Welcome to the Kexp Runcast. I'm John Richards, your fellow runner and host of this runcast.

We hope it helps. Tell everyone you know about it. If they are a runner, maybe somebody wants to get started running.

We got music and messages, kind of a long run cast today. And I wanted to start with an email I got.

I always tell you, write me runcast at KXP.org.

I just want to start with this one before we get to the music because I just, I love it.

Julia wrote us, I just thought I'd let you know how much the runcast motivates me.

I have never been a runner.

I would absolutely hate the cross-country runs we were obligated to do in school and much preferred

getting on a road bike and doing laps instead. I recently moved to a small country town in

Australia, so I decided to start running. I could save money and exercise what could be better,

and I actually loved it and all the bad memories of

stitches and aching luns from school insanity evaporated as I found a new passion. Now I heard a piece

of advice and one of the first run casts I ever listened to it said go faster by running slower.

And I use this advice to complete my first ever 5K in April this year with the time

of 39 minutes. Not great, but I finished and was super proud of myself. I did this. I realized later

in shoes that were two sizes too big. Don't skimp on good shoes, folks. Shout out Brooks running.

Since running, I've lost eight kilos, become a vegan, started climbing and doing yoga.

Running is truly a gateway drug.

I love your work.

Look forward to many more episodes to come.

Thank you so much, Julia.

Let's get started with one of my favorite songs of the year.

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