running for beginners

This week's episode features guest and run coach Jen Steele. Jen specializes in helping the everyday woman improve her running game with simple strategies that fit into her every day life. Jen works with women of all walks of life who want to get better at running without spending a ton of time doing it.

In this conversation we talk about proper fueling for your runs as a woman, recovery, weight training to help improve run times. As well as how to balance a running schedule with the daily hustle and bustle of busy mom life.

Whether you're a seasoned runner looking for ways to improve or you're a beginning runner who is looking for ways to get started on the right foot you will find so much value in this conversation.

Connect with Jen or learn more about working with her as your run coach:

www.misadventuresofamarathoner.com misadventuresofamarathoner@gmail.com
www.instagram.com/misadventuresofamarathoner

Ready to work on your relationship to food, exercise, your body and yourself? Tired of dieting, and want food to just feel easier? Do you find you often struggle with finding the balance of taking care of your family and yourself?

Look no further, if you're interested in learning more about working with me as your coach you can email alisha@alishacarlson.com or head to alishacarlson.com to book a free consult. 

Ever wondered how a professional running coach motivates a diverse range of athletes, from the anti-runner to the beginner? Andrew Wren joins our conversation today to offer a unique perspective. Adept at turning data into insights in his past life, he now helps people go from couch to 5K, and beyond. Andrew's candid discussion around the importance of formal qualifications and trust-building with clients is a must-listen for anyone considering a coaching career. But it's his insight into the art of relationship-building that truly sets him apart.

We explore the complexity of coaching beginners who might not be apt for certain events but are fuelled by an unshakeable passion. Andrew shares an uplifting story of a client who went from barely able to run 5k to crossing the finish line of a marathon in just 3 hours and 23 minutes! While we celebrate this incredible feat, Andrew reminds us that the joy of training often outweighs the thrill of the event. If you're seeking motivation, inspiration or even contemplating lacing up those running shoes for the first time, this episode is packed with insights that could change your perspective on running and personal growth. Get ready for an empowering journey with Andrew Wren!

https://www.runwolves.com

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

In this inspiring episode of "Run Breiter," host Run Breiter sits down with the amazing Mary Jackson, also known as "maryy.jayyy" on TikTok. Mary shares her incredible journey as a recent beginner runner who has already achieved remarkable feats, including completing 3 half marathons, 1 full marathon, and 2 10-mile races, all in just a year since she started racing in 2021.

With candid honesty, Mary opens up about the physical and mental benefits that running has brought into her life, and how it has created numerous opportunities for her to find true purpose and fulfillment. As a former beginner runner herself, Mary also shares valuable tips and tricks that have helped her along the way, making this episode a must-listen for anyone looking to embark on their own running journey.

Join Run Breiter and Mary Jackson on this awe-inspiring episode filled with motivation, empowerment, and a true passion for running. So lace up your shoes, hit the pavement, and tune in to this amazing episode of "Run Breiter." Don't forget to follow Mary on TikTok at "maryy.jayyy," and remember, "Don't Forget to Run Breiter."

Brief Summary of Episode

• Today we are going to be talking to a running pal of mine Jon Beeson.

Bullet Points of Key Topics:

• How did you get into running?
• Was sport a large of your education at school?
• Did you do cross country?
• What got you back into running now?
• What do you feel are the benefits for you?
• I know Mental Health is a buzz word now.  Does running help and if so how?
• Are there any down sides?

Do you like running on your own or with others?

Have tried any specific training techniques:

• intervals
• tempo runs
• long runs

Do you have any heroes ?

Do you do any events.

For instance injuries?

• What have been the frustrations of getting injured?
• Are there any positives?
• Don't have to got into detail about your injuries?
• Any tips to other runners going through the same issues?

What are you listening to when you run?

Do you like audio books?

Music or podcasts?

Anything else you would like to talk about?

