Another Mother Runner

Sarah and Dimity offer advice: 

-for Shuni about fighting nausea after a long run (+ not running in a fasted state); 

-regarding mileage early in a training cycle for Jennifer; 

-about blister issues suffered by Kerry; and,

-when to make eye contact and greet fellow runners in response to Other Sarah’s query. 

In the intro, Sarah shares her experience after vaccine #2; at the very end of the episode, be sure to catch Dimity’s impassioned cyclist-rant.

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Sarah and Coach Liz dive into data-interpretation with Coach Jen Harrison to help you understand what all those GPS numbers mean—and how they can be used to your training advantage. The coaching duo details: 

-what numbers they each keep an eye on while running, then post-workout;

-the can-you-trust-it accuracy of many stats; 

-whether the lifestyle data can be a help—or a hinderance; 

-how cadence is calculated—and what it can tell you; and,

-what those annoying “unproductive” or “inefficient” messages from your watch mean.  

Sarah and Liz talk dirty (read: about bidets!) in the intro; at 13:57, Coach Jen jumps unexpectedly into the conversation. 

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If you're feeling athletically restless, this is your episode. We’re going to help you recenter yourself as we’re focusing on how to dig back into training and set appropriate performance goals.

Helping us to that is Olympian and sports psychology coach Roisin McGettigan-Dumas. Ro is the co-author of the Believe Training Journal, as well as a co-host of the Keeping Track podcast. She lives in Providence, RI with her husband and three kids.

Ro shares:

—Why it's vital to understand your reason behind your goal and race;

—How procrastination can lure—and then bite—you;

—Why it's normal to dread a challenging workout, and how to soften its edges;

—Why a 4% improvement is an optimal goal to set.

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Sarah and Coach Liz enjoy a high-energy gab session with Meaghan B. Murphy, a longtime runner and author of Your Fully Charged Life: A Radically Simple Approach to Having Endless Energy and Filling Every Day with Yay. With insight and self-deprecating candor, Meaghan shares:

-how she trained herself to live with optimism and joy;

-ways to use resiliency and grit to overcome adversity;

-the power of positive self-talk and other happiness strategies;

-using meditation while she, her husband, and three kids were sick with COVID-19; and,

-what “dopamine dressing” is—and how it can improve your runs!

The chug-Nuun word is “yay!” whenever uttered by of one of the three gals.

Trigger warning: To avoid brief mentions of eating disorders and suicide, start listening at 24:00.

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Sarah and Dimity tell:

-Tori the ways to determine whether to run or strength train first; 

-Julia how to beat training plan burnout; and, 

-city-dwelling Elena how to protect herself from airborne pollutants. 

Sarah details her delightful run-swim-brunch-museum Sunday with Molly, which launches Dim + SBS on a few laugh-filled tangents.

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Sarah goes it solo for this tribute to a race that isn’t happening on Monday: the Boston Marathon. She serves up a dozen clips from past guests, recounting their experiences at the venerable marathon, from volunteering at the expo to winning the whole dang thing! Listen to:

-Meb Keflezighi recount “the thrill of a lifetime,” winning in 2014;

-Kathrine Switzer detail her near “take-down” on the course in the then-all-male race;

-the oldest-ever female finisher tell what kept her returning every year;

-a BAMR describe the unsurpassed crowd support that propelled her to a 20-minute PR; and,

-Bethany relay her hilarious (and slightly horrifying!) birth-a-tampon story.

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If you've spent too much time wondering what you’d do if running were no longer an option, this episode is for you.

Dimity chats with two women who have overcome significant hurdles and found their way back to running. First up is Kathe Pate, who has had hip surgery, a hip replacement, and will soon have a knee replacement; she plans on moving forward for years to come.

Chasing that dose of motivation is Lindsey McRoberts, who was diagnosed with rheumatoid arthritis during the pandemic; she's currently training for Grandma's Virtual Half Marathon.

Tune in to listen to their inspiring stories—and perhaps tweak your own perspective.

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Sarah and Tish Hamilton delve into perfectionism—what it is, what it does to us, how to overcome it—with Kathryn Ely, a licensed counselor and host of the Imperfect Thriving podcast. A self-professed “anxious perfectionist,” Kathryn lays out:

-traits and behaviors of perfectionism; 

-why perfectionism can trip you up—in running and everyday life; 

-how (and why!) to give yourself permission to be a beginner; 

-the power (both positive and negative) of self-talk; and 

-what type of therapy can work best for overcoming perfectionism. 

