Avsnitt
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After seven years of running experience, I share the exact approach I would take if I had to start my running journey all over again.
• Don't compare your times to others on social media—you don't see all the miles they've put in to build their fitness
• Use the Galloway method (run-walk-run) when starting out to reset your form, lower heart rate, and make runs mentally manageable
• Focus on time rather than distance when beginning—aim for 30, 40, then 60-minute runs at conversational pace
• Start with 2-3 runs per week: two easy pace runs during the week and one longer run on weekends
• Follow the 10% rule—increase volume by 10% weekly for three weeks, then drop to 70-80% on the fourth week
• Join a run club or find running partners to make the time pass faster
• Build sustainability through a strong aerobic base to prevent injuries
Go out and run your race. -
Strength training is critical for runners to prevent injuries and improve performance, not just a supplemental activity. My approach to strength training transformed me from an injury-prone runner to completing multiple 100 and 200-mile races and running daily half-marathons for over 150 consecutive days.
• Running is a single-leg sport, so focus on single-leg exercises like lunges, step-ups, and Bulgarian split squats
• Aim for lower reps (6-8) with higher weight to train fast-twitch muscle fibers rather than building muscle size
• Schedule strength training on your hard running days (track workouts or long runs) to consolidate stress and recovery
• Complete 16-20 sets total (3-4 sets of 5 exercises) with a mix of compound and single-leg movements
• Always do a proper 10-minute warm-up including 100 bodyweight lunges before every strength session
• Consistent strength training pays dividends in injury prevention and running longevity
DM me to get the warm-up routine I use, and please share what topics you'd like covered in future episodes. -
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Pierce Showe shares his experience running a half marathon every day on a treadmill for 66 consecutive days while attempting to break the Guinness World Record of 125 days. He reveals three crucial lessons about habit formation that have transformed his approach to consistency and performance.
• Make habit execution as easy as possible through checklists, preparation, and optimizing your environment
• Harness the unmatched power of accountability by telling others about your goals and commitments
• Focus on progress over months rather than day-to-day changes for better motivation and perspective
• Pierce has improved from an 8:40 pace to 7:15-7:30 pace over two months while feeling better than when he started
• The current record is 125 consecutive days of half marathons, and Pierre aims for over 150 days
• Proper nutrition, recovery, and sleep are essential components of Pierce's success strategy
Implement these strategies in your own life: make your habits easier to follow, find accountability partners, and measure progress over longer time periods rather than daily. -
The biggest mistake new runners make is setting expectations too high, often due to comparing themselves to experienced runners on social media. When we judge our beginning steps against someone else's years of training, we set ourselves up for disappointment or injury by trying to match mileage we're not physically prepared for.
• Unrealistic expectations often come from seeing others' running achievements on social media
• First-time marathoners shouldn't fixate on ambitious time goals like sub-3 hours
• For any first race, make your primary goal simply to finish
• Start with 2-3 runs per week of 20-30 minutes, using run-walk intervals if needed
• Building a base over time is crucial before attempting speed goals
• Focus on competing with yourself rather than comparing to others
• My personal progression: from a 3:43 first marathon to 2:51 after six years of consistent running
Run your own race and measure your progress against who you were yesterday, not against someone else's highlight reel. -
We explore why maintaining consistency becomes challenging not when things are difficult, but when they become routine. Drawing from my experience running daily half marathons for a world record attempt, I share insights on overcoming the monotony that threatens our progress.
• The danger comes when consistency becomes routine and we lose reverence for what we're doing
• David Goggins' wisdom that in SEAL training, losing focus for just one second can lead to quitting
• Galatians 6:9 warns us specifically about growing weary "in doing good"—when things are going well
• Call a friend who can provide perspective when you're losing motivation
• Change your energy by rejoicing in the suffering, seeing it as a pathway to growth
• Refocus and get your excitement back by finding new aspects to optimize
• The difference between short-term gratification and long-term fulfillment through consistency
Go out there and run your race! -
Grace Thomas shares her compelling story from athlete to dietitian, focusing on the importance of nutrition in endurance running. She discusses her personal experiences with under-fueling and how they led to health issues and injuries.
