Hi Conscious Runners! Today we’ve got another amazing episode. It is about the difference between source versus symptoms. You see, there is so much information out there and it is keeping A LOT of runners stuck, in pain and repeating the cycle of injury.

Much of it is outdated and no one has taken the time to go back and update the links so it reflects current knowledge, there is NO accountability or support along with the information and NONE of it is customized to you! No wonder there are so many injured runners!

Here’s the thing…if you get this wrong you’ll continue to be in pain, run sub-par performances and repeat the cycle of injury over and over and over again. But if you get this right and take action now, you’ll be running towards your dreams instead of away from them. Tune into this episode to start taking “right”action.

What You’ll Discover

• The difference between information and transformation
• Why wishing is not the same as acting
• The results you see in your running and your life are your responsibility
• How to set yourself up for massive success this year

Your Next Steps

If you’ve been dealing with injuries and sub-par performances for months or years and are ready to run pain-free, get faster and stay injury-free right now, go to consciousrunner.com/breakthrough, that’s consciousrunner.com/breakthrough and book a Free Body Breakthrough Session with us.

We will get on the phone with you for about 45 minutes and dive deep into what’s not working in your running and how that is impacting you and then we’ll take a look at your goals and the kind of running experience you want to create instead.

If all you need a tweak here or there we will tell you that. If you need more we will tell you that too.

The goal of the call is to give you massive value, massive clarity, massive insight and your next steps. And if you want to talk about working with us, great! We can talk about that too, if not, that’s fine.

Again, go to consciousrunner.com/breakthough/.

Look forward to speaking!

With care, Lisah

Hi Conscious Runners! Today we’ve got another amazing episode. It is how to create your future self. If you get this right, it will make a massive positive impact on your running and your life… but if you get this wrong, it will lead to more suffering. The #1 difference between runners who overcome chronic injury, get faster and stay injury-free fast, and the ones who continue to struggle for months or years… is the future they’ve created for their running and themselves. If you want to know how to do this too so you can enjoy running for life, tune in.

What You’ll Discover

• How to create your future self even if you don’t know where to start
• How to get crystal clear on what you want from your running and your life
• A step by step plan to get you from where you are in your running right now (even if you’re not running at all) and life to where you want to be
• How to set yourself up for massive success this year

Your Next Steps

If you’ve been dealing with injuries and sub-par performances for months or years and are ready to run pain-free, get faster and stay injury-free right now, go to consciousrunner.com/breakthrough, that’s consciousrunner.com/breakthrough and book a Free Body Breakthrough Session with us.

We will get on the phone with you for about 45 minutes and dive deep into what’s not working in your running and how that is impacting you and then we’ll take a look at your goals and the kind of running experience you want to create instead.

If all you need a tweak here or there we will tell you that. If you need more we will tell you that too.

The goal of the call is to give you massive value, massive clarity, massive insight and your next steps. And if you want to talk about working with us, great! We can talk about that too, if not, that’s fine.

Again, go to consciousrunner.com/breakthough/.

Look forward to speaking!

With care, Lisah

If you struggle with getting out the door to get your run in or doing the ancillary work you need to do that keeps you running, this episode is for you! In this episode we dive deep into the biggest things keeping you from being motivated and reaching your goals and what to do about it! You may be surprised at how little willpower has to do with it.

Tune in to discover why you’re not motivated and how to supercharge your running right now!

What You’ll Discover

In this episode you’ll discover how to:

• Get Crystal Clear on Your Goal
• Formalize Your Plan of Action
• Chunk Your Goal Down into Smaller Goals
• Make it Easy to Take Action
• Make Unwanted Habits Unattractive
• Future Pace Your Actions

Your Next Steps

If you’ve been dealing with injuries and sub-par performances for months or years and are ready to run pain-free, get faster and stay injury-free right now, go to consciousrunner.com/breakthrough, that’s consciousrunner.com/breakthrough and book a Free Body Breakthrough Session with us.

We will get on the phone with you for about 45 minutes and dive deep into what’s not working in your running and how that is impacting you and then we’ll take a look at your goals and the kind of running experience you want to create instead.

If all you need a tweak here or there we will tell you that. If you need more we will tell you that too.

The goal of the call is to give you massive value, massive clarity, massive insight and your next steps. And if you want to talk about working with us, great! We can talk about that too, if not, that’s fine.

Again, go to consciousrunner.com/breakthough/.

Look forward to speaking!

With care, Lisah

We thought this was a good one because we see too many people who have been strength training (among a whole lot of other things )and are still in pain…some for months and some for years. Even just yesterday we saw a post in the group about the pitfalls of strength training.

So we wanted to shed a light on what we see as to why strength training is not helping you

What You’ll Discover

In this episode, you’ll discover 3 reasons strength training is not helping you run pain-free and what to do instead.

Problem #1: You’re Doing the Wrong Exercises

There is so much information out there and so many people with good intensions giving it. On the one hand its good, because we want to help each other. We want to support each other and share what may have worked for us.

But on the other hand, it does a real disservice because there has been no evaluation done on your unique situation so how can somebody possibly know what you need just because they have or had similar injuries. They can’t. You can have the same injury as someone else, but what caused it and what’s keeping you in pain could be very different.

So you’re out there and doing everything they can from advice and tips FB groups, you tube, podcasts, magazine articles and books and wondering why you just can’t shake your injuries.

First thing i want to point out there is a difference between functional movement and corrective exercise and strength training. Functional movement and corrective exercise reconditions your body so it is moving in the most optimal way for you (this may or may not include resistance training).

When that happens, chronic injuries drop away, you become more efficient and get faster and set yourself up for preventing future injuries. We see this all the time with the people we work with. Where they come in being in pain for months or years and then within 2 weeks, 3 weeks, 5weeks. they are pain-free.

I remember the quickest result someone got was in the first week.

The bottom line is strength training is not functional movement or corrective exercise. A lot of people don’t know that and think they are fixing themselves through strength training. And I’m not saying someone can’t get results from that… it may just happen to be that was what they needed to recondition their body, but without an analysis how do you know… it’s like throwing a dart in the dark and hoping you hit the target.

Maybe you get it or maybe like the people we work with you’ve been in pain for months or years and are watching the window to your dreams close.

I just spoke to a woman the other day who’s 45 and has had calf pain for 3 years and hip pain, IT Band pain and glute pain for 10 years

• Can’t run above 5 miles or do hills with out pain.
• Has had to cut back the number of miles she run, not getting faster
• Not able to do workouts with her friends
• Registering for races and missing them
• Super frustrated with being in pain and not being able to figure this out

And one of the things she was doing (among a number of them) was strength training…but what she really needed was someone to show her what she needed to do to recondition her body so she could run without pain and STAY injury-free. Strength training could have been making things worse because it was throwing her body morvout of balance.

Solution

Get an assessment on your body from someone who knows what to look for in runners…someone who can determine the exact strategies you need to recondition your body so it can start working 100% for you instead of fighting yo reach step of the way, makes you more efficient and helps you STAY injury-free That may include resistance training, but strength training

Problem #2: You Aren’t Doing the Exercises Correctly

This is a BIG one. I see this all the time; Especially at the gym I work out at. And interestingly, injuries are one of the top reasons people quit working out at gyms. They get all excited. Like on January first, sign up for a gym membership and 10-12 days later, they get injured, become de-motivated

Out of the 45 percent of people who make New Year’s resolutions each year, only 8 percent actually succeed. Of the most popular types of resolutions, the two highest involve some level of fitness or healthy lifestyle adoption… of which fitness can be a part of.

So there’s this guy at the gym I go to…..been their for years and every time I see him lift a weight I cringe because he’s doing it ALL wrong. It is soooo painful to watch him. ‘Cause I know the damage his doing by lifting the way he is. And he’s a marathon runner and currently dealing with pretty bad knee pain.

Now why he doesn’t get help, I don’t know… Maybe because he thinks he know’s what to do, but one thing is sure, he is in pain and not moving towards his running goals. And I see this all the time at the gym and know they have little to no hopes of getting out of pain and most likely are going to cause an injury.

And don’t get me wrong, I’m not talking about heavy, heavy weight here. I’m talking about watching this guy do bodyweight squats, kettlebell thrusts, dumbbells….

And here’s the thing is a lot of people even if they read about how to do the exercise correctly, watch videos on it can’t do it cause they are simply limited by their body! For example, my sweeties got really stiff ankles… so stiff it prevents him from being able to point his feet! So how effective do you think he is at something like swimming where your feet are a part of your . W

hen he swims he looks beautiful on the surface… best stroke ever… but when you look at him under the water it is a mess… because his feet are pointing downward he is actually preventing himself from going forward. His arms are trying to move him forward while his feet are trying to move him backward so he’s not as fast as he could be.

So matter how much you try, if your body is limiting you from doing a particular exercise, you will not get the full benefit of it.

And in many cases, I see people who because they need a functional movement/ corrective exercise strategy first, perform strength exercises in all the wrong ways. And you top that with not knowing which exercises to do, sets, reps, etc. No wonder they’re injured for so long.

Solution

So if you’re going to strength train, it is important to do exercises correctly. If you have restrictions in your body, address those first before adding any heavy weight or else you’re just building a house of cards that at the slightest thing… putting on your sock, getting out of the shower, etc is going to come crashing down…because the foundation was never solid.

Problem #3: Wrong ExercisesYou don’t have plan of progression.

Do the same exercises week to week, month to month. Continuing to do that can actually build up and start working against you.

Solution

This is why we think it’s so important to periodically assess your body, assess your program and make adjustments.

If you get this wrong (doing wrong exercises, doing exercises incorrectly don’t have a plan of progression, you’re really condemning yourself to more misery, injury, pain, frustration and sub par performances. But if you get it right you can, you can recondition your body, overcome your chronic injuries much faster than you think, get faster and shatter your PRs! The runners we work with are doing this! And they are doing this in half and full marathons…many of them weren’t even running or had to walk during their runs when we first started.

So, if you would like help with this it all starts with booking a FREE body breakthrough call with us. Go to consciousrunner.com/breakthrough/.

On this call we’l get you clear on three things.

1. Biggest things preventing you from overcoming your chronic injuries
2. What you need to do to overcome them
3. How to STAY injury free so you can shatter your personal bests and run for life

Again, if you would like our help with this go to consciousrunner.com/breakthough/.
Look forward to speaking!

Your Next Steps

Book a call with us at consciousrunner.com/breakthough/.

Hey Conscious Runners! So excited to bring another episode of The Conscious Runner podcast to you. Today, I’ve got Jens Jakob Anderson on the line with me. Jens is the founder of RunRepeat.com. RunRepeat.com helps you find your next pair of running shoes in an unbiased and transparent way. The amazing thing is every time I search for shoes on the internet, RunRepeat.com pops up top of the results. With over 1 million runners visiting the site per month, that’s no surprise. One of the best things about the site is the shoe reviews. 134,886 runners have reviewed 1,287 pairs of running shoes from dozens of brands.

All the reviews culminate in a run score. The Runscore is a 0-100 score that indicate how liked a running shoe is based on reviews and ratings from running shoe experts and users. Anyone can sign up to be an expert. The more shoes and expert reviews the more weight the review carries. It is really interesting how it is all calculated. We get into that more in the episode and there is even more on RunRepeat.com. As far as running,  Jens is a fan of short distances and has a 5 km personal record of 15:58 minutes. He now runs to stay in shape, as his focus is primarily on growing run repeat.

It was such a pleasure chatting with Jens. He is truly passionate about helping runners find that perfect shoe, and he does it in such an honest, open and transparent way.

What We Talk About

• How to select the best shoes for you
• Different characteristics of shoes (stiffness, to heel drop, to category)
• Difference between trail and road shoes
• Difference between minimalist and maximalist shoes
• Process for transition from one pair of shoes to another
• Becoming an expert at RunRepeat.com

Links From the Show

• RunRepeat.com (website)
• RunRepeat.com (Facebook Page)

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

Hey Conscious Runners! I’ve got an inspiring, entertaining and all around funny episode for you, that also happens to be packed with nuggets of training gold that will take you from the couch to completing your first marathon laughing all the way. I’ve got multiple marathon finisher,writer on the Simpsons Tv Show and author of How to Lose a Marathon: A starter’s Guide to finishing in 26.2 chapters, Joel C. Cohen on the line with me.

Joel decided to run a marathon after being inspired by the book Born to Run: A Hidden Tribe, Super athletes, and the Greatest Race the World has Never Seen. Born to run is about the mega-distance running Tarahumara Native Mexican tribe in the Mexican Copper Canyons, who run in thin sandals (almost barefoot), and rarely, if ever, get injured. I read it years ago and was equally inspired.

Through self depricating humor, wit, and inspiration Joel and talk about How to Lose a Marathon: A Starter’s Guide to Finishing in 26.2 Chapters.

I complete enjoyed my chat with Joel and know you will too. So listen in as I drop you into the conversation between Joel and I.

What We Talk About

• How to go from the cough to running your first steps
• What every new runner should know
• If he can run a marathon anyone can

Links From the Show

• How to Lose a Marathon: A Starter’s Guide to Finishing in 26.2 Chapters
• Simpsons Tv Show
• Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

Hey Conscious runners!

Of course I’ve got another fanstatic episode for you. Today, I chat it up with Dr. David Geir, an orthopedic and sports medicine specialist who practices in Mount Pleasant, South Carolina.

Despite being an orthopedic surgeon, Dr. Geir first tries to treat injuries without surgery. He does this through activity modification, physical therapy, injections, taping and more. A lot of the times, we runners don’t know how serious an injury is until it literally forces us to stop running. And even then, we try to limp along. So one of the things Dr. Geir has done is to put together a checklist that helps athletes determine how serious an injury is and and what signs suggest they visit a doctor or orthopedic surgeon,  You can download the checklist from his web site for free. As someone who is passionate about injury prevention and recovery, I recommend do that as soon as you can.

I complete enjoyed my chat with Dr. David Geier and hope you will too. So listen in as I drop you into the conversation between Dr. Geir and I.

