Episodes
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In the final episode of the Chasing PRs podcast, hosts Diego and Richelle discuss key strategies to make 2024 the best running year yet. They advise setting realistic, measurable running goals, remaining consistent and patient in training, correctly fueling the body, and working on mental strength as crucial components for running success.
They also share some personal anecdotes and thoughts on their own running journeys.
The hosts express gratitude towards their listeners and the people who have supported their podcast journey, and encourage their audience to approach their running goals with a long-term perspective and commitment.
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In this episode of Chasing PRs podcast, hosts Diego and Richelle discuss the importance of maintaining consistency in training during the holiday season and how that sets the tone for the following year.
They provide tips like having an honest conversation with family members about training schedules, moving around schedules, planning recovery weeks, and staying hydrated. The hosts also touch upon the need to be mindful of maintaining balance during the holidays and not obsessing over weight gain or indulgence in food. They share personal experiences and ideas on run streaks and acknowledge the fine balance between family holiday routines and their running schedules.
Introduction and Welcome Training Tips for the Holiday Season Discussion on 'Off Season' Training Personal Training Updates and Goals Improving Running Form and Technique Planning for Future Races and Training Camps Balancing Training and Family Time During Holidays Approach to Food and Weight During Holidays Balancing Family Time and Fitness During Holidays The Struggle of Eating Healthy During Holidays The Impact of Holiday Eating Habits on Fitness Goals Understanding Your Body's Response to Holiday Indulgences The Challenge of Weight Gain During Holidays The Importance of Consistency in Training The Controversy of Run Streaks Wrapping Up: Enjoying the Holidays While Staying Active The Importance of Hydration During HolidaysLearn more about the 60 North Run here: https://60northrun.ca/
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In this episode of Chasing PR Podcast, hosts Diego and Richelle set the record straight on commonly misunderstood running advice.
They discuss topics such as the use of super shoes, the idea of 'pronation' being harmful, the necessity of yoga in a runner's regimen, and the controversial practice of running on a fasted state. The duo also debunk the idea of running slow to increase speed, running 180 cadence, the erroneous belief that running is damaging to the knees, and specific running form advice.
The episode concludes with a discussion on the warnings around adjusting running pace according to temperature fluctuations, where they conclude individual differences must be taken into account.
- Introduction and Welcome
- Reflecting on Past Interviews and Episodes
- Correcting Past Misinformation on Iron Supplements
- Discussing Personal Running Experiences and Plans
- Reflecting on the Valencia Marathon
- Debunking Common Running Myths
- Understanding Cadence in Running
- Language Learning Tips and Personal Experiences
- Debunking the Myth: Runners Should Do Yoga
- The Impact of Running Speed on Cadence
- The Controversy: Running Slow Will Make You Faster
- The Truth About Running and Knee Health
- Post-Race Recovery: How Many Rest Days Do You Really Need?
- Adjusting Running Pace Based on Weather Conditions
- Final Thoughts and Recap
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In this episode of the Chasing PRs podcast, hosts Diego and Richelle have a candid discussion with sub-elite runner Amy Harkness about her experience with eating disorders, stress fractures, and her journey to recovery.
They delve into how nutrition impacts running performance and injury recovery. The episode provides valuable insights into recognizing and dealing with stress fracture injuries and the importance of fueling the body adequately for optimum performance.
They also discuss Amy's ongoing journey of recovery, her future running goals, and her commitment to setting a positive example for her daughter.
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Best Challenge to Start 2024Achieve your Fitness Resolutions with the 60 North Run Challenge
Lean more at: https://60northrun.ca/
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Special Guest: Sasha Gollish. Known for a diversified running career spanning from 800 meters to marathons, Sasha revealed the key components that fuel her running journey.Highlighting the integration of her athletic endeavors with a holistic lifestyle approach, Sasha emphasized on the significance of enjoying varied physical activities aside from running. Encouraging runners to engage in cross-training, strength training, and participate in activities like Nordic skiing, cycling, or using an elliptical, she advocated the idea of being a holistic athlete.Sasha also shared her experience on dealing with injuries. She reinforced the concept of appreciating changes and setbacks, and the role of embracing other activities as it contributes resilience towards injuries. This approach, she believes, prevents a 'running identity' crisis when injury prevents participation in the sport. The powerful blend of Sasha's disciplines, from her athletic determination to her academic contributions, reinforces the premise that a well-rounded lifestyle, combined with a love for running, fosters a more sustainable and fulfilling running journey.
