If you live in a hilly region, like Whitney, do you ever wonder if you also need to do hill repeats? Well, this episode has your answer, along with keen insight on Zone 2 running and heart-rate training, in response to Kathleen’s question, plus recommendations for a DIY blister kit, prompted by a call from ultrarunner Rhianna. 
Before turning to answering callers’ questions, Dimity shares painful details of her latest injury. Here’s the hiking program Dimity highlights. To record a question, please call 470-BADASS1 (470-223-2771).
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AMR Answers: Demystifying Zone 2 Training; the Power of Hills

A family of three podcasts to get (+ keep) you moving without losing your family, job, or sanity! Nearly 1,000 (!) back episodes to enjoy.

Every Friday on the original show (launched in 2011), host Sarah Bowen Shea, a mom of three and veteran of 14 marathons, is joined by a rotating cast of co-hosts and often a guest expert to discuss topics ranging from how to reach a big race goal to finding your athletic happy place, and everything in between. Training, nutrition, motivation, mental toughness, TMI issues: This show covers it all (and then some!). 

Many Happy Miles and AMR Answers drop on alternate Tuesdays: Many Happy Miles is hosted by AMR co-founder Dimity McDowell and Sarah Wassner Flynn, and it celebrates and explores all types of forward movement, whether an epic hike, century ride, or your first brisk walk after a setback. The co-founding duo of Sarah and Dimity host AMR Answers, providing insightful responses to listeners’ called-in questions. All three shows are witty and conversational, making them great running partners because the AMR gals do all the talking—even on the uphills!

Health & Fitness

An episode for everyone as grief is a recurring facet of all our lives. The guests, Lisa Millis and Kelly Daugherty, are founders of an innovative running-based program called Healing Strides as well as contributors to The Grief Experience. Along with hosts Sarah Bowen Shea and Tish Hamilton, the conversation covers:
-the genesis of Healing Strides and what the program entails;
-the positive effects of running on grief; 
-the healing power of moving in nature; plus,
-advice for processing grief.
 
Before the guests join around 8:48, Sarah tells Tish about her son’s recent collegiate musical theatre debut. (Check out our Instagram Stories for a few proud-mom videos from the show!) 
 
When you shop our sponsors, you help AMR.
We appreciate your—and their—support!
 
Take steps to better running + hiking: 
Use code AMR15 for 15% discount at Currex.com
 
Run the Rose City! Use code AMR20 for $20 off 
registration at portlandmarathon.com
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Running to Process Grief

Listen to this episode if you’re like Robin, and you want to step up to running a 50K. Or if you’re looking to add some structured workouts to your lap swimming, like Shannon. (Here are six 30-minute swimming workouts.) Finally, debate along with the hosts as they mull over races for Nicole, who wants to run a marathon to mark her 40th birthday.
Before the hosts start serving up answers, Dimity shares some (painful!) details about recently spending seven hours on a bike saddle. Here’s the nutrition program Dimity talks up. Call to record your question: 470-BADASS1 (470-223-2771).
 
When you shop our sponsors, you help AMR.
We appreciate your—and their—support!
 
Run the Rose City! Use code AMR20 for $20 off 
registration at portlandmarathon.com
 
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AMR Answers: Stepping up to an Ultra; Swim Workouts

Injured: All us runners are either there or will be (sigh), so this is a critical episode to listen to. The guest, physical therapist Amy Benton, talks with hosts Sarah Bowen Shea and Coach Liz Waterstraat about how to return safely to training and racing after a sidelining injury. Amy—and Coach Liz— detail: 

guidelines for when you’re ready to take the next step;

the importance of taking it slow and steady;

the length of your training cycle for a comeback race; 

the power of positive thinking (for realz!); and,

why it’s all about the long game. 


Sarah reveals details how she’s found “free speed” with a new-for-her running style before the guest joins around 7:01. At the end of this episode, in an inadvertent “companion” Miles of Books, Coach Liz discusses Fear Less: Face Not-Good-Enough to Replace Your Doubts, Achieve Your Goals, and Unlock Your Success. 

When you shop our sponsors, you help AMR.
We appreciate your—and their—support!
 
Run the Rose City! Use code AMR20 for $20 off 
registration at portlandmarathon.com
 
Get Chomping: Get 20% off your first order 
+ free shipping at Chomps.com/AMR
 
Get 20% off, plus free shipping, on all 
IQBar products by texting AMR to 64-000
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Return to Training + Racing Post-Injury

If you're a fan or a runner of the Boston Marathon—or you just love a good vicarious race report—this episode is for you. Dimity chats with three women who ran the 2024 Boston Marathon:

Briana Boehmer, who started her first Boston and her first marathon as an elite runner at age 45;

Sarah Wassner Flynn, who ran her first Boston as a qualified runner; and

Karyn Ryan, who ran her tenth consecutive Boston and her first as a charity runner. 

The three share their training journeys to the iconic Boston Marathon, as well as the ups and downs of 26.2 miles on a warm, sunny, always energetic day in Boston. 
Save big in our Train Like a Mother Sale: April 22-28, 2024
 
When you shop our sponsors, you help AMR.
We appreciate your—and their—support!
 
Find your favorite: Save 15% on any full-price purchase
w/ code TOPOAMR2024 at topoathletic.com
 
More great shows: 
Get an extra 3 months free at ExpressVPN.com/AMR

Here comes the sun: Get 20% off Tifosi sunglasses 
with code AMR20 at TifosiOptics.com
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Many Happy Miles: 2024 Boston Marathon: Three Race Perspectives

This is the episode for everyone who’s ever been disappointed by a race experience. Hosts Sarah Bowen Shea and Amanda Loudin talk with Emily Saul, a sports psychology and performance coach, as well as two “regular” runners who recently ran races that didn’t go as planned. The guests share:
-metrics to define success other than a finish time; 
-lessons they’ve learned about themselves from their rough races;
-ways to bounce back post-race; 
-how to foster resiliency; and,
-the importance of leaning on friends and family. 
 
Amanda tells of her total eclipse experience before the first guest joins around 6:34.
 
When you shop our sponsors, you help AMR.
We appreciate your—and their—support!
 
Run Richmond: Use code AMR2VA for
$10 off marathon or half at RichmondMarathon.org
 
Smart supplements: For 10% off your 1st order,
 use code runner at Thorne.fit/runner
 
Improve deep sleep: Use code AMR
for 15% off 1st purchase at LagoonSleep.com/AMR
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AMR Answers: Demystifying Zone 2 Training; the Power of Hills

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