Mojo For Running Podcast

With the right hill racing strategy and the finesse learned in the last episode, you'll be ready to crush any hill in any race, knowing that you have an edge over the other runners, knowing that your performance will be better because of your knowledge of hill strategy and your execution. It's not hard, but it's something most runners give little attention. Most runners hope to manage any hills in a race, but that's a mistake. You must own hills, and you can. Then, you'll be looking for races with hills because you'll know you have an advantage, and you'll be confident that you know exactly what to do. Mojo for Running Coaching

Transcribed - Published: 9 September 2024

For most people, running hills is an element of running to tolerate, but to the wise, properly trained and knowledgeable runner, hills provide an avenue to faster running and faster races. Between improved conditioning from using hill training as speedwork and improved hill-running technique, any runner's mindset should change from dreading hills to embracing hills.

Transcribed - Published: 26 August 2024

High intensity interval training has been a recognized training modality for a dozen years, now, and over that time its effectiveness and versatility have proven it to be worthy of inclusion in the training regimen of any serious runner, but more than that, we now know that high intensity interval training has many health benefits, including benefits for heart health. Resources mentioned in the episode: Mayo Clinic Podcast, Nutrition & Fitness, The Role of High Intensity Interval Training and Stregnth Training in Cardiovascular Health. NIH: High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol    

Transcribed - Published: 13 August 2024

Progression runs do wonders for speed, endurance, and fitness, preparing the runner to run faster farther into their race, hopefully, ideally throughout their race, but also offering a wide range of fitness benefits. Simply put, a progression run starts slower and gets continually faster; however, as with all forms of speed work for running, the many variations make it possible to tweak the workout, optimizing it for the desired race goal or training goal, keeping it interesting while still challenging. Progression runs are an excellent means of improving running fitness.

Transcribed - Published: 15 July 2024

The traditional tempo run is entirely different from the typical track type of speedwork, a workout that consists of continuous running at a given pace. Tempo runs are longer and less intense becauase of the longer distance, but they have their own valuable benefits that provide critical conditioning as well as mental training needed for longer race distances. In this episode, you'll learn how to do a tempo workout, and how to schedule it into the scope of your speedwork within your training cycle. Plus, Deb provides several examples of variations of tempo training. ImageLift

Transcribed - Published: 1 June 2024

While a good track workout is always effective, adding other activities between sets will magnify the impact and make speed workouts more fun. As a result, you're likely to be more consistent with speed training and benefit more from it. In this episode, you'll discover how to gradually incorporate balance, plyometric, and agility exercises into the training, which will result in improved running form, more efficient running, fewer injuries, and faster times. The exercise options include but are not limited to jumping rope, jumping jacks, hulahooping, one-leg balance work, and a series of drills that combine several of these. Now, listen and prepare to take your speed training to the next level. Mojo for Running Coaching

Transcribed - Published: 18 May 2024

Learn all about classic track workouts and the variety of ways they can be structured to meet any runner's training goals. All speedwork can be broken down into two categories, short speedwork, usually done on a track, a combination of repeats, intervals, and sets, and longer speedwork done on roads In this episode, discover the near infinite ways to structure workouts of repeats and intervals to accomplish a variety of goals.    

Transcribed - Published: 26 April 2024

To get faster or stronger or even to build endurance, every experienced runner needs speedwork. This is the first of a series of episodes on speedwork for runners, what is a speedworkout, who should do it, how to add it to your running schedule, how often, types of speed training, how to maximize benefits, and what not to do.

Transcribed - Published: 10 April 2024

The month of December tests our running training more than any other as holiday events too often steal running hours. Our already hectic schedules get still busier, increasing stress levels, meaning we need run therapy more than ever, but ironically, that's the last thing on many people's mind. The Mojo for Running December Challenge will provide accountability and motivation to help you maintain running fitness during this month, setting you for success in 2022.