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In this episode of Chasing PRs, Diego shares his experience at the New York City Marathon. He starts with the vibrant expo, a prelude to the race, teeming with photo opportunities and essential marathon gear. Diego then takes us through his day, beginning in the athlete's village, where anticipation and nerves mingle. He talks about the early challenges of the race, maintaining a steady pace, and the mental strategy involved.
A significant part of Diego's story is overcoming the Queensborough Bridge, a tough segment of the marathon. He highlights the importance of the crowd's energy, especially along Fifth Avenue and in Central Park, in boosting his morale and helping him reach the finish line.
Diego's finish is more than just a physical achievement; it's a moment of emotional triumph. He reflects on the importance of endurance, mental strength, and listening to one's body. This episode isn't just about running a marathon; it's about the journey of passion, growth, and personal discovery that comes with it.
60 North Run Challenge
The 60° North Run is the perfect challenge to start the year and celebrate it with a spectacular medal and SWAG.
Stay active and motivated by running, walking, hiking or skiing the distance you choose during January, 2024.
Use the code: CHASING for $5 off
Learn more at: 60northrun.ca
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In this podcast episode, we have the pleasure to interview Ashley Charlebois, a dietitian who specializes in the specific needs of athletes, particularly runners.
We dig deep into the most common mistakes that endurance runners make when it comes to nutrition, focusing particularly on under-fueling. Ashley explains the potential repercussions of insufficient fueling, bringing attention to the concept of 'Relative Energy Deficiency in Sport' (REDS). The conversation then transitions into discussing the concept of micro-nutrition, where certain nutrients become primary focus. We also touch upon issues such as weight loss during training, when and how much to fuel during runs, and the ratios of macronutrient consumption necessary to support optimum pick performance.
Ashley Charlebois is a seasoned registered dietitian and exercise physiologist with a rich history of working with elite athletes across a variety of sports. With her practice beginning in 2007, Ashley's expertise has been sought after by professionals from prestigious teams and organizations such as the Buffalo Sabres, Vancouver Whitecaps, as well as athletes in the NBA, NHL, Skate Canada, Field Hockey Canada, Triathlon Canada, and Gymnastics and Cycling BC.
Renowned for her extensive knowledge and dynamic approach to nutrition and exercise physiology, Ashley has made a significant impact in the field of sports nutrition. Her insights have supported athletes in optimizing their performance, fine-tuning their diets, and enhancing their overall health through personalized nutrition strategies.
Currently, Ashley is leveraging her expertise as an Applied Performance Nutrition Researcher for the Canadian Armed Forces, a role in which she continues to contribute to the advancement of nutrition research and its practical applications in high-performance settings.
* Common Mistakes in Runners' Diets
* The Importance of Proper Fueling for Runners
* Consequences of Not Fueling Properly
* Discussion on Relative Energy Deficiency in Sport (REDS)
* The Impact of Underfueling on Recreational Runners
* Understanding the Nutritional Needs of Runners
* Signs of Low Energy Availability in Runners
* The Role of Diet in Injury Prevention and Recovery
* Weight Management and Training
* Fueling Strategies During Training
* Macronutrient Recommendations for Runners
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In this week's episode of the Chasing PRs podcast, hosts Diego and Richelle discuss insider tips and strategies for both back of the pack runners and those looking to improve their speed.
From goal-setting and race selection to nutrition and mental strategies, this episode has everything you need to take your running to the next level. Plus, learn the importance of training age and how to improve your max speed to achieve your running goals. Whether you're a dedicated back of the pack runner, looking to improve, or simply happy with your running, this episode is a must-listen.
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Join us as we lace up for a special anniversary episode, reflecting on an incredible year of conversations, interviews, and breakthroughs.
