In case you hadn't heard, Kevin and Angie are high school cross country coaches.  Kevin has been coaching for over 10 years, and Angie joined the team a few years ago.  We just got back from the state championship last weekend, so we wanted to think about what lessons we have learned over the course of the season and figure out ways to improve next year.  

Anytime we train, we should always take time to evaluate how it is going, what we have been doing, and how we can improve.  We need to do that in running and in life, so we think this will be a helpful episode for anyone out there, not just people involved in cross country.

There are some really great connections between being a part of the cross country team and how that applies to us as people, parents, spouses, and runners.

In this episode, we will talk about: 

• How each kid is different and why figuring out how to coach each runner individually and as part of the team is very important
• How...

What is effort-based running and what are the pros and cons?  We break it down for you in this episode.  There is definitely a good time and place for effort-based training and times when pace-driven training is more appropriate.  

In this episode you will learn: 

• What is effort-based running?
• The different levels of effort-based running
• What level most of your training should be in
• The purpose of each level and what training adaptations that creates
• The difference between aerobic and anaerobic training
• The different fuel sources that our bodies use during training 
• How intensity level affects the fuel sources that our bodies use
• The difference between effort-based and heart rate zone training
• The right and wrong times to use effort-based training vs pace-driven training
• And lots more!

Resources:

• Heart rate maximum calculations and information
• HR max calculator
• 80/20 Running by Matt Fitzgerald
   

Thanks for Listening!!

To share your...

What is clean eating?  It's definitely a buzz word now and has become much more mainstream, but what exactly is it?

In this episode, we walk you through what clean eating is and why it is so important.  We tell you why we got into this whole thing, and share a little of our personal story as parents and as a person with ulcerative colitis.  Kevin will share what changing his diet has helped him to accomplish in regards to this diagnosis and his health.

Most importantly, we give you 4 early steps to take to start on your clean eating journey today.  

Resources:

• Eat Real Food, Is it Really That Simple?
• The Real Food Grocery Guide

Thanks for Listening!!

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Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

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Right click here...

We all want to feel better while we run, and running does not have to be a chore!  Today, we discuss three things that you can start focusing on today to make your running feel better and be more efficient!  

What are these three magic things, you wonder?  Listen to this one to find out.  As always, we give you actionable steps to take to make a few adjustments, as well as the research and experience behind these recommendations.  

Resources: 

• The Cadence Debate
• Running 180 playlists
• Spotify
• Want to check a certain song? Tap along with the beat here and find out the beats per minute

Thanks for Listening!!

To share your thoughts:

Share this show on Facebook or Instagram and leave your comments below the image for that episode.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, or Google Play

Right click here to download this episode directly...

Some of the most common questions that we get asked are about running shoes.  What kind of shoes do we wear?  What kind of shoes should I wear?  My friend likes this type of running shoe; would that be good for me?  I was told I have flat feet, so what kind of running shoe should I buy?

In this episode, we talk about the different kinds of running shoes, how to figure out what type of shoe to wear, and some of our other recommendations regarding shoes, orthotics, and running footwear.  

Running shoes can be categorized into neutral, stability, minimalist, racing flats, trail shoes, ultra cushioning shoes, and motion control.  What's the difference between them and which one is right for you?  By the end of the episode today, you should hopefully know the answer to that question!

Resources mentioned in this episode: 

• Shoekicker.com
• Join our all new members-only area for access to our quick guide to help you determine if you...

For the next series of episodes, we will be discussing Matt Fitzgerald's new book, How Bad Do You Want It?

Spoiler alert:  We loved it.  Matt breaks down a very important topic in sports psychology: how our brain mind can either improve or inhibit our running and athletic performance.  

Until about the 1990s, sports performance research was limited to the physical domain.  In other words, what physiological factors could be affected in order to improve our performance as athletes.  Things such as VO2max, lactic acid threshold, heart rate training, glycogen storage and usage, and other "measurable" factors were what all of the research and training focused on.  

However, in the 1990s, a new model of performance enhancement came into play: the psychobiological model.  This model explores the connection between the brain and the body and how our thoughts can either improve our performance or hold us back.  

And as always, we...

In this episode, we continue to tell you a little bit more about who we are and how we got to where we are today.  We both have very different stories and running journeys and are very different runners, but we also have a lot in common.  We both have a love for running (which was not always the case!) that is constantly challenging us to be better versions of ourselves.  

Angie started out like a lot of runners, and started running just to lose weight and get in shape.  She actually used to hate running.  Her journey has looked completely different from Kevin's, and she talks about all of the challenges she has faced along the way as well, and how they have formed her into a much different runner than Kevin.

Through it all, even though we have very different journeys, very different goals, and very different outcomes, we talk about what running has meant to us, how it has affected us as a couple, as parents, and as human beings.  

We...

 In this episode, we tell you a little bit more about who we are and how we got to where we are today.  We both have very different stories and running journeys and are very different runners, but we also have a lot in common.  We both have a love for running (which was not always the case!) that is constantly challenging us to be better versions of ourselves.  

Kevin started running in high school, ran with a Division I team in college, then moved on to coaching himself to first and second place finishes in races of all distances, including 5k, half-marathons, and an overall 1st place finish in a full marathon.  It wasn't all smooth sailing though.  Kevin talks about his running journey, including his set-backs and struggles, and how they have formed him into the runner and coach that he is today.  

Stay tuned for part 2 with Angie's story next.  Our running stories and journeys are so different.  We hope...

 STRENGTH TRAINING: Why is it important for runners and what are some key exercises to focus on?

In this episode, we dive into strength training for runners: the why, what, and how.  There has been a big push in the running community towards strength training as a regular part of our running routine, and there’s many good reasons why this is happening!  As runners, we like to run, but we can’t forget about all of the muscles that stabilize us when we run.  These muscles aren’t always properly strengthened through running alone.  We need to add in other exercises to support our running, prevent injury, and ultimately make us better runners.  

Strength training does so much for us, so we break down the reasons why it’s so important, just in case you aren’t on board yet!  We also talk about which muscles are best to focus on, as well as specific exercises that you can start doing today (with no equipment) to help...

So, what’s the deal with carbo loading?  Is it what we should be doing as runners?  If so, what’s the best (and worst way to do it?)  

Then there’s the new buzz in the running community about fat-adapted training, ketogenic diets, and becoming a “fat-adapted” athlete (or person in general).  What’s that all about?

There are a lot of runners out there that have the mindset, “I run a bunch, so I can eat whatever I want.”  Is that really the right mindset to have or could you really boost your performance and feel better while running by making some changes to your eating habits?  

Listen to today’s episode to hear all of this and more.  Overall, the key is what kind of running you are doing and what your goals are.  Elite marathoners trying to win the race will have different fueling needs than someone who has a goal of finishing the race.  We will give you the general guidelines...