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In episode 359 of the Real Life Runners podcast, we discuss the importance of including three types of runs in your training regimen to avoid injury, increase motivation, and achieve your running goals: easy runs (L2), tempo runs (L5), and hard intervals (L8). We explain the physiological and mental benefits of each run type, emphasizing the necessity of variation for progress and enjoyment.

Easy runs build aerobic capacity and teach your body to efficiently use oxygen and fat for fuel. Tempo runs improve your lactate threshold and mental toughness, while hard intervals enhance anaerobic capacity and muscle recruitment. We underscore the critical balance between running volume and intensity, and offer strategies for integrating these runs into a balanced training plan.

We also touch on common misconceptions and hurdles runners face in adjusting their training habits, providing encouragement to those seeking to optimize their running through this structured approach.

01:43 Breaking Down the Myths: Why Variety in Running Matters

02:41 The Mental and Physical Barriers to Diverse Training

07:52 Easy Runs Explained: Building a Strong Aerobic Base

24:40 Understanding Tempo Runs: The Key to Progress

30:15 The Science Behind Lactate Threshold and Its Benefits

32:23 Mental Toughness and Tempo Runs

37:49 Introducing High-Intensity Interval Training (HIIT)

45:32 Anaerobic Capacity: Boosting Speed and Power

49:43 Planning Your Training: Volume, Intensity, and Recovery

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

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In this week's episode, we debunk some common misconceptions about stretching for runners. Drawing on my experience as a physical therapist, we discuss how many runners wrongly blame pain and injuries on inadequate stretching. We focus on correcting the top three stretching mistakes: not stretching at all, stretching too much, and stretching incorrectly. We stress the importance of dynamic mobility work over static stretching, offering practical tips to enhance performance, prevent injury, and maintain mobility. I advise on dynamic pre-run stretching and highlight the benefits of dynamic stretching post-run.

02:18 Diving Deep into Stretching: Myths, Mistakes, and Methods

06:05 Understanding Flexibility vs. Mobility: A Key Distinction

10:22 The Role of Stretching in Running and Daily Life

15:49 Starting Your Stretching Routine: Tips and Techniques

21:44 Dynamic vs. Static Stretching: What You Need to Know

22:26 Understanding Your Body's Needs for Stretching

23:51 The Dangers of Overstretching: A Deep Dive

27:58 Addressing Weakness and Misalignment Through Proper Stretching

33:44 Dynamic Stretching vs. Static Stretching: Best Practices

39:29 Maximizing Post-Workout Recovery: Stretching Do's and Don'ts

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

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In this podcast episode, Megan Blacksmith, co-founder of Zesty, shares her transformative journey from extreme running and health complications to discovering the power of Neuro-Linguistic Programming (NLP). Megan discusses the idea that 'success leaves clues' and how to overcome limiting beliefs and patterns in both life and running. She details her personal experiences with postpartum anxiety and depression, triggered by extreme marathon training, and how it led her to explore holistic health, functional medicine, and ultimately NLP. Megan emphasizes the importance of language in uncovering one's model of the world and strategies for achieving one's goals. The podcast highlights how NLP can aid not just in improving running performance but in various aspects of life by uncovering and reprogramming deep-seated beliefs. Additionally, Megan mentions the upcoming habit training event in Dallas, inviting listeners to join and discover how NLP can transform their lives and leadership skills.

Megan Blacksmith is a holistic health coach, Functional Diagnostic Nutrition Practitioner, speaker, NLP Trainer and mindset ninja. She is the co-founder of Zesty and the Becoming Zesty podcast. She trains coaches, practitioners and leaders with the tools for faster (inner) transformation without fighting themselves along the way through Functional NLP, a combination of the principles of NLP, functional medicine and compassionate coaching.

If you want to connect with her, you can find her at the links below!

Habit Transformation Accelerator August 20-21 in Dallas, TX

Website: https://becomingzesty.com/

Instagram: https://www.instagram.com/becomingzesty/

02:12 Megan's Marathon Journey: From Challenge to Change

07:45 The Impact of Running on Health: A Personal Story

13:20 Discovering Holistic Health and Functional Medicine

16:46 Unlocking Potential with NLP: Tools for Transformation

21:49 The Runner's Mindset: Overcoming Subconscious Barriers

25:00 Empowering Change: The Role of NLP in Personal Growth

34:07 Transformative Experiences Through NLP Training

35:45 Personal Stories of Growth and Realization

40:45 Understanding and Applying NLP Beyond Running

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

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The episode delves into three primary motivations for running: to challenge oneself, improve health, and for the sheer joy of it, emphasizing how these reasons can evolve over time.

