Sarah and Coach Amanda take a breather with James Nestor, author of the fascinating book Breath: The New Science of a Lost Art. In this eye- (nose?!) opening conversation, James details: 

-the astounding negative effects of breathing in an abnormal way;

-the power of breathing through your nose, not your mouth; 

-how to (slowly) morph into a nasal breather while running; 

-solutions for side cramps; and,

-insightful breathing advice for asthmatics.

Sarah and Amanda kvetch about the difficulties of dressing to run in mercurial spring weather in the intro. The sonorous-voiced James joins at 12:19.

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While it's still unclear when and how a major marathon will happen, smaller running races are blooming all over the country.

Dimity checks in with two race directors in two states: John Mortimer, founder of Millenium Running in Bedford, New Hampshire, and Karen Lechtenberg, a race director of five events and a full-time teacher in Sioux Falls, South Dakota.

The three discuss:

—What March 2020 felt like—and how Cinco de Mayo became Cinco de Julio

—Best practices for race day from a race director and runner's perspective;

—The silver linings that COVID-19 brought to road racing (PR's galore!);

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Sarah and Molly get cozy with four women runners (including Courtney) who share their sleep habits and bedtime routines. They share a slew of suggestions, including detailing:

-best products and practices for calming the mind;

-the genius of automation, whether with lightbulbs, thermostats, or routines; 

-favorite scents of essential oils and how they use them; 

-sleep-improving techniques and products for babies (!); and,

-ways to regulate body temperature to hasten sleep. 

Sarah and her BRF detail their big weekend plans, dubbed “swim and bleed” by Molly! The first guest joins at 12:18.

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Dimity and Sarah enlighten:

-plus-size Megan on the best way to build speed; 

-Margaret on track etiquette; and,

-Janelle on satiating post-strength-training hunger.

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Sarah and Coach Liz are joined by Coach Jen Harrison to discuss how to get out of a winter running rut. Answering queries from real women runners, the coaches detail: 

-techniques for avoiding injury as you increase your weekly mileage; 

-clever ways to acclimate from treadmill sessions to running outdoors;

-the importance of taking a break from running if you’re feeling burnt out; 

-preparation for returning to a starting corral, including managing nerves; and,

-motivational mojo-boosters if you’re still running solo or don’t have a race on the horizon. 

Sarah shares her 2021 marathon plans, and the hosting duo laughs over kids’ loveys before Coach Jen joins at 15:02.

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A virtual celebration today for Girls on the Run, a program that builds confidence and connection in girls ages 8 to 13 through running and movement.

Dimity talks to three people whose lives have been significantly impacted by the program: Katy Doar, who went through the program in 1999; April Massett, a coach and current GOTR regional director; and Julia Massett, a high school senior who spent five years in GOTR programs.

Find a Girls on the Run Program in your area, volunteer as a coach, or get more information here.

Join the 25th Anniversary Celebration (free!) with Host Hoda Kotb at 7 pm ET on March 25, 2021.

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Sarah and Tish gab with four gals about home gyms for runners, starting with a fitness expert, then moving on to three “regular” women. Topics tossed around include:

-best exercise equipment for providing variety and motivation; 

-how to find (or make) room for a workout-at-home space; 

-creative sources for keeping do-it-yourself workouts fresh; 

-how to stay accountable in a gym with just one “member”; and, 

-the beauty of a squat rack!

After sharing laughs about their own home set-ups, the hosting duo welcome the first home-gym-lovin’ mother runner at 15:08.

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Answers #62: Rates of Perceived Exertion; Cures for "Bacne"

Sarah and Dimity share wisdom regarding:

-reasons for differences in post-workout soreness to too-sore Amanda;

-rates of perceived exertion for training-for-a-race Hannah; and,

-treatments Julie can try for to banish “bacne,” including this exfoliator and body wash.

Enter the NordicTrack giveaway!

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Sarah and Dimity talk with Alexi Pappas, Olympic runner, actor, and author of Bravey: Chasing Dreams, Befriending Pain, and Other Big Ideas. The hosts are smitten as Alexi details: 

-the definition of a “Bravey,” a resonate term she coined;

-the hardest part, for her, of the postponement of the 2020 Olympic Games;

-the paramount importance of sleep; 

-actionable strategies for dealing with pain during a race or workout; and,

-the self-preservation power of “willpower budgeting.”

Before Alexi hops on at 14:17, Dimity details her first strokes (pool + bike) for her Aquabike race.

When you shop our sponsors, you help AMR. We appreciate your—and their—support!

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In this gory episode, Dr. Jed Gorlin talks through all the basics of blood donation and running; whether you're a first-timer or an experienced pro, you'll learn helpful best practices when it comes to donating your red cells.

Dr. Gorlin shares:

—Why runners (and active people) are ideal for donating blood;

—The best way to prepare for donation;

—The real reason there are cookies + pretzels in the post-donation recovery area;

—And how to ideally time your donation around workouts and races.

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