Running for Beginners

Season 2 Episode 11 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

Can running really improve your mental health—and your relationships? In this episode of the Running for Beginners podcast, host Mike sits down with Jennifer Parrella, MS, LPC, LCMHC, LCPC, NCC, a licensed therapist with over 30 years of clinical experience, to explore the powerful intersection of mental health, relationships, and running.

Jennifer is the founder of Decoding Relationships, an online counseling practice serving individuals, couples, youth, and families across Virginia, North Carolina, Maryland, and Washington, D.C. She specializes in anxiety, trauma, communication, conflict, infidelity, sex therapy, and relationship counseling—and she’s also a marathoner and ultramarathon runner.

In this conversation, we discuss:

Mike is also an Ambassador for Still I Run, a mental health support community working to end the stigma around mental illness through running and connection.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—this episode offers grounded, professional insight you can trust.

Connect w/Jennifer here:

WEBSITE: www.decodingrelationships.com

EMAIL: [email protected]

PODCAST: Decoding Relationships w/ Jen Parrella

TIKTOK: Therapy with Jen

YOUTUBE: Therapy with Jen

Resources & Links:

Listen to the full episode of Running for Beginners on Patreon – featuring Jennifer Parrella, and discover how running might improve your mental health and relationships.

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase. Just use the code RUNWITHMIKE or RUNNING4BEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Any videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post The Mental Health Benefits of Running | From a Licensed Therapist & Ultrarunner first appeared on Running 4 Beginners.

Season 2 Episode 10 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

What if the key to becoming a stronger, faster, more injury-resistant runner isn’t running more miles — but lifting heavier weights?

In this episode of the Running for Beginners Podcast, I sit down with Joe Rucco, the 2025 World’s Toughest Mudder Champion, to explore how hybrid training, strength work, and endurance conditioning combine to dramatically improve running performance and overall fitness.

Joe represents a new era of athlete — one who refuses to specialize too narrowly. Instead, he blends strength training, obstacle course racing (OCR), endurance running, and functional fitness into a system that produces elite-level performance.

If you’ve ever wondered whether lifting weights will hurt your running — or help it — this episode answers that question clearly.

What Is Hybrid Training?

Hybrid training combines multiple fitness disciplines — typically strength training and endurance training — into one structured program.

Instead of choosing between being strong or being fast, hybrid athletes build both.

Why Hybrid Athletes Are Gaining Popularity

Hybrid fitness has exploded in recent years because it promotes:

Joe explains that hybrid athletes are not trying to win bodybuilding competitions or Olympic lifting meets. Instead, they train for performance, durability, and adaptability — qualities that directly translate to better running.

One of the biggest misconceptions in endurance sports is that lifting weights makes runners slower or “too bulky.”

Joe breaks down why that belief is outdated.

When runners neglect strength training, they often plateau — not because of poor endurance, but because of muscular weakness.

For beginners, even two focused lifting sessions per week can significantly reduce injury risk and improve performance.

The benefits of hybrid training go both ways.

While strength improves running, endurance training enhances gym performance in surprising ways.

Joe explains that running builds:

This aerobic base allows hybrid athletes to train harder and recover faster — especially in high-volume competitions like the World’s Toughest Mudder.

Winning the World’s Toughest Mudder requires more than brute strength or endurance alone. It demands balance.

Joe shares insights into:

Training Structure and Periodization

Recovery Strategies for Hybrid Athletes

Hybrid training isn’t about doing everything all the time — it’s about strategic balance.

The goal is sustainability — not burnout.

Perhaps the most powerful takeaway from this conversation is mindset.

Hybrid athletes embrace discomfort. They learn to operate under fatigue. They build mental toughness through diverse training challenges.

That resilience translates not only to racing — but to life.

Joe’s championship performance proves that strength and endurance are not opposing forces. They are complementary.

Whether you’re training for:

Hybrid training principles can elevate your performance.

You don’t have to choose between being strong and being fast.

You can be both. Let’s Run Forward Together!

Listen to the full episode of Running for Beginners featuring Joe Rucco, 2025 World’s Toughest Mudder Champion, and discover how hybrid training can transform your running performance.  Episode art from AJ Golik and he can be contacted here: https://www.instagram.com/graphix.by.ag?igsh=dmhyczB5NGlvbTgy

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase. Just use the code RUNWITHMIKE or RUNNING4BEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Any videos of my interviews will also be posted on YouTube@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post How Hybrid Training Makes You a Better Runner | Joe Rucco (2025 World’s Toughest Mudder Champion) first appeared on Running 4 Beginners.

