cross training

Nailing your workouts and getting consistent mileage is key to improving as a runner, but in order to absorb this training and avoid injury you need to make sure you’re prioritizing recovery. 

The period between runs is when your muscles and tissues can repair themselves so that you’re ready for your next session 

Recovery is a broad topic that includes anything from complete rest to stretching and even light exercise. There are lots of options out there and the list is growing with brands coming out with new tools and gadgets to help speed up the recovery process. That’s why we’re bringing you a recovery edition of our underrated/overrated format to tell you which recovery topics are going to deliver results.

We’re going to explore the benefits of tons of recovery options to answer questions such as:

• Is doing nothing a good recovery strategy?
• Do you need to cool down after your workout?
• Which recovery tech actually works?
• And we’ll discuss what other strategies you can use to speed up the recovery process

So let’s get into it, with underrated and overrated recovery topics!

Foam rolling routine for runners: youtube.com/live/td81rzxXQV4?si=iv5aHtZPWLjb67KH&t=414

3-minute active warmup: youtu.be/i6rWCPZNHxQ

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Previnex

Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. 

In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination.

I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys.

If you’re suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Nailing your workouts and getting consistent mileage is key to improving as a runner, but in order to absorb this training and avoid injury you need to make sure you’re prioritizing recovery. 

The period between runs is when your muscles and tissues can repair themselves so that you’re ready for your next session 

Recovery is a broad topic that includes anything from complete rest to stretching and even light exercise. There are lots of options out there and the list is growing with brands coming out with new tools and gadgets to help speed up the recovery process. That’s why we’re bringing you a recovery edition of our underrated/overrated format to tell you which recovery topics are going to deliver results.

We’re going to explore the benefits of tons of recovery options to answer questions such as:

• Is doing nothing a good recovery strategy?
• Do you need to cool down after your workout?
• Which recovery tech actually works?
• And we’ll discuss what other strategies you can use to speed up the recovery process

So let’s get into it, with underrated and overrated recovery topics!

Foam rolling routine for runners: youtube.com/live/td81rzxXQV4?si=iv5aHtZPWLjb67KH&t=414

3-minute active warmup: youtu.be/i6rWCPZNHxQ

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Previnex

Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. 

In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination.

I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys.

If you’re suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

We often think that if we just work harder, longer, and fight through the pain, we'll improve.  Actually, that's not always the case.  Often this is just a recipe for disaster and what we'd be better off doing is resting.  What?  How is that possible?  We are not machine...we are people and our bodies need rest and recovery.  Come find out the many ways to give your body and mind these much needed breaks, no matter your running level or training focus.

P.S. Please forgive me.  I said episode 29 in the podcast.  This is actually episode 30.  Who knew we were cruising along so quickly.

Join my mailing list! Just sent a quick email to dawnpedersonruns@gmail.com with the title "Email List" and I'll add you to my list. Emails feature upcoming episodes, running tips, upcoming coaching services and products, and more...

Find me on Facebook: Dawn Running
Also, check out my blog, Running By Dawn

Music written and recorded by Jeremy Hancock

This week, Ballet Help Desk chats with Sue McCarroll, the lead Pilates instructor for The Rock School For Dance Education. She provides advice on how Pilates can fit into a dancer's training regimen. Sue discusses not only how the practice can help with injury prevention but also with actual dance performance.

Instagram: opal_wellness_studio

Website: https://www.opalwellnessstudio.com/link-list

Podcast: well2you

https://podcasts.apple.com/us/podcast/well2you-podcast/id1547156150

Cross-training. What does it mean, should my dancer be doing it and how soon should they start? Tune in to hear advice from Aki Kawasaki, Head Strength Coach at Houston Ballet and Houston Ballet Academy. Aki provides advice not only on how to build physical strength but also on how to develop the right mindset around training.

Instagram:

akihirothegreatofficial

TikTok:

akihirothegreat

It’s that time of year again when most runners are starting the real meat of their training plan.

