Episodes

Nov 21

We don’t have a car to give away, like Oprah, but we do have a list, like Oprah, of our Favorite Running-Related Things for 2025! We hope that you enjoy this list as much as we enjoyed creating it. For a full list with links and discount codes to the items we mentioned, head over to our Instagram and check out the Favorite Things link in our profile. Follow us on Instagram and Facebook Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our website. Please follow, share and review our show!

Nov 7

We are thrilled to welcome longtime Run Farther & Faster runner, Dr. Kimberly Baer, a talented runner, dentist, mom and awesome human. Some may remember Kim's story from last year. She ran the Bank of America Chicago Marathon, and ran her lifetime PR there in a time of 3:21. Unfortunately, during that race, she stepped in a pothole and broke her foot--she still has no idea how she finished! As a result, Kim spent several months after the Chicago Marathon NOT running to allow her broken foot to heal with an eye toward her next goal race, the 2025 NYC Marathon. Kim shares how she recovered and trained for the 2025 TCS NYC Marathon and how she mentally prepared for that race after Chicago 2024. We loved this conversation and have no doubt our listeners will learn so much from Kim! You can find us on Instagram and and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Oct 30

Wow what a joyful morning at the Marine Corps Marathon! In this episode, we share a common theme among our most successful runners this season (and what defines success, as it’s not always about time).

Oct 24

After providing last minute Marine Corps Marathon race tips, we welcomed Alan Stroshine, who is the race director of the Clarence DeMar Marathon Weekend. Alan is a lifelong resident of Keene, New Hampshire, and member of the Keene Elm City Rotary Club, which organizes the race weekend events, including the marathon, half marathon, Kids DeMar, and Super Seniors. Alan shares his journey from runner to race organizer, offering a behind-the-scenes look at what it takes to create meaningful and memorable race experiences for the marathoners who toe the line in Keene each year. We also talk about the evolution of the Clarence DeMar Marathon, the values that have guided Alan’s leadership, and how he’s helped shape events that go far beyond the finish line. Alan also opens up about the lessons he’s learned from decades in the sport—about resilience, connection, and the simple joy of watching others achieve their goals. Whether you’re a runner or a race director, you will learn something from this conversation. Thanks so much to Alan for joining us!

Oct 18

After Julie shares an exciting update, we take a deep dive into the common patterns we’ve noticed among runners who achieve their marathon goals. Whether you’re chasing a PR or aiming to finish strong, this conversation will help you recognize the building blocks of a successful marathon. You can find us on Instagram and and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Oct 9

Lisa does it again! In this episode, Lisa shares how she navigated a hot summer of training to then run a hot fall marathon behind a…well…interesting runner. Lisa crossed the finish line of the Clarence DeMar Marathon in 3:13, winning fourth woman overall, and first in her age group. She shares all of the details of her training and racing, including fueling. Whether you are training for a marathon or avoiding one at all costs, you will learn from Lisa’s recap! You can find us on Instagram and and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Oct 1

We are so thrilled to welcome American record-holder and now author Keira D’Amato to discuss her brand-new book, Don't Call It a Comeback: What Happened When I Stopped Chasing PRs, and Started Chasing Happiness. Keira shares candid insights into her unconventional journey in running—from stepping away from the sport to becoming one of the fastest marathoners in U.S. history—all while balancing motherhood, a career, and her signature sense of humor. In our conversation, Keira talks about what inspired her to write the book, the lessons she hopes readers (and runners of all levels) will take away, and how she continues to redefine what’s possible on and off the roads. We also dive into her mindset, training, and how failure propelled her to unimaginable success. Whether you’re chasing a PR, navigating a comeback of your own, or just need a reminder that the path to success is rarely linear, this episode is filled with inspiration, laughs, and practical wisdom from one of the most relatable athletes in our sport. Big thanks to Keira for joining us! You can find us on Instagram and and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Sep 26

In this episode, ,we unpack the official acceptance announcements for the 2026 Boston Marathon—and the surprising cutoff time that left thousands of qualified runners out of the race…again. Julie shares her own experience of being just nine seconds short of the cutoff, reflecting on the sting and plans moving forward. We’ll dive into the numbers behind this year’s acceptance statistics, explore why the cutoff landed where it did, and offer practical takeaways for those planning their next BQ attempt. You can find us on Instagram and and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Sep 12

In this episode, Julie opens up about her race at the Grand Rapids Last Chance BQ.2, a marathon that didn’t go according to plan. She reflects on: ​What it felt like in the moment to step off the course. ​The physical and mental signals she listened to (and the ones she ignored). ​Why stopping was both the hardest and the smartest decision. ​How a DNF doesn’t mean failure. ​What she learned about fueling, pacing, and resilience. This is an episode for runners who’s ever had to wrestle with disappointment, and for anyone who needs the reminder that every race—finished or not—teaches us something powerful. You can find us on Instagram and and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Sep 4

How do GLP-1 medications affect training, performance, and recovery? In this episode, we talk with our most frequent guest, Amy Goldsmith, RD, who breaks down the science of GLP-1s, explores the unique challenges they pose for endurance athletes, and shares practical strategies for balancing medication benefits with running goals. Amy Goldsmith, RD, has worked with hundreds of athletes in her practice, Kindred Nutrition. Amy specializes in sports nutrition and eating disorders and hosts the podcast, Don't Be Foodish. Amy focuses on meeting all her clients where they currently are and focusing on education, re-framing the mind, and using food as fuel for your brain and body. She believes there is a strong connection between the gut and brain and focuses on both with all clients. Follow Amy on Instagram @amygoldsmithrd, check out her podcast, Don’t be Foodish, and head over to her website kindrednutrition.com for information on working with Amy and her team. You can find us on Instagram and and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Aug 26

We are back and excited to bring some life and running updates. We hope that this episode resonates with so many of you! Thanks for listening. If you are inclined to leave a five star review, we would be so grateful! Follow us on Instagram and Facebook at @runfartherandfaster. Questions? Email us at julieandlisa@runfartherandfaster.com or head over to our website (www.runfartherandfaster.com). Please follow, share and review our show!

Aug 1

Lisa recaps her incredible and inspiring week at the National Senior Games and why aging is a privilege! Thanks for listening. If you are inclined to leave a five star review, we would be so grateful! Follow us on Instagram and Facebook at @runfartherandfaster. Questions? Email us at julieandlisa@runfartherandfaster.com or head over to our website (www.runfartherandfaster.com). Please follow, share and review our show!

Jul 10

Author, Ultrarunner, Triathlete, Marathoner, and OG Run Farther & Faster Runner, Jeffrey Weiss joins us on the show this week to talk about his incredible running trajectory—from walk/run to the Comrades Marathon—and every event in between. Jeff started running in 2010 when he joined our very first running group at the JCC of Greater Washington. He quickly found his passion and progressed to triathlons, marathons, and ultramarathons. Now, fifteen years later after countless athletic endeavors, Jeff wrote a memoir about his fitness journey called Racing Against Time: On Ironman, Ultramarathons and the Quest for Transformation in Mid-life. Jeff’s book is available on Amazon for preorder and will be released by MSI Press on October 1. (https://a.co/d/9XoHEgG ). Part memoir and all inspiration, Racing Against Time has it all: family, life, midlife transformation, along with tragedy with triumph. Huge thanks to Jeff for joining us! Thanks for listening. If you are inclined to leave a five star review, we would be so grateful! Follow us on Instagram and Facebook at @runfartherandfaster. Questions? Email us at julieandlisa@runfartherandfaster.com or head over to our website (www.runfartherandfaster.com). Please follow, share and review our show!

Jul 4

With so many running coaches out there, finding a coach can be overwhelming. In this episode, we discuss how to determine whether you even need a coach, and, if so, what factors to consider when selecting a coach. We also suggest what to ask a potential coach and some red flags to look for when interviewing a coach. Thanks for listening. If you are inclined to leave a five star review, we would be so grateful! Follow us on Instagram and Facebook at @runfartherandfaster. Questions? Email us at julieandlisa@runfartherandfaster.com or head over to our website (www.runfartherandfaster.com). Please follow, share and review our show!

Jun 18

The BAA released some significant adjustments to its qualifying standards and we are back to discuss it all and break it down(hill). Thanks for listening. If you are inclined to leave a five star review, we would be so grateful! Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

May 23

In this coaching episode, we share tips on how to train for an early fall race on fewer weeks of training. We know so many runners are gearing up for an early fall race, so we wanted to provide tips on how to recover from a spring marathon and successfully transition to training for an early fall marathon. Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

May 16

We were so thrilled to welcome one of our amazing Boston Marathoners, Lauren Hitchens, to the podcast. Lauren is an experienced marathon runner, having completed ten marathons since 2016, including all six Marathon Majors. She set her PR of 3:38:35 at the 2023 Chicago Marathon, qualifying her for the 2025 Boston Marathon, her first. In spring 2024, after successfully running the Tokyo Marathon, Lauren experienced pain in her foot that has taken her on a journey of seeking a path to healing that has required multiple expert opinions, an unconventional approach to training for Boston (including the use of tools like Lever and Fluid Running), and a reimagining of her goals for her first Boston. Lauren balances her training with her responsibilities as a mother and business executive at Google. We are so grateful to Lauren for sharing her inspiring story! Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show! Show Notes: Fluid Running- https://www.fluidrunning.com/ Lever Movement- https://levermovement.com/ Precision PT/Dr. Elizabeth Karr- https://www.precisionpt.org/dr-elizabeth-karr-pt-dpt

May 9

We are so thrilled to welcome Sari Winick, a seasoned masters marathoner and triathlete, to the podcast, who shares how she balanced a breast cancer diagnosis with training for the 2025 London Marathon. Sari, 53, has been working with us for several years. After achieving consecutive marathon PRs and slowly chipping away at her time to get closer and closer to a BQ with a PR exactly a year ago, we knew she would get there and looked forward to coaching her to prepare for the London Marathon In 2025. Then, just after completing her fall training cycle, Sari was diagnosed with breast cancer during a routine screening. Just two days after her double mastectomy, Sari, spoken like a true runner, reached out to us and said, “I’m still planning on running the TCS London Marathon. All of my doctors said it was possible. It won’t be a PR but hopefully a great goal at the end of this process.” In this episode, Sari shares how she navigated surgery, chemo, and marathon training to achieve her goal-spoiled alert-she crossed the London finish line in 4:59. We are so grateful to Sari for sharing her inspiring story! Follow Sari on Instagram @runswimmom! Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Apr 29

After some updates about the London Marathon and our post-Boston Marathon recovery, we share a live recording from Sunday, April 20 at the Boston Marathon Expo. Once again, we co-hosted this event with Cherie Louise Turner, host of the Women’s Running Stories Podcast. This year's panel was titled Mental Strategies for Mastering the Marathon, and it featured exceptional masters marathoners Stephanie Bruce, Erica Stanley-Dottin, and Dot McMahon. These exception runners shares wisdom and experience on strategies for developing mental strength and resilience, mental approaches to the marathon, how to build confidence when you have self-doubt, and so much more! This is an episode to listen to again and again; it's so backed with helpful advice and useful takeaways. We can’t thank these women enough for joining us. We also want to thank our terrific co-host and dear friend, Cherie, for collaborating with us for year four of hosting discussion panels at the Boston Marathon. The panelists: Stephanie Bruce, 41, has been racing professionally for over 15 years. Among her many racing accomplishments, she's placed 6th at the Chicago Marathon, and 10th at the London and NYC marathons. Bruce has also earned 3 national titles on the road, one in the half-marathon and twice in the 10k. Additionally, Bruce placed 6th at the Olympic Marathon Trials in 2020. Bruce started a new chapter in her running career this year, signing on with Tracksmith. She now runs for them professionally and will be helping to mentor younger runners going after big goals. Erica Stanley-Dottin, 51, came to marathoning later in life, at age 35. In her early 40s, she began to train seriously and joined the Black Roses racing team. She then learned about The List: an accounting of all the American-born Black women who have broken 3 hours in the marathon. As she continued to get faster at the marathon, this became her goal. Erica met that goal with room to spare at the 2022 Berlin Marathon where she ran 2:52, at 48 years old. That came just six months after running 3:01 at Boston. This year, Stanley-Dottin ran the Boston Marathon as a member of Team Bevans, in honor of marathon pioneer Marilyn Bevans. Dot McMahan, 48, has been running marathons for 19 years and she’s run for the Hanson Brooks Original Distance Project team for 20. Among Dot’s many accomplishments over her long running career, she’s qualified for and run 5 Olympic trials marathons, and she has placed in the top 10 at two of them. Last year, she was the oldest woman to compete in the marathon trials, and she qualified for last year's trials by running 2:35 at the 2023 Grandma’s Marathon. Dot is also a running coach. She works with private athletes and as an assistant track coach for Oakland University. How to Keep Up with Stephanie Bruce Instagram: @stephrothstein How to Keep Up with Erica Stanley-Dottin Instagram: @estanleydott How to Keep Up with Dot McMahon Instagram: @dotmcmahon Ways to Connect with Run Farther and Faster Instagram: @runfartherandfaster Facebook: https://www.facebook.com/RunFartherFaster Twitter: @RunFartherfast Website: https://www.runfartherandfaster.com/ Ways to Connect and Engage with Women's Running Stories Instagram: @womensrunningstories Website: womensrunningstories.com Women's Running Stories is a member of the Evergreen network: https://evergreenpodcasts.com/ Thanks to all who joined us on Sunday!

Apr 23

Less than 24 hours after we raced, we recap! We ran, we conquered, and now…we sore! Highlights include—some interesting and new logistics, our fueling plans, and how we handled moments of self-doubt while racing this race for our collective 35th time. We know this course, yet each year, we learn something new about the race and ourselves. Congrats to all who ran this storied course on Patriots’ Day! You did that! Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Apr 20

While carb loading on candy and Gatorade, we wanted to share a recap of our Boston Marathon weekend so far. We discuss our Expo Panel, Shakeout Run, and meet-ups, all of which were full of surprises-some good and some not so good- and remind us to control the controllables. For those listening before the big dance, Go Crush Your Race! See you on the flip side! Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Apr 10

In our previous episode, Episode 243, we broke down the Boston Marathon course mile by mile. In this episode, we break down Boston Marathon weekend hour by hour so you know where to go, what to eat, when to leave for the buses, and how to maximize your time before the race to ensure that you have plenty of energy during the race. Even if you’ve run Boston before, we guarantee you’ll learn something new. Join us for our shakeout run on Sunday, 4/20, at 9 at Brewer Fountain, and later at 1 on the Expo Live Stage in Hynes Convention Center for our live show with Cherie Louise Turner of Women’s Running Stories. We will be featuring three masters women, Steph Bruce, Erica Stanley-Dottin, and Dot McMahon. Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Apr 3

After running from Hopkinton to Boylston 33 times collectively, we share our observations and tips for navigating the iconic Boston Marathon course. In this episode we break down the course mile by mile and share how to approach the race. Learn about each town, each mile, and, in the case of Newton, each hill, to ensure that you run your best race! Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Mar 28

Brendan Aylward has devoted his life to making fitness accessible to everyone, and this year, for the second year in a row, he will be racing with Jacob Wyman as a Team Hoyt Duo at the Boston Marathon. While Brendan’s race times are certainly impressive (he and Jacob have a marathon PR of 2:55), what’s even more impressive is Brendan’s commitment to inclusion in sport. In this episode, Brendan, the founder of Unified Health & Performance and AdaptX, shares how his involvement in the Best Buddies program in high school led to a career focused on ensuring that athletes of all abilities can pursue their goals. Speaking of which, Brendan takes great pride in racing for Team Hoyt New England with Jacob.. Rick and Dick Hoyt have been a major influence on Brendan’s career path and this year Brendan and Jacob are so excited to run Boston for the second consecutive year for Team Hoyt. In this episode, Brendan shares how he trains and races while pushing Jacob from Hopkinton to Boston and what the experience meant to both of them. We hope you are as inspired by Brendan and Jacob as we are. To learn more about Brendan and AdaptX, check out AdaptX.org. Brendan also hosts a weekly podcast, the AdaptX Podcast, in which he amplifies the voices and ideas of individuals who are building accessible businesses or products, advocating for inclusion, or excelling in adaptive sports. Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Mar 21

Eleven-time Boston Marathoner, Pat Okker, started running at age 51. After her first 5K, she learned to love a sport that she once hated with passion! Now, as Pat trains for her twelfth consecutive Boston Marathon, Pat shares her tips and the many lessons she learned along the way. We’ve been coaching Pat since 2019 and have been honored to be a part of her journey.

Mar 14

We hope you enjoy this episode! After sharing how a scammer hacked our Facebook page, we share tips for Boston Marathon runners with six weeks to go. We also announce some exciting dates. We will be at the Cherry Blossom Expo on 4/5 at 1 hosting a panel with Alisa Harvey, Perry Shoemaker, and Kerry Allen. Then, on Marathon SUNDAY, we will be hosting our annual shakeout run and a live podcast show with Cherie Louis Turner at the Boston Marathon Expo at 1. We hope to see many of you at one or all three of these events!

Mar 7

We are so excited to welcome masters runner and New York Times investigative reporter/Pulitzer Prize-winning journalist, Dave Fahrenthold! Before investigating nonprofits and DOGE for the New York Times, Dave covered President Trump during his first term for the Washington Post. Most importantly, Dave is an accomplished runner, who has achieved a PR in every distance over the last 18 months! Dave shares how he balances his exciting and stressful career with his training and provides tips on how we can consume the news without being consumed by the news. We so enjoy coaching Dave and very much enjoyed his insight during these stressful times. You can find Dave on Instagram . Huge thanks to Dave for joining us! Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Mar 1

We loved our conversation with Dr. Elizabeth Karr, DPT and physical therapist for Precision PT and the Atlanta Track Club. She graduated from the University in Michigan with a Bachelor of Science in Kinesiology, and then went on to complete her Doctorate in Physical Therapy at Emory University. Elizabeth has experience treating neuromusculoskeletal conditions throughout the lifespan and has a passion for helping people with active lifestyles return to the activities they love. Elizabeth also has experience as a Well-Being coach, using motivational interviewing and goal-setting to help graduate students build healthy lifestyle habits. Her clinical interests include supporting adolescent and female athletes, mental health, and injury prevention. Elizabeth is also a contributor to the app, RunSource (https://www.fastbananas.com/), which is an interactive database for runner resources. We loved this conversation! Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Feb 21

We so enjoyed our conversation with Claire Shorenstein (MS, RD, CSSD), a board-certified Sports Dietitian and distance runner. Claire is the owner of Eat for Endurance, a remote private practice through which she helps athletes fuel for performance. Claire also hosts the Eat for Endurance Podcast. In this episode, Claire provides simple fueling tips for masters runners to optimize their fueling. She also shares common signs of underfueling and how we can ensure that we are eating enough before, during, and after our runs. Claire can be found on Instagram at www.Instagram .com/eatforendurance Claire can also be found at her website www.Eatforendurance.com Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Feb 14

Fifteen years ago this week, we started coaching a little run program at the JCC of Greater Washington. Now, after coaching over 1,000 runners, we’ve learned a thing or two that we want to share with all of you! Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Feb 7

Cristina Burbach, a top-ranked DC area runner and sub-3 marathoner, shares how she continues to set new goals for herself as a masters runner and para athlete. Cristina shared her running journey and how her diagnosis has helped her stay motivated and competing at a high level, including winning the para-athlete division at the 2024 Boston Marathon. Cristina’s unparalleled enthusiasm for running, coupled with her ability to set new goals in the face of a tough diagnosis, are inspiring! Cristina can be found on her blog, http://wellimtryingtorun.blogspot.com/ Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Feb 1

Kellie Redmond, cross country coach, owner of T.E.A.M. FIT, and the Run Farther & Faster strength training coach, shares how she overcame her own mind chatter to race competitively again after experiencing a cardiac event. Kellie generously shared her health odyssey with us, which will undoubtedly help others who may or have already experienced similar symptoms. and then shared how, at age 55, she’s running faster than she has in years! We are beyond grateful that Kellie is with us today to share her story, and we appreciate her willingness to share her wisdom with our listeners. We LOVED this conversation! Follow Kellie on Instagram at https://www.instagram.com/t.e.a.m_fit?igsh=MXQ5YWoxOGl0MTYwbQ== Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Jan 24

What a treat to speak with the legendary Gordon Bakoulis! Gordon qualified for the U.S. Olympic Marathon Trials five consecutive times between 1988 and 2004. Gordon was also a finalist in the 1992 U.S. Olympic 10,000m Trials and achieved a 2:33 marathon PR. Gordon shares her running journey, including competing at the second ever Women’s Olympic Marathon Trials, and how she remains a competitive and injury-free runner after running at a high level for over four decades In addition to running, Gordon has been a coach for forty years and currently coaches for the New York Road Runners, where she also serves as the editorial director . Gordon can be found on Instagram at https://www.instagram.com/gordonbakoulis We LOVED this conversation! Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Jan 17

If your negative inner voice is way too chatty, then this episode is for you! We loved this conversation with clinical and sport psychologist, Dr. Mitchell Greene, owner of Greenepsych Clinical & Sport Psychology in which he works with athletes 1:1. In this episode, Dr. Greene shares how runners can confront mind chatter—that negative inner voice—while racing and training—including how to work on improving, rather than proving, ourselves to others, how to set action goals, in addition to results goals, and how to race with courage, rather than waiting for that confidence to come. Dr. Greene published Courage over Confidence: Managing Mind Chatter and Winning the Mental Game, a book based on his years of working with high-performing athletes who struggle with managing doubts and negative thinking. His book has spent time as a top 5 “Youth Sport” and “Sport Psychology” Book on Amazon. Dr. Greene is licensed in the state of PA, and holds PSYpact certification, meaning he can practice telehealth across state lines in participating states. Connect with Dr. Greene: LinkedIn - linkedin.com/in/mitchell-greene-ph-d-8571aa14/ Instagram - instagram.com/greenepsych/ Twitter - twitter.com/sportpsych Website - greenepsych.com/about/ Book by Mitchell Greene Courage over Confidence: Managing Mind Chatter and Winning the Mental Game amazon.com/Courage-over-Confidence-Managing-Chatter/dp/B0BYC2NQVT Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Jan 9

Happy New Year! We are excited to kick off the Boston 2025 training cycle with a coaching episode. In this episode, we provide some easy training hacks that will lead to improved recovery and impactful training gains. Let’s go! Follow us on Instagram and Facebook at @runfartherandfaster. Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our NEW website (www.runfartherandfaster.com)! Please follow, share and review our show!

Dec 19, 2024

In this episode, we talk with Nicole Dobransky, who shares her Boston Marathon qualifying journey. We have no doubt that you will be inspired by Nicole’s story and her approach to training. More about Nicole: Nicole, mom of three, is a former accountant turned run coach, who specializes in helping runners achieve their running goals through 1:1 run coaching, small group half and full marathon virtual training club called Run Strong. Nicole is also a business coach for run coaches through her company, Runner Rising, and host of the Runner Rising Podcast. Follow Nicole on Instagram @Fitness Fatale. We so enjoyed this conversation! Follow us on Instagram and Facebook Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our website. Please follow, share and review our show!

Dec 12, 2024

We don’t have a car to give away, like Oprah, but we do have a list, like Oprah, of our Favorite Running-Related Things for 2024. We hope that you enjoy this list as much as we enjoyed creating it. For a full list with links and discount codes to the items we mentioned, head over to our Instagram and check out the Favorite Things link in our profile. In this episode, we also talk with Ted McGreer, the owner of Ted’s Shoe & Spor t in Keene, New Hampshire, who shares his expertise in running shoes and gear. Follow us on Instagram and Facebook Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our website. Please follow, share and review our show!

Dec 5, 2024

Phil Stewart wants you to enter the Credit Union Cherry Blossom Ten Mile Run lottery now…and here’s more about our legendary guest. Phil is both a running and race management icon, both in the DC area as well as on the national and international stage. Phil has been the Event Director for the Credit Union Cherry Blossom, the premier springtime running event in Washington, DC, since 1991. He is arguably one of the nation’s experts on road race management, and is the editor and publisher of the Road Race Management newsletter, as well as the co-author of Organizing Running Events: The Complete Guide to Staging a Successful Road Race. Before he became a race director, Phil was, and still is, an accomplished distance runner. He has run the Boston Marathon 25 times, the first time in 1975, where he finished in 2:19:58, qualifying him for the 1976 Olympic Trials. He returned in 1977 to finish 15th overall. Phil has run Boston every decade of his life since those first races and most recently ran the 2021 Boston Marathon in his 70’s. Phil shares all we need to know about Cherry Blossom and how we can enter. He also shares what helps him stay motivated throughout every decade of his life. We loved having Phil on the show and appreciate all he continues to do for the running community. Cherry Blossom information : Follow us on Instagram and Facebook Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our website. Please follow, share and review our show! Thank you!

