Brian's Run Pod

Send us Fan Mail

We explore how to start running well, recover from injury without fear, and build habits that last. Coach Charissa shares mindset shifts, practical tools, and small nutrition changes that stack into long-term progress.

• reframing injury from avoidance to performance focus
• building confidence during setbacks and embracing rest
• when to see a physio vs a massage therapist
• gait analysis, shoe fit, and bodyweight strength basics
• beginner structure with Couch to 5K and consistency
• fuelling well, watching liquid calories, and 80/20 whole food rule
• forming habits by week six with non‑negotiables
• sustainable training split and recovery as strategy
• swapping dopamine from food to movement
• seasonal and local eating for energy and health
• aiming for longevity and reverse‑engineering today’s choices

Find Charissa on Instagram: @charissahalonen. “If you send me a DM, I’m the person that you’re talking to.”

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us Fan Mail

We trace Charissa Halonen’s path from competitive dance to her first marathon and into a coaching philosophy that blends strength, mindset, and sustainable habits. She shares why glutes drive performance, how protein protects muscle, and how micro-steps carry you through hard miles.

• dance foundation shaping athletic discipline
• college movement habits and yoga
• massage therapy career informing body literacy
• first marathon lessons in heat and mindset
• training plans as daily cup: training, sleep, nutrition, recovery
• strength before cardio for weight loss and durability
• glute and calf priorities for stable, powerful stride
• core and shoulder-hip linkage for efficient running
• plyometrics and mobility for adaptability and power
• coaching process, standards, and community support
• online tools enabling accountability and measurable change

Don’t forget we have part two of this wonderful conversation next week

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us Fan Mail

We explore how to make running and strength a natural part of life by focusing on repetitions, joy, and tiny steps that compound. Allyson Hurley shares a simple at‑home routine for runners, why “more is better” is a myth, and how to navigate social media pressure with a healthier mindset.

• habit formation built on repetitions not calendar days
• choosing movement you enjoy to improve adherence
• step goals scaled gradually for realistic progress
• habit stacking with simple anchors like morning routines
• time versus distance training aligned to goals
• treadmill versus outdoor running strategies
• four-move home strength plan for runners
• isometric holds, tempo and progression with bands or dumbbells
• injury reduction through core and hip strength
• ageing, bone health and the value of strong legs
• myth-busting: recovery matters more than endless sessions
• curating social media to avoid comparison traps
• recommended reads: Women Strong and Atomic Habits
• morning workouts as a consistency advantage
• mindset as the starting point for running strong

Follow Allison: https://www.allysoncoaches.com • Social: Allyson's Instagram • Free macro planner available on her website

Strong Women Lift Each Other Up by Molly Galbraith.

Atomic Habits by James Clear.
 

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us Fan Mail

We explore how small, smart strength work and flexible habits can make running feel better, hurt less, and fit real life. Allyson shares behaviour-change tools from her probation work, a candid story of burnout, and a practical approach to food that leaves room for joy.

• Allyson’s non-traditional path into coaching and running
• Behaviour change principles that transfer from probation to performance
• Why runners neglect strength and how to fix it
• Simple home-based strength moves for hips, glutes and core
• Progression, recovery timing and weekly structure
• Growth mindset versus fixed mindset for endurance
• Habit strategies that reduce friction and build consistency
• Nutrition lessons from overtraining and under-eating
• “All foods fit” approach for sustainable weight loss and energy
• Key takeaways and preview of part two

Don’t forget to tune in to part two next week, or if you’re listening in the future, check out both interviews in our catalog

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us Fan Mail

Strength training is an essential but often misunderstood element for recreational runners looking to enhance performance and prevent injuries. Coach Alicia Carrillo shares practical advice on how runners should approach strength training for maximum benefit without falling into common traps.

• Basic movement patterns all runners need: squats, hinges (RDLs/hip thrusts), upper body push/pull, and core work
• Focus on unilateral (single leg/arm) training which translates better to running movements
• Plyometric exercises like broad jumps and pogo jumps build tendon strength, especially in the Achilles
• The biggest mistake: trying to make strength training into cardio by rushing through with minimal rest
• Optimal rep range is 5-8 with heavier weights rather than high-rep muscular endurance work
• Strength training builds mental toughness that carries over to challenging running sessions
• Misconception debunked: strength training won't cause runners to "bulk up" when done properly
• Quality over quantity: 4-8 exercises, 2-3 sets, performed with proper form and adequate rest
• Beyond performance: strength training enhances quality of life and functionality as we age

If you've been neglecting strength training or approaching it incorrectly, now is the time to incorporate these principles into your routine. Your future running self will thank you!

Alycia Carrillo Website

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us Fan Mail

Strength and conditioning coach Alycia Carrillo shares how proper strength training can transform your running performance and help prevent common injuries while adapting to individual preferences and lifestyles.

