Race day always requires some kind of planning espeically when it comes to your fueling. Stevie Lyn Smith is back to chat about all things race day fuel planning. Learn more about race fueling and to grab Stevie's guide click here. 

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Runners need to strength train. End of story. No questions. There are so many benefits of strength training for runners from power and injury prevention. Tune in to listen how to incorporate strength training into your training. 

Spring Group Training is now open! 

This program is perfect for anyone training for a spring race 10K+. If you are running The bRUNch Trail Run, Colfax Marathon, Steamboat Marathon is anything in between, this is for you!

This program is customized to your goals.

This program includes:

Learn more here.

Mindset. It’s perhaps the hardest muscle to train as an athlete. Often times we focus so much on the physical aspects of our training that we forget about the mental side.

Making sure we are in the right mindset is ultimately the key to our successes. In this episode meet Kaci Ghetmiri. Kacia is the host of the Empower Her podcast. In this chat we take a look at how to frame our mindset for the current season we are in and why need to brag about those easy runs.

After listening to this episode get ready to make a depsoit into your confidence bank.

Housekeeping

The bRUNch Trail Run is back at Beaver Creek Resort on May 14. Get all the details about this epic trail race here.

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Follow Kacia at @kacia.ghetmiri on Instagram and listen to the latest episode of the Empower Her Podcast.

Last month A.C. Shilton wrote a story for Runner's World titled, "Does running have a drinking problem?" Brunch Running is a community and brand that does include alcoholic beverages within it's evnets and marketing. That is why this conversation was a very important and a conversation that as a brand we needed to be a part of. 

This is not a conversation where we are judging others. This story and this conversation look at the facts, studies and information provided by experts and presents them in a way where you can make the choices for yourself. If you are looking for help and support around your drinking, there are many organizations to support and help you. 

This conversations reviews A.C.'s article and does talk about alcoholism. 

Read the article here. 

There is a science behind when and how we eat as athletes. In this episode meet Holley Samuel. Holley is a registered dietitian and in this conversation, she takes us through how, when and why we need to fuel for our runs.

Learn more about Holley Samuel at holleyfuelednutrition.com.

Make sure to check out Holley’s podcast the Holley Fueled Nutrition Podcast and give her a follow on Instagram at @holleyfuelednutrition.

There is something magical about going out into nature. Nature is not only beautiful to behold but it has almost mystical healing powers. In this episode Kylie Bearse shares with us how getting outdoors helps her mental health and some of her favorite hiking spots in Colorado.

Episode takeaways:

Connect with the podcast on Instagram at @behindthesweatpod and follow Kylie at @kyliebearse and

@approachableoutdoors.

How do you recover from a hard workout? Steve Nagib is the general manager at Denver Sports Recovery, a certified athletic trainer, certified strength and conditioning specialist and holds a masters in human physiology. This conversation will answer lots of your recovery questions from massage to cyrotherapy.

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Check out Trot + Recover! An 8ish-week program all about giving your body time to rest and recover. 

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From relationships to building a business, we talk about how to trust our gut with everything. If you start with self care that automatically makes you love yourself more and makes the space for more self love in your life while cutting out things that are not serving you. This conversation will inspire you to say “no” to things that do not have a place in your life. Get ready for lots of journaling prompts (see below) and get those journals ready.

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Journal Prompts

The season is here to get some dirt under our shoes. Trail running is the opportunity to take your running to an whole new level and we are not just talking about altitude. This episode is a conversation for anyone looking to start hitting the trails, experienced trail runners and anyone else who wants to listen to a chat about the outdoors. 

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This episode is all about sleep. There are so many questions about sleep so we went to an expert. We sat down with Dr. Carleara Weiss, Ph.D., MS, RN, is a clinician-scientist and founder of Dr. Weiss Sleep Education, a wellness platform to promote healthy sleep. This episode answers questions like:

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