In the liberal arts-y intro, Sarah and Tish talk poetry, wildflowers, and sunrises (!!); Kathryn makes a perfectly timed entrance at 10:43.

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Sarah and Dimity suggest:

-mom of two littles Nicole pay attention to her own rhythms when planning workouts;

-training—and real-life advice—for Amy, who is pursuing a half marathon in every state; and, 

-journaling perspective to Kate, who already tracks workouts electronically. 

Nuun drinking game? Chug whenever Dimity mentions Des Linden’s upcoming 50K record attempt!

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Sarah and Coach Amanda take a breather with James Nestor, author of the fascinating book Breath: The New Science of a Lost Art. In this eye- (nose?!) opening conversation, James details: 

-the astounding negative effects of breathing in an abnormal way;

-the power of breathing through your nose, not your mouth; 

-how to (slowly) morph into a nasal breather while running; 

-solutions for side cramps; and,

-insightful breathing advice for asthmatics.

Sarah and Amanda kvetch about the difficulties of dressing to run in mercurial spring weather in the intro. The sonorous-voiced James joins at 12:19.

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While it's still unclear when and how a major marathon will happen, smaller running races are blooming all over the country.

Dimity checks in with two race directors in two states: John Mortimer, founder of Millenium Running in Bedford, New Hampshire, and Karen Lechtenberg, a race director of five events and a full-time teacher in Sioux Falls, South Dakota.

The three discuss:

—What March 2020 felt like—and how Cinco de Mayo became Cinco de Julio

—Best practices for race day from a race director and runner's perspective;

—The silver linings that COVID-19 brought to road racing (PR's galore!);

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Sarah and Molly get cozy with four women runners (including Courtney) who share their sleep habits and bedtime routines. They share a slew of suggestions, including detailing:

-best products and practices for calming the mind;

-the genius of automation, whether with lightbulbs, thermostats, or routines; 

-favorite scents of essential oils and how they use them; 

-sleep-improving techniques and products for babies (!); and,

-ways to regulate body temperature to hasten sleep. 

Sarah and her BRF detail their big weekend plans, dubbed “swim and bleed” by Molly! The first guest joins at 12:18.

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Dimity and Sarah enlighten:

-plus-size Megan on the best way to build speed; 

-Margaret on track etiquette; and,

-Janelle on satiating post-strength-training hunger.

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Sarah and Coach Liz are joined by Coach Jen Harrison to discuss how to get out of a winter running rut. Answering queries from real women runners, the coaches detail: 

-techniques for avoiding injury as you increase your weekly mileage; 

-clever ways to acclimate from treadmill sessions to running outdoors;

-the importance of taking a break from running if you’re feeling burnt out; 

-preparation for returning to a starting corral, including managing nerves; and,

-motivational mojo-boosters if you’re still running solo or don’t have a race on the horizon. 

Sarah shares her 2021 marathon plans, and the hosting duo laughs over kids’ loveys before Coach Jen joins at 15:02.

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A virtual celebration today for Girls on the Run, a program that builds confidence and connection in girls ages 8 to 13 through running and movement.

Dimity talks to three people whose lives have been significantly impacted by the program: Katy Doar, who went through the program in 1999; April Massett, a coach and current GOTR regional director; and Julia Massett, a high school senior who spent five years in GOTR programs.

Find a Girls on the Run Program in your area, volunteer as a coach, or get more information here.

Join the 25th Anniversary Celebration (free!) with Host Hoda Kotb at 7 pm ET on March 25, 2021.

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Sarah and Tish gab with four gals about home gyms for runners, starting with a fitness expert, then moving on to three “regular” women. Topics tossed around include:

-best exercise equipment for providing variety and motivation; 

-how to find (or make) room for a workout-at-home space; 

-creative sources for keeping do-it-yourself workouts fresh; 

-how to stay accountable in a gym with just one “member”; and, 

-the beauty of a squat rack!

After sharing laughs about their own home set-ups, the hosting duo welcome the first home-gym-lovin’ mother runner at 15:08.