Nov 28, 2024

In part 2 our 3-part series-How She Did It-we welcomed Leigh Stewart Blum, who started running a few years ago and has an incredible BQ journey . We have no doubt that our listeners will learn so much from Leigh’s trajectory. Thanks to Leigh for joining us! Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our website. Please follow, share and review our show! Thank you!

Nov 21, 2024

Our favorite physical therapist, Rachel Miller, is back! In this episode, we welcomed for the fourth time our dear friend and top physical therapist and running coach, Rachel Miller, owner of ProAction Physical Therapy, who gives a ton of solid advice on preventing falls during runs, running in between training cycles, and avoiding common mistakes after a goal race. If you are in the DC area, definitely check out Rachel’s practice at www.proactionpt.com. She truly is the PT whisperer! Also, join Rachel at the Jingle Bell Run on 12/7 to benefit the Arthritis Foundation . Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com or head over to our website. Please follow, share and review our show! Thank you!

Nov 15, 2024

After Julie and a special guest discuss life outside of running, we welcomed longtime Run Farther & Faster runner, Suzanne Mishkin, who shares her decade-long journey from newly minted marathoner to Boston qualifier. Suzanne shares how she managed her disappointment after learning that she was not accepted into the 2025 race, how she stays motivated to train during cold Chicago winters, and how she approaches injury and setbacks. This is Part 1 of a three-part series featuring runners who, like Suzanne, achieved a BQ without a Boston 2025 acceptance. In addition to being a runner. Suzanne is a mom of three active boys and a principal. We loved this conversation! You can find us on Instagram and and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Oct 29, 2024

Did you know that the most opportune time for injury is during the weeks after finishing a goal race? Join us for our drive home from the Marine Corps Marathon during which we discuss how to approach your running in between training cycles. You can find us on Instagram and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Oct 18, 2024

Races are more crowded than ever! After watching our runners race Chicago and Berlin this year, we saw some patterns that we want to pass along to those who have upcoming races this fall. We also discuss tips for successfully running a WMM or similarly crowded race. You can find us on Instagram and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Oct 10, 2024

After providing some last-minute Chicago Marathon tips, we welcomed Miss USA 2024, Alma Cooper, who is running Chicago 2024, her first marathon! Alma shares how she juggles her busy schedule with training. She’s currently working on her masters degree at Stanford University, while also balancing her Miss USA duties with her mileage. One tip—she relies heavily on that hotel treadmill to get in her miles. Alma also shares how her mom, a former collegiate track star, is her running inspiration, and how Alma firmly believes that we should never be the first to say no to ourselves when thinking about trying something new. We loved this conversation and believe that Alma’s words provide the perfect motivation before lining up at the start line in Chicago or elsewhere this fall. More about Alma: Alma Oralia Minerva Cooper is a West Point graduate and is now studying for a Master of Science degree in statistics on the data science track. Prior to becoming Miss USA, Cooper planned to serve as a second lieutenant in the Military Intelligence Corps of the United States Army after completing her degree at Stanford. This will be Alma’s first marathon. You can find us on Instagram and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Oct 3, 2024

After discussing the Boston Marathon 6:51 cutoff and our ideas for Boston’s future, Lisa recaps her incredible marathon performance in New Hampshire. Lisa shares why she chose to run the Clarence DeMar Marathon in Keene, and why, out of the 50 plus marathons she’s run, this one was her absolute favorite! You can find us on Instagram and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Sep 13, 2024

After spending the last 22 months diligently rehabbing after ACL surgery, Julie attempted a marathon and spoiler alert—crossed the finish line in 3:45 and qualified for the Boston Marathon at the Last Chance to BQ.2 Marathon in Batavia/St. Charles, Illinois. In this episode, Julie shares all the details about her race, including her training, fueling, race execution, and thought process. We so enjoyed this conversation with each other and almost forgot we were recording this episode! You can find us on Instagram and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Sep 2, 2024

Episode 219: When we saw Nate Kahaiali’i’s story on the CBS Evening News, we had to have him on our show to share his story. Nate is a middle school teacher in Lahaina, Hawaii, who was training for the 2023 Chicago Marathon when his home was destroyed by fire. Nate managed to grab his running shoes before fleeing his home and used those shoes to put one foot in front of the other to navigate a tremendous tragedy. Nate has since run multiple marathons while raising money for Lahaina Strong, a charity that directly supports the hundreds of Lahaina residents trying to rebuild. Nate shares how he ran through tragedy and found his purpose, how he impacts his students, many of whom are also survivors, and what helps him continue to move forward when times are tough. Nate will be running the NYC Marathon this fall for Lahaina Strong. Here’s how you can support Nate and the people of Lahaina—https://tr.ee/PILKTp8hxA . If you are running or spectating NYC and see Nate, be sure to say hello! He will be wearing this shirt (https://tr.ee/OuZN9KWwAc), which you can also purchase to support Lahaina. You can follow Nate on Instagram . Thanks to Nate for joining us. You can find us on Instagram and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Aug 22, 2024

In this episode we welcome back Amy Goldsmith, RD, to discuss the Women’s Olympic Marathon, the impact of under fueling on injury, particularly among endurance athletes, and what we as amateur runners can learn from the 2024 Olympics. Amy Goldsmith, RD, has worked with hundreds of athletes in her practice, Kindred Nutrition . Amy specializes in sports nutrition and eating disorders and hosts the podcast, Don't Be Foodish. Amy focuses on meeting all her clients where they currently are and focusing on education, re-framing the mind, and using food as fuel for your brain and body. She believes there is a strong connection between the gut and brain and focuses on both with all clients. Follow Amy on Instagram or head to her website for information on working with Amy and her team. You can find us on Instagram and and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Aug 16, 2024

After discussing the Olympic Marathon events, we welcomed one of our very special runners, Susan Spencer, who had been running for over 40 years and continues to improve upon her age-graded times. Susan shares how she is joyfully running marathons after an 18-year hiatus. Susan also shares her tips for staying motivated and avoiding the comparison trap. She also shares some fun tidbits about how the running scene has changed since her first Boston (as a bandit)! We loved this conversation! You can find us on Instagram and and Facebook. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Aug 9, 2024

We are excited to be back after a July break filled with racing, travel, and summer training. Speaking of which, we discuss in this episode how to overcome common summer setbacks to set yourself up for a successful fall racing season. We also discuss our favorite Olympic moments and what we can all learn from so many of our amazing Olympians. You can find us on Instagram and Facebook . Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Jul 11, 2024

So many marathoners hate the 5K distance—and for good reason—5Ks hurt! What if we told you, though, that 5Ks, especially during a marathon training cycle, can make you a better marathoner? In this episode, we share why, how and when to race a 5K during a marathon training cycle. Listen if you are ready to take your running to the next level. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Jun 28, 2024

We are thrilled to welcome Dr. Jay Spector, who shares why super shoes can sometimes lead to injury, along with form tips, and ways to avoid typical podiatric pitfalls. Dr. Spector has been practicing in the greater Atlanta area since 1994. He specializes in surgery and sports medicine. Dr. Spector was the Chairman of the PRESENT Sports Medicine Virtual Conference and the Immediate Past President of American Academy of Podiatric Sport Medicine (AAPSM). He is also a Fellow of the Faculty of Podiatric Medicine, Royal College of Physicians Surgeons of Glasgow. He holds a Certificate of Added Qualification (CAQ) in Podiatric Sports Medicine, from the American Board of Podiatric Medicine. Dr. Spector is the Global Advisor of Special Olympics Fit Feet. He is a frequent national and international lecturer. Dr Spector is a Marathon Runner and does Cross Fit training. He is an RRCA/USATF Certified Running Coach and is the Director of the Atlanta Running Institute. A native of New York City, Dr. Spector earned a BA in Economics from McGill University in Montreal, Canada. His medical degree came from The New York College of Podiatric Medicine. Also in this episode, we discuss a local University of Maryland study in which masters women athletes can participate. Contact zckearns@umd.edu if interested. Reach out to us at julieandlisa@runfartherandfaster.com. Share this episode with anyone who you think would find this information helpful. Connect with us! Instagram: @runfartherandfaster Facebook: https://www.facebook.com/RunFartherFaster https://www.runfartherandfaster.com/

Jun 14, 2024

In this episode, we did a deep dive into what, when, why, and how to qualify for the Boston Marathon. Questions? Reach out to us at julieandlisa@runfartherandfaster.com. Share this episode with anyone who you think would find this information helpful. . Connect with us! Instagram: @runfartherandfaster Facebook: https://www.facebook.com/RunFartherFaster https://www.runfartherandfaster.com/

Jun 8, 2024

We are thrilled to welcome our longtime friend, Dr. Brad Serwer, an interventional cardiologist, who shares how and why all runners must pay attention to their heart health. We discuss heart issues specific to runners, including prevention, signs of heart disease, effects of statins, and so much more. More about Dr. Serwer—Before entering private practice, Dr. Serwer spent 20 years serving in the U.S. Navy and retired in 2021. Dr. Serwer is now the Chief Medical Officer for VitalSolution, which provides cardiology services to underserved regions in 22 states. In addition to being a top cardiologist, Dr. Serwer is also a dedicated runner. Since 2004, he has run 16 marathons, including Boston 4 times, NYC, Philly, Steamtown, Baltimore, and many Marine Corps Marathons. Please share this episode. It’s an important one. Thanks to Dr. Serwer for joining us! Connect with us! Instagram: @runfartherandfaster Facebook: https://www.facebook.com/RunFartherFaster https://www.runfartherandfaster.com/

May 31, 2024

After providing some key guidelines for successfully running in the heat, we welcomed registered dietitian, Amy Goldsmith, to share tips on hydrating and fueling in heat and humidity. Amy works with runners throughout the US through her practice Kindred Nutrition. Big thanks to Amy for joining ! Amy can be found on Instagram at @reelrd_amyg or on her website (kindrednutrition.com).

May 23, 2024

We loved speaking with author and sportswriter, Johanna Garton, whose most recent book, All in Stride: A Journey in Running, Courage and the Search for the American Dream,” was published on Tuesday, April 2. We met Johanna at the Boston Marathon and were thrilled to invite her to talk about her new book on our show. The book is about professional runner, Elvin Kibet, and her husband, Shadrack Kipchirchir and their journeys from a village in Kenya to collegiate athletes to world class American athletes, their love story, and their experiences as distance runners for the World Class Athlete Program (WCAP) for the U.S. Army. Fun fact—Shadrack paced Kipchoge to his sub 2 marathon in 2019. Through a series of interviews with Kibet, Kipchirchir, and their coaches, Garton weaves the story of the many obstacles, including racism, sexism, and disordered eating, that both athletes overcame to reach success their running careers, their challenging but happy childhoods in Kenya. Both decided, in spite of their challenges, that they wanted to serve in the U.S. Army because they were so grateful for the opportunities they were able to seize in the U.S. through running and wanted to serve their country. In her book, Garton also shares the story of WCAP athlete and 2020 U.S. Olympian Samantha Schultz. Schultz struggled with eating disorder recovery, which ultimately led to her retirement from competing in modern pentathlon. . Witnessing Schultz’s eating disorder struggles was a culture shock for Kibet, having never seen or heard of anyone experiencing this growing up in Kenya, and it influenced her decision to study public health and research how to better address such issues. Kibet and Kipchirchir are now parents to two-year old Mylo and recently competed in the U.S. Olympic Marathon Trials. Find Johanna at @johannagartonbooks. Connect with us: Instagram: @runfartherandfaster Facebook: https://www.facebook.com/RunFartherFaster Website: https://www.runfartherandfaster.com/

May 17, 2024

Please enjoy our live show, which we co-hosted with Cherie Turner from Women’s Running Stories, at the 2024 Boston Marathon. This year's panel was titled Making a Statement: Breaking Barriers in Women's Running, and it featured outstanding runners Alisa Harvey, Kelly Bruno, and Briana Boehmer. Alisa Harvey is an elite-level competitor on the track and road who has qualified for the Olympic Trials at the 800m, 1500m, and marathon distances. Among her long list of accomplishments over decades of racing, she has competed as a member of Team USA at several World Championships, and won gold at the 1991 Pan-Am Games in the 1500. At 58, she continues to compete as a top masters athlete, setting numerous age group records. Alisa is a 2019 National Black Distance Running Hall of Fame inductee and was featured in the documentary Breaking Three Hours. Kelly Bruno is a world-record-setting sprinter, ultra distance trail runner, and marathoner, competing as part of the professional para-athlete division of this year's Boston Marathon. She was also a contestant on season 21 of Survivor. Having undergone a below-the-knee amputation at a young age, she competes with a prosthetic. Kelly is a life-long athlete, pushing the envelope of what’s possible for para-athletes. In addition to being an endurance athlete, Kelly is physician specializing in pain management at Yale University. Briana (Bri) Boehmer, an elite runner turned long-distance triathlete, returned to running and raced her first marathon at age 42 at the 2021 California International Marathon. She finished in 2:33:20, setting a masters course record, which launched her into the professional marathon world. Bri is on a mission to prove that age is not a barrier to pursuing big goals. In addition to competing as an elite, Briana is a corporate executive and entrepreneur. She is currently the COO of Goodie Bag, which provides marketplace solutions to reduce food waste. How to Keep Up with Kelly Bruno Instagram: @kellybrunomd How to Keep Up with Briana Boehmer Instagram: @briboehmer More About Alisa Harvey https://en.wikipedia.org/wiki/Alisa_Harvey Learn more about the Breaking Three Hours documentary: http://mobile.breakingthreehours.com/ Ways to Connect with Run Farther and Faster Instagram: @runfartherandfaster Facebook: https://www.facebook.com/RunFartherFaster Twitter: @RunFartherfast Website: https://www.runfartherandfaster.com/ Ways to Connect and Engage with Women's Running Stories Instagram: @womensrunningstories Twitter: @WomenRunStories Website: womensrunningstories.com Thanks to the BAA and Cherie Turner!!

May 11, 2024

This week we talked with journalist and author, Maggie Mertens, about her new book “Better, Faster, Farther: How Running Changed Everything We Know About Women,” which will be released in June. Maggie’s book shares the progress and myths around women’s running, some of which continue today. Maggie’s book and our discussion underlines have far we’ve come and how much more work needs to be done to elevate women’s running. Maggie’s book is now available for pre-order wherever you purchase your books.

May 4, 2024

This week, we chatted with the amazing Dawn Ebbetts, who won her age group at the 2024 Boston Marathon (her first Boston!). Dawn shares how she trains and runs competitively while avoiding injury. She also shares how her daughter, Brooklyn Track Club founder and Olympic Marathon Trials qualifier, Leigh Ann Sharek, helped her train and cross the finish line in 3:46:02. We loved meeting Dawn and hope that our listeners find her as joyful and inspiring as we did. Follow Dawn at https://www.instagram.com/poipl Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening!

Apr 26, 2024

In part 2 of our recap of Boston 2024–the hot year—we share our runners’ stories and some key takeaways. We are already counting down the days until next year. Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening!

Apr 18, 2024

After a whirlwind weekend of events, a live show, meeting and reuniting with our runners, and, oh yeah, running, we sat down and recapped our Boston 2024 experience. Each year is memorable, and this year was no exception. We hope that you enjoy this conversation as much as we did recording it! We mentioned the Team Hoyt Memorial Race—here’s the link to register. https://raceroster.com/events/2024/83108/the-team-hoyt-memorial We are already counting down the days until next year. Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening!

Apr 12, 2024

After recapping Cherry Blossom, we welcomed NBC10 Boston Meterologist Tevin Wooten, who provided the most detailed weather forecast for race day! Tevin is not only covering the forecast for the Boston Marathon. He is also running the Boston Marathon for the first time and raising funds for Boston Medical Center! Please consider helping him reach his fundraising goal: givengain.com/project/chaz-glick-raising-funds-for-boston-medical-center?fbclid=PAAaa3GqxTnBtmnK5zcB0Q26Ug45GebRJ6o50VPyNAvY9w7m2snOwRMwhaPao_aem_AclTrDRR7_W8_FGMGQNtS0LbBDwXBSRBAqMYJE3UrV4YWtSd8IJkq0ETrWJgLskgkb8. Thanks Tevin for joining us and thanks to you for listening.

Apr 4, 2024

We are so thrilled to welcome six-time Boston Marathoner and Six Star Finisher, Dr. Benita Stephens, who will be running her seventh Boston Marathon in just a few weeks. This year, Dr. Stephens is honored to be running the Boston Marathon with Team Bevans, a team in which members are selected annually to honor the accomplishments and legacy of Marilyn Bevans, the first U.S. born African American woman to run a sub-3-hour marathon and medal at the Boston Marathon. In addition to being an accomplished runner, Dr. Stephens is the founder of Ciao Bella Medical Center and Spa, a gynecology center in Newnan, Georgia, that specializes in women's health care from conception to menopause. Dr. Stephens is a Board-Certified Obstetrician/Gynecologist and a member of the North American Menopause Society. In this episode we talk all things Boston and women's health, along with tips for managing a busy career with training and much more. We learned so much from this conversation and appreciate Dr. Stephens's perspective and wisdom. Dr. Stephens can be found on Instagram @drciaobella. For those who will be in Boston over marathon weekend, please join us on Sunday, April 14th for our shakeout run at 9 and our B.A.A. sponsored panel, which we are honored to co-host with Cherie Turner, at the Expo Live Stage at 2. This year, we will be interviewing professional athletes, Kelly Bruno, Bri Boehmer, and Alisa Harvey. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Mar 22, 2024

On this coaching episode, we share some common and subtle mistakes to avoid while training for and racing the Boston Marathon (or any marathon, frankly). Listen to optimize your training and ensure a successful race experience. For those who will be in Boston over marathon weekend, please join us on Sunday, April 14th for our shakeout run at 9 and our B.A.A. sponsored panel, which we are honored to co-host with Cherie Turner, at the Expo at 2. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching or a coaching call to fine tune your training? Email us at julieandlisa@runfartherandfaster.com to set up a call. Thanks for listening!

Mar 15, 2024

Last fall, Daytona State cross country runner and mom, Shannon Jones, earned her third All-American title…at age 37! In this episode, Shannon details her untraditional journey from couch to college athlete, including how becoming a mom transformed her from a sedentary smoker to the most decorated cross country runner in Daytona State history. Shannon bravely shared why she quit athletics after high school and how she crawled her way back to running nearly two decades later, resulting in countless medals and a college degree. Shannon’s story is a powerful reminder that the path to success is full of challenges, but those challenges do not define us. Huge thanks to Shannon for joining us. Shannon can be found on Instagram @shickeyjones. For those who will be in Boston over marathon weekend, please join us on Sunday, April 14th for our shakeout run at 9 and our B.A.A. sponsored panel, which we are honored to co-host with Cherie Turner, at the Expo at 2. This year, we will be interviewing professional athletes, Kelly Bruno, Bri Boehmer, and Ari Hendrix. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Mar 8, 2024

THANK YOU THANK YOU for listening and propelling us to 200 episodes! After sharing what we've learned from podcasting for the last five years, Julie provides an exciting update. We then introduced our amazing guest, Katie Hawkes, who serves as the Boston Athletic Association's Director of Brand & Experiential Marketing. Katie joined the BAA in 2018 and shares a hilarious story about Des's win that year. Katie also shares the many fun changes that will take place at the Boston Marathon this year, including a new Fan Fest, post-race party, and Expo format. Speaking of which, for those who will be in Boston over marathon weekend, please join us on Sunday, April 14th for our shakeout run at 9 and our panel, which we are honored to co-host with Cherie Turner, at the Expo at 2. This year, we will be interviewing professional athletes, Kelly Bruno, Bri Boehmer, and Ari Hendrix. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Mar 1, 2024

We are so thrilled to introduce Alexandra (Ali) Niles, a masters runner who will be toeing the line in the Professional Women's Field at the 2024 Boston Marathon. Ali, a former competitive college gymnast who is now a gymnastics coach, started running in her 20's after college. Ali quickly fell in love with running and hired coach Tom Fleming, a legendary runner who won the 1973 and 1975 NYC Marathon and placed second in the 1973 and 1974 Boston Marathon. Tom helped Ali break three hours and set a goal to qualify for the Olympic Marathon Trials. Sadly, in 2017, Tom died of a heart attack. Devastated, Ali continued chasing the OTQ and in 2018, with the encouragement of her friend, Sika Henry, Ali achieved her goal at the One City Marathon and ran the 2020 Olympic Marathon Trials. This year, Ali will be running in the Boston Marathon Professional Field for the first time (her third Boston Marathon) and couldn't be more excited to run in the field as a masters runner. We loved hearing Ali's story and look forward to seeing her crush Boston on Marathon Monday. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Feb 23, 2024

We so enjoyed talking with Lauren Proshan, the Chief of Race Operations and Production ("CROP") for the Boston Athletic Association, on all things Boston Marathon, including logistics, the expo, and a few exciting changes to race weekend. Lauren has served as the Director of Operations at the Boston Athletic Association since October 2018. She is literally the "Oz" behind the curtain on race day to ensure that the Boston Marathon runs smoothly. In addition to sharing many of the details behind the scenes at the Boston Marathon, Lauren, also a seasoned runner, shares her tips for a successful race weekend experience. Big thanks to Lauren for joining us and providing information to help runners prepare for Marathon weekend. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Feb 15, 2024

Gina Rouse, a 44 year-old mom of three in Knoxville, just ran her lifetime marathon PR at CIM 2023 in a time of 2:37:10! Gina's next race will be the 2024 Boston Marathon--her fifth--where she will be running once again in the professional field. Gina started running in middle school and became a Tennessee state high school champ. She then ran for the University of Tennessee-Chattanooga where she became a Southern Conference runner of the year. Gina's path was not without struggle. She overcame an eating disorder and multiple injuries on her path to greatness. After a ten-year hiatus after college, Gina returned to competitive running after becoming a mom and quickly set a goal to qualify for the Olympic Marathon Trials, which she achieved in 2020. When Gina is not running or parenting with her husband and coach, Matt, she is coaching and motivating others in her Knoxville community. We absolutely loved meeting Gina, who is such a force, and we have no doubt that she will crush Boston in April. Gina can be found on Instagram at @rouse.gina. We are so appreciative to Gina for joining us on the show. Can you do us a favor and leave us a review? This helps us grow! Thank you! Oh, and you can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

Feb 9, 2024

After some Olympic Marathon Trials recapping, we welcomed sports psychologist, Dr. Shira A. Oretzky, Ph.D., CMPC. Dr. Oretzky has dedicated her career to helping elite athletes develop a high-performance mindset and well-being strategies to reach their full potential. She is the co-founder of MindEdge Sport and Performance Consulting, where she specializes in working with collegiate, Olympic, and professional athletes. Dr. Oretzky currently serves as a sport psychology consultant to the University of San Diego’s (USD) Athletic Department and other collegiate and professional athletic teams throughout San Diego. Dr. Oretzky can be found at www.drshira.com. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen). Reviews help us grow! THANK YOU! We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).

Feb 1, 2024

For many runners, becoming a masters runner provides a new opportunity to qualify and run Boston. Even though so many runners become faster as a master, there are some specific tweaks runners can do as a masters runners (or runner of any age) to maximize training and minimize chances of injury. We discuss how to make tweaks now in training, recovery, and mental performance to optimize training and race performance. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen). Reviews help us grow! THANK YOU! We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).

Jan 25, 2024

Liz Camy ran her first marathon in 2007 in 4:08, and she hated it. Fast forward to 2024, she is now a 2:42 marathoner and, at age 40, will be running the 2024 Boston Marathon in the Professional Women's Field. In this episode, Liz shares her 25-year running journey--from high school and collegiate runner to masters runner-- including how she has been able to continue improving her times while balancing family and career (she is a military spouse, mom of two, and a full-time assistant principal with a doctoral degree in organizational leadership). Liz, who is coached by Esther Atkins of McKirdy Trained, also shares the highs and lows of her running trajectory, including a harrowing 2020 Olympic Marathon Trials experience and managing her training during her husband's multiple tours in Iraq and Afghanistan. This is a long episode, so listen on your long run, and we promise that you will be so inspired by Liz's running and personal story. Liz mentioned that she and her husband are passionate about supporting the Marine Reconnaissance Foundation (www.reconfoundation.org), which provides health and wellness support to active-duty and retired Marines. Liz can be found on Instagram at @lizcamy. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen). Reviews help us grow! THANK YOU FOR LISTENING!

