Runner Academy with Matt Johnson: Achieve Your Running Goal | 5K | 10K | Half Marathon | Marathon

If you have been watching any of the 100th Tour de France thus far, you know it as a cycling event. But this year for the first time it is also a running event for one female runner currently living in Richmond, VA. Zoë Romano is well on her way to making history by becoming the first person to run the entire course of the Tour de France which is more than 2,000 miles - in just 9 weeks. Her goal: Finish on July 20th one day ahead of the cyclists, averaging over 30 miles per day and to raise more than $150,000 for World Pediatric Project, a charity that provides medical care to children in developing countries in the Caribbean and Central America. This comes just two years after she ran almost 3,000 miles across the United States unsupported raising more than $17,000 for the Boys and Girls Club. Zoë strongly holds the belief that everyone is capable of achieving the extraordinary and that endurance athletics are a powerful platform for advocating this philosophy. Her mission is to engage local and global communities in her running as a way to inspire them to not just dream big dreams, but to go do them. Here are just a few stats of her journey that is currently underway: On this episode I chat with Zoë on her beginnings in running just a few years ago that have led to her run across America and now becoming the first person to run the entire Tour de France course. Her story is sure to inspire you on your own journey. We talk about her journey, what it is really like on the roads of these epic adventures, how she manages to train and complete back to back ultra-marathons everyday, what's going through her mind as she is pounding the pavement and how allowing yourself to be vulnerable can open up possibilities that you never thought were possible. Quick Tip Learn how running on an empty stomach from time to time can pay off big in the half or full marathon. Links Mentioned in the Show Zoë Goes Running - Zoë's Blog World Pediatric Project - The charity Zoë is running for Donate - Donate to the cause Ted Talk - Hear Zoë's talk at Ted Richmond, VA

Gerard Pearlberg "Coach GP" is a no nonsense kind of guy often referring to his running and coaching style as "blue collar." His mission is to help ordinary runners do extraordinary things. Through his own hard work and dedication to the sport he improved his marathon time by over two hours in an 8 year period from 4:41:05 to 2:34:43, developed a career in helping others achieve their running goals and became a published author on running bio mechanics with his book Run Tall, Run Easy. Among his accomplishments as a runner he ran 2:34:43 in the 1998 Napa Valley Marathon and a 4:21 mile at the Capital Mile in Sacramento at age 35. Along the way he has coached several world-class runners, including an Olympic marathoner and trialist. In 2008, he achieved Masters All American status in the 1500 and the mile and has been ranked as a top 15 master in the U.S.A. at both of these distances. Today he is a top mind in running bio mechanics, a USATF certified coach and he also speaks, emcees and broadcasts races throughout the country inspiring runners in the final hours before the start. In this episode you'll learn how his running career almost didn't happen. After doing various sales jobs in his early 20s he shares his story of trying to figuring out what to do with his life, and how a missed promise to watch the LA Marathon led to his first marathon in New York that turned into a passion and career. In addition to his story of hard work and persistence Coach GP shares knowledge from his career including: Why your running form is critical to your success as a runner What it means to "Run Tall, Run Easy" Breathing cadence - what it is and how to harness it for success How to determine a good day from pushing the pace too much too early Remaining in control during a race Why science should not be the only focus of your training Learning how to run by feel Differentiating between hard work and compulsive training Plus, if you have a marathon or other goal race on the horizon you won't want to miss his immediately actionable advice that he delivers to runners across the country in making final preparations and for race day itself. Quick Tip I share strategies for tackling hills making them an opportunity rather than an obstacle. Links Mentioned in the Show Running Buzz - Coach GP's Website Run Tall, Run Easy - Coach GP's Running Bio mechanics Book Team Boomer - Charity for Cystic Fibrosis that Coach GP coaches for