Running serves as a medium to connect with something greater, be it through personal achievement, community, or a deeper sense of gratitude and purpose. Throughout, personal anecdotes and practical advice are shared to encourage listeners to reflect on their own running journeys and embrace the diverse benefits running offers beyond physical fitness.

00:32 5ks and Fruit Snacks

04:06 Finding Joy and Purpose in Running

08:09 Challenging Yourself Through Running

12:28 Getting Specific with Our Health Goals

24:42 The Power of Lifestyle Changes for Long-Term Health

29:03 Understanding Fun in Running: Levels of Enjoyment

41:40 Running as a Gift: Gratitude and Connection

45:41 Expressing Your Potential Through Running

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

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We explore the multifaceted nature of stiffness in runners. We discuss how stiffness can be both beneficial and detrimental, affecting efficiency, energy transfer, and overall performance. Our perspective emphasizes the importance of understanding the difference between 'good' and 'bad' stiffness, and we offer insights into managing stiffness effectively. Through strategies like resistance training, eccentric contractions, and plyometrics, we aim to empower runners with the knowledge to optimize their performance while mitigating negative effects.

02:56 Good Stiffness vs. Bad Stiffness: An In-Depth Look

08:24 The Causes of Joint Stiffness and How to Combat It

28:10 The Role of Strength Training in Enhancing Mobility

29:01 Functional Strength Training: Beyond the Machines

31:06 When Stiffness is Actually Beneficial: A Deep Dive into Tendons

39:58 Strategies for Improving Tendon Stiffness

47:29 Plyometric Training: The Final Piece of the Puzzle

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

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Why do 80% of runners get injured? If you are one of the unfortunate many, you know how frustrating and painful running injuries can be. That's why we are diving into the 5 main causes of running injuries in this week's episode to help you avoid some of the common mistakes that sidelines so many runners.

01:28 Exploring the High Injury Rate Among Runners

02:02 Running Injuries vs. Soreness

07:03 Training Mistakes: The Law of the Toos

20:53 The Role of Weakness in Running Injuries

24:44 The Power of Strength Training for Runners and The Effectiveness of Single Leg Exercises

31:03 The Importance of Proper Fueling for Runners

40:07 The Critical Role of Recovery: Sleep and Nutrition

45:08 Life Stress and Its Impact on Running Injuries

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

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In episode 353, we dive into the significance of leveraging training cycles to boost both running performance and overall health. We explain what training cycles are and why they're crucial, and we guide you on how to make the most of them for ongoing enhancement.

We discuss common pitfalls that runners encounter, such as inconsistency and a lack of variety in training during non-race periods, and offer practical strategies to overcome these hurdles.

We cover various types of training cycles, including strength building, mileage building, and race preparation, outlining the advantages of each and how they contribute to achieving your running goals.

Additionally, we introduce the concept of cycle stacking, emphasizing the importance of planning multiple cycles strategically to attain greater success over time. Our goal with this episode is to empower you with the knowledge and tools needed to break free from the cycle of progress and regression in your running journey, fostering continuous growth in your capabilities.

01:39 Breaking the Cycle of Inconsistency: Why Variety Matters in Training

02:23 The Pitfalls of a Monotonous Routine: How It Leads to Decline

05:36 Beyond Races: The Versatility of Training Cycles for All Runners

11:10 The Art of Progressive Overload: Building Strength and Speed

20:53 Navigating Mileage Building and Strength Training

24:37 The Importance of Listening to Your Body

27:27 Maintaining Speed and Strength During Mileage Building

30:32 The Role of Mobility and Drill Work

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

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Exploring the Impact of Technology on Running Performance

Today we discuss the double-edged sword of technology in running. We delve into how various devices, like GPS watches, heart rate monitors, and sleep trackers, can both aid and complicate runners' training routines. We emphasize the importance of listening to one's body over strictly adhering to data and discuss the potential stress and disconnection that overreliance on technology can cause. The episode also covers the concept of cumulative fatigue, the benefits of adding a little extra to one's run, and encourages runners to find a balance between using technology wisely and staying in tune with their body's signals.

02:01 The Heart of Today's Episode: Technology in Running

03:54 The Pros and Cons of Running Tech: A Deep Dive

13:52 Heart Rate Training: Accuracy and Alternatives

21:25 The Art of Pacing Without Technology

23:16 The Impact of External Devices on Training

24:14 Navigating the World of Health and Fitness Tech

27:59 Understanding Your Body Beyond the Numbers

35:26 Finding Balance: Using Technology Wisely in Training

40:49 The Simplicity of Health: Beyond Gadgets and Numbers

43:10 Trusting Yourself Over Technology

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.