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Run to the Top Podcast | The Ultimate Guide to Running

Running podcast to motivate & help runners of every level run their best. interviews running influencers, scientists, psychologists, nutritionists, & everyday runners with inspiring stories.
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Run to the Top Podcast | The Ultimate Guide to Running
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Now displaying: 2016
Dec 28, 2016

My guest today is statistics professor and humble Olympian Jared Ward.

He’s one of the best pacers in the world, and on today’s podcast we’re going to find out how we can start training to pace our races as perfectly as he does.

Jared wrote his Master’s thesis on pacing, and he’s sharing some of his insider information, tips, and tricks for how we can start managing our perfect pace.

One of his biggest pieces of advice is how he uses each running season to improve and learn new techniques.

As runners, we know that with every race we are testing our limits and learning something new about ourselves, and Jared’s got this learning down to a science.

So get excited!

Here are some of the topics we’ll discuss today:

  • The rewards of marathon training
  • Jared’s trick for getting into the zone
  • Jared’s thesis on how to have successful pacing
  • What it’s like to qualify for an Olympic team
  • How to run well in hotter temperatures

Questions Jared is asked:

3:15 What excites you about marathons?

4:10 Tell us about your success and your background as a runner

5:14 What’s your experience with running marathons?

8:23 What made you to decide to keep teaching instead of running full-time?

9:46 Can you handle the idea of just being a runner?

11:52 How has life changed for you as a running celebrity?

15:20 What inspired you to write your Master’s thesis on pacing?

18:08 What did you find out about successful pacing?

23:40 Do you have any pacing tips for runners?

27:35 Do you use a watch when running?

29:22 Do you ever have moments of doubt while running?

33:20 What do you tell yourself when you’re hurting while running?

36:35 How epic it did feel to cross the finish line at the Olympic qualifiers?

37:31 What was the Rio Marathon like?

40:09 Does your Olympic experience influence how you feel about your race abilities?

41:00 How did you train for your Olympic qualifier?

43:10 How can you run so well in the heat?

46:06 What’s your advice for high temperature runners?

48:30 What shoes do you train and race in?

51:00 Are you more or less sore after your races?

52:05 How do you manage to keep your family a priority?

55:05 What it’s like having a massage therapist for a wife?

55:42 What do you have planned for the future?

58:27 The Final Kick Round!

Quotes by Jared:

“I’ve mostly been blessed to never have a season in running that hasn’t been better than the season before.”

“I fell in love with the marathon before I raced it. I loved the training.”

“Trying to harness the trick of getting into the zone and racing so something magical can happen.”

“A marathon is more a race of me vs. me more than me vs. the people around me.”

“It’s more about maintaining a consistent metabolic rate than it is about maintaining a consistent pace.”

“Your body is always going to be your best gauge.”

“It’s just so critical to get in as much hydration as possible.”

“Never cash out long-term success for short-term success.”

Take a Listen on Your Next Run

Want more awesome interviews and advice? Subscribe to our iTunes channel

Links:

Jared Ward Running Co

Runners Connect Temperature and Pace Calculator

Saucony Type A (Jared's racing shoe) women's version (Use coupon code TINA for 10% off at Saucony.com)

Saucony Kinvara (Jared's training shoe) women's version

Saucony Zealot (Jared's training shoe) women's version

Saucony Triumph (Jared's shoe for tired/sore days) women's version

Saucony Life on the Run Men's clothing and Women's clothing

Jared on Twitter

Running with the Buffaloes by Chris Lear

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top

Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth

Use coupon code TINA for 10% off at Saucony.com

 

Dec 25, 2016

Today’s episode is a special treat.

I’ve brought on my good friend and fellow marathoner Sarah Crouch to play hostess with the mostess and ask me the hard questions on today’s special podcast.

I just finished the California International Marathon with a brand new personal record, and Sarah asks me all about how it feels to be both proud and disappointed in my finishing time.

I’ve been lucky enough to have run each of my marathons faster than the one before, but my perfectionist lifestyle always expects more.