Running injuries are something nearly every runner has to deal with at some point. The good news is you can reduce your risk and likelihood of recurrence of an injury with knowledge and acceptance at the first sign of an injury. Bruce Wilk P.T., O.C.S. is a lifelong runner, a Miami based physical therapist for more than 32 years, a running coach and a triathlete. He has devoted his career to one question – why do runners get injured and how can it be prevented? In doing so, he’s developed The Running Injury Recovery Program and The Running Injury Recovery Program Workbook which is the first self-managed step by step injury recovery program designed specifically for runners using the same techniques he uses everyday in his own practice to successfully return injured runners to lifelong running. In addition to his work helping runners stay on the roads he is the owner of Miami based specialty running store The Runners High where they evaluate the shoes that are to be sold in store for defects, proper form and function before they hit the shelves. In this episode Bruce and I have a detailed discussion including: The actual definition of a running injury vs. soreness from running The 5 stages of running injuries along with red flag warnings for each 4 phases to recovering from injury and preventing future recurrence Specific risk factors that make you more prone to injury - and how to progress out of that category How minimalist and barefoot running shoes can increase your risk of injury How not running enough can increase your risk of injury One simple action to take to reduce your injury risk How to select shoes and the importance of recognizing a defective shoe new out of the box Pitfalls runners make when selecting shoes We also address the most common and specific questions runners have when it comes to injuries: What you should do if you believe you have a running injury Breaking the injury onset, time off and return to running with injury recurrence cycle Thoughts on bands, KT tape, foam rollers and other implents in treating running injuries The proper and improper use of medication with managing pain What to do if an injury strikes just before a key race How effective is stretching in directly preventing running injury When can you likely self-manage recovery vs. when you should seek professional help He also shares a warning if you are actively training with a cortisone injection. Quick Tip I share tips to prevent bruised and black toenails. Links Mentioned in the Show Post Injury Running - Bruce's Website The Running Injury Recovery Program - Get Bruce's Book (1 of 2) The Running Injury Recovery Program Workbook - Get Bruce's Book (2 of 2) Swiftwick Running Socks

Running faster is something many runners aspire to do but don't always have an understanding of how to do so or maybe just a few ideas. Often times how to improve gets lost in an overload of scientific information which while useful fails to account for the entire story. Improving your speed as a runner is very much an art as it is science. Julian Goater has been competing in athletics for over 30 years. After winning two English school titles at 5k and cross-country, Julian went on to represent England and Great Britain in long distance track and cross-country events for 12 years. Among his many accomplishments he won the 1981 UK National Cross Country Championships by a record two minutes, gaining fourth place in the World Cross Country Championships in the same year, and winning a Commonwealth Games bronze medal at 10k in 1982. Julian has come within a few seconds of setting UK records at both 5K and 10K, and his times of 13:15 and 27:34 still rank in the UK's all-time top 10 times. Today he is still an athlete, a coach, a sports massage therapist and co-author of The Art of Running Faster with Don Melvin which was released last year. In this episode Julian and I discuss not only his background and his running career but dive into his thoughts on becoming a faster runner: Understanding the 5 factors to faster running: Speed, Strength, Stamina, Suppleness and Skill How to improve each of these factors to run faster What obstacles get in the way of training for speed How to overcome training at just one pace Actionable tips that you can implement to run faster Overcoming self imposed limits that hold you back from reaching your potential When setting race targets can actually become limits How training for a mile or 5K can improve your marathon time Supplemental activities to running that can help improve your running Julian's tips for race day How to plan for a faster pace in the marathon than you trained at Julian also gives a personal recount of his memorable performance in the 1981 UK National Cross Country Championship when he experienced one of the greatest running experiences of his life when he jumped out to an early lead and never looked back winning the race by nearly two minutes. He shares detail of that experience so that you can learn to identify when you might be having one of your best performances as a runner so you can capitalize on it. Quick Tip I share a tip to help you pick up the pace late in a half or full marathon to finish strong and to regain your pace. Links Mentioned in the Show Feel Good Factors - Julian's Website The Art of Running Faster - Get Julian's Book

