In the final episode of the Chasing PRs podcast, hosts Diego and Richelle discuss key strategies to make 2024 the best running year yet. They advise setting realistic, measurable running goals, remaining consistent and patient in training, correctly fueling the body, and working on mental strength as crucial components for running success.

They also share some personal anecdotes and thoughts on their own running journeys.

The hosts express gratitude towards their listeners and the people who have supported their podcast journey, and encourage their audience to approach their running goals with a long-term perspective and commitment.

In this episode of Chasing PRs podcast, hosts Diego and Richelle discuss the importance of maintaining consistency in training during the holiday season and how that sets the tone for the following year. 

They provide tips like having an honest conversation with family members about training schedules, moving around schedules, planning recovery weeks, and staying hydrated. The hosts also touch upon the need to be mindful of maintaining balance during the holidays and not obsessing over weight gain or indulgence in food. They share personal experiences and ideas on run streaks and acknowledge the fine balance between family holiday routines and their running schedules.

Learn more about the 60 North Run here: https://60northrun.ca/

In this episode of Chasing PR Podcast, hosts Diego and Richelle set the record straight on commonly misunderstood running advice.

They discuss topics such as the use of super shoes, the idea of 'pronation' being harmful, the necessity of yoga in a runner's regimen, and the controversial practice of running on a fasted state. The duo also debunk the idea of running slow to increase speed, running 180 cadence, the erroneous belief that running is damaging to the knees, and specific running form advice.

The episode concludes with a discussion on the warnings around adjusting running pace according to temperature fluctuations, where they conclude individual differences must be taken into account.

- Introduction and Welcome

- Reflecting on Past Interviews and Episodes

- Correcting Past Misinformation on Iron Supplements

- Discussing Personal Running Experiences and Plans

- Reflecting on the Valencia Marathon

- Debunking Common Running Myths

- Understanding Cadence in Running

- Language Learning Tips and Personal Experiences

- Debunking the Myth: Runners Should Do Yoga

- The Impact of Running Speed on Cadence

- The Controversy: Running Slow Will Make You Faster

- The Truth About Running and Knee Health

- Post-Race Recovery: How Many Rest Days Do You Really Need?

- Adjusting Running Pace Based on Weather Conditions

- Final Thoughts and Recap

In this episode of the Chasing PRs podcast, hosts Diego and Richelle have a candid discussion with sub-elite runner Amy Harkness about her experience with eating disorders, stress fractures, and her journey to recovery. 

They delve into how nutrition impacts running performance and injury recovery. The episode provides valuable insights into recognizing and dealing with stress fracture injuries and the importance of fueling the body adequately for optimum performance. 

They also discuss Amy's ongoing journey of recovery, her future running goals, and her commitment to setting a positive example for her daughter.

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Best Challenge to Start 2024Achieve your Fitness Resolutions with the 60 North Run Challenge

Lean more at: https://60northrun.ca/

Special Guest: Sasha Gollish. Known for a diversified running career spanning from 800 meters to marathons, Sasha revealed the key components that fuel her running journey.

In this episode of Chasing PRs, Diego shares his experience at the New York City Marathon. He starts with the vibrant expo, a prelude to the race, teeming with photo opportunities and essential marathon gear. Diego then takes us through his day, beginning in the athlete's village, where anticipation and nerves mingle. He talks about the early challenges of the race, maintaining a steady pace, and the mental strategy involved.

A significant part of Diego's story is overcoming the Queensborough Bridge, a tough segment of the marathon. He highlights the importance of the crowd's energy, especially along Fifth Avenue and in Central Park, in boosting his morale and helping him reach the finish line.

Diego's finish is more than just a physical achievement; it's a moment of emotional triumph. He reflects on the importance of endurance, mental strength, and listening to one's body. This episode isn't just about running a marathon; it's about the journey of passion, growth, and personal discovery that comes with it.

60 North Run Challenge

The 60° North Run is the perfect challenge to start the year and celebrate it with a spectacular medal and SWAG. 

Stay active and motivated by running, walking, hiking or skiing the distance you choose during January, 2024.