I know a lot of you can relate to the fact that we runners hold ourselves to such high standards.

I’m guilty of not giving myself enough credit where it’s due, but that doesn’t mean I’m always beating myself up either.

I’m going to share how I stay motivated, how I train, and what I do to keep myself positive and healthy when my perfectionist attitude tries to come out.

Here are some of the topics we’ll discuss today:

  • Tina’s record-making experience at CIM
  • How celebrity can change your running career
  • What motivates Tina to stay positive
  • Which boy band is (and always has been) Tina’s favorite
  • Tina’s favorite episode of Run to the Top
  • Tina answers fan questions!

Questions Tina is asked:

1:35 Can you recap your California International Marathon?

4:05 Will you be able to settle for small successes?

4:50 Was this marathon your personal best so far?

6:00 Who is your motivation?

6:50 What was the hardest thing at CIM?

9:07 How did your pace feel at CIM?

10:30 How do you keep your confidence up?

12:00 How do you feel a week and/or a day before a big race?

14:37 How do you shape your identity outside of your race times?

16:06 What thing sticks out for you most about race time?

19:55 Who are you outside of running?

22:50 What’s Tina’s Backstreet Boys story?

24:28 How has celebrity affected your running and your life?

26:20 How do you maintain your positivity?

29:20 Would your running performance be different if you didn’t have this podcast?

30:50 What has been your favorite interview on the podcast?

31:41 Have you made it yet in your running career?

35:20 What were your teenage running exploits?

36:26 What moment changed your mind about running?

36:50 Why are British youths pushed so hard to run so young?

37:50 What was your partying lifestyle like?

40:00 What’s it like to train with Sarah?

44:26 When is your next marathon?

46:11 How do you approach personal goal setting?

48:15 How do you keep your confidence up during a race?

49:18 How did you feel when you saw your new personal record time?

53:10 What do you eat the day before a marathon?

54:54 What is your first craving after a marathon?

57:20 Rapid-fire round!

59:57 The Final Kick Round!

Quotes by Tina:

“I’m learning…that a PR is still a PR.”

“Why can’t I be a normal person who just sits and watches Netflix?”

“I like to think I’m a good person who puts others first.”

“I try and share my true feelings even it makes me look a bit stupid.”

“I’ll stop drinking, but instead I’m gonna drink Red Bull.”

“That is my next big goal - to run for England in the Commonwealth Games.”

“I was angry at myself for not giving my very best.”

Take a Listen on Your Next Run

Want more awesome interviews and advice? Subscribe to our iTunes channel

Links:

Tina's Blog

Sarah Crouch

Cranberry Bliss Bars 

Tina's Freakshake

Phoebe Wright

Phoebe Wright Podcast Episode

Tina's favorite running shoe: Saucony Ride (use coupon code TINA for 10% off)

Matt Fitzgerald

Sarah Crouch Instagram

Tina Instagram

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

 

Dec 21, 2016

If you love the science behind running, this is the episode for you!

I’ve brought Jordan Santos-Concejero on the podcast today to discuss a little bit of his research on the physiology and the biomechanics behind the art of running.

Dr. Santos started out as a professional runner, but trying to keep up with competitive running and work on his PhD at the same time became a bit much.

Besides, he was much more interested in the research behind what makes a good runner truly great. He’s spent a majority of his research career studying Kenyan runners and their successes.

He breaks down genetics and human evolution and then combines them with modern training in order to uncover what makes professional runners so successful.

If you’ve ever had any questions about your stride, your strike, or even your genetic disposition for physical fitness, tune in now!

Here are some of the topics we’ll discuss today:

Finding the balance between diet, rest, and training hard
Why strength training is so important for runners
Dr. Santos’ research on ground contact time, cadence, and striking
All of the different factors that influence running economy
The touchy subject of genetic doping
Questions Jordan is asked:

3:45 What was your international running career like?

5:05 How did your dad inspire you to run?

5:26 Do you have any advice for new runners?

6:20 What was the highlight of your running career?