Jason Hartmann has enjoyed much success through running and still continues to improve recently posting a new half-marathon PR of 61:51 in NYC. After becoming the captain of his high school cross country team that featured not only himself but also Dathan Ritzenhein he went onto successful running in college and a career as an American elite runner. Some of his accomplishments include becoming a six-time All-American at the University of Oregon, a 4-time Olympic trials qualifier, winner of the 2009 Twin Cities Marathon, and for the last two years the top American finisher at the Boston Marathon finishing 4th overall in both 2012 and 2013. In this episode Jason and I discuss not only his background and his career but dive into his training philosophies including: How he structures his training His current cross-training activities of choice Remaining calm and collected before, during and after races The process of formulating a race day strategy His mantra when things start to hurt Running in hot weather Overcoming adversity and coming back from missing big goals We also cover some additional topics including: How to avoid beating yourself in the final weeks before a marathon Tips for the final days leading up to a race His most important workout before a half-marathon How his height of 6'3 impacts his running What's next in his career This episode offers a great insight into the preparation and training habits of a top American elite runner and he offers ways it can translate into your own running. Quick Tip Do you find yourself having a great run and suddenly your phone or MP3 player throws you off your pace by giving you a song that is either too fast or too slow? I'll share a brand new app called TempoRun developed by a team of student entrepreneurs and runners at Michigan State University that will ensure your music is always at the right tempo. Links Mentioned in the Show @JasonRHartmann - Follow Jason on Twitter temporunapp.com - More information on the TempoRun App iOS TempoRun App - Download the app from the Apple App Store

Dr. Jason Karp is a nationally recognized running and fitness coach, freelance writer and author, and exercise physiologist. A 2011 IDEA Personal Trainer of the Year award winner which is the fitness industry’s highest award, Dr. Karp has been published in scientific journals including Medicine & Science in Sports & Exercise, International Journal of Sport Nutrition and Exercise Metabolism, and International Journal of Sports Physiology and Performance. He has taught USA Track & Field’s highest level coaching certification and was an instructor at the USATF/U.S. Olympic Committee’s Emerging Elite Coaches Camp at the U.S. Olympic Training Center. He is also the co-author of Running For Women and author of Running a Marathon for Dummies. In this episode Jason and I engage in a detailed discussion of women's running including: Key considerations for female runners The effects of estrogen and progesterone on endurance How running is affected during each phase of the menstrual cycle Best times of the month to increase mileage, run key workouts and race Anatomical differences that impact running The female athlete triad: 3 risk factors that impact performance How to safely lose weight through running without depleting key nutrients Mistakes female runners make when trying to lose weight through running How to keep weight off for life through running and diet The impact of pregnancy on running and what to do when you become pregnant Coming back to running after childbirth The effects of aging on female runners including menopause Quick Tip I share one simple concept that will pay dividends in your training. Links Mentioned in the Show runcoachjason.com - Jason's website

Dr. Tim Noakes discovered running by accident decades ago and since doing so he has run more than 70 marathon and ultra-marathon races, including 7 Comrades Marathons (56 miles) and 15 Two Oceans Marathons. Tim holds both Doctor of Medicine and Doctor of Science degrees from the University of Cape Town, is rated an A1 scientist by the National Research Foundation of South Africa, and is a Professor in the Discovery Health Chair of Exercise and Sports Science at the University of Cape Town. He is also the author of Lore of Running, Waterlogged, co-author of Running Injuries, has more than 450 scientific publications to his name and is one of the most respected endurance sports research scientists in the world. Tim has challenged many existing dogmas in his quest to understand how the body responds to exercise and the associated challenges. He has built a career around sports medicine and medical service given to athletes using research to develop sound nutrition and injury prevention strategies. In this episode Tim and I discuss a variety of topics in depth related to his own running and lifetime of scientific research including: How he got into running on accident Going from unable to run 3 miles to completing the Comrades 56 mile Marathon at 7 min/mile just 3 years later The importance of running negative splits in your racing A key difference between how elite Kenyan runners approach their training compared to the rest of us that you can follow Why everyday runners can benefit tremendously from a running coach What is critical to run the fastest pace you are capable of What makes a great runner A discussion on his research into The Central Governor Model: How your brain determines before you race how you will finish Warning signs that you are going out too fast in a race How much you really have left in the tank when your brain says stop running Ways to expand the time until your brain signals to stop How the sensation of fatigue is just a sensation and not your true physical state Nutrition for runners and why he has changed his long held position on the importance of carbohydrates in running: How to determine if a high carbohydrate diet is safe for you Why the best diet for running might not be optimal for your overall health The case for a high fat, low carbohydrate diet Which class of runners might benefit from reducing carbohydrate intake Tim's views on Matt Fitzgerald's advice on nutrition for runners How a high carbohydrate diet impacts your performance as you age The problem of overhydration by runners in the marathon: How to avoid becoming overhydrated His thoughts on proper hydration The myths of dehydration causing issues The influence of the sports drink companies to push hydration products In all, an hour with one of the leading and status quo challenging minds in endurance sports of our time. And of course, Tim telling you in his own words to get out and crush it! Tim believes that if you train hard enough and want something bad enough you can achieve it. Quick Tip I share strategies for acclimating to warm weather running after a cold spring, or anytime you might go from a cold running environment to a warmer one than you are accustomed to. Links Mentioned in the Show The Art and Science of Low Carbohydrate Performance Eating Academy - Peter Attia's blog on eating The Lore of Running - Tim's flagship book on running Waterlogged - Tim's latest book on overhydration in endurance sports