Instagram -> @gracesgritWebsite -> www.gracesgrit.comGraces free hydration guide -> www.gracesgrit.com (Website Popup)Informational post on REDS https://www.instagram.com/p/DFIS4RWJP-_/?igsh=OGIxNjI5ZXRqaTk=https://www.instagram.com/p/C84VEV8Nne8/?igsh=ZXpzNnJqd2VlcmJo
• Grace’s journey with nutrition starting as a collegiate athlete
• Insights into Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S)
• Practical fueling strategies for runners: pre, intra, and post-training
• The significance of hydration and its impact on performance
• Signs of under-fueling and how to recognize them
• The importance of carbohydrates as a crucial energy source
• Grace’s tips on nighttime snacks for better recovery
• Discussing the cost-effectiveness of fueling options and alternatives to expensive gels
Find Grace here...Dm me the word "COACH" on Instagram (@pierceshowe) to learn more about 1:1 coaching
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After completing 30 half marathons in 30 days for my Make America Healthy Again Challenge, I'm sharing the four critical factors that have sustained me through one-fifth of my journey toward breaking a Guinness World Record.
• Overcoming initial doubts by praying for strength rather than continual confirmation
• Finding witnesses through social media ads and simply asking people for help
• Sleep is the #1 recovery tool—aiming for 8-9 hours nightly with supplements and optimized bedroom conditions
• Nutrition requires higher carb intake than expected—60-100g carbs per hour during runs
• Proper fueling includes pre-run oatmeal, timed gels during runs, and immediate post-run recovery mix
• Accountability through social media and witnesses creates motivation and responsibility
• Saying no to travel, late nights, and social events creates space for consistent training
• "Saying no to the good allows you to say yes to the best"
If you want to follow my journey more closely, DM me on Instagram @Pierceshowe for details on how to get involved with the Make America Healthy Again Challenge. -
Cody Poskin's journey from a casual runner to ultra marathon champion showcases the evolution of passion and purpose in the world of running. Throughout this conversation, we uncover how curiosity and a carefree mindset can drive remarkable achievements in ultra sports, specifically Cody's personalized approach to training and racing.
• Cody's early running experiences and transition to competitive events
• The influence of COVID-19 on his collegiate running ambitions
• Key aspects of training for ultra marathons, focusing on enjoyment
• Insights from the Jackpot 100 race experience, including pacing strategies
• The role of mental resilience in navigating race challenges
• Vision for the future, including upcoming races and maintaining balance
You can find Cody here...Intagram - @cody_poskin
YouTube - @cody_poskin
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Paul Johnson shares his inspiring journey running across America to advocate for mental health. He talks about his preparation, challenges faced throughout the TransCon, and how running transformed his life.
• Introduction of Paul Johnson and his background
• Details about the TransCon and its significance
• Training and logistical preparations discussed
• Daily life and challenges during the TransCon run
• Insights on mental health advocacy and personal transformation
• Reflection on the experience and future plansConnect with Paul
Instagram - https://www.instagram.com/pauijohnson/Youtube - https://www.youtube.com/@pauijohnsonTranscon Documentary - Coming soon -
This episode explores the transformative power of endurance sports, highlighting personal stories of inspiration and the drive for communal health change. It encourages listeners to engage in personal challenges while raising awareness about nutrition and health systems in America.
• Discovering the role of inspiration in personal growth
• Sharing the influence of Pierce's mother and David Goggins
• The importance of challenges beyond mere achievement
• Planning for the Guinness World Record challenge
• Addressing America's health crisis through communal efforts
• Inviting listeners to participate and share their journeys -
Mark Telford shares his incredible journey of running a half marathon every day for 130 days to set a Guinness World Record. His experience reveals the challenges faced both physically and logistically, highlighting the importance of community support, mental resilience, and proper nutrition along the way.
• Introduction to Mark Telford's running journey
• Early involvement in cross country and marathons
• Returning to running after a personal tragedy
• The decision and commitment to break a world record
• Intensive training regimen and guidelines
• Logistical challenges of record verification
• Importance of nutrition during rigorous training
• Overcoming physical hurdles, particularly blisters
• The role of community support in achieving goals
• Key takeaways for aspiring runners and athletes
You Can Find Mark Here…IG - https://www.instagram.com/mtel27/
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Jeremy Miller shares his transformative journey from hating running to becoming an accomplished endurance athlete, highlighting the importance of consistency, mindfulness, and proper training in enhancing marathon performance. Listeners can glean valuable insights on nutrition, recovery, and the mental aspects crucial for successful running experiences.