What we talk about

• Importance of preventing injuries in first place
• Fixing problems instead of managing them
• What is too much too fast too soon
• Book that’s gotta hurt
• Developing young athletes safely

Links From the Show

• Dr. David Geier (Web Site)
• That’s Gotta Hurt: The Injuries That Changed Sports Forever  (Book)

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

What We Talk About

• Doing things that scare you
• How to train for 7 Marathons in 7 Days on 7 Continents
• Dealing with the monotony of 183 miles in one week
• Making friends with pain
• being comfortable with being uncomfortable
• Having a relationship with the different feelings in your body
• Having fun

Links From the Show

• World Marathon Challenge (7 Marathons on 7 continents in 7 days)
• Intrepid Team Extreme
• Relay for Heroes (24 Hour Relay Race in New York): Benefits Intrepid Fallen Heroes Fund

Quotes by Winston

“The more I do, the more I want to keep pushing myself to something greater.” ~Winston Fisher

“I like to do things that scare me.” ~Winston Fisher

“Best victory in the world  even if you finished 200 and they finished 201.” ~Winston Fisher

“The more I do, the more I want to keep pushing myself to something greater.~Winston Fisher

“I get to wear my marathon medal for 20 minutes before hanging it on my wall” ~Winston Fisher

“I would rather have my hands bleed from crawling than quit” ~Winston Fisher

“I have to motivate myself to get through pain, but not to finish.” ~Winston Fisher

“I just love the way running makes me feel.” ~Winston Fisher

“You can talk the talk or you can walk the walk.” ~Winston Fisher

Your Next Steps

• Head over to iTunes and give the show a review
• Visit Intrepid Team Extreme
• See if The Conscious Runner Programs might be right for you

With care, Lisah

“My whole being started to open up and see things in a new way” ~ Maggie Kay

“There is no such thing as a bad meditation. Every experience you have is fantastic.” ~ Maggie Kay

Summary

Hey Conscious Runners! Yes, its that time again. I’ve got another episode of the podcast for you. I’ve got Maggie Kay from Maggie Kay wisdom on the line with me. Maggie is an inspirational coach and founder of Thrivecraft–a life coaching practice that opens up the dimension of spirituality to everybody. Having graduated with a BA in Psychology in her native Glasgow, Scotland, Maggie spent her twenties in a semi-monastic community in London, training intensively to become ordained into the Western Buddhist Order. After nine years as an Order Member  –  leading communities and business teams as well as teaching meditation, giving talks and guiding retreats – Maggie moved to a rural county in the south west of England. Once there, she no longer considered herself to be ‘just’ a Buddhist, she resigned her ordination in order to fully embrace a more universal spirituality. Her latest book Diving for Pearls chronicles the story of her spiritual journey to trusting her own inner wisdom, loving and accepting herself and finding a soul mate that could meet her on all levels.

Her book and this episode jammed-packed with nuggets of wisdom we can apply to our lives to run more consciously.

What We Talk about

• The inspiration for her book Diving for Pearls
• Journeying the spiritual path
• How to tap into and trust your inner wisdom
• Running as a moving meditation
• Meditation as the gateway to peace
• Not settling in relationships; even the one you are in with yourself

Quotes By Maggie

“My whole being started to open up and see things in a new way” ~ Maggie Kay

“There is no such thing as a bad meditation. Every experience you have is fantastic.” ~ Maggie Kay

Links From the Show

• Diving for Pearls (Maggie’s Book)
• Maggie Kay Wisdom (Maggie’s Site)
• 7 Habits of Highly Effective People (Steven Covey)
• Seek First to Understand, Then Be Understood (Steven Covey)

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

With care, Lisah

“If you’re in dysfunction, you are hitting the floor dysfunctionally” ~ Jessica Leggio

“The more control you have the lighter you are on your feet” ~ Jessica Leggio

Summary

Hey Conscious Runners, I’ve got another fantastic episode for you! Today I’ve got Jessica Marie Rose Leggio on the line with me.  As an athletic Functional Movement expert, Jessica helps runners with form, strength and conditioning and Injury Prevention. She is also the creator of the #RunPainFree Running Program. The #RunPainFree Running Program corrects dysfunctional movement patterns, to eliminate pain and get you running pain free.

It was amazing having a conversation with another woman who is so passionate about functional movement and helping runners run pain free. One of the things I really appreciate about Jessica is her bold commitment to truth and devotion to deeply serving others. Jessica works in Manhattan, New York and also does video consultations.

In this episode Jessica and I go deep into why your running shoes are causing your injuries & what to do about it.

If you are injured or want to break the cycle of injury, this episode is for you. So listen in as I drop you into the conversation between Jessica and I.

What We Talk about

• What functional movement means
• How your foot works when you run
• Why your shoes are causing you to get injured
• What you should look for when purchasing running shoes
• The benefits of allowing your shoes to move
• Shoes brands Jessica finds injure runners most
• Why Jessica loves the Nike Free (Nike Free 5, Nike Free Flynet, Nike Free Natural Run)
• Jessica’s take on orthotics

Quotes By Jessica

“Are you in pain because you’re injured or are you injured because you’re in pain” ~ Jessica Leggio

“When the body is corrected it wants to function efficiently” ~ Jessica Leggio

Links From the Show

• Run Pain Free (Jessica’s website)
• Functional Movement System
• Equinox

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

With care, Lisah

About two months ago, I got a message from him saying that he was going to run a marathon and that he wanted my help. I immediately said yes! To say coaching Brian was an adventure is an understatement! First of all, he came to me never having run over a 5k and in 7 weeks, he wanted to complete his first marathon in 6 hours. But for Brian it was about much more than this. It was about crossing the finish line before he turned 40 years old, it was about challenging himself in a way never had, it was about becoming one of the few who could say they ran 26.2 miles.

Brian knew little to nothing about running. We worked closely together as I coached him towards his goal. There were long solo runs, runs in the bitter cold and runs that began at 2:30 am and lots of doubts to overcome.  Through Skype calls, phone calls, emails, pep talks and even a quick call to easy his nerves the night before his race, Brian was able to accomplish his goal and learn so much about himself and running along the way.

What we talk about

• Training for a marathon
• Overcoming mental  fatigue
• Protecting training time
• Protecting family time
• Doing whatever it takes
• Believing in yourself
• The impact of coaching
• The power of support

Inspirational Quotes

[Tweet “”I enjoy what running has done for me ~Brian Madden”]

Your Next Steps

• Visit The Conscious Runner Coaching Program to see if its right for you
• Join The Conscious Runner Academy (FREE) for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

Michel was instrumental in keeping me focused and motivated; especially when the writing got hard. I’d never written a book before and didn’t expect the vast amount of emotional highs and lows I experienced. I didn’t want The Conscious Runner to be just about the body, I wanted it to be about the mind and soul as well, as they are inseparable. Michel discovered the joy of running at age 42 and has since run distances up to the half marathon. A couple years ago I had the opportunity to coach Michel through an injury and to a personal best in the half marathon. This year he’d like to improve on that time.

Michel and I had wanted to record an episode together for awhile. He thought it would be a great idea to get the perspective of a newbie runner starting later in life and I agreed! This episode is a bit of a different kind of interview. Michel asks me questions on everything from shoes to nutrition, to training plans, to barefoot running. Nothing is off limits. This is a really powerful episode! It’s Coach’s Corner to another level!

I completely enjoyed my chat with Michel and know you will enjoy it too.

What we talk about

• How running makes you better for your kids and spouse
• The human experience of running
• Importance of recovery in training
• Strength training for injury prevention
• Eating for optimal performance
• Shoes
• Cross Training
• Barefoot Running
• How to begin a training plan
• More…

Links from the show

• Vibram Five Fingers
• The Conscious Runner Academy
• The Conscious Runner Book

Inspirational Quotes

[Tweet “”There is No Tough Day That Can’t Be Solved By a Good Run ~ Michel Dion”][Tweet “”Running being a nice way to empty the mind~ Michel Dion”]

Your Next Steps

• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

“Are you in pain because you’re injured or are you injured because you’re in pain” ~ Jessica Leggio

Summary

Hey Conscious Runners, I’ve got another fantastic episode for you! Today I’ve got Jessica Marie Rose Leggio on the line with me.  As an athletic Functional Movement expert, Jessica helps runners with form, strength and conditioning and Injury Prevention. She is also the creator of the #RunPainFree Running Program. The #RunPainFree Running Program corrects dysfunctional movement patterns, to eliminate pain and get you running pain free.

It was amazing having a conversation with another woman who is so passionate about functional movement and helping runners run pain free. One of the things I really appreciate about Jessica is her bold commitment to truth and devotion to deeply serving others. Jessica works in Manhattan, New York and also does video consultations. If you are injured or want to break the cycle of injury or run faster, this episode is for you. So listen in as I drop you into the conversation between Jessica and I.

What We Talk about

• What is functional movement and why it is important
• Difference between a functional movement expert and physical therapy
• Honoring the truth
• Running pain free

Quotes By Jessica

“Are you in pain because you’re injured or are you injured because you’re in pain” ~ Jessica Leggio

“When the body is corrected it wants to function efficiently” ~ Jessica Leggio

Links From the Show

• Run Pain Free (Jessica’s website)
• Functional Movement System
• Equinox

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

With care, Lisah

“All the different ways to clear are the spokes to the hub which is the place we know we have reacted and something needs clearing.” ~Julia Chi Taylor

Summary

Hey Conscious Runners! I’ve got another fantastic episode for you. Today, Julia Chi Taylor and I sit down for our fifth episode of Soul Sessions with Lisah and Julia. Soul sessions with Lisah and Julia is a monthly series on The Conscious Runner Podcast where Julia and I share honestly and openly about our running, ourselves and our lives. I met Julia last year when I interviewed her for The Conscious Runner Podcast.

From a very early age, Julia and I have been on parallel journeys –from representing our respective countries at world class international running events, to questioning why we run, to our pursuit of inner freedom and adventure and the names of our sites– The Conscious Runner and Running Conscious. Julia is a runner and Transpersonal Performance Coach and Counsellor, where she works at the core level helping her clients move towards living with more peace, joy, creativity and fulfillment.

She is also an author. Her book Girlfriend for a Year charts the beginning of her relationship with her now husband Anadi.  And her book Running to Learn tells the compelling story of an international running career in which each step led towards healing and awareness. In this book, Julia shares her journey behind her unique and dynamic approach to life – the struggles behind the performances, her battle with an eating disorder and the challenges of her personal relationships.

One of the things I find fascinating about Julia is she is a nomad, traveling the world while remaining settled within.

I am so excited to bring these soul sessions to you. Although it is challenging for me to put myself out in such a personal way, I believe by hearing the stories of others, we affect our own. I hope you’ll find inspiration, motivation, understanding and connection as you listen in to the chat between Julia and I.

What We Talk About

• The sound of silence
• Running barefoot
• Getting stronger
• Restoring health through movement
• The importance of listening to your body
• Risking outside your comfort zone
• Joy of not measuring miles and time
• Listening to your feet
• Feeling child-like

Links From the Show

• Running Conscious (Julia’s website)
• Girlfriend for Year (Julia’s Book)
• Running to Learn (Julia’s Book)
• The Conscious Runner Academy
• Vibram Five Fingers
• Vivo Barefoot
• Julia’s Vlogging

Quotes

“All the different ways to clear are the spokes to the hub which is the place we know we have reacted and something needs clearing.” ~Julia Chi Taylor

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Last week we finally connected. And you’re not going to believe this! While she was interviewing me, she asked where I went to college, when I told her she said it was in her back yard. At which point I said, where are you? It turns out we live less than an hour from each other. How amazing is that? I interview guests from all over the world and to be able to connect with one who is physically so close is nothing short of a representation of the magic of the Universe.

Kari is a runner, wife and mom on a mission to maintain the running lifestyle while balancing everything else in life, including family, career and wellness. In her words, the most important thing running has taught her is that running is not about being the fastest person in her age group – even though she would be really excited if she ever placed in my age group and have a lot of respect for people who do! For her, running is also not about pushing her body beyond a healthy state! It is is a journey. It is a way is a way to take care of her mind, body and spirit and make healthier choices all around.

What We Talk About

• How she fell in love in running
• The importance of asking yourself why you run
• The importance of not comparing  yourself with others
• The importance of strength training
• What it means to be a “real” runner
• The myth of weight loss and running

Quotes By Kari Gormley

[Tweet “”You can make running whatever you want” ~Kari Gormley”]

[Tweet “”Running is a great way to create memories” ~Kari Gormley”]

[Tweet “”You don’t need to be a marathoner to be a runner” ~Kari Gormley”]

Links from the Show

• The Running Lifestyle
• Lisa Nichols

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

“All the different ways to clear are the spokes to the hub which is the place we know we have reacted and something needs clearing.” ~Julia Chi Taylor

Summary

Hey Conscious Runners! I’ve got another fantastic episode for you. Today, Julia Chi Taylor and I sit down for our fourth episode of Soul Sessions with Lisah and Julia. Soul sessions with Lisah and Julia is a monthly series on The Conscious Runner Podcast where Julia and I share honestly and openly about our running, ourselves and our lives. I met Julia earlier this year when I interviewed her for The Conscious Runner Podcast.

From a very early age, Julia and I have been on parallel journeys –from representing our respective countries at world class international running events, to questioning why we run, to our pursuit of inner freedom and adventure and the names of our sites– The Conscious Runner and Running Conscious. Julia is a runner, Transpersonal Performance Coach and Counsellor, where she works at the core level helping her clients move towards living with more peace, joy, creativity and fulfillment.

She is also an author. Her book Girlfriend for a Year charts the beginning of her relationship with her now husband Anadi.  And her book Running to Learn tells the compelling story of an international running career in which each step led towards healing and awareness. In this book, Julia shares her journey behind her unique and dynamic approach to life – the struggles behind the performances, her battle with an eating disorder and the challenges of her personal relationships.

One of the things I find fascinating about Julia is she is a nomad, traveling the world while remaining settled within.

I am so excited to bring these soul sessions to you. Although it is challenging for me to put myself out in such a personal way, I believe by hearing the stories of others, we affect our own. I hope you’ll find inspiration, motivation, understanding and connection as you listen in to the chat between Julia and I.

