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

Sticking to your running goal is a challenge for both new runners and those that have been running for many years alike.  In follow up to Episode 14: Don't Be a Resolutioner, I speak with Dr. Jack Raglin about adherence to exercise. Jack Raglin is a Professor and Director of Graduate Studies in the Department of Kinesiology at Indiana University - Bloomington. Jack is also a Fellow in the American Psychological Association, the American College of Sports Medicine and the American Academy of Kinesiology and Physical Education. His research involves the study of psychology and physiology as it applies to issues in sport and exercise, including overtraining, pre-competition anxiety, performance, exercise behavior and adherence, and the relationship between exercise and mental health. He is well published academically and his work is cited in countless scholarly and non-scholarly articles. In this episode you'll learn what leads some to be successful in sticking to their training while others drop out.  He'll share with you what correlates to being one that sticks with it.  We also discuss other topics of importance to runners including: Over-training and how to identify it before injury or burnout occurs Common excuses to not exercise and strategies to overcome them Race day anxiety Race performance Trusting your training Getting back on track after poor or missed workouts A new take on visualization techniques How to make difficult workouts not be recalled as so difficult You will also learn one simple thing you can include in your training to maximize your performance and avoid a decrease in performance - and it's not a new workout or more training. Quick Tip Do you have difficulty breathing in cold temperatures?  Whether it stings, causes you to feel parched or leads to excessive coughing, I'll share strategies to overcome this and make breathing in the cold easier. Links Mentioned in the Show runneracademy.com/join - Runner Academy Membership runneracademy.com/wintermask - Winter Running Mask to aid in breathing in cold temperatures

Every January 1 it is the same rigmarole: What are your New Year's resolutions? How to stick to New Year's resolutions? Why this year is the year! You will undoubtedly see countless recycled articles across newspapers and fitness blogs rehashing these same tired topics.  When I see these articles I can't click the back button fast enough! Sadly, most dream and talk but never come close to attaining what they really want.  A perfect example of this is your local health club. Each December the health club is mostly deserted except for the regulars.  You may have noticed this recently if you go year round as I do. On January 1st, there is an abrupt change as a flood of new members join. Many gym regulars dread this time of year and even have a name for these people: resolutioners. The resolutioners pack the place for about 3 weeks and then as quickly as they came, they are gone. A second surge comes about a week before spring break vacations as these same people feeling guilty for not using their gym membership attempt to obtain massive results in just 1 week before their vacation. You already know what happens. A New Year's resolution represents the difference between where you are and where you want to be. In the middle there is this “gap”.  The gap is the action required to accomplish the goal. All of the focus is on the outcome that is desired rather than what are the motivations behind it.  When it comes time to put in the hard work, without having deeper motivations for it you are set up to fail. As 2013 dawns, my message to you is Don't Be A Resolutioner!  Be committed to a healthy active lifestyle instead. In this episode, I'll share with you why setting goals alone is not enough to accomplish what you desire to in your running and instead share a different approach that is more likely to keep you on track. I'll also share two common reasons new runners that take up running use as a reason to start that have a poor track record of success and instead share reasons that are more likely to be successful. Quick Tip When running in cold weather, do you find yourself getting too warm on the first half of your run only to feel chilled on the way back?  I'll share a tip for remaining comfortable throughout and avoiding this common scenario. Links Mentioned in the Show runneracademy.com/join - Runner Academy Membership

