Happy 2025 ✨

In the spirit of new beginnings, let's chat about what energy we want to cultivate in 2025 and what energy we may want to release. I personally have made the shift away from New Years resolutions to this new framework and am not looking back!

What are your ins and outs for this year? Drop me a line via socials in the links below! 

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Let's dive into talking about my favorite race distance: the ✨ half marathon ✨

Today, I’m thrilled to share my advice on a topic beginner runners often wonder about. I’ll be answering listener questions on everything from choosing a solid training plan to essential nutrition tips that will keep you fueled and ready to run.

Whether you’re curious about how to structure your training block or what kinds of runs to include, this episode has you covered. I’ll also share my number one tip for race day preparation to ensure you’re fully ready to tackle that 13.1 miles.

Whether you’re a beginner runner or an intermediate athlete looking to improve your half marathon game, tune in for some valuable insights!

Macronutrients 101 episode

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In today's episode, I dive into the topic of burnout, exploring its causes and how to recover from it. I share my personal experiences with feeling overwhelmed and offer insights into coping strategies that have helped me. We’ll discuss what burnout really is, its connection to anxiety and depression, and why it’s essential to acknowledge and address it.

This episode is all about giving yourself permission to take a step back and find relief, especially when the pressure of daily life feels relentless. Remember, you’re not alone in feeling this way, and there’s no shame in reaching out for support.

Here are some resources mentioned for mental health or financial crises:

Depression resources

Financial resources

I hope some of these resources provide comfort and guidance. Take care of yourself 🫶

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In today’s episode, I’m diving into some meal planning tips and grocery shopping strategies that can make a huge difference in your busy life. Whether you’re an endurance runner like me or just someone juggling a hectic schedule, these strategies are designed to help you stay on top of your nutrition without added stress.

I’ll be sharing my ADHD-friendly meal planning system that has not only saved me time and money but also kept me from feeling overwhelmed by meal prep. If you’re someone who struggles with organization or finds meal prepping a bit daunting, this episode is for you!

We’ll cover:

• Curating recipes that fit into a busy runner’s lifestyle.
• How to create a weekly meal planning system that works for you.
• Tips for efficient grocery lists to streamline your shopping.
• How to make eating healthfully budget-friendly and efficient

From organizing your recipe collection to planning balanced meals, I’ve got you covered with practical advice that fits into your daily routine and allows you to balance your health, budget, and time management goals.

Tune in to discover how this meal planning framework can simplify your week and help you maintain a nutritious diet while managing your busy life. Let’s get into the details and make your meal planning and grocery shopping smoother than ever before!

If you enjoy today’s episode, please leave a review or rating wherever you’re listening. Don’t forget to subscribe so you never miss an episode! I’d love to hear how these tips work for you—reach out on Instagram or wherever you connect with us.

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Let's wrap up the Training to PR a 5K series together! In this episode, I reflect & share the reasons why I chose to run this race, how I trained, how this training block compared to my previous training, my race-day experience, and what I came away from the experience with.

The Tracksmith Twilight 5000 was so much more than a typical 5K race. I got to go on a mini vacation to a new city, experience high school track team nostalgia, and cheer on other runners right alongside the track.

With 11 weeks of training and a 5K PR behind me, I talk about what's next for my training and my race plans for the rest of the year.

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Today I am sharing an interview with Mason Plant, a 3 time collegiate national championship winner and 7-time All-American track & field athlete. We dive into how he got started with running, how he approached training & competing at a collegiate level, and how running continues to impact his life. Beyond his personal running journey, we chatted a bit about the culture of different running events and his ideas for future athletic pursuits. 

In addition to discussing his personal running experiences, Mason also reflects on how running has cultivated mental resilience and served as a valuable coping tool for life's challenges. Tune in for some practical advice for newcomers to the sport and gain inspiration from Mason’s journey from novice to competitor & beyond.

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Today we're diving deep into the basics of nutrition with a focus on running.

Nutrition isn't just about fueling our bodies; it's about optimizing performance, supporting our health, and even exploring our relationship with food. As someone with a background in human nutrition and a passion for running, this topic hits close to home.

We're starting with macronutrients—those vital components of our diet that directly provide energy: carbohydrates, fats, and proteins. Beyond understanding what we eat, it's crucial to know how our bodies use and store these nutrients.

But here's the takeaway: nutrition isn't just about numbers. It's about listening to your body's cues, understanding your unique needs, and finding a sustainable approach to fueling your running journey.

As always, if you have questions, thoughts, or want to delve deeper into nutrition for runners, reach out to me on social media. Your feedback and engagement mean the world to me!

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Running slow isn't just about pace; it's a strategic approach to building a solid running foundation. By dedicating a majority of your runs to slower, easier efforts, you create space for recovery and enhance your body's ability to adapt to higher intensity workouts. This principle, sometimes known as the 80/20 rule or the "run slow to run fast" strategy, ensures that when you do push yourself, whether in speed work or races, you're doing so from a position of strength and readiness. 

Join me as we delve into how incorporating slow runs into your routine can not only make running more enjoyable but also elevate your overall performance and longevity as a runner. We'll define what running slow means—it's about maintaining an easy effort that allows conversation—and discuss its benefits in managing training load, preventing injuries, and improving endurance.

I reference the book "Science of Running" by Dr. Chris Napier in this episode.

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Hey there, runners! Join me as we tackle a hot topic today: running in the heat and mastering heat acclimation.

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Today we’re diving into a topic that’s close to my heart: busting the myths that might be holding you back from hitting the pavement and embracing the runner’s high.

Have you ever thought you needed to be an experienced runner to start? Or maybe you’ve hesitated because you don’t have the latest running gear? Well, I’m here to tell you to ignore those voices in your head and hit the pavement (or trail, or treadmill...) Whether you’re a newbie or a seasoned pro, running is all about getting out there and enjoying the ride.

In this episode, I break down why you absolutely do not need prior running experience, fancy running clothes, a high-tech smartwatch, or even a race to train for. Running is about simplicity and freedom, starting with just a solid pair of running shoes and a solid attitude.

So, whether you’re gearing up for your first mile or looking to refresh your running routine, join me as we celebrate the joy of running without the unnecessary extras. Let’s make running more approachable, fun, and inclusive for everyone!

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