We did it.

We signed up for a full, 26.2 marathon. 

Join us in this episode as we chat through the feelings and thoughts experienced after we finally clicked that “register” button and updated our watches with four months of training workouts. 

 🔔 If you enjoyed the episode, share with a friend! Don't forget to give the episode a thumbs up, rate the podcast, and subscribe for more Run The Day with Rafe and Tay content to be motivated, inspired, and equipped with the tools to embrace the power of running YOUR day. 

❓Comment or send us a DM on Instagram or submit your QUESTIONS with this link here - No question is silly. Questions are the fuel to our podcast episode topics. You can submit your name or write anonymously!

👍Follow along with us on Instagram ⁠@runthedaypodcast⁠  and YouTube 

Signing up for a race is a huge factor in how we stay disciplined to exercise daily. However, after completing a half marathon and taking a well-deserved break, Tay faces the common struggle of maintaining motivation without a race on the horizon.

Join in today’s episode as we explore the question: 

What motivates us, or better yet, what keeps us disciplined to consistently incorporate movement in our daily routine? Especially if we aren't focused on a performance (or running) goal? 

What motivates you to get up out of bed? What if you feel you don’t have any time? 

Trust us, we get it. 

That’s why in today’s episode you’ll get inspiration to….

You’ll get insight into….

We’ll also answer two listener questions…

Let’s stay encouraged to focus on goals beyond performance, feel stronger, be healthier and happier. Remember, we GET to move out bodies. It is a blessing. 

We want to hear from YOU on how you incorporate movement your routine. Let us know below!

🔔 Don't forget! If you enjoyed the episode, share with a friend to share motivation, inspiration, and tools to embrace the power of running YOUR day. 

❓Send us a DM on Instagram or submit your QUESTIONS with this link here - No question is silly. Questions are the fuel to our podcast episode topics. You can submit your name or write anonymously!

📢Submit a RUN THE DAY SHOUTOUT ⁠here⁠ to someone who needs a cheer!! Cheer on someone who ran their first 5K, gearing up for their marathon, or even wish someone a happy birthday. We’ll read your cheer for them in the next episode!  

👍Follow along with us on Instagram ⁠@runthedaypodcast⁠  and YouTube  

As the air starts to crisp and trees turn bright orange and deep red, you’ll notice that more and more runners are excited to lace up and step out their front door. As their sneakers crunch the leaves in their path, they embrace the fresh air with a deep breath - it is finally the perfect temp. 

But be careful… if you blink - you might just miss it. The beautiful autumn racing season and local Turkey trots, turn quickly into dark mornings, quiet evenings, slush-filled sneakers, red noses, and a slight decline in motivation. 

But don’t panic just yet! Today we answer a listener’s question: Could you offer tips for embracing outdoor running as the temperatures start to drop? 

Rafe and Tay are here today to share their favorite tips and tricks on cold weather running - so we can still ENJOY and embrace running through the cold weather. We also share a story of mistakes we’ve made so you can learn from us - you’re welcome :) 

We promise that running can still be enjoyable, it can still be your outlet and you can still work toward your goals, all through the cold weather. 

🔔 If you enjoyed the episode, share with a friend! Don't forget to give the episode a thumbs up, rate the podcast, and subscribe for more Run The Day with Rafe and Tay content to be motivated, inspired, and equipped with the tools to embrace the power of running YOUR day. 

❓Send us a DM on Instagram or submit your QUESTIONS with this link here - No question is silly. Questions are the fuel to our podcast episode topics. You can submit your name or write anonymously!

📢 Submit a RUN THE DAY SHOUTOUT ⁠here⁠ to someone who needs a cheer!! Cheer on someone who ran their first 5K, gearing up for their marathon, or even wish someone a happy birthday. We’ll read your cheer for them in the next episode!  

👍 Follow along with us on Instagram ⁠@runthedaypodcast⁠  and YouTube 

Exactly 1 year ago, we crossed a finish line completing a distance that we never thought we could. 

This past weekend, we ran our third ever half marathon race and improved our times by 6 and 11 mins. Let’s just say, this race was a totally different experience. That’s why in today’s episode, we open up and chat about…

🔔 If you enjoyed the episode, share with a friend! Don't forget to give the episode a thumbs up, rate the podcast, and subscribe for more Run The Day with Rafe and Tay content to be motivated, inspired, and equipped with the tools to embrace the power of running YOUR day. 

Follow along with us on Instagram ⁠@runthedaypodcast⁠  and YouTube  

Submit your QUESTIONS here - No question is silly. Questions are the fuel to our podcast episode topics. You can submit your name or write anonymously!

Submit a RUN THE DAY SHOUTOUT ⁠here⁠ to someone who needs a cheer!! Cheer on someone who ran their first 5K, wish someone a happy birthday, or maybe they are just doing a great job in life and could use a little love. We’ll read your cheer for them in the next episode! 

