Peri-menopause, menopause, and running- all the changes lead to all the questions (and answers)! 

Phaedra Kennedy shares her wisdom as an endurance athlete (marathoner and Ironwoman), including the things she wished she had known about menopause and running / triathlon training.

Phaedra is a running coach who has set several personal bests in running in her 40s. She is a competitive age group triathlete and runner with more that 20 years of running experience and more than 10 years of triathlon experience. She's also an NAASFP-certified run coach, an NCCP-trained triathlon coach and a Can Fit Pro-certified personal training specialist. She discusses all things related to being a runner going through menopause:

• Lifting heavy weights

• Transforming her diet and eliminating processed foods

• Getting sleep (she shares some top tips on sleep for runners)

• Handling the emotional change with menopause and how exercise helped her 100%

• Monitoring hydration and its importance for older runners

• Taking supplements and which works for her (listen for the details!)

Finally, Phaedra shares her favorite tools:
Roar by Stacey Sims
Wild AI App
Whoop Sleep App

She leaves us all inspired despite the frustrations that can come with menopause and running and training in general- she describes her mindset as "I'm a different version of myself".

View all show notes: https://runningwithgrit.com/running-and-menopause/

Be sure to follow Coach Phaedra on Instagram and visit her website, PK Performance Coaching.

Running Coach, marathoner, masters runner, wife, mom, dog-lover...the list goes on to describe Sarah Ranson. Listen in as she details how she got started at running in middle school and pretty much never stopped.

Sarah's made running friends in new places all of her life, including as a member of the Spokane Swifts Club Team. She is passionate about coaching and loves her role as a running coach and leader.

As Sarah discusses her love for running, she reminds us all of the life lessons we learn through sports, including "We can do hard things". Although her recent performance in the Chicago Marathon wasn't what she had in mind in part due to heat and humidity, Sarah is looking forward and setting new goals.

With regards to recovery and running over age 40 and 50, Sarah emphasizes the importance of core and even recommends the good 'ol Abs of Steel (now on YouTube). She inspires us all with her running mindset motivation and belief that failure is part of life. Her goals of still running at age 80 and also running a sub-3 hour marathon in her 50s remind us to not be afraid of the future. Don't miss this episode with Coach Sarah Ranson's wisdom of taking one day at a time.

Sarah's links:
Virtual Running Coach
Spokane Swifts Club Team
Abs of Steel on YouTube

Make sure to visit www.runningwithgrit.com for all things related to running over age 40 and grab your freebies (downloadable racing log and 52 weeks of running and life quotes).

Listen in as Ridge shares her journey from being a very successful cyclist as a child to finding a love for fitness, running, and cycling after age 40. She discusses how she took a 10-year hiatus from exercising after becoming burnt out from her early competitive years in biking. 

Ridge changed her mindset and successfully started running marathons and even an ironman. Today, she exercises for the effects it has on both her mind and her body. She highlights her love for Strava, branch chain amino acids for recovery, and even how she participates in a camp with friends each year to cycle. Make sure to hear her reveal how she gets the most bang for her buck from exercising, using pelvic floor exercises to improve core strength, and the importance of chiropractic care.

Visit www.runningwithgrit.com for all things related to running after age 40.

Where should you look while running?
What is proper running posture?
How can you improve your posture while running?

If you've asked yourself any of these questions or feel like your posture is suffering from all the work at your computer and staring at a screen, this episode is for you!

In this mini-episode, we share 7 simple and quick tips for improving your running posture.

Read more here: https://www.runningwithgrit.com/proper-running-posture

Check out the Posture Corrector we discuss.

How can a 60 year old run faster? 

What are ways to run strong in your 50s and beyond?

Is it possible to compete in triathlons at an older age?

How much of running is mental, especially when running after 60 years old?

Is running good for over 60s?

If you are asking yourself these questions, this episode and these show notes are the place for you! Dr. Donnelly reveals his tips for triathlon training for seniors, secrets to competing in triathlons at an older age, running after 60 years old, and just how overall wisdom for staying fit at 60 years old and beyond.

The answer to the important question “Is running good for over 60s” is a resounding “yes” based on our interview. However, he provides concrete examples and words of wisdom to stay healthy (spoiler alert- he has never missed a race due to injury)!

Dr. Donnelly’s Simplified Training Tips (make sure to listen to the entire episode to hear all his insights on running in your 60s and beyond!).

1. Use Time Under Tension programs (TUT) for weight training

In order to stimulate muscle hypertrophy and endurance, he completes strength training workouts lasting between 35-40 minutes long with 40-45 second reps each. 

By slowing down each movement, the muscle remains under tension longer and may have improved results.

1. Compete Intermittent Fasting for Runners or Cyclists Smartly

To stimulate fat burning and metabolism, he recommends no calories after 7pm and starting the day with black coffee only, followed by an endurance workout lasting 60-75 minutes with water.

