She Decided to Run Her Way

I hear a lot of talk from women who are in it, they’re doin’ the thing, running, working through their training and many of them keep getting aggravations with their running shoes and their feet, specifically because of bunions, arthritis, achilles tendonitis or strains, and rolling their ankles.

So today I thought it would be helpful to share a few ways you can reduce those sorts of running aggravations by focusing on 3 characteristics of a running shoe that you may not have considered and that can help.

Ways you can make simple adjustments when you're due for your next pair of running shoes or if you’re brand new to running and you’re in the market for your first pair.

Listed below are also previous episodes that will support this topic as well.

Mentioned in this episode:

• Episode #58: What is Overpronation and Why Does it Matter with Your Running?
• Episode #48: How Improved Ankle Mobility Will Help Your Running
• Episode #44: Three Super Simple Actions in Under 10 Minutes That Helps Keep Plantar Fasciitis Away
• Episode #15: 3 Common Foot Injuries Runners Experience & How to Prevent Them
• Episode #4: Keep Your Feet Injury Free by Understanding the Difference Between Trail Running and Road Running Shoes
• Episode #3: Three F’s to Finding the Right Running Shoe

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Today’s episode is going to be a game changer for you! You’ll walk away with a better understanding of the Running Interval Method™ and five ways you can modify or adjust it when you come up against any of these situations:

• when you change your goal distance
• when you’re returning to your running after an injury, an interruption in your training, or an illness
• if you decide to switch from road running to trail running 
• when you miss one of your long runs during your training or you miss all of your midweek maintenance runs one week, and you want to stay on track with your training schedule
• when you’re feeling stressed, tired, or you find yourself in a funk, and you still want to complete your scheduled run

All of these reasons are meant to offer you the flexibility with your running that I know you need, but also to encourage flexibility with how you think about your running. 

Making running accessible, enjoyable, and ridiculously easy to more women around the world is one of my core drivers as a coach, and using the Running Interval Method™ really and truly makes that happen!

Mentioned in this episode:

• Episode 001: Push Through the Pain and Interesting Things Happen
• Episode 054: Trail Running Pros and Cons

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In the past 15 years of coaching, most of the runners I’ve come across “thought” that running faster was the end-all-be-all with running and they spent way too much time striving for this. Usually, because they were falsely led by the running masses to “think” that should have been the ultimate goal.

It has been and still is to this day one of the top fears and reasons I see so many women struggle with their running, don’t get started running, or don’t believe they can be a runner - because they’re not fast.

So if you’re one of those women who has been led astray or is being pulled to do what everyone else is doing, striving to run faster, and you’re just not enjoying it, then I really think you’re gonna enjoy today’s episode and find it eye-opening.

My hope is that this episode will be a game changer for you with your running because in my coaching opinion, running faster for most people, should be at the bottom of their list of running priorities. 

So today I want to talk with you about 4 areas as it relates to faster running:

1. Who should be focusing on it?
2. What phase of training it should take place.
3. The benefits of faster running.
4. The risks of faster running.

And then afterward, you’ll get to decide what you think is best for you and what feels good to you.

Does that sound like a good plan? You deciding for yourself what your running should look like and feel like?

I hope so!

Mentioned in this episode:

• 062: Running Slower Provides 6 Benefits That Faster Running Won’t!
• 036: How to Choose What Running Distance is Right for You

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Your glutes are your powerhouse and the largest muscle in your body!

Every time you sit, stand, take a step walking or run, your glutes are the primary muscle group that makes those movements happen - not to mention the important role they play in stabilizing your hips and lower back.

But all too often runners, and possibly you, experience muscular imbalances and overcompensating patterns, because the glutes aren’t directly being strengthened in a way that has them properly “fire” or “turn on.” 

This is why in today’s episode I want to chat about getting your glutes to fire, so you have more power during your runs, you create a balanced and efficient running gait, and you reduce or eliminate any overcompensating patterns you just might be creating because they’re not being activated to their full potential.

I’ll also share with you 3 of my “go-to” glute-focused exercises I do weekly. So join me as I get fired up about activating your glutes!

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Today I thought I’d lead this episode with an idea - a different angle or perspective on how you might approach creating lasting habits with your running. Making running a part of your life. Something you “just do” on a regular basis.

And this new angle or perspective starts with throwing out the notion of “creating habits,” shifting instead to “creating running routines,” and asking yourself what specific problems those running routines will solve. 