Jan 19, 2024

After discussing a few early season important training tips to prepare for the Boston Marathon, we welcomed strength training coach, Lauren Bearnarth, owner of Sunny & Lauren's (www.sunnyandlaurens.com), who has been working with runners of all levels over the last decade with great success. If you've caught any of Julie's ACL recovery reels over the past year, then you've seen Lauren's work in action. In this episode, Lauren shares how runners can set up a simple and effective strength training program, which we share below. We also discuss some resources to work with a strength training coach or follow a program virtually. Those resources are listed below. In addition, Lauren is offering a generous discount to listeners who would like to work with Lauren virtually. She is offering all listeners a progressive five- week strength training program consisting of two 30-minute sessions per week for $80 total (normally $100). To register, email Lauren at lauren@sunnyandlaurens.com). Resources for online/virtual runner-specific strength trainers: Lauren Bearnarth (see above) (sunnyandlaurens.com) Eric Giroux (ericgirouxfitness.com) Kellie Redmond (teamfitworkout.com) Caroline Girvan (carolinegirvan.com) Lauren's simple strength training for runners workout: MOBILITY WARM-UP: 3-5 minutes Ankle mobility Hip mobility Calf stretch Quad stretch Hamstring stretch Glute stretch CORE/STABILITY: x2 sets A. Glute bridges x12-20 B. Bird dogs x6-12 A. Dead bugs x6-12 B. Side plank HOLD 15-30sec per side A. Superman x6-12 B. Plank rotations x6-12 STRENGTH: x3 sets A. Single leg deadlift x5-8/leg (adding weight optional) B. Kneeling dumbbell shoulder press x6-12 A. Single arm dumbbell rows x5-8/arm B. Single leg sit to stand from bench x5-8/leg A. Alternating lateral lunges x12 B. Rollups x6

Jan 10, 2024

Happy 2024 and thank you for sticking with us for year FIVE of our podcast! We cannot believe that we started this adventure in 2019! To kick off our new season, Julie interviews Lisa, who just returned from the Pan American Maccabi Games In Argentina, where she won two gold medals in the cycling and half marathon events. Lisa details all of her adventures in Buenos Aires, as she competed alongside runners and cyclists from around the world. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen). Reviews help us grow! THANK YOU FOR LISTENING!

Dec 21, 2023

Julie spoke with Josh Trzeciak, of ProAction Physical Therapy, who has been working with Julie throughout her ACL recovery. Josh earned his Doctor of Physical Therapy from the University of Pittsburgh and as a D1 athlete, ran cross country and track for Pitt. Josh was also a two time Maryland state champion in track and field while competing for Wootton HS under coach Kellie Redmond (past podcast guest). Josh shares how runners can prevent and treat injury and typical mistakes he sees in his practice. He and Julie also reflect on the last year and what went well…and what did not. We appreciated Josh’s expertise and candor during this conversation. We also provide a very special greeting from a very special person in our intro, so be sure to listen! Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen) before 2024. Reviews help us grow! THANK YOU FOR LISTENING!

Dec 9, 2023

Lisa shares all of the details behind her one "hill" of a performance at CIM. Lisa shares the highs and lows of CIM race experience, along with critical race execution tips for those who want to run this marathon in the future. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen) before 2024. Reviews help us grow! THANK YOU FOR LISTENING!

Dec 1, 2023

We don’t have a car to give away, like Oprah, but we do have a list, like Oprah, of our Favorite Running-Related Things for 2023. We hope that you enjoy this list as much as we enjoyed creating it. For a full list with links and discount codes to the items we mentioned, check out this link: https://linktr.ee/Runfartherandfaster For more information about our coaching, head over to www.runfartherandfaster.com.

Nov 17, 2023

Thanks to all who have been with us since 2009, our very first year! In this episode we discuss the habits of highly successful marathoners and Julie provides an update after celebrating her one year ACL anniversary.

Nov 4, 2023

WOW. It's been a WEEK. We are excited to welcome Mental Performance Consultant, Carrie Jackson, the co-author (with previous podcast guest, Cindy Kuzma), of Rebound, who shares her tips on managing stress and challenges in running and beyond. We hope that runners and non-runners find this conversational helpful. Here's a little about Carrie: Carrie has been working on the performance of teams, organizations, and individual athletes and exercisers since 2002. She is a Certified Mental Performance Consultant through the Association for Applied Sport Psychology and author of the book On Top of Your Game: Mental Skills to Maximize Your Athletic Performance and co-author of Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries as well as the co-host of the podcast The Injured Athletes Club. She has been interviewed as an expert resource for articles that have appeared in publications such as Outside Magazine, Shape Magazine, Men’s Fitness, Women’s Health, Runner’s World, Women’s Running Magazine, Bicycling Magazine, New York Times, and HuffingtonPost. She is a sought-after speaker and has spoken and consulted with many collegiate teams, cycling teams, and triathlon teams, as well as corporate organizations including CamelBak. She’s also been featured in the TrainingPeaks blog and webinar series as an expert in Mental Skills Training. Carrie has worked with athletes of all ages and at every level, from recreational athletes to elite and professional athletes competing at national and international levels. Carrie also specializes in working with athletes and exercisers with Type I Diabetes and she’s the director of the Mental Skills Training Program for Diabetes Training Camp. She received her Bachelor of Arts degree in psychology at Sonoma State University and her Master of Arts degree in sport psychology at John F. Kennedy University. Carrie has taught both undergraduate and graduate levels for psychology classes and is currently adjunct faculty for John F. Kennedy University.

Oct 19, 2023

During our last episode, Lisa recapped her Chicago Marathon weekend, including her conversation at BWI Airport with members of the US Naval Academy Marathon Club, who were heading to Chicago to run the marathon. While talking with Lisa, the midshipmen runners mentioned their coach, “Coach Nate,” and Lisa immediately saw firsthand the respect and love the runners had for their leader. After releasing the episode, one of our listeners heard us mention Nate, who he knew from the Annapolis Striders, and sent the episode to him. Coach Nate then wrote us, and we of course had to have him on the show! In this episode, Nate details his own running background (he’s run 103 marathons), how he coaches a team of college-age marathoners of all levels, and how the USNA Marathon Club has impacted the lives of countless midshipmen since he started coaching 20 years ago. After listening to this episode, you may feel inclined to support the team. If so, head over to https://navysports.evenue.net/www/ev_navy/ss/ev/DonationEntry?donationCd=CLUB&siteId=ev_navy&locale=en_US&linkID=navy&_ga=2.139379056.250883370.1658420541-787435623.1641582809&path=blueandgold to support the team’s efforts. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in October. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster)

Oct 10, 2023

Lisa shares her amazing weekend and incredible performance in Chicago! She shares how she pulled it off and some tips for those running the Abbott World Marathon Majors Age Group Championships—hint: don’t do it in Chicago. We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in September. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).

Sep 30, 2023

We interrupt our regularly scheduled program this week to discuss the big reveal—the Boston Marathon announced that only qualified runners who ran 5 minutes and 29 seconds faster than their qualifying time were accepted. We discuss the why, what, and who of this. We also share our thoughts on how to improve the current selection process. Please join us on October 22 at 10:30 for a book signing and discussion with Christine Yu, past podcast guest and author of Up to Speed. Tickets can be found here. https://www.eventbrite.com/e/book-discussion-and-signing-with-sports-journalist-and-author-christine-yu-tickets-710699189407. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in September. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).

Sep 22, 2023

We are beyond excited to release this episode with Brad Stulberg, who just wrote the (already) bestseller, Master of Change. Brad researches, writes, and coaches on mental health, well-being, and sustainable excellence. He is also the bestselling author of The Practice of Groundedness. He regularly contributes to the New York Times and his work has been featured in the Wall Street Journal and the Atlantic, among other outlets. In his coaching practice, Brad works with executives, entrepreneurs, physicians, and athletes on their mental skills and overall well-being. Brad hosts the podcast the Growth Equation with Steve Magness and is a former distance runner turned powerlifter. Please share this episode with anyone in your life who is navigating a big change! Please join us on October 22 at 10:30 for a book signing and discussion with Christin Yu, past podcast guest and author of Up to Speed. Tickets can be found here. https://www.eventbrite.com/e/book-discussion-and-signing-with-sports-journalist-and-author-christine-yu-tickets-710699189407. We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in September. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).

Sep 14, 2023

The title of this episode sums it up. After coaching for 14 years, we frequently see patterns, many of which are positive, but some are negative and, as a result, hinder runners’ ability to improve and most importantly stay healthy! We discuss five common patterns— without judgment—just observation—that we see, how to identify them, and ways to break them. Please join us on October 22 at 10:30 for a book signing and discussion with Christin Yu, past podcast guest and author of Up to Speed. Tickets can be found here. https://www.eventbrite.com/e/book-discussion-and-signing-with-sports-journalist-and-author-christine-yu-tickets-710699189407. We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in September. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).

Aug 31, 2023

Crazy story—while we were recording our episode last week and updating our listeners on Julie’s ACL recovery, we received an email from Dr. Kevin Stone, a world-renowned orthopedic surgeon and expert in sports medicine and orthopedics, who specializes in finding ways to treat injuries in addition to or as an alternative to surgery. In this episode, Dr. Stone shared why we need to be creative with our approach to injury and explore cutting edge therapies such as PRP to return to running stronger. Dr. Stone is the author of the book, Play Forever, which is all about how to stay injury-free, and is the Chairman of the Stone Research Foundation, which focuses on the achieved of accelerating healing in joints. Check out Dr. Stone’s work at www.stoneclinic.com. He also provides free online consultations. Thanks to Dr. Stone for joining us. We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in September. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).

Aug 19, 2023

After tearing her ACL by not running (go figure) and undergoing surgery in December, Julie shares an update on her recovery eight months later. We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, follow us on social media (Instagram and Facebook) and enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in August! Thanks for listening.

Aug 10, 2023

Last month, Jonathan Ladson, also known as Fogell Mcloving, ran the entire 91 miles of the DC area Beltway in just under 18 hours which beat the previous fastest known time (FKT) set by Michael Wardian. If that wasn’t enough, just in 2023, Fogell set a 2:36 marathon PR at Boston, followed by a fourth-place finish at Big Sur two weeks later, and a stellar performance at the Comrades Marathon while fundraising for World Vision. While Fogell’s talents are impressive, his joyful and transparent approach to his training are inspiring. Fogell shares how he finds joy and motivation, even at 4:00 am, and why we should all focus less on our performances and more on our experiences. We hope you enjoy this episode as much as we enjoyed talking with Fogell! Fogell can be found on Strava (he’s a great follow), Instagram, and Facebook under the name Fogell Mcloving. We have news...we finally have Run Farther & Faster apparel! Here's the link to our SquadLocker store! Thanks for listening, reviewing, and subscribing.

Jul 21, 2023

Yes-small adjustments in training can lead to big performance breakthroughs on race day! In this episode, we share the small changes that runners of all levels can make right now to gain more from training and ultimately improve race performance. Thanks to our sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, follow us on social media (Instagram and Facebook) and enter to win a pair of Goodr sunglasses—just leave us a 5-star review in July! Thanks for listening.

Jul 7, 2023

Melody Fairchild, one of America’s fastest high school runners, shares her journey from high school record-setting phenom to empowering youth coach. Melody, the director of the Boulder Mountain Warriors Youth Running Club, shares her comprehensive approach to running and life, particularly for adolescent girls. Melody is also the author of “Girls Running,” a comprehensive guide for adolescent runners. We appreciated Melody’s perspective and approach as a former youth champion turned coach, along with her guidance and wisdom on how to approach running during puberty. We absolutely loved this conversation! Find out more about Melody on her website, melodyfairchild.com. We also have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, follow us on social media (Instagram and Facebook) and enter to win a pair of Goodr sunglasses—just leave us a 5-star review in July! Thanks for listening.

Jun 30, 2023

We are diving into a topic over the next few episodes that is near and dear to us—youth athletics. To kick off this series, we welcomed back Amy Goldsmith, RD, who treats hundreds of teen athletes in her practice, Kindred Nutrition. In this episode, we discuss some of the problems in youth sports and Amy provides some concrete solutions on how adults can better support and advocate for our young athletes. Amy is the founder and owner of Kindred Nutrition (www.kindrednutrition.com) in which she specializes in sports nutrition and eating disorders and hosts the podcast, Don't Be Foodish. Amy focuses on meeting all her clients where they currently are and focusing on education, re-framing the mind, and using food as fuel for your brain and body. She believes there is a strong connection between the gut and brain and focuses on both with all clients,l. Follow Amy on Instagram @kindrednutrition_frederick and subscribe to her podcast. We also have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, follow us on social media (Instagram and Facebook) and enter to win a pair of Goodr sunglasses—just leave us a 5-star review in July! Thanks for listening.

Jun 23, 2023

We are back after a few weeks off to take a breather and enjoy some time relaxing—who are we kidding—we were overwhelmed by June madness like so many and just didn’t have time to record!! To kick off our next season, we welcomed local running legend, Harold Rosen, who just ran a 27 minute 5K at age 80! Harold, who can be found on a podium winning his age group at local races, is most known for his leadership in the running community. For the last 13 years, Harold has directed the MCRRC Experienced Marathon Program (XMP), one of the largest and most successful group training programs in the DC area. Harold shares his running and coaching journey, along with some secrets to his long-term success in running and racing. We also have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off.

Jun 2, 2023

In this coaching episode, we provide essential tips for ensuring that your summer training leads to fall gains. Topics include: setting appropriate goals, pacing for heat and humidity, fueling in the summer months, fitting in training while navigating summer travel and schedules, and ways to find joy in running. We also announce the winner of this month's drawing. For all who entered and left a podcast review, thank you! If you haven't left a review, please feel free to do so. Lastly, find us on social media on Instagram, Facebook, and Twitter under Run Farther & Faster. Thanks for listening!

May 25, 2023

Kelly Scherf, who we refer to as the shoe whisperer, is back to share the ins and outs of super shoes. Kelly is the apparel buyer for RnJ Sports and a seasoned runner and coach. Kelly has been providing fittings for runners of all levels, from elite to very beginner, for over 20 years. In this conversation, we talk super shoes, including what defines a super shoe, when to wear them, how to use them, and why we need to carefully weigh whether to wear them. Kelly can be found at RnJ Sports (301) 881-0021, where she kindly mentioned that she is available for questions and consultation. RnJ Sports (www.RnJsports.com) is located on Parklawn in Rockville. Thanks for listening and if you enjoyed the show, please leave us a five star review. Find us on social media— @runfartherandfaster—We are on Instagram, Facebook, and Twitter.

May 11, 2023

Christine Yu is an award-winning journalist who covers the intersection of sports, science, and women's health. She is a regular contributor for Runner's World, Women's Running, Self, Outside Magazine, The Washington Post, and ESPNW. Christine’s first book, UP TO SPEED: the Groundbreaking Science of Women Athletes, will be released on May 16th (pre-order is available). The book, which is FASCINATING, discusses the impact of years of male-dominated scientific studies on female athletic performance and health. Christine earned her B.A. in Art History from Columbia University and Masters of Public Policy from the Harvard Kennedy School at Harvard University. She currently lives in Brooklyn, NY with her husband and two sons and is a lifelong athlete who likes to run, practice yoga, hike, swim, and surf. We are giving away a copy of Christine’s book. Listen to find out how! Links: https://www.christinemyu.com Instagram: @cyu888 Twitter: @cyu888 Christine’s Newsletter: https://christinemyu.substack.com

May 3, 2023

We are so thrilled to welcome Rick Hoyt, and his brother, Russ, both of whom are the children of Dick Hoyt. Dick, who passed away at age 80 in 2021, and his son, Rick, are the dynamic duo known as Team Hoyt that competed together in various athletic endeavors, including 72 marathons and six Ironman triathlons. Rick and his father ran the Boston Marathon 32 times, and we always loved seeing them along the course. Talking with Rick and Russ and hearing Rick's story firsthand brought tears to our eyes. In addition to competing as a dynamic duo for over four decades, the Hoyts started the Hoyt Foundation, which provides inclusion opportunities for disabled young people. Its motto, Yes You Can, is behind everything the Hoyts have accomplished, including Rick’s graduation from Boston University, thanks to the unwavering insistence of Dick and Rick's mom, Judy, that Rick attend public school and eventually Boston University where Rick graduated in 1993. While Rick is no longer running races, Team Hoyt is going strong with teams at the Boston Marathon every year, including this year, when Dick’s grandkids/Russ’s children ran on behalf of Team Hoyt. Now, for the first time this year, the Hoyt Foundation is hosting the first annual Dick Hoyt Memorial Yes You Can Run Together on Saturday May 27th in Hopkinton at 8:30 am. It’s a five mile race to commemorate the Hoyt's first race distance together. There is also a VIRTUAL OPTION for all listeners to participate. For more information on how to register, check out https://raceroster.com/events/2023/71383/the-dick-hoyt-memorial-yes-you-can-run-together. Thanks to our editor, Erin Bryant, for her work on this episode and to all of you for listening. Please leave a review wherever you get your podcasts! Interested in coaching? Check us out on Instagram and Facebook (under Run Farther & Faster) or send an email to julieandlisa@runfartherandfaster.com. Thanks for listening.

Apr 26, 2023

After a whirlwind weekend of events, a live show, meeting and reuniting with our runners, and, oh yeah, running, we sat down and recapped our Boston 2023 experience. Each year is memorable, and this year was no exception. We hope that you enjoy this conversation as much as we did recording it! We are already counting down the days until next year. Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening!

Apr 24, 2023

What an honor to co-host a panel of pioneering women with Cherie Louise Turner of Women’s Running Stories. A huge thank you to these fabulous pioneer women for continuing to share their knowledge and stories! All three women on the panel were among the best in the world during their running careers and helped lay the foundation for women’s marathoning. They have also been instrumental in moving the sport forward through activism and coaching. The panelists: Jacqueline Hansen, winner of the Boston Marathon and first woman to break 2:40; she’s been a major advocate for women’s distance running, especially around getting distance races into the Olympics; she continues to coach. Marilyn Bevans, the first African American woman to break 3 hours and finish top three at Boston. Featured in the documentary, Breaking Three Hours, Marilyn continues to be an advocate in the sport and has been a major inspiration for women’s running. Marilyn continues to coach as well. Patti Catalans Dillon, multi-distance world record setter, three time top three finisher at Boston, first American woman to break 2:30; is a major inspiration in the running community, especially the Native community, specifically as head coach with the Wings of America Elite team. Patti shares how she started running to lose weight and eventually quit smoking. We were also thrilled to see Marilyn Bevans honored on stage immediately after the panel by the Black Unicorn Marathoners; by Team Bevans, including Alisa Harvey, Sika Henry, Ingrid Walters, and Shawanna White, who ran in Marilyn’s honor; and in honor of Mariyn getting inducted into the Springfield College Athletic Hall of Fame the previous day. A heartfelt thanks to the Boston Marathon and the Boston Athletic Association, especially Katie Hawkes, Suzanne Walmsley, and Adrienne Benton, and to all who attended and supported the show. Learn more about the Breaking Three Hours documentary: http://mobile.breakingthreehours.com/ Ways to Connect with Run Farther and Faster Instagram: @runfartherandfaster Facebook: https://www.facebook.com/RunFartherFaster Twitter: @RunFartherfast Website: https://www.runfartherandfaster.com/ Ways to Connect and Engage with Women's Running Stories Instagram: @womensrunningstories Twitter: @WomenRunStories Website: womensrunningstories.com

Apr 5, 2023

With less than two weeks until the 2023 Boston Marathon, we share our A to Z tips for a successful taper. We also welcomed Julie's husband, Darren, who spectated seven Boston Marathons with kids of all ages/stages between 2007 and 2022. Darren provides excellent tips for a successful specatating experience. Lisa also shares details about her Cherry Blossom Ten Mile Run experience. Join us on Sunday, April 16th, at the Expo at 1:00 for our Podium Pioneers Panel with Cherie Louise Turner. We will be interviewing three podium pioneers, Marilyn Bevans, Jacqueline Hansen, and Patti Catalano Dillon. Also join us for our shakeout run on Sunday, April 16th, at Brewer Fountain in the Boston Common. Thanks to all who left us reviews on Apple Podcasts! We SO appreciate your feedback! Happy Taper!

Mar 31, 2023

What an incredible honor to talk with one of our running she-roes, Alisa Harvey! Alisa, a National Black Distance Running Hall of Fame inductee who was featured in the documentary, Breaking Three, shares her journey from high school track star to professional athlete, to master athlete, which propelled her to a lifetime of accomplishments! To name a few, Alisa broke 4:30 in the mile, won gold at the Pan Am Games, qualified for the Olympic Trials five times from the 800 meters to marathon distances, won the Army Ten Miler four times, and set numerous masters world records. Alisa was ranked in the U.S. top ten in the 1500 meters 8 years in a row from 1986 to 1993, achieving number 1 in 1993. Alisa will be adding one more race to her running resume—she will be running her first Boston Marathon in 2023. Alisa shared her incredible journey with us—admittedly there’s so much more to her story than what we cover in this episode—she needs to write a book—including how she dealt with several seemingly insurmountable obstacles and kept moving forward. Now, as a masters athlete, she continues to compete at a high level and shares tips for other masters women seeking to do the same. Thanks to Alisa for joining us and thanks to all of you for listening. This is a great episode! Join us in Boston on Sunday for our shakeout run at 9 am in the Boston Common and our live show at the Expo at 1!

Mar 25, 2023

We are so excited to announce an exciting event with Cherie Louise Turner! Cherie is the host of the Women’s Running Stories (formerly Strides Forward) (@womensrunningstories) Podcast, and we are so excited to collaborate with her again this year!

Mar 18, 2023

In this episode, we welcomed for the THIRD time our dear friend and top physical therapist and running coach, Rachel Miller, owner of ProAction Physical Therapy, who gives a ton of solid advice on managing those little pains and niggles one month before race day and why taking some time off will NOT derail your performance. No one has a perfect training cycle, and Rachel shares how we can save our season (and our race) by taking some easy tangible steps. If you are in the DMV, definitely check out Rachel’s practice at www.proactionpt.com. She truly is the PT whisperer! Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com Please follow, share and review our show! Thank you!

Mar 11, 2023

Contrary to popular opinion, you can run your best race at Boston, provided that you prepare and execute with the right plan (and in decent weather conditions, of course). In this episode, we share a step by step plan on how to train and race for a PR on this storied course. Don’t forget to leave a review and/or share this episode. Thanks for listening! Have a coaching question? Email us at julieandlisa@runfartherandfaster.com or find us on Instagram/Facebook/Twitter.

Mar 2, 2023

Denver-based clinical sports psychologist, Dr. Justin Ross, helps athletes all over the world develop high skills aimed at peak performance. In this episode, Justin provides tips for scenarios that runners experience while training and racing, including overcoming pre-race and performance anxiety, negative thoughts after a workout or race, fear of failure, and anxiety after injury. Justin, who is a 2:57 marathoner, talks about his Boston Marathon experiences and how he overcomes his own challenges while racing, or, in his words, "eventing." Recently, Justin launched the first embedded Performance Psychology Training Plan in Training Peaks, which is a training program that athletes can download to build a stronger mental muscle with daily five-minute exercises. Check it out here: https://www.trainingpeaks.com/training-plans/other/tp-370381/performance-psychology-comprehensive-plan and use the code Boston23 for 10 percent off. Justin can be found on Instagram (@drjustinross) and Facebook, and at https://www.drjustinross.com/. We loved this conversation and have no doubt that Justin's guidance will help our listeners tremendously! We would love some additional reviews on Apple Podcasts. We thank all of you who have already reviewed our show. This helps other runners find us. Check us out on Facebook (Run Farther & Faster), Instagram (@runfartherandfaster) and Twitter (@Runfartherfast). Interested in taking your running to the next level? Contact us for private coaching at julieandlisa@runfartherandfaster.com.

