In this episode, we discuss the essential distinction between goals and intentions in the world of running. We delve into our recent cross country season, revealing how we worked with our team on journaling exercises to enhance their mental strength. We also highlight the value of mental tools and training, and how releasing control over specific race outcomes can lead to greater satisfaction and unexpected success. This episode is ideal for runners looking to boost their performance by mastering the mental aspects of the sport.

00:52 Understanding Goals vs. Intentions

01:55 Practical Applications of Goals and Intentions

05:44 Setting Realistic Goals and Intentions

10:13 The Power of Visualization

15:08 Mental Tools and Techniques

20:27 Race Day Strategies and Reflections

Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories

Sign up today at www.realliferunners.com/peri

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.

In this solo episode of the Real Life Runners Podcast, I dive into a topic that's close to my heart as a physical therapist with 17 years of experience—hip strength and stability, and how they play a critical role in both enhancing your running performance and reducing the risk of injuries. We'll explore the anatomy and function of key hip muscles, focusing particularly on the gluteus medius, which is essential for maintaining pelvic stability during your running gait cycle. I’ll break down how weak hip muscles can negatively impact your running efficiency and lead to common injuries. Plus, I’ll share some practical exercises like Bulgarian split squats and single-leg deadlifts, which are excellent for strengthening your hips. And don’t worry, I’ll also cover dynamic warmups like high knees and butt kicks that can help improve your running form and efficiency. By the end of the episode, my goal is for you to walk away with a better understanding of how to recognize the signs of weak hips and how to build a routine that strengthens those muscles, ultimately helping you run more efficiently and for longer.

00:04 The Importance of Hip Strength for Runners

01:59 Understanding Core Strength Beyond Abs

04:44 The Role of Hip Muscles in Running

06:47 Breaking Down the Gait Cycle

10:57 The Science Behind Muscle Activation

13:47 Understanding Hip Muscle Coordination

14:32 Impact of Hip Weakness on Running Efficiency

19:50 Essential Strength Training Exercises for Runners

21:31 Single Leg Strength Exercises

22:34 Advanced Hip Stabilization Drills

25:08 Dynamic Warmups and Training Frequency

Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories

Sign up today at www.realliferunners.com/peri

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.

In episode 381 of the Real Life Runners podcast, we dive into why running can feel more challenging over 40, and provide actionable strategies to counteract these challenges. We discuss the importance of tailoring your training to your current abilities and debunk myths about needing expensive gear like carbon-plated shoes. Emphasizing the critical role of proper sleep for recovery, we offer practical tips for managing insomnia and nighttime disturbances, especially for women in perimenopause and beyond. Our conversation highlights the benefits of cross-training, proper fueling before and after runs, and scrutinizing scientific research, noting the underrepresentation of women in exercise studies. We also explore stress management, the 80/20 training principle, and the value of easy runs to optimize performance and prevent burnout. Finally, we advise incorporating strength training, plyometrics, and speed sessions to maintain coordination and muscle strength.

00:37 Nostalgia and the Reality of Running Over 40

03:31 Adjusting Training as You Age

06:13 The Importance of Sleep for Runners

11:48 Recovery: More Crucial Than Ever

17:41 Fueling Your Runs Properly

22:56 The Importance of Fueling Before and After Workouts

23:11 Gender Disparities in Exercise Research

24:08 Scrutinizing Research Studies

25:39 The Impact of Life Stress on Running

28:03 Social Media and Running Stress

31:38 The Misconception of Junk Miles

34:51 Adapting Training as You Age

39:41 The Role of Strength and Speed Training

Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories

Sign up today at www.realliferunners.com/peri

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.