Season 2 Episode 9 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

Why Nutrition Is a Game-Changer for Runners

Running is more than just logging miles. What you put into your body determines how strong, consistent, and injury-resistant you are — especially in year two, when distances grow and goals get bigger.

In this episode of Running for Beginners, I chat with Cassie Dimmick — Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD), Certified Exercise Physiologist through the American College of Sports Medicine (ACSM-EP), and Road Runners Club of America Certified Running Coach. — about how beginner runners can simplify nutrition and fuel for success.

What You’ll Learn

3 Quick Nutrition Wins for Runners

From the Guest

“Your body knows what it needs. The more you tune in and trust it, the better your performance — and the more you enjoy the process.”

— Cassie Dimmick, nutritionist + runner

You can find/connect with Cassie below:

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase. Just use the code RUNWITHMIKE or RUNNING4BEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Any videos of my interviews will also be posted on YouTube@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post Fuel to Go! Nutrition Advice | From a Runner, Nutritionist, Dietician, UESCA coach and overall Wellness Pro first appeared on Running 4 Beginners.

Season 2 Episode 8 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

In this inspiring episode of Running for Beginners, we sit down with bestselling author Nita Sweeney, whose memoir Depression Hates a Moving Target has helped thousands discover the healing power of movement.

Nita isn’t a doctor—she’s a writer and former attorney who battled chronic depression and anxiety for years. Her journey began with a kitchen timer, a 60-second jog, and a simple truth: movement changes everything.

In this conversation, we explore:
How running became her lifeline during depression
Why small, consistent steps matter more than big goals
The role her dog Morgan played in getting her out the door
How community helped her overcome fear and social anxiety
What her journey taught her about resilience, identity, and starting over
Why it’s never too late to become a runner

If you’re struggling with motivation, mental health, or feeling “too old” or “too out of shape” to start running—this episode will speak directly to you.

Find Nita’s Book “Depression Hates a Moving Target here: https://amzn.to/4m5czad

Or connect with Nita at her website: https://nitasweeney.com or via email: [email protected]

Share this episode with someone who needs encouragement today.

 I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase. Just use the code RUNWITHMIKE or RUNNING4BEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales]

Any videos of my interviews will also be posted on YouTube@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post Running Saved Me | How Author Nita Sweeney Beat Depression One Step at a Time! first appeared on Running 4 Beginners.

Season 2 Episode 7 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

Wanna hear an inspiring story of a father/son running journey? Just stick around and learn that running isn’t always about speed or distance or medals.. It’s a journey of your own making!

On today’s episode of the Running for Beginners Podcast, we’re spotlighting one of the youngest runners we’ve ever featured — a 5-year-old boy who has started running alongside his father. Their story is both heartwarming and inspiring, showing us how running can build not only fitness, but also stronger family bonds. Whether you’re a parent curious about running with your kids, or just need a dose of motivation, this father-son running journey will remind you of the pure joy of lacing up your shoes and hitting the road together.

My guest today is 5 year old Cyrus and his father John

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase. Just use the code RUNWITHMIKE at check out. [disclaimer, i do receive a commission from any sales]

Any videos of my interviews will also be posted on YouTube@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post Running Together: A 5-Year-Old Boy and His Dad Share Their Inspiring Father-Son Running Journey! first appeared on Running 4 Beginners.

Season 2 Episode 6 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

Don’t think you have a marathon in you? You’re probably wrong!

In this powerful episode of Running for Beginners, host Mike Fleming sits down with one of two remarkable women who defied the odds. Both busy moms, they started running less than 2 years ago, shed well over 60 pounds each, and recently completed their first marathon—side by side. Tune in to hear how they trained, what kept them going through the toughest miles, and how their friendship fueled their transformation. Whether you’re just starting out or dreaming of your first race, this episode will motivate you to take that next step.

My guest today is Sherri Kamigua

 If you want to see more or connect with her directly, you can find her at

IG: @justcallmesherrik

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase. Just use the code RUNWITHMIKE at check out. [disclaimer, i do receive a commission from any sales]

Any videos of my interviews will also be posted on YouTube@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post From Couch to Marathon: How 2 Moms Lost over 60+ lbs and Conquered 26.2 Miles! first appeared on Running 4 Beginners.

Season 2 Episode 5 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

Ever hit a wall in training?