Feb 24, 2023

We welcomed registered sports dietitian and two-time Olympic Trials Qualifier, Kelsey Beckmann Pontius, back to the podcast. In this episode Kelsey maps out a fueling blueprint for Boston that can also be used for any marathon. Nutrition is the one element of our training that we can control, so why not optimize it now?! Kelsey is the owner of Meteor Nutrition (www.meteornutrition.com) through which she provides nutrition services to runners of all levels. Kelsey grew up playing competitive soccer, and eventually ended her career as a D1 soccer player to become an elite distance runner. Her advice in this episode is golden. With less than two months to go until the Boston Marathon, now is a great time to map out a nutrition plan, and implement that plan during training runs to train your gut well before race day. Kelsey shares how and why training with fuel and racing with fuel are game changers for runners of all levels. In addition to her website, Kelsey can be found on Instagram at www.instagram.com/sportsdietitankelsey or on Facebook at @meteor nutrition. We are so thrilled to share Kelsey's knowledge and expertise with all of you. Please leave us a five star review on wherever you get your podcasts. This helps other listeners find us. Check us out on Facebook (Run Farther & Faster), Instagram (@runfartherandfaser) and Twitter (@Runfartherfast). Interested in taking your running to the next level? Contact us for private coaching at julieandlisa@runfartherandfaster.com.

Feb 10, 2023

We've been following Shawanna White's running trajectory for years on Instagram, and we were so thrilled to finally meet her in person! Shawanna was one of the nine amazing women featured in the documentary, Breaking Three Hours: Trailblazing African-American Women Marathoners, and holds the record for the most sub three-hour marathons for United States-born Black female marathoners. Shawanna is a physical education teacher in Columbia, South Carolina, and never misses the opportunity to bring joy to her students and the running community. In 2022, Shawanna was inducted into the National Black Distance Running Hall of Fame. In this episode, Shawanna shares how she navigates injury, runs faster as a master (she's 43), and the secrets to her longevity in competitive running. We so appreciate Shawanna sharing her story with us. She embodies positivity and grit, and is a bright light in the running community. Follow Shawanna on Instagram (@peachtreerunner26.2) to learn more about her training, particularly her paces--she truly runs her easy runs easy--and her races--she runs her hard runs hard! Interested in coaching with Run Farther & Faster? Contact us with julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks to all who have left reviews of our podcast. We so appreciate your support!

Feb 4, 2023

Our guest this week, the amazing April Lund, shared her incredible journey from addict to elite runner in just a few years. April, age 41, recently won the Masters women's race at the USATF Cross Country Championships and will represent the United States with Ben Bruce on 2/19 at the World Masters Athletics Short Course Cross Country Championships in Bathurst, Australia. We caught up with April before she left for Australia, and wow she is a force! In 2015, April was an alcoholic in an abusive relationship. While she had run in high school and briefly in college, she hadn’t run a step in years. With the encouragement of her husband and deep faith, April stopped drinking and used running as a tool in her recovery. She ran her first 5K in 27 minutes in 2015. Within a few years, she transitioned into an elite runner with a PRs in every distance, including a marathon PR of 2:39. April looks forward to crushing that marathon PR at Boston 2023, where she will be running in the elite field. April shares how balances training with her career as a full-time coach, along with her running and fueling philosophies. Most importantly, April shares how her gratitude for running and second chances have propelled her tremendous success. April can be found on Facebook and at Aprillundfitness.com. Thanks to April for sharing her incredible story! We have a favor to ask you--could you leave us a five star review in Apple Podcasts or wherever you listen? Help us spread the word about our podcast and thank you for listening! For information on our coaching, check out; https://linktr.ee/Runfartherandfaster Questions? Feel free to email us at julieandlisa@runfartherandfaster.com

Jan 26, 2023

After watching the documentary, Breaking Three Hours: Trailblazing African-American Women Marathoners, we were thrilled to welcome the creator, Tony Reed, who is the founder of the National Black Marathoners Association (NBMA). The NBMA is the country's oldest and largest, not-for-profit organization of Black American distance runners. The objectives are to encourage Black Americans and others to pursue a healthy life-style through long distance running and walking and serve as a vehicle for Black American distance runners across the nation to meet in mass at a single marathon. Tony shares why he wrote and directed the award-winning documentary, which is now streaming on Amazon Prime. Unbelievably, at the time of the creation of the documentary in 2022, only nine African American women had broken three hours in the marathon. The documentary shares the stories of these incredible trailblazing women: 1. Marilyn Bevans (1975 at Boston (2:55:52) 1979 Boston Marathon (2:49:56) 2. Ella Willis-Glaze 1981 Detroit Free Press Marathon (2:59:29) 1989 Detroit Free Press Marathon (2:38:22) 3. Michele Bush-Cuke 1981 Avon Marathon (2:39:07) 1991 CA International Marathon (2:37:41) 4. Michele Tiff-Hill 1980 Fiesta Bowl Marathon (2:57:14) 1983 Sri Chinmoy Marathon (2:50:19) 5. Ingrid Eugenia Walters 2014 Chicago Marathon (2:54:58) 2019 Los Angeles Marathon (2:48:03) 6. Alisa Harvey 1999 Richmond Marathon (2:49:28) 7. Samia Akbar 2006 New York City Marathon (2:34:14) 8. Sika Henry 2020 Tidewater Striders Marathon (2:57:13) 9. Shawanna White 2011 Kiawah Island Marathon (2:55:30) 2018 One City Marathon (2:45:19) In addition to discussing the documentary, Tony shares more about his own record-setting accomplishments, why representation is so important, and how the running community can better support African American marathoners to ensure more than a handful of women break three hours and beyond in the marathon. Tony can be found on instagram at www.instagram.com/tonyreedcpa. Follow him and the NBMA at www.instagram.com/blackmarathoners. Check out Breaking Three on Prime Video!

Jan 20, 2023

While there are no shortcuts in training, there are efficiencies to help you save time and train just as well. In this episode, we share ten training hacks that will allow you to fit it all in, even when you are short on time (and energy). We have a favor to ask you--could you leave us a five star review in Apple Podcasts or wherever you listen? Help us spread the word about our podcast and thank you for listening! For information on our coaching programs, check out; https://linktr.ee/Runfartherandfaster Questions? Feel free to email us at julieandlisa@runfartherandfaster.com

Jan 13, 2023

After learning about 3 x Boston Marathoner, Justine Galloway’s journey on the Today Show, we had to reach out to se if she would share her story on the podcast. We are so grateful that Justine agreed to do so! Justine, a former runner for Rutgers University and a 3:16 marathoner, was diagnosed with Runner’s Dystonia at age 31 after suddenly not being able to run without extreme difficulty. Rather than quit the sport, she figured out a way to keep moving forward…by running backwards. Since her diagnosis, Justine has run 7 half marathons and the New York City Marathon backwards. In doing so, she set two World Records. What is most inspiring about Justine is her ability to take a seemingly insurmountable obstacle and turn it into an opportunity. Justine can be found on Instagram at Rennur316. Give her a follow and help her inspire others to overcome seemingly impossible challenges. Speaking of obstacles, don’t miss our bonus interview with the amazing Noah S., Lisa’s nephew, at the end of the episode.

Jan 6, 2023

We are kicking off the Boston Marathon 2023 training cycle by busting popular marathon training myths to help you run your best Boston or spring marathon! If you are seeking coaching for the Boston Marathon, check out our group (virtual) coaching program. We also continue to offer individual coaching. Check out our website, social media, or email us at julieandlisa@runfartherandfaster.com. Thanks for listening!

Dec 23, 2022

After Julie provided a post-surgery update, we welcomed the amazing Lanae Brody, a Los Angeles-based reporter whose ACL journey was featured in People Magazine recently. Lanae shares how she tore her ACL, endured multiple surgeries, and ultimately became a marathoner and Team for Kids Champion. Lanae can be found on Instagram @lanaebrody (www.instagram.com/lanaebrody) or through her Team for Kids donation link. https://runwithtfk.org/Profile/PublicPage/94185?enableBack=True. Interested in run coaching with us? Check out our Boston Group training program and our private virtual coaching. https://linktr.ee/Runfartherandfaster HAPPY HOLIDAYS!

Dec 16, 2022

We welcomed author and former collegiate runner, Emily Pifer, to the podcast this week. Emily shares more about her new memoir, The Running Body, which is her story of addiction, image, and healing, through the lens of a long-distance runner. In her book, Emily describes how, during her time as a collegiate distance runner, she began to run more while eating less. Many around her, including her coaches, praised her for these practices. But as she became faster, and as her body began to resemble the bodies that she had seen across start-lines and on the covers of running magazines, her bones began to fracture. Emily tells her story alongside the stories of her teammates, competitors, and others as they all face trouble regarding their bodies. The Running Body was selected by Steve Almond as the winner of the 2021 Autumn House Nonfiction Prize. Emily, who is currently pursuing her PhD at Syracuse University, can be found on Instagram at @emilydpifer. We absolutely loved this meaningful conversation! Interested in signing up for coaching with us? Email us at julieandlisa@runfartherandfaster.com and/or find us on all social media platforms. Thanks for listening!

Dec 9, 2022

In this episode, Lisa interviews Julie, who shares some tough news. The audio in this episode is a little rough in a few spots, so please forgive us. Thanks for listening.

Dec 6, 2022

We were so thrilled to welcome past podcast guest, Maegan Krifchin, who defied the odds and ran NYC, Philly, and CIM within the same month, culminating with a PR of 2:29:20 at CIM. Maegan shares how she and her coach, Amy Yoder Begley, approached her recovery and training, how she dealt with disappointment during NYC, and how her injury played a role in her achievement. Maegan is a professional distance runner and ran in the elite field of the 2022 Boston Marathon and finished 17th. She runs for the Atlanta Track Club elite team and is also an occupational therapist. She was an Olympic Marathon Trials Qualifier in 2016, where she finished 7th at the trials, and again in 2020. Maegan was a high school All American in the 800 meter distance and ran for Syracuse University. Maegan can be found on Instagram @mfkrifchin. Interested in working with us? Check out our coaching at runfartherandfaster.com! Find us on Instagram and Facebook as well at @runfartherandfaster.

Nov 29, 2022

We don’t have a car to give away, like Oprah, but we do have a list, like Oprah, of our Favorite Running-Related Things for 2022 . We hope that you enjoy this list as much as we enjoyed creating it. For a full list with links to the items we mentioned, check out this link: https://drive.google.com/file/d/10oFUpJAwp3LfnxBZqiG7F4Ft0A0pJmcA/view For more information about our coaching, head over to www.runfartherandfaster.com. Thanks to our friends at RnJ Sports and Charm City Run Gaithersburg for contributing to this list.

Nov 19, 2022

What a pleasure to talk with CNN anchor and correspondent, Ana Cabrera, who ran the 2022 NYC Marathon in 2:57. Ana shares details about her training, balancing family and career with her running, and how running served as a gateway to her education and eventual career path. In addition to being a talented runner and journalist, Ana is a philanthropist. She and her CNN teammates ran on Team Beans to raise money for pediatric brain cancer through Dana-Farber (still accepting donations https://danafarber.jimmyfund.org/site/TR;jsessionid=00000000.app20020a?px=2396931&pg=personal&fr_id=1770&NONCE_TOKEN=EA03C69E6797DC630651A33197055C28). Ana can be found anchoring on CNN at 1 pm weekdays and on Twitter. Thanks to Ana for joining us! Check out information on our coaching programs at runfartherandfaster.com. Find us on Instagram and Facebook, too. Questions? Email us at julieandlisa@runfartherandfaster.com

Nov 10, 2022

After seeing a forecast consisting of heat, humidity, 40 MPH wind gusts, and potential storms, Lisa was understandably not excited about racing her fall goal marathon, Indy Monumental. In this episode, Lisa shares how she overcame her anxiety and conquered the course in less-than-ideal conditions by controlling the controllables. Congratulations to all of the runners who conquered tough marathon conditions in Indy and NYC this weekend. Registration is now open for our group Boston Marathon Training Program! We continue to offer personalized private coaching as well for runners of all levels. Check us out on our website, Runfartherandfaster.com, or on Instagram/Facebook at Run Farther & Faster. Questions? Reach out at julieandlisa@runfartherandfaster.com.

Oct 22, 2022

Angela Anderson is the Deputy Director of Business and Marketing for the Marine Corps Marathon and shares her tips for running your best MCM! Wishing all of the MCM runners a fantastic race!

Oct 21, 2022

With fall marathon season in full swing, we wanted to provide our listeners with another coaching episode. We discuss all of the ways we can set ourselves up for success while running a marathon. We tackle nutrition, race anxiety, and mental preparation. We hope that our tips will help everyone run to their fullest potential on race day! Interested in working with us? Email us at julieandlisa@runfartherandfaster.com Check us out on Facebook and Instagram (Runfartherandfaster).

Oct 13, 2022

This week, in Part IV of our Fall Marathon Race Series, we welcomed Scott Abbott, Executive Director of the Sacramento Running Association which is the machine behind the California International Marathon (CIM), one of the nation's premier running events, a known OTQ and BQ qualifier, and one of the world's largest marathons. Scott, who has over 20 years of experience working in the running industry, shares his insider tips on CIM and why this marathon is so special. He even convinced us to head out to Sacramento in 2023! We are so grateful for Scott's insight and hope this episode helps those heading out to Sacramento on December 4, 2022! Scott's Contact Information: Website CIM Facebook CIM Instagram Scott's Instagram Interested in private coaching for your next race? Contact us at julieandlisa@runfartherandfaster.com. Follow us on Instagram, Facebook, and Twitter @runfartherandfaster and check out our website (www.runfartherandfaster.com). Thanks for listening!

Oct 6, 2022

We have so enjoyed interviewing the race directors of upcoming fall marathons! This week, we are excited to welcome Philadelphia Marathon Race Director, Kathleen Titus, who shares the ins and outs of the Philadelphia Marathon Weekend! Kathleen is the owner of All Fitness Events (AFE) and Race Director of the Philadelphia Marathon Weekend. Thanks to Kathleen for joining us and for offering a discount code to our listeners! Use the code RFF2022 for $20 off registration. Please share this episode with anyone you know who is running Philly! Interested in private coaching for your next race? Contact us at julieandlisa@runfartherandfaster.com. Follow us on Instagram, Facebook, and Twitter @runfartheranfaster and check out our website (www.runfartherandfaster.com). Thanks for listening!

Oct 1, 2022

What a legend! We were SO thrilled to speak the Executive Race Director of the Bank of America Chicago Marathon, Carey Pinkowski! Pinkowski is the founder of Chicago Event Management and has been serving as Chicago's Executive Race Director since 1990. During his tenure, Pinkowski witnessed Chicago's exponential growth, expanding from 6000 registered runners in 1990 to over 45,000 runners from all 50 states and more than 130 countries today. In 2006, Pinkowski, helped launch the Abbott World Marathon Majors. Pinkowski, along with the race directors at the Boston, London, Berlin and New York City marathons (Tokyo was added later). To commemorate his 20th anniversary as Executive Race Director, the City of Chicago and Bank of America bestowed Pinkowski with an honorary street naming – “Carey Pinkowski Drive” – at the intersection of Monroe Street and Columbus Drive, the site of the race’s start line. Pinkowski shared his favorite parts of the course, how runners can maximize their Chicago race experience, and many behind-the-scenes fun facts about the race and past participants. If you are running Chicago, or plan to run the race at some point, this is a must-listen! Thanks to Carey Pinkowski for making the tremendous effort to speak with us just eight days before race day and provide invaluable information to our listeners. Best of luck to all who are running Chicago! Interested in coaching with Run Farther & Faster? Send us an email! julieandlisa@runfartherandfaster.com. Check us out on Facebook and Instagram @runfartheranddfaster and at our website, www.runfartherandfaster.com. Thanks for listening!

Sep 29, 2022

After we discuss the BIG news out of Boston, we are so excited to kick off our fall marathon series! With so many of our runners preparing for fall marathons, we decided to interview the race directors of five upcoming fall marathons! In this episode, the first of five interviews, we interviewed Rob Mullett, the Events and Operations Manager for Indy Monumental Marathon, which happens to also be Lisa's fall goal race. We ask all of the questions about the course, logistics and behind-the-scenes tips about this PR-friendly race. Rob also has an interesting backstory! Prior to joining the Indy Monumental team in August 2021, Rob was an Event Manager at the Atlanta Track Club where he oversaw race operations for running and walking events, was an integral part of the operations for the 2020 U.S. Olympic Team Trials. Rob grew up in Sussex, England, and competed for Lewes Athletics Club. Rob earned a scholarship at Butler University where he became the first sub-four-minute miler in school history before graduating with a Master’s in Effective Teaching and Leadership. Rob’s athletic career was highlighted by representing Great Britain in the 3,000-meter Steeplechase at the 2016 Olympic Games in Rio de Janeiro. He set the course record for the CNO Financial Monumental 5K in 2015. We look forward to bringing our listeners more fall marathon race director interviews throughout the month. Interested in coaching with Run Farther & Faster? Send us an email! julieandlisa@runfartherandfaster.com. Check us out on Facebook and Instagram @runfartheranddfaster and at our website, www.runfartherandfaster.com. Thanks for listening!

Sep 16, 2022

With fall marathon season in full swing, we wanted to provide our listeners with a coaching episode. We discuss all of the ways we can set ourselves up for success on race day. We tackle nutrition, mental preparation, physical preparation, and race logistics. We hope that our tips will help everyone run to their fullest potential on race day.

Sep 8, 2022

In Episode 138, Dr. Stacy Sims joined us share how to implement her recommendations in Roar when training for endurance sports. During the interview, Dr. Sims recommended that menopausal athletes stop using gels and salt tabs, among other nutrition recommendations that surprised us. As a result, we reached out to past podcast guest and top registered dietitian, Amy Goldsmith, owner of Kindred Nutrition, about Dr. Sims' recommendations. Amy has been practicing for almost 25 years and has worked with thousands of athletes, many of whom are women in their 40's, 50's and 60's. As always, Amy provided sound guidance and clarification that you won't want to miss. Amy is the founder and owner of Kindred Nutrition (www.kindrednutrition.com) in which she specializes in sports nutrition and eating disorders and hosts the podcast, Don't Be Foodish (https://podcasts.apple.com/us/podcast/dont-be-foodish/id1508612510). Amy focuses on meeting all her clients where they currently are and focusing on education, re-framing the mind, and using food as fuel for your brain and body. She believes there is a strong connection between the gut and brain and focuses on both with all clients. In addition, as a sports nutritionist and dietitian, Amy assists with getting the client to peak performance by incorporating optimal nutrition before, during training, race time, and recovery. Follow Amy on Instagram @kindrednutrition_frederick and subscribe to her podcast! Interested in working with us? Send us an email! julieandlisa@runfartherandfaster.com. Check us out on Facebook and Instagram @runfartheranddfaster. Thanks for listening!

Aug 31, 2022

We so enjoyed our conversation with Dr. Matthew Sedgley ("Sedge"), MD, who shared a lot of information on injury prevention and managing heat/humidity while racing. Dr. Sedgley is a physician specializing in sports medicine. He is fellowship trained in both family medicine and sports medicine. His special interests include musculoskeletal injuries, evaluation of non-surgical orthopedic problems, and concussions. He is a team physician for the Baltimore Orioles, a consultant for the Ravens, and serves on the medical team for the Boston Marathon, the Baltimore Marathon and the Cherry Blossom Ten Mile Run. Dr. Sedgley's special interests include working with runners, triathletes, and bicyclists. Dr. Sedgley is also trained in sports medicine ultrasound. Non-operative care for orthopedic concerns and acute sports injuries are his primary focus. A 1996 graduate of the University of Maryland, Dr. Sedgley earned his doctor of medicine from the University of Maryland School of Medicine in 2000 before completing an internship and residency in family practice at the University of Minnesota Medical Center, Riverside Campus. He also completed his fellowship at the University of Maryland. We mentioned on our intro this cool gadget that helps manage plantar fasciitis, the Vibracool (https://paincarelabs.com/products/vibracool%C2%AE-for-plantar-fasciitis). If you are interested in purchasing one, the company is offering a 20 percent discount for our listeners. Use the code RFF20 at checkout. Thanks for listening, and if you haven't yet, PLEASE LEAVE A REVIEW for our podcast! Follow us on Instagram and Facebook @runfartherandfaster.

Aug 26, 2022

We are so thrilled to welcome Dr. Stacy Sims, PhD, a leading exercise and nutrition scientist and author of Roar and Next Level. Dr. Sims coined the phrase, "Women and Not Small Men," and has been tirelessly advocating for women to be better represented in scientific studies involving athletic performance. Hef newest book, Next Level, focuses on menopausal athletes and can be purchased at any bookstore. In this episode, Stacy shares how hormonal shifts impact athletic performance and what we can do to optimize our running, even during menopause. Dr.provides guidance on nutrition and strength training to maintain muscle mass and speed. We learned SO much from her book and through our conversation. More about Stacy: Stacy is an exercise physiologist and nutrition scientist. She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance. Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. Dr. Sims has published over 70 peer-reviewed papers, several books, including Roar and Next Level and is a regularly featured speaker at professional and academic conferences, including those by USOC and USA Cycling. To learn more about Stacy's work, check out www.drstacysims.com

Aug 17, 2022

Dr. Tod Olin is a pulmonologist and director of the National Jewish Health Exercise and Performance Breathing Center in Denver, where he works with athletes of all levels, including Olympic and professional athletes. Dr. Olin is also one of the leading experts on returning to exercise after Covid. As Dr. Olin mentioned in this recent New York Times article, (https://www.nytimes.com/2022/07/03/sports/running-after-covid.html) the timeline for returning to running at full training capacity after having Covid, even mild cases, looks different for every athlete. As coaches, we are seeing this, too. As Dr. Olin mentions in the New York Times article and on our podcast, "Compared to most viral illnesses, the expectation that athletes should have is that it takes on average twice as long to get back to where you were." Accordingly, athletes need to respect the virus and not rush back into training just because there's a race on the schedule to ensure a full recovery and avoid long-term ramifications. In this episode, Dr. Olin provides guidance and encouragement to runners riding this struggle bus. In addition to heading up the Exercise and Performance Breathing Center--he is the leading expert on vocal cord dysfunction-- Dr. Olin also served as a physician during the Tokyo Olympics and shares his unique experience caring for athletes in Athlete's Village. If you or someone you know is struggling with returning to running after Covid, please listen and share this episode. Dr. Olin generously shared his email and encouraged listeners with questions to email him at exercise@njhealth.org. We are so grateful to Dr. Olin for sharing his expertise with us. If you haven't yet, please leave us a review wherever you listen to podcasts. And, of course, follow us on instagram at @runfartherandfaster and Facebook. Thanks for listening!

Aug 10, 2022

After a summer hiatus, we are back! We spoke with Runner's World contributing editor and author, Scott Douglas, a prolific writer and lifetime runner,. Scott has authored a number of running books, including two New York Times bestsellers with Meb-- Meb for Mortals and 26 Marathons. Scott also wrote The Genius of Athletes, Advanced Marathoning, and most relevantly to our conversation, Running Is My Therapy. In this episode, Scott discusses how running impacts the brain long-term and why running is an essential tool for managing depression and anxiety. Running is not a substitute for therapy...but it sure helps. Scott can be found on Twitter (@mescottdouglas) and through his website, scottdouglas.biz.

Jul 13, 2022

We are back after a few "down weeks" in our podcasting...just like in training, we needed a few weeks to rest and regroup! Thanks for joining us again for Season 9! This week, we welcomed a very special doctor--the doctor who healed past podcast guest and Boston Marathon age group winner, Heather Knight Pech (see episode 132), who was dealing with a huge plantar fasciitis tear that almost derailed her running career...until she found Dr. Bayes in St. Louis. After hearing Heather's story, which, of course, resulted in her 3:03 Boston Marathon finish at age 60, which broke Joan Benoit Samuelson's record, we had to have Dr. Bayes on the show. Dr. Bayes did not disappoint! Dr. Bayes is a sports medicine physician with the www.bluetailmedicalgroup.com in St. Louis and specializes in regenerative orthopedics such as PRP and stem cell therapy. In this episode, Dr. Bayes shares how to prevent and diagnose common injuries, and, if needed, how PRP and stem cell therapy can be a game changer for athletes struggling with musculoskeletal injuries and diseases. Before joining Bluetail Medical Group in 2011, Dr. Bayes practiced at the Sports Medicine Institute at the Orthopedic Center of St. Louis. He has extensive experience teaching regenerative medicine and diagnostic ultrasound techniques to physicians from throughout the United States and around the world. As referenced in the podcast, here is a list of doctors around the country who perform the treatments that Dr. Bayes referenced in this episode. https://www.bluetailmedicalgroup.com/contents/contact/affiliate-locations Thanks for listening, and if you haven't yet, please subscribe, share, and leave a five star review wherever you listen to podcasts.