• Emphasizing the power of presence and mindfulness in running
• The journey from disinterest in running to completing 11 marathons
• Consistency as the critical element for long-term improvement
• Tactical advice for pacing, training, and marathon prep
• Nutrition strategies for optimal performance and recovery
• Importance of strength training and injury prevention techniques
• Viewing fitness as a lifelong journey of self-improvement and discovery
You Can Find Jeremy Here…IG - https://www.instagram.com/jeremymille.r/
YT - https://www.youtube.com/@jeremy.miller
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Brady McDonald shares his transformative journey from an alcohol-centric lifestyle to becoming a passionate endurance athlete. He illustrates the incredible power of pushing personal limits through ultramarathon challenges, focusing on the lessons learned in business and personal life, and the philosophy of tackling hard things to foster growth.
• Transitioning from a lifestyle rooted in social drinking
• Founding the 'Zero to 100' philosophy
• Experiences with 50-mile and 100-mile races
• Resilience in the face of health challenges and business hurdles
• Finding balance with family, fitness, and entrepreneurial pursuits
• The importance of eliminating distractions for personal growth
• Using endurance sports as a metaphor for achieving business success
You Can Find Brady Here…IG - https://www.instagram.com/brady.mcdonald84
FB - https://www.facebook.com/brady.mcdonald84
Website - https://zeroto100.com/
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What drives someone to attempt the seemingly impossible and succeed against all odds? Meet Tara Dower, a professional ultra runner and through hiker who has done just that, achieving a record-breaking Fastest Known Time (FKT) on the Appalachian Trail. Tara's journey is a compelling blend of resilience and passion, starting from her unique upbringing with a love for the outdoors and sports like soccer, which built her endurance. Her initial attempt at the trail in 2017 was thwarted by a panic attack, but her story is one of grit and transformation, where she returned stronger, proving that the journey's lessons are as powerful as reaching the destination.
Peek behind the curtain of what it takes to prepare for an FKT challenge as Tara shares her meticulous planning process. Training for the Hard Rock 100 played a vital role in her preparation, offering long runs and mountain experiences that enhanced her trail skills. Listen as we explore how nutrition and teamwork are crucial to maintaining energy over extended efforts, emphasizing the necessity of a supportive crew to tackle such extraordinary feats. Tara's insights reveal the blend of personal calling and the logistical complexity involved in setting such monumental goals.
Aspiring trail runners, take note: Tara's humorous yet profound advice offers a roadmap for chasing ambitious dreams. Find out why expensive energy products might not be the golden ticket and how perseverance through failure can lead to success. With stories of camaraderie and moments of pure joy on the trail, Tara encourages us all to embrace the adventure, appreciate the efforts of a dedicated team, and find balance between personal passion and professional pursuits. Join us for an inspiring conversation that challenges us to redefine our limits and find the joy in the journey.
You can find Tara here…Instagram - https://www.instagram.com/tara.dower/
Youtube - https://www.youtube.com/@taratreks
Donate - https://support.girlsontherun.org/fundraiser/5607331
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What happens when skepticism meets the undeniable power of faith? Our latest episode brings you to Abuja, Nigeria, alongside my friend Colton Wiseman and Rob Enge from Christ for All Nations. Rob shares his profound experiences from over a decade of evangelistic crusades across Africa, recounting real-life miracles that challenge doubt and ignite belief. From witnessing a woman walking without crutches to observing the palpable joy and faith of thousands gathered, this episode reveals the transformative impact of encountering God's love in action.
This is a bit of a different episode than our typical ones. I went to Africa in November 2024 and have been getting a lot of questions about my experience. I wanted to share this journey with you, diving into the incredible moments and reflections from my time there.
Join us as we explore the courage and sacrifices involved in spreading the gospel, especially in regions where faith meets resistance. We reflect on the logistical and financial commitments of such missions and how Colton's initial doubts were dispelled by the genuine expressions of faith he witnessed. Embracing the teachings of Evangelist Daniel Kalenda, we discuss the profound spiritual journey of overcoming doubt and the limitless possibilities that come with unwavering belief in the miraculous.