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

Podcast Data

Date 3rd December 2022

Title - "Trailer"

Brief Summary of Episode

Hi my name is Brian and this is a trailer for my new running podcast. It is launching on the 1st of January 2023. The podcast is aimed at those who are complete beginners and those that just want to give running a bit of variety.  I used to be a Personal trainer back in the day.  However, I have always loved running as it’s a really cheap way to keep fit, get your heart rate going and destressing.  It’s something you can do with a friend or is something you can do on your own and enjoy the surroundings.  I have wanted to do a running podcast for a while now.  As I just wanted to get you the listener on my journey.  I am learning about these new techniques along with you. So I feel I am going to be your guinea pig.  I will do the research an carry out what I have learnt.
 
Bullet Points of Key Topics & Chapter Markers

What are we covering:

• How to warmup
• Interval Training
• VO2 Max
• Music
• My heroes of running
• Best Websites.
• Clothing that I'm wearing

Resources & Links

• Website is www.briansrunpod.co.uk

Call to Action Episode Link & Contact Info

• Tell your friends
• Subscribe on Apple Podcasts or wherever you get your podcast
• Launch 1st of January and after weekly.

Brian's Run Pod

In this episode of the Run Breiter Podcast, Run  Breiter brings on Colin Walters. Colin met Run Breiter through listening to an episode of his podcast believe it or not. Colin has his own Podcast called "Seeds of Success" which Run Breiter has had the pleasure of being on along with many other guests to date and more to come. 

Colin is an inspiration, between running marathons, ultra's, to training for triathlons, and in the future an Iron Man. He does this all while working a full time job, and having various side hustles and social relationships in life. In this episode, Colin gives countless value on how to be the best version of yourself in life, running, business, relationships, etc.. He also tells his fitness story, as well as what motivated him to create both a podcast and personal brand!

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

In this episode of the Run Breiter Podcast, Run Breiter brings on Sisterrunners(Emily & Katie). Run Breiter discovered these two great people, through the great TikTok Running Community and there content. They both reside and run in Georgia, nearby Atlanta. 

They discuss what got them both into running to than training and racing together. In just three years, they both completed several races, including recently there first marathon! During this journey, they decided to create a TikTok to help and inspire new runners, based on the fulfillment they get from running and helping people! 

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

In this episode of the Run Breiter Podcast, Run Breiter does a solo episode, where he talks through his last couple week which have not been the best physically and mentally. 

After failing to break a 3 hour marathon, Run Breiter dealt with dehydration due to drinking too much caffeine combined with alcohol post race and ended up in the ER. Also, after recovering from that, Run Breiter dealt with high levels of stress and anxiety, which is uncommon for him. To add fuel to the fire, Run Breiter also pulled his hamstring. 

These few weeks were incredibly challenging both mentally and physically with all setbacks, but on a positive note Run Breiter uses this episode as an opportunity to share best practices on how to return to your normal self as soon as possible when dealing with these setbacks and as well as how to avoid them in general. Regardless if you struggle with mental or physical setbacks in life, this will be a great resource. 

Run Breiter is fully mentally and physically luckily back to normal, and is looking forward to attempting to break 3 hour marathon, and create great content for the the community. Enjoy this insightful and important episode and Don't Forget to Run Breiter! 

In this episode, Run Breiter brings on Joslyn Richards who is 43, and has ran every day since December 26th, 2016! Joslyn, loves running and has an awesome story on why she started, and what has kept her going literally everyday. 

Joslyn lives in Connecticut and runs close to 100 miles each week, while also working at a campground for 3 months a year, creating running content on TikTok, Instagram, Youtube, as well as being married with 3 kids! She has ran 12 marathons, including doing Bostonx4, NYCx2, Providence, Hartford, Marine Corps Marathon, and is currently training for the Chicago Marathon this coming October! 

Joslyn also shares a ton of great advice, talks about the mental benefits, her routine, thoughts on nutrition, and much more! 

Enjoy this awesome episode, and of course don't forget to Run Breiter.