Over the past twelve months, we've had the privilege of delving deep into the world of running, from the science behind our strides and stories that push us an extra mile to elite runners interviews.
In this episode, we're sharing the top 9 game-changing lessons we've uncovered — insights that have transformed our understanding of the sport and have the potential to revolutionize your training, mindset, and performance.
Whether you're a seasoned runner or just starting your running journey, this retrospective episode is packed with actionable takeaways, inspiring anecdotes, and the distilled wisdom of a year's worth of running revelations. So, grab your headphones, set your pace, and join us as we dive into a year of unforgettable insights and celebrate this journey with you.
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We're diving deep into the world of ultra trail running with our special guest, Liam Walke. Not only is Liam an impressive runner, clocking a 50K race in just 4 hours and 14 minutes and 100km in 13 hours and 10 minutes at the renowned Blacks Por Ultra in Canada, but he's also an expert coach. He finished third overall at the 90K Ultra Trail run and has a wealth of knowledge to share.
Throughout the episode, Liam provides a fresh perspective on the holistic approach to running. There's a profound message interwoven: "running is running." It's a simple yet powerful reminder of the core essence of the sport, regardless of the terrain or distance.
Listen in as we discuss race selection tips, the best ways to immerse yourself into trail running, and the highs and lows of Liam's incredible running journey. Whether you're a seasoned trail runner or considering dipping your toes into the world of trail running post-snowfall, this episode promises to inspire and educate.
Liam's IG: https://www.instagram.com/liamonthetrail/
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Join us in this adrenaline-pumping episode as we dive deep into the heart of the 2023 Chicago Marathon. From the energy at the starting line to the exhilarating final sprint at Grant Park, we've got every mile covered. Hear firsthand experiences from runners who tackled the 26.2 miles and get an insider's look at the challenges and triumphs they faced. We also delve into what makes the Chicago Marathon a unique race in the running calendar. From its iconic cityscape backdrop to the roaring crowds, and the unpredictable October weather, this episode captures the essence of the Windy City's premier running event. Whether you're a seasoned marathoner or just a running enthusiast, this recap and review will inspire and invigorate your passion for the sport. Lace up and tune in!
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As the clock ticks down to your A-Race, every decision you make counts. In this episode, we unfold a meticulously crafted 10-step checklist to ensure you're not just physically, but also mentally primed to hit the ground running. From mastering the mental game with visualizations and mantras, to the nitty-gritty of race logistics and course study— we’ve got it all covered.
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In this episode, we dive into the emotional and physical journey of overcoming running injuries. Explore how to embrace your emotions, understand the root of your injury, and create a tailored recovery plan. Whether you’re dealing with a minor setback or a major obstacle, this episode is your guide to bouncing back stronger and more resilient! 💪
Tune in to find inspiration, uncover new passions, and learn how to return to running safely and more informed. Don’t let injuries hold you back; let them propel you forward! 🌟
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Join us in this episode as we delve deep with Canadian elite runner and proud mother of three, Kate Baisley. A seven-time champion of the renowned "Tely 10" race in Newfoundland, and a regular on the racing circuit, Kate's achievements don't stop there. She also proudly donned the Canadian colors in an international cross-country competition earlier this year. Dive into her world to discover how she manages injuries, juggles motherhood, and expertly integrates regular racing into her intensive training routine. An episode not to be missed for aspiring runners and those looking for a tale of dedication and passion. Stay tuned!
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On today's episode, we dive deep into the world of "tune-up races," those pivotal practice runs that occur weeks before your main event. Ever wondered why many seasoned runners swear by these shorter distances? We'll unpack how these races are the ultimate test of fitness, an essential tool for refining your racing skills, and a means to forecast your performance in your main event using the VDOT calculator. Plus, we delve into the nuances of race day logistics - from selecting the right terrain to navigating the start and finish lines, and even taming those pre-race jitters.