Transcribed - Published: 3 December 2021

Let's go back to the basics of how to move when you run, head to toe, from where to look, to the nuances of effective arm technique, what not to do and physical cues to help with practicing good running form. While everyone's form will be unique, based on their body, minor adjustments will still pay off with greater comfort, improved endurance, greater speed, and fewer running injuries, all good reasons to focus on running form during every mile of every run. The goal is to practice the running form that's easiest on the body, the most efficient form, a movement that is light and fluid. Since practice makes permanent, it's not enough to do form drills and then let it go or to practice form, occasionally. Every runner needs to think about form and make practicing the elements of good running form a daily ritual.  Two prior episodes referred to: MFR 77:  How to Run Hills, Part 1, Uphill MFR 78:  How to Run Hills, Part 2, Downhill This episode includes a reminder for listeners to enter the Gasparilla Distance Classic's Name the Parrot contest. Enter here. Mojo for Running shirts here. Register for Deb's race, the gnome-themed Run Tampa Tinsel Run, December 11th, here. Check out the medal and shirt art.  

Transcribed - Published: 21 October 2021

Any runner or group of runners, of any level, can make up a fartlek workout on the fly, or pull out one of the traditional, time-tested fartlek workouts. Fartleks are especially good for injecting a bit of speed work into an easy or long-ish run during the basebuilding phase when it's best to avoid more structured, specific track workouts, saving them for later in the cycle when the speedwork needs to be more specific, more race oriented. This matters because from a psychological perspective, runners will benefit from more carefree, less structured running, fun running, but they still don't want to lose their edge by foregoing all speed work. Enter, fartleks, the perfect means of holding onto speed without going to a track. RunGasparilla.com/name-the-parrot-contest Run Tampa Tinsel Run Gear/equipment mentioned: Gymboss (wearable interval timer) Simple Interval Timer (iphone app)

Transcribed - Published: 9 October 2021

Running success hinges on preparation. Crossing the finish line is the easy part, a celebration, the apex of all the training that prepared you to be there, the celebration of a well executed running training plan. The longer you run, the more races you train for, the more you'll appreciate the importance of a good training schedule, one that keeps you healthy while preparing you for your goal race. This episode explains the variables you'll see as you study your options along with guidance to help you evaluate their quality and assess whether they're right for you.

Transcribed - Published: 23 September 2021

The almighty taper is a thing of beauty. Most experienced runners, and certainly any runner who's trained with a coach, knows about this masterpiece of training theory. No amount or type of training, no training regimen, however well executed, will fulfill its potential unless it ends with the appropriate taper period. If you're not familiar with the idea of tapering for a goal race, this episode will convince you never to omit this from another training cycle. If you are familiar with tapering, it will be a reminder and refresher of all that is required for the optimal taper.

Transcribed - Published: 9 September 2021

One of the main attractions of running is the sheer simplicity of it. Running requires one thing, a pair of shoes - well, two things.  That simplicity is a thing of beauty, but to take it to any level beyond basic fitness, or just to make it more interesting, knowing and applying some basic training guidelines will be of great benefit. Many people, at least early on in their running career, run the same number of miles every day. Nothing wrong with that if extremely gradual improvement is the goal, and if it doesn't get too boring, but learning a few simple time-proven running training principles will make running a fascinating hobby as the runner has the ability and knowledge to plan weeks and months of training, evaluate how that training impacted their performance, and make adjustments. All this, and the variety in type and duration of workouts always adds to enjoyment of the sport. For a deeper dive into periodization, specifically, micro and macro cycles, check out Episodes 134 and 135 of this podcast. Go to Patreon to pledge as little as $1 per episode. Support with one-time contribution, here. Follow me @mojoforrunning on Instagram and @runtampa on Instagram.

Transcribed - Published: 27 August 2021

What a treadmill lacks in the way of the scenery and fresh air of an outdoor run, it makes up for in convenience and other benefits. Yes, there are reasons why anyone might do well to train on a treadmill at times.  From offering a softer surface than any street to providing a safe option when traveling, treadmills are a great option for any runner of any level, and while some describe them as dreadfully boring, calling them 'dreadmills,' an attitude check and a bit of creativity can banish that problem. Discover the benefits of treadmill running, treadmill workouts and a variety of tricks to make running inside entertaining.