In this episode Run Breiter brings on Adam Arochas. This is Adam's second appearance on the Podcast, as he's involved with a lot with developing the Run Breiter brand.   

The topics discussed on this episode include logistics on the NYC Marathon After Party & Charity Event which occurs on November 6th in the NYC area in the evening. All are welcome to the event, upon purchase of a ticket. Go to https://givebutter.com/runbreiterafterparty to donate and get your ticket today. Run Breiter is raising money for this event, but 100% of profits will go to St.Jude, NAMI, and Alzheimer's Association. This event will have a Dinner, an Open Bar, Entertainment, Raffles, and a Free T-Shirt included. If you're unable to attend the event, all donations are appreciated and donating over $30 gives you a free event T-Shirt.  Final details are TBA based on funds raised and attendance numbers. 

Additionally, Run Breiter and Adam discuss how there training is going for the marathon, and Adam tells his story on recovering from his knee injury and passes on great advice for anyone who may be dealing with knee pain or injuries in general. 

In this episode, Run Breiter brings on his great friend Max Rosenberg for an awesome episode!

Max over the last few months has accomplished a lot in regards to his fitness journey and overall health. He's been able to lose 65 pounds, and has done so by improving his diet, and getting into fitness, specifically both running and some lifting.  He is a prime example of the impact of what a Run Breiter custom running plan can do for someone.

With the help of this plan, and a decision to improving his wellness done by Max, he was able to increase his weekly mileage, stay health, and find happiness from this plan. He was also able to complete his first race, which was a 10k in Columbus, Ohio which was completed a week prior to filming this episode. Max did have some fear starting to run, and to follow competing in a race, but now is motivated to continue his weight loss and running journey. 

Also we discussed the Bourbon Boys, and the importance of Men's Mental Health since June is a Men's Mental Health Awareness Month. Enjoy this episode! 

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.

This episode we’re talking endocannabinoids and sports bras (the two are not related!).

For years it was thought that the “runner's high” was due to the release of endorphins. 

Endorphins are chemicals that are produced by the body to relieve stress and pain, and they work on the opioid receptors in the brain (the same receptors that opiate drugs like morphine act upon).

An increasing body of evidence suggests that this so-called “runner's high” is not due to the release of endorphins but is instead due to the release of another type of neurochemical called endocannabinoids.

And yes, the word endocannabinoid sounds a lot like the word cannabis, and in the same way that endorphins act upon the opiate receptors in the brain, endocannabinoids act upon the same cannabinoid pathways as cannabis.  

Sarah explains why it’s theoretically possible to get a little “high” on exercise, and Gab has some sports bra recommendations for you to check out.

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:

Neuromodulation of Aerobic Exercise—A ReviewSerum Endocannabinoid and Mood Changes after Exercise in Major Depressive Disorder

Sports Bras Direct

Bra fitting guide

Yoga With Adriene Morning Yoga Flow (22mins)

Nike Run Club ‘Don’t Wanna Run Run’

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.

Did you know you release stress hormones when you exercise? It’s because your body is in a state of physical stress, especially if you’re new to exercise or you’re not an adrenaline junkie. It's the reason why you feel so gross during a workout. 

The good news is, regular exercise trains your body to cope better with these stress hormones, which can help build your resiliency to other forms of stress.

Gab and Sarah explain why exercise is a useful tool for looking after your mental health. Plus, Sarah has a new hobby and Gab has another weekly challenge 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:

YouTube 7 minute workout video

Concept2 BikeErg exercise bike

Momentum Habit Tracker

Impala Skates

Huberman Lab podcast

Nike Run Club ‘Don’t Wanna Run Run’

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.

It's episode 10 baby! We've reached a small but meaningful milestone and it feels like the perfect time for a quick refresh. If the shine has worn off and you’ve lost your motivation for exercise, that’s ok! Gab and Sarah are here to get you back on track with some key tips for building a daily exercise habit.

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:

Atomic Habits by James Clear 

Nike Run Club

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.