Another Mother Runner

Sarah and Dimity share advice about:

-washing running accessories for Jana (“it’s really a sniff test,” is Dim’s

short answer); 

-the most effective stretches to relieve Kristen’s (or your!) sore, tight lower back; and,

-“greasy farts” (aka “farts with a surprise” or “sharts!”) for Kerry and her 10-year-old Paul.   

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Sarah and Amanda have a conversation with Ashlee Lawson Green, co-founder of RUNGRL, a digital media and event platform for Black women focused on running and wellness. A new, first-time mom and a certified running coach, Ashlee shares:

-a positive-yet-realistic perspective about adjusting to a post-partum body;

-the mission and goals of RUNGRL, including inspiration, information,

and celebration; 

-the importance of creating space for various runners; 

-insight on increasing inclusivity and decreasing “othering” in the running community; and,

-ways to overcome race day or long run anxiety.

In the intro, Sarah details how a local Portland mother runner nudged her out the door on a recent snowy Saturday. Ashlee (with her 4-month-baby on her lap!) joins in at 14:17.

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Range of motion, dynamic warm-ups, and tight muscles: Dimity chats all things mobility for runners with Dr. Erin Kling, who practices at The Running PT's in Cary, North Carolina.

Erin tells us:

—How you can tell if you're needing to work on your mobility;

—Why it's good to have muscles that are a little stiff;

—Why aggressive stretching doesn't help your running;

—And why your inner thigh muscles (adductors) are surprisingly tight.

She also recommends these moves from The Running PT's YouTube Channel:

MOVES FOR THE HIP

JOINT MOBILIZATION

Superband hip mobilizations (varying postures)

Superband child's pose

Superband anterior hip mobilization

STRETCHES

Hip 90/90

Hamstring doorway stretch

Prone quad stretch

MOVES FOR THE ANKLE

JOINT MOBILIZATION

Kneeling self ankle mobilization

YOGA FLOW

Upright happy baby

Downward dog 

STRETCHES

Wall calf stretch

Knee to wall stretch

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Sarah and Katie cozy up to four couples who regularly run together. Love is in the air as they discuss:

-the joy they derive from the time together;

-how to stick together despite different paces; 

-the benefits of a shared sport;

-endorphin-fueled emotions and flirtations; and,

-the logistics of choosing a route—and even just getting out the door! 

The hosts jump almost immediately into the topic, with SBS sharing about running with her ex-husband and Katie detailing anniversary runs with her hubs; the first couple joins at 16:06. 

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Sarah and Dimity dive into:

-counseling Katie on caring for her iPhone on frigid runs; 

-encouraging Britt to take on the 50K she’s contemplating; and, 

-telling Jennifer there are no rules about long weekend runs with no race in sight. 

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Sarah and Katie tuck into a talk with Tracy Cole, a senior product manager for Road Runner Sports and KORSA and a 13-time marathoner. In this chat with a running apparel designer, the trio cover:

-removable bra pads, including advice for re-inserting them; 

-the reasoning behind high-rise bottoms—and whether they’re here to stay; 

-the importance of a gusset (and what one is!); 

-running gear wash-and-care tips; and,

-a variety of insider terms, including “grin-proof” leggings!

In the introduction, Sarah tells what made her get her hustle on during a weekend run. Tracy hops on at 14:01.

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The second in AMR Trains Body Series, this episode heads to the ground level: care + feeding of runner's feet. Dimity chats with sports podiatrist Dr. Karen Langone about:

—How to know if you're wearing the right running shoe;

—If and when orthotics would be a good fit for your runner's feet + body;

—Why Karen has a whole library of physical therapy exercises on her website; and

—Why more runners need to, "treat their feet with as much care as they treat their faces."

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Sarah and Coach Liz are joined by Coach Jen Harrison to discuss how running can (and can't) change the size or shape of various parts of the body. In the wide-ranging conversation, the trio cover:

-how exclusively "just running" wont dramatically change your body;

-how peri/menopause works a number on a runner;

-the power of strength training and Pilates; and,

-the importance of consistently and constantly challenging your body.

In the intro, Sarah shares news about her older daughter, and the host-duo shares laughs about learning to drive a car with a stick shift. Jen joins at 14:35.

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Dimity and Sarah tell:

-another Sarah how to keep her feet warm and dry(-ish) on a run;

-Elizabeth the importance of starting “absurdly small” when foam rolling; and,

-cyclist Carrie training advice—and an anecdote or two—about riding a century (100 miles).

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Sarah and Coach Liz have a fun, enlightening conversation about music and running with songwriter Charlie Harding, a host of the Switched on Pop podcast. Charlie reveals:

-tempo's surprising effect (or lack thereof!) on running pace;

-the myriad musical elements that can get you moving;

-why your favorite running song might stop someone else in her tracks; and,

-insight (and song suggestions) on building a great running playlist.

In the intro, #foundchange skeptic Liz continues last week’s quarter caper; the convo changes tune at 14:35.

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