Miles Over Matter

In this episode, we take on gender inclusivity on sports, beginning with a journey through the history of women in competitive running, starting with the impact of Title IX. We'll explore how milestones like the inclusion of women in longer distance races and the iconic achievements of runners like Katherine Switzer have shaped the sport we love today.

Moving forward, we tackle the current challenges faced by trans and non-binary runners, including the complexities of race registration protocols that often fail to acknowledge diverse gender identities. It's clear we have work to do to ensure everyone feels welcome and respected in our sport.

As allies, I urge all of us in the running community to step up. Whether it's advocating for gender-expansive language in race categories or supporting LGBT running clubs, every action counts in creating a more inclusive environment. On a personal note, I reflect on the significance of being a queer woman in the running world, especially during Pride Month. It's a time to celebrate progress and resilience, acknowledging the journey towards acceptance and visibility in sports.

Thank you for joining me on this exploration of gender diversity and inclusion in running. I look forward to chatting it up with you next week. Until then, keep running with pride 🌈

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Join me for a turbocharged journey into the world of speed workouts! Let's do a deep dive into the secrets of running faster and building confidence while doing it.

In this episode, I do my best to break down the essence of speed workouts, revealing why they're not just about pace – they're about tapping into the thrill of pushing your limits and embracing the joy of progress.

Discover the optimal timing for integrating speed sessions into your training routine, and learn how to reap the mental and physical benefits without burning out.

From heart rate zones to interval sessions, let's demystify the science behind speed and discuss practical tips for leveling up your running game. Lace up your shoes and get ready to unleash your inner speed demon 😈

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In this episode, we embark on a rambly and philosophical journey through the realms of running, life itself, and the profound significance of trying. Join me as we delve into the depths of self-discovery and challenge the notion of selling ourselves short. Are we held back by the fear of disappointment, preventing us from giving our all? Through candid conversation, we explore the intrinsic value of attempting something simply to discover our capabilities. Moreover, we uncover the profound lessons hidden within failure, often eclipsed by the allure of success. Could it be that by embracing the process of trying, we unearth untapped potential and pave the path to excellence? Tune in for an honest dialogue that may just inspire you to take that leap of faith and embark on the journey of trying.

Let me know if you enjoyed this episode! You can leave a rating or a review and follow up with me personally on Instagram or Tiktok @sturdy_femme. Thanks for being here xoxo <3

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Have you ever wondered how to fit training into a busy schedule of work, school, and other commitments? Or perhaps you've found yourself scrolling through social media, feeling overwhelmed by the seemingly endless tasks on your to-do list. Well, fear not! Today, I'm here to provide some practical tips and eldest sister-style wisdom on mastering the art of time management.

Join me as I share personal anecdotes and actionable advice gleaned from years of juggling multiple responsibilities. From getting clear on your priorities to creating visual representations of your time, we'll explore strategies to help you stay organized and focused. Plus, I'll divulge the secrets behind my evening and weekly reset routines, designed to streamline daily tasks and ensure maximum productivity.

But what about those moments when things aren't going according to plan? I'll discuss the importance of recognizing when adjustments are needed and the power of prioritizing rest and self-care. After all, maintaining a healthy balance is key to long-term success and well-being.

So whether you're a seasoned marathoner or just getting started on your fitness journey, this episode is packed with practical tips and heartfelt encouragement to help you navigate the challenges of time management with confidence and grace.

If you enjoyed today's episode, don't forget to subscribe to the podcast and leave a rating or review. And be sure to connect with me on Instagram or TikTok @sturdy_femme. Your feedback is invaluable!

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Let’s talk about how running impacts mental health!

In this episode, we will cover three studies on exercise’s impact on mental health. We also touch on some of the biological reasons why running impacts mental health in the way that it does. Lastly, I share about my journey with running and mental health as well as two bonus tips for prioritizing the mental benefits of your run.

I hope you enjoy!

The sources mentioned in this episode are:

• "The Runner's Brain" - Dr. Jeff Brown
• "Antidepressants or running therapy: Comparing effects on mental and physical health in patients with depression and anxiety disorders"
• “Long-term effects of aerobic exercise on psychological outcomes"
• "The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running"

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Let's talk about the NYCRuns 2024  Brooklyn Half Marathon! Join me as I delve into the details around my training, nutrition strategy, gear, carb loading attempt, and the hills of Brooklyn.

Below is a list of the specific resources and gear I referenced during the episode:

• "Faster Road Racing" by Pete Pfitzinger & Philip Latter
• Runna - Run coaching app (I used the premium version)
• Nature's Bakery Bars (I ate primarily the Raspberry & Blueberry Fig Bars but also occasionally enjoyed their brownie bars)
• Resiliency In Running podcast - @resiliencyinrunning on IG
• Charlie Watson - @therunnerbeans
• Fabletics shorts - I couldn't find the exact ones I have but these are similar!
• Body Glide anti-chafe balm
• Hoka Mach 6 shoes

Connect with me on social media! My inbox is always open & I'd love to hear any feedback or topics you have in mind for the podcast. You can find me @sturdy_femme on TikTok & IG!

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Do you want to start running but are unsure of how or where to begin? I've got you covered! In this episode, I share 4 things I would personally do if I were starting over as a brand new beginner runner. We'll cover some basics about gear, training strategies, and mindset.

If you want to hear more about running for beginners, please subscribe to the show and reach out on IG (@sturdy_femme) and let me know! You can also follow me there to see more running inspiration for beginners and beyond. I want to see and hear all about your running journey and your goals, questions, and requests so I can make episodes that you want to hear!

The pages I mention in regards to strength training are @megsquats and @beforethebarbell on IG. I highly recommend Meg's programming for anyone looking to build strength in the gym.

If you enjoyed today's episode, please leave me a review or rating so that others like you can find the pod! Your support means the world to me <3

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If you need a push to start pursuing your biggest dreams, start with my 4-step guide to get you there! Whether you aspire to push yourself to new limits in life, running, your career, or something else - I want to talk about it.

I have synthesized my reflections from the first quarter of 2024 and simplified my biggest lesson so that you can apply it to your own life. Get ready to be honest & vulnerable, even if only with yourself to start. There is still time to make this your best year yet.

If you are interested in taking a class or having a tarot reading done by the person who led the workshop I attended, you can check Radonna out on IG: @yourtarotbff.

If you would like to connect, please find me on IG or Tiktok @sturdy_femme. I'd love to connect & to hear your feedback about the pod to make it even better in the future!

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