I had just landed on a flight home from Miami from a relaxing long weekend with my wife to celebrate her 30th birthday when I turned on my phone and received an e-mail from a podcast listener asking if I was ok. At first I wasn't sure what was meant by the message. Moments later as we deplaned and went into the terminal I saw the first images of the explosions at the Boston Marathon on CNN which had happened just moments earlier. More e-mails, tweets and texts started rolling in. My first thought was, is this for real? My wife said to me that could have been us there today. The sad realization then set in and I told her this could be us at any marathon or large sporting event - not just Boston. Upon returning home and continuing to follow the developments, reading the outpouring on Twitter and verifying the safety of those I knew of attending or running the race I made the decision to withhold the podcast episode originally scheduled for today. In the following hours it became apparent to me that temporarily withholding the episode out of respect for those in Boston was not enough. This is not a time to be silent, but rather to comfort, encourage and inspire us all to remain resilient and not let this deter us from running or taking part in our favorite races. This morning I was at a loss at what to say. What can you say about this tragedy? I reached out to Kathrine Switzer asking if she could spend a few minutes with us today to share her story and reflections. She understandably was unable to do so with her travel arrangements and other speaking engagements today. However, she suggested I share with you all her remarks given earlier today. In this special podcast episode, I offer some reflections on the events at The Boston Marathon and also share reflections that were offered by Kathrine Switzer earlier today in a recorded interview with WIXY radio in Champaign, IL. Next Tuesday, we'll move forward with the podcast that was originally scheduled for today. But for now we offer our condolences to the victims, thoughts to the families of the wounded and to the people of Boston. I encourage you to share your stories and thoughts in the comments below.

Bart Yasso is one of the few people to have completed races on all seven continents from the Antarctica marathon to the Mt. Kilimanjaro marathon. In 1987, he won the U.S. National Biathlon Long Course Championship and won the Smoky Mountain Marathon in 1998. He has also completed the Ironman five times and the Badwater 146 through Death Valley. He has also cycled, unsupported and by himself, across the country twice. He is perhaps best known for inventing the Yasso 800s, a marathon-training workout used by many. A 2007 inductee into the Running USA Hall of Champions, today he serves as Chief Running Officer at Runner's World and travels nearly every weekend to races across the country and around the world meeting runners. Many runners refer to him as "the mayor of running." He has also authored his memoir: My Life on the Run: The Wit, Wisdom, and Insights of a Road Racing Icon. In this episode Bart and I discuss: His humble beginnings in the sport A day in the life as Chief Running Officer at Runner's World Trends he is seeing on the ground in our sport The impact of commercialization and rising race entry fees The races he feels every runner should race at least once His thoughts on the ultra running movement His strategies for getting through tough patches in a race How Lyme Disease has impacted his running Making running a lifestyle rather than a race bucket list goal How he discovered the correlation of 10 x 800 (Yasso 800s) as a marathon time predictor Bart believes that winning isn't the payoff in running but rather the reward is living the lifestyle and embracing the journey. It is not only about finishing, it is about moving forward. Quick Tip How to select the right race for you and things to consider when choosing which races to run. Links Mentioned in the Show My Life on the Run - Bart's memoir BartYasso.com - Bart's website @BartYasso - Follow Bart on Twitter

