Summer running can be challenging for every runner. Rising temperatures, humidity, sensory overload, and motivation struggles can make training feel harder than ever. In this episode we share a practical summer running survival guide designed to help both ADHD and non-ADHD runners adapt, stay consistent, and thrive during the hottest months of the year.

Learn essential hot weather running tips, including top cooling gear recommendations to have in your Summer Running Survival Kit, hydration strategies for runners, and simple ways to stay comfortable when the heat is relentless. We also discuss how to adjust your pace, manage your effort, and train smarter by focusing on perceived exertion rather than chasing speed when conditions are tough.

Whether you're dealing with ADHD-related sensory challenges, struggling to stay motivated, or simply looking for ways to improve your summer training, this episode provides actionable strategies to help you build resilience, maintain healthy running habits, and continue making progress all season long.

Chapters:

0:00 - Introduction to the Conversation

1:09 - Summer Survival Guide for ADHD and Non-ADHD Runners

6:10 - Pacing in the Heat

7:59 - Hydration Strategies

19:05 - Top 10 Cool Tools for Hot Runs

32:32 - Community Tips

36:57 - Morning vs. Evening Running

42:32 - Adapting Without Quitting

47:50 - Songs That Run Us: Summer Edition

53:15 - Closing

Wired To Run:

IG: @wiredtorunpod

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Spotify Public Playlist: Wired To Run Podcast’s - Songs That Run Us Playlist

If you’re enjoying Wired To Run, leaving us a quick rating or review is one of the best ways to support the podcast and help more runners find the show. We’d also love for you to come hang out with us on Instagram: @wiredtorunpod and Facebook: Wired To Run Podcast where we keep the conversation going beyond the episode. Thanks for being part of this community and running with us. 

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send us a message at [email protected]. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together.  Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

In the Season 2 premiere of Wired To Run, Coach Tom Stokes of Stoked Metabolic Coaching opens up about his transformative journey from a self-described unconfident kid to a passionate and transformative coach dedicated to his clients' well-being. This episode offers a deep dive into understanding ADHD in athletes and dispelling myths about their motivation. Coach Tom's message is clear: starting over is a natural part of growth, and shame should never hold you back. Discover how to build sustainable habits, where consistency triumphs over intensity, and explore the vital role of nutrition, dopamine regulation, and community support. Plus, join Coach Tom in Wired To Run’s signature series, ”Songs That Run Us" to uncover the anthem that fuels his fitness journey and the type of workouts it inspires.

Chapters:

00:00 - Introduction to Coach Tom Stokes

02:02 - The Heart of Coaching: More Than Just Fitness

03:31 - Tom's Journey: From Struggles to Coaching Success

10:08 - Understanding ADHD in Athletes

22:10 - Overcoming Shame and Starting Over

26:52 - Meeting Clients Where They Are

29:13 - The Role of a Good Coach

32:49 - Generational Impact of Fitness

35:12 - Consistency and Overcoming Inner Voices

39:26 - The Transformation Challenge

46:28 - Nutrition and Dopamine Regulation

53:36 - The Power of Awareness in Nutrition

54:11 - Shifting Dopamine Rewards

55:00 - The Myth of Perfection in Fitness

56:37 - Sustainable Fitness: Consistency Over Intensity

57:36 - The Importance of Community and Support

59:08 - Creating Motivation Through Discipline

01:01:45 - Finding Wins in the Journey

01:02:41 - Balancing Novelty and Consistency in Training

01:06:22 - The Role of Community in Fitness

01:09:44 - Navigating Burnout and Hyperfocus

01:12:14 - The All-or-Nothing Mentality

01:15:56 - Recharging: The Importance of Self-Care

01:17:35 - Setting Goals and Aspirations

01:20:01 - Training and Nutrition Strategies

01:25:00 - Coaching and Community Support

01:29:52 - Music That Motivates

01:42:59 - Closing Thoughts and Reflections

Episode Links:

Guest Information:

Website: https://stokes.fit/

Stoked Metabolic Coaching 6-Week Transformation Challenge: Stokes.fit/stokedforsummer

Instagram: @themusclemouse

Instagram: @thetutuguys

Youtube: Stoked Metabolic Coaching

Wired To Run:

IG: @wiredtorunpod

FB: Wired To Run Podcast

Youtube: Wired To Run Podcast

Spotify Public Playlist: Wired To Run Podcast’s - Songs That Run Us Playlist

If you’re enjoying Wired To Run, leaving us a quick rating or review is one of the best ways to support the podcast and help more runners find the show. We’d also love for you to come hang out with us on Instagram: @wiredtorunpod and Facebook: Wired To Run Podcast where we keep the conversation going beyond the episode. Thanks for being part of this community and running with us. 

