In this episode of Lifting, Running, and Living, hosts Kelly and JK, accompanied by Pumpkin, open with personal updates. 

Kelly shares her experience coaching her brother for his half marathon and spending time with her parents. JK discusses moving his daughter from college and exploring new trails in Birmingham, including his favorite gym. 

The main topic focuses on essential advice for casual runners. They emphasize the importance of warming up, strength training, monitoring mileage, proper footwear, and overall recovery, including hydration, sleep, and mobility.

00:00 Introduction and Episode Kickoff

01:02 Kelly's Brother's Marathon Journey

04:42 Family Updates and Podcasting Challenges

10:19 JK's Alabama Trip and Observations

19:11 Running Advice for Casual Runners

29:58 Defining Strength Training

30:25 Key Movement Patterns

31:12 Strength Training vs Cardio

32:42 Overdoing Mileage in Running

34:52 Gradual Increase in Running Volume

36:26 Nutrition and Increased Mileage

41:33 Pre-Run Nutrition Tips

46:30 Choosing the Right Running Shoes

50:22 Importance of Recovery

51:49 Hydration and Sleep

01:01:22 Mobility and Stretching

01:03:45 Conclusion and Contact Information

Links:

Running Warm Ups: https://youtu.be/tOwW7H1QUUk?si=WO3f6zTE2AKOUsgf

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@runningklutz