Chances are it’s not just your workouts — it’s your nutrition too.

My guest today is a full-time virtual running coach who also has a college background in dietetics and nutrition. That means he doesn’t just create running plans — he understands how what we eat and how we train work hand in hand to help us stay healthy, run stronger, and avoid burnout.

We’ll be talking about everything from building smarter training plans, to fueling for long runs, to breaking through plateaus, and even how to navigate all the diet and fitness trends that can be so overwhelming online.

Running stronger isn’t just about miles — it’s about fueling smarter too. In this episode, I chat with Drew Connor, a full-time virtual running coach with a background in dietetics and nutrition, about how training and nutrition work hand in hand to help you avoid burnout, break through plateaus, and feel your best on every run.

Whether you’re chasing your first 5K or a half marathon PR, you’ll get practical takeaways to improve your running right away.

 If you want to learn more or connect with him directly, you can find him at

IG: @runwithcoachdrew

Web: microcosm-coaching.com

Email: [email protected], [email protected]

I also have a listener discount code for Rone Super Charged Honey Packets as well as Caffeine Bullet for 20% off your cart purchase. Just use the code RUNWITHMIKE at check out. [disclaimer, i do receive a commission from any sales]

Any videos of my interviews will also be posted on YouTube@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post Running Coach- The powerful connection between training, fueling, and performance. first appeared on Running 4 Beginners.

Season 2 Episode 4 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

If you’ve been running for a year or so and starting to feel the itch for a new challenge, you’re not alone. A lot of second-year runners start asking: Could I run a full marathon? What’s trail running really like? Do people actually enjoy running 30+ miles?

In this month’s episode of the Running for Beginners podcast, I sat down with Tonya Weaver, a passionate trail and ultra runner who proves that going longer or heading off-road isn’t just for elites – it’s for anyone with the curiosity to try!

Road Running vs. Trail Running: What’s the Difference?

>Trail races aren’t about speed – they’re about the experience

>Hills, dirt, and uneven footing make it a mental and physical adventure

>Most trail runners walk the uphill’s – it’s expected and smart!

I also have a listener discount code for Rone Super Charged Honey Packets as well as Caffeine Bullet for 20% off your cart purchase. Just use the code RUNWITHMIKE at check out. [disclaimer, i do receive a commission from any sales]

Any videos of my interviews will also be posted on YouTube@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post Thinking Bigger: Is a Marathon or Trail Ultra in Your Future? first appeared on Running 4 Beginners.

Season 2 Episode 3 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

Running long distances is hard -but not just physically. It’s in your head where the real battles happen:

“I can’t do this”, “I’m too tired”, “This hurts too much”, “What’s the point?”

If you’ve ever had thoughts like these mid-run or mid-training cycle, you’re not alone.

In this month’s episode of the Running for Beginners podcast, I talk with Dr. Harlan Austin a sports psychologist from Premier Sports Psychology who works with runners (as well as other elite professionals) build the inner strength to go the distance – even when the motivation runs dry.

What we talked about:

>what mental toughness actually is (and isn’t)

>How to reframe negative thoughts during tough workouts

>Why mindset can be trained just like mileage

>Simple mental tools for daily use (visualization, breathwork, mantras)

>How to recover after a mentally rough race or training week

>Tips for staying emotionally resilient when life gets chaotic

I also have a listener discount code for Rone Super Charged Honey Packets as well as Strong Coffee for 20% off your cart purchase. Just use the code RUNWITHMIKE at check out. [disclaimer, i do receive a commission from any sales]

Any videos of my interviews will also be posted on YouTube@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post Mental Toughness: Training Your Brain For Distance and Discipline first appeared on Running 4 Beginners.

Season 2 Episode 2 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

“Don’t just run hard – run smart.”

Whether you’re heading into your first half marathon or aiming to beat your full marathon PR, there’s one thing many runners overlook: race strategy. And at the heart of that strategy? Pacing.

In this month’s episode of the Running for Beginners podcast, I sat down with Crystal and Jeff Wehling, a husband-and-wife team who pace races together all over the region. Their job on race day? Keep runners calm, consistent, and crossing the finish line feeling strong.

I also have a listener discount code for Strong Coffee as well as Quantum Energy Squares for 20% off your cart purchase. Just use the code RUNWITHMIKE at check out. [disclaimer, i do receive a commission from any sales]

Any videos of my interviews will also be posted on YouTube@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post What New Runners Should Know About Pacing & Strategy first appeared on Running 4 Beginners.