7:06 How long did it take you to balance training hard with resting right?

7:52 Why did you decide to retire from running?

8:48 Do you still run for fun?

9:55 Did you always know you wanted to study running academically?

12:20 When did running economy come into your research?

13:18 Are you an economical runner?

14:07 Why should runners focus on strength training?

15:15 What kind of strength training should runners do?

16:06 How often should we go to the gym?

18:03 Why did you focus your research on Kenyan runners?

19:40 Can you share some of your findings with us?

21:30 What is the ground contact time you study?

23:16 What are your theories on efficient ground contact times?

25:07 Do you see people moving to Kenya for training?

26:43 How can European runners imitate Kenyan training?

27:31 Do you see people messing with genetics in the future to be better runners?

29:55 How is your research working against genetic doping?

32:11 What is your research on running cadence and stride?

35:40 Did you find any differences in running cadence with different types of runners?

36:50 Should we just stick with the stride that is comfortable for us?

37:53 What is your research on striking?

39:45 Can we change heel striking to forefoot striking?

40:40 The pros and cons of barefoot running

42:30 How does it feel to be a researcher?

43:50 Where do you see your research going in the future?

47:12 The Final Kick Round!

Quotes by Jordan:

“Training hard is important, but actually it’s more important to get enough rest.”

“I can’t run for fun, I can only run for performance.”

“Strength training is a key training to improve your performance…and reduce risk of injury.”

“Short ground contact time will improve running performance. You can improve your ground contact time by improving your stiffness with strength training.”

“If you don’t do physical activity when you are a kid, some of the physical adaption that [Kenyans] have, you will never get.”

“If you try to change your running cadence consciously, your running economy will be worse.”

“The most economical runners strike on their forefoot.”

Dec 16, 2016

Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet. 

But they do it with running! 

Members of Back On My Feet meet three times a week for morning runs on top of interview training, health and wellness education, and other services that help them find jobs and get their lives running again. 

As CEO, Katy brings her philanthropic eye and economics experience to an already thriving business. 

We discuss the ways she’s increased donations, increased programmatic impact, and improved the ways the company measures the success of its members. 

There are waiting lists of people waiting to participate in Back On My feet, and Katy shares the way we can all help out. 

Here are some of the topics we’ll discuss today:

  • Everything Katy’s accomplished with Back On My Feet
  • How health and success work together to create social wellness
  • The ways running builds self-esteem and empowers individuals
  • How individuals and the corporate world work together for social wellness
  • What we can all do to be more socially aware
  • How we can donate our time and money to Back On My Feet 

Questions Katy is asked:

3:34 When did Katy move over to the United States?

4:30 Why is running so special?

5:33 Do you run in the mornings?

7:02 What has Katy accomplished with Back On My Feet?

9:00 What is Back On My Feet and how does it work?

11:28 Everyone with Back On My Feet gets a free pair of running shoes

12:08 What’s it like being a Back On My Feet alumni?

13:13 How did you convince your sponsors to get involved?

15:05 How many members join marathons?

16:10 Which cities participate in Back On My Feet?

17:06 How can we get in touch with Back On My Feet?

18:10 How big can Back On My Feet get?

19:24 How do the sponsors help members find jobs and get back on their feet?

21:20 Does Back On My Feet offer interview training for members?

22:32 How do donations work with Back On My Feet?

24:45 What attracted Katy to Back On My Feet?

25:53 What attracts Katy to social wellness?

26:40 What social differences do you see between the UK and the USA?

28:22 Are things moving in the right direction?

29:35 How many different ways can corporations work with Back On My Feet?

31:11 Why is running so empowering?

33:43 What moment brought it home for Katy?

36:29 How Katy’s mom inspires her

38:07 How is the running community like a family?

39:20 How does recruitment work?

41:15 Why do you start running so early in the morning?

43:27 The story that impacted Katy the most

46:28 What happens at the beginning and the end of each run?

49:18 The Final Kick Round!

Quotes by Katy:

“I run a mile a minute in how I act in daily life, and for me when I go running it’s a moment of clarity.”

