Runners of HOU

How much water do runners actually need? Are electrolytes necessary? And does training through a Houston summer really make you a stronger runner?

This week on Runners of HOU, host Vicky Oddi sits down with Dr. Vijay Jotwani, a sports medicine physician at Houston Methodist who works with athletes ranging from recreational runners to professional sports teams, including the Houston Astros and Rice University Athletics.

They discuss the science behind hydration and fueling, why Houston’s heat and humidity make running so challenging, and how runners can prepare for races in cooler conditions.

They also cover electrolyte supplements, sodium intake, fueling with gels and gummies, caffeine and pre-workout, and the warning signs of heat-related illness.

Plus, Dr. Jotwani weighs in on some common running myths, including whether thirst means you’re already dehydrated, whether every runner needs electrolytes, and whether treadmill training is a good alternative to running in the heat.

The biggest takeaway? There’s no one-size-fits-all approach to hydration and nutrition. Learning what works for your body is an important part of becoming a stronger, healthier runner.

Please note: This episode provides general information from a sports medicine perspective and is not intended as individualized medical or nutritional advice. Consult a healthcare professional or registered sports dietitian for recommendations specific to your needs.

In This Episode:

00:00 – Introduction: Hydration, fueling and running in Houston

01:16 – Meet Dr. Vijay Jotwani

03:32 – Hydration Basics

06:15 – Electrolytes, Sodium & Overhydration

10:35 – Running in Houston's heat & humidity

13:45 – Treadmill training & heat illness

17:10 – Fueling for long runs & marathons

23:30 – Recovery nutrition & race preparation

26:50 – Caffeine & pre-workout

29:45 – Running myths: fact or fiction?

34:45 – Final advice for runners

About Our Guest

Dr. Vijay Jotwani is a board-certified, fellowship-trained primary care sports medicine physician at Houston Methodist. He specializes in the medical and nonoperative orthopedic care of athletes and active individuals.

He serves as a team physician for the Houston Astros, Rice University Athletics, Houston Ballet and RodeoHouston, and works with U.S. Soccer.

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If you enjoy Runners of HOU, please follow the podcast and leave a rating or review. It helps other runners discover the show.

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How do you know when to push through a difficult run and when it’s smarter to call it a day?

After completing her longest run in three years, Vicky is navigating the challenges of marathon training at 45, returning from injury, and figuring out how to balance progress with staying healthy for December’s California International Marathon.

Plus, there’s plenty happening in the running world this week. Why are men participating in Nike’s After Dark race series, an event designed to celebrate women? American women deliver impressive performances at the Valencia Half Marathon, while Austin-born Yaseen Abdalla runs faster than the American record — but isn’t eligible to claim it.

Vicky also discusses the provisional suspension of Olympic marathon champion Peres Jepchirchir, remembers legendary running coach Frank Gagliano, and previews two upcoming races in the Houston Marathon warm-up series.

In this episode:

• Knowing when to push through a tough run — and when to stop
• Nike After Dark LA and the debate over men participating in women-centered races
• Emily Venters and Allie Ostrander’s Valencia Half Marathon performances
• Why Yaseen Abdalla’s 59:12 isn’t an American record
• Peres Jepchirchir’s provisional suspension
• Remembering coach Frank “Gags” Gagliano
• Houston 25K and Coach Andy Stewart’s 30K

Episode Chapters

00:01 — Welcome to The Extra Mile

00:48 — CIM training: When is enough enough?

02:24 — Discomfort vs. pain and knowing when to stop

03:40 — Nike After Dark LA: Why are men participating?

04:49 — When is men’s participation appropriate?

06:15 — Valencia Half Marathon: American women’s performances

07:10 — Yaseen Abdalla runs faster than the American record

08:15 — Rodrigue Kwizera and record eligibility

08:40 — Peres Jepchirchir’s provisional suspension

09:30 — Doping and its impact on elite running

10:05 — Remembering legendary coach Frank Gagliano

11:05 — Around HOU: Houston 25K and Coach Andy Stewart’s 30K

Connect with Runners of HOU

Follow @runnersofhou on Instagram for more running stories, Houston race updates, and weekly episodes of The Extra Mile.