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send us a message at [email protected]. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together.  Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

In this season one finale, Laura and her guest co-host delve into the intricate relationship between motherhood, mental health, ADHD, and athletic pursuits. They emphasize the critical importance of practicing self-care without guilt, highlighting how it serves as a foundation for mental health and resilience. Through heartfelt discussions, they share inspiring stories of overcoming trauma and adversity, illustrating how running and athletic goals can be powerful tools for healing and personal growth. The hosts also explore strategies for setting and achieving personal goals, breaking free from societal expectations, and fostering a supportive environment for both parents, caregivers and children.

Chapters

00:00  Season One Reflection and Community Building

03:11  Motherhood, Goals, and Self-Care

12:47  Identity Beyond Motherhood

20:41  The Guilt of Personal Goals

27:12  Mental Health and the Oxygen Mask

33:34  Balancing Family Needs and Personal Aspirations

41:21  Balancing Commitments and Guilt

44:04  Setting an Example for the Next Generation

46:12  Facing Health Challenges with Resilience

49:50  Reframing Training as Restoration

52:36  Understanding the Needs of Special Needs Parents

55:06  The Impact of Parental Involvement on Children

1:00:55  Empowering Moms to Pursue Their Goals

1:01:53  The Importance of Self-Care for Caregivers

1:02:50  Decoding the Soundtrack of Resilience

If you’re enjoying Wired To Run, leaving us a quick rating or review is one of the best ways to support the podcast and help more runners find the show. We’d also love for you to come hang out with us on Instagram: @wiredtorunpod and Facebook: Wired To Run Podcast where we keep the conversation going beyond the episode. Thanks for being part of this community and running with us. 

Have a song that runs you? Send it our way on Instagram, Facebook, or email, and we may feature it on the show during our new series, “Songs That Run Us”

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send us a message at [email protected]. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together.  Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

In this episode of Wired to Run, Will and Laura delve into the emotional and psychological aspects of running, exploring the comparisons we make and the expectations we set for our running journeys. They discuss the healing power of running, the impact of life changes on our goals, and the importance of finding joy in the process. The conversation emphasizes the need to adapt our expectations and embrace our unique journeys as runners, while also addressing the dangers of chasing an idealized version of ourselves. They discuss the challenges of comparing oneself to past performances and the mental health implications of such comparisons. The dialogue explores the idea of looking ahead, redefining success in running, and the significance of community and support.

Chapters

1:15 This Week's Topic

2:50 Q&A: Who Did You Think Running Would Make You?

5:43 Goals, Confidence & Discipline

8:29 Running as Healing

13:26 When Progress Is Slower Than Expected

16:08 The Fantasy Runner

21:38 Marathon Training & Body Image

29:21 When Life Gets in the Way

36:53 Chasing the Ghost

43:51 The Danger of Chasing the Ghost

48:19 How to Make the Shift

53:18 Redefining Success

57:42 The Runner You Never Saw Coming

64:20 The Runner Who Kept Going

If you’re enjoying Wired To Run, leaving us a quick rating or review is one of the best ways to support the podcast and help more runners find the show. We’d also love for you to come hang out with us on Instagram: @wiredtorunpod and Facebook: Wired To Run Podcast where we keep the conversation going beyond the episode. Thanks for being part of this community and running with us. 

Have a song that runs you? Send it our way on Instagram, Facebook, or email, and we may feature it on the show during our new series, “Songs That Run Us”

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send us a message at [email protected]. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together.  Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

Join us as Heather shares her inspiring journey of transforming challenges into triumphs from her military service and a unique health condition to conquering ultra distances as a push rim wheelchair racing athlete at iconic races like the Donna 110 and Dopey Challenge. As an ADHD athlete, Heather also reveals how she balances focus and energy, offering insights on race accessibility, race day etiquette, the power of community, mental grit and perseverance.