A lot of runners begin their training following generic advice or doing what they have read as conventional wisdom since "that's the way it has always been done." In the mid 1980s this frustrated Owen Anderson who took his newly minted Ph.D. and devoted his work to putting science and research behind running.  After self-publishing his own research he was published in Runner's World Magazine where he was a regular columnist for many years. Owen has since been published in many other running publications including National Geographic Adventure Magazine, Running Times Magazine, Men's Health, Runner’s World, Shape, and RunningFitness Magazine (in the United Kingdom) and has written three books of his own. Owen has traveled to Kenya on 10 separate occasions to study the training techniques of the top Kenyan runners, and he has assisted such notable Kenyan runners as Tegla Loroupe (quadruple world-record holder) and Sammy Lelei (59:24 PR for the half-marathon, 2:07:03 for the marathon) with their training programs. He has also coached Benjamin Simatei (winner of the Park Forest 10-Mile Race in Chicago, Illinois), Antony Maina (bronze-medal winner at the Kenyan National Armed-Forces Cross-Country Championships), Leah Malot (African 10-K champion), Catherine Dugdale (seven-time Welsh cross-country champion and United-Kingdom representative at the Commonwealth Games in Melbourne Australia in 2006), Joan Cherop (winner, Kampala Half-Marathon 2008), and Titus Loroupe (3:42 for 1500 meters). Owen has also operated a training camp for elite runners in Kaptagat, Kenya (with Jackson Limo as the on-site coach). He is now the race director for the Lansing Marathon in Lansing, MI and continues to coach both elite and amateur runners alike. In this episode, Owen will share the techniques of the elite Kenyan runners, their training strategies and what non-running related factor contributes heavily to their success.  From their training strategies you'll learn ideas on how you can get faster and how to set realistic goals for improvement. We also discuss what is missing from most training plans and how this missing component is likely keeping you from reaching your true personal bests that you are capable of. He will also challenge many traditionally held beliefs that simply more miles and increasing volume alone are better for distance runners and instead propose a better approach rooted in science. If you are training for a marathon you'll learn why running a long run every weekend may not be ideal for peak performance, along with what you should be doing instead to be reasonably certain of attaining your goal time over the entire 26.2 miles. The episode is packed full of research based training advice you can immediately implement in your running! Quick Tip I'll address muscle cramping while you are running - what causes them, what to do if you get one while running and a helpful tip to prevent them from recurring on your run. Links Mentioned In The Show educatedrunner.com - Owen's Website lansingmarathon.com - Lansing Marathon

Since 1987, Steve has racked up countless triathlons and multisport events of all distances including marathons and Ironman triathlons with many top age group finishes. In February 2006, life threw Steve a curve ball when he was diagnosed with Chronic Lymphocytic Leukemia. He immediately underwent four rounds of chemotherapy. During his treatment he maintained his baseline fitness level, often running home from his treatments and quickly reached complete remission. By July of that same year, he was back to racing triathlons and in September, just 7 months after his diagnosis, he was called “Remission Man” and crossed the finish line of his 8th career iron distance triathlon (2.4-mile swim, 112-mile bike, 26.2-mile run). He has continued to crush it since that time, being named Team in Training 2008 Volunteer of the Year and the Leukemia and Lymphoma Society 2010 Man of The Year. This episode is loaded with stories of inspiration, enduring when times get tough and metaphors for life and for your own training. You'll hear Steve's inspirational story of how he overcame adversity and how he has made the experience into a positive in not only his life but in the lives of others.  He also shares how he got started with a 5K, then a 10K, then a half-marathon and finally a full marathon before taking on Triathlon and offers good advice on being patient in your training. In addition to Steve's story, if you have given thought to running for charity you'll learn more about what it is like running for charity including overcoming the fear of not only the event itself but the fundraising process. Steve also shares some perspectives on training for triathlon events should you be considering one in your future including how to get through the dreaded open water swim portion of the race. He also reminds us to enjoy the journey - our training and on race day and to not focus exclusively on that finish line. Quick Tip I'll address "pushing through the pain" with tips and evaluation on when you can keep running, and when you should stop your run when you experience pain while running. I'll help you identify pain that may not be a serious concern, pain that is a warning sign to a developing running injury and pain that is an indicator of a possible running injury so you don't risk extended time away from running. Links Mentioned In The Show remissionman.com - Steve's website teamintraining.org - LLS Team In Training.  Information on running for TNT.

