Anyone who wants to run injury free for as long in their life as possible—or who hates how their form looks in race photos!—needs to listen to this enlightening episode with guest Greg McMillan, a well-respected running coach, exercise scientist, and author. With hosts Sarah Bowen Shea and Coach Liz Waterstraat, Greg breaks it down as:

-we don’t all need to look the same running; 

-small changes that can make a big difference; 

-how—and why—to achieve tall running form; 

-the importance of mobility—and how to improve yours; and,

-the best fix for a wonky arm swing! 

Before Greg joins the conversation around 5:55, Sarah shares her excitement of watching her son perform in a Russian-themed musical this weekend (including some dancing like this).

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Two mysteries (including the latest installment of a must-read series!) plus two other just-published books provide lots of fodder for conversation between hosts Sarah Bowen Shea and Ellison Weist (including a drool-inducing discussion of one author!). Also find out the classic novel Sarah and Ellison each recommend. 

The four new books the duo discuss: 
-The Impossible Fortune: Richard Osman
-Bog Queen: Anna North
-Town & Country: Brian Schaefer
-A Guardian and a Thief: Megha Majumdar

Find 2026 hiking + biking program details here. 

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Runners of all ages will be intrigued to listen to this candid, laughter-filled conversation with hosts Sarah Bowen Shea, Amanda Loudin, and Tish Hamilton. The three longtime runners detail where they are with their running these days, plus: 

-age-related adjustments they’ve made to their training; 

-why two of the three rarely race; 
-how Tish loves her weekly “long, slow plods”; 

-the state of their athletic egos; and, 

-their shared desire “to run forever.” 

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Runners of all paces and abilities will be able to relate to the callers in this themed episode: Both Michelle and Amy struggled in their fall races, and they are now trying to regain their confidence. Host Sarah Bowen Shea shares personal experience of being on the struggle-bus, while host and coach Dimity McDowell gives loads of practical, insightful advice. 

In the intro, Dimity tells of the showtunes playlist she made for the 6:00 a.m. spin class she leads. The questions kick off around 11:51. Here’s a peak at 2026 hiking and biking offerings. 

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Anyone looking to try a new sport or take up a new hobby will appreciate this insightful episode about the beginner’s mindset. Along with hosts Sarah Bowen Shea and Coach Liz Waterstraat, guest Tom Vanderbilt, author of the new book Beginners: the Joy and Transformative Power of Lifelong Learning, talks about: 

-what exactly a beginner’s mindset is; 

-his tires-fell-off-the-bus marathon experience; 

-the role failure and self-doubt play in the learning process; 

-the power of good coaching and a group; and, 

-what a “stereotype threat” is. 

Before Tom joins the conversation around BARRY INSERT TIME HERE, Coach Liz talks about the mindset she brought to her Ironman training this year—and how it carried her to success (+ enjoyment!) on race day. 

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Introverts, extroverts, and everyone in between: This thought-provoking episode provides justification for taking some alone-time and recharging. Coach Liz Waterstraat talks with host Sarah Bowen Shea about two books: The Joy of Solitude: How To Reconnect with Yourself in an Overconnected World by Robert J. Coplan and An Oasis in Time: How a Day of Rest Can Save Your Life by Marilyn Paul. Especially useful: Coach Liz shares numerous strategies for solitude. 

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Runners (and aspiring runners!) looking for inspiration and erudite insight will love this episode with Nicholas Thompson, author of the just-released book The Running Ground: A Father, a Son, and the Simplest of Sports. This father runner and cancer survivor talks with hosts Sarah Bowen Shea and Tish Hamilton about:

-the logistics of running to + from work in NYC; 

-how he got a lot faster in his 40s; 

-the reality (or not!) of pain during an endurance race;

-a recent Grand Canyon adventure with his buddies; and,

-a memorable 100-penny analogy to implement in your next race.

Before Nick joins the conversation around 7:20, the hosts talk about two-a-day athletic activities. 

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Any runners with an upcoming race who are looking for tapering tips, like Laura Catherine, will appreciate this informative episode. Chronically injured athletes, like Marianne, will welcome the empathy and advice offered by Coach Dimity. Trail-curious runners, such as Rachel, will be pleased to learn details about jumping into an off-road marathon or 50K. 

Before the hosts start answering questions around 08:17, Sarah shares her post-recording habit (hint: here’s her cake recipe). Please call 470-BADASS1 (470-223-2771) to record your question, and here are all our trail programs. 

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This is the ideal episode for anyone who loves to go big—or read about people who do. Hosts Sarah Bowen Shea and Tish Hamilton have a fun conversation with Keira D'Amato, a mother runner perhaps best known for, in 2022, breaking a 16-year American record in the marathon. In addition to talking about her brand-new book Don’t Call It a Comeback: What Happened When I Stopped Chasing PRs, and Started Chasing Happiness, Keira shares: 
-the healing properties of running for her; 
-what a 2013 marathon taught her re: not taking training for granted; 
-how motherhood changed her approach to running; 
-her “magical” mantra while marathon training in 2022; and
-her, um, unconventional root-beer float recipe! 
Before Keira joins around 11:19, the hosts detail their recent, friend-filled weekend getaways. 

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If autumn weather has you wanting to tuck into an engrossing novel, look no further: Hosts Sarah Bowen Shea and Ellison “The Book Bully” Weist serve up five new novels, including a semi-dystopian novel from the genius behind Atonement. The duo dives into:

-What We Can Know: Ian McEwan
-Buckeye: Patrick Ryan
-Mercy: Joan Silber
-The Elements: John Boyne
-A Slowly Dying Cause: Elizabeth George

Check out Fall into Fitness: Harvest Your Strength. 

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