Jun 3, 2022

On this week’s episode, we did a deep dive into the subject of pacing and how you can improve your race times and decrease the chance of injury by following these pacing guidelines.

May 26, 2022

Gene Dykes ran a 2:54 marathon at age 70, and became the fastest 70 year old in the world. Today, at age 74, Gene continues to train unconventionally while breaking records and running with joy.

May 19, 2022

We are so excited to welcome the amazing Heather Knight Pech back to the podcast. Check out Episode 72 to hear our first conversation with Heather. Heather, at age 60, won the 60 to 64 age group division at the 2022 Boston Marathon in a time of 3:03, and broke Joan Benoit Samuelson's 60 to 64 age group record. In this episode, Heather shares how she managed to overcome a nearly career-ending injury that took her out of running in 2021 and 2022 and execute a stellar race (and a course PR) at the 2022 Boston Marathon. Heather coaches through McKirdy Trained (www.mckirdytrained.com) and can be found on Instagram at https://instagram.com/_knighttraining Please leave us a five star review wherever you get your podcasts. This helps other listeners find us. Check us out on Facebook (Run Farther & Faster), Instagram (@runfartherandfaster) and Twitter (@Runfartherfast). Interested in taking your running to the next level? Contact us for private coaching at julieandlisa@runfartherandfaster.com.

May 12, 2022

At age 57 and after over three decades of breaking personal records, Lisa Veneziano continues to defy the odds as a masters runner. Most recently, at the 2022 Boston Marathon (her 17th Boston), Lisa won her age group (55 to 59) in a time of 3:03. Just six months earlier, Lisa ran 2:58 at the 2021 Boston Marathon and 2:56 at the Philadelphia Marathon, which are race times she had not seen since 2006. Also in 2021, Lisa set two American women records at the USATF Championships in the 5K and 10K distances. Recently, Lisa retired from General Motors where she served as top-level executive in supply chain management. Lisa shares in the podcast and in this essay (https://bit.ly/3jK6lyD) how her approach to running helped her achieve a successful career at General Motors. Lisa shares how she is able to run consistently strong, race frequently, and set records while avoiding injury. Lisa is a mom of two sons and resides with her husband in Fenton, Michigan. Notes: Pump and Run 5K https://www.arnoldsports.com/schedule/ Lisa can be found on Strava and LinkedIn, and, of course, on the roads at races throughout the country. Please leave us a five star review wherever you get your podcasts. This helps other listeners find us. Check us out on Facebook (Run Farther & Faster), Instagram (@runfartherandfaster) and Twitter (@Runfartherfast). Interested in taking your running to the next level? Contact us for private coaching at julieandlisa@runfartherandfaster.com.

May 3, 2022

The New York Times recently covered Markelle Taylor's story after he ran a 2:52 marathon in Boston at age 49, just one week after he was released from parole after serving an 18 year prison sentence in San Quentin State Prison in Northern California. We reached out to Markelle, who graciously agreed to come on our podcast and share his journey from hurt to healing, which led him to the transformative 1000 Mile Running Club and the nickname, Markelle the Gazelle. Markelle ran four marathons within San Quentin and broke the club record when he ran a marathon in 3:16. Just six weeks after his release from prison, Markelle ran the Boston Marathon in 3:03 in 2019. Markelle will be featured, along with several other members of the San Quentin 1000 Mile Running Club in the soon-to-be-released documentary, 26.2 to Life: San Quentin Marathon Documentary. We appreciated Markelle's willingness to share his journey with us. Please check out the links below for more information. Markelle's story in the New York Times: https://www.nytimes.com/2022/04/23/sports/boston-marathon-markelle-taylor.html 26.2 to Life: San Quentin Marathon Documentary: https://www.sanquentinmarathon.com Email Markelle about his clothing line, Run Free - markelleruns@gmail.com

Apr 22, 2022

We so enjoyed recording this episode before a live audience at the PRX Podcast Garage in Boston with Strides Forward Host, Cherie Turner! About the featured guests: Marilyn Bevans is a pioneer in US women’s marathoning. In the 1970s, she became the first nationally competitive American-born Black woman marathon runner in the US, and she is the first American-born Black woman runner to break 3 hours at the distance. Among her many accomplishments, Bevans placed 2nd at the 1977 Boston Marathon. Bevans is featured in the soon to be released documentary Breaking Three Hours: Trailblazing African-American Women Marathoners Maegan Krifchin is a professional distance runner and will be running in the elite field of the 2022 Boston Marathon. She's currently a member of the Atlanta Track Club elite team. Most recently, Krifchin placed 6th at the 2021 Chicago Marathon and top ten at both the 10km and 20km 2021 National Championships. Maegan has a long career as a runner; early racing experience includes being a high school All American in the 800 meter. This was Krifchin’s first Boston Marathon. You can keep up with Maegan on Instagram @mkrifchin Ways to follow Run Farther & Faster Online Learn more about Run Farther & Faster on their website Follow Run Farther & Faster on Instagram and Facebook Ways to follow Strides Forward Online Learn more about Strides Forward on our website Learn about how you can submit a story for consideration on the next Strides Behind the Mic episode Follow Strides Forward on Instagram and Twitter: @StridesForward

Apr 21, 2022

We are back from a memorable Boston Marathon weekend and share all of the details, including race recaps for both of us. Being back in Boston in April was truly magical. We hope you enjoy our (long) recap.

Apr 12, 2022

Boston on Patriots’ Day is back, baby, and we could not be more excited! In addition to meeting up with our runners and listeners at our Boston shake-out run on Sunday 4/17 at 9 am (Brewer Fountain in the Commons), we are so excited to run the race on this historical day again! Before we run, we must taper and fuel, and while we run, we must execute wisely. This episode provides a step-by-step plan on how to do all of it. Listen and share and join us on Sunday for our shake-out. Let’s do this!

Apr 7, 2022

When we wanted to find some guidance for advising our runners on the best way to return to running after Covid, we turned to the American College of Cardiology Return to Sport after Covid Guidelines, co-authored by our guest, Dr. Jonathan Kim, an Atlanta-base sports cardiologist. While certainly vaccinations have changed the Covid landscape, vaccinated runners continue to struggle with returning to running after symptomatic Covid. Dr. Kim's clear and encouraging advice will provide guidance to anyone who is eager or struggling to return to running after Covid (or any kind of virus). Dr. Kim can be found on Twitter @jonathankimmd. Dr. Kim is an Associate Professor of Medicine and Chief of Sports Cardiology in the Division of Cardiology and Orthopedics at Emory University and additionally holds an adjunct Professorship in the School of Applied Physiology at the Georgia Institute of Technology. He received his Bachelor of Science at Emory and was a Fulbright Scholar before attending Vanderbilt Medical School. He completed his residency in Internal Medicine/Pediatrics at Massachusetts General Hospital and cardiology fellowship at Emory (Dr. Kim was chief fellow at Emory 2013-14). In addition to his clinical role, Dr. Kim conducts NIH-funded sports cardiology research at Emory. He is the Team Cardiologist for the Falcons, Braves, Hawks, Dream, Sports Medicine at Emory and Georgia Tech, and is a member of the NBA Cardiac Advisory Committee, NFL Cardiovascular Task Force, and the American College of Cardiology’s Sports and Exercise Council. He is also a consultant for Major League Baseball. He is the Co-Medical Director for the AJC Peachtree Road Race in Atlanta, GA. Join us for our SHAKE-OUT run on Sunday, April 17th at the Boston Common (Brewer Fountain) at 9 am! We will have swag and pre-race tips! Also, our live podcast event on Saturday in Boston is SOLD OUT, but there is a wait list. To register, head over to https://www.eventbrite.com/e/celebrating-50-years-of-women-running-boston-officially-tickets-302998174697?fbclid=IwAR118cC22voSDmjEHDAGTpUpqqDPpzNgDJjJDaugcgBPhpVzAW8qrv03pcs

Apr 1, 2022

We were honored to speak with Boston Marathon pioneer, Valerie (Val) Rogosheske, who is one of the original eight women finishers from the first official women’s field in 1972. Val, a Minnesota native, placed in the top ten at the Boston Marathon three times, taking sixth in 1972 (4:29:32), ninth in 1973 (3:51:12), and eighth in 1974 (3:09:38). The BAA is honoring Val this year for her role as a pioneer in women's running, and to celebrate, Val, exactly fifty years later, will be running the marathon with her two daughters. Val shared with us how she ended up at the start line of the Boston Marathon in 1972 and what prompted her to decide to return to the start line this year. Val also talks about her special bond with the other women who also had the courage to run the race fifty years ago and why she is NOT in the iconic photo that was taken just before the start of the 1972 race. Val is a wonderful storyteller, and we so enjoyed hearing about how she felt being one of only eight women on the course. In addition to running, Val will be participating in events throughout the weekend to honor the 50th anniversary of women officially participating in the Boston Marathon. Speaking of which, tickets are now available for OUR live podcast event on Saturday, April 16th to celebrate women's running! We will be interviewing another women's running pioneer, Marilyn Bevans, along with elite runner, Maegan Krifchin. https://www.eventbrite.com/e/celebrating-50-years-of-women-running-boston-officially-tickets-302998174697?fbclid=IwAR118cC22voSDmjEHDAGTpUpqqDPpzNgDJjJDaugcgBPhpVzAW8qrv03pcs We hope that listeners enjoy hearing Val's story as much as we did!

Mar 26, 2022

We welcomed Boston Race Director, Dave McGillivray, back to the podcast for a FOURTH time to update us on this year's Boston Marathon, which will be the first April Boston Marathon since 2019. In addition to celebrating the 50th anniversary of women officially running Boston, Dave will be partaking in another 50th anniversary this year--his own running of the Boston Marathon. Like every year, after the race concludes, Dave will run from Hopkinton to Boston surrounded by friends and family for the 50th time. Dave is an accomplished athlete, philanthropist, author, motivational speaker, the founder of DMSE Sports, and a father of five. As always, Dave provides a wealth of information, along with a very fascinating story involving a Massachusetts prison (listen until the end). We also announced our shake-out run MEET UP!! Please join us on Sunday, April 17th, at 9 am at the Brewer Fountain at the Boston Common for a 20 minute shake-out run and gathering! We absolutely love connecting with our runners and listeners and can't wait to see everyone! Special thanks to our editor, Erin Bryant.

Mar 19, 2022

In this episode, we welcomed for the second time our dear friend and top physical therapist and running coach, Rachel Miller, owner of ProAction Physical Therapy, who gives a ton of solid advice on managing those little pains and niggles one month before race day. No one has a perfect training cycle, and Rachel shares how we can save our season (and our race) by taking some easy tangible steps. If you are in the DMV, definitely check out Rachel’s practice at www.proactionpt.com. She truly is the PT whisperer!

Mar 10, 2022

With six weeks to go, we decided to record a coaching episode during which we share all of the things we can do right now to maximize our race experience, including key workouts, setting goals (other than PRs), and managing injury and setbacks. Please leave us a five star review on wherever you get your podcasts. This helps other listeners find us. Check us out on Facebook (Run Farther & Faster), Instagram (@runfartherandfaser) and Twitter (@Runfartherfast). Interested in taking your running to the next level? Contact us for private coaching at julieandlisa@runfartherandfaster.com.

Mar 4, 2022

After speaking with Skid Row Running Club member, Angel Salgado on Episode 118, we were thrilled to welcome Skid Row Running Club founder, Judge Craig Mitchell. Judge Mitchell started the Skid Row Running Club in 2012 after a man he had previously sentenced to prison, Roderick Brown, contacted him after his release to introduce him to the Midnight Mission in Los Angeles. As soon as Judge Mitchell, a marathoner, saw the Midnight Mission, he knew that the best way to reach those recovering from addiction at the Midnight Mission was through running and formed the Skid Row Running Club, which was featured in the 2017 documentary and received worldwide attention. Check out the documentary on Amazon Prime (https://skidrowmarathon.com/) or Apple TV. Judge Mitchell shares the impact of running on addiction recovery, and how running can break communication barriers and form unexpected bonds among the diverse members of the Skid Row Running Club. This is a riveting and important conversation. Please consider making a donation of any amount to http://www.skidrowrunningclub.com/donate to help change lives. Please leave us a five star review on wherever you get your podcasts. This helps other listeners find us. Check us out on Facebook (Run Farther & Faster), Instagram (@runfartherandfaser) and Twitter (@Runfartherfast). Interested in taking your running to the next level? Contact us for private coaching at julieandlisa@runfartherandfaster.com.

Feb 25, 2022

After sharing some Boston training tips, we welcomed Mark Buciak to the podcast! Mark is seriously THE GOAT of consecutive Boston Marathons. In fact, Mark has run 42 consecutive Boston Marathons (he's only 61), with a PR of 2:30. Mark is the vice president of the Boston Marathon Quarter Century Club, an exclusive club for those who have completed at least 25 consecutive Boston Marathons. Mark has an additional streak, which is quite unique-he holds the Boston Marathon record for running fifteen consecutive Boston Marathons with a cow heart valve. After his open heart surgery in 2006, Mark competed in the Boston Marathon 11 weeks later. Mark is also a coach and offers lots of wisdom and advice on training and running the Boston Marathon. Mark is the proud coach and founder of the Erika’s Lighthouse Chicago Marathon Charity Team, which raises money to fund Erika's Lighthouse (https://www.erikaslighthouse.org/get-involved/ways-to-give/donate-now/), a nonprofit that is dedicated to addressing elementary, middle school, and high school mental health. Mark asked us to mention that he has charity spots for several marathons, including Chicago, for those interested in running in support of Erika's lighthouse. Please leave us a five star review on wherever you get your podcasts. This helps other listeners find us. Check us out on Facebook (Run Farther & Faster), Instagram (@runfartherandfaser) and Twitter (@Runfartherfast). Interested in taking your running to the next level? Contact us for private coaching at julieandlisa@runfartherandfaster.com.

Feb 17, 2022

What a treat to speak with registered sports dietitian and two-time Olympic Trials Qualifier, Kelsey Beckmann Pontius, RD! Kelsey is the owner of Meteor Nutrition (www.meteornutrition.com) through which she provides nutrition services to runners of all levels. Kelsey grew up playing competitive soccer, and eventually ended her career as a D1 soccer player to become an elite distance runner. Kelsey shares how we can use fueling to improve our running and recover from injury. Her advice in this episode, particularly with respect to fueling for running AND injury, is invaluable to runners of all levels! With two months to go until the Boston Marathon, now is a great time to experiment with some fueling sources, figure out a nutrition plan, and implement that plan during training runs to train your gut well before race day. Kelsey shares how and why training with fuel and racing with fuel are game changers for runners of all levels. In addition to her website, Kelsey can be found on Instagram at www.instagram.com/sportsdietitankelsey or on Facebook at @meteor nutrition. We are so thrilled to share Kelsey's knowledge and expertise with all of you. Please leave us a five star review on wherever you get your podcasts. This helps other listeners find us. Check us out on Facebook (Run Farther & Faster), Instagram (@runfartherandfaser) and Twitter (@Runfartherfast). Interested in taking your running to the next level? Contact us for private coaching at julieandlisa@runfartherandfaster.com.

Feb 10, 2022

The moving documentary, Skid Row Marathon (https://skidrowmarathon.com/), features the true story about Los Angeles Judge Craig Mitchell's Skid Row Running Club in Los Angeles, Judge Mitchell meets runners for early morning training runs that start from the Midnight Mission, a shelter that provides services to build a bridge between homelessness and self-sufficiency. Through Judge Mitchell's efforts, members of the Skid Row Running Club, many of whom served years in prison and/or struggling with addiction, benefit from the transformative power of running. Judge Mitchell helps the runners train and raises funds for the runners to run marathons all over the world. We had the pleasure of talking with one very successful member of the Skid Row Running Club, Miguel Angel Salgado ("Angel"). In just a few short years, Angel, after serving over a decade in prison, transitioned from a parolee battling addiction to a marathoner and ultrarunner. In this episode, Angel shares how running and Judge Mitchell have impacted his life and his next goal--to qualify for the Boston Marathon--which we have no doubt Angel will do. If you enjoyed this episode, consider making a donation of any amount to the Skid Row Running Club (www.skidrowmarathon.com). Looking for coaching? Reach out at julieandlisa@runfartherandfaster.com! We will not be featuring ads for this season. Nonetheless, we will feature in our notes a small business we value and a discount. For this month, we encourage you to check out WhitePawsRunMitts. Use the code RFF10 for 10 percent off any order. Thanks for listening, subscribing, and supporting. Check us out on Instagram @runfartherandfaster and Facebook www.facebook.com/runfartherfaster!

Feb 4, 2022

We so enjoyed talking with Karen Dunn, who qualified for the Olympic Trials at 43 years old, just five years after running her very first marathon in 2017. We loved hearing Karen's story, including running as an elite in Boston 2018--and who she sat on the bus with on the way to Hopkinton--reaching her ultimate goal, a 2:43 marathon at Chicago, and running the Olympic Marathon Trials in Atlanta in 2020, how the book, Elite Minds by Stan Beecham, changed her entire approach to her running, and why she believes, as a coach and athlete, that above all else, we must believe in ourselves when pursuing our goals. Karen is an RRCA Certified Coach and the owner of Strengthen Your Stride. She can be found on Instagram at www.instagram.com/strengthenyourstride or at www.strengthenyourstride.com. We can be found at runfartherandfaster.com. Reach out for coaching at julieandlisa@runfartherandfaster.com! We will not be featuring ads for this season. Nonetheless, we will feature in our notes a small business we value and a discount. For this month, we encourage you to check out WhitePawsRunMitts. Use the code RFF10 for 10 percent off any order. For anyone seeking a Boston Marathon Training Program with coaching support, check out our RFF--->BOS virtual group training program. Thanks for listening, subscribing, and supporting. Check us out on Instagram @runfartherandfaster and Facebook www.facebook.com/runfartherfaster!

Jan 28, 2022

Recently, the Boston Athletic Association announced a robust and very impressive professional women's field for 2022. The list of women running the Boston Marathon this April includes many familiar names--- Molly Seidel, Des Linden, Edna Kiplagat, Nell Rojas, Sara Hall, Kellyn Taylor, and Stephanie Bruce---and several super impressive masters women. One of those masters women is Briana Boehmer, who ran a 2:33 recently at the California International Marathon (CIM) at age 43. While Briana has been running for over 25 years, she hit her fastest times this year...in her 40's. Briana accomplished this while working full-time as the Chief Operating Officer of Run the Edge (Adam Goucher's company) and coaching runners and triathletes. Briana shares how she achieved her recent personal record, how she changed her approached to running and training, and why, regardless of our training, we must believe in ourselves to achieve our goals. Follow Briana on Instagram at www.instagram.com/briboehmer and at Runtheedge.com. Reach out to us for coaching at julieandlisa@runfartherandfaster.com. We will not be featuring ads for this season. Nonetheless, we will feature in our notes a small business we value and a discount. For this month, we encourage you to check out WhitePawsRunMitts. Use the code RFF10 for 10 percent off any order. For anyone seeking a Boston Marathon Training Program with coaching support, check out our RFF--->BOS virtual group training program. Thanks for listening, subscribing, and supporting. Check us out on Instagram @runfartherandfaster and Facebook www.facebook.com/runfartherfaster!

Jan 20, 2022

After discussing the impact of Keira D’Amato and Sara Hall’s record breaking performances at the Houston Marathon, we welcomed one of the top Boston Marathon and triathlon coaches, Tony Rich, to provide tips on the training and execution of the Boston Marathon. Tony is a USAT Level II Certified Coach, Certified IRONMAN Coach, a USA Cycling Level 3 Certified Coach, a USMS Certified Master Swim coach. Additionally he’s completed over 100 long course endurance events over 16 years including numerous open water swims, 70.3 races, over 70 Marathons (PR 3:14:46) of which, 17 are consecutive Boston Marathon Finishes. Born, raised and residing in Boston, Tony specializes in the Boston Marathon course and is a Boston Marathon Qualifier. Tony served as coach of the Boston University collegiate triathlon team. He has also formerly coached the all women’s Team Envision multisport team. Tony is the host of The Endurance Experience Podcast, and together with guests they discuss the science of self-propelled motion and also explore some of the most important topics within the intersection of endurance sports training, health, fitness, society and life current events. Athletics has been a part of Tony’s life from a very young age. As a high school athlete he was a 3 sport stand-out in football, basketball and track-and-field. In track-and-field, Tony raced everything from the 100 to 400 meters, and competed in the long jump and triple jump field events. Tony started participating in endurance sports in 2003, and immediately took to the lifestyle completing over 100 long course events. He holds the Guinness Word Record for the fastest Ironman triathlon indoors. For recreation Tony still participates in endurance events including Master swimming events. He has competed in a diverse array of events including the 200 butterfly, the 400 IM as well as the 1650 freestyle. With an extensive career background as an analyst, data scientist and a certified Scrum Master (a coined term for a person who leads software development teams), Tony has a passion for science and draws inspiration from the scientific method and empiricism in his training and coaching process. Tony formally launched EventHorizon, Endurance Sport, LLC in 2011. He considers himself to be consistently evolving with new and improving methods. Tony calls upon his extended performance team for assistance which is a collective of elite coaches, PhDs, exercise physiologists, dietitians, sports nutritionists, and physicians. His style is to build effective coach and client relationships in a non-aggressive and motivational way. We will not be featuring ads for this season. Nonetheless, we will feature in our notes a small business we value and a discount. For this month, we encourage you to check out WhitePawsRunMitts. Use the code RFF10 for 10 percent off any order. For anyone seeking a Boston Marathon Training Program with coaching support, check out our RFF--->BOS virtual group training program. We continue to also offer private virtual coaching. Check out linktr.ee/Runfartherandfaster for information on all of our coaching options. Have a question? Email us at julieandlisa@runfartherandfaster.com. Thanks for listening, subscribing, and supporting. Check us out on Instagram @runfartherandfaster and Facebook www.facebook.com/runfartherfaster!

Jan 14, 2022

We are back for another season! Happy 2022! This season, we will be focusing on the Boston Marathon in April--Our first April Boston Marathon since 2019, which was our first season! In this episode, we talk about our rocky start to training and offer tips for those who are also navigating an unpredictable start to a new training cycle. We also share our latest escapades and a few funny stories. We will not be featuring ads for this season. Nonetheless, we will feature in our notes a small business we value and a discount. For this month, we encourage you to check out WhitePawsRunMitts. Use the code RFF10 for 10 percent off any order. For anyone seeking a Boston Marathon Training Program with coaching support, check out our RFF--->BOS virtual group training program. We continue to also offer private virtual coaching. Check out linktr.ee/Runfartherandfaster for information on all of our coaching options. Have a question? Email us at julieandlisa@runfartherandfaster.com. Thanks for listening, subscribing, and supporting. Check us out on Instagram @runfartherandfaster and Facebook www.facebook.com/runfartherfaster!

Dec 17, 2021

After recapping 2021, We share how we can all set ourselves up for successful running and racing in 2022 by drowning out all of the noise and focusing on FUNDAMENTALS. Topics include fueling, pacing practice, the how, why, and when of speed work, and why fancy new products and services are often rooted in fancy marketing. Warning--we don't hold back. We decided NOT to do sponsors for our final episode, so enjoy a commercial free episode!

Dec 10, 2021

After recapping the last few weeks and announcing the winner of our Favorite Things giveaway, we had the pleasure of welcoming dedicated race director and Rehoboth Running Company owner, Mary Beth Hutton, who managed to pull off a nearly flawless 2021 Rehoboth Seashore Marathon and Half Marathon. Mary Beth shares how and why she created this very special race, which, for good reason, has become one of the most popular fall marathons on the East Coast. We recently opened registration for our Boston Marathon Group Training Program, RFF--->BOS for those running Boston 2022. To register, head over to: http://www.runfartherandfaster.com/rff-bos-virtual-group-training-schedule/ Thanks to our newest sponsor, RunMitts! Use the code RFFR10 for 10 percent off any order. Thank you to our additional sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt. If you enjoy our tips, consider checking out our coaching services. We provide individualized coaching for runners of all levels and have been doing so successfully for over 11 years. Leave us a five star review! Thanks for listening!