1. Reset Heart Rate Zones Every Fall

Because he enjoys tracking metrics like most endurance athletes, Dr. Donnelly does a fall 5k race to establish his max heart rate running and also completes a difficult cycling workout to do the same while biking.

1. Train Your Brain

Especially for running in your 60s and beyond, our potential can be limited based on our brain. By training the brain, the body can be pushed for maximum results.

1. Adopt a Curiosity Mindset When Running after 60 Years old, Running at 70 Years Old, and More

As runners age, a natural slowdown occurs. Dr. Donnelly explains how his key word is ‘curiosity’ and he has done the same local triathlon 20-25 different times. For each competition, he challenges himself based on his age- can he accelerate up the hill or speed up at the finish? 

1. Reanalyze Your Goals When Assessing Fitness For Over 60s

At any age, it’s important to have balance. Dr. Donnelly encourages us all to constantly reassess our goals and make sure our training regimens are not harmful to others.  

Finally, our guest inspires us all as he plans to continue running at 70 years old, always have new goals, and maintain his competitive edge at any age.

If you are wondering how to get in running shape or are curious what is the best way to start running again, this episode is worth a listen.

We share 10 tips for how to start running so you can stay healthy and happy.
1. Define your why for starting running.
2. Set 3 goals for running (just 3).
3. Use our monthly habit tracker to watch your progress.
4. Put your workout and running times on your calendar.
5. Find an accountability partner or group.
6. Invest in a pair of running shoes.
7. Start off with a run/ walk plan.
8. Run for time, not miles.
9. Embrace the suck.
10. Drink lots of water.

Download our free racing log!

Full show notes here.

 Visit www.runningwithgrit.com for more information on running after age 40 and for our holiday gift guide!

What exactly is vitamin D?
What is the normal level of vitamin D for runners?
What are potential problems or issues related to low vitamin D in runners?
If you are wondering the answers to any of these complicated questions about vitamin D, this episode is for you!
We cover a summary of the benefits of vitamin D supplementation, when and how to take vitamin D, and how to get checked to see if your levels are appropriate.  This episode shares what you need to know about vitamin D to ensure optimal running performance!

https://runningwithgrit.com/vitamins-for-running-vitamin-d/ gives you all the info you need about vitamin D for runners.

Be sure to download our free racing log!

If you love running and learning about the science behind training and injuries, take a listen to this episode.

We review running-related research articles from Fall 2021. Highlights are discussed including:

• Effects of running on cartilage
• Running during the COVID pandemic
• Running related injuries- causes and incidence
• Wearable technology and running

Did we miss any pertinent scientific running studies published in Fall 2021? If so, make sure to email us at [email protected]. You can also get a copy of the literature search from this podcast at that address.

Don't forget to visit www.runningwithgrit for all things related to running after age 40.

Download our free racing log here!

Carla shares how she started running back in middle school as she wanted to be the best at something. She didn't realize at the time that it would lead to a life-long love of 'endorphins'. She shined in high school track and cross country and continued on to an extremely successful Division 1 college career.  She loved the feeling of accomplishment running provided.

After college, Carla details how the stress of a high-paced career and becoming a mother kept her busy. Running became something she took one day at a time. She finds it liberating to be able to walk/run and not be strict about her time or pace, unlike so many other demands in her life. She loves watching her son start his journey in cross country and is excited to watch that continue.

Carla emphasizes the importance of having a healthy relationship with food and how it's not normal for runners to be hungry or become unnecessarily skinny or lean. She also gives amazing insight into goal setting and life in general- her final recommendations to us all are to thank the key people who have had an influence into our life, running or not.

Check out www.runningwithgrit.com for all things related to running over age 40.

If you are curious about mountain biking, Nordic Skiing, or just want to hear how real runners stay fit after 40, listen as Angie Kell tells her story.

Angie describes how athletics and running became part of who she was during her childhood. She believes the unmatched friendships she has developed through sports are incredibly powerful. Most runners can relate to those special relationships that can only form on the long miles down the road. She inspires us all through her motivation to help other women succeed. 

Although Angie's competitiveness used to be all-consuming, she has learned to modify her workouts and training. Now, she changes up what she does for a workout depending on the season. She finds mountain biking and Nordic Skiing give her similar emotional and physical benefits to running. Additionally, she believes in the importance of functional therapy (she uses a specific physical therapist). Angie sums up her love for working out with "I just love to climb stuff!".

Angie realizes she simply isn't her best self unless she is taking care of herself and getting out and moving. Her background in nutrition sets her up well for a healthy diet- she explains how she keeps that simple and effective. Finally, Angie details her goals for the future, attention to gratitude, and her plans for fitness to inspire us all.

Visit www.runningwithgrit.com for all things related to running after age 40. This episode is sponsored by www.zox.com- use code runningwithgrit to save 15% on your entire order at checkout.