Why take a traincation? If you ask our guests in today's episode, they'd say, "why not?" Hosts Dimity and Sarah WF chat with two women, Natalie Nixon and Anna van der Wouden, who each recently ventured off for a week of exercise, adventure, self-discovery, and fun. In this lively conversation, you'll hear:

 At the start, Sarah and Dimity catch up on their summer activities, and Dimity shares more about her recent family trip (and all the swimming she got in while there)! 

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This is a must-listen-to episode for anyone wanting to feel stronger, more confident, and less stressed: Coaches Liz Waterstraat and Jen Harrison talk with host Sarah Bowen Shea about secrets to successful running and racing. In front of an audience in a Chicago suburb, the gals share: 

-their biggest racing successes—and failures; 

-reasons to not set a time goal for a race; 

-how to overcome anxiety and “win” the moment; 

-how to approach training with moderation; and, 

-Coach Liz’s exciting race-related news. 

Before Coach Jen joins at about 6:21, Sarah details a sweaty run through a Midwestern prairie—and the magical powers of a GU gel. 

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Take a listen to this episode if you’re looking to become a morning runner (like Nicole). Or if you’ve recently shifted jobs or made another lifestyle change that affects your daily activity level a la Christine. Bothered by bugs on your run, like Renée? We’ve got you covered with these options. 

To ask a question, call 470-BADASS1 (470-223-2771). (This episode originally aired in June 2022.)

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Insoles for all your active pursuits:

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Whether you already love 3.1-mile races or you are merely considering shorter races, you’ll enjoy this episode. Hosts Sarah Bowen Shea and Coach Liz Waterstraat gab with three fans of 5Ks, who detail: 

-how running 5Ks can bolster self-confidence;

-how to get comfortable with being uncomfortable; 

-how much stronger they felt running shorter races; and,

-how a shift in race goals can pay unexpected dividends. 

Before the first 5K’er hops on at 10:22, Sarah gives an update on her half-marathon training. 

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Run Richmond: Use code AMR2VA for

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We are obsessed with the Olympics here at AMR, so we are thrilled to have two mother runners who both competed in past games. Our guests, Julie Swail-Ertel and Carrie Tollefson, now in the thick of career and parenting, both reflect on their time at the top of their sport, and offer some inside scoop on the Games. In this episode, you'll hear:

At the top, co-host SWF share an Olympic (and Snoop Dogg) inspired summer goal. Spoiler alert: She achieved it after we recorded!

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Goal-chasers, this is the podcast for you! Hosts Sarah Bowen Shea and Tish Hamilton chat with four women pursuing the goal of running a half-marathon in all 50 states (including one who completed her pursuit in a few short years!). The guests share:

-how to stay joyful in the pursuit of goals; 

-adventures they had along the way (including massive storms!); 

-advice of ticking off two states in one weekend; 

-the importance of “unconventional” goals; and,

-their favorite half-marathons—and why.

Before the first 50-stater joins the show, hosts Sarah and Tish talk about creative endeavors involving their respective college students. At the end of the ep, on Miles of Books, Coach Liz tells about two advice-rich books written by fathers for their older offspring. (Here’s the RSVP link to the Chicagoland party Sarah + Liz are hosting.)

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Anyone looking for exciting race options, especially relays like Nicole, will appreciate this episode. (Here’s the Facebook post for more suggestions.) You’ll also be grateful for the advice about having a cyclist friend accompany you on a run, in response to Kelyn’s question. Finally, prompted by Kara’s Q, hear why Sarah opted to not do heart-rate training for a half-marathon. Plus, lots of early-days-of-AMR reminisces in this ep! 

Sarah shares stories of her New England athletic adventures before the duo turns to answering questions. RSVP here for the August 1 podcast recording party, and here are Better Together half marathon details.

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This is a fascinating, must-listen episode for all runners, regardless of whether you run races. The topic is pacing—in races and in workouts—and the guest is Matt Fitzgerald, a running coach, multi-time marathoner, and an author of 30+ books including How to Run the Perfect Race. Along with hosts Sarah Bowen Shea and Coach Liz Waterstraat, Matt tells: 

-how pacing is the art of finding your limit; 

-how to “gamify” your runs to hone your perception of pace; 

-about his 4+-year struggle with Long COVID; 

-why relying on a GPS can be detrimental; and,

-the secrets of remaining steady with running.

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

Sports nutrition simplified:

Get a 10% lifetime discount at fuelgoods.com/AMR

See for yourself: Get 20% off Tifosi sunglasses 

with code AMR2024 at TifosiOptics.com

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On today’s episode we have an insightful chat with Rhonda Harper, founder of Black Girls Surf,

an organization focused on inclusivity and equality in surfing. Co-hosts Dimity and SWF ride the wave with Rhonda, who shares the compelling story of her life’s work, including: 

Make your next marathon—or half marathon or 8K—most memorable by joining Better Together in Richmond on November 16.

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Insoles for all your active pursuits:

Use code AMR15 for 15% discount at Currex.com

Stop comparing and start focusing:

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Health-conscious folks of any age need to listen to this episode featuring Laura Moretti Reece MS, RD, a board-certified sports dietitian specializing in sports performance-based nutrition and a marathon runner. With hosts Sarah Bowen Shea and Amanda Loudin, Laura details: 

-the role genetics play in bone health; 

-the importance of multi-directional activities, not just running; 

-a food-first approach to promoting bone health; 

-early signs of low-bone density; and, 

-why you should try eating something called natto. 

In the intro, proud-momma Sarah talks about her upcoming adventure to see her son perform in his first professional musical. We suggest taking a chug of milk (cow or plant!) every time the guest or hosts suggest something should go on “the hot topic board!” 

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Use code amr50 to get 50% off, plus 20% off 

your next two months, at greenchef.com/amr50

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