What We Talk About

• How to maintain stillness amongst chaos
• How inner work affects your outer experience
• Noticing when you’re no longer in balance
• Strategies to stay clear and aligned
• Getting to be safe in uncertainty
• Update on Julia learning Spanish and writing with her left hand
• Special appearance by my cat simba

Links From the Show

• Running Conscious (Julia’s website)
• Girlfriend for Year (Julia’s Book)
• Running to Learn (Julia’s Book)
• The Conscious Runner Academy
• The Alchemist
• Veronica Decides to Die (paulo Coelho)
• Daniels Running Formula (Jack Daniels)

Quotes from the Show

“All the different ways to clear are the spokes to the hub which is the place we know we have reacted and something needs clearing.” ~Julia Chi Taylor

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Hey Conscious Runners! Yes, I’ve got another amazing interview for you today! It is with runner, speaker and coach Martinus Evans. In July 2012, Martinus  weighed approximately 360 lbs (He didn’t know his exact weight because all the scales he stepped on stopped working at 350 lbs.). One day he walked into work and felt a sharp pain in his hip (the pain was so intense it literally brought tears to his eyes). He went to his primary care doctor who recommended physical therapy.

After 20 or so weeks of therapy the pain was still there. So Martinus went to an orthopedic specialist who told him he was fat and that he needed to start walking and losing weight. Feeling angry and embarrassed that the doctor called him “Fat”, he responded, “Screw walking, I’ll run a marathon.” Martinus left the doctor’s office, got himself a pair of running shoes and created his blog 300 Pounds and Running. The initial goal of his blog was to document his journey to eating right, losing weight, and running a marathon–all of which he’s accomplished. Now, Martinus uses what he learned to help others do the same.

If you’ve ever thought there wasn’t something you couldn’t do, this episode is for you!

What We Talk About

• How he put on weight
• Running at 360 pounds
• Always being the biggest guy in the room
• How Martinus went from 360 pounds and out of shape to running a marathon
• The power of positive thinking, support and mantras
• Believing in yourself and achieving your goals
• The joy of running and helping others

Quotes By Martinus Evans

[Tweet “”I’m a runner regardless how fast I’m going” ~Martinus Evans”]

Links From the Show

• 300 Pounds and Running
• Facebook
• Twitter

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

“If you want to be a lifelong athlete, you have to approach every day like you’re a life long athlete” ~ Dr. Justin Ross

Summary

Hey Conscious Runners! Guess what! Yes, I’ve got another amazing interview for you! I’ve got runner and sports psychologist Dr. Justin Ross on the line with me. I was so excited about meeting and chatting with him. A lot of running focuses on what we do with our body, but equally, if not more important is the training that needs o happen with our mind.

After all, nothing happens with out our mind. It is our mind that tells us to go get our shoes, put them on , lace them up and get out the door. It is our minds that push us up challenging hills and it is our minds that convince us we need to stop running even when our bodies can give more. Our mindset is the difference between the life we are living and the life we want to live.

Dr. Ross is a founding  member of MindBodyHealth and is passionate about health psychology. He specializes in a number of health psychology related areas, including sports and performance psychology, pain management, eating disorders, stress reduction, and mindfulness based interventions. Dr. Ross believes that we all have the capacity to better understand ourselves and develop the ability to self-regulate; that a lot of our own healing, self-satisfaction, and success is shaped by our internal self-talk.

In addition to running, Dr. Ross is also passionate about cycling, triathlon, camping, hiking and skiing. He is often training for his next marathon or triathlon and loves helping athletes optimize their training and performance in achieving their goals. He has qualified for the 2017 Boston Marathon. He lives in Denver with his wife and 2 children.

What We Talk About

• Reducing stress for better running
• Get into our head about what numbers mean
• Impact of injury on mind
• Releasing attachment to time and pace
• Being a lifelong athlete

Quotes by Dr. Justin Ross

[Tweet “”We can’t change what we’re not aware of” ~Dr. Justin Ross”]

[Tweet “”The only moment you can live is the one you’re in right now” ~Dr. Justin Ross”]

Links From the Show

• Mind Body Health (Website)
• @PsychDenver (Twitter)
• Facebook
• Another Mother Runner

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

“Instead of asking “what do I want from life?,” a more powerful question is, “what does life want from me?” ~Eckhart Tolle

Summary

Hey Conscious Runners! Welcome to another episode of Soul Sessions with Lisah and Julia.  Soul sessions with Lisah and Julia is a monthly series on The Conscious Runner Podcast where Julia and I share honestly and openly about our running, ourselves and our lives. I met Julia earlier this year when I interviewed her for The Conscious Runner Podcast.

From a very early age, Julia and I have been on parallel journeys –from representing our respective countries at world class international running events, to questioning why we run, to our pursuit of inner freedom and adventure and the names of our sites– The Conscious Runner and Running Conscious. Julia is a runner, Transpersonal Performance Coach and Counsellor, where she works at the core level helping her clients move towards living with more peace, joy, creativity and fulfillment.

She is also an author. Her book Girlfriend for a Year charts the beginning of her relationship with her now husband Anadi.  And her book Running to Learn tells the compelling story of an international running career in which each step led towards healing and awareness. In this book, Julia shares her journey behind her unique and dynamic approach to life – the struggles behind the performances, her battle with an eating disorder and the challenges of her personal relationships.

One of the things I find fascinating about Julia is she is a nomad, traveling the world while remaining settled within.

I am so excited to bring these soul sessions to you. Although it is challenging for me to put myself out in such a personal way, I believe by hearing the stories of others, we affect our own. I hope you’ll find inspiration, motivation, understanding and connection as you listen in to the chat between Julia and I.

What We Talk About

• Adventures with Josie her client
• Slowing down time
• Running towards pain
• Stopping worry
• Being settled within

Links From the Show

• Running Conscious (Julia’s website)
• Girlfriend for Year (Julia’s Book)
• Running to Learn (Julia’s Book)
• The Conscious Runner Academy

Truth Quotes

[Tweet “”You cannot be both unhappy and fully present in the Now.” ~Eckhart Tolle”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Jeff Sanders is a keynote speaker, author of the best-selling and award-winning book on productivity, The 5 AM Miracle: Dominate Your Day Before Breakfast, and founder of the The Rockin’ Productivity Academy. Jeff is also the host of The 5 AM Miracle Podcast, which has ranked #1 in iTunes in the Self-Help and Business categories, been nominated for 4 Podcast Awards, and exceeded 3.5 million downloads.

He is a 10-time marathon runner, personal development junkie, and passionate raw vegan. Every week you can find Jeff writing and speaking at JeffSanders.com.

I absolutely enjoyed my chat with Jeff and know you will too.

What We Talk About

• How running 5 minutes a day turned into running 10 marathons
• How marathon training got him waking up at 5am
• Strategies to help you get up early and stay focused
• Self awareness
• Having self directed goals
• The importance of having a system that works for you
• Scheduling your day around your energy
• How to get more energy
• Filling your life with things you love
• The importance of being hydrated
• Creating focused blocks of time

Quotes by Jeff Sanders

[Tweet “”I believed it was possible for myself” ~Jeff Sanders”]

[Tweet “”Action eradicates fear” ~Jeff Sanders”]

[Tweet “”The goal isn’t to be great at everything all at once” ~Jeff Sanders”]

Links from the show

• The 5am Miracle: Dominate Your Day Before Breakfast
• The Rockin’ Productivity Academy
• The 5 AM Miracle Podcast

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

Hey Conscious Runners, I’ve got another fantastic interview for you. It is with author, runner and mother Sarah Bowen Shea of Another Mother Runner and Train Like a Mother. I’m so excited to be delivering this interview to you. Sarah is an avid runner and former competitive rower. At 5,11, 165 pounds, Sarah doesn’t consider herself a natural athlete.

But this didn’t stop her from rowing, participating in century long rides, teaching herself how to swim or running 13 marathons, including Boston twice. Sarah and her good friend Dimity McDowell co-wrote Run Like a Mother, a book born out of an assignment for Runner’s World when they both trained and ran the 2007 Nike Women’s Marathon. Sarah and Dimity then followed it up with the wonderful Train Like a Mother.

To foster and support the community of mother runners that coalesced around the two books, Sarah and Dimity founded Another Mother Runner for women runners that includes a website, podcast, and Facebook page. Sarah and Dimity are dedicated to helping women remember they are valuable and when they don’t work, the rest of their family work.

I absolutely enjoyed my chat with Sarah and know you will too.

What We Talk About

• How she got started running
• Finding her inner athlete
• Her life as a rower
• Running to be a badass
• Being a rule follower
• The power of mantras
• How to handle setbacks
• Tips to get out the door
• Mixing walking and running
• Running the Big Sur Marathon
• Another Mother Runner
• Train Like a Mother

Links From the Show

• Another Mother Runner (website)
• Mother Runner Store
• Run Like a Mother (book)
• Train Like a Mother (book)
• Tales from Another Mother Runner (book)
• Train Like a Mother Club
• Big Sur Marathon

Quotes by Sarah Bowen Shea

[Tweet “”When your eyes are on the road, you can speak from the heart” ~Sarah Bowen Shea”]

[Tweet “”To be outside is to be in heaven” ~Sarah Bowen Shea”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

Hey Conscious Runners, I’ve got another fantastic interview for you! It is with mother, runner and Olympian Kara Goucher. This interview is especially exciting for me, as I’ve been a fan of Kara for over a decade, and have watched her evolution as a runner and a person. Kara started running at a very early age and was good from the start. But it wasn’t always a smooth ride.

A cycle of injury and recovery would be repeated several times through her career. In spite of the many ups and downs, she is one of the best American runners and one of the best runners in the world.  In 2008, Kara made the Olympic 5,000- and 10,000-meter teams, where she placed 9th and 10th respectively.

That fall, she made her marathon debut at New York City, placing third, with a time of 2:25:53, the fastest first marathon by an American woman. She was also third in her next marathon, the 2009 Boston marathon. After taking a season off in 2010 to give birth to her son, Colt, kara returned to racing in 2011 and placed fifth at the 2011 Boston Marathon in 2:24:52, a personal best.

2012 she qualified for the London Olympics in the marathon. She placed 11th there.  In late 2013, she moved from Portland back to Boulder, Colorado, and resumed being coached by her college coaches, Mark Wetmore and Heather Burroughs. In 2016, kara placed 4 in the Olympic trials, one spot shy of qualifying for the team heading to RIO.

I completely enjoyed my interview with Kara and know you will too.

What We Talk About

• Becoming one of the best runners in the world
• Training as an elite athlete
• Keeping running fresh
• Bouncing back from injury
• Handling disappointment
• Learning how to get the most out of your body without breaking it down
• Balancing running and motherhood
• Running for Oisselle
• How her relationship with running has changed over the years

Links From the Show

• Kara Goucher (website)
• Kara Goucher (Facebook Page)
• Podium Retreats
• Oisselle
• Sketchers
• Nuun

Quotes by Kara Goucher

[Tweet “”No one ever has to tell me not to work hard.” ~Kara Goucher”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

Hey Conscious Runners! I’ve got another fantastic episode for you. Today, Julia Chi Taylor and I sit down for our second episode of Soul Sessions with Lisah and Julia. Soul sessions with Lisah and Julia is a monthly series on The Conscious Runner Podcast where Julia and I share honestly and openly about our running, ourselves and our lives. I met Julia this year when I interviewed her for The Conscious Runner Podcast. Immediately, I knew we would remain connected.

From a very early age, Julia and I have been on parallel journeys –from representing our respective countries at world class international running events, to questioning why we run, to our pursuit of inner freedom and adventure and the names of our sites– The Conscious Runner and Running Conscious. Julia is also an author.  Her book Girlfriend for a Year charts the beginning of her relationship with her now husband Anadi. Julia’s journey of exploration through intimate relationship has been a lifelong quest to find true love.

Running to Learn tells the compelling story of an international running career in which each step led towards healing and awareness.  Through the many highs and lows of her life, Julia discovered the skills necessary to perform at top level throughout times of difficulty as well as triumph both on and off the track.  In this book, Julia shares her journey behind her unique and dynamic approach to life – the struggles behind the performances, her battle with an eating disorder and the challenges of her personal relationships.

I am so excited to bring these soul sessions to you. Although it is challenging for me to put myself out in such a personal way, I believe by hearing the stories of others, we affect our own. I hope you’ll find inspiration, motivation, understanding and connection as you listen in to the chat between Julia and I.

What We Talk About

• Living your truth and running free
• Being able to let things go
• Home is where the heart is
• The importance of your relationship with yourself
• Conscious Running

Links From the Show

• Running Conscious (Julia’s website)
• Girlfriend for Year (Julia’s Book)
• Running to Learn (Julia’s Book)
• The Conscious Runner Academy

Quotes from the Show

[Tweet “”When we know who we are, we do the things we love.” ~Julia Chi Taylor”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

Hey Conscious Runners! Welcome to another amazing interview! Yes! Can you believe it? I’ve got runner and co-founder of Chi Running, Danny Dreyer on the line with me again! I first interviewed Danny in August of this year. If you haven’t had a chance to listen to that episode, I suggest you do; especially if you want to run with more grace and ease. During that interview, we connected on such a level, I knew our paths would cross again. However, I didn’t anticipate it being so soon. When I reached out to Danny the second time I was unsure what we would talk about, as we covered so much in our first chat. And then it dawned on me— Chi Living. Yes! We would talk about how to incorporate Tai Chi principles into ordinary life, thereby making us better runners.

Danny is an accomplished Ultra Marathon runner (races longer than a marathon) and has raced every distance from a 10K to 100 miles. He has successfully completed 40 ultra-marathons since 1995, finishing in the top 3 in his age group in all but one. In August 2005 he placed second in his age group in the USATF National 50k Championships.

He  has lived a lifestyle steeped in holistic living, meditation, and personal wellness for over 30 years. Healthy eating, physical exercise and rejuvenating activities are mainstays in his life and the foundation of what he teaches. Danny is also one of the artists on the Running Deep album of guided meditations for runners that I’ve been raving about. So, if you haven’t had a chance to get that album, be sure you test out a few of the sample tracks to see if its something that can enlighten your running.

I completely enjoyed my chat with Danny and know you will too.

What We Talk About

• Aligning yourself in running and in life
• Get rid of anything that slows you down
• Knowing your values
• Back door enlightenment
• Conscious running

Links From the Show

• ChiRunning 
• ChiRunning School
• ChiRunning Workshops
• ChiRunning Book
• ChiRunning App
• Running Deep (Guided Meditations for Runners)

Quotes by Danny Dreyer

[Tweet “”If you don’t go for it, you won’t get it” ~Danny Dreyer”]

[Tweet “”A conscious life means having a choice” ~Danny Dreyer”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

“I try to imagine myself in every different scenario, so if it happens in the race, I am prepared for it.” ~Nick Symmonds

Summary

Hey Conscious Runners! I’ve got another fantastic interview for you today. I’ve got 2x Olympian, advocate and activist for runners and creator of Run Gum (performance gum), Nick Symmonds on the line with me. Nick got started running in a very interesting way. In high school, a girl he wanted to get to know better suggested he try out for the cross country team and he did. What Nick discovered is he was good at running. And not just good, very good. And although he didn’t particularly enjoy running itself, he loved winning and loved being a champion. It was his heart of a champion that would push him to become one of the best 800 meter runners in the World.