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Answers #62: Rates of Perceived Exertion; Cures for "Bacne"

Sarah and Dimity share wisdom regarding:

-reasons for differences in post-workout soreness to too-sore Amanda;

-rates of perceived exertion for training-for-a-race Hannah; and,

-treatments Julie can try for to banish “bacne,” including this exfoliator and body wash.

Enter the NordicTrack giveaway!

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Sarah and Dimity talk with Alexi Pappas, Olympic runner, actor, and author of Bravey: Chasing Dreams, Befriending Pain, and Other Big Ideas. The hosts are smitten as Alexi details: 

-the definition of a “Bravey,” a resonate term she coined;

-the hardest part, for her, of the postponement of the 2020 Olympic Games;

-the paramount importance of sleep; 

-actionable strategies for dealing with pain during a race or workout; and,

-the self-preservation power of “willpower budgeting.”

Before Alexi hops on at 14:17, Dimity details her first strokes (pool + bike) for her Aquabike race.

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In this gory episode, Dr. Jed Gorlin talks through all the basics of blood donation and running; whether you're a first-timer or an experienced pro, you'll learn helpful best practices when it comes to donating your red cells.

Dr. Gorlin shares:

—Why runners (and active people) are ideal for donating blood;

—The best way to prepare for donation;

—The real reason there are cookies + pretzels in the post-donation recovery area;

—And how to ideally time your donation around workouts and races.

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Sarah and Dimity speak with Dawna Stone, the new president of RunningUSA and the founder of Women’s Running magazine. The trio talk about:

-the powerful force of women running together;

-whether virtual races are here to stay; 

-what in-person races might look like once they resume; 

-the complex logistics of holding a large race; and,

-the question on every runner’s mind—fall racing season: yay or nay?

Before the guest joins at 13:11, Dimity shares a big (big!) 2021 athletic goal for herself. You heard it here first!

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Sarah and Dimity share advice about:

-washing running accessories for Jana (“it’s really a sniff test,” is Dim’s

short answer); 

-the most effective stretches to relieve Kristen’s (or your!) sore, tight lower back; and,

-“greasy farts” (aka “farts with a surprise” or “sharts!”) for Kerry and her 10-year-old Paul.   

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Sarah and Amanda have a conversation with Ashlee Lawson Green, co-founder of RUNGRL, a digital media and event platform for Black women focused on running and wellness. A new, first-time mom and a certified running coach, Ashlee shares:

-a positive-yet-realistic perspective about adjusting to a post-partum body;

-the mission and goals of RUNGRL, including inspiration, information,

and celebration; 

-the importance of creating space for various runners; 

-insight on increasing inclusivity and decreasing “othering” in the running community; and,

-ways to overcome race day or long run anxiety.

In the intro, Sarah details how a local Portland mother runner nudged her out the door on a recent snowy Saturday. Ashlee (with her 4-month-baby on her lap!) joins in at 14:17.

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Range of motion, dynamic warm-ups, and tight muscles: Dimity chats all things mobility for runners with Dr. Erin Kling, who practices at The Running PT's in Cary, North Carolina.

Erin tells us:

—How you can tell if you're needing to work on your mobility;

—Why it's good to have muscles that are a little stiff;

—Why aggressive stretching doesn't help your running;

—And why your inner thigh muscles (adductors) are surprisingly tight.

She also recommends these moves from The Running PT's YouTube Channel:

MOVES FOR THE HIP

JOINT MOBILIZATION

Superband hip mobilizations (varying postures)

Superband child's pose

Superband anterior hip mobilization

STRETCHES

Hip 90/90

Hamstring doorway stretch

Prone quad stretch

MOVES FOR THE ANKLE

JOINT MOBILIZATION

Kneeling self ankle mobilization

YOGA FLOW

Upright happy baby

Downward dog 

STRETCHES

Wall calf stretch

Knee to wall stretch

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Sarah and Katie cozy up to four couples who regularly run together. Love is in the air as they discuss:

-the joy they derive from the time together;

-how to stick together despite different paces; 

-the benefits of a shared sport;

-endorphin-fueled emotions and flirtations; and,

-the logistics of choosing a route—and even just getting out the door! 

The hosts jump almost immediately into the topic, with SBS sharing about running with her ex-husband and Katie detailing anniversary runs with her hubs; the first couple joins at 16:06. 

