Let's chat about something important when it comes to endurance athletes (and people in general)... gut health! We have Savannah on the pod today and she is a board-Certified Nurse Practitioner and a former endurance athlete.

We're diving into the world of holistic health and how it can be integrated into traditional medicine and WHY it matters for you, the endurance athlete. From running marathons to competing in triathlons--  her recent focus has been on rest and recalibration, Savannah's journey is inspiring and a good reminder that our bodies need TLC and rest.

She talks us through her discovery of the importance of emotional regulation and getting to the root cause of stress in order to achieve optimal health and longevity as an athlete. We're not normalizing bloating, GI distress and heartburn any longer ;) listen in to find out why! 

Don't miss out on this conversation that will inspire you to be more mindful when it comes to a holistic approach to your own well-being as an endurance athlete and consider making changes OFF the run to impact you ON the run, for the long haul! (literally)

Connect w/ Savannah:
IG: savannahyoungfnp
www.savannahyoung.com

[00:02:29] Five mile open water swim.
[00:03:34] Running a half marathon.
[00:07:43] Gut health misconceptions.
[00:09:28] Gut health for endurance athletes.
[00:12:31] Gut health and digestion.
[00:16:14] Optimizing gut health.
[00:18:24] Performance shifts from small supplements.
[00:21:09] Creating your own health journey.
[00:23:40] Water quality and gut health.
[00:27:07] Swapping Gatorade for LMNT.
[00:30:09] Eating enough for endurance.
[00:32:09] Gut health struggles and recovery.
[00:35:39] The longevity of running.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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Today we are chatting with one of our incredible athletes, Alyssa! She shares with us her first half marathon experience and her running journey as a mom of 4, a wife, and an athlete.

It all started with our first discovery call - Alyssa's growth as an athlete and individual since then has been truly inspiring. This episode focuses on mindset, physical strength, and the ups and downs of running and everyday life.

Be sure to check out our IG today @stridesforstrength where Alyssa is doing an IG takeover and sharing 'a day in the life of' content!

Join our email list for all our updates and tips both on and off the run!

[00:01:38] Running journey and growth.
[00:04:27] Running and motherhood
[00:07:33] Treadmill miles and their significance.
[00:11:09] Thought process for half marathon.
[00:15:59] Training ups and downs.
[00:20:39] Race day struggles and adjustments.
[00:23:36] Acts of kindness in running.
[00:27:04] Involving family in running.
[00:30:46] Running form and injury prevention.
[00:34:38] Running as unexpected passion.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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Today is an exciting day because we have Becky LaChance on the podcast. Becky is an ICU nurse at UCLA. She has also been a fitness and nutrition coach since 2018!

Becky shares with us the importance of refueling properly after a run by getting in protein and carbs, even when you don't feel hungry. By prepping ahead and having a plan around what you'll eat post run you'll be better equipped to fuel your body with what it needs for muscle recovery. A few of Becky's go-to meals are: oatmeal, greek yogurt, egg whites, and smoothies!

The timing of when you should eat after a run is dependent on a few things such as how long your run is and what you ate before your run. She also emphasizes that it's important to try different things and find what works for you. Every person is different so during your training try a few things and once you find what works, use that on race day.

Now... something super exciting we want to share! We are officially partnering with Becky so she will also be a Strides For Strength coach, spearheading all of the nutrition things for our athletes.!

Our athletes will now have the opportunity to work one-on-one with her to really enhance their performance. We know there is so much value in learning how to optimize performance and nutrition through our own experience and Becky is really in alignment with our values and we know she will be such a huge addition to our community and athletes! 

Welcome to the team Becky!!

Connect with Becky:
IG: becksliveshealthy

[00:01:35] Health and fitness journey.
[00:04:48] Refueling after your run.
[00:08:41] The importance of nutrition.
[00:10:12] The importance of carbs.
[00:14:14] Tips for fueling while traveling.
[00:18:26] Post-run nutrition and recovery.
[00:20:11] Shifting goals and nutrition.
[00:23:18] Preloading and hydration tips.
[00:28:59] Nutrition and running.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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This is our second episode in our three part series all about nutrition and today we are chatting with Cortney Berling, a registered dietitian and running coach!

She talks us through the importance of nutrition for runners, specifically focusing on fueling properly during runs. Cortney shares her expertise on overcoming disordered eating and promoting a healthy relationship with food.

Our hope is that this episode will help you gain valuable insights on the  importance of self-investment. It might just be the encouragement you need to seek expert guidance, experiment with different strategies, and prioritize nutrition. By doing this, you can enhance your performance and reach your full potential.

Connect with Cortney:
@eatwell.runbetter
https://www.eatwellrunbetter.com/ 

00:03:44 Under eating is a mistake.
00:05:28 Fueling during long runs is crucial.
00:12:20 Trial and error with fuel.
00:15:17 Practice nutrition for optimal performance.
00:19:54 Options for fueling during running.
00:26:24 Hydration and electrolytes are crucial.
00:33:01 Nutrition is key for performance.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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While physically training our bodies for a marathon is kind of a no-brainer, we sometimes forget about training with our nutrition! 

Today we have Kristin on to talk about carb loading and how she helps her athletes and runners train using this method. Athletes often prioritize training, sleep, and recovery, but can sometimes overlook the importance of consuming enough food to fuel their training. We know nutrition is a complex topic and each athlete needs to tailor their approach to their own bodies, training needs, and goals. 

A few tips Kristin shares:

1. Don't rely on others for nutrition and instead take responsibility for your own nutrition. Carry snacks and ensure that you have the necessary fuel with you, especially when traveling or attending events.  This will ensure you have what you need to carb load and feel good!