Have thoughts on Nike After Dark, the performances in Valencia, or knowing when to stop a run? Send @runnersofhou a DM!

If you enjoy Runners of HOU, please follow the podcast and leave a rating or review. It helps other runners discover the show.

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What does it take to run 10 Houston Marathons? For Veronica Villegas Zoch, it’s taken years of training, a lot of support from her family, and sometimes a 3 a.m. alarm.

Veronica started running more than 15 years ago with her younger sister, who remains her favorite running partner. After finishing her first Houston Marathon in 5:07 in 2015, she steadily improved to a 4:16 marathon in 2019. Then she became a mom, and everything about her training changed.

In this episode of Runners of HOU, Veronica shares what it takes to balance marathon training, motherhood, a full-time career, and family life. We talk about how her goals have evolved, why she keeps returning to the Chevron Houston Marathon, and what earning legacy status after 10 finishes means to her.

We also discuss the importance of strength training and recovery as we get older, her experience running the New York City Marathon, and why she’s setting a time goal again for what might be her final Houston Marathon.

Whether you’re training for your first marathon, returning to running after having children, or learning to redefine success as a runner, Veronica’s story is a reminder that running can remain part of your life even when everything else changes.

In This Episode

Veronica joins Runners of HOU to talk about 15 years of running, completing 10 Houston Marathons, and learning to balance her love of running with motherhood, work, and family.

We discuss:

• How a family loss inspired Veronica to change her life and start running
• Training for her first Houston Marathon with a longest run of just 16 miles
• Improving her marathon time from 5:07 to 4:16
• The role Houston Striders, track workouts, and hill training played in her progress
• How becoming a mom changed her training schedule and racing priorities
• Waking up at 3 a.m. to fit in marathon training
• Earning Houston Marathon legacy status after 10 finishes
• Running for Child Advocates through the Houston Marathon’s Run for a Reason program
• Her challenging experience at the New York City Marathon
• Why strength training, stretching, and recovery matter more as she gets older
• Her goal of running a 4:30 at the 2027 Houston Marathon
• The importance of running with her sister and finding community through the sport

Episode Chapters

00:00 — Introduction: Meet Veronica Villegas Zoch

01:15 — Life as a mom, HR professional, and 3 a.m. runner

03:39 — How a family loss inspired her to start running

05:07 — Her first Houston Marathon and training with her sister

07:24 — Going from a 5:07 marathon to a 4:16

09:47 — How motherhood changed her relationship with running

14:36 — Cycling, duathlons, and finding other ways to compete

18:54 — Earning Houston Marathon legacy status

21:14 — Why she keeps coming back to the Houston Marathon

25:58 — The training changes that helped her finish feeling strong

27:45 — Her challenging New York City Marathon experience

32:20 — Learning to run your own race and stop comparing yourself

38:39 — Training with her sister and staying accountable

42:03 — Her 4:30 goal for the 2027 Houston Marathon

43:46 — Running in your 40s and prioritizing recovery

45:02 — Why running remains an important part of her life

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Welcome to the first episode of The Extra Mile, a new weekly addition to Runners of HOU!

Every Friday, host Vicky Oddi is talking about what’s happening in her own running, the latest running news, and upcoming races and events in Houston.

This week, Vicky shares an update on her California International Marathon (CIM) training after completing her longest run in three years. With injuries and setbacks complicating her return to marathon training, an 11.5-mile long run and a surprisingly strong six-mile run have her feeling cautiously optimistic about making it to the CIM starting line in December.