Use the code: CHASING for $5 off

Learn more at: 60northrun.ca

In this podcast episode, we have the pleasure to interview Ashley Charlebois, a dietitian who specializes in the specific needs of athletes, particularly runners. 

We dig deep into the most common mistakes that endurance runners make when it comes to nutrition, focusing particularly on under-fueling. Ashley explains the potential repercussions of insufficient fueling, bringing attention to the concept of 'Relative Energy Deficiency in Sport' (REDS). The conversation then transitions into discussing the concept of micro-nutrition, where certain nutrients become primary focus. We also touch upon issues such as weight loss during training, when and how much to fuel during runs, and the ratios of macronutrient consumption necessary to support optimum pick performance.

Ashley Charlebois is a seasoned registered dietitian and exercise physiologist with a rich history of working with elite athletes across a variety of sports. With her practice beginning in 2007, Ashley's expertise has been sought after by professionals from prestigious teams and organizations such as the Buffalo Sabres, Vancouver Whitecaps, as well as athletes in the NBA, NHL, Skate Canada, Field Hockey Canada, Triathlon Canada, and Gymnastics and Cycling BC.

Renowned for her extensive knowledge and dynamic approach to nutrition and exercise physiology, Ashley has made a significant impact in the field of sports nutrition. Her insights have supported athletes in optimizing their performance, fine-tuning their diets, and enhancing their overall health through personalized nutrition strategies.

Currently, Ashley is leveraging her expertise as an Applied Performance Nutrition Researcher for the Canadian Armed Forces, a role in which she continues to contribute to the advancement of nutrition research and its practical applications in high-performance settings.

* Common Mistakes in Runners' Diets

* The Importance of Proper Fueling for Runners

* Consequences of Not Fueling Properly

* Discussion on Relative Energy Deficiency in Sport (REDS)

* The Impact of Underfueling on Recreational Runners

* Understanding the Nutritional Needs of Runners

* Signs of Low Energy Availability in Runners

* The Role of Diet in Injury Prevention and Recovery

* Weight Management and Training

* Fueling Strategies During Training

* Macronutrient Recommendations for Runners

In this week's episode of the Chasing PRs podcast, hosts Diego and Richelle discuss insider tips and strategies for both back of the pack runners and those looking to improve their speed. 

From goal-setting and race selection to nutrition and mental strategies, this episode has everything you need to take your running to the next level. Plus, learn the importance of training age and how to improve your max speed to achieve your running goals. Whether you're a dedicated back of the pack runner, looking to improve, or simply happy with your running, this episode is a must-listen.

Join us as we lace up for a special anniversary episode, reflecting on an incredible year of conversations, interviews, and breakthroughs.

Over the past twelve months, we've had the privilege of delving deep into the world of running, from the science behind our strides and stories that push us an extra mile to elite runners interviews.

In this episode, we're sharing the top 9 game-changing lessons we've uncovered — insights that have transformed our understanding of the sport and have the potential to revolutionize your training, mindset, and performance.

Whether you're a seasoned runner or just starting your running journey, this retrospective episode is packed with actionable takeaways, inspiring anecdotes, and the distilled wisdom of a year's worth of running revelations. So, grab your headphones, set your pace, and join us as we dive into a year of unforgettable insights and celebrate this journey with you.

We're diving deep into the world of ultra trail running with our special guest, Liam Walke. Not only is Liam an impressive runner, clocking a 50K race in just 4 hours and 14 minutes and 100km in 13 hours and 10 minutes at the renowned Blacks Por Ultra in Canada, but he's also an expert coach. He finished third overall at the 90K Ultra Trail run and has a wealth of knowledge to share.

Throughout the episode, Liam provides a fresh perspective on the holistic approach to running. There's a profound message interwoven: "running is running." It's a simple yet powerful reminder of the core essence of the sport, regardless of the terrain or distance.

Listen in as we discuss race selection tips, the best ways to immerse yourself into trail running, and the highs and lows of Liam's incredible running journey. Whether you're a seasoned trail runner or considering dipping your toes into the world of trail running post-snowfall, this episode promises to inspire and educate.

Liam's IG: https://www.instagram.com/liamonthetrail/