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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

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

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

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

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.