Transcribed - Published: 13 August 2021

I'm always looking for new ways to improve my fitness and enhance my running training, and one of my favorite is the mini trampoline, also known as a rebounder, which I use for 'rebounder running,' running in place on the rebounder. It is an affordable, relatively small piece of equipment, making it a great alternative to a treadmill and a good way to add miles while at home by running in place on it. Because it maximizes the plyometric element of running, a mile on a rebounder probably has greater impact on running conditioning while being, in fact, a much lower impact exercise, and so, easier on the joints. While running, when done correctly, doesn't ruin one's knees, for most runners, there is a point at which adding more miles would likely cause trouble, but like pool running, this is a gentler movement, from that standpoint.

Transcribed - Published: 30 July 2021

Coach Deb Voiles announces topics for many upcoming episodes and shares the topics for the next dozen, expanding on an episode that will highlight the national problem of runners being locked out of 'public' school tracks. She asks listeners to weigh in about the situation where they live. Deb then provides an overview of other topics, such as running form, running cadence, the Alter G treadmill, electrolytes, and more, asking that you use the new record button on the Mojo for Running website to send your questions, and last, she promises to be consistent. As you work to get back to consistent running training, she commits to consistent podcast episode production to support you in returning to running at pre pandemic levels, or better yet, taking your running to new levels beyond past achievements.

Transcribed - Published: 19 July 2021

Running trails requires different technical running skills, a different outlook, and different equipment, but it is so beyond worth it, and if that's not enough, your on-road running will greatly improve. Why? Because running on off road trails demands more work and more finesse. Your muscles work more and differently. You'll feel it the next day, that good feeling that you are getting fitter in a new way. You won't question whether it will pay off. You'll be confident that it will. In this episode, I break down everything you need to know, from running technique to gear and how to not get lost.

Transcribed - Published: 27 October 2020

On and off-road miles are not equal. Off-road miles make you a better runner, make you more fit, and make you more sane. A mile in the woods holds greater value than any on-road mile. Running in the wild, produces startling results. It improves strength by engaging more muscles, especially the small muscles in the feet. It increases agility as each step is placed, avoiding roots or water or slippery spots, and it enhances proprioception as each step varies from the last, forcing constant split second communication between brain and muscles. All this makes better runners. All this will translate into faster running and better form when running and racing on roads, but there is so much more. At least as important as all the above is the mental pleasure of being out in the woods; it's truly run therapy, and there was never a time when it was more needed than right now. Today, I launched the Gnome Fest 250 Challenge.   

Transcribed - Published: 16 October 2020

Optimize your running training by properly applying the hard easy principle.  You must keep your easy runs easy and your hard runs hard to get the desired training effect. Most runners are driven to check their watch, worried about their pace being too slow, even when it's an 'easy' run day, and this prevents much-needed, injury-preventing recovery.  In this episode, I explain the appropriate time differential between hard and easy runs and provide suggestions for how to avoid running too fast at the wrong time. Don't forget to subscribe.

Transcribed - Published: 3 July 2020

Wow! I would never have guessed I'd be doing a podcast on this topic, but here I am. This is not normal, nowhere near normal, not by ay stretch of the imagination. We are all living through this, one day at a time, finding our way, figuring out how to cope. We have no other choice; however, fortunately, 'we' have running to ease our trip through this difficult time. Every single runner of every level is struggling right now, stressed, some more than others, but living during this pandemic has shaken us all. We need our running more than ever; it's our therapy, right? Our running behavior has been extremely restricted and may continue to be restricted for months. Our races have been cancelled, and we don't know when they will happen. Sure, many have been rescheduled, but experts are saying things may be worse rather than better in the fall. That is not the focus of this podcast; this podcast is about how you should and can train, right now. I talk about your options, ways to maintain your running fitness under current circumstances. Training during a pandemic is challenging, but it's not impossible. I have plenty of ideas for you to continue your running training during a pandemic. The post MFR 144: Running During a Pandemic appeared first on Mojo for Running.