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Sarah and Dimity dive into:

-counseling Katie on caring for her iPhone on frigid runs; 

-encouraging Britt to take on the 50K she’s contemplating; and, 

-telling Jennifer there are no rules about long weekend runs with no race in sight. 

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Sarah and Katie tuck into a talk with Tracy Cole, a senior product manager for Road Runner Sports and KORSA and a 13-time marathoner. In this chat with a running apparel designer, the trio cover:

-removable bra pads, including advice for re-inserting them; 

-the reasoning behind high-rise bottoms—and whether they’re here to stay; 

-the importance of a gusset (and what one is!); 

-running gear wash-and-care tips; and,

-a variety of insider terms, including “grin-proof” leggings!

In the introduction, Sarah tells what made her get her hustle on during a weekend run. Tracy hops on at 14:01.

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The second in AMR Trains Body Series, this episode heads to the ground level: care + feeding of runner's feet. Dimity chats with sports podiatrist Dr. Karen Langone about:

—How to know if you're wearing the right running shoe;

—If and when orthotics would be a good fit for your runner's feet + body;

—Why Karen has a whole library of physical therapy exercises on her website; and

—Why more runners need to, "treat their feet with as much care as they treat their faces."

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Sarah and Coach Liz are joined by Coach Jen Harrison to discuss how running can (and can't) change the size or shape of various parts of the body. In the wide-ranging conversation, the trio cover:

-how exclusively "just running" wont dramatically change your body;

-how peri/menopause works a number on a runner;

-the power of strength training and Pilates; and,

-the importance of consistently and constantly challenging your body.

In the intro, Sarah shares news about her older daughter, and the host-duo shares laughs about learning to drive a car with a stick shift. Jen joins at 14:35.

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Dimity and Sarah tell:

-another Sarah how to keep her feet warm and dry(-ish) on a run;

-Elizabeth the importance of starting “absurdly small” when foam rolling; and,

-cyclist Carrie training advice—and an anecdote or two—about riding a century (100 miles).

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Sarah and Coach Liz have a fun, enlightening conversation about music and running with songwriter Charlie Harding, a host of the Switched on Pop podcast. Charlie reveals:

-tempo's surprising effect (or lack thereof!) on running pace;

-the myriad musical elements that can get you moving;

-why your favorite running song might stop someone else in her tracks; and,

-insight (and song suggestions) on building a great running playlist.

In the intro, #foundchange skeptic Liz continues last week’s quarter caper; the convo changes tune at 14:35.

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Dimity chats with Kara Cutruzzula, the author of Do It For Yourself, a motivational journal and founder of the Brass Ring Daily newsletter, about the intersection of running, productivity, and creativity.

The duo discusses:

—How to create a habit (hint: start absurdly small);

—Why there’s no perfect time for a project—or why to start before you’re ready;

—The importance of being a kind protagonist in your own narrative;

—And why running helps connect the creative dots.

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Sarah and Coach Liz have a wonderfully candid conversation with Beth Probst, who just self-published her running-related memoir entitled It Could Be Worse: A Girlfriend’s Guide for Runners Who Detest Running. (Use code AMR2021 here to save 20%.) Beth shares:

-why she went from couch to half-marathon in just 15 weeks;

-the hurdles and stigmas she faces as a heavier runner;

-why she hates (truly!) running, yet what she keeps her going;

-her enlightened attitude toward goals (both her own + other runners’); and,

-her perspective on the possibility of finishing last in a race.

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Sarah and Dimity share:

-cold-weather acclimatization advice with chilly Stacy;

-suggestions for Jenna on when to step up to the marathon distance; and,

-trying-to-conceive empathy and exercise recommendations.

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A continuation of last week’s show, Sarah chats with the other half of her co-hosts, including Adrienne, Amanda, Molly, and the OG Mother Runner, Dimity, kicks off the conversation. Topics range from a naked (!!) 5K to a New Year’s pond plunge. Like last week’s episode, there are loads of laughs.

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Sliding in between two 2020 catch-up episodes of the weekly Another Mother Runner podcast, Dimity chats with three Train Like a Mother Club Coaches: Ultra Coach Christy Scott, 5K Coach Jenn Gill, and Triathlon and Heart + Soul Coach Jen Harrison.