Tay and Rafe here. We’ve been running together for a decade. Yes, 10 years of running. Isn’t that crazy? Today, we answer the following questions:

As you may already know, we love running. We love motivating one another. We love crushing goals together. We love being one another’s support system. We love learning that our bodies and minds are stronger when we’re getting out there. Truthfully, running is an ingredient in the secret sauce of our relationship. 

So from our comfy couch, to your ears, we hope this episode is helpful!

🔔 If you enjoyed the episode, share with a friend! Don't forget to give the episode a thumbs up, rate the podcast, and subscribe for more Run The Day with Rafe and Tay content to be motivated, inspired, and equipped with the tools to embrace the power of running YOUR day. 

Follow along with us on Instagram ⁠@runthedaypodcast⁠  and YouTube  

Submit a RUN THE DAY SHOUTOUT ⁠here⁠ to someone who needs a cheer!! Cheer on someone who ran their first 5K, wish someone a happy birthday, or maybe they are just doing a great job in life and could use a little love. We’ll read your cheer for them in the next episode!  

Submit your QUESTIONS here - No question is silly. Questions are the fuel to our podcast episode topics. You can submit your name or write anonymously!

Oh to be a young athlete again. I guess we’re now the elders? The advice givers? Whatever you want to call us, we’re okay with that. A young athlete’s mind is…innocent. That mind hasn’t seen “the world” yet. So what did we want to do? We wanted to share everything we would tell our younger selves if given a trip in the Delorean.

Our time spent not actively running, can be the most important part of our running journey. When first starting to get into the sport, we tend to focus all our attention on the miles and the pace. What we don’t always think about, what are we doing when we aren't on our feet? 

Join us as we dive into the often-overlooked, yet crucial parts of our running experience. 

Have you ever experienced burnout or injury? We kick off the episode by diving into how and why strength training can help get us from the starting line to the finish line. We also question which decisions we make throughout the day help our bodies focus on recovering at night. We even admit to the (somewhat embarrassing) accessories we like to use to get a better night's sleep! It may not be easy, but if you are interested in getting better at running, sleep may be your new best friend. 

Also, we’ve always wanted superpowers - who hasn’t? 

So, we did some research. 

It's amazing that research shows certain foods can offer various benefits such as help fight inflammation, reduce muscle soreness, boost your immune system and stamina, improve blood flow, and more!! 

We wrap up this episode with two ways to get better at running, that don’t have to do with gear or nutrition - the importance of being a good teammate to yourself, our mantra “See it, Be it” , and involving yourself with the sport of running. 

Stay tuned for our Q&A - this week, we chat mobility, flexibility, apps and routines. 

🔔 If you enjoyed the episode, share with a friend! Don't forget to give the episode a thumbs up, rate the podcast, and subscribe for more Run The Day with Rafe and Tay content to be motivated, inspired, and equipped with the tools to embrace the power of running YOUR day. 

Follow along with us on Instagram ⁠@runthedaypodcast⁠  and YouTube  

Submit a RUN THE DAY SHOUTOUT ⁠here⁠ to someone who needs a cheer!! Cheer on someone who ran their first 5K, wish someone a happy birthday, or maybe they are just doing a great job in life and could use a little love. We’ll read your cheer for them in the next episode!  

Submit your QUESTIONS here - No question is silly. Questions are the fuel to our podcast episode topics. You can submit your name or write anonymously!

🕐 Timestamps:

0:39 - Today’s topic! 

1:18 - 1) We feel stronger and healthier when we incorporate strength training in our routine. 

7:22 -  2) Mo Sleep, Less Problems: we want to focus on quality of quantity. 

15:18 - 3) Food & Drinks that have superpowers. We also mention one of our favorite cook books: Run Fast. Eat Slow by Shalane Flanagan (Author), Elyse Kopecky (Author)

17:39 - Rafe jumps in to admit a quick embarrassing story relating to Beet Juice.  

20:03 - 4) Mo Booze, Mo Problems: There’s no shame in having a glass of wine but research has proven some interesting facts about sports performance and alcohol. 

23:41 - 5) Hydration Nation

27:58 - 6) Playing the Mind Game.  

31:31 - 7) Love the sport! 

33:44 - We answer YOUR questions! Thanks for submitting! 

35:20 - Tay’s Tip! Resting & Recover. 

26:20 - Rafe’s Rant! This may cause some controversy. (We’re a bit worried) 

In this episode, we are not only talking about WHY what you do in the morning has a significant impact on the rest of your day, but we’re here to share our five favorite ways on HOW to run your morning, so the rest of the day doesn’t run you. 

Now, whether you just rolled your eyes because you already know you are not a morning person, or perhaps there was just the slightest glimmer of curiosity, you’ll want to listen to this episode. Because what you might not know, is that there is actual science behind routines and the morning sunlight. 

That’s right. 