• Growing up as the daughter of a track coach who specialised in distance events
• Transitioning from collegiate long jump to strength coaching after a career-ending back injury
• Adapting coaching methods from elite athletes to everyday runners with busy lives
• Finding what training elements clients enjoy to build consistency and motivation
• Creating personalised programs that play to individual strengths rather than forcing traditional approaches
• Understanding the physiological benefits of strength training for runners, including improved tendon resilience
• Developing better running economy and muscle fiber recruitment through strategic strength work
• Balancing strength training volume throughout a marathon training cycle
• Adjusting expectations and training loads for clients with full-time jobs and families
• Using data and communication to track progress and make adjustments

Check out next week's episode for part two of our conversation with Alicia, where we'll dive deeper into strength training for runners.

Alycia Carrillo Website

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us Fan Mail

Nutritional expert Lisa Franz shares insights on meal timing, protein intake, and strength training specifically designed for runners who want to optimize their performance and overall health.

• The most important factor for weight management is overall daily calorie and protein consumption, not necessarily meal frequency
• Adding a protein-containing snack (200-300 calories) in the afternoon can prevent energy crashes and overeating at dinner
• AI food tracking apps have limitations but can work as supportive tools when combined with manual estimation
• Aim for 80-90% of your diet from whole foods for better satiety, but embrace moderation rather than extreme restrictions
• Strength training for runners should focus on neglected muscles: glutes, upper back, lateral movements, and core stability
• Train in the 6-20 rep range for optimal strength benefits without compromising running performance
• Self-talk and mindset significantly impact nutritional success – reframing negative narratives creates sustainable change
• Having supportive conversations with family/friends about your health goals helps establish your new healthy identity

For more information or to connect with Lisa, visit Nutrition Coaching and Life on Instagram, LinkedIn, YouTube, or check out the Nutrition and Life Podcast.

Lisa Franz Website

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us Fan Mail

Running performance depends as much on what you eat as how you train, and nutrition expert Lisa Franz breaks down the essentials that can transform your results. Most runners either consume too many calories or consistently undereat, particularly when it comes to protein and other key nutrients.

• Start with tracking your food for 1-2 months as an educational tool to understand what you're actually consuming
• Aim for one gram of protein per pound of goal body weight – most runners need double what they're currently eating
• Protein is crucial for more than just muscles – it builds connective tissue, aids recovery, and helps manage hunger
• Whole foods naturally help you consume about 500 fewer calories compared to processed foods
• Build your plate with approximately 25% lean protein, 50% fruits and vegetables, and 25% quality carbs plus healthy fats
• Personalise portions based on your training volume, body size, and specific goals
• Five servings of fruits and vegetables daily provides essential nutrients for performance and recovery

Don't miss next week's episode where Lisa returns to share more nutrition insights for runners!

Lisa Franz Website

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us Fan Mail

Dr. Amy Novotny shares her revolutionary approach to running injuries through proper breathing mechanics and body positioning. We explore how this treatment method can transform running performance by addressing root causes rather than symptoms.

• Poor breathing mechanics lead to improper positioning and eventual running injuries
• Most running injuries stem from positional problems, not weakness or lack of flexibility
• When the ribcage lifts during breathing, the pelvis cannot maintain a neutral position
• Dr. Novotny dropped seven minutes from her marathon time using these techniques
• Recovery time dramatically improves with proper breathing techniques
• Children naturally use correct mechanics before developing poor habits
• Schools could incorporate breathing mechanics into curriculum from elementary age
• Learning to relax and change breathing mechanics is essential for injury-free running
• Data-driven running can sometimes disconnect us from our body's natural signals
• Techniques can be learned remotely via video consultations

For consultations or to learn more about these techniques, visit PABRinstitute.com where Dr. Novotny offers free 15-minute consultations to discuss your specific needs.

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us Fan Mail

Dr. Amy Novotny, a physical therapist turned breathing and pain specialist, shares her revolutionary approach to running performance and pain management through proper breathing mechanics. After discovering that changing her breathing technique eliminated her running pain and improved her marathon times by 14 minutes, she developed the Pain Awareness Breathing Relief method to help other runners transform their performance.

• Physical therapist with impressive running credentials: 40 marathons, 10 ultras including two 100-milers, and an Ironman
• Common misconception: diaphragmatic breathing is NOT belly breathing
• Pushing your belly out when inhaling actually engages back muscles and triggers fight-or-flight response
• Proper technique: allow belly to "spill out" when exhaling, not suck in
• Correct breathing is our natural state as children, but stress changes our patterns over time
• Pain often attributed to aging is actually from accumulated stress-altered breathing
• Learning proper mechanics takes approximately six weeks of consistent practice
• Proper breathing shifts the body from stress-dominant state to balanced, relaxed state even during exercise
• Technique helps engage correct muscles (hamstrings, inner thighs) while deactivating overworked ones

Dr Amy Novotny's website

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod