Q&A Monday answers questions that you, the listener, has messaged in. Today we talk about factors to run effective sprint workouts in the cold weather. We discuss different footwear options for winter running, as well as our favourite routes for winter running here in Toronto. And we wrap up by discussing the differences between tempo and threshold workouts. If you have any running, training, or performance related questions you can message us and we will answer next Q&A Monday!

We launch our brand new Season 2 of the show by sharing our most funny and embarrassing racing stories throughout our sporting careers. Racing experience is essential for top performance, and there are no shortcuts! We need these experiences to be able to learn and improve. We also need to be able to laugh and not take ourselves too seriously, and enjoy athletics! We also discuss how the podcast received its name . . .

Stress is an essential part of training, where workouts tax the body in order to elicit specific adaptations. Stress can also come from other aspects of our lives (school, work, relationships) but manifest in the body similar to a hard workout. Global stress needs to be considered in conjunction with training stress to ensure the body does not become overloaded, and put us at risk for injury or burnout. Practicing stress management techniques can help us mitigate burnout and injury.

Our Q&A Monday answers questions you, the listener, has messaged in. And today our discussion focuses on things to consider when planning double-days (two workouts in one day), making progress in both strength and running simultaneously, and looking into vitamins and supplements for training. Send us your questions and we will aim to answer them for next Monday's episode!

We've all heard the phrase "quality over quantity," and this podcast breaks down exactly how that pertains to running. We discuss how quality can improve running mechanics and efficiency, while minimizing the risk of injury. Quality is also important for how a workout is designed and completed, with the focus to achieve paces and speeds specific to the goal of the workout. 

Answering questions you messaged in, this Q&A Monday focuses on the importance of routines and consistency for running and performance. We also address why we include "cool-down" in these habits. We talk about how running intensity affects fat-loss, and the similarities and differences between jump-rope skipping and running. Feel free to message us questions that you'd like to here the answers to next Monday!

For this week's topic thursday we discuss a step-by-step process to overcome chronic injuries related to running, and return to the sport better than before. We talk about how to implement and progress frequency, volume, and intensity, as well as explore ways to include rehab exercises, mobility, muscle strengthening, and running drills.

You asked, we listened. Here are our responses to questions we had messaged in to us. We answer questions about us and the club, beginning with how Blue Devils Athletic Club began, as well as the biggest learning curves we as coaches have experienced. We follow up with responses to simple strength workouts on a time crunch, and different types of "stretching" and when they are beneficial. Feel free to DM us @bluedevilsac with your questions and we'll answer next Monday!

A great follow up from last week's talk on polarized and pyramidal training, this week we discuss overtraining. There are common signs that can help us identify if we are doing too much in our weekly training, and we discuss how these effects manifest in the different systems of the body, including the CNS, ANS, endocrine system, and the mind.

For this week we answer questions regarding the differences between track, road, cross country, and trail running. We talk about helpful ways to transition from the gym to running for primary mode of exercise as gym closures have been prevalent with COVID restrictions. We also address strategies for including running, and any physical activity, into a busy life. And we finish off with the effects of caffeine on running.