Bob Schwartz is an award winning humorist and a lifelong runner for more than 40 years. While there is a lot of information published on the sport of running from training, nutrition and scientific perspectives little to nothing existed chronicling the true thoughts of runners everywhere until Bob published his first book I Run, Therefore I Am Nuts in 2001. His collection of humorous and satirical essays on various running topics proved so popular that he has followed it up with a sequel releasing I Run, Therefore I am STILL Nuts in 2012. While we share some laughs in this episode, we focus on maintaining perspective and not taking your running so seriously all of the time. Most of the time is allowable. In this episode Bob and I discuss: How to figure out what works for you The importance of sticking to what works for you Approaching your running as "an experiment of one" How he overcame a decade of injuries in his 40s The importance of variety in your training The importance of perspective Running perspectives as you age Taking time to enjoy running for what it is I Run Therefore I Am STILL Nuts brings out the humor in situations that every runner can relate to: Suffering from RWIA, otherwise known as Running Watch Information Addiction The addictive nature of High Intensity Interval Training The depths of despair upon learning your favorite shoe will be discontinued Embracing the saving grace of age graded race time calculators Attempting to run with a reluctant canine companion Trying out running in the oxymoron of barefoot shoes Whether you are just getting acquainted with the joys of running, or you can recite the brand and model number of your last twelve running shoe purchases, you’ll identify with this book. Allow Bob to replace your side stitches with stitches from laughter and get you into your target heart rate zone via tickling your funny bone. Quick Tip I share my thoughts on taking a holistic approach to your running to avoid stressing out over big workouts on your training schedule in the future or a workout that didn't go as planned. Signed Book Giveaway Contest Winner Congratulations to Kelly McBride of Lexington, IL who won the giveaway of a signed copy of Bob's book I Run, Therefore I am Still Nuts! Links Mentioned in the Show RunningLaughsBlog.com - Bob's Blog Running Laughs Facebook Page I Run, Therefore I am Nuts - Bob's Original Book I Run, Therefore I am STILL Nuts - Bob's 2nd Book The Stick - Massage and Injury Prevention Tool

Matt Fitzgerald is an endurance sports writer, coach, and nutritionist. His work appears regularly in publications such as Competitor, Men's Journal, and Triathlete and he has authored books on endurance nutrition, including Performance Nutrition for Runners and Racing Weight. He has also provided nutritional advice to world-class runners, including Kara Goucher and Ryan Hall. His just released book, The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond ‘The Wall’ will be of particular interest to those with questions on how to properly fuel for your half or full marathon and how to avoid the dreaded wall. Perhaps what is best about Matt, is his ability to take the science behind why things work in training and racing and making it easier to understand. In this episode Matt and I discuss: What else besides carbohydrates are crucial to success in distance events What to do if you get an upset stomach during a race Matt's thoughts on how to select nutrition Energy bars, sports drinks, gels, GU - what's best The importance of running your easy runs slow Mastering eating and drinking while running His advice on planning your race fueling strategy Where to go eat when you are short on time How the best runners in the world fuel Vegan and vegetarian considerations In The New Rules, Matt cuts through the myths, distilling the most up–to–date science to help runners overcome the universally experienced nutritional barriers that prevent success in the marathon and half-marathon. From basic tenets of training to nutrition guidelines, The New Rules is the first resource for runners to fully integrate nutrition with training for a complete and systematic pre-race plan. His powerful and easy–to–use tools will enable runners of all levels to attain their ideal racing weight, calculate their precise daily energy needs, and formulate a custom nutrition plan. Quick Tip If you have been performing most of your running indoors during the winter I share strategies for you to successfully transition back outside and considerations when doing so. Signed Book Giveaway Winner Congratulations to podcast listener Lisa Smith of Bend, OR who won a signed copy of Matt Fitzgerald's New Rules of Marathon and Half-Marathon Nutrition! Links Mentioned in the Show mattfitzgerald.org - Matt Fitzgerald's website Get Matt's Latest Book - The New Rules of Marathon and Half-Marathon Nutrition