Then it’s time for some running news, including a controversial finish-line moment at the Amsterdam Half Marathon, record-breaking performances at the Amsterdam Marathon, the heartbreaking death of runner Grace Nolan, and an Olympic Marathon Trials qualifying controversy at the Baystate Marathon, where two runners met the qualifying standards only to discover their times wouldn’t count.

In this episode:

• Returning to marathon training after injury and running 11.5 miles for the first time in three years
• Rethinking BQ goals while preparing for CIM
• Cian Gerber’s Amsterdam Half Marathon finish-line controversy
• Remembering Detroit marathon runner Grace Nolan
• Why two Baystate Marathon runners’ Olympic Trials qualifying times won’t count
• The difference between USATF course certification and race sanctioning
• The upcoming Houston Half Marathon & 10K

Chapters:

00:00 – Welcome to The Extra Mile

00:55 – My longest run in three years: 11.5 miles

02:14 – CIM training, injuries and changing marathon goals

03:36 – A long run that finally went right

05:54 – Recovery and a surprisingly strong six-mile run

07:25 – Feeling cautiously optimistic about CIM

07:48 – Amsterdam Half Marathon finish-line controversy

09:21 – Amsterdam Marathon course record and race results

09:51 – Remembering Grace Nolan

10:35 – Baystate Marathon Olympic Trials qualifying controversy

11:13 – USATF certification vs. sanctioning: What’s the difference?

13:17 – Houston Half Marathon & 10K preview

14:11 – Wrapping up the first Extra Mile

Have a running story, hot topic, or Houston running event you’d like me to cover? Send a message on Instagram at @runnersofhou.

New Runners of HOU interviews every Monday, with The Extra Mile on Fridays.

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After more than a decade of running marathons, Pattie Peña thought she was ready to move on.

The Houston native had accomplished what she set out to do: become a Houston Marathon Legacy runner, break five hours in the marathon, and build years of memories along the way.

After the 2025 Houston Marathon, she announced she was done with the distance. Following the 2026 Houston Half Marathon, she decided she was ready to step away from long-distance running altogether.

But then a friend asked her to run another marathon.

In this episode of Runners of HOU, Pattie talks about going from her first three-mile run at Memorial Park to completing a marathon just months later, the training that helped her take more than 30 minutes off her Houston Marathon time in 2020, and the emotional experience of running a half marathon after losing her mother.

We also talk about her adventures in triathlon, the challenges of finding motivation after years of structured training, and why she’s approaching her next marathon differently.

Pattie is now preparing for the 2027 Every Woman’s Marathon in New Orleans, where she’ll run in support of a friend who survived breast cancer.

It’s a conversation about changing goals, finding motivation, the friendships that running creates, and realizing that sometimes being done with something isn’t quite as permanent as you thought.

In this episode:

• How Pattie went from running three miles to completing her first marathon in 2013
• Why she kept returning to the Houston Marathon
• The training and friendships behind her 4:26 marathon breakthrough
• Taking on triathlons despite being afraid of swimming
• Completing the virtual Houston Marathon during the pandemic
• Running a five-second PR in Houston in 2025
• Why she decided to retire from marathons—and then long-distance running
• The half marathon that helped her feel connected to her late mother
• Finding motivation again after stepping away from structured training
• Why she’s running another marathon in February 2027

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Sara is back on Runners of HOU, and we’ve got a lot to talk about.

First up: the Berlin Marathon. Sara and her friend Whitney crossed the finish line together in 4:33:03 after a training cycle that didn’t exactly go according to plan. She shares why Berlin lived up to the hype, what surprised her on the course, and why this race meant so much more than a finish time.

We also catch up on my ongoing struggles training for CIM, the increasingly competitive Boston Marathon qualifying standards, and some of the biggest running stories to come out of Berlin — including an influencer caught cheating and the women’s champion who finished with a ruptured Achilles.

Then we’re getting into running hot takes. Are influencers making the sport too expensive? Does every marathon need to be a PR attempt? Is one marathon a year enough? And when is it okay to stop during a race?