Problems like:

• stress
• weight loss
• lack of confidence
• not feeling strong
• feeling isolated
• making yourself a priority

Because in my opinion, knowing the problem you’re trying to solve is the most important step to take before you can create a running routine that’s going to support and solve the problems you have.

Ready to dive in and talk a bit more about this?

I sure as heck hope so! Let's go.

Mentioned in this episode:
Episode 40: What does it take to stay engaged with your running and nutrition, when you know doing those things feels good to you and is good for you?

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There’s this misconception that many runners have, that their runs should be “all out,” all of the time. You might be someone who’s been believing that for quite some time. Thinking you’re not running fast enough, you're slow, you need to push harder, and you need to run faster.

Because isn’t that the end-all, be-all with running? To be faster.

Have you bought into this misconception? If so, I want to encourage you to…Stop! Stop trying to run fast and start running slower!

And in today’s podcast episode, I’m going to share with you six benefits that running slower provides, that running faster won’t. 

Let’s get to it!

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Today’s podcast episode isn’t a conversation anyone really wants to have, but it’s a conversation that must be had. The conversation…how to defend yourself from being attacked while out on a run. 

I like to think of myself as a defensive runner, always aware of my surroundings, but I’ll admit that lately, I’ve been a bit complacent and lazy about it until a woman in my hometown was attacked this week. She was stabbed and raped while out walking on a trail that I regularly run. 

I know there might be a woman, maybe two, or even you who’s naive to these sorts of things happening, or you're just like me and you’ve become complacent about protecting yourself and keeping self-defense top of mind while you’re out on your runs.

So today I want this episode to be a little reminder to keep self-defense top of mind, share with you three pre-run precautions I think you should take, and four self-defense tools I think every runner should have so that you’re armed with ways to protect yourself as you continue to explore running routes and trails that bring you peace, joy, and improved fitness.

Self-Defense Tools Mentioned in the Episode:

• Black Cat Knuckles
• “She’s Birdie” Safety Alarm
• Handheld Pepper Spray
• Self-Defense Baton/Stick

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In today’s episode, I want to talk with you about resistance - a different type of resistance. 

I think most often when resistance is discussed within the running community, it’s more about the resistance you might feel when your running starts to feel harder as your mileage increases or an increase in discomfort as you strive to run faster. 

Although that type of resistance is totally real and something many runners, both new and experienced encounter, today I want to talk about another type of resistance that I don’t think many runners, or coaches for that matter, acknowledge or consider when training and running. 

You might be experiencing resistance right now with your running.

Maybe you’re:

• Pace is getting slower, instead of faster
• Struggling to complete a certain mileage when you’ve run that distance many times before
• Feeling wiped out and depleted after a run, when you normally would feel energized
• Having aches and pains resurface, when they haven’t bothered you for months

These examples, in my experience, are signs or symptoms of resistance you’re running up against caused by other underlying issues that you’re possibly not considering because you’re looking at your running in isolation from the rest of your life.

And that’s what I want to talk about today, so join me!

Mentioned in today’s episode:

• Episode 33: Running and Chronic Back Pain: 4 Solutions to Reduce or Eliminate It Altogether

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Today I wanted to share with you 4 things I wish I had done differently when I was brand-spankin' new to running to help fast-track you forward, alleviate some of your struggles, encourage you to go against societal norms with your running and find a way that feels good for you.

As a coach now for almost 15 years I’ve learned a lot as a runner and a coach. If I can help fast-track you toward accomplishing your desired distances or any of the goals you have your eyes set on, then you better believe I’m gonna do that!

Join me today as I share the "4 Things I Wish I Did When I Was Brand New to Running!"

Mentioned in the episode:

• Episode 001: Push Through the Pain and Interesting Things Happen
• Episode 026: 5 Reasons You Should Start Walking During Your Runs, Instead of Apologizing for it!
• Episode 052: How to Preserve Your Mental energy, Create a Positive Emotional Experience, and Build an Injury-Resistant Body with Your Running

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If you’re new to running, today's topic here on the podcast is something I think you should know.  And if you’re not new to running, this topic could be the missing puzzle piece to solving your hip and knee aggravations.

Over the years of coaching, I’ve talked to many runners who have been running for some time and I find it quite surprising how many of them know very little about their foot mechanics and overpronation, which is exactly why I want to chat with you about it today. 

So join me as we dive into what overpronation is and why it matters to your running!

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