Whenever I talk with clients about how their training is going, how their runs have been feeling, and what their energy has been, there’s almost always a conversation about feeling fatigued, sluggish, and having little to no power during some of their runs.

More often than not, my very first question is this…”Did you eat anything prior to your run?”

Which is why, in today’s episode, I’m talking with you about fueling before a run: when you should eat, or not, why it’s important, and what are some quick & simple pre-run fueling ideas you can whip up and have ready to go, so the next time you’re rushed to get out the door for your run, you’ve already dialed in your “go-to’s” and you’re almost 100% guaranteed to avoid those crappy experiences during your runs.

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I want to let you in on a little secret (although I don’t think it should be one).

You don’t have to start with running a 5k just because you’re new to running. You can start anywhere you darn right please. Whatever your desired running distance is, you can start there!

You might be thinking, “even if I want to run a marathon? Really!?!”

Yes…really.

I’ve coached many women over my 14 plus years of coaching who were starting from scratch and just because they were brand spankin’ new to running it didn’t mean they had to start with first completing a 5k.

And that’s exactly what I’ll be chatting with you about in today’s episode, along with offering you 5 bits of coaching advice to help you choose what running distance is right for you!

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As a mom of two teenagers I often find myself looking back and remembering the days when they were ridiculously little and so damn cute. If you’re a mom with older kids now, you know exactly what I mean.

And if I’m honest, really honest with you, when I look back on those times, remembering their little-ness and sweetness I also remember lots of moments of guilt.

I spent years feeling guilty about my running and fitness, but… I did it anyway. 

That’s what I want to talk about in today’s episode - guilt.

Making time for yourself, your runs, your fitness, and your health and feeling guilty about it when it comes to your kids, your spouse, and your career.

And in this episode I talk about why I'm grateful for feeling guilty and doing it anyway, why I think you’re focusing on the wrong things, and how you can look at it through a different lens.

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Training and running doesn't just apply to moving your body. It also applies to moving your mind.

I thought of that concept a few weeks back as I was struggling and frustrated. I was having a conversation with myself about why I keep repeating certain patterns or doing things that don’t move me in the direction I want to go. 

And what was even more frustrating in that moment was that I was completely aware of it. I knew exactly what I was doing... or not doing.

Have you ever been there? Fully aware of the decisions you’re making, and knowing you shouldn’t do them, but you still make them anyway. 

You might be reading this right now and you're frustrated with yourself because you too keep repeating patterns or doing things that are literally keeping you stuck in either the body you don’t feel good in or keep you standing in place, looking around at everyone else who is making progress and moving forward with their running and fitness.

If that's you, stick around for today’s episode, as that’s exactly what I’ll be talking about, along with why we need to start thinking about moving our mind, not just our bodies!

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Today I'm talking about chronic back pain and running. Ooooh sounds like fun stuff right?

Well if you’re someone who has experienced chronic back pain or you're currently living with it and you’re finding running downright difficult to do, you know there’s no fun in that, which is why I’ve put together today’s podcast episode and I’ve put it together especially for you.

The main reason I wanted to talk with you about this, is that many people think they can’t continue running or become a runner if they have chronic back pain. Oftentimes doctors will tell you running is out altogether and if that’s you, then today I want to encourage you and share with you solutions to make running possible for you. 

Because it can be.

I’m an example of a runner who consistently runs, while experiencing this sort of chronic pain and I’ve helped clients of mine keep running too.

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When it comes to running, countless women I’ve talked to and continue to talk with struggle with feelings of fear as they begin their running journey.

Fear of so many things. 

Fear of being last in a race, not being able to complete the distance she sets out to train for, being too slow, having to take walk breaks. Fear of not fitting in because she doesn’t “look” like the runner she thinks she needs to look like. 

Well…I too have been fearful of all those things at one point or another. And even to this day, these sneaky feelings of fear creep up on me, now and again.

And in today’s episode I’m going to talk with you about the two reasons I believe we’re stopped by fear and how I’d suggest you break free from it with your running.

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As a running coach and personal trainer I’m confident that I know what you need, but that doesn't necessarily mean that’s what you want. 

Which is why in today’s episode I’m turning the podcast mic around, encouraging you to let me know if I’m on the right track with the coaching plan I prepared for you in 2022, and finding out if there are other areas you might be struggling, confused, or navigating, that I can help you with. 

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I hear it all the time. “I hate running on the treadmill. It’s so dang boring!”

Well you might hate it and it just might be boring, but what if I told you there were quite a long list of benefits it can offer you and your running that you might not be considering or you just might be under-appreciating.

In today’s episode I want to chat with you about 8 great benefits to having access to a treadmill if you’re brand spankin’ new to running or you’ve been running for sometime. I’ve also provided you with a couple great treadmill workouts (pamelaotero,com/treadmill) that I’ve used for over 20 years (no joke!), that I think will help benefit you and your running whether you’re new to running, returning after an interruption, or you’re currently running and you want to incorporate some speed and hill workouts into your weekly training regimen.

Snag it by going to pamelaotero.com/treadmill

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Are you tired of all the things you need to “DO” to achieve your running and fitness goals?

In today's episode I’m talking about how you can take a different approach to getting what you want by flipping the script, sorta speak, and applying a framework that I’ve used and found to help me be successful.

As you approach the new year and new aspirations, let's throw your “to-DO” list out the window and start a different way.

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I’m not sure if you fall into this category or not, but many runners often find it more challenging to run during the winter months. The temperatures drop, it’s colder outside, the mornings are darker, and depending on where you live the roads and trails become covered with snow. 

If that’s you and you really struggle to get up and out the door, just know you’re not alone. 

In today’s episode I’m going to share with you how to shift your running during this time and quite possibly even learn to love training over the winter months…like me! 

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