“Back On My Feet starts with running.”

“Companies and corporations want to work with non-profits in a unique way. They want a variety of ways.”

“The reason we use running is because anyone can do it. We are born to run.”

 

Links:

Back On My Feet

To get involved: info@backonmyfeet.org

How to get your business involved: partners@backonmyfeet.org

November Project

Born to Run Chris McDougall

Cytomax

Clif Bar

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Dec 7, 2016

Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet. 

But they do it with running! 

Members of Back On My Feet meet three times a week for morning runs on top of interview training, health and wellness education, and other services that help them find jobs and get their lives running again. 

As CEO, Katy brings her philanthropic eye and economics experience to an already thriving business. 

We discuss the ways she’s increased donations, increased programmatic impact, and improved the ways the company measures the success of its members. 

There are waiting lists of people waiting to participate in Back On My feet, and Katy shares the way we can all help out. 

Here are some of the topics we’ll discuss today:

  • Everything Katy’s accomplished with Back On My Feet
  • How health and success work together to create social wellness
  • The ways running builds self-esteem and empowers individuals
  • How individuals and the corporate world work together for social wellness
  • What we can all do to be more socially aware
  • How we can donate our time and money to Back On My Feet 

Questions Katy is asked:

3:34 When did Katy move over to the United States?

4:30 Why is running so special?

5:33 Do you run in the mornings?

7:02 What has Katy accomplished with Back On My Feet?

9:00 What is Back On My Feet and how does it work?

11:28 Everyone with Back On My Feet gets a free pair of running shoes

12:08 What’s it like being a Back On My Feet alumni?

13:13 How did you convince your sponsors to get involved?

15:05 How many members join marathons?

16:10 Which cities participate in Back On My Feet?

17:06 How can we get in touch with Back On My Feet?

18:10 How big can Back On My Feet get?

19:24 How do the sponsors help members find jobs and get back on their feet?

21:20 Does Back On My Feet offer interview training for members?

22:32 How do donations work with Back On My Feet?

24:45 What attracted Katy to Back On My Feet?

25:53 What attracts Katy to social wellness?

26:40 What social differences do you see between the UK and the USA?

28:22 Are things moving in the right direction?

29:35 How many different ways can corporations work with Back On My Feet?

31:11 Why is running so empowering?

33:43 What moment brought it home for Katy?

36:29 How Katy’s mom inspires her

38:07 How is the running community like a family?

39:20 How does recruitment work?

41:15 Why do you start running so early in the morning?

43:27 The story that impacted Katy the most

46:28 What happens at the beginning and the end of each run?

49:18 The Final Kick Round!

Quotes by Katy:

“I run a mile a minute in how I act in daily life, and for me when I go running it’s a moment of clarity.”

“Back On My Feet starts with running.”

“Companies and corporations want to work with non-profits in a unique way. They want a variety of ways.”

“The reason we use running is because anyone can do it. We are born to run.”

 

Links:

Back On My Feet

To get involved: info@backonmyfeet.org

How to get your business involved: partners@backonmyfeet.org

November Project

Born to Run Chris McDougall

Cytomax

Clif Bar

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Nov 23, 2016

Today’s episode is going to completely change the way you look at running form.

I’m sure we’re all guilty of saying we have “bad form” while running. I know my own peroneal arthritis effects my form and the way I think about it, and that’s why I brought the Gait Guys on the podcast.

It’s time to get a new perspective! Durability is what Dr. Shawn Allen and Dr. Ivo Waerlop are all about.

Your running form isn’t really what matters. It’s how durable and economical that form is and what it’s doing to and for your body.

Injuries, surgery, and simple ignorance are all responsible for our running forms, regardless of whether they’re good or bad, but it’s easier than you think to re-train your body to overcome discomfort and pain. You may not even need to change your running form at all.

Rather, we are going to discuss permanent moving patterns and how to make up for what your patterns might be lacking in order for you to have the [...]

Nov 17, 2016

Will you help me give a wedding present today?