Life has not always been as easy for Jim Lynch. After a series of personal and professional low points, Jim’s friends, family, and what Jim feels was divine guidance, got him back on his feet. Jim grew up as a non-athlete - almost anything sports related was alien to him, and his body. It wasn’t until the 1980s that he discovered running through his role model and older brother. In a personal challenge from his brother, Jim trained for his first marathon, completing the Los Angeles Marathon in March 1989. Since his first marathon in 1989, he has completed a marathon in all 50 states, and now has a total of 89 marathons under his belt on his way to 100 marathons. He is actively involved in his running group and a member of the Colorado Runners Association. He is now sharing his life stories and how running defined him in his upcoming and anticipated book, One Foot in Front of the Other, which will be published in the spring 2013. His hope is that this book will inspire and motivate, and allow others to reflect a little and become a champion in their own life. Jim and I chat about his humble beginnings in running. We then talk about the high points - the experience of his first marathon, the way running has positively impacted his life along with crossing the finish line in completing a marathon in all 50 states. We also go into the low points - coming back from an injury that he was told would end his running and times he wanted to give up. We'll also talk about how he runs marathons with short intervals between them, how he stays injury free, motivated. He'll also share details of his upcoming book that is sure to inspire you to make running part of your lifestyle rather than just a focus on a temporary goal. Quick Tip: I share training strategies to stay on track and improve your running during the winter months. Links Mentioned In The Show authorjimlynch.com - Jim's Website - read the first chapter from his upcoming book @authorjimlynch - Follow Jim on Twitter

Dean Karnazes has run across America in 75 days, run 50 marathons in 50 states in 50 days, won the Badwater Ultra-Marathon - a 135 mile race across Death Valley in 120°F heat, ran a marathon to the South Pole in temperatures of -40°F. He was the 2008 Overall Winner of the 4 Deserts Race Series, he’s run 10 - 200 mile relay races - solo! He’s been named to Time Magazine’s List of the 100 Most Influential People in The World. And this is only to name some of his accomplishments as a runner. Dean has been featured on 60 Minutes, The Late Show with David Letterman, CBS News, CNN, ESPN, The Howard Stern Show, NPR's Morning Edition, the BBC, and many others. He has appeared on the cover of Runner's World and Outside, and been featured in TIME, Newsweek, People, GQ, The New York Times, USA TODAY, The Washington Post, Men's Journal, Forbes, The Chicago Tribune, The Los Angeles Times, and the London Telegraph, and many others. He is a monthly columnist for Men's Health, the largest Men's publication in the world. He’s a New York Times best selling author of 3 books UltraMarathon Man: Confessions of an all Night Runner, 50/50 and his most recent book Run: 26.2 stories of Blisters and Bliss are inspiring stories of his triumphs that are sure to inspire you. But most importantly, running is his passion, he is humble about his successes and above all as I discovered when I met him in Chicago before the Chicago marathon, just a regular guy. In this episode, Dean shares lots of advice and wisdom in achieving your own running goals. You'll hear his strategies for breaking out of your comfort zone, how to deal with a string of bad days, runs or when you want to quit in a race. He also shares his thoughts on cross-training, finding time to run and inspiration. You'll also hear what didn't make it into his books. In the quick tip, I share some basics for proper running form so you can ensure you can run as fast and efficiently as possible.

For most runners, participating in a race is a matter of registering, training and showing up on race day. What they don't always think about or know is what it takes to put on their race and make it such a memorable experience. It takes the careful planning, dedication and endless hours of a race director to make it all happen in addition to thousands of volunteers. Jan Seeley is the co-race director of the Illinois Marathon in Champagin-Urbana, IL and publisher of Marathon & Beyond, a bimonthly magazine tailored specifically for marathoners and ultrarunners. In addition to her responsibilities as a race director and publisher of a national running magazine she has been a runner for 38 years and continues to run today. I asked Jan many of the questions runners often have (and sometimes even complain about) when it comes to races. In this episode you will get to hear the other side of the story, have a new appreciation of your Race Director along with a few laughs of delivering a memorable race day experience. You'll also learn about the Illinois Marathon, which I personally believe is one of the finest races in country to run for a variety of reasons. The Illinois Marathon offers a race distance for everyone, multi-event challenges, a flat and fast course perfect for attempting a new PR without the crowds of a big city marathon yet won't leave you on your own as some smaller town marathons can sometimes do. Did I mention the entry fees are among the lowest among races and they have fantastic swag? After this episode you just might have your Spring race scheduled. In the quick tip, I'll address the question of "What's next" after completing your goal race for the fall along with tips to keep the momentum going. Links Mentioned In The Show illinoismarathon.com - Official Race Website for the Christie Clinic Illinois Marathon marathonandbeyond.com - Marathon and Beyond Magazine joes-blasts.blogspot.com - Blog of Joe Seeley chronicling his 21 month fight with Leukemia