Transcribed - Published: 14 May 2020

It's that time again, time to carefully consider what we should do in 2020 to take our running and our lives to the next level. Since the options for running resolutions are almost infinite, I thought I'd provide some insight into the advantages of some types of resolutions and the pitfalls of others. In this episode of the Mojo for Running Podcast, I discuss goal of more miles than you've done before, the goal of a longer distance than you've ever run before, the goal of maintaining a running streak, and the goal of aiming for a PR.  Beyond that, we'll look at other kinds of goals I recommend you pursue, non-running goals. Above all else, you need to set a meaningful goal. Some will plan to do 2,020 miles. But, why? Seriously, it's just a number that happens to be the year, but what would be your reason for wanting to do that number of miles?  Please give this some thought. Besides being meaningful, your goal should be reasonable, achievable. Then, you should start thinking about the process goals you'll need to achieve to get you to your goal. Hopefully, this episode will give you some ideas and guidance. The post MFR 143: Sensible Running Resolutions for 2020 appeared first on Mojo for Running.

Transcribed - Published: 1 January 2020

No time of the year challenges your commitment to running more than the holidays, the weeks between Thanksgiving and the new year. For that reason, I thought I'd share some my perspective in the hope that it will motivate you to stay the course. You, of course, may not run 'all the miles,' and I sure get that, as I explain, but you don't want to let go of too many of your planned miles.  Let's talk about that. To help with accountability, to give you just a little bit more of a nudge to stay the course, in this episode, I explain the Holiday Running Challenge I have planned for you. It starts, today. Are you in? The post MFR 142: The Challenge of the Holidays and a Challenge for the Holidays appeared first on Mojo for Running.

Transcribed - Published: 1 December 2019

Whether you are new to running or you've been running for years, there will be times when you stop running weeks or even months. Matybe you have a health issue, and maybe you had an injury. My runners miss long periods, sometimes, maybe due to caring for elderly parents, maybe due their own medical problems, and sometimes a running injury or some other injury that requires a long recovery period. Sometimes, it's weeks of overtime or school. Three of my runners in the last half dozen years, have missed more than a year when working on their doctorates. All came back, but it wasn't easy. And then, there's the more common situation that I liken to falling off a diet. You know how, sometimes you're being very careful with sticking to eating reasonable portions of healthy food, but then Thanksgiving rolls around, and you decide to let yourself go a bit for the holiday weekend, thinking that you'll return to your healthy ways right after the weekend, but then Monday rolls around, and you find it's too easy to just decide to wait one more day before getting back on the healthy eating bandwagon, but then Monday turns into Tuesday, and pretty soon, you're saying to yourself, "Oh, well. I'll just enjoy myself over the holidays and get back to my normal smart self after the first of the year." Well, sometimes running goes that same way. You take a week off, maybe due to going on vacation, planning to get right back out there on Monday, but Monday turns in to Tuesday, and so it goes. Before you know it, three months have passed, and with every passing week, you think about how much harder it will be than it would have been if you'd only been on a month-long break. Now, you're less motivated because you realize how hard it will be. No matter the reason, you know you need to return to running. I hope this podcast episode will help you ease back into a smart, consistent running schedule. The post MFR 141: Returning from a Break appeared first on Mojo for Running.

Transcribed - Published: 26 November 2019

Recently, Hubby and I actually went to a theater, which we hadn't done in over a year, to see the movie, Brittany Runs a Marathon. In this episode I discuss that film, and, knowing that it will inspire many, that leads to the topic of running goals and running your first marathon. No worries, I don't give away the plot. I hope you'll listen, and in this episode, since I talk about running 'your' first marathon, I also suggest that you listen to the four-part series I did on running your first marathon. Yes, it took four episodes of this podcast to sufficiently cover that topic. They are episodes 55, 56, 57, and 59. In this episode, I also invite you to my race, the Run Tampa Tinsel Run, on December 21st, at Al Lopez park, right here in Tampa. I would love to have my listeners participate. The race will be gnome-themed this year, and besides finisher medals, we'll have age group awards, three deep in 5-year increments, and those awards will be gnome figurines. You'll love them. The finisher medals will be, a gnome ornament. You'll want to collect them every year; so, don't miss this first one. Below is a picture of the artwork that will be on the shirts. Here is a link to register. We're capping registration at 500; so, register right away. Whether you live in the area or are visiting from out of town, it would be great to have you.  The post MFR 140: My Thoughts on the 'Brittany' Movie, Running Goals, and Your First Marathon appeared first on Mojo for Running.