Nov 19, 2021

Meet the incredible Joe Drake. Like Shalane, Joe, at age 60, crossed the NYC Marathon finish line after completing his fifth World Marathon Major (plus a virtual Tokyo) in seven weeks. Joe decided to pursue this goal because (not in spite of) of his Parkinson’s Disease. Joe shares how his diagnosis in 2018 transformed him from an “everyday runner” to a marathoner and a Boston Qualifier. After all of the World Marathon Majors (minus Tokyo which was virtual) were scheduled for the fall of 2021 (thanks, Covid), Joe decided to tackle the challenge of running all six races in seven weeks. Joe not only managed to enter, travel, and run all six marathons, but he also raised over $35,000 for Team Fox, which is dedicated to finding a cure for Parkinson’s disease. In this episode, Joe shares the logistics, training and racing strategy behind his unbelievable accomplishment and reminds us all that our running is so much more about the journey and not race times. If you would like to donate to Joe's Team Fox fundraising efforts, check out his fundraising pages (one for each race for which he received a charity bib): fundrai se.michaeljfox.org/boston-marathon-2021/joesgottarun fundraise.michaeljfox.org/londonmarathon2021/joesgottarun fundraise.michaeljfox.org/tcs-nyc-marathon-2021/joesgottarun Joe also details his training and racing of all six WMM here: https://joesgottarun.medium.com/ We recently opened registration for our Boston Marathon Group Training Program, RFF--->BOS for those running Boston 2022. To register, head over to: http://www.runfartherandfaster.com/rff-bos-virtual-group-training-schedule/ Thanks to our newest sponsor, RunMitts! Use the code RFFR10 for 10 percent off any order. Thank you to our additional sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt. If you enjoy our tips, consider checking out our coaching services. We provide individualized coaching for runners of all levels and have been doing so successfully for over 11 years. Leave us a five star review! Thanks for listening!

Nov 12, 2021

We don’t have a car to give away, like Oprah, but we do have a list, like Oprah, of our Favorite Running-Related Things for 2021 and a special prize to give away! Listen before 12/1 and enter to win. We hope that you enjoy this list as much as we enjoyed creating it. For a full list with links to the items we mentioned, check out this l ist (https://drive.google.com/file/d/1VEPUct2ONQpl5jQt1pKAOAO7gJ_XRSHJ/view). For more information about our coaching, head over to www.runfartherandfaster.com. Thanks for listening! Julie and Lisa

Nov 5, 2021

Kellie Redmond, cross country coach, owner of T.E.A.M. FIT, the Run Farther & Faster strength training coach, accomplished runner, and the picture of health shared her harrowing health journey over the last few months. Kellie’s generously shared her health odyssey with us, which will undoubtedly help others who may or have already experienced similar symptoms. We are beyond grateful that Kellie is with us today to share her story, and we appreciate her willingness to sit down with us, which was not easy to do.

Oct 29, 2021

WOW Dr. Bill Johncock is just incredible! Bill is a podiatrist in Hickory, North Carolina, and a father of three, including Logan, who is 23 and was born with Angelman Syndrome. Bill, who is 57 and a six-time Boston Marathoner, shares how he ran his first Boston Marathon at age 19 with his then 55 year-old father and then went on to run over 100 marathons. When Bill learned that his son, Logan, would not be able to reach the same milestones as his other kids, Bill decided to create new milestones for Logan and began racing with Logan by pushing him in a customized racing wheelchair. After meeting Dick and Rick Hoyt at the race expo at the 2005 Boston Marathon, Bill was inspired to qualify for Boston with Logan as a duo team. Bill shares his 16-year journey toward qualifying for Boston with Logan (yes even duo teams like Bill and Logan need to meet the Boston qualifying standards) and then experiencing the long awaited joy of finally reaching the start line as one of only thirteen duo team participants at the 2021 Boston Marathon. Listen with some tissues nearby. Notes: Bill shares how Ainsley's Angels (Ainsleysangels.org), which ensures inclusion in endurance events, helped him and Logan get to the start line. Bill and Logan's instagram: https://www.instagram.com/dynamicdu_o/ More about Bill: https://www.charlotteobserver.com/sports/other-sports/article254828477.html Thanks to our sponsor, RunMitts--use the code RFFR10 for 10 percent off any order--and Soupergirl--use the code RUN20 for 20 percent off. If you enjoy our tips, check out our coaching services. We provide individualized coaching for runners of all levels and have been doing so successfully for over 11 years. Head over to https://www.runfartherandfaster.com/programs/virtual-coaching/ to check out our services or send us an email at julieandlisa@runfartherandfaster.com. Don't forget to follow us on Instagram (www.instagram.com/runfartherandfaster) and Facebook (www.facebook.com/runfartherfaster). Check us out on Twitter at @Runfartherfast. Leave us a five star review on Apple Podcasts. Thanks for listening!

Oct 21, 2021

After sharing our post-Boston Marathon recovery experiences, we talked about whether and and when it's appropriate to run another marathon in the same training cycle. After reviewing the factors one should consider when making the decision to run a second marathon in the same cycle, Lisa talks with one of our clients, Caetlin, who successfully ran (and PR'd) a second marathon after running a disappointing first marathon. We have been coaching Caetlin since 2017, when she came to us with the ultimate goal of getting her 3:50 marathon PR down enough to qualify for Boston. We worked with Caetlin to chip away at that time, also setting a half marathon PR along the way. When her initial attempt at a BQ at the 2018 Marine Corps Marathon fell short due to a virus, we helped Caetlin regroup and target a second marathon six weeks later, the 2018 Rehoboth Marathon, where she set a huge PR and qualified for the 2020 Boston Marathon with a 3:33 finish time. She returned to Rehoboth in December 2019, just before the pandemic, for a repeat performance and a new PR of 3:26. The pandemic meant Caetlin's first Boston Marathon was virtual, but she earned an entry to the October 2021 Boston and was able to toe the start line in Hopkinton with us last week. Be sure to listen to this week's podcast episode, as we welcome Caetlin as our guest and hear about her back-to-back marathons in an attempt to earn her BQ, as well as how she came to embrace and appreciate the "Plan B" approach to Boston following a back injury just three weeks before race day. Congrats, Caetlin! Thanks to our newest sponsor, RunMitts! Use the code RFFR10 for 10 percent off any order. Thank you to our additional sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt. If you enjoy our tips, consider checking out our coaching services. We provide individualized coaching for runners of all levels and have been doing so successfully for over 11 years. Head over to https://www.runfartherandfaster.com/programs/virtual-coaching/ to check out our services or send us an email at julieandlisa@runfartherandfaster.com. Don't forget to follow us on Instagram (www.instagram.com/runfartherandfaster) and Facebook (www.facebook.com/runfartherfaster). Check us out on Twitter at @Runfartherfast. Leave us a five star review! Thanks for listening!

Oct 13, 2021

We ran, we conquered, we sore. We enjoyed recapping the rest of our Boston 2021 weekend, including our race experiences—Lisa finishing in 3:24 and Julie finishing in 3:46. We are so grateful to be back. Thanks for our newest sponsor, RunMitts (www.runmitts.com). Use the code RFFR10 for 10 percent off any order. Thank you to our additional sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt. If you enjoy our tips, consider checking out our coaching services. We provide individualized coaching for runners of all levels and have been doing so successfully for over 11 years. Head over to https://www.runfartherandfaster.com/programs/virtual-coaching/ to check out our services or send us an email at julieandlisa@runfartherandfaster.com. Don't forget to follow us on Instagram (www.instagram.com/runfartherandfaster) and Facebook (www.facebook.com/runfartherfaster). Check us out on Twitter at @Runfartherfast. Leave us a five star review! Thanks for listening!

Oct 9, 2021

We are in Boston and wanted to share some Saturday highlights, including logistics and advice as we head into race day.

Oct 5, 2021

With five World Marathon Majors and countless other races this fall, we thought that we could all use some tips on strengthening and using our mental muscle on race day. We decided to release this episode earlier in the week so that all who are running Boston and Chicago this weekend will have time to listen and benefit from this episode. We were delighted to welcome Dr. Grayson Kimball, a mental performance coach and founder of GTKSports through which he provides mental coaching services. Dr. Kimball is also the author of the book Grateful Running: Mental Training for the Long Distance Runner. In addition to conducting private consultations, sport parenting workshops, and mental skills training seminars for a variety of Olympic, professional, collegiate, high school, and youth sport athletes and teams, Dr. Kimball is an avid runner, who has run the Boston Marathon a number of times. Dr. Kimball is also the Head Coach for the Team Brookline Boston Marathon Charity Team and consults for numerous endurance training groups in Boston. Dr. Kimball provides solid advice on preparing our mental game for race day. We learned so much from this conversation! Contact Dr. Kimball: https://www.gtksports.com/about Order Dr. Kimball's book: https://www.amazon.com/Grateful-Running-Mental-Training-Distance/dp/1716057612/ref=sr_1_1?dchild=1&keywords=grateful+running&qid=1608673811&sr=8-1 Join us for our pre-race meet up at Boston Common in front of Brewer Fountain on Sunday, 10/10, at 9 am! Thanks for our newest sponsor, RunMitts (www.runmitts.com). Use the code RFFR10 for 10 percent off any order. Thank you to our additional sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt. If you enjoy our tips, consider checking out our coaching services. We provide individualized coaching for runners of all levels and have been doing so successfully for over 11 years. Head over to https://www.runfartherandfaster.com/programs/virtual-coaching/ to check out our services or send us an email at julieandlisa@runfartherandfaster.com. Don't forget to follow us on Instagram (www.instagram.com/runfartherandfaster) and Facebook (www.facebook.com/runfartherfaster). Check us out on Twitter at @Runfartherfast. Leave us a five star review! Thanks for listening!

Oct 1, 2021

In this episode, we share tips for a successful race taper and race execution at the 2021 Boston Marathon. If you are running Boston, you don’t want to miss these key tips! Join us for our pre-race meet up at Boston Common in front of Brewer Fountain on Sunday, 10/10, at 9 am! Thanks for our newest sponsor, RunMitts (www.runmitts.com). Use the code RFFR10 for 10 percent off any order. If you enjoy our tips, consider checking out our coaching services. We provide individualized coaching for runners of all levels and have been doing so successfully for over 11 years. Head over to https://www.runfartherandfaster.com/programs/virtual-coaching/ to check out our services or send us an email at julieandlisa@runfartherandfaster.com. Don't forget to follow us on Instagram (www.instagram.com/runfartherandfaster and Facebook (www.facebook.com/runfartherfaster). Check us out on Twitter at @Runfartherfast. Thanks for listening!

Sep 24, 2021

The Boston Marathon is just over two weeks away…along with Chicago and countless other races. On this week’s episode, we talk about tapering for a big goal marathon…after having not run any marathons for 18 months (!!). We are truly all In this together, and if you are extra anxious about revisiting the start line after a long hiatus, you are not alone. We hope that this coaching episode helps you prepare mentally and physically for race day. Sit back and enjoy our tips while celebrating all of your hard work!

Sep 10, 2021

At 20 years old, Matt Rodjom, while attending college and running on his college XC team, began gradually losing his central vision. Eventually, doctors diagnosed Matt with Leber's hereditary optic neuropathy, which only allows Matt to see peripherally. Over the next several months Matt lost his central vision, but he did not lose his determination to keep running, which led him to becoming a sub-three hour marathoner at the California International Marathon (during which Scott Jurek served as a guide) and a top finisher among blind runners at the Boston Marathon in a time of 3:06. Matt, who is the father of three and a program specialist at the Department of Homeland Security, relies on his peripheral vision to run solo during his training runs. Matt's journey of acceptance and determination serves as a reminder that obstacles are meant to be overcome! Interested in becoming a guide for a blind runner? Check out United in Stride (www.unitedinstride.com) and Achilles International (www.achillesinternational.org). Lastly, check out our personalized coaching! Head over to our website (www.runfartherandfaster.com). Follow us on social media @runfartherandfaster (Instagram, Facebook, and Twitter). Thank you to our sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt.

Sep 3, 2021

Thank you for helping us reach 100! In honor of this milestone, we interviewed each other. Hear about our favorite guests, pet peeves, joys, and what we’ve learned from podcasting and coaching. Here's to the next 100. Lastly, check out our personalized coaching! Head over to our website (www.runfartherandfaster.com). Follow us on social media @runfartherandfaster (Instagram, Facebook, and Twitter). Thank you to our sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt.

Aug 20, 2021

On April 15, 2013, Heather Abbott’s life changed forever while spectating the Boston Marathon. After three surgeries in four days, Heather made the decision to allow doctors to amputate her left leg below the knee. With the support of her family, friends, medical professionals, and fellow amputees, Heather now lives a full and active life. While getting fitted for multiple prostheses, she quickly realized that many amputees lack the means to have proper prostheses. This prompted Heather to start the Heather Abbott Foundation (www.heatherabbottfoundation.com) to make prostheses accessible to all amputees. CNN recognized Heather as a CNN Hero for her work. For Heather, The Heather Abbott Foundation is both an obligation and an opportunity to “pay it forward” – to give other amputees who have suffered limb loss through traumatic circumstances the chance to live their life – again. Every year, the Heather Abbott Foundation provides Boston Marathon bibs to runners, including our very own runner, Laurie Rice. To donate to Laurie's fundraising page to support amputees, check out this link: https://www.givengain.com/ap/laurie-rice-raising-funds-for-the-heather-abbott-foundation/ In addition to founding the Heather Abbott Foundation, Heather is a motivational speaker. Check out Heather's booking page at https://www.apbspeakers.com/speaker/heather-abbott/. Lastly, check out our personalized coaching! Head over to our website (www.runfartherandfaster.com). Follow us on social media @runfartherandfaster (Instagram, Facebook, and Twitter). Thank you to our sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt.

Aug 13, 2021

What a thrill to speak with 1985 Boston Marathon winner, Lisa Rainsberger! Lisa shares this accomplishment with only two other American women, Joan Benoit Samuelson and Des Linden. Lisa also competed in four Olympic Marathon Trials (1984, 1988, 1992, and 1996) during which she placed fourth, missing a spot in the Olympic games. For some, this would be a huge disappointment, but for Lisa, her fourth place served as a springboard for multiple marathon wins, in addition to Boston, including the Chicago Marathon in 1988 (2:29:17) and 1989 (2:28:15), something no American woman has repeated since, the Sapporo Marathon, the Twin Cities Marathon, and the Montreal Marathon, to name a few. Lisa ended her twelve-year professional running career after becoming a mom, and now her daughter, Katie, is a professional runner who recently signed with Team Boss. Lisa also founded the Kokopelli Running Club for youth runners through which she has coached hundreds of youth runners in Colorado. Lisa shares her champion mindset and how we can all create opportunities out of our disappointments. Thank you to Soupergirl and Oofos for sponsoring our podcast this week. Also, thank you to our editor, Erin Bryant. To learn more about our coaching and how we help runners reach their fullest potential, check out our website at runfartherandfaster.com or find us @runfartherandfaster on all social media platforms. Thanks for listening, and if you enjoy our podcast, please leave a five star review on your favorite podcast platform.

Aug 1, 2021

Thanks for indulging us this week and allowing us to discuss Simone Biles' decision to exit the Olympics to address her health issues. While this is a running, not gymnastics, podcast, Simone's example transcends into all sports. We decided to take the opportunity to talk about what we can learn rom her decision and how we can do better as coaches and runners to support our community. f you have specific questions, feel free to reach out to us at Julieandlisa@runfartherandfaster.com. If you are looking for a Boston Marathon group coaching program, check out our RFF--->BOS Program, which is underway as we prepare for Boston 2021. We also offer personalized private coaching for those looking for a personalized coaching experience. To register for group or individual training, head over to our website (www.runfartherandfaster.com). Follow us on social media @runfartherandfaster (Instagram, Facebook, and Twitter). Thank you to our sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt. Also thanks to our editor, Erin Bryant.

Jul 23, 2021

We had the pleasure of interviewing Jill Colangelo (www.jillcolangelo.com), a recent graduate of Harvard University Extension School, who spent her academic career researching and writing a thesis (Colangelo, Jill Ann. 2020. Prevalence and Type of Psychopathology in Ultra Endurance Athletes. Master's thesis, Harvard University Division of Continuing Education) on the correlation between mental health and ultra endurance sport. We initially read (and posted) about her work in Susan Lacke's article in Outside Magazine (See Mental Health Used to Be Taboo in Sports. These Researchers Are Changing That). .Jill is a a former triathlete and ultrarunner who attended graduate school at the age of 41 in order to better understand the often delicate relationship between mental health and participation in ultra endurance sports. Her experience with training, racing, and ultimately suffering from overtraining syndrome led her on a 3+ year quest to uncover the truth and help other athletes. We had an interesting conversation about connection between mental health and miles and learned that we need to learn more. JIll can be found on Instagram at @acaseofthejills and at www.jillcolangelo.com. f you have specific questions, feel free to reach out to us at Julieandlisa@runfartherandfaster.com. If you are looking for a Boston Marathon group coaching program, check out our RFF--->BOS Program, which is underway as we prepare for Boston 2021. We also offer personalized private coaching for those looking for a personalized coaching experience. To register for group or individual training, head over to our website (www.runfartherandfaster.com). Follow us on social media @runfartherandfaster (Instagram, Facebook, and Twitter). Thank you to our sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt. Also thanks to our editor, Erin Bryant.

Jul 16, 2021

Following a conversation about taking care of ourselves as we train for our fall races, we welcomed back the GOAT of sports nutrition, Nancy Clark, MS, RD, CSSD to the podcast. We recorded this episode as a Q & A with our Boston Marathon Training Group last week, and Nancy's advice is truly invaluable. Nancy is a sports dietitian who practices out of Boston. She is also the author of THE book on sports nutrition, the Sports Nutrition Guidebook, which has sold over 750,000 copies. In this episode, Nancy answers all of our questions on all things nutrition for masters of all ages and stages. Nancy’s common sense approach to nutrition will resonate with any athlete. We appreciated Nancy’s willingness to answer some tough questions, particularly with respect to nutrition and menopause, and her common sense and approach to nutrition. Nancy can be found on Facebook, Twitter, and nancyclarkrd.com. We learned so much from our chat with Nancy. We know you will, too! If you have specific questions, feel free to reach out to us at Julieandlisa@runfartherandfaster.com. If you are looking for a Boston Marathon group coaching program, check out our RFF--->BOS Program, which is underway as we prepare for Boston 2021. We also offer personalized private coaching for those looking for a personalized coaching experience. To register for group or individual training, head over to our website (www.runfartherandfaster.com). Follow us on social media @runfartherandfaster (Instagram, Facebook, and Twitter). Thank you to our sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt. Also thanks to our editor, Erin Bryant.

Jul 9, 2021

In Part 2 and this month's coaching episode, we share the lessons that we've learned from our Boston Marathon experiences, including pacing, fueling, goal setting, and more. Whether you are training for Boston or any fall race, these tips will help set you up for training and racing success. If you have specific questions, feel free to reach out to us at Julieandlisa@runfartherandfaster.com. If you are looking for a Boston Marathon group coaching program, check out our RFF--->BOS Program, which is underway as we prepare for Boston 2021. We also offer personalized private coaching for those looking for a personalized coaching experience. To register for group or individual training, head over to our website (www.runfartherandfaster.com). Follow us on social media @runfartherandfaster (Instagram, Facebook, and Twitter). Thank you to our sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt. Also thanks to our editor, Erin Bryant.

Jul 1, 2021

We are back after a two week break to bring you an interview with Boston Race Director, Dave McGillivray, who shares plenty of details regarding the planning and logistics for Boston 2021 and what he projects for Boston 2022. As always, Dave offers a lot of insight and information for all runners. Thanks to our newest sponsor, Soupergirl! Enter RUN20 at checkout (soupergirl.com) to get 20 percent off your order.

Jun 11, 2021

In Part 1 of this month's coaching episode, we share the lessons that we've learned from our Boston Marathon experiences, including speed work, pacing, fueling, goal setting, and more. Whether you are training for Boston or any fall race, these tips will help set you up for training and racing success. If you have specific questions, feel free to reach out to us at Julieandlisa@runfartherandfaster.com. If you are looking for a Boston Marathon group coaching program, check out our RFF--->BOS Program, which starts June 20th. We also offer personalized private coaching for those looking for a personalized coaching experience. To register for group or individual training, head over to our website (www.runfartherandfaster.com). Follow us on social media @runfartherandfaster (Instagram, Facebook, and Twitter). Thank you to our sponsors, @oofos, @lilytrotterscompression, and @SPIbelt. Also thanks to our editor, Erin Bryant.

Jun 4, 2021

Following our catch-up for the week, we were so thrilled to welcome rock star runner, mom, teacher, and Hyland's Ambassador, Kim Van Acker. Kim shares her journey on how she started running after college with Black Girls Run, decided to run a marathon in 2014 and then shaved 30 minutes off her first marathon to qualify for Boston in 2016. Kim used that qualifying time to run her first Boston in 2018 and shares her harrowing journey from Hopkinton to Boston on the wettest and coldest day in recent Boston Marathon history. Fortunately, she was able to enjoy a hot Boston the following year in 2019. Kim also shares how she overcame a significant health setback in 2020 and how she has shifted her approach to running as a result of that experience. Kim is a special education teacher, a mom, and a leader in the running community. We absolutely loved this conversation and hope you do, too. Kim can be found on Instagram and Twitter @kimvanarun. Thank you to our sponsors, @oofos, @lilytrotterscompression, and @SPIbelt. Also thanks to our editor, Erin Bryant. For more information on our RFF--->BOS Group Coaching Program, please check out our website at www.runfartherandfaster.com or email us at julieandlisa@runfartherandfaster.com.

May 27, 2021

In this episode, we provide tips for achieving an injury free and productive training cycle. Now that races are returning this fall, runners are eager to jump back into training. Before doing so, check out our tips to ensure a healthy, happy, and productive training cycle. Following our conversation, we welcomed, for second time to the show, Heather Hausenblas, PhD. Dr. Hausenblas, who was our guest on Episode 61 during which we discussed exercise addiction, is back on the show to discuss the believes we can ALL (even athletes) make small changes in our daily routines and behaviors to optimize our health. Dr. Hausenblas recently started a company called Healthy Moves Journaling, whose mission is to improve people’s health and wellness through science-based journaling. The first journal is to get people more active and it is based on the latest 24 hour movement guidelines. These guidelines state that all our movements each day count towards our health – not just the time we spend at the gym. The four “S’s” of daily movement – Standing, Stepping, Sweating, and Sleeping-- are the foundation for a healthy lifestyle, and even runners could use some improvement! The journal can be found online here: https://healthymovesjournaling.com/journals/. Dr. Hausenblas is a health psychology expert, award winning researcher, and author. Dr. Hausenblas is the co-author of six books, and she has published over 100 scientific journal articles related to health, sport, and wellness. She has been recognized for her research, and she has been the recipient of several awards including the Sport Science Award of the International Olympic Committee for her research on social determinants on physical activity. Dr. Hausenblas is an advocate for improving people’s health and she currently serves as the Vice-Chair for the Mayor’s Council on Fitness and Well-being for the City of Jacksonville and is a member of the Humana Bold Goal initiative, Movement for Change. She is a mom to three boys, and she enjoys exercising outdoors, spending time with her family and friends, and coaching and watching her sons play sports. Julie and Lisa, Coaches and Co-Owners of Run Farther & Faster (www.runfartherandfaster.com) Instagram- @runfartherandfaster Facebook--@RunFartherandFaster Twitter- @runfartherfast Thank you to our sponsors, Oofos, SPIbelt, and Lily Trotters Compression.