Dick Beardsley is a best selling author and champion - in running and in life. He began as a back of pack cross country runner at his high school simply in search of a varsity letterman's jacket and in just a few short years found himself in the Guinness Book of World Records with 13 consecutive marathon PRs. Of these finishes two were in dramatic fashion including finishing the inaugural London Marathon in a 1st place tie with Inge Simonsen holding hands at the finish line as neither man had won a marathon before and the now famous Duel in the Sun with Alberto Salazar at the 1982 Boston Marathon where both men were neck and neck for the final miles resulting in one of the most memorable finishes ever in the marathon. Although his competitive running career as an elite athlete ended in 1988, Dick is still the 3rd fastest American born runner in the marathon distance, running 2:08:53 in the 1982 Boston Marathon. But Dick is more than a running champion - he is a fighter. After a series of near-fatal accidents and a journey of self-discovery, Dick has turned his life around. Today with two knee replacements, he is enjoying his running more than ever and in addition to running he has become an avid cyclist and has added duathlons and triathlons to his lifestyle. In this episode Dick shares his running journey including: The real (and funny) reason he got into running How he progressed from being an average runner to a marathon champion in a few short years The dramatic recount of his 1982 Duel in The Sun with Alberto Salazar How to keep going when your body wants you to stop The importance of mental training in racing Coming back from rock bottom Dick will leave you knowing that anything is possible, despite any roadblocks.   With perseverance and courage, you will know that you can take the next step when you don’t think that you can or have it in you. His experiences in life and running will motivate you, bring you to laughter, tears, the pinnacle, the bottom, and back up again. Quick Tip If you are planning on racing later this year and structured training has not yet begun or if you haven't kept up with your running as much as you would have liked over the winter, I'll share what you can be doing now to prepare so you are ready to go when your structured training begins. Links Mentioned in the Show dickbeardsleyfoundation.org - Dick's foundation for healthy active lifestyles and chemical dependency education dickbeardsleyrun.com - Dick Beardsley 1/2 Marathon & 5K in Detroit Lakes, MN Duel In The Sun - Watch the dramatic finish of the 1982 Boston Marathon

Ken Bob Saxton is the leading instructor of barefoot running in the country having run barefoot himself since the 1970s.  He has been featured on ABC World News, NPR, Runner’s World magazine, The New York Times as well as many other newspapers, magazine, radio and television appearances around the world. He has also been acknowledged as the “great bearded sage” of barefoot running in the bestseller Born to Run, by Chris McDougall, who calls Ken Bob “The Master of Barefoot Running.” Ken Bob has completed more than 400 races barefoot, including 79 marathons barefoot (and one marathon in shoes), and one ultra-marathon. Ken Bob has qualified for the Boston Marathon several times and has ran it twice. He completed a marathon-a-month challenge in 2004, which he topped with 14 marathons in 2006, including 4 marathons in a 15-day period – all barefoot. He believes that running shouldn't be work, but rather fun and enjoyable. He's also the author of Barefoot Running Step by Step along with co-author Roy Wallack. In this episode, we talk all things barefoot running with a particular focus on those that are curious, want to experiment or looking to get started. Some of the topics we discuss include: Why barefoot running How to properly start off with barefoot running Why minimalist shoes are not suitable to "transition" to barefoot running The importance of landing gently on your feet Common fears debunked about glass, hard surfaces and injuries to your feet Why running on soft surfaces is not optimal when first starting out If you aren't sure if barefoot running is for you, Ken Bob still offers experience from barefoot running that can help you improve your running form and reducing the risk of injury. He offers fresh ideas and perspective from his 4 decades of experience.  Some of it may surprise you! Quick Tip In the quick tip, I offer a tip on using your upper body to increase your turnover towards the goal of 180 steps per minute. Links Mentioned in the Show barefootrunning.com - Ken Bob Saxton's website on barefoot running Barefoot Running Step by Step - Ken Bob's book Yahoo! Original Barefoot Running Forum