When you set out on your running journey you never know where it may lead you. In this episode you'll hear the stories of Rik Akey and Ada Wong. They are 2 of 12 members of a Ragnar Relay Team that were once strangers who have come together through significant weight loss. They are now in the process of making a documentary about their stories and their journey together as one team in an upcoming 200 mile relay race from Miami to Key West, FL. You will experience their personal journeys in becoming runners, accomplishing their goals and benefit from what they have learned along the way. They will also share how they fit it all in with their busy lives and offer tons of motivation. For Rik and Ada it has lead to a new lifestyle and having an incredible opportunity to inspire others in a way they never imagined just a few short years ago. Rik Akey In 2007, Rick Akey was age 38, 275 pounds, had borderline high blood pressure, sleep apnea, and low energy, and realized he had to take action. Unable to run around the block or even do one pushup, he hired a personal trainer and took massive action for 6 months. At the end of those 6 months, Rik set a fitness goal to learn how to run. Undaunted by how much goes into proper running at the start, he progressed to running a mile without stopping in 6 weeks. His journey lead him to his first 5K, half and full marathons where he counts himself today as a sub-4 hour marathoner. He is now a captain of a Ragnar Relay Race team and paying it forward by inspiring others to take action. In all he dropped 90 pounds, his blood pressure dropped 30 points, and his cholesterol dropped 100 points and is off his medications. Rik now has a lifetime goal to run a marathon in all 50 states. Rik shares his personal story from when he couldn't run around the block to crossing the finish line of his first marathon - including his emotional reaction. He also shares things he has learned along his running journey. We also hear about how the idea of forming a Ragnar Relay team came about and how it lead to the creation of the forthcoming documentary. Ada Wong At age 27 and 259 pounds, Ada felt she had missed out on the best years of her life during her 20's. She took a chance on entering to become a contestant on The Biggest Loser and was selected to be on the show. During the show, in addition to her incredible weight loss of nearly 100 pounds she ran her first marathon and set a female course record in the process. She finished The Biggest Loser Season 10 as the runner up. After the show, there are stories of contestants that return to their old habits. Not Ada. She took massive action once home and continued a healthy eating and took running more seriously. She has completed triathlons but has put a renewed focus on running. Ada shares her personal story on what she has done since The Biggest Loser, how she maintains a healthy lifestyle today, things she has learned along the way with her running and her advice to anyone considering what might be possible. After listening to this episode ask yourself, where will my running journey take me? In the quick tip, are you unsure of what to wear on a cool race day when you are debating if you should wear shorts or long sleeves? I'll cover strategies to ensure you are warm at the start without overheating during the race. Links Mentioned In The Show fromfattofinishline.com - Fat To Finish Line Website indiegogo.com/fattofinish - Fat To Finish Line Funding Site to Support the Film facebook.com/fattofinish - Fat To Finish Line Facebook Page runsforcookies.com - Blog of Katie Foster

Imagine being diagnosed with Rheumatoid arthritis and not able to run for even one minute, let alone a mile. How would you respond? Given this what would you imagine is possible? A 5K? Maybe a 10K? A marathon? How about overcoming RA and not being able to run more than a few blocks to having completed races all over the world including running a marathon on the Great Wall of China, a half-marathon in the Demilitarized Zone between North and South Korea, and completing an ultra marathon. Did I mention that she does all of this barefoot? Wendy Nail's journey in just 5 years of being a runner will not only serve to inspire you, but to live vicariously through her amazing running experiences and to consider your own goals. In the quick tip, I share a segment of my appearance on the Runner Girls Podcast where I share some of my top tips for a successful race day, including a tip that can shave time off your race without running faster (or cutting the course!) Links Mentioned In The Show http://rustedrunner.blogspot.com - Rusted Runner (Wendy Nail's Blog) http://runnergirlspodcast.wordpress.com - Runner Girls Podcast (Journey of 3 women running their first half-marathon)

If most of your Facebook updates are race related, you've completely lost focus at work, every little muscle twinge makes you think you have a race ending injury, and you are obsessing over what your time might be, you are officially in the taper period for your fall race. Many runners are now, or will soon be entering the taper period for their half and full marathons. On this episode, I will address the taper and how to master it so you can run strong on race day.  There is a lot of information out there about how to taper, but none on how to successfully taper. I'll take you through what I do and give a complete well rounded approach covering proper timing, how to decrease your running, how to modify your nutrition, getting adequate rest, mental preparation, customization and self control. Quick Tip In the quick tip, I answer a listener e-mail about my top tips for someone running the Chicago Marathon for the first time. Links Mentioned In The Show http://runneracademy.com/spirit-of-the-marathon - Link to The Spirit Of The Marathon Movie