Tune in to find out:

—How quickly Coach Christy healed after donating a kidney to her daughter;

—Why Coach Jenn was slightly relieved when COVID canceled a (two-wheeled) race; and

—What race (the other) Coach Jen is hoping returns as she turns 50 this year.

Train Like a Mother Club Programs:

Christy Scott coaches the Ultra Programs

Jenn Gill coaches the 5K Programs

And Jen Harrison, along with Elizabeth Waterstraat, coaches the Triathlon Programs and Heart + Sole heart rate running programs

See where you can go with a NordicTrack treadmill with iFit: Visit NordicTrack.com

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An annual tradition, Sarah checks in with each of her co-hosts to rehash the year and cast ahead to this New Year. (Hallelujah!) This is the first of a two-part’er as there are eight co-hosts to catch up with: On this episode, SBS gabs with Katie, Coach Liz, Ellison, and Tish. The wide-ranging, laughter-filled conversation veers from Tish’s workout streak to Sarah and Ellison’s lively “Bridgerton” discourse.

Book recommendations in the episode:

All the Devils Are Here: Louise Penny

Still Life: Louise Penny

Gentleman Jim: A Tale of Romance and Revenge: Mimi Matthews

Bringing Down the Duke: Evie Dunmore

Anxious People: Fredrik Backman

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Going back to the start, the debut episode of AMR Answers. Sarah and Dimity tell:

-Ellen how to regain her running mojo;

-Sarah how to hop on her first-ever training plan; and,

-Barb the best ways to stay in shape when not on a training plan.

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The tables are turned on this episode, with Sarah in the guest seat being interviewed by Jonathan Levitt, the host of For the Long Run. The laughter-filled episode covers the genesis and growth of AMR, first marathons, the meaning of community, life balance, and more.

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The second part of a double feature, this podcast and the weekly Another Mother Runner podcast (released on December 18) share a theme: Running after COVID-19.

Today, Dimity talks to Dr. Jonathan Kim, a runner and an Atlanta-based sports cardiologist who is part of the team that wrote the American College of Cardiology Sports and Exercise guidelines on getting back to sport after COVID-19.

Dr. Kim explains:

—a responsible returning to training after contracting COVID-19;

—when to have medical supervision as you return; and

—what symptoms indicate you might be rushing your return.

See where you can go with a NordicTrack treadmill with iFit: Visit NordicTrack.com

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Sarah and Katie (who had COVID-19 in July) talk with three women about their experiences with COVID-19 and their returns to running after the illness. The women detail:

-their myriad symptoms and the progression of them;

-numerous lingering side effects;

-their return to exercise, which, for one ultrarunner, meant 40 minutes to cover a flat ¼-mile;

-fire-like feelings in their lungs after formerly “easy” runs; and,

-their anecdotal advice on prevention and treatment.

In the introductory chitchat, the co-hosts talk up AMR’s OUTRUN 2020 New Year Eve Virtual 5K. The conversation turns to COVID at 6:55.

When you shop our sponsors, you help AMR. We appreciate your—and their—support!

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Sarah and Dimity tell:

-Jessica traction devices options for running on snow + ice (including screw shoes);

-track workout basics to Katie;

-new-mom Emily how often to hit the dirt when training for her first 50K; and,

-their own 2021 athletic plans in response to Jen’s query.

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Sarah and Molly talk with three formerly reluctant runners on how they each became an enthusiastic runner. The women share:

-the beauty of a walk break;

-mantras + mottos that get them moving

-the lure of data + annual mileage tallies;

-about shifting from road to trail—and how it banishes negative self-talk; and,

-how comparison is the thief of joy

Molly shares about recent foot surgery in the intro, then the host duo delve into the main conversation at 5:44.

When you shop our sponsors, you help AMR. We appreciate your—and their—support! 

Drink up the goodness: Receive 20% off any Nuun order with code HYDRATEAMR at nuunlife.com 

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Dimity chats with Jana Green, Danielle Ligocki, and Shannon Tate, three members of Many Happy Miles to get a soles-on-the-ground perspective of our annual membership program.

Listen in as the conversation flows through:

—Jana’s incredible two-year Many Happy Miles streak—and the benefits to her health;

—The virtual community on Danielle thrives in, despite her not being on Facebook; and

—How Shannon uses Many Happy Miles to recover from her third knee surgery (and has taken two minutes off of her average splits through consistency in cardio and strength!).