Lynn Jennings is one of the most accomplished middle and long distance runners in United States history.  She was a dominant force in track, road racing and cross country both in the United States and internationally. She has won more United States women's cross country titles than anyone in history with 9 titles over 12 years from 1985 until 1996, including 3 consecutive world championship titles in women's cross country from 1990-92. She has also won 10 United States outdoor champion titles and set the USA women's indoor 5,000 m along with a record in the 10,000 m of 31:19.89 which lasted for a decade until broken by Deena Kastor.  She also claims the USA 10K road race record of 31:06 as of the time of this recording. In addition, she is a 3 time Olympian and won the bronze medal in the 10,000 m event at the Barcelona games in 1992. Her story is one of peaks and troughs.  From being the slowest runner on the 9th grade boys cross country team to becoming the most highly sought after college recruit only to have an uninspiring college performance and moments of self reflection before she accomplished greatness. In this episode you'll learn why regardless of how a race goes, there is always a take away.  She reaffirms the importance of understanding your motivations for running to keep you focused and consistently working towards your running goals. If you encounter periods of losing focus or motivation, Lynn's story will resonate with you.  In fact she quit numerous times in her college career and after an unsuccessful Olympic trials in 1984. She'll share how it happened to her and how she overcame it. She also discusses how your mental strength as a runner is key to bringing out the best performance you are capable of while stressing how running is a long term process to reach your potential. Lynn also shares her strategies for mentally preparing for your key races, as she reflects on her preparations and experience leading up to her 1992 Olympic final along with a tip to make sure you finish with the best time possible. Quick Tip In the quick tip, do you do the marathon shuffle?  I'll explain what it is, and how to break this habit as a distance runner which will allow you to run more economically with proper mechanics for speed. Links Mentioned in the Show craftsbury.com - Website of the summer running camp Lynn Jennings directs in Vermont

Few in running have made the profound impact that Kathrine Switzer has made on the sport.  She is perhaps the most important figure in running other than Pheidippides who made that first 26 mile journey in ancient Greece. She came from humble beginnings as a slow runner joining the men's cross country team at Syracuse University as no women's team existed.  That soon led to her desire to run the Boston Marathon. Her persistence brought her to Hopkinton leading to her now famous moment in the 1967 Boston Marathon where she barely evaded physical removal from the marathon by race director Jock Semple. That moment became the catalyst that later allowed her to focus her efforts in creating women's racing events around the world that ultimately led to the inclusion of the women's marathon in the Olympic Games.  She has devoted her life to empowering women to have opportunities in running and in life. In this episode, you'll live the moment in Boston that changed the marathon through her own words. Hear her reaction, fears and thoughts as she crossed the finish line as the first official female finisher of the race and what it meant to women everywhere. She also shares her wisdom from decades of training and championing causes that have literally changed the world.  Her belief is that just having opportunity changes lives.  Everyone can be their own hero in their life. If you think training in tough conditions is hard today, wait until you hear how she prepared during the winter of 1966-67 for the 1967 Boston Marathon.  She shares her thoughts on training in adverse conditions. If the Boston Marathon is in your future or if you hope to qualify for it someday, you'll hear her advice for training effectively and crushing it on race day. Kathrine's story is sure to inspire you. Quick Tip In the quick tip, I share a way to treat pain from injury or muscle soreness using things you already have around your home. Links Mentioned in the Show marathonwoman.com - Kathrine Switzer's website facebook.com/KathrineSwitzer - Kathrine's Facebook Page illinoismarathon.com - Christie Clinic Illinois Marathon Podcast Episode 5 - Alice Mansfield's Interview: Never To Old To Run