Lace up, and join Kjersti for a guided warm-up and practice non-judgmental awareness while running or walking.   

Jannifer and Kjersti discuss what run workouts were like while pregnant, and how they got back into running post-pregnancy. Kjersti introduces the concept of a "run dose", which is essentially how much running you uniquely need to feel better/more like yourself. 

In this episode Jannifer and Kjersti discuss the benefits of running with friends.  Big take away: "Find a friend, go running. Go running, find a friend."

Mentioned in this episode:

Article: "Running Friends Are Friends With Benefits" --Runner's World, by Michelle Hamilton https://www.runnersworld.com/training/a20802326/running-friends-are-friends-with-benefits

--The Impala Running Group: http://www.impalaracingteam.org/team.html

--The Wolfpack Running Group: https://runwolfpack.blog/training/

--The Foothill Flyers Running Group: https://www.foothillflyers.org

--Fleet Feet Menlo Park Trail Group: https://www.fleetfeet.com/training

--Joy Run Club: https://www.kjerstinelson.com/runclubs/2019/12/3/the-joy-run-club

Lace up and join Kjersti for a guided run or walk meditation focused on gifting loving-kindness to others and yourself.  Warm-up and Cool-down included.  

May you run strong.

May you be healthy.

May you be free of self-doubt.

May you be filled with loving-kindness.   

Lace up, get your ear buds in, and join Kjersti for a zen, guided body scan meditation (plus warm-up and cool-down).  This meditation is meant to be done while running or walking.  Enjoy!  

Any information or advice found on this podcast should not be used as a substitute for advice and care from your overseeing physician, therapist, or any medical professional.  Always take care to practice, runs, walks, hikes, and meditations safely.  

In this 6-minute exercise Kjersti will guide you through a visualization exercise to challenge negative self-talk that might creep up while running.  Cozy up, get comfortable, soften your gaze or close your eye then visualize! 

In this episode Jannifer, Creative Writing teacher by trade, provides her method for memoir writing (aka therapeutic journaling) as part of a running routine.  

The benefits of journaling are well documented.  Improved wellbeing, tracking progress, and making sense of your thoughts, feelings, and experiences are all common benefits to therapeutic journaling.  Therapeutic journaling is essentially a process of taking a deep look at your internal thoughts and experiences in order to gain new perspective.

Mindful running and therapeutic journaling are symbiotic.  Running provides the mental headspace and time to contemplate, evaluate, and synthesize feelings and emotions, some of which arise because of the physical movement in the body or the surrounding environment.  The mind feels awake and aware and most importantly creative.

Listen in to learn Jannifer's 7 step process to try this out on your own.  

Enjoy!

In this episode Jannifer and Kjersti discuss the following comic strip, "Every Woman Runner Knows The Man Who Won't Be Passed", and share the personal stories that come up from their own personal experiences when encountering "ego runners".  Don't be an ego runner!  

Jannifer and Kjersti are sisters that run.  In this debut espisode, find out what to expect from A Run With My Sister podcast and get to know Kjersti and Jannifer.