Through Endurance We Conquer

Running outside isn’t just good for your body—it’s a powerful tool for your mind. In this episode of Through Endurance We Conquer, I dive into the mental health benefits of outdoor running, including how sunlight, fresh air, and natural landscapes reduce stress, boost mood, and enhance mindfulness. I also share scientific studies on why trail running and time in nature are so restorative, plus my personal experience using outdoor movement to navigate tough times.

Sources:

1. Bratman et al. (2015) – Study on nature walks reducing negative thoughts (PNAS link)
2. Roe & Aspinall (2011) – Green exercise research showing mental health benefits of nature activity (Environmental Science & Technology)
3. Berman et al. (2008) – Study on nature and cognitive restoration (University of Michigan)
4. Sturm et al. (2015) – Study on awe and well-being (UC Berkeley Greater Good Science Center)
5. Wang, J., Wei, Z., Yao, N., Li, C., & Sun, L. (2023). Association between sunlight exposure and mental health

📩 For coaching inquiries, email me at [email protected]
📲 Connect on Instagram: @ThroughEnduranceWeConquer
📖 Download my free Couch to 5K Running Guide at MeloRunning.com

🎧 Tune in and remember: It’s through endurance that we conquer!

Struggling to get out the door for your run? You're not alone. In this episode, we dive into why mental blocks happen—whether it's anxiety, decision fatigue, or self-doubt—and how to push through them. I’ll share practical strategies like the “Just 5 Minutes” rule, lowering the barrier to entry, and using music or accountability to stay motivated. We’ll also explore the balance between motivation and discipline, plus when to give yourself grace and take a break. Tune in and take on this week’s challenge: Pick 1-2 strategies to use the next time you feel stuck!

📩 For coaching inquiries, email me at [email protected]
📲 Connect on Instagram: @ThroughEnduranceWeConquer
📖 Download my free Couch to 5K Running Guide at MeloRunning.com

🎧 Tune in and remember: It’s through endurance that we conquer!

Setting goals isn’t just about achievement—it’s about building confidence, resilience, and a sense of purpose. In this episode, I share how training for my first marathon helped me turn my life around during a difficult time, and why breaking big goals into smaller steps can make them feel more achievable. I also dive into how to set goals that truly align with your values, rather than external pressures or doubts from others.

Plus, I challenge you to set a meaningful goal for yourself this week!

📩 For coaching inquiries, email me at [email protected]
📲 Connect on Instagram: @ThroughEnduranceWeConquer
📖 Download my free Couch to 5K Running Guide at MeloRunning.com

🎧 Tune in and remember: It’s through endurance that we conquer!

Sources:

Deci, E. L., & Ryan, R. M. (2000).

The “What” and “Why” of Goal Pursuits: Human Needs and the Self-Determination of Behavior.

Psychological Inquiry, 11(4), 227–268.

This paper explains the importance of intrinsic motivation versus extrinsic rewards and how setting goals that resonate with personal values leads to more sustainable motivation and psychological well-being.

Schultz, W., Dayan, P., & Montague, P. R. (1997). A neural substrate of prediction and reward. Science, 275(5306), 1593-1599.

📩 For coaching inquiries, email me at [email protected]
📲 Connect on Instagram: @ThroughEnduranceWeConquer
📖 Download my free Couch to 5K Running Guide at MeloRunning.com

🎧 Tune in and remember: It’s through endurance that we conquer!

Welcome to the very first episode of Through Endurance We Conquer! In this episode, I’m sharing the deeply personal story of how I turned to running during one of the hardest times of my life—after losing my closest friend. What started as a desperate attempt to cope with grief became the foundation for a journey that changed everything.

We’ll talk about the power of small, consistent actions, how running helped me heal, and how pushing through one tough run became a turning point in my life. Whether you’re new to running, coming back after a break, or just looking for inspiration, this episode is for you.

At the end, I’ll give you a simple challenge to help you take that first step—because big changes start small.

🎧 Listen now to hear my story and start your own journey!

Resources & Connect:
💡 Download my free Couch to 5K Running Guide: MeloRunning.com
📩 Email me: [email protected]
📲 Follow me on Instagram: @ThroughEnduranceWeConquer

📩 For coaching inquiries, email me at [email protected]
📲 Connect on Instagram: @ThroughEnduranceWeConquer
📖 Download my free Couch to 5K Running Guide at MeloRunning.com

🎧 Tune in and remember: It’s through endurance that we conquer!

Welcome to "Through Endurance We Conquer!" I'm your host Ashley Melo. I'm an RRCA certified running coach and UESCA certified ultra running coach. Running has helped me manage my mental health and I created this podcast to help you do the same! 

New episodes will be available every Friday with our first episode dropping on 1/31! If you'd like to get in touch with me you can reach out on Instagram @ThroughEnduranceWeConquer or email me at [email protected]

📩 For coaching inquiries, email me at [email protected]
📲 Connect on Instagram: @ThroughEnduranceWeConquer
📖 Download my free Couch to 5K Running Guide at MeloRunning.com

🎧 Tune in and remember: It’s through endurance that we conquer!