In episode 54 of 'Lifting, Running, and Living,' Kelly and JK discuss the importance of focusing on the key aspects that truly matter in running and lifting, while avoiding minor distractions. 

They kick off with personal updates, including Kelly's positive experience with Garmin customer service and her upcoming race plans and JK’s recent experience at Perform Better Summit.

The main discussion highlights major principles for effective running, such as running volume, the importance of easy runs, incorporating speed workouts, strength training, and listening to your body. Kelly also addresses common distractions like obsessing over pace, gear, and supplements. 

JK provides a brief preview of the essential elements for successful lifting, emphasizing progressive overload, proper form, consistency, and recovery. This episode is a comprehensive guide for runners and lifters aiming to optimize their training by focusing on foundational elements.

00:00 Introduction and Episode Kickoff

00:45 Garmin Watch Troubles and Customer Service

04:45 Training and Racing Updates

08:08 Father's Day and Chicago Trip

16:21 Creatine Discussion

23:48 Main Topic: Focusing on What Matters in Running and Lifting

25:42 Introduction to Running Tips

26:15 Running Volume and Frequency

29:44 Importance of Easy Runs

31:08 Speed Workouts for Runners

34:22 Strength Training for Runners

39:45 Listening to Your Body

40:50 Minor Focus Areas in Running

49:41 Lifting Weights: The Majors

55:55 Conclusion and Contact Information

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠⁠@runningklutz ⁠