Transcribed - Published: 23 October 2019

Even before you were a runner, you had probably heard the oft repeated line, "Running is 90% mental." I don't think I've ever heard any long-time runner argue against this, because you realize pretty quickly that this is true. iF your mind wills it, if your heart is in it, if you have the necessary grit, the you will become a runner, and you will achieve the goals you set. It may take time, and it will certain require more mental tenacity than physical. This is what non-runners do not understand. In this podcast, I pick apart the reasons why it is so mentally difficult, sometimes more than others, of course. You may not always realize the true cause of your mental struggle. I hope that understanding the root cause will help you deal with the mental side of running, and that will lead to greater success in every area of your running journey. In this episode, I mention The Human Race, and Velma Radloff, in particular. I hope, if you haven't seen the documentary yet, you will. Here are a couple of photos of Velma. Velma is 81 and still running, of course. Two of my favorite runner girls. Both are in "The Human Race." The post MFR 139: The Mental Side of Running appeared first on Mojo for Running.

Transcribed - Published: 9 October 2019

How is your running base coming along? This is one of the most critical considerations for any runner's success, but in my experience, the great majority of recreational runners ignore it. With this episode of the Mojo for Running Podcast, I hope to raise awareness to motivate every listener to give this area of their running life the attention it deserves. A great percentage of your running success – or failure – will be due to a properly executed training, but if you miss a key area of training, no amount of effort to the remainder of your training will make up for the gap. It's that important.  By base, I mean the number of miles you run per week. If you keep a record of your miles – and most runners do – then go to your log book, right now, and see how many miles you were averagjng, per week, at the start of your last training cycle.  This episode is likely to change your attitude about this often neglected factor that plays a critical role in your running success as regards the effectiveness of speed work, your success in avoiding injuries, and your comfort all the way to the end of races. Your training base is that important. **In this episode, I mention my son's new podcast. His name is Ben Voiles, and his podcast is The Internal Work. I hope you'll check it out, especially Episode #3 about confidence. That one would be particularly helpful to any runner. His podcast is on Apple, Spotify, and Stitcher.Click  the  graphic  to  check  it  out. ***In this episode, I also reminded you of our documentary film, The Human Race. I decided I'll mention one of the featured runners in each of the next several episodes. In this episode of mention Riorita Gaon. Here is a pic. I hope, if you haven't watched The Human Race, you will. I promise it will provide great motivation. Many runners have told me they bought it and watch it whenever they need motivation. That's Rio in the pink sunglasses and with the mimosa, with friends Maureen Wallace and Nancy Hannas. Click here to see a trailer for the film.   The post MFR 138: Base Miles appeared first on Mojo for Running.

Transcribed - Published: 19 September 2019

Boston. That word inspires emotion in every runner, as it does with me. I've always been a word person, which is just part of the reason I was an English teacher for 15 years. I think about words. Those six letters move me. They have for years but much more, now. Six letters that, to me, carry a level of emotion just below the word, family, and that is saying a lot. Whether you've only watched the race on TV, been one of the thousands lining the race course on marathon race day, or you're working toward a BQ right now, the word has the power of few others. I hope you enjoy this podcast about my Boston Marathon race a couple of months ago, the first time I have ever qualified to run it. Whether you ever get to do that race or not, I highly recommend you travel to Boston and do one of the many races there that you can get into every year. I took my Run Tampa group to Boston to do the Boston Run to Remember Half and 5 mile in May of 2018, a fantastic trip. The course is different, but we went out and ran the last mile of the marathon course, a great experience for all. If you aspire to run it, then go for it. Most people can qualify, but it will require a year of careful planning and strategic training. For others, it might seem impossible, and may require many lifestyle changes and several years to get there.  If you want to do it, and qualifying is out of the question, then, by all means, seek out a charity bib and commit yourself to honoring the opportunity and raising the money you pledge to raise.  One way or the other, it can be done, and I hope this podcast inspires you. Boston Marathon qualifying times    Athlete's Village in Hopkinton The video is too big for my site, but I will put it on Facebook. Run Tampa Carly qualified in her very first marathon and requalified in this year's race with a blistering time of 3:19. Yowza! The post MFR 137: Boston appeared first on Mojo for Running.