My guest didn’t start out as a runner, in fact, she did not start running until one year ago.

Chiara was a springboard diver who was inspired to run by the most powerful force of all: love!

As new runners, we all know how magical that first run can be, but today’s episode is truly for the romantic runner.

Chiara shares one of the most romantic relationship stories I have ever heard about how her fiancé Francesco inspired her to become a better runner and a better woman.

She’s discovered a whole new world of health and fitness that would not have been possible if she and Francesco had never met, and she shares with us how a new perspective on running can inspire change in your whole life.

Here are some of the topics we’ll discuss today:

How running compares to other niche sports
How feelings for a significant other can inspire your perspectives on health and exercise
Tr [...]

Nov 9, 2016

If you’ve ever run a marathon, you know how hectic race day can be. 

You’re out of your element, you’re in a new area, and everything about your routine is falling apart. This is where Chris Heuisler comes in! 

I brought Chris on the podcast today to talk about what he does as the RunWestin Concierge. 

As concierge, he’s on-call to every single marathoner running the Rock ‘n Roll marathon. 

Nov 2, 2016

Today my guest is one of the best distance runners in the country. 

Molly Huddle finished 6th in the 10k at the 2016 Rio Olympics and is about to try her legs out on her first marathon in New York. 

Molly is already a superstar – and has been since college – but that doesn’t stop her from learning new things. 

She’s going to s [...]

Oct 26, 2016

I’ve been wanting to talk to our guest today for a long time! 

He’s got a lot of experience, a lot of opinions, and he’s not afraid to share them. 

Nick Symmonds is an elite runner who’s won Olympic medals and competed in his fair share of world track and field championships. 

He’s seen a lot of things in his time running professionally, and he’s on the podcast today to share a few of these experiences. 

[...]
Oct 19, 2016

Everyone has a body image issues, and overcoming them is a huge challenge. 

My guest today is no stranger to that. 

Ethan is from Los Angeles, so he knows better than anyone how detrimental body image issues can be to our confidence and our health. 

That’s part of what inspired him to create The Ginger Runner, a website and vlog dedicated not only to running but how to overcome all the hardest and ugliest parts of runn [...]

Oct 12, 2016

If you think it’s impossible to run 50+ miles day for weeks on end, our guest today is here to prove you wrong!

After overcoming a 16 year battle with heroin addiction, Perry Newburn is lucky to be alive. 

He realizes what running brings to our lives, and wanted to give back to the running community in the same way that he had been given a second chance. Perry became the king of long-distance running and he’s run numerous marathons, ultra races, and challenges like running around the outside of both islands of New Zealand and running for 72 hours straight wit [...]

Oct 5, 2016

If you have some burning questions about your running diet, tune in now and listen to this interview with legendary nutritionist Nancy Clark. 

She’s a registered dietician with years of experience in the field of Sports Nutrition. She knows how important it is to develop a personalized nutrition plan based on your dietary needs and unique training plan, and we talk about how you can still treat yourself with dessert without blowing your calorie intake for the day. 

The trick is knowing how many calories you burn per hour and what foods you like to eat that help [...]

Sep 28, 2016

 

Have you run a Warrior Dash? 

The Warrior Dash is a part of this fantastic trend of obstacle races, a running race that combines all sorts of physical feats to spice up your run. They will show you that no matter what you look like or how fast you are, you CAN succeed and accomplish things you never thought you could.

These obstacles mean a diverse group of people can tackle one goal together at a fun, challenging event that gets you out of your comfort zone.

Sep 21, 2016

If you’ve ever given up on running once, or twice, or maybe twenty times, then this is the episode for you. Pete Magill is my guest today and we’re talking about why it’s so easy to quit running, and how it’s just as easy to start back up again. 

Pete is the author of the transformative book “The Born Again Runner”, and he breaks down key training techniques that will change the way you put together your runner’s body. 

For Pete, running became his anchor, and he’s developed a strong and smart training regimen steeped in personal experience and gr [...]

Sep 14, 2016

Not many runners are able to have their spouses as their coaches, but as you may know, my husband and I are an exception to that rule. 

