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155: The Key To Running Faster and Avoiding Injury

effort levels Aug 27, 2020

You want to run faster, so you practice running faster. 

You want to run faster, so you push every run just that little bit extra. 

You want to run faster, so you live by the motto “no pain, no gain.” 

You want to run faster, but now you are exhausted, sick, burnt out, or injured. 

When you are ready to start back up and bring more joy to your running, consider that most improvement coming during the easy days.  If you do not have easy days, when do you plan on improving? 

 

Highlights of the Episode

Background to running - where did you start?  

What experiences have shaped your beliefs about what running should be? 

Coming from other sports

Pushing harder is always better

Coming to lose weight

The trap of the comparison mindset

Why do you keep running?  What do you want to get out of it?

Most runners we know are looking to be able to run longer or faster regardless of why

Conveniently, the answer to both...

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154: How to Handle Changes to the Plan

plans and goals Aug 20, 2020

It’s August, and that means back to school for us, as well as any of the teachers and parents we have listening.  In previous years, this would mean printing out the supply list and heading to the store to track down folders and pencil cases.  It would mean a return to early mornings and greater structure and routine to the day.  This year, it means less control and greater uncertainty.  While the kids will be learning reading, writing, and arithmetic, we are all discovering more about ourselves during this time of change.

In running, it means that races suddenly disappear from the calendar.  What do we do and how do we stay motivated and focused when things are constantly changing and up in the air?

Highlights of the Episode

All plans are fluid and subject to change

The only thing to be certain of is that any plan will need adjustment

Do not be so rigid in your training, or any aspect of your life, that you overly neglect the others

Plans and goals...

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153: Get Rid of Running Pain for Good

running injuries Aug 13, 2020

Runners like to run and when they cannot run the way they want, they are not their best.  Injuries can often stand in the way of a runner reaching his potential.  Unfortunately, many runners deal with injuries by pretending they don’t exist or treating symptoms.  We take a break from running, but when we ramp back in mileage or speed, the pain comes back.  How can we get better without consistency?  What do we do when the only consistency in our running is the injury that keeps flaring up?

 

Highlights of the Episode

 

Kevin’s injury story - Overtraining and under recovering

Angie’s savior story - Lucky for Kevin, Angie was getting her doctorate in physical therapy and helped him fix his problem for real

What was the magic that took a limited runner from knee pain to healthy running

Don’t just treat the injury - EAT the injury

Evaluate, Assess, and Treat

The magic in the diagnosis came from questions and knowledgeable...

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152: How to Safely Return To Running After A Break

plans and goals Aug 06, 2020

Breaks in training consistency can happen for so many reasons.  You can get sick, go on vacation, get busy at work, need extended recovery after a race, or find yourself injured.  The key to long term improvement is not that you cannot ever take a break, it’s how to come back successfully.  The road back to running will not be identical for everyone, but there are some safer guidelines to follow.  

Highlights of the Episode

 

Running is not a perfectly smooth path 

If you have taken a step back from running for whatever reason, you need a plan to comeback

The comeback is physical and mental

If you missed a couple days because you “didn’t have time”

If you missed a week without an injury

Missed a week because of injury

Missed a few weeks with illness

You had a big race and oops a month has gone by and you ran 2-3 times

Stay focused on establishing good routines as you build back up

 

 

 

Hope you enjoy it!!...

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151: How To Prioritize Your Running

mindset and motivation Jul 30, 2020

Deep down we have a set of values, actually a very small number of them, that define who we are.  When we face choices in our life, we rely on those values to help choose the path to follow.  On this episode, we cover the importance of discovering your core values, the exhaustion of faking our values, what to do when both sides of a choice seem to align with our values, and of course how this plays out in our world of running.  

Highlights of the Episode

What are values and why are they important? 

What happens when values are not clear?

What does it mean to be a runner?

Why do you do this day after day?

What happens when running goals are not clear?

What about choices that have two good options, or no good options?

What is the best thing I can do to step toward my running goal?

Why this matters in running and life

The obstacle to greatness is boredom

Values are also a beacon that show where to go next

 

Hope you enjoy it!! Let us know if you have any...