Transcribed - Published: 13 June 2019

If you just do one exercise for your core, this should be it. Planks have many benefits for runners. In this episode, I explain the various ways of modifying the standard plank for even more benefit.  Adding this exercise to your cross training, will, I guarantee, impact your running performance and go a long way toward preventing injuries.  With publication of this episode, I'm launching a Plank Challenge. Instructions in the podcast. I hope you'll participate. It starts on Sunday, May 26th. Become a Patron! The post MFR 136: Three Reasons to do a Plank Every Day appeared first on Mojo for Running.

Transcribed - Published: 26 May 2019

I know very few runners not focused on getting better, improving their running performance, scoring PR's, but sometimes there are ways to improve, even quite basic ways, that never become common knowledge to non-elite runners, certainly not common knowledge to people who aren't working with a coach. One of the most basic concepts is periodization, which means, in case you didn't listen to Episode 134, the period of training, usually several months, leading up to your goal race, and that period of time is broken into three segments or microcycles. In this episode I explain what those three segments should look like and why. Become a Patron! The post MFR 135: How to Crush Your Goal Race With Microcycles appeared first on Mojo for Running.

Transcribed - Published: 28 April 2019

Most runners run because they know it keeps them fit and because it's a great hobby. For some, it's mainly the camaraderie. Others are attracted by the endorphin rush, but virtually all runners also want to get faster.  Is that you? Even if you only do the occasional race, you may want to keep improving, […] The post MFR 134: How to Optimize Performance with Periodization appeared first on Mojo for Running.

Transcribed - Published: 3 April 2019

The topic of Episode #132 was dreadful runs. This is a followup that, I hope, will always help you put those runs in perspective. But more than that, it shows you what can happen later in your running career. No matter where you are, now, in your running journey. You can still set lofty running […] The post MFR 133: From Brutal to Boston appeared first on Mojo for Running.

Transcribed - Published: 11 March 2019

If you have never had a bad run, then you haven't been running long.  Truth. Every runner of every level has bad runs now and then. Now if you have them often, that is, of course, a problem, but as a rule, if you haven't had a lousy run in a while, I'd say you […] The post MFR 132: Explaining Dreadful Runs appeared first on Mojo for Running.

Transcribed - Published: 17 February 2019

One of the things I appreciate most about running is that it's such a simple sport. You can do it anywhere, and the only equipment you need is a pair of shoes.  That said, everybody loves running gear and most of the runners I know love gadgets as well. So, since it's the holiday season, […] The post MFR 131: Gifts for Runners appeared first on Mojo for Running.

Transcribed - Published: 18 December 2018

Of the 52 weeks in every year, most runners find the ones between Thanksgiving and New Year's to be the most challenging from a running perspective. There are just too many things competing for your precious time. I get that. In this episode, I help you with putting it in perspective and managing to do […] The post MFR 130: Running Through the Holidays appeared first on Mojo for Running.

Transcribed - Published: 17 December 2018

Not all electrolyte replacement products are the same, not even close.  Jen has been running a while, but she hasn't ever trained for marathons. Now, she's often running for two hours, and she's finding that she really starts to feel fatigued. She assumes it's that she's not eating correctly or that her training hasn't been […] The post MFR 129: Electrolytes Part 2 appeared first on Mojo for Running.

Transcribed - Published: 6 November 2018

Have you ever had a dreadful race but were unable to put your finger on the cause? Of course, there could be many causes, but one of the first places to look is at your electrolyte replacement regimen. What? You don't have an electrolyte plan? Well, that's okay if you're not running farther than 90 […] The post MFR 128: Electrolytes appeared first on Mojo for Running.

Transcribed - Published: 20 October 2018

Have you ever been in the predicament of not knowing how to compensate for a day when you ended up missing the training on your schedule? Have you ever planned our own training schedule but wondered if the way you were doing it was optimal? Whether a new runner or a runner with years of […] The post MFR 127: Training Fundamentals appeared first on Mojo for Running.