Today we’re talking to Steve Picucci, who is the head cross-country and track and field coach at Moorehead State University in Kentucky. He also happens to be my husband, and he coaches me as well.

Steve has an innate ability to understand what each individual runner needs when it matters. This is part of what makes him such a great coach. Here are some of the topics we’ll discuss today:

Sep 7, 2016

Running has been in the spotlight a lot in the past few weeks, and not for a positive reason. Because there have been some recent physical attacks on runners, it’s important to understand how to stay safe while running. 

Do you know what to do if your life is in danger? 

This information is important for men and women alike.

Todd Williams, two-time Olympian and black-belt in Brazilian jiu jitsu, is the founder of RunSaf [...]

Aug 31, 2016

We all know about power meters for cycling, but now there are power meters for running too. Today, Jim Vance the author of “Run with Power,” will explain what power meters are and how they can be used in training.

Or, if you are new to running and are interested in how to obtain goals, Jim will speak about how a power meter can help you.

Some of the topics that you’ll hear about include:

  • Jim’s background as a [...]
Aug 24, 2016

Today we are talking to Ed Whitlock, who is 85 and still breaking running records.

 

Ed began his running career when he was 14. He continued running when he went to University, but took a break from running after he injured his achilles. Ed started running again when he was 40, breaking all sorts of running records up until today.

 

Some of the topics that you’ll hear about include:

 

    Aug 17, 2016

    Hiring a coach to help train can get expensive, but today we are going to hear from Dirk Friel, the Founder and CEO of TrainingPeaks about why it’s a good idea to consider a coach. 

    Or, If you are an experienced runner and thinking about becoming a coach, Dirk has some great advice for you.

    Some of the topics that you’ll hear about include:

    • Dirk’s background growing up with fitness.
    • Dirks journey from chasing his d [...]
    Aug 10, 2016

    Today we are talking to a couple who have grown up together in their running careers. 

    They met in college, dated long-distance, got married, and are now the parents of two young children. This is in addition to having thriving running careers and keeping up with their coaching and their blog.

    Stephanie and Ben Bruce are the guests today, and this is a fantastic show for parents and non-parents alike, as they give a lot of great advice. They’re both down-to-earth and able to accept criticism, which they have had their fair share of, so we’ll talk about that.  [...]

    Aug 3, 2016

    Matt Long is the author of The Long Run. Some of you may already know his story: In short, he was hit by a bus, spent six weeks in a medically induced coma in the ICU, and was told that he would be lucky to walk with a cane. 

    Matt was extremely determined and never gave up when it came to getting back on his feet and back into his regular life.  [...]

    Jul 27, 2016

    Do you ever feel like you are holding yourself back? If so, you’re not alone! No matter how good a runner you are, it’s likely that you spend a lot of time convincing yourself that you’re not as good as you actually are. This is part of human nature.

    Today’s guest gives us some pointers on overcoming mental obstacles and getting ourselves to where we want and need to be in our running and in other areas of our lives.

    That guest is Scott Welle, a best-selling author, peak performance strategist, marathon runner, and founder of Outperform the Norm. He has a d [...]

    Jul 20, 2016

    Do you know how to properly fuel your body before, during and after a workout? As an athlete, you are probably aware of the importance of eating well, but do you know what that entails? Maybe you have trouble because you don’t like to cook, but at the same time, you don’t like to rely too heavily on packaged foods. Since your health is tied to what you eat, this is something that you need to know about.

     

    Today’s guest is Matt Kadey. Matt is a dietitian, cyclist, nutrition and travel writer, and professional recipe developer. He is also the author of

    Jul 13, 2016

    There’s one topic that many female runners will need to consider at some point during their running careers, and that is pregnancy.

    Whether planned or unplanned, pregnancy can absolutely have a huge effect on your training and workouts.

    Many doctors will support a woman who is planning to run throughout her pregnancy (as long as it is safe for her in particular, of course!), so taking a nine-month hiatus is not often necessary.

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