We wrap up with an honest conversation about something we’re both navigating in our 40s: accepting that our bodies, our paces, and our relationships with running are changing.

In this episode (approximate timestamps):

00:00 — Welcome back, Sara! Berlin Marathon recap

04:30 — Running for Heaven’s 27 and honoring her dad

09:00 — Berlin crowds, race-day logistics, and surprises

25:00 — My CIM training struggles and learning to adjust expectations

47:30 — The Berlin Marathon cheating controversy

54:00 — Boston qualifying: Has it gotten too difficult?

1:01:00 — Tigest Assefa and the finish-at-all-costs mentality

1:17:00 — Running hot takes: PRs, influencers, marathon training, and more

1:38:00 — Aging, body image, and changing our relationships with running

Enjoyed this episode? Follow Runners of HOU on Spotify or wherever you listen to podcasts, and share it with a running friend who loves a good hot take.

These are our opinions. You are absolutely allowed to disagree. In fact, we hope you do.

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What does it look like to have a relationship with running that lasts for decades?

Annie Almendarez has been running since high school, but her distance-running story started with a challenge. After a fellow police officer told her Black people didn’t run marathons, Annie decided to prove him wrong. In 2001, at 35 years old, she ran her first Houston Marathon in 4:28.

More than 25 years later, she’s still running.

Now 60, Annie is a Houston Marathon Legacy Runner and a 2027 Chevron Houston Marathon Ambassador. She’s run more than 20 marathons, raced around the world, and watched Houston’s running community transform from a place where she saw very few runners who looked like her to one filled with run clubs and runners from every background.

But longevity has also required Annie to change.

After a torn meniscus, arthritis in both knees, and a doctor once telling her she should stop running, Annie has had to rethink what being an athlete looks like. These days that means more rest, less mileage, biking and duathlons, listening to her body — and accepting that she doesn’t have to be the runner she was at 35.

In this episode, Annie and I talk about training for marathons before GPS watches and gels, becoming an unexpected face of marathon advertising, running while living in China, why the Houston Marathon still feels like home, racing at 60, knowing when to push and when to stop, and why she believes the secret to staying in the sport is knowing your why.

We also talk about what running has given her over the years: health, friendships, confidence, community, and proof that getting older doesn’t have to mean giving up the things you love.

Follow Runners of HOU wherever you listen to podcasts and share this episode with someone who needs the reminder that it’s never too late to start — or to redefine what running looks like for you.

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“It doesn’t show the effort. It doesn’t show the miles. It doesn’t show the early wake-up times. It doesn’t show the tears. It doesn’t show handfuls of medication that I have to take every day.”

For years, Rosa Perez measured her progress as a runner by getting faster.

Her first Houston Half took her just over three hours. By 2020, she had worked her way down to 2:25, eventually reaching the 2:17 range. She ran marathons, chased faster times, and learned to see herself as a runner.

Then, in 2024, Rosa was diagnosed with mixed connective tissue disease, an autoimmune condition that changed what running — and progress — looked like for her.

In this conversation, Rosa talks about learning to train in a body that no longer responds the way it once did, the heartbreak of dropping out of the 2025 Houston Half, and what it meant to return a year later and cross that finish line with two friends beside her.

We also talk about her role in helping build Latinas Run Houston, why representation and community matter, her 3:25 finish at SeaWheeze that means far more to her than the number suggests, and the marathon goal she isn’t ready to give up.

Rosa isn’t chasing the clock anymore. She’s chasing the feeling of knowing: I did that. I earned that.