Transcribed - Published: 5 October 2018

Yes, I'm back. I know, you probably thought you'd never hear another episode, but surprise, I've just finished three, and I have plans for at least another nine. After the main topic of this podcast, the documentary film I helped to make, I'll explain more about the future of this podcast. It's in your hands. […] The post MFR 126: Running Documentary The Human Race and Much More appeared first on Mojo for Running.

Transcribed - Published: 23 September 2018

At any given time, a percentage of runners will be suffering from a not so uncommon running malady, loss of their running mojo, the state of being without motivation, of feeling more like sitting than running. This is serious but not uncommon. I'll tell you this:  As a longtime coach, I've seen this many times. […] The post MFR 125: When You Lose Your Mojo appeared first on Mojo for Running.

Transcribed - Published: 13 December 2017

Unless you live in a very remote area, you likely can choose from several half marathon options every month because with every passing year, we see more halves, and that's not surprising because they are, I think the ideal race distance. In this episode, I explain all the reasons why this race distance continues to […] The post MFR 124: Half Marathon Magic appeared first on Mojo for Running.

Transcribed - Published: 26 November 2017

This episode is about knee surgery for runners, the considerations, topics for thought. It will not tell you when you need surgery. I'm not a doctor. It doesn't bash knee surgery, not at all, but it is food for thought, things to consider, if knee surgery may be in your future, or if a medical […] The post MFR 123: Thoughts on Knee Surgery appeared first on Mojo for Running.

Transcribed - Published: 24 October 2017

If you haven't run off road – or on trails – I hope this episode will convince you to give it a try. I explain the many of excellent reasons why you should run trails, and I explain how to get started. I've said it many times, I live an hour from Disney World and […] The post MFR 122: Run Off Road and On the Trails appeared first on Mojo for Running.

Transcribed - Published: 7 October 2017

Most runners want to get faster. Not everyone can afford to hire a coach, and not everyone has time to train for a marathon, but most runners hope to set new PR's on a regular basis. This is absolutely possible, but you need to know how to direct your time. Most people have full-time jobs. […] The post MFR 121: Three Key changes to Help You Run Faster appeared first on Mojo for Running.

Transcribed - Published: 20 September 2017

It's the little things that often have the greatest impact, and so it is with the concept of focusing on the fact that when running, you are always, 100 percent of the time, putting the full weight of your body on just one foot or the other. Oddly, you don't hear much about this, and […] The post MFR 120: One Foot at a Time appeared first on Mojo for Running.

Transcribed - Published: 7 September 2017

We all think of ourselves as intelligent runners, of course, but even the most experienced, veteran runners sometimes lose sight of the wise and effective path to their goals. Why does this happen? I think because we get caught up in the here and now, the 'today,' instead of keeping our eyes on the long […] The post MFR 119: Five Pillars of Intelligent Running appeared first on Mojo for Running.

Transcribed - Published: 18 August 2017

If, where you live, it gets cold in the winter – and I mean cold – then you're probably just coming into the time of year when you need to make accommodations to be able to run outside, safely and comfortably. No matter how cold it gets, in most cases, if you're healthy, you can […] The post MFR 118: What to Wear for Running in Cold Weather appeared first on Mojo for Running.

Transcribed - Published: 25 November 2016

No matter who you are and no matter how long you've been running, you have days when you need a reason to get out and run, a reason beyond the fact that you are a runner, you believe in running, you love to run and you know you shoud run. You can know and understand […] The post MFR 117: Accountability Hacks appeared first on Mojo for Running.

Transcribed - Published: 13 October 2016

If you're running a 5k on up to a half marathon, hydration matters, but it's not terribly tricky. The focus should be on making sure you consume enough fluids to prevent dehydration,but if you're out there for several hours – or a lot more – you need to be even more concerned about avoiding over […] The post MFR 116: Hydration for Long Runs and The Goldilocks Principle appeared first on Mojo for Running.

Transcribed - Published: 5 October 2016

The Revel Big Cottonwood race weekend was an adventure I won't soon forget. Well, who am I kidding, I'll never forget it. Every destination race is unique, and this one, especially so, because it was mostly downhill and because it was the most beautiful race course I've had the good fortune to run, postcard scenes […] The post MFR 115: Big Cottonwood Marathon Race Weekend appeared first on Mojo for Running.

Transcribed - Published: 23 September 2016