And based on our own experience, if you truly want to own your day, you must first own the night before, try our favorite tips and tricks, and learn how to create your own energy before it is given to others. Trust us when we say that we are advocates of the morning for a good reason and after this episode, we think you will be too. 

🔔 If you enjoyed the episode, share with a friend! Don't forget to give the episode a thumbs up, rate the podcast, and subscribe for more Run The Day with Rafe and Tay content to be motivated, inspired, and equipped with the tools to embrace the power of running YOUR day. 

Follow along with us on Instagram ⁠@runthedaypodcast⁠  and YouTube  

Submit a RUN THE DAY SHOUTOUT ⁠here⁠ to someone who needs a cheer!! Cheer on someone who ran their first 5K, wish someone a happy birthday, or maybe they are just doing a great job in life and could use a little love. We’ll read your cheer for them in the next episode!  

Submit your QUESTIONS here - No question is silly. Questions are the fuel to our podcast episode topics. You can submit your name or write anonymously!

🕐 Timestamps:

0:50 - Have we always been morning people? 

2:40 - We are going to discuss HOW and WHY to develop a morning routine. We break down our own morning routines - this is what works for us and to give some context. 

5:00 - Let’s chat WHY we have morning routines, why we do what we do, and we have Rafe kick it off with the “water cup” theory. 

10:20 - There is science behind the importance of getting sunlight in the morning. We personally feel that just being outside is enough - whether the sun is out or not. 

12:15 - A morning “win” kicks off the momentum for your day. 

16:00 - More science. Having a consistent bedtime and wake up time benefits. 

17:51 - From WHY to HOW: our proven 5 steps on HOW to develop a morning routine. 

24:40 - Time for Q&A! We chat about burnout and superheroes. 

27:35 - Tay’s Tip: Finding a reward that isn’t always instant. 

28:45 - Rafe’s Rant: The critique of water! 

It took us six years to figure out how to fill the void. We didn’t have a guide on handling the emotions that follow when your chapter as a student athlete comes to an end. After many trials and errors, we’ve figured it out and are ready to share what we’ve learned with you, our friends.  Whether your athletic career came to a peaceful end, or it was abruptly taken from you, feeling a mix of emotions is normal. When your time as a high school or college athlete ends, you might feel proud, sad, or miss the sense of belonging, structure, identity, and physical activity. In this episode, we bring you along our six-year journey of coping with the void that being a former student athlete leaves - and guess what? We've learned that regardless of what sport you did, it leaves different empty spaces that need filling. Join us, your friends, as we break down these empty spaces you might be feeling and how to fill them! We dive into ideas and resources to help you get back to feeling passionate again. Here's a hint: no matter your former sport, we've found that RUNNING can help piece things back together again! As always, we believe in you! Let’s go Run the day! 

🔔 Don't forget to hit the notification bell, give it a thumbs up, rate and subscribe for more Run The Day with Rafe and Tay content to be motivated, inspired, and equipped with the tools to embrace the power of running YOUR day. 

Follow along with us on Instagram ⁠@runthedaypodcast⁠  and YouTube  

Submit a RUN THE DAY SHOUTOUT ⁠here⁠ to someone who needs a cheer!! Cheer on someone who ran their first 5K, wish someone a happy birthday, or maybe they are just doing a great job in life and could use a little love. We’ll read your cheer for them in the next episode!  

Submit your QUESTIONS here - No question is silly. Questions are the fuel to our podcast episode topics. You can submit your name or write anonymously!

🕐 Timestamps:

0:20 - Episode Start: No one writes a guide. 

1:55 - Let’s kick it off with a question: why is the transition from being a student athlete so difficult? 

2:58 -  Spotting the Void: First things first, let's pinpoint the void left post-student athlete life.

3:45 - Two Perspectives: Rafe and Tay’s different stories of how our collegiate journeys ended - which one resonates with you?

4:24 - Bittersweet Endings: Rafe gets honest about his abrupt athletic chapter ending. 

5:16 - Rafe’s pursuit to mend the void didn't go as planned when he asked a public-figure and motivational speaker for advice. This is when Rafe realized, it is time to figure out how to fill this void. 

7:55 - Let’s chat about Tay’s experience of ending her athletic career, and how the transition felt for her and emotions get intense! 

13:17 - Now the big question, was Tay’s heart completely filled after becoming a certified Personal Trainer? 

16:12 - The pros and cons of Intramurals or corporate leagues. 

19:52 - We can confidently and proudly say, the void has been filled! How did we fill it? This is how and what we did! 

24:33 - Running allows you to dive into different passions - races, distances, nutritions, traveling and more! 

28:28 - What is so addicting about running, aligns with athletes of ALL sports. 

29:05 - The running community is more than just signing up for a club - it is a culture. 

30:00 - Time for a Tay tip! 

31:45 - Rafe’s Rant! 

33:50 - Time for Q&A! 

36:00 - Time for some Cheers! Rafe shares a very sweet shoutout.