In this episode, Carina discusses the implications of AI coaching in the realm of running. While acknowledging the benefits of AI, she emphasizes its limitations, particularly in providing personalized coaching that accounts for human emotions and experiences. The conversation explores the importance of human interaction, accountability, and the risks associated with relying solely on AI for training plans. Ultimately, Carina advocates for the irreplaceable value of human coaches in fostering motivation and understanding in runners.

Takeaways

• AI coaching has limitations that can be dangerous.
• Human interaction is crucial in coaching.
• AI cannot understand the emotional aspects of training.
• Accountability from a coach motivates runners.
• AI can provide plans but lacks personalization.
• The human element in coaching enhances performance.
• AI can lead to injury if not monitored properly.
• Runners need emotional support during training.
• AI can be a tool, but not a replacement for coaches.
• Investing in a coach can lead to better results.

Disclaimer:This episode is for informational and educational purposes only. Nothing discussed is medical advice. Always consult your own healthcare provider before making any decisions about hormone therapy or your health.

In this episode, Cher and Carina discuss the importance of hormones in women's health, particularly focusing on testosterone and progesterone therapy. They share personal experiences and insights into how hormone replacement therapy can significantly impact running performance, recovery, and overall well-being. The conversation also addresses the barriers women face in accessing hormone therapy and the need for better education and advocacy in women's health.takeaways

• Spring training is approaching, and it's time to prepare.
• Carina's hormone journey began after a disappointing marathon experience.
• Testosterone is crucial for women, especially during perimenopause.
• Many women experience low testosterone levels, impacting their energy and performance.
• Testosterone therapy can aid in muscle repair, strength, and recovery for runners.
• Consistency is key when starting hormone replacement therapy.
• Different methods of testosterone delivery have their pros and cons.
• Progesterone can improve sleep quality and reduce anxiety.
• Estrogen therapy is essential for overall health and energy levels in women.
• Women should advocate for their health and seek specialized care for hormone issues.

In this episode, Carina discusses the challenges and emotional toll of running injuries, sharing personal experiences and insights on coping with the inevitable setbacks that come with being a runner. The conversation explores the importance of mental health, community support, and finding alternative ways to stay fit while injured. Carina and Cher emphasize the need to learn from injuries and highlights inspiring comeback stories from renowned runners, ultimately reinforcing the idea that running is a journey of growth and resilience.

This episode discusses the effects of cold weather on running, including physiological changes, performance impacts, injury risks, hydration needs, and practical tips for runners. The conversation emphasizes the importance of adjusting expectations and preparing adequately for winter running, while also highlighting the potential benefits of cold weather training.

Takeaways:

* Running in the cold affects muscle efficiency and power output.

* Cold exposure increases lactate accumulation, making running feel harder.

* Endurance capacity significantly drops in cold temperatures.

* Cold weather running can lead to increased energy expenditure.

* Hydration is crucial in cold weather, even if you don't feel thirsty.

* Dynamic warm-ups are essential before running in the cold.

* Dressing in layers is important to manage body temperature.

* Adjust your pace expectations when running in cold conditions.

* Post-run recovery is more important in cold weather.

* Cold running can improve fitness and body composition over time.

In this episode, Carina, Cher and Paige Nelson discuss the journey of postpartum running, focusing on the challenges and triumphs faced by mothers returning to the sport. Paige shares her personal experiences, including her transition from elite runner to mother of five, and how her approach to running has evolved with each pregnancy. The conversation emphasizes the importance of patience, mental resilience, and the support systems that aid in recovery. They also explore the physiological changes that occur postpartum, including the effects of increased blood volume and the significance of strength training. Ultimately, the episode offers valuable insights and advice for women navigating their own postpartum running journeys.

This episode dives into the complexities of postpartum running, emphasizing the importance of understanding recovery, the phased return to running, and the mental health aspects of postpartum life. The hosts discuss the evolution of exercise guidelines during and after pregnancy, the significance of individualized recovery plans, and the physiological advantages that can be leveraged postpartum. They also highlight the importance of mental health and identity shifts that occur during this period, encouraging listeners to be patient and kind to themselves as they navigate their postpartum journey.

This episode dives deep into postpartum running, exploring how professional athletes return to elite performance after pregnancy, the physiological changes that occur during and after pregnancy, and the importance of support systems in recovery. The conversation highlights the science behind increased blood volume and cardiovascular adaptations, while also addressing the challenges faced by non-professional runners. The hosts reflect on their personal experiences and emphasize the need for patience and self-care during the postpartum period.

In this episode, Carina discusses the concept of detraining and how quickly fitness can be lost after a break from running. She explores the different aspects of fitness that are affected, including cardiovascular, muscular, and soft tissue health. The conversation emphasizes the importance of understanding the science behind detraining, the emotional impact of injury, and the significance of taking downtime to recover properly. Carina shares insights on how to safely return to running after a break and encourages listeners to embrace their comebacks as opportunities for growth.

This episode explores the science behind the runner's high, discussing its physiological basis, the role of the endocannabinoid system, and factors that influence its occurrence. The hosts share personal experiences and insights on how to rekindle the runner's high, emphasizing the importance of variety in training and the emotional connections formed through running.

In this episode, Carina discusses the intricacies of marathon recovery, emphasizing the importance of understanding the recovery phases, both physical and mental. She shares her personal experiences and insights on how long recovery typically takes, the significance of nutrition and sleep, and the emotional toll that marathons can take on runners. The conversation also touches on the importance of allowing oneself to feel and process emotions post-race, as well as the need for a balanced approach to future training cycles.