In this episode, we explore the challenges of running in heat and humidity, discussing how heat affects the body, including increased heart rate and dehydration risks. We provide essential tips for running safely in hot conditions, emphasizing hydration, pacing adjustments, and the importance of listening to your body. The conversation highlights the significance of acclimating to heat and offers practical advice for runners to maintain performance and safety during summer runs.

Revisit this fun episode of how to maximize running on vacation! Even when you're out of your routine, this episode shares the tips and tricks on how to navigate it all.

In this conversation, Cher and Carina discuss the impact of aging on running performance, addressing the physical changes that occur as runners age, including declines in speed, VO2 max, muscle mass, and recovery times. They emphasize the importance of acknowledging these changes and adapting training strategies, such as incorporating strength training and understanding the need for longer recovery periods. The discussion also touches on the emotional aspects of aging, the transition to ultra running, and the importance of finding balance in life as a runner. In this conversation, Carina and Cher discuss the multifaceted aspects of running, strength training, and aging. They emphasize the importance of lower leg and upper body strength for runners, the essential role of strength training in maintaining health as one ages, and the need for speed work and mobility routines. They also touch on the challenges of recovery, the significance of proper nutrition, and the mental shifts required as performance expectations change with age. Ultimately, they highlight the wisdom and beauty that come with aging, encouraging listeners to embrace their journey.

In this episode of the Running Forum Fitness podcast, host Cher speaks with nurse practitioner Millie Harper about women's health, particularly focusing on hormones and their impact on women's fitness and well-being. Millie shares her extensive background in healthcare and functional medicine, emphasizing the importance of understanding hormonal changes during perimenopause. The conversation delves into the significance of hormone testing, the role of testosterone in women's health, and the challenges surrounding hormone replacement therapy. They also discuss the stigma associated with women using testosterone and the need for better education on this topic. In this conversation, the speakers delve into the complexities of hormonal changes that women experience, particularly during perimenopause and menopause. They discuss the signs and symptoms of hormonal imbalances, the importance of individualized healthcare, and the emotional impacts of these changes. The conversation also addresses common misconceptions about hormone replacement therapy and emphasizes the need for women to seek specialized care to navigate their hormonal health

This conversation delves into the intricate relationship between trauma and endurance running, exploring how individuals often turn to running as a coping mechanism for their past experiences. The discussion highlights the psychological aspects of trauma, the search for control, and the ways in which running can serve as a therapeutic outlet. The speakers share personal stories and insights into the healing process, emphasizing the importance of acceptance and understanding in overcoming trauma. In this conversation, Cher and MoRu explore the profound connection between running and trauma recovery. They discuss how running fosters empathy, builds community, and provides emotional regulation through endorphin release. The dialogue emphasizes the importance of understanding trauma, the welcoming nature of the running community, and how running can serve as a coping mechanism for many. They also touch on the significance of solitude in running, the process of reclaiming one's body, and the parallels between endurance in running and healing from trauma. Ultimately, they highlight the goal-oriented structure that running provides, offering a sense of control and purpose in life.

This conversation delves into the critical issue of iron deficiency among female runners, highlighting the alarming statistics that show a significant percentage of female athletes suffer from this condition. The discussion covers the importance of understanding ferritin levels, the difference between iron deficiency and anemia, and the unique challenges female runners face regarding iron loss. The hosts also explore dietary sources of iron, the complexities of supplementation, and the need for awareness and proactive measures to maintain optimal iron levels for athletic performance. In this conversation, Carina and Cher discuss the critical importance of understanding iron deficiency, its symptoms, and the role of iron infusions in recovery, especially for athletes. They delve into the significance of hormonal health in women, the impact of methylation on overall well-being, and the necessity of advocating for one's health in a healthcare system that often overlooks women's specific needs. The discussion emphasizes the importance of comprehensive lab testing and the need for women to take charge of their health to ensure they receive the care they deserve.

In this episode, Cher and Carina discuss the transformative approach of effort-based training in running. They explore the limitations of pace-based training, the importance of understanding one's body and effort levels, and how various factors like weather and personal cycles can affect performance. The conversation emphasizes the mental and physical benefits of training by effort, including improved body awareness, injury prevention, and enhanced recovery. They also touch on the role of technology in training, particularly the use of heart rate monitors. In this conversation, Carina and Cher delve into the intricacies of heart rate monitoring, the significance of understanding individual differences in training, and the benefits of effort-based training over traditional pace-based methods. They discuss the importance of zone two running for longevity and overall health, as well as the unique challenges faced by women athletes in relation to their menstrual cycles. The conversation emphasizes the value of personalized coaching and the need for a tailored approach to training.

In this episode, Carina invites her children to share their perspectives on having a mother who is an avid runner and marathoner. The conversation explores the impact of running on family dynamics, the balance between personal goals and parenting responsibilities, and the lessons learned through the discipline of running. The children express their admiration for their mother's dedication while also sharing moments of resentment and the challenges of balancing family life with running. Ultimately, the episode highlights the positive influence of a mother's commitment to her passions on her children's growth and resilience.

In this episode, Cher and Carina reflect on the recent Boston Marathon, discussing the excitement, personal stories, and the lessons learned from the race. They explore the highs and lows of marathon running, the inspiration drawn from participants, and the reality that not every race goes as planned. The conversation emphasizes the importance of gratitude, resilience, and the journey of being a marathon runner, regardless of the outcome.