May 21, 2021

If you like fitness and live in the DC area, chances are you've either taken or heard about Jenn Blackburn's classes. Jenn is one of the most talented fitness gurus in the country--no exaggeration--and, as a result, she was for the last six years, the area fitness manager for Equinox, her dream job. When the pandemic hit, Jenn left her dream job, realizing, like so many of us, that her priorities shifted. She is now an online instructor for Moxie, an online fitness platform (think Peloton but more interactive), and she has offered a free trial of her classes through this link: https://try.moxie.xyz/jen-blackburn-10-day-trial/. Jenn is a mom of five and tough as nails. While we spend some time talking about fitness, the bulk of this episode is a conversation about trauma and resilience. At age 48, Jenn is an expert on this topic after living a life that is filled with tragedy and, subsequently, hope. For those going through some hard stuff right now, we hope that this episode, which we release during Mental Health Awareness Month, that we can do hard things. In addition to Moxie, Jenn can be found on Instagram at https://www.instagram.com/blackburn_jenn/ Note: SENSITIVE TOPICS ARE DISCUSSED IN THIS EPISODE: (gun violence and suicide). How to Find Julie and Lisa: Julie and Lisa, coaches of Run Farther & Faster Instagram- @runfartherandfaster Facebook--@RunFartherandFaster Twitter- @runfartherfast Thank you to our sponsors, Oofos, SPIbelt, and Lily Trotters Compression. Thank you to our sponsors, Oofos, SpiBelt, and Lily Trotters Compression. Thank you also to our editor, Erin Bryant. AND IF YOU HAVEN'T YET...PLEASE LEAVE US A REVIEW ON ITUNES!!

May 14, 2021

This week we welcomed Abby Langer, RD. Abby is an outspoken proponent of evidence-based nutrition, who has no tolerance for misinformation. Abby has devoted her career to breaking down dietary myths and challenging those who disseminate false nutrition and weight loss advice. In this conversation, Abby dives into nutrition myths, negative core values, such as "I am what I eat," and discusses her new book, "Good Food, Bad Diet." Abby is most known for her no BS approach to nutrition communication and can frequently be found on Twitter challenging health and wellness gurus for disseminating false information. We loved this conversation, and appreciated her blunt and honest approach to nutrition. More about Abby: Abby Langer has been a dietitian for twenty years and has worked in various settings from ICU to outpatient to media and consulting. She has worked with every client population and has built up an extensive knowledge base not only in clinical nutrition, but also in behavior change and counseling. In 2012, she started Abby Langer Nutrition to teach the world how to eat well without dieting and falling prey to nutrition fads. Her focus on the importance of both physical and emotional health and how they intersect with food and eating has resonated with thousands of readers. Her frank and edgy voice and her ability to break down complicated science into manageable information has earned Abby a place among Canada’s top media dietitians. She has a large and devoted following on her blog and on her social media platforms, where she can frequently be found debunking nutrition myths and explaining the latest nutrition research to her followers. Abby has written for and has been featured as an expert in many well-known media publications, including The New York Times, New Yorker magazine, Vice, Men’s Health Magazine, Women’s Health Magazine, SELF Magazine, Cosmopolitan, The Kitchn, Health magazine, SiriusXM, and many others. Her first book Good Food, Bad Diet was published in January 2021 by Simon and Schuster. How to Find Abby: Website/Blog | Twitter | Facebook | Instagram How to Find Julie and Lisa: Julie and Lisa, coaches of Run Farther & Faster Instagram- @runfartherandfaster Facebook--@RunFartherandFaster Twitter- @runfartherfast Thank you to our sponsors, Oofos, SPIbelt, and Lily Trotters Compression.

May 7, 2021

Well folks... over 9,000 runners were shut out of Boston 2021, including past podcast guest, Conroy Zien, a 3:18 marathoner who just missed the 7:47 cutoff. We caught up with Conroy, who generously and openly shared his disappointment, frustration, and hope for 2022. Conroy’s words will resonate with so many, particularly those who missed a goal due to factors beyond their control. We appreciate Conroy’s willingness to return to the podcast and share his story. Julie and Lisa, coaches of Run Farther & Faster Instagram- @runfartherandfaster Facebook--@RunFartherandFaster Twitter- @runfartherfast Thank you to our sponsors, Oofos, SPIbelt, and Lily Trotters Compression.

Apr 30, 2021

Dr. Michael Crawley spent fifteen months living in Ethiopia, where he trained with the country's top runners. Michael, a 2:20 marathoner and anthropologist, combined his passions for research and running to learn and write on the training methods in Ethiopia that make champions. This is a fascinating conversation with so many takeaways that we can apply to our own training. Michael's book, Out of Thin Air , is available online and in bookstores. We will be giving away a free copy to one lucky listener this week. To enter, leave a review on Apple Podcasts or share our podcast on social media. Julie and Lisa, coaches of Run Farther & Faster Instagram- @runfartherandfaster Facebook--@RunFartherandFaster Twitter- @runfartherfast Thank you to our sponsors, Oofos, SPIbelt , and Lily Trotters Compression .

Apr 22, 2021

In this episode, we had the honor and pleasure to speak with two-time author and mental health advocate, Rachel Ann Cullen. Rachel shares how running helped her navigate bipolar disorder, depression, an abusive relationship, and body dysmorphia. She shares why she decided to run her first marathon, the London Marathon, seven months after she gave birth to her child, and how that experience changed her life forever. Rachel also shares how she took nearly an hour off her marathon time to achieve a 3:!6 marathon PR, and how she learned the consequences and signs of overtraining. You can check out Rachel's books and social media here: Social Media Blog - www.rachelcullenwrites.wordpress.com Twitter - @writtenbyrach Instagram - @rachel_running_for_my_life Julie and Lisa, coaches of Run Farther & Faster Instagram- @runfartherandfaster Facebook--@RunFartherandFaster Twitter- @runfartherfast Thank you to our sponsors, Oofos, SPIbelt, and Lily Trotters Compression.

Apr 16, 2021

This week, we had a candid conversation with each other and then with registered sports dietitian, Amy Goldsmith, founder of Kindred Nutrition about the weight of weight. As runners, we often feel that we need to look a certain way or be a certain weight to run faster, and, in an effort to change our body composition, we find ourselves in a pattern of injury and frustration. In this episode, we talk with each other about our own observations and struggles as coaches and runners and then we talk with Amy, who had us on as guests on her new podcast, Don't be Foodish. We also talk about the value of consulting with a registered sports dietitian. To find one in your area, check out www.ams.eatright.org. Thank you to our sponsors, Oofos, SPIbelt, and Lily Trotters Compression. Contact Coaches Julie and Lisa at www.runfartherandfaster.com, julieandlisa@runfartherandfaster.com, Instagram or Facebook.

Apr 9, 2021

This week, we are thrilled to welcome Dr. Meeta Singh, a psychiatrist and sleep medicine specialist from the Henry Ford Sleep Disorder Center. Dr. Singh shares why sleep is an essential component for peak performance and why we all need to prioritize quality sleep. Dr. Singh has served as a consultant for multiple NFL, MLB, NHL, and NBA teams, including the Washington Nationals during the 2019 World Series! She even has her very own World Series ring. Dr. Singh shares the elements of proper sleep hygiene, how we can improve our sleep hygiene, and why sleep is an essential investment that we all need to make to improve our running and quality of life. We are so grateful to Dr. Singh for her time and expertise. Connect with Dr. Singh on Twitter, Instagram, and LinkedIn. Thank you to our sponsors, Lily Trotter Compression, Oofos Footwear, and Spibelt, and congratulations to our contest winner (announced in the episode).

Apr 3, 2021

A long overdue coaching episode. Enjoy these tips, which we hope will set you up for a successful training cycle...whenever you decide to start! Thank you to our sponsors, Lily Trotters Compression, SPIbelt, and Oofos. Stay tuned to the end of the episode to learn how you can win a prize package consisting of all of our sponsor items this month!

Mar 19, 2021

After discussing the latest news out of a Boston, we welcomed Dr. Rachel Tambling. Rachel is a professor at the University of Connecticut with a background in trauma survivorship and addiction work and a marriage and family therapist. She is also her state representative for Road Runners Club of America, a marathoner, and coach. In this episode, we discuss how, why, and when to seek therapy and what to look for when searching for a therapist. This is an important conversation for runners and non-runners. We hope that you enjoy and learn from this conversation as much as we did! Notes: Rachel Tambling on Instagram: www.instagram.com/drrachelruns Rachel Tambling Consulting: www.tamblingconsulting.com RRCA Mental Health Guide for Athletes and Coaches http://www.runpro.com/mental-health Rachel's Tedx Talk on Toxic Positivity https://www.youtube.com/watch?v=WCkmKZhmads How to find a therapist: therapistlocator.com and psychologytoday.com Our contact information: www.runfartherandfaster.com www.facebook.com/runfartherandfaster www.instagram.com/runfartherandfaster Contact Julie and Lisa: julieandlisa@runfartherandfaster.com Thank you to our sponsors, Oofos Footwear, Spibelt, and LillyTrotters Thank you to our editor, Erin Bryant

Mar 12, 2021

In 1966, Roberta "Bobbi" Gibb, dressed in a baseball hat and sweatshirt in an attempt to disguise herself as a man, hid in the bushes near the start line of the Boston Marathon. When the gun went off, Bobbi jumped out of the bushes and started running as an unofficial entrant (women were not allowed to run until 1972). As Bobbi made the journey from Hopkinton to Boston, she knew that her life had changed forever. Bobbi crossed the finish line in 3:21 in 1966 to win the race. She won again in 1967 (Kathrine Switzer, who also ran that year and finished behind Bobbi, was the first registered entrant to run the race), and again in 1968. In Bobbi's words, when she decided to run that day as an unregistered runner, she "wanted to change the way people thought about women. I wanted to change that, because I just couldn’t live in a world like this.” In addition to being a pioneer in running, Bobbi is a scientist, artist, lawyer, mother, author, and humanitarian. At age 78, Bobbi continue to run every day "for about an hour," and in her spare time, she creates sculptures, including a sculpture that will soon be displayed in Hopkinton...of Bobbi herself. We hope that you enjoy this conversation and feel inspired by Bobbi's courage and her determination to live boldly and curiously and dream big. Thank you to Oofos Footwear for sponsoring the podcast and to our editor, Erin Bryant. Show Notes: Bobbi Gibb Marathon Sculpture Project: (https://www.metrowestdailynews.com/news/20190103/bobbi-gibb-sculpture-to-commemorate-womens-running-history) First Ladies of Running By Amby Burfoot (https://www.amazon.com/First-Ladies-Running-Inspiring-Visionaries/dp/1609615646) Bobbi's book, To Boston with Love (https://www.amazon.com/Boston-Love-Bobbi-Gibb/dp/1533673535) Bobbi's Facebook page: (https://www.facebook.com/BobbiGibbMarathonSculptureProject) How to find us: Facebook: www.facebook.com/runfartherfaster Instagram: @runfartherandfaster Website: runfartherandfaster.com Twitter: @runfartherfast

Mar 5, 2021

After announcing the winner of our Oofos giveaway and discussing the latest news on the Boston Marathon, we were thrilled to talk with George Rehmet, the first Asian-American president of the Road Runners Club of America and the first and (hopefully only) president during a pandemic. In addition to being a leader in the running world, George is a teacher for student with mental health issues, father, and accomplished runner and triathlete. George is a San Francisco native who currently lives in Daly City, California. He began running in 1981 with his high school cross country team. To date, he has run over 1,500 races, which include over 150 marathons and ultras. ⁣George shares how his role at the RRCA shifted after the murder of Ahmaud Arbery and what he and the RRCA are doing to make running a welcoming space for all. Resources: www.rrca.org https://www.rrca.org/news-articles/news-archives/2020/06/01/what-is-your-cause-on-global-running-day https://www.rrca.org/news-articles/news-archives/2020/06/03/11-things-the-running-community-can-do-to-be-more-intentionally-inclusive http://lite.cnn.com/en/article/h_91ba946b90103b0440d361ac002745d6 Reach out to George at President@rrca.org and/or on instagram at @ i_support_rrca . Thank you to Oofos for sponsoring this episode and thank you to our editor, Erin Bryant.

Mar 1, 2021

This is a recording of a webinar we co-hosted on February 28, 2021, with physical therapist, Rachel Miller, owner of Pro-Action Physical Therapy. We welcomed special guests, sports dietitian, Amy Goldsmith, RD, of Kindred Nutrition, and NASM trainer and coach, Kellie Redmond, of TEAM F.I.T. This is part 2 of our 2 part Running through Menopause webinar series.

Feb 27, 2021

What an honor to speak with three-time Boston Marathon champion (1970, 1971, and 1972), Sara Mae Berman, and her husband/coach/running and ski orienteering partner, Larry Berman. Sara Mae won the Boston Marathon as an unofficial winner from 1969 to 1971 before women were allowed to officially enter the race in 1972. She was also the first and only woman with three children to win the Boston Marathon. She achieved her personal best time in 1971 in a time of 3:05, and she shares how she achieved that time with Larry's support (he ran a personal best of 2:38). In addition to winning Boston three times, Sara Mae placed third at the NYC Marathon in 1971 in a time of 3:08, and placed fifth at Boston in 1972 (her first race as an official entrant) and 1973. In addition to running, Sara Mae was and continues to be an avid participant in ski-orienteering and cross-country skiing. Sara Mae and Larry founded the Cambridge Sports Union in 1962, which remains one of Boston's premiere running and ski clubs. Sara Mae and Larry share how she began her career at a five mile road race in Marlborough, Massachusetts, after Larry challenged her to run an 8 minute mile. For years, Sara Mae and Larry worked to convince the Amateur Athletic Union (AAU) to allow women to participate in races. They share the barriers she overcame to eventually have the opportunity to race officially with a bib number. To learn more about Sara Mae and Larry and the other pioneers of women's running, check out Amby Burfoot's book, the First Ladies of Running. Lastly, leave a review or share our podcast to enter to win a pair of Oofos footwear--any style. Check us out on Instagram and Facebook @runfartherandfaster and Twitter @runfartherfast. Send us an email at julieandlisa@runfartherandfaster.com.

Feb 19, 2021

What a fun conversation! After years of running on a treadmill, Heather Wolf-Malone started running outside two years ago at age 40. A friend convinced her to enter a 5K. She surprised herself by finishing just over 20 minutes, earning first in her age group. Since that race, Heather has continued to improve, win her age group and surpass her own expectations. Heather is now a member of the Charm City Run Racing Team, an ambassador for Rabbit, and a brand ambassador for Run 4 All Women, which uses running as a vehicle for social change. Before becoming a runner, Heather was a professional ballerina. She shared her journey from an aspiring baseball player to professional dancer to the director of the dance program at Garrison Forest, a private K-12 school in Baltimore. She shares how her experience as a professional dancer has helped her become a leader in her running community and change the optics of women of color runners over 40. Thank you to Oofos for sponsoring this episode. www.oofos.com Find Heather on social media at www.instagram.com/heatherbwolf Find Julie and Lisa on social media at www.instagram.com/runfartherandfaster and www.facebook.com/runfartherfaster Register for Part 2 of our Running Through Menopause webinar: https://www.eventbrite.com/e/running-through-menopause-part-2-nutrition-and-strength-tickets-138941127653?aff=eemailordconf&utm_campaign=order_confirm&utm_medium=email&ref=eemailordconf&utm_source=eventbrite&utm_term=viewevent Thanks to our editor, Erin Bryant, and thanks for subscribing and leaving a review!

Feb 12, 2021

We haven't done a coaching episode in a while, and what better time to do one than in the middle of February in a pandemic. We feel like we are at mile 20 of the marathon. It's a long mile, but we are getting closer to the finish line. Until we reach the finish line, we want to share some coaching tips for improving your running, whether you are in a running rut or in the best shape of your life! Thank you to our sponsor, Oofos (check out the special offer) and to our editor, Erin Bryant. Thanks for subscribing and sharing! Julie and Lisa

Feb 5, 2021

Heart disease is the number 1 killer of Americans, taking more than 600,000 lives each year. In honor of Heart Month and Wear Red Day, we are excited to bring on two incredible guests. First, we are excited to share Karin Bertozzi's journey with our listeners. In 2014, Karin, an extremely fit yoga instructor and multisport athlete fainted in a supermarket and then woke up after a 12-hour open heart surgery. She shares her journey from suffering a near fatal cardiac event to recovering and becoming a cardiac yoga instructor for cardiac patients and volunteering for Mended Hearts, an organization that pairs cardiac survivors with cardiac patients to help ease fear and anxiety. Second, we welcomed one of the individuals who was instrumental in Karin's recovery, Jeanmarie Gallagher. Jeanmarie runs the cardiac rehabilitation clinic at Suburban Hospital in Bethesda, Maryland. In addition to being a clinical exercise physiologist, she is a former collegiate runner who ran track and field for Virginia Tech. Both women are inspiring and share their expertise and experience on handling setbacks and improving our own (or our loved ones') cardiac health. In honor of Heart Month, do yourself and/or your loved ones a favor. Make an appointment for your physical and remind your loved ones to do the same. In the words of past podcast guest and Boston Marathon Race Director, Dave McGillivray, you can't always outrun your heart health. Thanks to our editor, Erin Bryant, and our sponsor, OOFOS. Also, thank you to all of you for listening. Please screenshot and share our podcast and tag us on social media to help others find us!

Feb 1, 2021

This is a recording of a webinar we co-hosted on January 31, 2021, with physical therapist, Rachel Miller, owner of Pro-Action Physical Therapy. We welcomed special guest, Dr. Tobie Beckerman, who is a top integrative gynecologist at Beckerman Women’s Health and menopause expert in the DC area. This is part 1 of our 2 part Running through Menopause webinar series. Link to register for Part 2: https://www.eventbrite.com/e/running-through-menopause-part-2-nutrition-and-strength-tickets-138941127653

Jan 29, 2021

We so enjoyed talking with Emmy award winning WUSA9 evening news anchor and journalist, Adam Longo. In addition to being a phenomenal reporter, Adam is a fantastic endurance athlete who has shaved over 1.5 HOURS off his marathon time since running his first marathon a decade ago. Adam shares his training and time management secrets, along with his reporting adventures and why, especially now, facts matter. We so appreciated Adam’s candor and willingness to share what life is like for him as an endurance athlete and journalist in the DC area during a pandemic. Adam mentioned his favorite stories, including a real Forrest Gump who ran across the United States, Robert Pope (http://goingthedistancerun.com/). Adam is married to Melissa and is a proud father of three. Adam can be found on Instagram @adamlongo, Facebook @AdamLongo and Twitter @adamlongoTV. Adam is the 5 pm weekday anchor and investigative reporter for WUSA9 and a journalism professor at the University of Maryland. Special thanks to our editor, Erin Bryant.

Jan 22, 2021

In keeping with the theme of unity on this inauguration week, we welcomed two incredible clergywomen, who also happen to be incredible runners, Rabbi Laurie Rice, who serves as a senior rabbi at Temple Micah in Nashville, and Pastor Christine Dunn, who serves as a senior pastor at Trinity Lutheran Church in Bethesda, Maryland. As we enter month 11 (!!) of pandemic life, Laurie and Christine share their tips for coping, accepting, and finding silver linings during this time. They also share their running and spiritual journeys, which are truly remarkable. We were honored to be a part of this important conversation. We are hosting a free webinar on Running through Menopause on 1/31 at 7 with Dr. Tobie Beckerman and Rachel Miller, PT. To register, go to https://www.eventbrite.com/e/running-through-menopause-tickets-136907021587?aff=eemailordconf&utm_campaign=order_confirm&utm_medium=email&ref=eemailordconf&utm_source=eventbrite&utm_term=viewevent If you enjoy our podcast, please rate, review, subscribe and share! Thank you! Thanks as always to our editor, Erin Bryant.

Jan 15, 2021

Heather Knight Pech achieved a personal record at every distance this year at age 58 after taking months off to heal from a hamstring injury. Heather’s tips on nutrition, recovery, and strength training will resonate with runners of all ages. Heather, a retired corporate executive, mom of three, and RRCA/USATF Run coach, shares how she holistically approaches her training. She discusses how she optimizes her recovery, nutrition, strength training, and pacing. Heather also shares how she stays injury free while running 70 miles per week. We so enjoyed this conversation with Heather. Notes: Heather can be found on Instagram: https://www.instagram.com/_knighttraining/ https://mckirdytrained.com/coaches/ Runner's World article about Heather: https://www.runnersworld.com/runners-stories/a34762364/masters-marathoner-heather-knight-pech-runs-fast-times-at-58/ Special thanks to our editor, Erin Bryant.

Dec 31, 2020

As we run into 2021, we poured ourselves some stiff drinks and shared our best and worst moments of the marathon of 2020. We hope you enjoy our conversation. We appreciate all of you for sharing, reviewing and subscribing to our podcast! Special thanks for our editor, Erin Bryant.

Dec 18, 2020

This week we had the honor of welcoming Nancy Clark, MS, RD, CSSD to the podcast. Nancy is a sports dietitian who practices out of Boston. She is also the author of THE book on sports nutrition, the Sports Nutrition Guidebook, which has sold over 750,000 copies. In this episode, Nancy answers all of our questions on all things nutrition for masters of all ages and stages. Nancy’s common sense approach to nutrition will resonate with any athlete. We appreciated Nancy’s willingness to answer some tough questions, particularly with respect to nutrition and menopause, and her common sense and approach to nutrition. Nancy can be found on Facebook, Twitter, and nancyclarkrd.com. We learned so much from our chat with Nancy. We know you will, too!

Dec 3, 2020

After mentioning RunMitts on our Favorite Things Podcast, we were blown away by our listeners’ enthusiasm about these game-changing mittens. After leaning more about RunMitts owner and creator Susan Clayton, we had to have her on the podcast. Susan candidly shares how she turned an innovative idea into a company and the challenges and opportunities she encountered along the way. We loved this conversation and hope you do, too! To order RunMitts, check out https://runmitts.com/. You can find RunMitts on social media here: Twitter (@RunMitts), Instagram (@whitepaws_runmitts), and Facebook (@WhitePaws RunMitts). To learn more about some of Susan’s entrepreneurial resources, check out: Make or Grow and Open Works. Please leave a review and share if you enjoy our podcast. Thanks to our amazing editor, Erin Bryant!

Nov 20, 2020

We don’t have a car to give away, like Oprah, but we do have a list, like Oprah, of our Favorite Running-Related Things for 2020 and a special prize to give away! Listen before 12/1 and enter to win. We hope that you enjoy this list as much as we enjoyed creating it. For a full list with links to the items so you can prepare for the holidays, check out www.runfartherandfaster.com

Nov 13, 2020

Following a recap of highs and lows this week, Lisa interviews Ken Racine, owner of Racine MultiSports. Ken shares how we can race in person with appropriate Covid precautions. Ken has already directed a few in-person races during the pandemic and provides tips for runners and race directors on how to select and execute a safe and organized race of any distance, even in 2020. Thank you to RnJ Sports for sponsoring our podcast.

Oct 30, 2020

Julie and Lisa kick off Season 4 with some tough news. Boston 2021 has been postponed to September. Julie and Lisa discuss options for training, tips for staying motivated, and their plans as runners and coaches. They also enjoy some laughs as they catch up on life since recording last month. Stay tuned throughout Season 4 for guests, tips, and motivation for being a resilient runner throughout the remainder of 2020 and 2021. If you enjoy our podcast, we would so appreciate a social media post/share and/or a five star review on Apple Podcasts! Thank you to our editor, Erin Bryant, and to RnJ Sports for sponsoring our podcast. Mention our podcast when spending $100 or more online or at the store and receive a free pair of Balega socks.

Sep 24, 2020

After Lisa ran the NOTSOB Marathon in Pennsylvania on a certified course during a pandemic, we had to bring the race director, S. Mark Courtney, on the show! Mark is a running unicorn because he has an impressive running streak of approximately 14,800 days in a row—that’s 40 years without a day off—without experiencing injury. At age 63, Mark has run 40 straight Boston Marathons, and has a marathon PR of 2:28:48 at Chicago. Mark operates a road-race timing company known as Runner's High. When he decided to maintain his streak by running the virtual Boston Marathon, he wanted to run his race on a certified course. Rather than finding a race, he created his own. Mark shares some details about the planning, what he thinks races will look like over the next year or two, and his secrets to staying injury-free. Thank you to RnJ Sports for sponsoring this episode.

Sep 15, 2020

We finally get to recap a real race! Lisa, who ran her Boston Virtual Marathon in Pennsylvania on Sunday at the NOTSOB Fever Reliever Marathon, shares all of the details about her incredible real live race performance (!!!), where she joyfully ran 26.2 miles around Lake Latonka on a certified course. We discuss what races may look like in the foreseeable future and how races can be run safely. We hope that you enjoy this very special episode—our first recording together since March. Huge congratulations to Coach Lisa and all of our Boston Virtual Marathon finishers! If you haven’t yet subscribed and reviewed our podcast, we would SO appreciate it if you would. We are grateful for your support and to RnJ Sports for sponsoring our podcast.