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150: Best of RLR - Running in the Heat

Uncategorized Jul 23, 2020

It's our first "Best of" archive episode.  This one definitely warrants a re-listen.  So many good nuggets of information here.  We will be back next week with a new episode, but until then, stay safe out there, friends!

Summer is here!  It’s important to be aware that heat and humidity can change running in many different ways.  Down here in Florida, we understand the importance of dealing with heat and humidity, but this is important no matter where you live.

Let's review of what happens to body temperature when we exercise: 

  • Body temperature goes up so the body sweats to try to cool it body temp down
  • Body cools down as the sweat evaporates from our skin
  • Body also sends more blood to the skin to cool us down, but during exercise the blood is also being sent to our working muscles - this can lead to overheating
  • Body can divert more blood to skin, but then not as much going to muscles, so muscles have to work harder to produce the same effort

...

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149: Running Is Not A Solo Sport

Uncategorized Jul 16, 2020

 

There is an often repeated saying:  “If you want to go fast, go alone.  If you want to go far, go together.”  In the world of running, the ability to go fast and far are often goals simultaneously chased.  After some amazing track meets over the weekend, it seems like a good time to reflect on the ability to work together to achieve tasks that may be viewed as impossible or crazy when working solo. 

Highlights: 

The misnomer of being self-made

The influence of family - for good or for bad

The influence of friends and social circles

The Influence of your education

What to do if you struggle with motivation or inconsistency

Finding the right group to support you on your journey

Resources:

Click here to request to be added to our private Facebook tribe!

12 Common Running Mistakes - free audio training and ebook!

Interested in our coaching program?  Click here to learn more about our coaching program and fill our our...

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148: When Is The Right Time to Jump In? (I Am Not Throwing Away My Shot!)

Uncategorized Jul 09, 2020

 

Is it better to jump into a new situation without full preparation and see what happens or to keep learning, practicing, and mastering your craft before testing it out.  What if you take your shot and miss?  What if you wait and miss your opportunity.  Practice, or put yourself out there?  When is it time to take your shot?

And yes, you guessed it.  This episode was partly inspired by Hamilton.  If you haven't seen it yet, go do it now!

Resources:

1 Million Miles for Justice Virtual Run/Walk 

Click here to request to be added to our private Facebook tribe!

12 Common Running Mistakes - free audio training and ebook!

Interested in our coaching program?  Click here to learn more about our coaching program and fill our our coaching application.

Our Favorite Products to Make Healthy Living Easier 

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for...

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147: Does Goodness Lead to Greatness or Prevent It?

Uncategorized Jul 02, 2020

 

There are a couple of differing schools of thought floating through the world of self improvement.  Doing good enough consistently will add up to monumental and drastic changes.  Alternatively, we should not be satisfied with being good enough and should be striving for greatness.  So which is it.  Does consistently good create great, or does a sense of satisfaction with being good prevent you from being great?

Resources:

Sign up for our 4 mile Virtual Run here

1 Million Miles for Justice Virtual Run/Walk 

Click here to request to be added to our private Facebook tribe!

12 Common Running Mistakes - free audio training and ebook!

Interested in our coaching program?  Click here to learn more about our coaching program and fill our our coaching application.

Our Favorite Products to Make Healthy Living Easier 

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for...

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146: Change is Necessary for Success (in Running and Life)

Uncategorized Jun 25, 2020

 

They say that insanity is repeating the same action and expecting different results. However, change is incredibly hard, so we seek excuses and hold tightly to our self-imposed limits.  We do things the way we always have and hope that if we keep going for long enough the outcome will be different.  How big is your potential once you open your eyes to a world outside of your comforting habits?

Resources:

1 Million Miles for Justice Virtual Run/Walk

 

Sign up for our Real Life Runners Training Academy and use the code PODCAST for 30% off the membership price - only good until June 28!

Click here to request to be added to our private Facebook tribe!

12 Common Running Mistakes - free audio training and ebook!

Interested in our coaching program?  Click here to learn more about our coaching program and fill our our coaching application.

Our Favorite Products to Make Healthy Living Easier 

Hope you enjoy it!! Let us know if you have any...

Continue Reading...
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