But how should you approach these tune-up races in terms of speed and pacing? We discuss why it's more than just clocking a shorter distance at goal pace. Whether you're aiming to conquer a 5km or prepping for a marathon, we offer insights on when to schedule your tune-up race, the optimal lengths, and the strategy behind them. Drawing upon expert advice, including references from Owen Anderson, we explore the art and science of the tune-up. And for those curious about tapering? We've got some golden rules for you.
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Are you coming off a marathon and itching for your next race challenge? Dive into this comprehensive guide on how to leverage your marathon fitness to conquer a 5K just a few weeks later. We break down the episode into three crucial parts:
Recovery: Discover how staying active post-marathon, from walking the same afternoon to cycling and swimming, can catalyze your recovery. Get insights into hydration, nutrition, and the ideal time to lace up for that first easy run post-marathon.
Speed Sessions: Learn how to shift gears from long-distance endurance to short-distance speed. We outline an efficient speed session schedule that emphasizes both vVO2max training and 5K pace workouts. Plus, get tips on how to adapt your weekly plan for maximum performance.
Mindset Makeover: Understand the mental transition from the marathon to the 5K. We delve into strategies to embrace the discomfort of a faster race, and the importance of pushing your limits as the finish line approaches.
By the end, we’ll even provide a sample 3-week training plan to get you from marathon finish line to 5K starting line with confidence and strength. Whether you're a seasoned runner or someone looking for a new challenge after a marathon, this episode is your roadmap to 5K success!
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Dive into the latest chapter of the World Athletics Championships 2023 where unexpected losses meet record-breaking wins.
From Ingebrigtsen's surprises on the track to Kipyegon's stellar season and a Canadian duo's decathlon dominance, we're unpacking the highlights and twists you don't want to miss. Tune in for the stories behind the headlines!
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Join hosts Diego and Richelle on this episode of "Chasing PRs" as they unveil five critical mistakes many marathoners unknowingly make. From the dangers of overtraining to the underestimated power of mental preparation, this episode is packed with insights every runner needs to hear. Are you guilty of ignoring nutrition or skipping cross-training? Do you underestimate speed work in your routine? Find out in this episode and get equipped with the tools to master your next marathon. Tune in and chase those personal records with us!
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Join Diego and Richelle on this electrifying episode of Chasing PRs as they delve into the exhilarating world of relay races.
Ever thought of mixing up your running routine? Relay races might just be the perfect challenge you never knew you needed.
Discover the 7 compelling reasons that relay races can enhance your skills as a runner - from the magic of team dynamics to the grit of mental toughness. Whether you're fighting off burnout or looking to spice up your training, listen in to find out why your next race should be a relay.
Plus, get inspired by the stories and experiences of our hosts, as they share their own relay adventures. It's more than just a race, it's a journey of camaraderie, resilience, and growth. Don't miss this episode!
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Welcome to another episode of "Chasing PRs" with your hosts, Diego and Richelle. In today's episode, we unravel the terms that have often been interchanged: flexibility and mobility. What do they mean, and more importantly, how do they impact your running?
The Basics: Dive into the definition of flexibility, a passive movement of soft tissues. Think of stretching your hamstrings with a belt, or the popular couch stretch. How does this differ from mobility, which encompasses not just soft tissues but also joint range?
Consequences of Ignoring Mobility: What happens when your hips, knees, or ankles lack proper mobility? We'll explore how this affects your power, engagement, and even uphill challenges. And yes, even the big toe plays a crucial role.
The Stretching Debate: Should runners even focus on flexibility? We’ll discuss why static stretching isn't the holy grail for injury prevention or enhanced performance. However, if you're reaching for the couch stretch, we'll tell you why that might be an exception.
Tendon Tensions: From Achilles tendonitis to tib post tendonitis, find out why irritable tendons despise stretching and how you could potentially aggravate your condition.
Practical Tips for Runners: When should stretching and mobility exercises find their way into your routine? We share insights on incorporating these practices for optimal results and how to effectively blend the two.
Join us on this journey of understanding, as we highlight the significance of mobility drills, and evaluate the real value of stretching in a runner's life. Whether you're aiming for a new PR or simply want to optimize your runs, this episode offers a deep dive into making the right choices for your body.
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