The summer has started, you’ve had your few weeks of building back into a plan, and now the real work begins.

At RunnersConnect, we work with hundreds of runners each season and one of the big benefits of that is how much data we’re able to see every year.

We’re able to see huge patterns across what type of training runners are doing when they start training for their race, what types of training and plans they’ve done in the past, and of course what’s worked and what hasn’t.

In today’s episode we go in-depth on 4 of the biggest issues we see when looking at the data and give you some helpful tips on how to make sure you don’t succumb to the same mistakes.

How Race Specific Workouts Will Help You Smash Your Personal Bests

Download your FREE Improvement Performance Calculator now.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

TANRI

Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners. 
 
If you want to give Tanri a try, head over to Tanri.com and use the code RTTT15 to get 15% off your entire purchase for the entire month of June. 

Interested in a FREE 3-month coaching program?! 

Also, don’t forget to enter our giveaway with Tanri
 
You can win…

1- National Parks Pass
1- $100 Fleet Feet gift card
1- piece of TANRI gear
1- TANRI Ambassador box which includes all of their suncare products
3 months Personal Coaching from RunnersConnect

The giveaway runs throughout the month of June and the winner will be announced via TANRI’s Instagram account on July 3rd.
 
Enter and all other details here: https://runnersconnect.net/tanri 

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to https://lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

It’s that time of year again when most runners are starting the real meat of their training plan.

The summer has started, you’ve had your few weeks of building back into a plan, and now the real work begins.

At RunnersConnect, we work with hundreds of runners each season and one of the big benefits of that is how much data we’re able to see every year.

We’re able to see huge patterns across what type of training runners are doing when they start training for their race, what types of training and plans they’ve done in the past, and of course what’s worked and what hasn’t.

In today’s episode we go in-depth on 4 of the biggest issues we see when looking at the data and give you some helpful tips on how to make sure you don’t succumb to the same mistakes.

How Race Specific Workouts Will Help You Smash Your Personal Bests

Download your FREE Improvement Performance Calculator now.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

TANRI

Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners. 
 
If you want to give Tanri a try, head over to Tanri.com and use the code RTTT15 to get 15% off your entire purchase for the entire month of June. 

Interested in a FREE 3-month coaching program?! 

Also, don’t forget to enter our giveaway with Tanri
 
You can win…

1- National Parks Pass
1- $100 Fleet Feet gift card
1- piece of TANRI gear
1- TANRI Ambassador box which includes all of their suncare products
3 months Personal Coaching from RunnersConnect

The giveaway runs throughout the month of June and the winner will be announced via TANRI’s Instagram account on July 3rd.
 
Enter and all other details here: https://runnersconnect.net/tanri 

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to https://lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

Have you ever felt excited about a new form of exercise, only to get sore muscles and then joint pain as soon as you start to see results? You take a couple days off, try ice and painkillers, but the pain always seems to come back and you’re not sure what to do about it. Should you keep going? Stop moving? See a doctor? Or try something else? On this week’s podcast, we’ll attempt to demystify the healing process.

Listen and learn:

• Why patience might be the top necessity for healing
• The value of cross training for injury prevention
• How to use muscle strength to combat joint laxity
• Why being “under recovered” is a bigger problem than being overtrained

Links

• Dr. Alland’s Site
• Dr. Alland's Podcast
• Dr. Alland's Instagram

ABOUT OUR GUEST

Dr. Jeremy Alland is a board-certified sports medicine physician based in Chicago, IL. He has worked as a team physician for various professional sports teams and high school teams, and is actively involved in research.

Like the Show?