This episode offers a window into the electrifying atmosphere of crusades where the miraculous becomes reality. From powerful healing testimonies to the deeper spiritual insights gained along the way, our conversation emphasizes the unexplainable nature of faith and the blessings that flow from a decision to follow Jesus. We highlight transformative stories of conversions and the importance of embracing childlike faith, leaving listeners inspired to trust in God's will and the extraordinary power of His presence.
For more information on the soul-winning ministry of Christ for all Nations, visit:
http://www.cfan.org
Instagram: @evangelistdanielkolenda - https://www.instagram.com/evangelistdanielkolenda/
Facebook: Evangelist Daniel Kolenda - https://www.facebook.com/evangelistkolenda/
Youtube: Daniel Kolenda - https://www.youtube.com/@DanielKolenda
Podcast: Off the Record with Daniel Kolenda - https://open.spotify.com/show/2STBv1MNxPeymHRtXAm5k2?si=ab17343a30e643c6 -
What does it take to transform from being an unathletic kid into a formidable ultra runner? Join me, as I welcome Joe Corcione to the Run Your Race podcast. Joe's story is a heartfelt testament to resilience and personal growth. Once labeled unathletic, Joe now boasts impressive accomplishments in the ultra running world, including completing the Javelina 100 in a mere 15 hours and 28 minutes. Together, we navigate the winding paths of his journey—overcoming ADHD and the challenges that came with an early reliance on Adderall to become the remarkable runner and coach he is today.
Throughout our conversation, Joe shares the lessons he's learned from the grueling world of ultra marathons. We explore the balance of stress and recovery in training, the power of perseverance, and the importance of running your own race. With personal anecdotes and practical strategies, Joe opens up about his experiences at the Javelina event, the psychological fortitude necessary for endurance racing, and how setting up training camps and acclimating to heat played crucial roles in his preparation. His insights emphasize the significance of pacing oneself and focusing on personal goals rather than external competition, leading to fulfilling achievements.
In our episode, we also dive into the technicalities of optimizing race performance, from fueling and hydration strategies to recovery techniques that enhance endurance. Joe gives us a glimpse into his podcast, Everyday Ultra, and shares his expertise as a coach, always stressing the importance of continuous improvement. Whether you’re an aspiring ultra runner or simply intrigued by the transformative power of endurance sports, this episode is packed with actionable insights that will inspire you to conquer your own challenges, both on and off the trail.
You can find Joe here...
Instagram - https://www.instagram.com/joecorcione/
Podcast - https://podcasts.apple.com/us/podcast/everyday-ultra/id1600327047 -
Join us for an inspiring conversation with extraordinary endurance athlete Matt Scoletti, whose transformative journey from battling alcoholism to conquering the world of endurance sports is nothing short of remarkable. Matt opens up about the pivotal moment that changed his life: the tragic 2018 Tree of Life Synagogue shooting in Pittsburgh. This heartbreaking event inspired him to run his first marathon while wearing a weight vest to honor the victims, igniting his passion for running and pushing his limits. Through candid discussions, Matt draws powerful parallels between overcoming addiction and the mental toughness required in endurance sports, offering listeners profound insights into resilience and personal growth.
Matt courageously recounts his struggle with alcohol dependency and the moment he realized that sobriety was essential for true self-confidence and strength. He shares his journey of embracing sobriety in 2016, highlighting the vulnerabilities and challenges he faced along the way. His story is a testament to the power of envisioning a future free from personal demons, using this foresight as a source of motivation for change. As Matt opens up about his path to self-improvement, he underscores the significance of embracing both mental and physical challenges, cultivating discipline, and finding joy in living a life of purpose and achievement.
In his quest to push beyond comfort zones, Matt describes his recent triumph in the Mammoth Endurance 5X Anvil—a grueling quintuple Ironman challenge that tested his limits. He shares the importance of smart training, perseverance, and the unwavering support of his dedicated team. Throughout our conversation, Matt's narrative underscores the strength found in embracing fears, the value of consistency, and the transformative power of pushing one's boundaries. This episode is an inspiring reminder that failure is merely an unexpected result, not a defeat, and that true resilience comes from embracing life's challenges head-on.