Chapters

00:00 The Journey of Resilience in Running

03:06 From Air Force to Adaptive Athlete

05:49 Transitioning to Wheelchair Racing

08:55 Challenges and Triumphs in Racing

11:47 The Importance of Community and Support

15:05 Navigating Race Etiquette and Safety

18:08 Advocacy and Inclusivity in Racing

21:00 Experiences in Ultra Racing

24:03 The Role of Costumes in Racing

26:56 Memorable Moments in Disney Races

47:08 Running My Own Race

49:25 ADHD and Racing Life

53:38 The Role of Coaching and Support

54:55 Navigating ADHD and Sports

01:01:00 Understanding ADHD in Athletes

01:02:30 Finding Your Tribe

01:04:34 Favorite Races and Experiences

01:07:22 Upcoming Goals and Challenges

01:10:23 Songs That Run Us

01:32:41 Closing Thoughts and Reflections

If you’re enjoying Wired To Run, leaving us a quick rating or review is one of the best ways to support the podcast and help more runners find the show. We’d also love for you to come hang out with us on Instagram: @wiredtorunpod and Facebook: Wired To Run Podcast where we keep the conversation going beyond the episode. Thanks for being part of this community and running with us. 

Have a song that runs you? Send it our way on Instagram, Facebook, or email, and we may feature it on the show during our new series, “Songs That Run Us”

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send us a message at [email protected]. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together.  Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

Unlock the transformative power of music in your running journey with our latest episode, ‘Songs That Run Us: Why the Songs We Run To End Up Running Us’. Explore the profound impact of music on runners, especially how certain songs influence mood and emotional connection during runs. Delve into the dimensions and dynamics behind why music can transform a run from routine to an immersive experience. We’ll discuss how music is deeply intertwined in memories, enhances motivation and emotional regulation for many athletes, not just ADHD runners, and learn why certain songs become your personal anthems. Whether you're seeking motivation, emotional support, or a mental boost, this episode reveals how the right tunes can redefine your run.

Chapters

00:00 The Power of Music in Running

03:00 Emotional Temperature of a Run

05:18 What Makes a Song a Running Song?

07:32 Personal Connections to Music

10:51 Music as a Motivational Tool

13:27 The Science Behind Music and Running

15:50 Rhythm and Perceived Effort

16:55 Music and Mental Engagement

17:48 Songs as Emotional Anchors

20:25 The Anticipation of Music

22:46 Musical Stimulation and ADHD

23:19 Musical Stimulation and Anticipation

28:33 The Emotional Connection to Running Music

38:17 Music as a Structure for ADHD Runners

43:48 Songs That Run Us: Categories and Personal Connections

53:55 Cracking the Code: Analyzing a Song's Impact

If you’re enjoying Wired To Run, leaving us a quick rating or review is one of the best ways to support the podcast and help more runners find the show. We’d also love for you to come hang out with us on Instagram: @wiredtorunpod and Facebook: Wired To Run Podcast where we keep the conversation going beyond the episode. Thanks for being part of this community and running with us. 

Have a song that runs you? Send it our way on Instagram, Facebook, or email, and we may feature it on the show during our new series, “Songs That Run Us”

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send us a message at [email protected]. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together.  Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

Join us for an insightful roundtable discussion on navigating some of the challenges of Disney Marathon Weekend registration. Featuring guests Troy, Amy, and Stephanie, this episode delves into the emotional and strategic aspects discovering how factors like FOMO, social media pressure, and evolving registration changes have impacted both these ADHD and non-ADHD runners.

Chapters

00:00 Introduction to Run Disney Experiences

06:24 Personal Journeys into Run Disney

13:23 The Dopey Challenge and Its Allure

17:42 Changes in Registration Process

24:36 Discussion on Loyalty and Priority Registration

30:03 The Community of Run Disney

31:15 FOMO and Its Impact on Runners

33:46 Emotional Reactions to Missing Races

35:11 The Registration Game

37:44 The Pressure of Registration

40:14 The Dopey Challenge Explained

42:07 Commitment and Accountability in Running

44:30 Social Media Influence on Running Decisions

48:44 Strategies for Race Registration Decisions

51:01 Managing Expectations and Mental Health

52:59 Community Support and Alternatives

59:44 Finding Your Why and Backup Plans

01:02:38 Final Thoughts and Reflections

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send me a message at [email protected]. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together.  Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

Will and Laura open the episode with a tribute to running legend Jeff Galloway and the lasting influence he had on everyday runners especially in the runDisney community before diving into the main topic: Rejection Sensitive Dysphoria (RSD) in ADHD runners. They unpack how RSD can show up in training, racing, Strava & social media comparisons, and pace expectations and discuss tools to help runners manage emotional triggers, quiet the inner critic, and keep moving forward.