• Leave us a review
• Check out our YouTube channel
• Visit www.yogabody.com

• PACT Act, which would help millions of military veterans with medical issues, is rejected by Republicans
• Paul's Run Streak Continues
• Cross Training
• Finish for a Guinness - September 4, 2022
• Book Recommendations
  • The Like Switch: An Ex-FBI Agent's Guide to Influencing, Attracting, and Winning People Over by Jack Schafer PhD

• • The Betty Body: A Geeky Goddess' Guide to Intuitive Eating, Balanced Hormones, and Transformative Sex by Dr. Stephanie Estima

You can find Adriana at:

Instagram  @SoulFriendYoga

email: adriana@soulfriendyoga

YouTube: Adriana Ferns

You can find The Rhode Runner in the following places:

Twitter: @TheRhodeRunner

Instagram: @TheRhodeRunner

Facebook

You can also download and subscribe to the Journey of the Rhode Runner Podcast at:

Apple Podcasts

iHeartRadio

Spotify

Stitcher

This episode is dedicated to a listener question from Julie in New Mexico. Her question has to do with cross training. A lot of us like to do other activities aside from riding – yoga, swimming, or, in this case, running.

As it happens, Jec and I are both runners. So is Katrin Silva, a Best Horse Practices Summit presenter and part of the Cayuse Collaborative Clinic initiative.

Together, we chat about cross-training in general and running specifically. We talk about the importance of core strength for riding and running. I've always felt that core strength and paying attention to the fitness of tiny little core muscles, not just those typical six pack abdominal muscles, is where a lot of us could stand to dedicate a bit more attention and time.

We have some excellent articles from guest columnists on best horse practicesdot com  and I will link to them in our show notes.

Also. We thank Skratch Labs for sponsoring this episode. Skratch Labs makes drinks and energy bars and chews. They all have less sugar than most sports drinks and have more sodium. If you are sweating, you need to replace your electrolytes.

Every ingredient has a purpose. No junk. Good-tasting products that your mouth and your belly and your brain will appreciate. Check out their Summer Peach Sport Hydration drink mix and their Raspberry Energy Chews.

See you later, Season Two! This is our 30^th episode and our 60^th since we started this shindig less than two years ago. We’ll be back soon for our third season.

Our title sponsor is Lucerne Farms, producers of quality forage feeds. Lucerne is this outstanding little company in northern Maine. Forage is chopped hay, an excellent option when you can’t have your horse on pasture or when you need to add calories and nutrients to your horses’ diet.

We also thank Redmond Equine for being part of our sponsorship family. Redmond rocks and other offerings come straight from their mine in Redmond, Utah. 

And we welcome back Pharm Aloe. Pharm Aloe offers aloe pellets and gel and other products to support horses’ GI health, and immune system. 

Do you consider yourself an athlete?

Do you feel connected to your body?

Maybe these are weird questions. But I’m truly curious about the intersection of horse work and athleticism. I’ve observed that a lot of riders don’t seem to consider themselves athletes and don’t consider riding a sport as much as a job, pastime, or recreational activity. That’s a shame, I think. When we hold our own fitness, training, conditioning, and body awareness to a higher standard, we necessarily elevate our connection to our horses and make it possible to do more, be more, connect more. It matters. Short term and long term. In the moment and over the years. Fitness and agility matter. What do you think?

LINKS to Core Fitness articles

Core Insight from Katrin Silva

Developing the Intelligent Core

Core Strength Moves with David Stickler

We LOVE hearing from you. While we take a little break before our third season, send us your thoughts. Topic suggestion? Training question? Or maybe you just want to share something great or not so great that happened with you and your horse. All good. Looking forward to your emails.

We thank Kate’s Real Food and Patagonia WorkWear for their continued support. Did you know? All ya gotta do is comment or suggest a podcast topic or send us a training question here and you’ll be automatically qualified for our monthly Patagonia WorkWear giveaway.

In this episode, Coach Amanda talks about the importance of cross training and why limiting yourself to one sport can inhibit performance in your main sport. 

This week I look at some cross training exercises, reveal my star parkrunner and my featured parkrun of the week. Plus I let you know all about our parkruns this week and review the upcoming parkrun anniversaries.