You can find Matt here...
Instagram - https://www.instagram.com/mattscoletti/
Website - https://www.mattscoletti.com/ -
From high school cross-country to ultramarathons, Louis Coco's journey is nothing short of awe-inspiring. This episode takes you through his transformation into an ultra-running powerhouse, and the creative mind behind the Miami 100 ultra marathon. Louis shares how a significant injury propelled him toward uncharted running territories, sparking a passion that has led to over 21 races of 100 miles or more. Get ready to hear about his adventures, including a remarkable 240-mile trek through Florida.
Navigating the highs and lows of endurance running, Louis provides insights into the mental fortitude and strategic planning required for ultramarathons. The episode covers the emotional rollercoaster of participating in races like the Daytona 100 and the Keys 100. Louis's stories, from self-supported marathons to a unique Disney marathon experience, highlight the significance of patience, staying present, and the power of community. Learn how adaptability, shaped by family responsibilities and personal commitments, plays a crucial role in his running philosophy.
Explore the creation and evolution of the Miami 100, a race designed to showcase Miami's vibrant culture with a format that keeps runners on their toes. Inspired by the Great New York 100 Mile Race, the Miami 100 features a dynamic course that changes yearly, demanding attention and navigation skills without the typical markers. Louis shares his advice for aspiring ultra runners, stressing the importance of perseverance and learning from setbacks. Tune in to uncover how a certified 100-mile race became a catalyst for raising $10,000 for Thumbs Up International, and what keeps Louis motivated in his relentless pursuit of new challenges.
You can find Luis Here...
Facebook - https://www.facebook.com/luis.cocco.92/
Instagram - https://www.instagram.com/running.ninja/
Running Ninja Events - https://runningninjamiami.com/miami-100 -
Today I am joined by Dean Stott. Dean Stott is like the real life Rambo. He had a very impressive 16 year career in the military for the UK where he was on the Special Boat Service (SBS). This is like the seal team 6 for the United Kingdom. An injury caused him to leave the special forces and then he went into the private security sector where he and his team have been responsible for a number of hostage rescues. Now what initially drew me to Dean was that he broke 2 world records cycling the longest highway in the world. He completed the Pan American highway which is 14,000 miles in 99 days, 12 hours and 56 minutes, breaking the record by 17 days.
In This Episode We Discuss…
Why Dean dropped out of collegeWhy Dean decided to join the militaryTransitioning from the military to being a civilian“Anticipation is worse than participation.”How the idea to ride the Pan American Highway came to DeanHow Dean trained for the world record attemptDean’s daily routine while cycling the Pan American HighwayHow many calories per day Dean was consumingWho was on Dean’s crew during the rideDean’s biggest piece of advice for someone attempting to break a world recordYou can find Dean Stott here…
Website - https://www.deanstott.com/
Instagram - @deanstott (https://www.instagram.com/deanstott/)
Twitter - @DeanstottSBS (https://x.com/deanstottsbs)
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Today I am joined by Hunter Leininger who recently became the fastest person to run across Iceland. That is 370 miles in 6.5 days and he did it self supported wearing a 45 lb pack. And this isn’t the only thing he has done… Hunter is also
Fastest to run 1110 miles covering the length of FloridaWas on the team that set the Guinness World Record for the fastest to climb all 50 States' Highest Mountains And has been on multiple adventure racing TV shows including Eco-Challenge Fiji and Race to SurviveIn This Episode We Discuss…
How Hunter got his start in endurance sportsWhy adventure racing is great for fathers and sons to doHunter’s progression from adventure racing to running across IcelandThe mentality that has allowed Hunter to achieve so much by the age of 23What Hunter’s training looked like before running across IcelandThe different styles of FKT attemptsHunter’s daily routine during the FKT attemptThe key to not feeling alone for Hunter during the trek across IcelandYou can find Hunter Leininger here
Instagram - hunter_leininger (https://www.instagram.com/hunter_leininger/)
YouTube - Hunter Leininger (https://www.youtube.com/@EnduranceHunter) - Visa fler