Nick became a seven time outdoor track champion at the NCAA III level in college. After college he joined the Oregon Track Club Elite. In 2007, he won the 800m race at the Prefontaine Classic meet in Eugene, Oregon, with a then personal best time of 1:44.54. In 2008, he won the United States Olympic Trials 800m final held in Eugene, Oregon with a time of 1:44.10.He was the first of three Oregon associated athletes to finish at the top of this race before the home crowd. Nick continued to place at the top in both national and international competitions. In 2012 he was 5th in Olympic Games final (1:42.95); Olympic Trials champion (1:43.92).

Unfortunately, Nick came down with an ankle injury right before the 2016 US Olympic trials and had to withdraw. When asked if he was disappointed about the injury, he was quoted as saying, “Honestly, no. If this had happened when I was 24, I would have been [crushed]. But at 32, I know I’ve been on borrowed time. I’m grateful this has held up as long as it did. I’m more disappointed for my sponsors and friends and family who were coming who are not going to see me run.”

Nick has dedicated much of his time, finances, effort and energy campaigning for fair compensation of runners and the right for a runner to wear the logos he or she chooses. In addition to this work, Nick used his biochemistry degree to co-found Run Gum with coach Sam Lapray. Run Gum is energy gum used to maximize your performance.

Nick and Sam found that the current methods of delivering these important stimulants to the body often required drinking large quantities of liquid in the form of coffee or energy drinks. To achieve optimal performance, they needed to eliminate the water, acid and slow absorption.  It was on the track during one of their many training sessions together that the idea came to them. GUM. This lightweight, zero calorie option would allow an athlete to run free without the unwanted liquids around in their stomachs. Truly, the smarter caffeine kick had been found.

I completely enjoyed my chat with Nick and know you will too.

What We Talk About

• Becoming a 2x Olympian
• Thinking like a champion
• Anatomy of the 800 meters
• Training as an elite athlete
• Being compensated as an elite athlete
• Choosing the logos on your apparel
• The creation RunGum

Links From the Show

• Nick Symmonds (website)
• Run Gum (website)
• Brooks Running (website)
• Oisselle (website)

Quotes by Nick Symmonds

[Tweet “”The beautiful thing about track and field is there is an event for everybody” ~Nick Symmonds”]

[Tweet “”I try to imagine myself in every different scenario, so if it happens in the race, I am prepared for it.” ~Nick Symmonds”]

Your Next Steps

• Give Run Gum a try
• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

“Go out and run your pace. No one is going to judge  you” ~Jeff McCloud

Summary

Jeff has been a long-standing member of The Conscious Runner Academy and has taken on the role of The Conscious Runner Academy Community manager. As a Conscious Runner Academy Community manager, Jeff helps to ensure our community remains dedicated to the vision of The Conscious Runner (see the core values on the Home Page). How Jeff got started running is a pretty interesting story.

In junior high, he played basketball, and hated it. Jeff wasn’t the best player on the team, and to say it was frustrating would be an understatement. What he was good at was  the 1-mile run his coach had the team do for conditioning. There was something about running, and only running, he really enjoyed. When he got to high school, he joined the cross country team and loved every minute of it. Interestingly, Jeff took a 25 year break from running, picking it up again about 5 years ago. On March 20th, 2016, he ran a 5K in 20:34, 28 seconds faster than a month ago and he was second in the 45-49 age group!

Now Jeff not only runs, he coaches high school runners. Running is a family affair for him. I completely enjoyed my conversation with Jeff and know you will too.

What We Talk About

• Running to lose weight
• Taking a 25 year break from running
• Running as a family event
• How he motivates himself to run when he doesn’t feel like it
• Preventing injury through strength
• Cross training
• Coaching high schoolers

Links From the Show

• Map My Run
• The Conscious Runner
• The Conscious Runner Academy

Quotes by Jeff McCloud

[Tweet “”Go out and run your pace. No one is going to judge  you” ~Jeff McCloud”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be present.

“I love the idea of the pursuit of beauty.” – Matthew Newnham

Summary

Hey Conscious Runners! Today, I’ve got another fantastic interview for you. I’ve got runner and co-creator of The Vitality Test and The Five Institute, Mathew Newnham. This is Matthews second time on The Conscious Runner Podcast. Matthew has been running for over 40 years. He ran track and cross country up through college and then moved into road racing in the 80’s. Matthew kept running for pleasure until 2.5 years ago, when he got back into competitive training and racing with his local running club in Scotland. Since then he’s raced again on the track, cross country and occasionally on the road.

Matthew’s journey into consciousness started in general about the time he started running, but in earnest about 8 years ago. These days, he finds himself really drawn to Taoism, Chinese energetics and Qi Gong. Matthew considers himself a born again miler winning silver in the Scottish Masters Championships this summer.

I completely enjoyed this soul centered interview and know you will too.

What We Talk About

• What Matthews been up to the last time we spoke
• Being the best version of yourself
• Pursuing beauty
• The selfish side of running
• What it means to be a conscious runner

Inspirational Quote

[Tweet “”I love the idea of the pursuit of beauty.” – Matthew Newnham”]

Your Next Steps

• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be present.

“By listening to myself, I was able to achieve amazing things” ~Julia Chi Taylor

Summary

Hey Conscious Runners! As always, I’ve got another fantastic interview for you. Today, former elite runner, mentor, healer and founder of  Running Conscious, Julia Chi Taylor and I sit down for a chat about me. Yes, that’s right. The tables have been turned and I’m being interviewed. My name is Lisah. I am a masters runner, mother, author, certified running coach and the heart and soul behind The Conscious Runner. Using a mind, body and soul approach to running, I help you become a stronger, faster, more injury-resistant runner and feel GREAT while doing it!

I wasn’t always a runner. I was a competitive swimmer for over 15 years, with my highpoint being the 1994 Middle Atlantic Conference champion in the 50 meters freestyle. While waiting for swim season to start in college, I figured I’d give cross country a try. The feeling I got after completing my first run was like nothing I’d ever experienced before. From that point on, I was hooked. But it wasn’t always a smooth ride. I had these massive lungs that allowed me to run for what seemed like forever, but my body wasn’t able to handle the impact demands of running. Muscle imbalances, weakness, training errors and less than optimal running form led to one injury after another. I’ve had everything from stress fractures, to patella tendinitis, to IT BAND syndrome, to SI joint pain to plantar fasciitis.

Through it all, I was able to achieve a 1:16:32 half marathon, a 35:23 10k and a 2:43:59 marathon, compete in the 2003 and 2004 World Cross Country Championships in Switzerland and Belgium and almost qualify for the 2004 Athens Olympic marathon. So I know the frustration that comes from not being able to run when you want to run. I know the excitement of getting close to a goal race only to be derailed by injury weeks before. I know what it feels like to sacrifice other things you enjoy, only to have your running dreams not come to fruition. I know what it’s like to deal with an overly critical mind.

I completely enjoyed my interview with Julia and know you will too.

What We Talk About

• How I got started running
• Running at a highly competitive level
• Chasing the approval of others
• The importance of knowing why you’re doing what you’re doing
• Conscious running

Links From the Show

• The Conscious Runner
• Running to Learn (Julia’s Book)
• Girlfriend for a Year (Julia’s Other Book)

Quotes by Lisah Hamilton

[Tweet “”By listening to myself, I was able to achieve amazing things” ~Julia Chi Taylor”]

[Tweet “”Above all, have fun” ~Lisah Hamilton”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs are right for you

Until next time, run strong, run long and be present.

“Once you notice something, it is so much easier to get rid of it” ~Jackie Linehan

Summary

Hey Conscious Runners! Today, I’ve got another fantastic episode for you. I’ve got runner, meditator and creator of The Peaceful Runner, Jackie Linehan on the other side of the microphone with me.  As soon as I heard about Jackie’s approach to running and staying injury free, I knew I had to interview her.

Jackie believes if we don’t know how to properly deal with and release our emotions during stressful events, they remain in our bodies until our body feels safe enough to release them. When we do allow negative thoughts and feelings to take over and we get down and depressed, the negativity creates stress and tension in the body—the perfect conditions for an injury to develop. Jackie believes we need to learn how to deal with these emotions in a positive way and allow them to easily move in and out of our bodies. In a nutshell, we need to keep our mind happy in order to keep our body happy so that we can keep running injury free!

What We Talk About

• How we react to pain can make a big difference in whether we develop an injury
• How believing you won’t get injured will keep you injury free
• Affirmations for runners
• Running for the pure joy of it
• Making running as easy as possible
• Nasal breathing
• Running barefoot
• Feledenkrais method

links From the Show

• The Peaceful Runner (Jackie’s Website)
• Running With the Whole Body (Book)
• Vibram Five Fingers
• New Balance Minimus
• The Tapping Solution

Quotes by Jackie Linehan

[Tweet “”I am here and the time is now” ~Jackie Linehan”]

[Tweet “”Once you notice something, it is so much easier to get rid of it” ~Jackie Linehan”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs are right for you

Until next time, run strong, run long and be present.

Running Conscious was born from Julia’s own well spring of experience, years of running, years of exploring relationships and years of working in other people’s lives as a coach, mentor, healer, counsellor and educator.

I completely enjoyed my chat with Julia and know you will too.

What We Talk About

• How Julia got started running and why she runs today
• The evolution running conscious
• Running as an elite athlete
• Being at odd with drive and artistic and soul expression
• Running for love and approval
• Making running a meditative practice
• Being in the gaps between thoughts
• Pushing to hard

Links From the Show

• Running Conscious (Julia’s Site)
• Running to Learn (Julia’s Book)
• Girlfriend for a Year (Julia’s Other Book)

Quotes by Julia Chi Taylor

[Tweet “”By listening to myself, I was able to achieve amazing things” ~Julia Chi Taylor”]

[Tweet “”When I started to push, things would always go wrong” ~Julia Chi Taylor”]

[Tweet “”The still points are where the truth of us resides” ~Julia Chi Taylor”]

[Tweet “”If we trust ourselves we can trust everything” ~Julia Chi Taylor”]

[Tweet “”I love to run faster, even though I’m slower” ~Julia Chi Taylor”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Coaching Program might be right for you

Until next time, run strong, run long and be happy.

Hey Conscious Runners! Welcome to another amazing interview. Today, I have runner and co-founder of Chi Running, Danny Dreyer on the line with me. Danny is an accomplished Ultra Marathon runner (races longer than a marathon) and has raced every distance from a 10K to 100 miles. He has successfully completed 40 ultra-marathons since 1995, finishing in the top 3 in his age group in all but one. In August 2005 he placed second in his age group in the USATF National 50k Championships.

He  has lived a lifestyle steeped in holistic living, meditation, and personal wellness for over 30 years. Healthy eating, physical exercise and rejuvenating activities are mainstays in his life and the foundation of what he teaches. Danny is also one of the artists on the Running Deep album of guided meditations for runners that I’ve been raving about. So, if you haven’t had a chance to get that album, be sure you test out a few of the sample tracks to see if its something that can enlighten your running.

What We Talk About

• Why Danny started running and why he runs today
• The evolution of chi running
• Running without using your legs
• Running with grace and ease
• Running as a mind body practice
• Using running as his mobile office, his creative space, to build stillness
• Getting faster without working harder
• Making running a meditative practice

Links From the Show

• ChiRunning
• ChiRunning School
• ChiRunning Workshops
• ChiRunning Book
• ChiRunning App
• Running Deep (Guided Meditations for Runners)

Quotes by Danny Dreyer

[Tweet “”Running is my creative space to build stillness” ~Danny Dreyer”]

[Tweet “”Make running an intuitive sense of mind, body movement” ~Danny Dreyer”]

[Tweet “”It doesn’t have to be gut wrenching, ever” ~Danny Dreyer”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Coaching Program might be right for you

Until next time, run strong, run long and be happy.

Hey Conscious Runners! Welcome to another amazing episode of The Conscious Runner Podcast. I have runner and physical therapist Brad Beer on the line with me. Brad didn’t set out to be a runner, in fact, he had his heart set on becoming a professional triathlete. While training for a triathlon, Brad had a pretty serious bike accident that split the cartilage in one of his knees. He could not run, let alone squat without significant pain. Realizing his dream of becoming a professional junior triathlete, he kept himself busy surfing, going to the gym, finishing school and starting his career as a physical therapist. During that time he also got surgery on his knee. But he never forgot how much he loved triathlon and running.

Being time poor in his physical therapy practice, along with the need to stay fit, one day he decided to go for a 20 minute run. To his surprise, his knee did not hurt. He figured he’d test it with a longer distance by running 30k. It still didn’t hurt, so he hoped in a marathon and still, there was no pain.

And so began his journey to improve his running performance. And interestingly, he got the triathlon bug again and after a 10 year absence from triathlon and a 12 year absence from swimming, Brad qualified for the World Championships and won an Australian title. After that race, he hung up his suite, goggles and bike and has since been focused on running and his physical therapy practice, POGO Physio.

POGO Physio has been recognised by the Gold Coast Business Excellence Awards for our customer service and excellence in physiotherapy and pilates services by being awarded several Excellence Awards. POGO was awarded the ‘Trades, Professions, and Services Awards in 2009, 2011, and 2012, and an award in the Wellness category in 2013.

At POGO Physio, Brad believes that all people deserve access to complete and remarkable physiotherapy services. We believe that all people ought to be able to perform at their physical best so that they can enjoy the physical things that they love to do in life: sports, recreation, and exercise.

I absolutely enjoyed my chat with Bread and  know you will too.

What We Talk About

• How Brad started running
• Brad’s dream of becoming a professional triathlete
• Our physiology
• Why we get injured
• How to select proper shoes
• Barefoot running
• The importance of running form

Links From the Show

• POGO Physical Therapy (Brad’s Website)
• Facebook (Brad’s Facebook Page)
• You Can Run Pain Free (Brad’s Book)

Quotes by Brad Beer

[Tweet “”Everyone can run pain free” ~Brad Beer”]

[Tweet “”Running does not inevitably have to lead to injury” ~Brad Beer”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs are be right for you

Until next time, run strong, run long and be present.