Join us in Many Happy Miles in 2021: register here. Registration for new members closes on January 10, 2021.  

See where you can go with a NordicTrack treadmill with iFit: Visit NordicTrack.com

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Sarah and new occasional co-host Liz Waterstraat do a deep dive with Kate Kneifel, a therapist who specializes in anxiety and host of the Full of Shift podcast, about how to cope with anxiety. Therapist Kate and Coach Liz cover:

-the importance of making space for difficult emotions—and treating them “like leaves on a stream”

-the critical role meditation and breathing exercises can play in managing stress;

-ways to help teens with anxiety (including several book recommendations);

-how injured runners can find balance and peace with shorter, less frequent workouts; and,

-a make-you-laugh anecdote involving butterflies and tattoos!

Get acquainted with Coach Liz in the introduction. Kate the Therapist joins the show at 11:40.

When you shop our sponsors, you help AMR. We appreciate your—and their—support!

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Dimity and Sarah lay out:

-foam rolling basics for another Sarah;

-ways (and whether!) to stretch post-run for Leigh;

-suggestions for Pepper on tracking mileage on her running shoes; and,

-mosquito-repelling advice for Autumn (she lives in Texas!).

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Sarah and Ellison convene for their biannual book banter on this winter reading episode. For the first time, they talk about books to read—and those to skip. Books they cover:

Moonflower Murders: Anthony Horowitz

His Only Wife: Peace Adzo Medie

Just Like You: Nick Hornby

White Ivy: Susie Yang

Leave the World Behind: Rumaan Alam

The Orchard: David Hopen

My Dark Vanessa: Kate Elizabeth Russell

Death in Mud Lick: Eric Eyre

A Knock at Midnight: Brittany K. Barnett

In the introduction, Ellison gushes about her brand-new grandbaby! The duo turns to books at 15:59.

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The first in The Body Series, which tackles issues and injuries common to runners, Dimity dives into lower back pain and running with Dr. Maggie Henjum, PT, DPT, OCS, FAAOMPT, owner of Motion.

Tune in to discover:

—Why the software (muscles, ligaments, and tendons) that surrounds your spine is key to running pain-free;

—How your execution of a single-leg squat may determine your risk of injury;

—The reason why your brain might have more to do with pain than you think;

—And why Maggie calls running, “beautiful for your whole body.”

Motion on Instagram: MotionMinnesota

See where you can go with a NordicTrack treadmill with iFit: Visit NordicTrack.com

Ready for more Training? Steaming hot episodes served up here.

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Sarah and Dimity gab with three women who have learned to love the treadmill, including a trainer (and mom of 4!) who leads iFit workouts around the globe for NordicTrack. Hear:

-how the treadmill helped one woman shave 75+ minutes of her marathon PR;

-why one desert-dweller wished she’d purchased a treadmill sooner;

-why a treadmill was “a total game-changer” for a medical resident (and his wife!);

-how doing speedwork on a treadmill “makes a workout just fly by”; and,

-how one mother runner creatively chunks up her long treadmill runs.

Dimity sings the praises of her NordicTrack S22i bike before the first guest joins at 10:35.

Special thanks to NordicTrack for supporting this bonus podcast + Another Mother Runner. See where you can go with a NordicTrack treadmill with iFit: Visit NordicTrack.com

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Sarah and Amanda tuck in for a conversation with Natalie Rizzo, MS, RD, a sports dietitian, marathon runner, and author of The 100 Best Foods for Vegetarian and Vegan Runners. Rizzo serves up:

-myth-busters about eating a plant-based diet;

-suggestions on how to gradually phase out meat from your meals (if that’s of interest to you);

-loads of animal-free protein options;

-meat-free pre-race and pre-long-run dinner recommendations that are easy on the GI tract; and,

-family meal work-arounds when carnivores and vegetarians gather round the table.

In the introduction, Sarah and Amanda talk about workout work-arounds in the latest round of lockdowns. Natalie the RD joins the show at 9:36.

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Dimity and Sarah serve up answers:

-for Erin regarding losing weight post-marathon, including how to “unpackage” carbs;

-about the best strength moves to augment stroller running for another Sarah

-highlighting the best winter running tops with long-enough sleeves for tall Courtney.

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