IN THIS EPISODE:

• How Rosa went from casually running to chasing faster times (3:10)
• How life changes after 2020 helped Rosa rediscover the joy of running (11:54)
• Rosa’s mixed connective tissue disease diagnosis and how it changed her running (13:36)
• Learning to train, recover and race with an autoimmune condition (18:39)
• The 2025 Houston Half DNF that made Rosa wonder if she’d ever race again (22:11)
• Why Houston Race Weekend means so much to her (26:01)
• Returning to the Houston Half in 2026 and making it to the finish line (32:44)
• Helping build Latinas Run Houston and creating a place where runners feel represented (36:08)
• Destination racing, SeaWheeze and Rosa’s husband’s surprise first half marathon (40:48)
• Why Rosa’s 3:25 SeaWheeze finish tells almost none of the story (43:27)
• How her relationship with running has changed at 40 (50:21)
• Why she’s returning to the marathon — and what she’s chasing now (52:26)
• What running has taught Rosa about her body, gratitude and community (56:54)
• The biggest thing running has given her that has nothing to do with pace (1:00:53)
• Rosa’s advice for new runners: Don’t fall into the comparison game (1:05:01)

ABOUT ROSA:

Rosa Perez is a Houston runner, marketer and one of the women who helped establish the Houston chapter of Latinas Run. She has been running for more than a decade and has completed three marathons and 25 half marathons. After being diagnosed with mixed connective tissue disease in 2024, she has had to redefine what training, racing and progress look like — but she isn’t finished. Rosa is currently preparing to return to the marathon distance at Every Woman’s Marathon in New Orleans in February 2027.

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Jamilah Robinson has been running for more than 20 years, but her relationship with the sport has changed through different seasons of life.

In this episode of Runners of HOU, Jamilah shares how a nonprofit fundraiser led her to her first half marathon, what it was like returning to the Aramco Houston Half years later with a running community around her, and how running at 47 looks different than it did in her 20s and 30s.

Content note: This episode includes candid discussion of miscarriage, pregnancy loss and grief.

Jamilah also opens up about experiencing two miscarriages in 2018 and how finding support through her own grief eventually helped lead to the creation of Missing Pieces Support Group. Today, the organization provides resources and community for individuals and families navigating pregnancy and infant loss.

We talk about running, grief, healing, finding community, the importance of simply showing up for someone who is grieving, and how Jamilah’s running and nonprofit worlds have come full circle through the Life After Loss 5K & Fun Run.

LIFE AFTER LOSS 5K & FUN RUN

Saturday, October 17, 2026

9 a.m.

Mason Park | Houston, Texas

Run. Remember. Heal.

The annual Life After Loss 5K & Fun Run brings together families, runners, supporters, healthcare professionals and community members during Pregnancy & Infant Loss Awareness Month.

Participants can run or walk in person, form a team, or participate virtually from anywhere during the month of October.

Learn more and register:  https://missingpiecessupportgroup.org/event/life-after-loss-5k-event/

HOUSTON WAVE OF LIGHT REMEMBRANCE CEREMONY

Sunday, October 11, 2026

5 p.m.

Levy Park | Houston, Texas

The annual Wave of Light Remembrance Ceremony brings families and supporters together for an evening of remembrance, hope and healing honoring babies lost through miscarriage, stillbirth, infant loss and other forms of pregnancy and infant loss.

The event is presented by Missing Pieces Support Group in partnership with The Woman’s Hospital of Texas, March of Dimes, Harmonie Grace Foundation and Bo’s Place. Admission is free, with registration encouraged.

Learn more:  https://missingpiecessupportgroup.org/event/wave-of-light-remembrance-ceremony/

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Melissa Bittick started running with a Couch to 5K program and a roughly 35-minute 5K.

Since then, she’s run 29 marathons, 75 half marathons, qualified for Boston 27 times, and lowered her marathon PR to 3:06:41.

In this episode, Melissa talks about how that progression happened, what she’s learned from years of high-volume training and racing, and why she still doesn’t take a BQ for granted.

We also talk about being told she might never run again, coming back from injury, racing frequently without treating every race like an A race, training through Houston summers, using the treadmill for long runs, and why slowing down on easy days may actually be one of the most important things runners can do to get faster.

It’s a conversation about consistency, longevity, resilience — and still loving the sport more than a decade after that first Couch to 5K.

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