Hey Conscious Runners! I’m so excited to bring this episode to you. Today, I’ve got vegan, ultra marathoner and founder of No Meat Athlete, Matt Frazier on the mic with me. I am a long time fan of what Matt’s doing for the running community. His site is a great reminder that one approach doesn’t fit everyone. No matter what your diet is, you can make it work with running.

Matt got started running in one of the most interesting ways. One day, he and some friends of his got the idea to run a marathon. This was interesting because Matt had hated running his whole life. But here he was, training to run his first marathon an on top of it he was going after a Boston qualifier. But that didn’t happen, he missed the mark by 104 minutes. This really hit him hard. But it wasn’t surprising, he knew nothing about running, his training was terrible, his pacing was terrible, the whole thing was a mess. He could not believe he was that far off from the qualifying time. It really caused him to take a good hard look at himself.

It was at that time the seed to do everything he could to qualify for the Boston Marathon was planted. He wanted to be the kind of person who could achieve such a feat. So, with relentless pursuit, be began to chase that goal. But it wasn’t smooth ride, his lack of running, training, form knowledge led to a cycle of injury and recovery. He read books, followed plans, got advice and made adjustments to his training, form and mindset and 4 years later, he was finally able to complete another marathon and yes, qualify for Boston.

But that wasn’t enough, he wanted to push his mind and body even further, he became a vegan, runner, ran a 100 miler and inspires others every day.

What We Talk About

• Guilt around feeling pain and feeling tired as a runner
• Running and mediation
• Becoming a vegetarian runner
• How eating differently gave him more energy and help keep injury away
• Dealing with anxiety
• Running 100 miles in 28 hours
• Not giving up
• Relentless pursuit of qualifying for the Boston marathon
• Training smart

Links From the Show

• No Meat Athlete (Matt’s Site)
• Daniels Running Formula
• Letters from the stoic by Seneca

Quotes by Matt Frazier

[Tweet “”It doesn’t have to be stressful if you do it gradually” ~Matt Frazier”]

[Tweet “”You don’t get super powers on race day” ~Matt Frazier”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Programs might be right for you

Until next time, run strong, run long and be happy.

Hey Conscious Runners! Hope you all are having a fantastic week. I’m so excited to bring this long awaited episode to you today. As you know, there is more to running than just running. We have to pay attention to the little things, such as following sound training principles, strength training, mobility, recover and yes, nutrition. well, today is all about nutrition. I’ve got Strength and Conditioning Specialist and weight loss and nutrition expert James Mullins on the line with me. 

Although James had participated in sports and athletics for most of his life, he was never 100% committed to fitness until my father died and he then really began to look at his health and how it was impacting his life. He was overweight, had high blood pressure, and was unhappy with how he looked and felt. At this point, he decided to start my transformation. For the past ten years, James has been focused on improving his personal fitness and gaining as much knowledge and information possible about training, conditioning, weight loss and nutrition.

James prides himself by helping others take control of their lives both mentally and physically and has helped many people get up and running on the road to personal fitness. With his knowledge and experience, he  can help you make healthy, realistic, sustainable lifestyle choices without the fads, quick fixes, and gimmicks – to help you improve your health now, and for the long-term.

I absolutely loved my rapid-fire, nutrition Q&A session with James and know you will too.

What We Talk About

• What is good nutrition
• Thoughts on diets such as South Beach and Atkins
• Best way to lose weight
• How much weight loss a week is healthy
• What is your metabolism
• Can you speed it up or slow it down
• What role does metabolism play in weight loss
• Talk about fat, carbs and protein
• What happens with too much/ too little fat
• What happens with too much/ too little protein
• What happens with too much/ too little carbs
• How differently should athletes eat than sedentary folks
• What are good foods for recovery/ reduce inflammation
• What are good foods before a long run
• How should your nutrition change as your running increases (caloric intake). Basically, how much more to eat to avoid fatigue, fuel your body properly and still lose weight.
• Impact on body of having too much low fat, good quality protein such as chicken breast per day
• What kind of variety should you have in your meals?
• Good guidelines to follow as runners

Links From the Show

• Semper Liberi Fitness (Jame’s Website)

Quotes by James Mullins

[Tweet “”Make it a life long thing.” ~James Mullins”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Coaching Program might be right for you

Until next time, run strong, run long and be happy.

Hey Conscious Runners! I’m so excited to be bring you this episode today. I’ve got 8 time NCAA Division one qualifier and coach Cory Smith on the line with me. I met Cory about a month ago. I was sitting at home thinking it would be great to have someone review my training plans. And then instead of just thinking about it, I decided to do something about it. I headed over to Google and searched for coaches in my area. Within minutes, Cory’s name popped up. I read his bio as an athlete and a coach and decided to reach out to him.

I had never met or spoken to him before, but knew this was something I needed to do. So, I sent him an email asking if he would be will ing to review my training plans. Immediately, he said “yes”. But it was more than that. He went on to talk about how important getting feedback from others was to him and how happy he was to help. Not only did he review my plans, we met to discuss them. To day he went above and beyond anything I would have expected would be an understatement. And if you’re looking for a coach, who knows what they are doing and who cares, I recommend him.

Cory is a USA Track & Field Level 2 Endurance Certified Coach. He started guiding athletes in 2009 when he co-founded Villanova Elite, a running club providing support to post-collegiate distance runners.  As club founder, Cory helped guide several of their athletes to multiple personal bests.  Today, he is the Head Coach of Run Your Personal Best. Cory first entered the national running scene in high school, where he qualified for the National Cross Country Championships and earned a spot as one of the top 25 cross country runners in the US.  As a member of the track & field team, he held three Maryland State records and finished his high school career with the 6th fastest 2 mile in the US.

Following high school Cory attended Villanova University where he was consistently a top performer earning 8 NCAA D1 Regional Qualifiers including 2 at the NCAA D1 National Championships.He earned multiple honors in both cross-country and track & field including Big East and Mid Atlantic. Cory holds a personal records of 3:45 – 1500 meters, 4:03 mile, 8:05 3000 meters, 14:13 5k and the most recent of 1:10:28 1/2 marathon in November 2014.

In this episode, Cory and I go deep into the anatomy of a designing a training plan and more.

What We Talk About

• Running at Villanova
• Being coach by one of the best runners in the world
• The biggest mistakes beginner runners make
• The importance of following sound training principles

Links From the Show

• Run Your Personal Best (Cory’s website)
• Coaching Services -Cory’s Coaching Services
• Jim Tuppeny (Former Villanova Cross Country and Track Coach)
• Marcus O’Sullivan  (Current Villanova Cross Country and Track Coach)

Quotes by Cory Smith

[Tweet “”You should run because you enjoy it.” ~Cory Smith”]

[Tweet “”You train the athlete for who they are, what event they are running and what they can do.” ~Cory Smith”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Membership Program might be right for you

Until next time, run strong, run long and be happy.

Hey Conscious Runners! Today, I’ve got an amazing interview for you! It is with Jason Stephenson, one of the amazing artists on Running Deep. The album of guided meditations for runners that I’ve been raving about for the past two months. Jason is also the founder of Relax Me Online and Meditation Masters TV- sites that explore the mind, body and soul connection.

The importance of meditation came to Jason in his early 20’s, during a troubled time in his life. He used meditation to gain a deeper understanding that he was more than his physical body. One experience in particular stuck out. While meditating in a local National Park , totally at one with nature, Jason experienced something magical. For a few moments, he had everything he had ever wanted, could want right here right now. It was an intense experience that left him wanting more.

What We Talk About

• How meditation transformed Jason’s life
• Drugs, promiscuity and having an anxious mind
• Being in the present moment
• Busting the myths of meditation

Links From the Show

• Running Deep – Guided Mediation for Runners
• Jason Stephenson Mediation – Jason’s Facebook Page
• Relax Me Online – Jason’s Website
• Meditationmasters.tv – Jason’s Mediation Courses
• @askjasonnow – Twitter
• The Seat of the Soul – Book
• The Road Less Traveled –  Book
• I Believe in Me – Guided Mediations for Children

Quotes by Jason Stephenson

[Tweet “”Meditation is bringing a light to the part I play in the world.” ~Jason Stephenson”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Membership Program might be right for you

Until next time, run strong, run long and be happy.

Hey Conscious Runners, I’m so excited to be bringing you this episode today! This is really a special one to me. It was inspired by a conscious runner who has been diligently going through 45 Days to Building Your Strong Running Body-No Gym Required, a strength training and injury prevention course in The Conscious Runner membership Program. When he first started the program, he was sore, but after a few weeks, he got to the point he was no longer sore and wanted to increase the challenge of some of the exercises in the program. After I responded to him, I decided to ask this and other questions to friend and certified strength & conditioning specialist, James Mullins and record it.

Although James had participated in sports and athletics for most of my life, he was never 100% committed to fitness until my father died and I then really began to look at his health and how it was impacting his life. He was overweight, had high blood pressure, and was unhappy with how he looked and felt. At this point, he decided to start my transformation. For the past ten years, James has been focused on improving my personal fitness and gaining as much knowledge and information possible about training and conditioning. While trying to ensure he was getting the best information and training to help meet his fitness goals, he began the pursuit of becoming a Certified Strength and Conditioning Specialist. Becoming a fitness professional allows him to offer the knowledge and skills he’s attained to help others reach their fitness and conditioning goals. James prides myself by helping others take control of their lives both mentally and physically and has helped many people get up and running on the road to personal fitness. With his knowledge and experience, he  can help you make healthy, realistic, sustainable lifestyle choices without the fads, quick fixes, and gimmicks – to help you improve your health now, and for the long-term.

I absolutely loved my rapid-fire, strength Q&A session with James and know you will too.

What We Talk About

• Why Strength train?
• What actually happens to your muscles?
• How often should you strength train?
• How do you know when it is time to add weight?
• Using only body weight, what are your favorite ways to increase the intensity of an exercise?
• How much do you increase weight by?
• Do the same principles regarding form without weight apply to weight?
• Should you be sore after ever session?
• What is the difference between strength training for running and strength training as a body builder?
• How long is a typical strength training cycle?
• Describe a cycle with recovery built in.

Links from the Show

• Semper Liberi Fitness (Jame’s Website)

Hey Conscious Runners! Today, I’ve got an amazing interview for you! It is with health and fitness nerd, Steve Kamb. Steve is the heart and soul behind the mega-fitness and wellness site, Nerd Fitness. Through workout quests, yoga videos, fitness tips, healthy meals and a camp that is out of this world, Nerd Fitness, gives people who are struggling to get heathy, a fighting chance. Steve started exercising back in high school without really knowing what he was doing. To add to it, he was intimidated by gyms, a complete newbie in the kitchen, and was overwhelmed by conflicting and confusing information. It wasn’t until he graduated college and learned the right way to train, that he started to see positive changes.

Steve figured if he needed six years of mistakes to find success, there had to be thousands of others who were struggling to see positive health and fitness changes as well and he wanted to help. Since he considered himself a nerd and he liked fitness…he combined the two and turned life into one giant wellness video game. In five years Steve took Nerd Fitness from a simple one-man blog into a passionate “Rebellion” of over 300,000 email subscribers and over 1.5 million monthly visitors. He has also had the pleasure to guest lecture at Google and Facebook, and deliver a TEDx talk on his approach fitness.

This is definitely an episode you DON’T want to miss! It is jam-packed with wisdom that will have you running a whole lot lighter.

What We Talk About

• What it means to be a nerd
• What it means to be fit
• Starting and growing the Nerd Fitness Movement
• Importance of diet and exercising in something you love
• How to lose weight and keep it off
• Becoming addicted to positive transformation
• Its not what you love but how you love it

Links From the Show

• Nerd Fitness (Website)- Learn how to work out properly, cook a decent meal, and consistently improve your health and well being.
• Level Up Your Life (Book)- If you have always dreamed of adventure and growth but can’t seem to leave your hobbit-hole, Steve’s book, Level Up Your Life, is for you. He will teach you exactly how to use your favorite video games, books, and movies as inspiration for adventure rather than an escape from the grind of everyday life.

• Camp Nerd Fitness (camp) – An epic, 5-day event for adults that combines adventure, fitness, education, and a picturesque mountain backdrop with hundreds of like-minded members of the Nerd Fitness community.

Quotes by Steve Kamb

[Tweet “”The best workout plan is the one that you follow.” ~Steve Kamb”]

[Tweet “”You don’t have to ask for anyone’s permission to change anything about yourself.” ~Steve Kamb”]

Your Next Steps

• Head over to iTunes and give the show a review
• See if The Conscious Runner Membership Program might be right for you

Until next time, run strong, run long and be happy.

Linda teaches meditation and mind/body awareness for patients at The Optimum Health Clinic, an award winning clinic specializing in M.E. Chronic Fatigue Syndrome, and Fibromyalgia Linda’s work is informed by having had M.E. Chronic Fatigue Syndrome herself for almost a decade, during which time she developed a gentle, sensory based approach to meditation that takes into account the hypersensitivity and cognitive impairment caused by the condition.

Now fully recovered, Linda is passionate about helping others with this much misunderstood illness to manage their symptoms and support their recovery. Her meditation audios for relaxation and personal growth are distributed globally and her guided meditation videos on YouTube have been viewed over a million times. I met Linda through Jack Thompson, creator of Running Deep, an album of guided meditations for runners. Linda has a couple of tracks on that album, so I thought it fitting to have her on the podcast as a guest.

If you’re feeling down, depressed, burned out, overly tired or a bit frustrated with life and it is affecting your running or if you want to incorporate more mindfulness into your running this episode is for you.

Links From the Show

• Running Deep Guided Meditations for Runners
• Audio Meditation (website) – Meditation Courses, Relaxation and Self Help, Guided and Sleep Meditations
• Audio Meditation (Facebook Page)
• The Meditation Programme (website) – A Twelve Week Audio Programme to support the body’s natural healing process, with Linda Hall
• Resourcefulness Meditation (website) -a gentle, non-religious form of meditation. Its natural, sensory based techniques are simple and can be used anywhere, any time.