Many people discover the joy of running early in their life. But it is never too late to get started. In this episode we hear from Alice Mansfield, a 73 year old runner that began running off and on in her 40s and didn't run regularly until her 50s. As a young girl in the 1940s she lived in Boston on the route of the Boston Marathon and would watch the race with fascination. However, in the 1940s women were not allowed to participate and her mother reminded her of this fact and told her running was not for girls. Over 50 years later she crossed the finish line in the Boston Marathon and has run several other marathons and continues to run half-marathons today. She will make you rethink what is possible regardless of your age, and how starting or continuing a running lifestyle now can have a positive impact on the quality of your life well into your golden years. She also offers a wealth of information for those looking to get started, how to stick with running, how to accomplish your goals and lots of wisdom from near 25 years running. In the quick tip, I'll tell you how you can use your smartphone to immediately improve your running form. Links Mentioned In The Show http://pages.teamintraining.org/mi/GrdRpd12/amansfield - Alice's LLS Team in Training Fundraising Page http://runneracademy.com/coaches-eye - My video demo of Coach's Eye evaluating foot striking http://coachseye.com - Coach's Eye App

One of the challenges every runner faces is actually finding the time to run.  Training for a running event does require a time commitment regardless of your race distance, but especially in the case for longer distance races such as half or full marathons.  The good news is that it can be done even with very busy schedules. In this episode I will help you find time for running amidst your busy life.  If you don't think there is time, I will show you how to find it.  I'll cover strategies for this, offer a way to make running something that is habitual and automatic for you along with tips for making sure the time you allocate for running is spent running. In the quick tip, do you find yourself struggling to get started every time you go out running?  You are not alone.  I'll explain why that is and offer you 3 ways to overcome this hurdle in your running.

On this episode of Runner Academy podcast I interview Hilda Marin. Hilda has been running on and off with a small group of friends for several years but never committed to a race or structured training. That all changed in January 2012 when she set a goal to run two 5K races. Just a month later she hadn't yet run more than 3 miles but committed to the Chicago Marathon while also taking on the challenge of raising money for charity. Quite an ambitious change in goals! Hear the story of Hilda's journey thus far as we approach race day for her first marathon including how she has overcome a common running injury, lessons learned from training thus far and her approach to completing her first marathon. If you are in a similar place or thinking of having a marathon in your future, you will learn some great tips to get through the rigors of training. In the quick tip, have a busy weekend coming up? Don't let that derail your long run or key workout of the week. I'll share strategies to accommodate both. Items Referenced donatetohilda.com - Hilda's 2012 Chicago Marathon fundraising page for Mercy Home for Boys and Girls

On this episode of Runner Academy podcast I interview Laura Skladzinski of 50by25. Laura set a world record of being the youngest woman to complete a marathon in all 50 states. But that's not all. She did it while working 50 - 80 hours a week as a strategy consultant often away from home while traveling to and from New York City each week. Her background? Not a runner. Her whole journey started with a New Years resolution to learn to cook and run in 2007. Just over 3 years later she had completed a marathon in every state. Her story will serve to not only motivate you but inspire you to what is possible. In the quick tip, I will share with you what I do to get through tough times during training runs. Items Referenced www.50by25.com - Laura Skladzinski’s Blog Absolut(ly) Fit

Welcome to the inaugural episode of Runner Academy podcast. Join me from the beginning as I launch this unique show all about running. The podcast will regularly offer topical and timely real running advice from me and also include guests that will inspire you with real stories of their success and accomplishment. I’ll also invite guests to do guest talks on a variety of running related topics. Here is what is in store for you in episode 1: -Introduction of myself, what is Runner Academy and how it will help you achieve your running goals. -What to expect on future episodes -Featured Segment: Why Run? -Quick Tip: Explain the number 1 mistake runners make that derail their training and running goals Take me with you on your next run or listen anywhere.