Do more miles really lead to better performance? We discuss why recreational runners should not follow elite training plans, taking into account the genetic, recovery, and lifestyle differences. The episode explores the science and benefits behind polarized training, which emphasizes easy and hard training days while minimizing moderate efforts. We highlight the importance of a training plan that fits one's individual life circumstances and current goals, especially for women over 40 experiencing hormonal changes. The discussion includes the impact of polarized training on endurance and body composition and advocates for more flexible and adaptable training strategies to maintain motivation and achieve better results.

00:38 The Science Behind Polarized Training

02:35 Debunking the 'More is Better' Myth

05:08 Understanding the Risks of High Mileage

08:03 Tailoring Training Plans for Real Life Runners

25:25 The Importance of Polarized Training for Women

28:44 Adapting Your Training Plan for Optimal Results

35:09 Conclusion: Train Smarter, Not Harder

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In episode 397 of the Real Life Runners Podcast, we focused on the often overlooked component for improved running performance and injury prevention: the nervous system. While many runners emphasize training plans, mileage, strength training, nutrition, and paces, the regulation of the nervous system is crucial for optimal results. We delve into the autonomic nervous system, explaining the roles of the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. Signs of nervous system dysregulation, such as constant fatigue, trouble sleeping, and frequent injuries, are discussed. We explore the methods for better nervous system regulation, including proper training plans, HRV monitoring, recovery techniques, and lifestyle adjustments like adequate sleep and nutrition. The episode underscores the importance of balancing stress and recovery to enhance running performance and overall well-being.

02:26 The Importance of the Nervous System in Running

03:20 Understanding the Autonomic Nervous System

04:12 Balancing the Sympathetic and Parasympathetic Systems

08:45 Signs of Nervous System Dysregulation

12:44 Regulating Your Nervous System for Better Performance

16:09 Using HRV to Monitor Nervous System Health

23:03 Building a Stronger Parasympathetic Response

25:24 Lifestyle Factors for Nervous System Health

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this episode, we hosts discuss how runners over 40 can redefine their running goals and mindset to focus on strength, endurance, and enjoyment. We challenge the narrative that aging means decline, instead advocating for an evolution in running. The conversation touches on shifting perspectives from losing weight to building muscle, the importance of strength training, the benefits of intelligent training, and the psychological impacts of changing paces. We encourage runners to focus on long-term health and resilience, redefine what progress looks like, and embrace the joy of running in their new, evolved identities.

00:55 Mindset Shift: Aging as a Blessing

11:36 Adapting Training for Longevity

22:48 Shifting Focus: From Speed to Strength

23:42 Training for Health and Longevity

25:25 The Importance of Strength Training

27:18 Redefining Progress and Success

30:32 Balancing Running with Life

33:33 Embracing a New Running Identity

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this second part of the Long Haul Recap, we dive into the concluding segments of a 100-mile ultramarathon. Kevin and his family reflect on the challenges faced during the race, including hydration management, dealing with calf cramps, and the mental fortitude required to push through such an endurance event. The episode highlights strategies for maintaining pace, the importance of strength and conditioning, and effective recovery methods post-race. Moreover, it showcases the emotional and logistical support from the crew and the sense of camaraderie among ultrarunners. This episode serves as a comprehensive account of overcoming physical and mental hurdles while celebrating the big and small victories along the way.

01:14 The Challenges of Running 100 Miles

02:21 Mid-Race Struggles and Strategies

05:51 Loop 4: Dealing with Heat and Hydration

13:07 Loop 5: Night Running and Caffeine Boost

36:33 Mental and Physical Challenges

39:00 Memorable Moments and Family Bonding

41:14 Navigating the Final Loops

47:04 Crossing the Finish Line

52:47 Post-Race Reflections and Recovery

59:21 Planning the Next Run

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

He did it again! Kevin completed his second 100-mile race (first on a trail) on January 18th and 19th, overcoming various challenges. The episode covers the logistical preparation, unexpected issues like missing fuel sources and equipment, and the emotional ups and downs both Kevin and us faced. It details the start of the race, Kevin's tactics, the importance of hydration and nutrition, and the initial loops of the course. Stay tuned next week for part two, where we discuss the race's latter stages and Kevin's triumphant finish.