Quotes by Linda Hall

[Tweet “”When you reorganize mind, body reorganizes.” ~Linda Hall”]

[Tweet “”All it takes is a willingness to be with yourself consciously.” ~Linda Hall”]

Your Next Steps

• Get your copy of Running Deep Guided Meditations for Runners
• Visit Audio Meditation forLinda’s meditation programs

Until next time, run strong, run long and be happy.

About two months ago, I got a message from him saying that he was going to run a marathon and that he wanted my help. I immediately said yes! To say coaching Brian was an adventure is an understatement! First of all, he came to me never having run over a 5k and in 7 weeks, he wanted to complete his first marathon in 6 hours. But for Brian it was about much more than this. It was about crossing the finish line before he turned 40 years old, it was about challenging himself in a way never had, it was about becoming one of the few who could say they ran 26.2 miles.

Brian knew little to nothing about running. We worked closely together as I coached him towards his goal. There were long solo runs, runs in the bitter cold and runs that began at 2:30 am and lots of doubts to overcome.  Through Skype calls, phone calls, emails, pep talks and even a quick call to easy his nerves the night before his race, Brian was able to accomplish his goal and learn so much about himself and running along the way.

What we talk about

• Training for a marathon
• Overcoming mental  fatigue
• Protecting training time
• Protecting family time
• Doing whatever it takes
• Believing in yourself
• The impact of coaching
• The power of support

Inspirational Quotes

[Tweet “”I enjoy what running has done for me ~Brian Madden”]

Your Next Steps

• Visit The Conscious Runner Coaching Program to see if its right for you
• Join The Conscious Runner Academy (FREE) for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

When I didn’t hear back, the second time, I gave up searching for guided meditation for runners.  So, when Jack approached me about Running Deep, I knew I had to interview him. While I was waiting for the interview, I listened to several tracks on the album and I LOVE THEM! Honestly, this album is a dream come true! It was exactly the kind of guided meditations I was looking for two years ago when I began my search. I am so excited about Runners Deep and sharing it with you! It’s got guided mediations that can be used for easy runs, harder workouts, recovery, stress reduction and sleep!

We talk about all this in the interview and much more.

What we talk about

• Runners Meditation Album (Running Deep)
• Running to loose weight
• Being in the moment
• How a morning run can keep your energy up all day
• The joy of being off a training schedule
• Making your running meditation practice intentional

Links from the show

• Running Deep Album(Website)
• The Miracle Morning (Book)
• The Honest Guys (YouTube Channel)
• Mantra Malta (Facebook Page)
• Jason Stephenson
  • Meditation Masters (Website)
  • Relax Me Online (Website)
• Danny Dreyer – Chi Running (Website)
• Michael Sealey (Website)

Inspirational Quotes

[Tweet “”I try to be conscious of how my five senses are taking in the world around me as I run ~Jack Thompson”]

Your Next Steps

• Runners Meditation Album
• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

PJ lives in Canberra, Australia with her husband and their two young boys. If you’re getting ready to embark on your running journey, run your first half marathon on want to know more about how yoga can help you becoming a stronger, faster more injury resistant runner, this show is for you!

What we talk about

• How The Conscious Runner Podcast inspired her to take on her first half marathon
• Balancing running and everything else you have going on in your life
• Being at peace with where your current fitness is
• How yoga can help you become a stronger, faster, more resilient runner

Links from the show

• Women in Wellbeing (Website)
• Women in Wellbeing (Podcast)
  • iTunes: http://buff.ly/1QZneDJ
• • Stitcher: http://buff.ly/1QZneDK
• Simplicity Retreats
• 10 Best Yoga Youtube Routines for Runners
  http://yogawarriorx.blogspot.com.au
• Staying goal oriented in tough times with Lisah Hamilton
  http://womeninwellbeing.com/episode7

Inspirational Quotes

[Tweet “”You are where you need to be ~ PJ Ann Anguilar”]

Your Next Steps

• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

Sicco spent a good portion of his childhood and early adulthood struggling to understand and appreciate the point of life and the pain we cause each other. He also felt very alienated and separate and had a sense of being, “bad”.  He was so miserable at one point as a teen, that he tried to find a meditation solution to help him escape life.

Fortunately, through great meditation teachings and practice (with ethical, wise, and compassionate teachers and community), Sicco learned to savor, enjoy, and become more intimate with the present and loosen the conditioned boundaries that kept him in a self-limited prison of his own own mind.

What we talk about

• What is meditation
• What led him to a meditative practice
• How meditation can help you in your running
• The challenges of learning to meditate
• The power of retreats
• Conscious Running

Links from the show

• Meditation Freedom (Sicco’s Site)
• Meditation Freedom Podcast (Sicco’s Podcast)
• Mindfulness Timer
• Thich Nhat Hanh
• Mudra posture
• The Conscious Runner Book

Inspirational Quotes

[Tweet “”The world around us is reflective of the world inside of us ~ Sicco Rood”]

Your Next Steps

• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

Using a mindful approach to training and recovery, Elinor helps runners break free from cycles of chronic injury, burnout and the constant struggle to reach fitness and racing goals.

Elinor’s Mindful Running Training System will help you find your training “sweet spot,” where you are doing just the right amount necessary to reach your goals while maintaining optimal health. This approach emphasizes the importance of building a foundation of good health upon which to build fitness.

As a result, you will be able to reach new levels of fitness and running success while become injury resistant, cultivating more energy, more time for rest, sleep and self care.

I completely enjoyed my chat with Elinor and know you will too.

What we talk about

• How she became an ultra runner
• Running her first 100 miler
• Going from fatigued and burned out to feeling good
• The importance of having a support network
• The effects of mental stress on our bodies
• The Mindful Running Training System
  • Mindful Running Manual
  • Mindful Running 16-Week Training Log
  • Worksheets and Plans
  • Recovery and Running Readiness Assessments
• Recovering after workouts
• Prioritizing self care
• How to experience true health as a runner

Links from the show

• Elinor Fish
• Costa Brava Retreat
• Mindful Running Training System

Inspirational Quotes

[Tweet “”Tapping into deeper levels of yourself and finding that will to finish when you think you have nothing left” – Elinor Fish”]

Your Next Steps

• Visit Mindful Running Training System
• Like the First Ladies of Running Facebook Page
• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

First Ladies of Running tells the inspiring stories of pioneer runners from 1958 until the moment when Joan Benoit crossed the finish line to win the 1984 first Olympic Marathon for women. In a special additional chapter, Burfoot runs the Marine Corps Marathon with Oprah Winfrey 10 years after Benoit’s Olympic triumph. Winfrey’s successful finish opened the floodgates for millions of midpack women runners.

By refusing to quit in the face of adversity, the pioneer runners inspired the next generations of women both on and off the track. First Ladies of Running is a tribute to the trailblazers of women’s running, and a gift of empowerment for female runners everywhere!

I completely enjoyed my chat with Amby Burfoot and know you will too.

What we talk about

• How he got started running
• Having John J. Kelly as a cross country coach
• His coincidence of having the best coaches and teammates with Jeff Galloway and Bill Rogers
• Winning the Boston Marathon in college
• Missing the American Record in the 1968 Fukuoka Marathon by 8 tenths of a second
• What’s changed in running over 4 decades
• How he transitioned from being an elite runner to everyday life
• The local Thanksgiving Race he’s most proud of (article from 2013)!

Links from the show

• First Ladies of Running (Website)
• First Ladies of Running (Facebook Page)
• Amby Burfoot (Website)
• John J. Kelly (1957 Boston Marathon Winner)
• Commrades Marathon
• Manchester Road Race (Facebook Page)
• The Conscious Runner Book

Inspirational Quotes

[Tweet “”What I wanted most was to become a marathoner and win the Boston marathon” – Amby Burfoot”]

“I get slower literally every single day and that will continue the rest of my life, but I can’t let that get in the way of the number of positive things running does for me every day, every week and every year.” ~ Amby Burfoot

Your Next Steps

• Visit First Ladies of Running
• Like the First Ladies of Running Facebook Page
• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

Hey Conscious Runners! I’ve got a super inspiring show for you. Today, my guest is Stephen Lee from Zerometers Running and The Average Runner Podcast. If you are want to using running to help lose weight, quit smoking, turn your life completely around or become a serial ultra-marathoner or trail runner, this episode is for you.

In February of 2014 Stephen was in his office and feeling like he was going to pass out. A longtime coworker and asked him if he was okay. Even though he said that he was, she took him to the local clinic, where he discovered that his blood pressure was through the roof at 215/160.

The doctors worried that he was about to stroke out and gave him a prescription, but the prescription did not agree with him. It was at that time that Stephen decided that enough was enough. He joined his local community center and started going to the gym everyday before work and drastically changing his diet. Although he was having good results, he was getting bored and craving something new.

A friend of his suggested he run a 5K charity race that his friend and his family were doing in a few weeks. At that time the most Stephen remembers doing was about 2 miles of fast walking on the treadmill. He did the race, and although he was exhausted after it, he fell in love with running (he had run back in my Army days but hated it then).

So he ran a few more 5Ks and did better at each one of them. The 5Ks turned into 15Ks and then Half Marathons, Full Marathons and in less than 2 years, Stephen has competed in an ultra marathon and is planning on running a 50 miler in April 2016.

I completely enjoyed this  interview and know you will too.

What we talk about

• How a healthcare got him started running
• Falling in love with ultra marathoning
• Training and racing ultra-marathons
• The treadmill as the perfect mental training
• If something isn’t going right, deal with it right then
• How distance running forces you to deal with issues

Links from the show

• The AverageRunners Podcast
• Zero Meters Running
• Soggy Bottom Race
• The Conscious Runner Book

Inspirational Quote

[Tweet “”The biggest thing you learn is about yourself” – Stephen Lee”]

Your Next Steps

• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

Matthew’s journey into consciousness started in general about the time he started running, but in earnest about 8 years ago. These days, he finds himself really drawn to Taoism, Chinese energetics and Qi Gong.

Matthew considers himself a born again miler winning silver in the Scottish Masters Championships this summer.

I completely enjoyed this soul centered interview and know you will too.

What we talk about

• Running to relieve stress
• Running as a constant companion
• Hard work, genetics and talent
• Being the best version of yourself
• Not comparing yourself to others
• Defining success as a runner
• Walking the line of separating your running from who you are as person
• The role gratitude, acceptance and forgiveness plays in running
• Consciousness, competition and injury prevention
• What it means to be a conscious runner

Links from the show

• Emile Zapotek (known for winning three gold medals at the 1952 Summer Olympics in Helsinki)
• Sebastian Coe (Known for winning four Olympic medals and setting eight outdoor and three indoor world records in middle-distance track events.)
• The Five Institute & The Vitality Test

Inspirational Quote

[Tweet “”I want to run while I can. It always feels like magic to me.” – Matthew Newnham”]

Your Next Steps

• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

Hey Conscious Runners! Today, I’ve got another fantastic interview for you. I’ve got Jae Gruenke from The Balanced Runner on with me. And to say our chat was eye opening would be an understatement. Several times I found myself getting lost in Jae’s words and almost forgetting to ask the next question. Jae believes you can run in a way that’s comfortable, healthy, enjoyable and faster if you’re given the opportunity to learn the right things about running form. Not only will your running improve, but we will also experience less stress, tension, and stiffness in your daily life.

As a Feldenkrais practitioner Jae looks at your running form, identify the ways you’re moving your whole body that create stress in the place you have pain or injury, and then helps you feel what to do differently so your running form changes, even when you’re not thinking about it. As a result the pain goes away, injuries heal, and running feels like you’ve always wished it would.

Jae has helped hundreds of runners and taught workshops to the Nike Central Park Track Club, the New York Road Runners Foundation Team for Kids, the New York Flyers, the Bridle Path Track Club, Columbia University, Williams College, and more.

Currently based in Edinburgh, Scotland, I offer one-to-one consultations via Skype and in person. She also has workshops, audio and video courses, online training camps, and training for professionals who work with runners

Remember that perfect run you once had, when everything felt smooth and free and like you could run forever? You can feel that way again.

What we talk about

• Better, easier and more fluid running movement through the Feledenkrais method
• Addressing the root cause of pain
• The importance of varying your training surface for injury prevention
• Key running form guidelines and strategies to keep you feeling good
• The importance of ensuring your cross training supports your biomechanical needs as a runner
• How we unconsciously hold tension that restricts movement

Links from the show

• The Balanced runner (Jae’s Site)
• Blog Updates
• Running Camps
• Form Analysis and Skype Consultation
• Feldenkrais Audio Recordings
• Free audio lesson to get your core in action
• The Feldenkrais Institute

Inspirational Quote

[Tweet “”Running finally felt the way I always believed it should feel” – Jae Gruenke”]

Your Next Steps

• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

Today I’ve got a wonderful interview with runner and author Chris Russell from Run Run Live. Chris has been running for over 40 years and has qualified and run the Boston Marathon 18 times.  In his most recent book, MarathonBQ: How to qualify for the Boston Marathon in 14 weeks (with a full time job and family) he shows you how to do it too. Filled with practical advice, Chris gives you everything you need to cross the finish line with your BQ I’ve known Chris for several years and am excited to bring this interview to you.

What we talk about

• Running the Boston Marathon 18 times
• Using a mantra to push through tough spots
• Running for over 40 years
• How to qualify for the Boston Marathon
• Heart rate monitor training
• How to run with proper form.

Links from the show

• Run Run Live (Chris’s Site)
• MarathonBQ: How to qualify for the Boston Marathon in 14 weeks (with a full time job and family)
• The Boston Marathon
• Dick and Rick Hoyt
• 45 Days to Building Your Strong Running Body – No Gym Required

Inspirational Quote

[Tweet “”You have a choice. You can give up or you can push through” – Chris Russell”]

Your Next Steps

• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

Today, I’ve got Max Mlambo on the line with me. I met Max a few years ago at a Zap Fitness Running camp. If you’re ever interested in going on vacation and getting some good running in, I highly recommend it. High in the Appalachian mountains near Blowing Rock, North Carolina, it is one of the most beautiful and peaceful places I’ve had the privilege to run and I’ve run; plus you get to hang out with the other campers and the elite athletes too.
One of the things that stood out to me about Max was his personality. For someone who’s had the challenges he’s had in his life, he is unbelievably positive. His positivity is matched only by his remarkable way sharing the experiences that have made him who he is.