2. Give yourself grace and time to practice and experiment with nutrition in order to find what works best for YOU. Nutrition is a learning process, and it is unlikely that an athlete will get everything right the first time. 

3. Keep a note of what you eat and how it makes you feel. This can help identify small energy shifts and performance improvements that may otherwise go unnoticed. By paying attention to these changes and reflecting on them, athletes can make adjustments to their nutrition plan and optimize their training and recovery.

This episode is full of so many helpful nuggets on how to optimize carb loading and prioritize your nutrition so you are ready for race day!

Don't forget to subscribe to our newsletter for helpful tips - click here! 

[00:02:27] Running and Olympic trials.
[00:06:07] Carb loading explained.
[00:08:00] Hitting the wall in marathons.
[00:11:28] Carb loading for races.
[00:18:36] Hot dog eating contest.
[00:20:11] Carb loading for endurance athletes.
[00:23:19] Pre-race nutrition and performance.
[00:26:24] Carb loading before races.
[00:30:21] Carb Loading Tips.
[00:34:01] Building blocks of being an athlete.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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Are you listening to your body and responding to its needs? This process can be described as a season of self-trust. We tap into our body's intuition to make decisions and take action, and the cool thing is that this skill extends beyond physical fitness and applies to all aspects of our life.

Honor what your body needs and allow it to rest. Easier said than done, but SO important! This actually leads to self-confidence and serves as a reminder of your own trustworthiness. 

Today we're chatting about a  number of things including how running can provide a valuable space for thinking, recharging, and processing. You'll hear a personal experience of how big career decisions were made while on a run!

We hope this episode drives home the need for self-compassion in fitness, training, and life in general.

Join our email list here!

00:02:08 Chicago Marathon meetups.
00:04:06 Fall marathon season discussion.
00:07:10 Time commitment for marathon training.
00:11:17 Running race improvements over time.
00:14:10 Disconnecting from running with technology.
00:18:14 Running as a catalyst for change.
00:22:03 The importance of self-compassion.
00:25:45 Mind-body connections during running.
00:29:23 Running races without pressure.
00:32:49 Runner follows wrong path.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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Are you finding joy in running and making it a personal space that is fulfilling and enjoyable? 

Today we have Saidee on the podcast, a recent nursing school graduate and first-time half marathon finisher. Saidee shares her journey through nursing school and how she juggled running with it. 

She shares the importance of figuring out what is fun for you and creating a routine that is enjoyable, such as having a playlist of favorite songs or podcasts to listen to. 

You can compete against yourself and strive to do better than the last time. Saidee talks about how the joy of running comes from the personal feeling of accomplishment and the finish line feeling. Therefore, it is important to focus on yourself and not compare yourself to others.

00:00:23 Overcoming self-doubt through running.
00:06:35 Listen to your body.
00:11:22 Do it scared.
00:18:25 Do it scared, keep showing up.
00:20:01 Importance of perseverance in running.
00:26:28 The beauty of running.
00:32:28 Running brings confidence and strength.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST

We are SO excited to have Amy aka @raceacrossthestates on the podcast today!

Amy shares her journey as a runner traveling to all 50 states and how running has been a life-changing experience for her. We discuss how athletes can become fixated on time, pace, and personal records, which can lead to disappointment and negative self-talk when goals are not met. Amy suggests that it's important to have a healthy mindset around finish lines and race day, and to focus on other reasons for participating in races aside from just achieving a certain pace or time. This can help bring longevity to the sport and lead to more enjoyment of the experience!

Overall, Amy stresses the importance of consistency and patience in the process of making progress in running.

Connect with Amy:
Personal IG: @raceacrossthestates
Group IG: @runwithaimgroup
Personal Blog: raceacrossthestates.com
Group Website: runwithaim.com

00:04:59 Chasing a cool idea.
00:07:44 Importance of consistency in training.
00:09:39 Mindset around race day.
00:17:17 The support system is crucial.
00:24:45 Running community is powerful.
00:26:52 Nutrition is important for runners.
00:32:07 Enjoy running and have fun.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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Are you ready for summer running?! 

Today we're chatting about the importance of being mindful of your body and mindset during summer running. Heat and humidity can increase your heart rate and exertion level, so it's important to be patient and understand that your body is working hard to regulate your temperature! 

Take breaks or split up your runs if needed, adjust your route to find shade, and incorporate more water stops. 

It's easy to fall into a negative mindset when it's hot and humid outside, but we suggest mentally training yourself to show up and challenge yourself to do workouts at times that you might not normally do them. 

Remember to be gentle and kind with yourself if you struggle with summer running. We hope this episode provides the tangible tips you need for navigating your summer runs!

00:05:23 Slow down easy pace in summer.
00:09:07 Bring hydration pack on runs.
00:15:01 Train your mindset.
00:17:03 Stay Hydrated and Energized.
00:21:08 Stay cool and hydrated.
00:29:11 Listen to your body.
00:31:56 Find running community.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST

We are so excited to have one of our own athletes on the pod today! 

Miguel shares his background as a runner, cyclist, and military intelligence officer, and emphasizes the integration of mind and body in his running journey. He also attended our recent athlete retreat and we had so much fun catching up and chatting about our training progress.

00:00:00 Invest in physical and mental health.
00:10:30 Stay consistent for success.
00:13:04 Take action, not excuses.
00:21:00 Invest in yourself.
00:27:49 Train for life, not races.
00:30:02 Invest in self-education and health.
00:39:38 Running is more fun with friends.
00:39:45 Focus on yourself.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST