couch to 5k

In this podcast episode, Tyson Popplestone shares his advice to those of you looking to start your running journey in 2024. 

EPISODE OUTLINE:

(00:00:00) The Falls Creek Run Camp
(00:01:47) Morning Long Run
(00:02:35) Welcoming a Beginner's Guide to Starting Your Running Journey
(00:07:55) Developing a plan for where you're at
(00:11:21) The Role of Goals
(00:13:04) Does Running Form Matter?
(00:15:41) How to Develop Consistency
(00:17:35) How to Incorporate Cross Training
(00:18:32) Listening to your body

MENTIONED IN THIS EPISODE

Gordo Byrn Podcast: https://www.youtube.com/watch?v=NlLjOUdJd7Q&t=1614s
Precision Fuel & Hydration: https://www.precisionhydration.com/au/en/

TRANSCRIPT:
https://share.transistor.fm/s/7ba76bda/transcript.txt

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

MORE FROM RELAXED RUNNING

Personal Running Coaching: https://www.relaxedrunning.com/personal-coaching
Technique Analysis: https://www.relaxedrunning.com/techniquecoaching
Falls Creek Run Experience: https://www.relaxedrunning.com/falls-creek

In this episode, Run Breiter gives beginner runners the tips and advice on how to run a 5k without needing to stop. 

He goes through training options, nutrition tips, explains how to prep and recover, as well as how to stay inspired through this journey. 

Enjoy this awesome episode, and "Don't Forget to Run Breiter". 

Couch to 5K (C25K) is a popular mobile app created by Zen Labs that offers a nine-week training program for beginners to gradually progress towards running a 5-kilometer (3.1-mile) distance. The program was inspired by Josh Clark, who developed it in 1996 to motivate new runners with manageable expectations. Clark's initial motivation for running came from a painful breakup, but he discovered the joy and benefits of running, leading him to create the C25K program for his mother. The program gained popularity through websites, podcasts, apps, and offline communities, with millions of people completing it. Clark's tips for new runners include being patient, not comparing oneself to others, and enjoying the incremental progress. He also emphasizes the importance of self-care, not taking running too seriously, and listening to one's body. C25K's lasting popularity is attributed to its attainability and the ability to share experiences on social media. The story of C25K highlights how unexpected circumstances can lead to positive outcomes and the importance of finding new activities to overcome challenges.

Resources & Links

https://en.wikipedia.org/wiki/C25K

https://bigmedium.com/ideas/bbc-how-josh-clark-invented-couch-to-5k.html

https://edition.cnn.com/2021/07/02/health/couch-to-5k-running-wellness/index.html

https://www.thegentlemansjournal.com/article/the-founder-of-couch-to-5k-reveals-his-running-secrets

https://www.runnersneed.com/expert-advice/training/12-weeks-to-fitness-beginners-5k-training-plan.html

And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey!  Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.

Brian's Run Pod

Ep#104 All too often in the wellness world, especially in the diet and fitness circles, our mental and emotional well being doesn’t get the attention it  deserves.  It’s a huge blindspot because how we feel and what we think is so fundamental.  Mental health disorders are linked to the prevalence, progression, and outcome of some of today’s most pressing chronic diseases, including diabetes, heart disease, and cancer.  They increase the risk for substance abuse and addiction.  Our mental health affects how we handle and respond to stress, make choices, relate to ourselves and others.  Bottomline, mental health IS health.  When our mind is suffering, our whole being suffers. 

Today’s episode is a poignant example of how our bodies have the power to heal our minds and how our minds have the power to  heal our bodies.  I talk with Nita Sweeney,  an award-winning wellness author of the running and mental health memoir, Depression Hates a Moving Target: How Running with My Dog Brought Me Back from the Brink , and her upcoming book, Make Every Move a Meditation,  which was recently featured in the Wall Street Journal.  Nita’s personal journey of overcoming a lifetime of chronic depression and anxiety through a unique combination of running, writing and meditation is a powerful example of how it really is never too late to reclaim our health and happiness.   Her story, a brave and honest account of beating the odds and cultivating inner resilience is incredible inspiration for anyone struggling with mental health or even just stuck in a rut and needing to make some healthy lifestyle changes.  

Three Ways to Heal Your Mind (free ebook)
https://nitasweeney.com/ebooks-2/

Depression Hates a Moving Target
https://nitasweeney.com/about-the-book/

Make Every Move a Meditation (preorder)
https://www.amazon.com/How-Make-Every-More-Meditation/dp/1642509892/

Couch to 5K Running Program
http://www.c25k.com

Morning Pages Practice (Julie Cameron)
https://juliacameronlive.com/basic-tools/morning-pages/

After trying just about everything to fight chronic fatigue, Emil found a physiotherapist who helped him slowly build up a running program. He details how he took 14-15 months to implement a walk-run program and get up to a 5k distance. Although he still was fatigued, running boosts his mood and he had to learn to let his body get used to training. 

His advice:

• Don't run several days in a row
• Running is 'free space' and 'freedom'- enjoy it
• Take it slow and take breaks as needed
• Don't compare yourself to others- there will always be people faster and slower than you
• Run without a watch or activity tracker and go based on feel
• Just go- you will seldom regret going for a run!

Follow Emil on Instagram @run.22k.with.me!

Walking is a brilliant form of exercise but it’s often overlooked in favour of running or yoga or HIIT workouts.

Because we are exercise sloths and busy women, we’re always looking for quick and easy ways to get moving.

If you’re trying to get fit and healthy, walking is one of the most accessible types of exercise you can do.

Gab and Sarah look at some good quality research which shows why walking is really, really good for you.

Don’t forget to subscribe to the Women Like You newsletter.

To be added to the mailing list, email womenlikeyoupodcast@gmail.com 

WLY resources and recommendations:

Sarah’s Burpees for Boobs Sydney Breast Cancer Foundation fundraiser

Walking for hypertension

Association of Step Volume and Intensity With All-Cause Mortality in Older Women

Kathy Smith power walking audio workout

Waking Up with Sam Harris

Heavyweight podcast

WLY Spotify playlist

The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Have you ever tried Pilates? It’s a popular form of exercise that was developed by Joseph Pilates in the early 20th century. 

It’s now a worldwide fitness trend and it’s often used as a form of rehabilitation for lower back pain or injury, and recovery after childbirth. 

Gab and Sarah look at what Pilates actually involves and if it lives up to the hype.

Plus, another batshit crazy fitness trend, this time involving Kate Hudson and a bag full of water. 

Don’t forget to subscribe to the Women Like You newsletter.

To be added to the mailing list, email womenlikeyoupodcast@gmail.com 

WLY resources and recommendations:

Cochrane Library Pilates for low back pain

Jessica Valant - Gentle Pilates 15 Minute Pilates for Beginners Workout

WLY Spotify playlist

The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

How many times have you set yourself a big fitness goal? Did you achieve it?

Research shows that having really specific and fixed goals can actually be a deterrent rather than a motivator. 

In recent years there’s been a shift away from the traditional method of goal-setting known as SMART goals (specific, measurable, achievable, realistic and timebound); towards a more flexible approach.

Gab and Sarah explain the idea behind ‘open goals’, and how this is proving to be a more effective way of achieving a fitness target.

You’ll also hear about the world record for planking, and a review of Maddie Lymburner’s Low Impact Full Body HIIT workout.

Don’t forget to subscribe to the Women Like You newsletter.

To be added to the mailing list, email womenlikeyoupodcast@gmail.com 

WLY resources and recommendations:

ABC Try setting an open goal for your New Year’s resolution if you want to exercise more 

MadFit Low Impact FULL BODY HIIT Workout (No Equipment + No Jumping)

Yoga With Adriene Wind Down Yoga (12 minute bedtime yoga)

WLY Spotify playlist

The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

No matter how hard you try, it can often feel like your fitness isn’t improving.

It’s so disappointing when you’ve been doing the same workouts over and over and you don’t see any progress in your strength, or number of reps, or cardiovascular fitness.

Even when you’ve been consistent with your exercise, sometimes it feels like you’ve hit a wall and you can’t get past it.

So what do you do when your progress has stalled?

Gab and Sarah explain how to reframe the way you measure progress, and look for the many ways you are making headway (even when it doesn’t feel like it).

Don’t forget to subscribe to the Women Like You newsletter.

To be added to the mailing list, email womenlikeyoupodcast@gmail.com 

WLY resources and recommendations:

Sports Bras Direct

Yoga With Adriene Morning Yoga Flow (22mins)

Nike Run Club ‘Don’t Wanna Run Run’

WLY Spotify playlist

Over Ear Earbuds (example only - we have not tried this particular brand)

MadFit low Impact FULL BODY HIIT Workout (No Equipment + No Jumping)

The Women Like You podcast is recorded on the lands of the Gadigal people of the Eora nation. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

In which I talk at length on the many and varied reasons why I am categorically Not A Runner; I explain why you really don't want Jamie as a passenger in your car; I share probably the blog's greatest achievement to date; my dad receives a somewhat startling reward for the completion of a half marathon; I discover that it's impossible to run without sounding like a phone sex pest; I share the world's worst hangover cure and muse on whether there's anyone left in the world who hasn't yet tried Couch to 5k; my friend and I terrorise both an AA man and an old lady; my Race For Life experience does not go entirely to plan; I break my parkrun vomiting PB; and I share my most mortifying running moment of all.

Today Jade faces the harsh realities of how she is keeping proactive, focused and happy during the pandemic. From writing your own work to doing the couch to 5k challenge to a big of taking it easy and watching some Bridgerton. Great advice for those in creative industries who want to make the most of this time without suffering from too much pressure.

In this episode I touch on how I have the beginner's mindset when it comes to running and feel like this helps me relay to others who don't come from a running background how to train. I share some advice on what kind of steps to take in order to reach your running goals. 

Before we talk about today's episode of the podcast, we want to say a huge thank you to our members in the Any Given Runday Run Club that continue to run and push each other each and every week on the group. This episode serves as an appreciation episode to you guys.

This past weekend was the 5k PB attempt for a lot of our running group members. Seán talks about his 5k PB attempt and how anything can happen on 'Any Given Race Day.'

The Seán and Eric then talk about the advice they have received from others in the running group as well as how they have progressed over the last few weeks and how great it was to see their journey and results over the weekend.

The lads talk about their struggles and being humbled doing Yoga sessions with Dani in the group, especially with the strength training element brought into the Yoga session this past week. Thanks, once again, to Dani for the last 4 weeks of Yoga training!

What's next? With the country opening up more now with gyms, pubs, hairdressers etc you may think it's time to wind down this social distancing running club? But with the community feel we have gotten over the past few weeks, we have decided to make things even bigger! Keep an eye on our social media pages for a plan to push towards a 10k PB very soon!

Thank you for listening to this week's episode of the Any Given Runday Podcast. If you are enjoying the episodes, we ask for a little favour in that could you leave a 5-star review on iTunes. This will help us get bigger and seen by more potential listeners of the show.

And thank you again to everyone that has put themselves out their in our running group and documented their stories.

To get involved in the running group and contact us on social media, check out our link below:

https://linktr.ee/AnyGivenRunday

We have a very inspiring podcast for you guys today as Ciara Beuster takes us through her journey from not evening knowing you could sign up for a half marathon to finishing a full Ironman and qualifying for the Half Ironman World Championships.

Having never met Ciara before but hearing in his circle of friends how Ciara has inspired others to take up running, Eric knew he had to get Ciara on the podcast.

In this episode, Ciara takes us through her journey into running from signing up for her first marathon in Dublin, multiple marathons in Berlin (including hitting a 3:28 Marathon PB), signing up for a full Ironman, having never done a triathlon at the time of signing up, how she got on during that Ironman, how she faired in the Half Ironman World Championships and her advice for anyone that wishes to take up running.

You can check out even more about her journey by clicking on the link to her blog below, that we talk about in this podcast episode:

https://journeytochallengegalway.wordpress.com/2016/04/04/believe-you-can-and-youre-halfway-there/

We are also into the last week of our 5k PB Challenge, which includes our last Yoga with Dani session this Thursday. To get involved in our run club, be sure to click below:

https://linktr.ee/AnyGivenRunday

In the 4th episode of Any Given Runday Podcast, we are catching up with Conor on his marathon journey while combining his training with the hurling season.

Is it possible to do both and how would you go about training for both?

1:10: A clueless Seán asks what a halfback is as Conor explains what his role on the pitch is.

2:20: The balance between hurling/marathon training, what does Conor's training schedule look like and does Conor bulk up for hurling, making his marathon harder?

5:45: The demands of the game of hurling and how does it transfer to marathon training

8:15: How Conor manages his time between hurling, marathon training, gym work and recovery days

10:20: Why 'you never do a marathon on your own'

11:35: Conor's tough love story when training with Seán before the 2019 Dublin City Marathon

13:20: Finding accountability and a 'why' to your training.

14:45: Fear of failure and why it's never as big a deal as you think it may be

16:50: How preseason hurling training is going to affect Conor's marathon training

17:35: Eric's biggest pet hate about GAA and Championship season. That Seán also agrees with.

Follow us on social media to get day by day updates on how the lads are getting on in their 16-week training to the marathon in Madrid. 

Instagram: https://www.instagram.com/anygivenrundayofficial/
Facebook: https://www.facebook.com/anygivenrundayofficial/

#AnyGivenRunday 

As 2019 winds down we're doing a year-end recap, running through all of the year from start to finish.

Be sure to pound that subscribe button if you listen on Apple Podcasts (https://apple.co/2QoanPZ) or on Spotify (https://open.spotify.com/show/0qz1Eff0hfBHEG71eedqep) If you want to support the podcast, swing by the MixGym at mixer.com/trubros and donate some embers or send me a "cup of coffee" at https://ko-fi.com/trubros

Check out the best youtube channel of all time (the wife's!) here: http://bit.ly/MrsTruBrosYT

If you're a real psychomaniac and want to support your fellow runners, get yourself a shirt at http://bit.ly/ACRMerch or trubros.com and click "store" ) and show the world what we all know: ANYONE CAN RUN!

Today we are going to talk about some approaches both physically and mentally to increasing our mileage periodically. If you want to learn how to run further and for longer periods of time be sure to check out today's episode!

Be sure to pound that subscribe button if you listen on Apple Podcasts (https://apple.co/2QoanPZ) or on Spotify (https://open.spotify.com/show/0qz1Eff0hfBHEG71eedqep) If you want to support the podcast, swing by the MixGym at mixer.com/trubros and donate some embers or send me a "cup of coffee" at https://ko-fi.com/trubros

Check out the best youtube channel of all time (the wife's!) here: http://bit.ly/MrsTruBrosYT

If you're a real psychomaniac and want to support your fellow runners, get yourself a shirt at http://bit.ly/ACRMerch or trubros.com and click "store" ) and show the world what we all know: ANYONE CAN RUN!

Angie is a fabulous midwestern momma who set her sights on the runDisney Princess Half Marathon Weekend 5k in February 2020, and scored a fun new way to bond with her daughter in the process. Join us as she shares her journey from registration to, “I actually think I can do this!”

Today's Topics:

-Those social media pictures will get ya.

-Running as a way to go on an extra vacation

-When our kids are go-getters

-Race outfit planning

-A unique motivation strategy

-Training runs in costume

-Running in a giant hat

-Galloway App for training

-So much progress in so little time

-Pausing to honor our achievements

-Time to call ourselves runners

-The mile day...duhn duhn duuuuuhhnnn

-Girls on the Run

-Bonding on the track

-The first trip to the running store

-Me? The running club?

-Rescue dogs

-Tough little chicks

-Freddie Mercury

-runDisney Wine and Dine Half Marathon Weekend 2020 is Villians themed!

For more Finding Finish Lines, visit us:

On the Blog: FindingFinishLines.com
On Facebook: facebook.com/FindingFinishLines/

Today we're talking about the steps you can take as a new runner to ensure you not only finish 2019 strong, but kick off 2020 with a BANG!

Be sure to pound that subscribe button if you listen on Apple Podcasts (https://apple.co/2QoanPZ). If you want to support the podcast, swing by the MixGym at mixer.com/trubros and donate some embers or send me a "cup of coffee" at https://ko-fi.com/trubros

If you're a real psychomaniac and want to support your fellow runners, get yourself a shirt at http://bit.ly/ACRMerch or trubros.com and click "store" ) and show the world what we all know: ANYONE CAN RUN!