From growing up in a ghetto in Zimbabwe to immigrating to the United States, from sprinting at an early age to becoming a multiple time marathon finisher, Max has seen, been through and achieved an incredible amount in his life.

One of the things I loved most about this interview was when he talked about discovering a button in his head that he could switch off and on to deal with challenges he was encountering while on and off the roads, trails and tracks.

I was so excited to interview Max and to bring his story to you. There’s a lot of wisdom in his words. Listen closely and enjoy.

What we talk about

• Growing up in Zimbabwe
• Going from a sprinter to a marathoner
• Overcoming obstacles
• The power of mentors
• The power of the mind
• Growing up in a ghetto and immigrating to the United States
• And more…

Links from the show

• 45 Days to Building Your Strong Running Body – No Gym Required
• Zap Fitness

Inspirational Quote

[Tweet “”There is something inside that happens in everybody who runs” – Max Mlambo”]

Your Next Steps

• Give the show a review iTunes
• Join The Conscious Runner Academy for inspiration, motivation and good running conversation.

Until next time, run strong, run long and be happy.

Today, I’ve got an exciting guest to bring you. It is fellow Conscious Runner John Ruiz. I met John several months ago when he asked me if there was anything he could do to move The Conscious Running movement forward. His request came at a time I really needed help. Through our back and forth conversations, I got to really know John and when I found out the obstacles he’s overcome and helped others to overcome, I knew I had to interview him.

In this episode, we chat about:

• Chasing the runner’s high
• Running to stay fit
• Gaining perspective
• Overcoming obstacles
• The power team

Links from the show

• The Conscious Runner Academy
• The Conscious Runner Book

Hey Conscious Runners! Today I’ve got the most wonderful interview for you. It is with mother, runner and coach Jill Ormond Whitaker from Jill Will Run. I stumbled across Jill’s site several weeks ago and was captivated by not only her running story, but her personal one as well.

As someone who has/had Obsessive Compulsive Disorder (OCD) and understands being locked in your mind, this interview was extremely personal to me.

I had a great time getting to know Jill and can’t wait to bring all this goodness to you.

In this episode, we chat about:

• How Jill got started running
• Running as a therapeutic moving meditation
• Fitting running into a busy schedule
• Not comparing yourself to others
• Doing what feels right for you
• The challenges of coaching
• Celebrating what you can do
• Eating and mental disorders
• And much more….

Links from the Show

• Jill Will Run (Jill’s Site)
• Garmin 220
• Garmin Vivofit
• Runscribe
• Lumoid

Inspirational Quote

[Tweet “”Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” – Francis of Assist”]

Your Next Steps

• Give the show a review iTunes
• Join The Conscious Runner Academy for the best running product reviews around.

Until next time, run strong, run long and be happy.

Hey Conscious Runners, today I’m excited to bring you fellow Conscious Runner Jeff Horton. I met Jeff in The Conscious Runner Academy. Interestingly, he joined after listening to a podcast I was interviewed on. Jeff has been an invaluable contributor to The Conscious Runner academy, doling out advice on everything from training, racing, nutrition to injuries. He is not only passionate about running, but passionate about helping other runners.

If you are a masters runner, this is an interview you don’t want to miss. With over 40 years of experience, Jeff knows what it’s like to train through your 40s, 50s and recently he’s embarked on running in his 60s.

I had a great time getting to know Jeff and can’t wait to bring all this goodness to you.

In this episode, we chat about:

• How running has changed across 4 decades
• Going from running 800 meters in high school to running a marathon
• Why he thinks everyone should run at least one marathon
• What constitutes a “real” runner
• Running as a masters athlete
• Training advice for new and masters athletes
• What training at age 60 is like

Links from the Show

• Remember the Titans (Movie)
• The Conscious Runner Academy
• Jack Daniels (Running Coach)
• FREE 16 Week Half Marathon Plan and Other Goodies

Inspirational Quote

[Tweet “”Your body composition, shape and weight are not determinants of success. Whether your successful or not depends on what your definition of success is.” – Jeff Horton”]

Your Next Steps

• Join The Conscious Runner Academy for the best running product reviews around.
• Download your 16 Week Half Marathon plan.
• Give the show a review iTunes

Until next time, run strong, run long and be happy.

Today, I’m excited to bring you marathoner, ultra marathoner and uber running product reviewer, Thomas Neuberger of Believe in the Run and Big Run Media.

One of the things that stuck me about Thomas was his openness about how running has changed him.

In his words, Running has had a huge impact of my life; changing the way I approach any challenge. It opened my mind to the possibility that I’m capable of doing much more than I thought. I’ve embraced new adventures because of that confidence, and I find myself looking for the next big thrill.

After reading this and scrolling through the many products Thomas has reviewed, I knew I had to interview him.

I had a great time chatting with Thomas and am excited to bring all this goodness to you.

In this episode, we chat about:

• How Thomas started running
• Time verses distance as a goal
• Becoming an ultra-marathoner
• Running 21 marathons
• The importance of strength and mobility work
• A neat trick to get that strength work in

Links from the Show

• Believe in the Run
• Coach Caleb Masland
• Transrockies
• Marine Corps Marathon
• Run Bell
• You Saw Me LED Reflective Vest
• Big Run Media
• FREE 16 Week Half Marathon Plan and Other Goodies

Inspirational Quote

[Tweet “”Running has opened my mind to the possibility that I’m capable of doing much more than I thought.” – Thomas Neuberger”]

Your Next Steps

• Visit Believe in the Run for the best running product reviews around.
• Visit Big Run Media to get help promoting your running events on social media.
• Give the show a review iTunes

Until next time, run strong, run long and be happy.

Today, I’m excited to bring you ultra runner, wife, hockey Mom, multiple cancer survivor and co-founder of KR Endurance coach Kristie Cranford. Coach Kristie believes the perfect balance between life and training is key to helping you to reach your goals, whatever they may be. 

I had a great time interviewing coach Kristie and I’m sure you’ll see why. 

In this episode, we chat about:

• The courage to keep going
• The importance of rest and recovery
• Becoming a KR Endurance coach
• The KR Endurance coaching philosophy
• Ultra marathoning
• Being thankful for where you are today
• What makes a great coach/athlete relationship
• Being diagnosed with cancer multiple times
• And much more…..

Episode Links 

• Forrest Gump | Forrest Gump (Trailer)
• Run Fat Boy Run (Trailer)
• Nuun
• Sketchers Go Run Ultra 2
• FREE 16 Week Half Marathon Plan and Other Goodies

Inspirational Quote

[Tweet “”Show me what you can’t do, and together we’ll show you what you CAN do” – Coach Kristie Cranford”]

Next Steps

• Visit coach Kristie at KR Endurance
• Give the show a review iTunes

Until next time, run strong, run long and be happy.

Today, I’m excited to bring you runner, coach and ex-badminton player Rebecca Adamson of KR Endurance. Several months ago, I asked runners in The Conscious Runner Academy who they would like me to interview and one of the coaches from KR Endurance made the list. When I went to the KR Endurance website to get that coach’s contact information, I saw the biographies of the other KR Endurance coaches (including Rebecca’s) and I knew I had to interview them all.

What I like most about the KR Endurance coaches is that they not only care about you as a runner, but about you as a person.

I had a great time interviewing Rebecca and I’m sure you’ll see why. You can find Rebecca coaching her heart out at KR Endurance.

In this episode, we chat about:

• How Rebecca went from playing badminton to running the Boston Marathon
• How running makes you a happier and healthier person
• The importance of strength training and having a coach
• Heart rate monitor training
• Fueling for long events (including the triathlon)
• Keeping negativity at bay
• Fitting time in to train
• And much more…..

Inspirational Quote

“You are never given a wish without also being given the power to make it come true.” ~ Richard Bach

Next Steps

If you enjoyed the show, be sure to give it a review iTunes. Also, don’t forget to check out our flagship course 45 Days to Building Your Strong Running Body – No Gym Required. And lastly, here’s the link to support the Wounded Warriors Project and download your FREE 16 Week Half Marathon Plan and Other Goodies.

Until next time, run strong, run long and be happy.

Today, I’m excited to bring you runner, coach, author and speaker, Dr. Jason Karp.

It all started with a race once around the track in sixth grade. Little did he know how much it would change and define his life. 

Since that first race, Dr. Jason Karp has become an internationally-recognized running and fitness expert and owner of Run-Fit. He is the 2011 IDEA National Personal Trainer of the Year and 2014 recipient of the President’s Council on Fitness, Sports & Nutrition Community Leadership award. Dr. Karp holds three degrees in exercise science, including a Ph.D. in exercise physiology from Indiana University and a master’s degree from the world-famous Human Performance Laboratory at the University of Calgary. 

As a prolific writer, Dr. Karp has more than 200 articles published in numerous international running, coaching, and fitness magazines and scientific journals, is the author of five books, including Running for Women and Running a Marathon For Dummies, and is currently the senior online content editor for Active.com. Having a love of the verbal as well as the written word, he is also a featured speaker at national and international fitness and coaching conferences.

Dr. Karp is a nationally-certified running coach through USA Track & Field, has taught USA Track & Field’s highest level coaching certification, has led elite coaching camps at the U.S. Olympic Training Center, and is the creator of the Run-Fit Specialist™ certification. He has been a runner since sixth grade and was a member of the silver-medal winning U.S. Masters Team at the 2013 World Maccabiah Games in Israel.

Research

• Cardiovascular physiology of distance runners
• Glycogen synthesis and endurance performance
• Nutritional strategies for optimal recovery from exercise
• Central and peripheral limitations to VO₂max
• Relationship between breathing and stride rate in runners
• Altitude physiology and endurance performance
• Exercise-induced hypoxemia in endurance athletes
• Effects of training on carbohydrate and fat metabolism
• Metabolic causes of muscle fatigue
• Gender ddifferencesin metabolism during exercise
• Training VO₂max, lactate threshold, and running economy
• Genetics and athletic performance

Links

• Website
• Books
• Blog
• Facebook Page

In this episode, we chat about:

• Why some people can run faster than others
• Pushing through discomfort to learn about yourself
• Become someone better than you  currently are
• What it means to maximize mileage
• 90% people don’t run nearly enough to become as good as they could be
• Role of nutrition coaching high school runners
• Relationship between breathing and stride rate in runners
• Genetics and athletic performance
• Chocolate milk as a post run drink
• Lactate threshold
• Running Economy
• The importance of recovery

Inspirational Quote

[Tweet “”It’s not hard to make time for something you want to do” – Dr. Jason Karp”]

If you enjoyed the show, be sure to give it a review iTunes. See you next time.

In this episode, we chat about:

• Managing 3 businesses
• Behind the scenes of Athlete on Fire
• Common running injuries
• Importance of glute activation
• Increasing cadence
• Improving form
• Athleteonfire.com
• Athlete on Fire Podcast

If you enjoyed the show, be sure to give it a review iTunes. See you next time.

In this episode, I talk to Denny Krahe of DizRuns.com. Denny currently lives in Lakeland, FL, although he’s a Michigander at heart (At least during the summer). In his words, Denny has an awesome wife, baby, and two dogs that keep him busy. As if Denny isn’t busy enough, he also owns the personal training site DK FitSolutions, hosts the DizRuns With podcast and is on a journey to complete a marathon in each state.

On the “Diz Runs With…” show, Denny speaks with a different guest in each show that is from the running world, whether a pro-runner, a celeb-runner, or someone with a great story to tell about themselves and running. The show doesn’t just focus on running only, Denny talks to guests about how running has shaped his guests to this point, and what they think their future holds.

In this episode, we chat about:

• How Denny went from hating running to loving it
• How Denny through his first mileage goal of 728 Miles
• The power of community
• How the feeling after a run is always worthwhile
• Chasing the runners high
• Denny’s goal of completing a marathon in each state
• The role of strength training and nutrition in Denny’s training
• Using whole foods to fuel your runs

Inspirational Quote

[Open up your throttle and going as hard as you can ~Denny Krahe]

If you enjoyed the show, be sure to give it a review iTunes.

See you next time.

In this episode I chat with Julia Hanlon from Running on Om and the Running on Om Podcast.

I first stumbled across Julia’s site several months ago and was recently reminded about it from a fellow Conscious Runner. When I went back to Julia site, I knew I had to interview her.  Not only was I drawn to Julia as a runner, but as a person. Julia is 23 years old and wise beyond her years.

Julia’s two main loves are yoga and running. She began practicing yoga at the age of 16, fell in love with running mid-college, but did not start running competitively until her senior year. Through yoga and running, Julia has found personal growth, deep joy, and amazing communities.

Julia’s attention to detail in regards to her running, nutrition, yoga and meditation practices is inspiring and something we can all learn from.

I’m excited to share this episode with you and am sure you’ll enjoy it as much as I did.

In this episode you’ll learn:

• The importance of going beyond the edge
• Techniques for pushing through pain & discomfort
• The importance of tracking your strength work and making it fun
• How yoga makes you a better runner
• A yoga pose for quick recovery
• The power of story telling
• The importance of being purposeful about your training
• Inside Nike running camps and Coach Jay Johnson
• Running on Om
• Running on Om Podcast
• Coach Jay Johnson
• Boulder Running Camps

If you enjoyed the show, be sure to give it a review here.

Today, I’m happy to bring you Conscious Runner Eric Hunley.

This episode holds a special place in my heart because I’m coaching Eric. Eric is attempting a Boston Qualifier at the 2014 Outer Banks Marathon in November.

Eric blames the band Deep Purple for getting him started in running.

Here’s what he says:

“Deep Purple got me to run. John Lord died in 2012 and I decided to listen to an early track (I never really cared for the band and Smoke on the Water got on my nerves from overplaying).

I discovered Scandinavian Nights (Live in Stockholm 1970) and the song A Child In Time. It is a 20+ minute cut and the dynamics are incredible. Very passionate. I couldn’t just walk I was so hyped. I actually ran a few blocks. Then back to walking. I did this a couple times in the walk.

I then started to incorporate a bit more running into my walking with the idea of being able to do a mile, then two miles which was the requirement for the Army Physical Fitness Test.

After I was able to run over two miles without stopping, I thought that it would be amazing to run 5K. I did it and kept doing it over and over.”

In this episode you’ll learn:

• Getting started with running later in life
• How Eric went from running 2 miles to a marathon
• How the Band Deep Purple tricked him into running
• Holding yourself back when all you want to do is go
• The importance of easy and hard days
• How including strength training  in his routine has changed him
• Running by feel
• Training with a heart rate monitor
• Taking necessary breaks for increased performance
• How to manage life and running
• Hampton Runner

If you enjoyed the show, be sure to subscribe here.

