Resolutions help or hurt. Simple, effective ways to train for a breakthrough running year.               A sneak peek at the January Challenge. How to get back into running after sickness. How to safely shorten your training program if you're running behind.

In episode 1, Coach Jenny Hadfield introduces the podcast, the show's personalities, talks tips for surviving the holidays and a new challenge for 2016.