00:57 Race Day Recap: The Long Awaited Details

01:48 Training Challenges and Real-Life Obstacles

02:58 Mantras and Mental Strategies for Ultra Running

05:35 Pre-Race Preparations and Last-Minute Hiccups

07:40 The Road Trip: Navigating Delays and Anxieties

23:03 Fueling Strategies for Ultra Marathons

23:53 Pre-Race Preparations and Last-Minute Shopping

27:44 Race Day Morning: The Start Line

28:56 The First Loop: Hydration Challenges

42:52 Loop Two: Running Solo and Navigational Doubts

46:52 Mid-Race Reflections and Fatigue

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

We kick off the new year by discussing Kevin's preparation for his upcoming 100-mile ultra trail race, the Long Haul 100 in Lakeland, Florida. We delve into Kevin's training journey post hernia surgery, the mental and physical challenges of ultra running, and the adjustments made along the way. The episode also covers the logistics of the race, including nutrition strategies, the unique loop course format, and the differences in crewing compared to previous road races. Tune in for an insightful look at the world of ultra running and get behind-the-scenes details as Kevin gears up for this major endurance challenge.

00:15 Kevin's Ultra Race Preparation

04:13 Kevin's 100 Mile Journey: Past Experiences

11:51 Training and Recovery Post-Surgery

16:22 Training Adjustments and Challenges

30:47 The Mental Challenge of Ultra Races

31:10 Training for a Marathon vs. a 100-Mile Race

31:59 Environmental Challenges in Ultra Races

32:47 Foot Care and Physical Strain

33:48 Training Setbacks and Adjustments

35:12 Dealing with Pre-Race Anxiety

35:45 Tapering and Final Preparations

39:48 Race Strategy and Crew Dynamics

50:03 Nutrition and Hydration Plans

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this engaging episode, we welcome Amanda Schaefer, a mental performance coach and former college athlete who shares her transformative health and fitness journey. Amanda discusses shifting her priorities from being a busy mom to reclaiming her health and strength through disciplined gym visits and mental training. She delves into the challenges of overcoming negative self-talk, the importance of process-based goals over outcome-based goals, and the power of curiosity in exploring new fitness avenues, including running.

We also emphasized the significance of self-awareness, standing in one's power, and taking small, consistent steps towards long-term health and fitness. This episode is rich with mental performance strategies that athletes, especially runners, can employ to navigate their own journeys.

Amanda Schaefer is a Mental Performance Coach and founded Fearless Fastpitch as a resource to make mental training accessible to youth athletes. She's passionate about helping bring awareness to the mental side of sports and how it can impact life beyond the field.

If you want to connect with her, you can find her at the links below!

amanda@fearlessfastpitch.com
https://www.fearlesswarriorprogram.com/
https://www.instagram.com/fearlessfastpitch/
https://www.facebook.com/fearlessfastpitchmentaltraining

06:55 Setting Process Goals vs. Outcome Goals

14:18 Confidence Conditioning Statements

21:17 Amanda's Struggles and Overcoming Challenges

30:01 Acceptance and Self-Compassion

32:31 A Vulnerable Moment: Facing Body Dysmorphia

34:15 The Power of Small Choices

36:58 Building Habits and Seeing Progress

39:26 Discovering the Joy of Running

46:51 Embracing Curiosity and Overcoming Judgment

50:55 The Importance of Identity in Fitness

57:44 Standing in Your Power

Thanks for Listening!!

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Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

One thing I have learned over and over again this year is that we must "let go to let in". As 2025 approaches, we need to bring closure to 2024 to allow space for future successes, joy, and achievements in running and life. In this episode we highlight five key things runners should consider letting go of and leave in 2024.

02:06 The Clothing Analogy: Letting Go to Let In

08:23 Five Things to Let Go of in 2024

13:39 Debunking the 'More is Better' Myth

20:28 Balancing Hard and Easy Workouts

21:46 Effort-Based Training and Cross Training

23:50 Embracing Quality Over Quantity

26:12 Letting Go of Arbitrary Numbers

32:23 The Power of Self-Acceptance

35:15 Avoiding Harmful Comparisons

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.