Katrina is a runner, personal trainer, motivator and one of the most positive people I’ve met online. To say her journey is inspiring would be an understatement. Katrina’s been down the road of fat burners and get-fit-quick diets that would work at first, only to have the pounds return.

She discovered transformation meant doing it the hard way, the healthy way, though proper eating and working out!

In this episode you’ll learn:

• Katrina’s journey into fitness
• Insanity Max Interval training
• PIYO (push-ups, squats lunges Yoga
• The importance of form when strength training
• Why runners need to work their upper body
• Breaking things up to get stronger
• The trans-formative power of fitness
• Put in some work and eat
• The importance of eating whole food
• Making time to prepare quality meals
• When you get cravings your body is missing something
• If you’re in a comfortable place get out of it
• Katrina Elle

If you enjoyed the show, be sure to subscribe here.

Today I chat with Jill Angie from Running With Curves. This is one of the most enjoyable interviews I’ve had the pleasure to be part of.

I met Jill online and was struck by her journey to fitness and running.

In her own words, here’s Jill’s story:

“Once upon a time, I was a dedicated couch potato, corporate desk jockey, and addicted to sugar & processed foods.  My weight struggles started in my early teens and despite frequent diets and exercise regimens, I never managed to lose weight and keep it off.  I kept telling myself that as soon as I lost the weight, I could do all the things I wanted to do…until one day I realized that I was 42 years old, was very overweight, and felt sick, tired and dejected most of the time.  And I wasn’t getting any younger.  It was time to take action.”

In this episode we chat about:

• Jill’s weight loss journey
• Emotional eating
• Getting your head right for success
• Dealing with being self conscious about running
• Dealing with pain in life and in running
• Pushing past physical limits
• The importance of getting a customized plan
• Being gentle with yourself
• Making conscious choices
• Your circumstances being a reflection of past choices
• Running With Curves
• Running With Curves (The Book)

If you enjoyed the show, be sure to subscribe here.

I’m happy to bring Jessica Humphrey from Racing to Zen to you today.

What first caught my attention about Jessica’s site was the name. Jessica and I both share a passion for finding peace on the run.

Jessica is a mother, wife, urban teacher, runner, daughter, sister and friend who often forgets to “put her own oxygen mask on first.” Her blog documents her journey to running her first marathon on May 19, 2013 and her running adventures thereafter.

On May 23, 2012, she lost her dad to complications from diabetes and heart disease. she ran the Rite Aid Cleveland Marathon on May 19, 2013 to honor his memory and to push herself to put my health first in a long list of life responsibilities. All too often she found myself exhausted, ill and frustrated with life in general, only to realize that her work for my career, my family and her home had  come first, rather than the work of caring for herself.

She started running in 2008 and completed the Couch to 5K program, running my first race in May of that year. Along the way, she discovered that she is a runner at heart and has  since completed two marathons, seven half marathons, two triathlons and a variety of other road races.

In this episode you’ll learn about:

• Becoming a real runner
• When she started running
• Her weight loss journey
• The couch to 5k program
• The power of community
• From not being an athlete to becoming hooked on running
• Those first few runs
• Running to change her life and
• Running from stress and depression
• Overcoming fear
• Run less run faster

Be sure to subscribe to the show here.

Today, I bring to you runner, physiotherapist and Director of Body Leadership Australia, Paul Trevethan. Paul and I share the same passion of helping runners remain injury free.

One of the things that stuck out to me about Running Injury Free Revolution, besides Paul’s enthusiasm, was the sheer number of strength, and form videos he and his team have created.

Paul is the Director of Body Leadership Australia. He graduated as a physiotherapist from the University of Queensland in 1995 and has been practicing for over 18 years. 

Early in his career he embarked on a world-wide search for the very best treatment strategies. Paul believes that those skills should be used to empower people across the globe. He has treated thousands of runners from International Level, regular Marathoners to weekend park runners.

This was one of the most delightful interviews I’ve had the pleasure to be part of and I’m excited to share it with you.

In this episode you’ll learn about:

• How Paul got started running
• Running after being diagnosed with a heart condition
• Running with proper technique
• Body awareness and position
• The power of community
• How to run downhill without smashing your quads
• The importance of core strength
• Strength training with proper form
• The optimal foot strike
• The importance of muscle activation before you run
• Will Wragg’s 50 marathons in 50 days
• Three tips to make running easier

Running Injury Free Revolution

In the inspirational segment of the show I share an inspiring quote.

If you like the show, please give it a review in iTunes.

Today, I chat with runner and artist Nikki Blanton. Nikki was born in South Africa.  After graduating from high school, her family migrated to the United States. 

Inspired by watching her sister-in-law train and complete a marathon, she began to run. She ran and ran and ran.

First she ran for some sought-after HER time…time away from the babe attached to my hip, the crying, burping and breastfeeding.  Then she ran to shed baby weight.  Then she ran to slice open life.

In this episode, we talk about:

• Being in awe after watching her first marathon.
• Runners come in all sorts of packages
• How your running environment shapes you
• Pushing through pain while running a 50 miler
• Its about putting yourself out there and giving your all
• Running and your ego
• Being thankful for making to the start line
• The power of influence
• Trusting the process of running
• Chi running
• Taming the monkey mind by checking in
• Our Sole Intent
• Eating naturally
• Our Sole Intent Runner Art

Inspirational Segment

The Determination and Persistence of Building the Brooklyn Bridge

In the inspirational segment of the show I share a parable about small acts making a big difference. If you like the show, give it a review in iTunes.

This is a real life story of engineer John Roebling building the Brooklyn Bridge in New York, USA back in 1870. The bridge was completed in 1883, after 13 years.

A creative engineer named John Roebling was inspired by an idea to build a spectacular bridge connecting New York with the Long Island. However bridge building experts throughout the world thought that this was an impossible feat and told Roebling to forget the idea. It just could not be done. It was not practical. It had never been done before.

Roebling could not ignore the vision he had in his mind of this bridge. He thought about it all the time and he knew deep in his heart that it could be done. He just had to share the dream with someone else.

After much discussion and persuasion he managed to convince his son Washington, an up and coming engineer, that the bridge in fact could be built.

Working together for the first time, the father and son developed concepts of how it could be accomplished and how the obstacles could be overcome. With great excitement and inspiration, and the headiness of a wild challenge before them, they hired their crew and began to build their dream bridge.

The project started well, but when it was only a few months underway a tragic accident on the site took the life of John Roebling. Washington was also injured and left with a certain amount of brain damage, which resulted in him not being able to talk or walk.

“We told them so.” “Crazy men and their crazy dreams.” “It’s foolish to chase wild visions.”

Everyone had a negative comment to make and felt that the project should be scrapped since the Roeblings were the only ones who knew how the bridge could be built.

In spite of his handicap Washington was never discouraged and still had a burning desire to complete the bridge and his mind was still as sharp as ever. He tried to inspire and pass on his enthusiasm to some of his friends, but they were too daunted by the task.

As he lay on his bed in his hospital room, with the sunlight streaming through the windows, a gentle breeze blew the flimsy white curtains apart and he was able to see the sky and the tops of the trees outside for just a moment.

It seemed that there was a message for him not to give up. Suddenly an idea hit him. All he could do was move one finger and he decided to make the best use of it. By moving this, he slowly developed a code of communication with his wife.

He touched his wife’s arm with that finger, indicating to her that he wanted her to call the engineers again. Then he used the same method of tapping her arm to tell the engineers what to do. It seemed foolish but the project was under way again.

For 13 years Washington tapped out his instructions with his finger on his wife’s arm, until the bridge was finally completed. Today the spectacular Brooklyn Bridge stands in all its glory as a tribute to the triumph of one man’s indomitable spirit and his determination not to be defeated by circumstances.

It is also a tribute to the engineers and their team work, and to their faith in a man who was considered mad by half the world. It stands too as a tangible monument to the love and devotion of his wife who for 13 long years patiently decoded the messages of her husband and told the engineers what to do.

Perhaps this is one of the best examples of a never-say-die attitude that overcomes a terrible physical handicap and achieves an impossible goal.

Often when we face obstacles in our day-to-day life, our hurdles seem very small in comparison to what many others have to face. The Brooklyn Bridge shows us that dreams that seem impossible can be realized with determination and persistence, no matter what the odds are.

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I’m so excited to be bringing you this episode today. Today, I chat with runner, coach and founder of HillRunner.com, Ryan Hill. I remember HillRunner being one of the few running sites on the internet in the ‘9o’s.

Ryan began running in 1990 under the coaching of Indianhead Track Club Hall of Fame and Wisconsin Cross Country Coaches Hall of Fame member Dan Conway. He progressed from finishing last in his first race, a 7th grade 800 meter run, to becoming a conference champion (3200 meter run, 1995) before graduating from Chetek High School in Chetek, Wisconsin.

Ryan went on to run at NCAA Division III University of Wisconsin-Stout, where he was coached by current University of Chicago coach Chris Hall. he continued improving through college, graduating with personal bests of 15:43 in the 5K and 32:48 in the 10K on the track and 26:21 in the 8K in cross country.

Upon graduating, he changed my focus to the roads, where he ran personal bests of 1:13:43 in the half marathon and 2:40:05 in the marathon.

There’s a lot we can learn from Ryan.

In this episode, we talk about:

• Ryan’s Running Journey
• Running seven days a week
• The influence of coaching and how he got so much from his coaches
• Different coaching philosophies
• If you work hard, you can achieve beyond your dreams

Be sure to check out HillRunner.com for online training logs, running calculators and coaching services.

In the inspirational segment of the show I share a parable about CREATING OUR REALITY.

If you like the show, give it a review in iTunes.

In this episode I catch up with my friend Tom Casano who went from smoking pot, being depressed and lonely to having an amazing life.

In this episode, we talk about:

• Being sick and tired of being sick and tired
• Making the choice to be happy
• Being ready to do the work to have better in your life
• The law of attraction
• • Why people don’t change
  • Not taking things personally

Again, I’m trying something a little different with this full inspirational segment, if you like it, let me know and please be sure to give the show a review in iTunes.

To say running has transformed his life would be an understatement.

Steve is also the host of the Start Running Podcast and The Marathon Training podcast on iTunes and has helped train thousands of runners locally and around the world in distances from 5 feet, to 5k to 50k.

Steve’s mission is to introduce 1 million people to running.

In this episode, we talk about:

• Borderline diabetic to running coach starting a running club
• The importance of having a coach
• 3 Pillars of training
• Total body running
• Combating lack of motivation
• Strength training & Flexibility
• Importance of nutrition
• Importance of joining a running club
• How Steve’s evolved as a coach
• RunBuzz (Run Buzz is about creating connections to support, motivate and inspire each other. It’s about together, sharing our passion, our struggles, and our message that running is awesome!)

Inspirational segment

In the inspirational segment I share an inspiring quote.

If you like the show, please be sure to give it a review in iTunes.

Chris can often be found imparting  knowledge he’s learned during his 30+ year running career.

Chris has been a fairly elite runner since high school. He ran in college, placing 2nd in the nation in cross country. Raced for a running shop. Then got married. Got older. Tore an ACL. Or two. Did rehab and took up cycling. Raced the bike too. And he’s a writer. And still a runner.

In this episode, we talk about:

• How he got started with running
• Running at an elite level
• Running to make you happier
• Running and getting older
• How running  changes you
• We Run and We Ride

Inspirational segment

In the inspirational segment I share an inspiring quote.

If you like the show, please be sure to give it a review in iTunes.

What captivated me about Susie was the sheer number of miles she runs and the way she combines yoga and running.

To say my conversation with her was exciting, would be an understatement!

Currently Susie lives & works in Hawaii with her husband and is in the midst of completing a long held dream to celebrate the 100th anniversary of the 1914 Mana Expedition to Easter Island.

In this episode, we talk about:

• Getting to know your running self
• Her 330 mile, 13 day run for charity
• The inspiration for Running after Rutledge
• Running as a metaphor for life
• The coupling of running and yoga
• Running with the mind of meditation
• Yoga for the Long Run
• Susie’s site: Longrunergy
• Running after Routledge.

Inspirational segment

In the inspirational segment I share an inspiring quote.

If you like the show, please be sure to give it a review in iTunes.

In this episode I sit down with Chris Russell, 15 time Boston Qualifier, Groton Road Racer, frequent flyer, author of  The Mid Packer’s Lament and the voice behind the Run Run Live podcast and site.

Chris lives and trains in suburban Massachusetts with his family and super Border collie Buddy.

Chris is also a member of the Squannacook River Runners, a small, community running club in Groton, MA that brings you the famous Groton Road Race each year!

I was interviewed by Chris several months ago and was really excited to turn the tables on him.

In this episode we talk about:

• The Boston Marathon
• Running and getting older
• Running by feel instead of pace
• Running and travel
• Importance of strength training
• Cross training
• Core work
• Pushing past pain

Inspirational segment

In the inspirational segment I share an inspiring quote.

If you like the show, please be sure to give it a review in iTunes.

In this episode, I talk to Timur Crone. I met Timur in a LinkedIn forum for runners.

What drew me to him was the similarity of our interests.

Besides running, we’re both interested in meditation, psychology and Tai Chi.

Timur has been a competitive runner for the past twelve years including high school, UC San Diego Cross Country and Track and Field teams. He’s also a USATF certified coach.

Timur recently completed his Masters in Counseling Psychology at Sofia University (formerly known as the Institute of Transpersonal Psychology) in Palo Alto, CA.

He’s also trained extensively with Master John Bracy (chi-arts.com) in the principles of Chinese internal arts, which he’s  applied to running.

To say I was excited to speak with Timur would be an understatement. I absolutely loved my interview with him and think you’ll enjoy it too.

In this episode we talk about:

• Remembering empathy for yourself and others
• knowing when to push and when to back off
• Running with the mind of mindfulness and meditation
• Benefits of Tai Chi, Bagua, Block training to running
• Whole person coaching
• Being in the zone
• The importance of form
• TRX

To see what Timur is up to or find out more about whole person running coaching, visit his site at RunnerSpeaks.com.

Inspirational segment

In the inspirational segment I share an inspirational quote.

If you like the show, please be sure to give it a review in iTunes.