Chapters

00:00 Princess Half Marathon Weekend Recap

01:00 Tribute to Jeff Galloway

07:29 The Impact of Jeff Galloway's Philosophy

11:03 Understanding Rejection-Sensitive Dysphoria (RSD)

22:54 The Science Behind RSD and Emotional Regulation

33:31 Understanding Running Metrics and Self-Comparison

40:42 The Emotional Impact of Running and Social Media

45:21 Reframing Rejection Sensitivity Dysphoria (RSD) in Running

53:36 Data vs. Identity: The Mindset Shift for Runners

58:34 Crafting Your Personal Narrative as a Runner

Takeaways

• Jeff Galloway's influence on accessible running and community building
• Understanding rejection-sensitive dysphoria (RSD) and its impact on runners
• Practical strategies for managing emotional responses and setbacks in running
• The importance of self-validation, compassion, and evidence-based mindset shifts
• Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff, PH.D.
  • Three Components of Self-Compassion - Kristin Neff PH.D.
• Overcoming Avoidance Workbook by Daniel F. Gros, PHD

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send me a message at [email protected]. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together.  Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

Be sure to check out our Instagram and Facebook pages:

Instagram: @wiredtorunpod

Facebook: Wired To Run Podcast

In this episode, Will and Laura explore the emotional crash that often follows completing a race. They discuss why this can happen, how it affects a runner's identity and motivation, and offers practical strategies to reset mindset without shame. Gain insights into the strategic plans and methods they have used to handle the emotional rollercoaster of running with self-compassion, transforming post-race blues into opportunities for growth and renewed connection within the running journey.

Chapters

00:00  The Post-Race High and Its Aftermath

05:10  Understanding the Dopamine Crash

14:51  Identity and Motivation After Achievement

22:31  Rebuilding Rhythm: The Reset Miles

39:47  Finding Your North Star

Takeaways

• The post-race high can lead to a significant emotional drop.
• ADHD runners may experience a unique dopamine crash after races.
• Identity can be closely tied to training and racing, leading to confusion post-race.
• It's normal to feel low after achieving a significant goal.
• The reset miles concept helps in rebuilding a running routine.
• Cues can be more effective than motivation for getting back into running.
• Recovery is a crucial part of training, not something to earn.
• Feeling low after a race doesn't negate the achievement.
• Building a supportive environment can aid in recovery.
• Finding a North Star can provide direction without pressure.

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send me a message at [email protected]. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together.  Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

In this episode, Will and Laura explore the emotional crash that often follows completing a race. They discuss why this can happen, how it affects a runner's identity and motivation, and offers practical strategies to reset mindset without shame. Gain insights into the strategic plans and methods they have used to handle the emotional rollercoaster of running with self-compassion, transforming post-race blues into opportunities for growth and renewed connection within the running journey.

Chapters:

00:56 - Introduction to Post-Race Blues
01:23 - Listener Support and Marathon Insights
03:35 - Personal Updates and Recovery
04:42 - The Science Behind Motivation Collapse
09:35 - Identity and Grief in Running
11:45 - The Shame Spiral and Recovery
14:36 - Introducing the 'Reset Miles' Framework
28:10 - Building Cues and Routines
23:58 - Handling Burnout and Recovery
43:13 - Conclusion and Encouragement

Takeaways:

1. Post-race blues are a common emotional response due to a dopamine crash.
2. Completing a race can impact a runner's identity, leading to feelings of grief.
3. The shame spiral can worsen recovery, but it can be managed with the right strategies.
4. The 'Reset Miles' framework offers a practical approach to rebuilding rhythm.
5. Cues, routines, and environment play a crucial role in easing back into running.
6. Recognizing burnout signals is essential for effective recovery.
7. Rest and recovery are vital, especially for ADHD brains.
8. Consistency and small, consistent efforts help in building a running identity.
9. Elite athletes also experience setbacks, normalizing the experience for all runners.
10. Resets are opportunities to renew your relationship with running, not setbacks.

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send us a message at [email protected]. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together.  Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!