Sep 4, 2020

Here’s a coaching episode that we never predicted—running your best virtual marathon! In Part 2 of this coaching series, Lisa and Julie share some tips for what we can do to successfully run a virtual marathon. Topics include: race strategy, mental strength, hydration, taper, and goal setting. This is part 2 of 2 episodes on this topic. Thank you to RnJ Sports for sponsoring our podcast. Check out our coaching special to get $20 off your first month of coaching.

Aug 28, 2020

Beatie Deutsch, a two-time podcast guest, also known as “Speedy Beatie,” mother of five and the top female marathoner in Israel, recently retained attorney Akiva Shapiro of Gibson Dunn and Crutcher to ensure that she can run in the 2021 Olympic marathon. As Akiva explains, the women’s marathon at the Tokyo games is set for a Saturday in August 2021. The women’s race is typically scheduled for a Sunday, and this is the first time the race has been scheduled on a Saturday. Beatie, who is an Orthodox Jew, observes the Sabbath, and, as a result, she does not run between sundown on Friday and sundown on Saturday. Akiva shares on the podcast why Beatie’s case is important, why the concept of reasonable accommodations for religious beliefs and observances is a well-established principle, and why Beatie is reluctantly and bravely advocating for change. Please share this episode to support Beatie’s efforts to promote her inclusion in the Olympic Games. Thanks to RnJ Sports for sponsoring our podcast and please consider leaving a review!

Aug 21, 2020

Many of us believe that the more we run, the better we will be at running, and this is true to a certain extent. There is, however, a tipping point at which we can become in addicted to exercise, and sacrifice our relationships, jobs. and sleep as a result. We are excited to welcome the expert on the topic of exercise addiction, Dr. Heather Hausenblas, to the podcast this week. Heather Hausenblas, PhD, is an author, a researcher, and a leading health-wellness expert. Dr. Hausenblas is the co-author of six books, and she has published over 100 scientific journal articles related to health, sport, and wellness. She has been recognized for her research, and she has been the recipient of several awards including the Sport Science Award of the International Olympic Committee for her research on social determinants on physical activity. Dr. Hausenblas is an advocate for improving people’s health and she currently serves as the Vice-Chair for the Mayor’s Council on Fitness and Well-being for the City of Jacksonville and is a member of the Humana Bold Goal initiative, Movement for Change. She is a mom to three boys, and she enjoys exercising outdoors, spending time with her family and friends, and coaching and watching her sons play sports. Her goal is to hike in every National Park in North America. She resides in Jacksonville, FL with her husband and boys.

Aug 13, 2020

Here’s a coaching episode that we never predicted—running your best virtual marathon! Lisa and Julie share some tips for what we can do right now to prepare for our first—and please, hopefully only—virtual Boston Marathon and ANY virtual marathon. Topics include nutrition, training approaches, course design, and goal setting. This is part 1 of 2 episodes on this topic. Thank you to RnJ Sports for sponsoring our podcast. Check out our coaching special to get $20 off your first month of coaching.

Aug 6, 2020

What a conversation! Laura Thweatt is a Saucony- sponsored athlete, who trains in Boulder under Joe Bosshard. Laura was was one of the lead women at the 2020 U.S. Olympic Marathon Trials. Laura shares her amazing journey from injury to triumph. In 2017, after a 2:25 PR at the London Marathon, Laura sustained a potentially career-ending injury—osteitis pubis. She crawled her way back to health for two years, and the information she shares about how she did that is gold!. After that two-year struggle, she secured her Olympic Trials spot at the 2019 Chicago Marathon. Thanks to RnJ Sports for sponsoring this episode, and thanks to Laura for sharing her journey!

Jul 30, 2020

We first met Dr. Cucuzzella eight years ago at the University of Virginia Running in Medicine Conference, where he shared his tips for injury free running. Since then, we’ve shared his drills and tips with hundreds of runners. In addition to discussing training tips and philosophies for injury-free running —Dr. Mark is a 29-time sub 3:00 marathoner—Dr. Mark shares his nutrition and fueling philosophies, which will be surprising to many listeners. In addition to his high-level training and practicing medicine, Dr. Mark owns a minimalist shoe running store, Two Rivers Treads, coaches youth XC camps, and is the race director for the Freedoms Run Marathon and Half in Harpers Ferry, West Virginia. To learn more about Dr. Mark, including his latest book, Run for Your Life, check out www.drmarksdesk.com

Jul 25, 2020

Eric Melby is a top-ranked grandmasters runner, an 11-time Boston Marathoner, and a survivor. In this episode, Eric shares his incredible comeback story after suffering from unexpected complications following a routine surgery’. Anyone who has experienced a setback or injury will relate to Eric’s approach to his running and why he refuses to compare himself to....himself! We appreciate Eric’s candor and willingness to share his incredible story of resiliency, and we know his experience will resonate with all listeners. Special thanks to RNJ Sports for sponsoring this very special episode.

Jul 16, 2020

Everyone seems to know knows Aaron Anderson. Runners know him for his speed—he’s a 2:38 marathoner; parents know him for his talents as a DJ and teacher/owner of two companies, Heights and Beyond and A Squad Entertainment, and his family and friends know him for his entrepreneurial energy, positivity, and huge smile. Aaron shares how he struggled with ADHD and how he used running as a way to connect with others and overcome obstacles to achieve unimaginable goals. Aaron shares why and how his optimistic approach to life has led him to achieve success in running and business and how he’s pivoted his businesses during the pandemic. This episode will resonate with anyone who has struggled or knows someone who has struggled with any kind of learning (dis)Ability. We appreciate Aaron’s candor and willingness to share his inspiring journey. Thanks to RNJ Sports for sponsoring the podcast again this week!

Jul 2, 2020

Once again it’s time for our monthly coaching and conversation episode. After recapping the running news of the week, Julie and Lisa answer listeners’ training questions and provide tips for running happy, healthy, and strong all summer long. Thanks so much to RnJ Sports for sponsoring the podcast!

Jun 25, 2020

DC area runner, Kerry Allen, shares her incredible journey from casual runner to “get in shape,” to Olympic Trials Qualifier. A former high school all-state runner, Kerry stopped running freshman year at Duke and nearly gave up the sport altogether. A few years later, a roommate convinced her to train for a marathon, and eventually, she was hooked. In 2013, Kerry decided to train to qualify for the Olympic Trials. She spent five years chasing that dream with many setbacks along the way. Kerry shared the obstacles she had to overcome, including injuries and DNFs, and how (and why) she did not give up. Kerry’s story will resonate with any runner who has (or has not) achieved a big auspicious goal. Kerry, who runs for Georgetown Running Club, can be found on Instagram at @KLA2222, or run commuting to her office on Capitol Hill. Thank you RnJ Sports for sponsoring our podcast. Use the code to receive a free pair of Feetures socks with purchase.

Jun 18, 2020

Roman Gurule, who was a guest on our shoe episode in February, is back on the show again for a very different reason. In mid-May, Roman contracted coronavirus, spent a week in the hospital, and is now recovering. Roman graciously offered to share his experience on the podcast to help others navigate this unpredictable virus. We are so grateful for Roman’s willingness to come on the show, and we wish him all the best as he continues to recover.

Jun 12, 2020

This week, we had the pleasure of speaking to acclaimed author and Boston Marathoner, Elise Hooper, about her new book, Fast Girls, which we devoured in two days because it’s SO good. Hooper shares why she decided to write a book about the the true stories of three members of the first integrated women’s Olympic team, Betty Robinson, Helen Stephens, and Louise Stokes, and their journeys to a place on the track team in the 1936 summer games in Berlin. Hooper shares the incredible obstacles these three trailblazing women had to overcome, including surviving a plane crash, enduring systematic racism, and an extraordinarily uncomfortable meeting with Adolf Hitler. to run in Berlin. The book will be released on July 7, 2020, and can be found through any local or national bookseller and can be pre-ordered at www.bookshop.org. Many thanks to our FIRST sponsor, RnJ Sports! (www.rnjsports.com). Use the code RFF Feetures to receive a free pair of socks with any $100 purchase on their website, over the phone, or once they open, in stores.

Jun 5, 2020

Throughout this pandemic, we've been sharing articles on our social media from multiple publications in which Dr. Erich Anderer is frequently quoted. Rather than just post the articles, we thought we would reach out to the source. When we did, we learned that he is a founding member of the North Brooklyn Runners and a Boston Marathoner. Dr. Anderer couldn't have been more gracious with his time. He's a busy guy. In addition to serving as the Chief of Neurosurgery at NYU Langone – Hospital Brooklyn, and an assistant professor in the Department of Neurosurgery at the NYU School of Medicine, he's a runner, yogi, musician, and a dad. Dr. Anderer was born in Japan and grew up in NYC, where his family utilized a Reiki and shiatsu practitioner in conjunction with the family physician for preventative health care and maintenance. Dr. Anderer performs about 200 spine and brain surgeries a year, but his goal is to keep patients out of his office. As a result, he has a special nterest in self care as a means to prevent and treat most causes of neck and back pain. He is also helping to investigate ways to reduce the use of opiates in post-surgical patients, and eliminate their use in chronic pain. When COVID-19 spread to the NYC area, all elective surgeries were canceled, and as a result, Dr. Anderer became a key physician in treating coronavirus patients. We learned SO much from Dr. Anderer, and we hope our listeners do as well. Please share this information with your friends and family,He provided a lot of sound advice. Links: Dr. Anderer can be found on Instagram: www.instagram.com/drerichanderer and in a number of articles. https://www.insider.com/can-you-go-for-a-run-coronavirus-quarantine-social-distancing-2020-3 https://www.businessinsider.com/coronavirus-super-spreader-events-reveal-gatherings-to-avoid-2020-5 https://nyulangone.org/doctors/1548451032/erich-g-anderer Run Farther & Faster Instagram (www.instagram.com/runfartherandfaster), Facebook (www.facebook.com/runfartherfaster) www.runfartherandfaster.com Kellie Redmond's Core Classes: https://www.signupgenius.com/go/60b0f45aaa6229-zoom

Jun 3, 2020

During this incredibly heartbreaking time in our nation, we wanted to use this podcast to amplify a strong voice in our running community, Dr. William Etti, a talented runner, father, PhD, and a black male. Will, who we’ve had the opportunity to coach on and off for several years, offered to come on our podcast after providing some responses to the president of the RRCA on what the running community can do to be more inclusive and diverse. In doing so, Will shared openly how he has been racially profiled and how, as a black man, running and life looks different for him. He did the same in this episode and so much more. We so appreciate Will’s willingness to talk honestly and openly with us about his experiences with racism in a variety of contexts throughout his life.

May 30, 2020

Following the BAA announcement, Lisa and Julie discuss it all, including whether or not one should run virtual and whether to include a virtual half marathon, such as the Parks Half Marathon, within the virtual marathon to earn two virtual medals.

May 29, 2020

Lisa and Julie discuss their week, announce the winners of the 1 Mile Pandemic Improvement Project, and then welcome the amazing Sarah Mulcahy, of Eagle Lake, Maine, who qualified for the Olympic Marathon Trials in 2018 after breaking her hip in 2017 while 34 weeks pregnant with her second child. Note that this episode was recorded a few hours before the official Boston cancellation announcement. Sarah shares her incredible running journey, which began in 2008 after college to relieve stress. Sarah wakes up at 3 am to run during the cold Maine winters, while balancing two kids and teaching.. Sarah candidly shares how having an attitude of gratitude helped her recover from her hip injury and qualify for the 2020 Trials with a plate and two screws in her hip. Sarah's story is SO relatable in that she has encountered a number of injuries, including stress fractures and a devastating hip injury, and persevered with determination, positivity and grit. Sarah can be found on Instagram and is a frequent racer at multiple Maine marathons, including the Millinocket Marathon, a FREE Boston qualifier event to help a struggling Maine mill town, the Bay of Fundy International Marathon, and the Mount Desert Island Marathon, along with the Boston Marathon, which she ran in 2014 while six month pregnant. Show notes and links: Runner's Connect Heat Calculator Run Farther & Faster Virtual Race Database Run Farther & Faster Virtual Coaching Services Run Farther & Faster Instagram and Facebook

May 21, 2020

How should I approach my summer training ? How do I start to train when everything continues to be canceled? In this month’s monthly coaching chat, Lisa Levin and Julie Sapper answer these questions and discuss how to approach summer training, including tips on goal setting, heat training, periodization, and the importance of acknowledging that it’s okay not to be okay. Follow us for more tips on Facebook, Instagram, and check out our coaching services at Runfartherandfaster.com

May 13, 2020

What a treat to talk with one of our very favorite professional runners, Allie Kieffer! We decided to release this as a bonus episode on Wednesday because who couldn't use a little Allie advice during quarantine? We want to apologize for the audio in our voices (not Allie's). We had some technical issues with our Zoom audio while recording, and with some of our questions, you'll hear an echo. Bear with our voices because Allie's is loud and clear. Some background about Allie: A native of West Islip, New York, Allie ran for Wake Forest University and Arizona State before running professionally in 2010. Following a hiatus, Allie returned to professional running after placing fifth at the 2017 NYC Marathon in 2:29:39 and signing with Oiselle and Asics. Since then, Allie has become a role model for runners with her unique approach to running, training and life. Her transparency and empathy comes through in this interview during which she discusses how she approaches her coaching, personal obstacles, and the pressures that she has encountered as a professional athlete, including in the social media arena. Now residing in Austin, Texas, Allie is not only a talented runner, but she is a talented coach and shares some of her tips for approaching training during the pandemic. Allie can be found on all social media platforms: Instagram: @Kiefferallie Twitter: @Alliekieffer Information on Run Farther & Faster's private virtual coaching: runfartherandfaster.com Social Media Handles: Instagram: @runfartherandfaster Facebook: Run Farther & Faster Twitter: @Runfartherfast Please leave a review on iTunes and thank you for listening!

May 8, 2020

Following a discussion on another week of pandemic life, Lisa and Julie welcome Senior Peloton Instructor and run coach, Matt Wilpers, to the podcast. A former Division I distance runner with twelve years of cycling and run coaching experience, Matt, who is best known for his Power Zone Training Peloton classes, shares what he’s learned as a coach and an athlete; how we can overcome challenges, such as injury, and turn them into opportunities; how men and women differ in response to training; and how we can best approach our fitness during the pandemic. Matt shares how he achieved a new PR at the 2019 NYC Marathon after over ten years of marathon running, how he approaches his own fitness, while balancing teaching Peloton classes, and how runners can implement cycling into their running for overall fitness gains. Show Notes: #Irunwithmaud (in memory of Ahmaud Arbery, to raise awareness about racism and injustice, run 2.23 miles on 5/6, Ahmaud’s birthday, and post a dedication with this hashtag). www.onepeloton.com www.mattwilpers.com www.instagram.com/mattwilpers www.aftershokz.com Sign up for our virtual Run Farther & Faster team for Lawyers Have Heart! Run a 5K or 10K and support the American Heart Association. https://www2.heart.org/site/TR/HeartWalk/FDA-FoundersAffiliate?team_id=574962&pg=team&fr_id=5486 You can find us and information about our coaching on Instagram, Facebook, our website, and through email at julieandlisa@runfartherandfaster.com. Matt's Bio: Matt has been coaching runners and cyclists of all ability levels since June of 2008. As a former CPA and pre-med student, he believes that a technical and hands-on coaching approach in combination with a fun and positive training atmosphere brings out the best performances in his athletes. Matt has taught group fitness classes for various companies including Equinox and Mile High Run Club. More recently, he has been able to pursue his passion by teaching at Peloton. Relevant certifications: NYU Postbaccalaureate Prehealth Certification IRONMAN Certified Coach NASM Certified Personal Trainer Hunter Allen Power-Based Training Certification RRCA Certified Running Coach Schwinn Certified Indoor Cycling Instructor USA Cycling Licensed Level 3 Coach VDOT O2 Certified Distance Running Coach Special thanks to our editor, Erin Bryant.

May 1, 2020

Matt Fitzgerald, who has written several running books, including 80/20, Racing Weight, Diet Cults, and How Bad Do You Want It, returns to the podcast to discuss his latest book, Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age. Matt shares how he lived a lifelong dream for thirteen weeks in Flagstaff, Arizona, where he trained and lived with the HOKA NAZ Elite Team under coach Ben Rosario. Matt shares how he overcame imposter syndrome, changed his running, rehabbed an injury, and achieved his goal of setting a new 13 year-old PR of 2:39 at age 45 at the Chicago Marathon. Matt’s tips and experience will resonate with all runners of all ages, especially those who want to overcome a longstanding plateau. Matt, who contracted and thankfully, recovered, from Coronavirus, also shares how he eased back into running after being ill for several weeks. Matt’s book will be released on 5/5/20 and can be found in all local and national book retailers.

Apr 29, 2020

Lisa and Julie of Run Farther & Faster joined with Rachel Miller of ProAction Physical Therapy to present a webinar on 4/29/20 on tips for running healthy in the pandemic. Over 100 runners from around the world attended the webinar and asked questions, which were addressed throughout the presentation. ProAction Physical Therapy is offering PT through telehealth. Check out their website for additional information. Run Farther & Faster continues to offer virtual coaching throughout this time of uncertainty. Please reach out to julieandlisa@runfartherandfaster.com with any questions regarding this presentation. We plan to do more of these throughout the next few weeks.

Apr 25, 2020

Montgomery County Road Runners Club Coach, Conroy Zien, shares his long and inspiring journey to qualify for the Boston Marathon. He details the setbacks, and how he was able to defy the odds to achieve a PR and a BQ at age 50 at his 30th marathon. Conroy’s story will resonate with any goal digger, especially those working to qualify for Boston.

Apr 20, 2020

Julie and Lisa welcome back veteran Boston Marathoners, Ken and Dan, who, along with Lisa and Julie, share some of their favorite Boston Marathon moments over the last two decades. This episode is being released on what should have been Marathon Monday 2020 to bring some laughter and motivation to listeners during these uncertain times. Please consider leaving a review on iTunes if you enjoy this podcast.

Apr 16, 2020

We welcome Boston Race Director, Dave McGillivray, back to the podcast for a second time to discuss the Boston Marathon, how he’s coping during this pandemic, and what we can all do as runners during this time of uncertainty. Dave is an accomplished athlete, philanthropist, author, motivational speaker, the founder of DMSE Sports, and a father of five. We appreciated Dave’s candor and advice during these challenging times. For those interested in helping kids set some goals, check out Dave’s Dream Big Marathon. (http://dreambigwithdave.org/dream-big-marathon-2/). Special thanks to our editor, Erin Bryant.

Apr 10, 2020

Michael Wardian joins Lisa and Julie ,just a few days after winning the Quarantine Backyard Ultra Marathon, which featured more than 2,000 runners virtually competing to determine who is able to run the most 4.167 mile loops, Mike shares what motivated him during the race, which captivated quarantined runners and non-runners all over the world, what he used to fuel, and how he kept going even when he wanted to quit. Mike shares how we can continue to stay motivated during uncertain times, his secrets to staying injury free, and how he recovers so quickly after a race. We want to give special thanks to our editor, Erin Bryant, who has helped us keep these episodes launching during this pandemic.

Apr 3, 2020

After Julie and Lisa discuss how they are living their best pandemic life, they welcome track and cross country coach, Kellie Redmond , who is also the owner of T.E.A.M. Fit, through which she currently offers live strength training classes via Zoom. Kellie is a NASM and IDEA certified personal trainer and fitness instructor. Kellie has displayed a lifetime passion for health and fitness majoring in exercise physiology, with emphasis on cardiac rehab, and working at a fitness center throughout high school and college. Kellie worked for Ford Motor Company upon graduation and assisted employees with their fitness programs and healthy lifestyles. In 2005 Kellie carried this passion to the Wootton High School Track and Cross Country program. Since being at Wootton, Kellie has created one of the top programs in Maryland, compiling 5 Coach of the Year awards as well as numerous County, Regional and State Track and Cross Country awards. Kellie has also been a runner for most of her lifetime and competed as a division I track and cross country runner and shares her tips for running healthy for a lifetime and how to approach running in every decade..

Mar 28, 2020

After Lisa and Julie discuss the week and Lisa shares some tough news, they welcome their dear friend and RunWashington's top physical therapist, Rachel Miller, the owner of ProAction Physical Therapy. This mom of two and business owner candidly shares her strategies for coping with difficult and uncertain situations. Her advice is golden. Rachel then shares how runners can use this quarantine as an opportunity to improve weaknesses and the exercises/drills runners should be doing during this time to come out of quarantine life stronger than ever. Like so many health care professionals these days, Rachel is providing telehealth physical therapy for runners located anywhere in the country. To schedule an appointment with Rachel, go to her website or call 301-881-2273. To check out the strength training videos provided by our favorite trainers and discussed on our podcast, head over to our Facebook page. Special thanks to our amazing editor, Erin Bryant.

Mar 20, 2020

WOW. It's been a WEEK. After Lisa and Julie talk about how to approach training during this time of uncertainty, homeschooling, and social distancing, they welcomed Mental Performance Consultant, Carrie Jackson Cheadle, the co-author (with previous podcast guest, Cindy Kuzma), of Rebound , who shares her tips on managing the stress and anxiety during these unprecedented times. We hope that runners and non-runners find this conversational helpful. We are all in this together. Here's a little about Carrie: Carrie Cheadle lives just north of San Francisco, California and has been working on the performance of teams, organizations, and individual athletes and exercisers since 2002. She is a Certified Mental Performance Consultant through the Association for Applied Sport Psychology and author of the book On Top of Your Game: Mental Skills to Maximize Your Athletic Performance and co-author of Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries as well as the co-host of the podcast The Injured Athletes Club. She has been interviewed as an expert resource for articles that have appeared in publications such as Outside Magazine, Shape Magazine, Men’s Fitness, Women’s Health, Runner’s World, Women’s Running Magazine, Bicycling Magazine, New York Times, and HuffingtonPost. She is a sought-after speaker and has spoken and consulted with many collegiate teams, cycling teams, and triathlon teams, as well as corporate organizations including CamelBak. She’s also been featured in the TrainingPeaks blog and webinar series as an expert in Mental Skills Training. Carrie has worked with athletes of all ages and at every level, from recreational athletes to elite and professional athletes competing at national and international levels. Carrie also specializes in working with athletes and exercisers with Type I Diabetes and she’s the director of the Mental Skills Training Program for Diabetes Training Camp. She received her Bachelor of Arts degree in psychology at Sonoma State University and her Master of Arts degree in sport psychology at John F. Kennedy University. Carrie has taught both undergraduate and graduate levels for psychology classes and is currently adjunct faculty for John F. Kennedy University.

Mar 13, 2020

After Julie and Lisa provide tips on training after the news of the cancellation of every race on the planet, they welcome elite runner, Kate Landau. Kate, who is 43, recently finished 14th in the Olympic Marathon Trials in a time of 2:34. Kate shares how she overcame an eating disorder to rediscover running and become one of the top masters marathoners in the country with a 2:31 PR at Boston 2019. As a single full-time working mom, Kate balances her training, motherhood, and a career as a physician's assistant. We have no doubt that Kate's story will resonate with all of our listeners. Kate, like so many of our listeners, was scheduled to run Boston 2020. Like everyone else, she is adjusting her training and goals during this time of uncertainty and focusing on the process. To learn more about Kate, check out this recent article in RunWashington.

Mar 6, 2020

Denver-based clinical sports psychologist, Dr. Justin Ross, the founder of Mind Body Health, LLC , helps athletes all over the world to develop high performance skills aimed at peak performance. In this episode, Justin provides tips for scenarios that runners experience while training and racing, including overcoming pre-race and performance anxiety, negative thoughts, process and outcome goals, and the impact of social media on our mental approach to training. Justin, who is a 2:57 marathoner, will be running his fourth Boston Marathon in April and provides race specific tips so that we can be mentally and physically strong on race day. His masterclass, Unlock Your Athletic Potential, is now available on the Insight Timer App. Justin can be found on Instagram and Facebook. Show notes: Running on Om Podcast Episode with Molly Seidel BAA Updates on Corona Virus Run Farther & Faster on Instagram and Facebook

Feb 28, 2020

We came across registered dietitian, Laura Moretti Reece, after reading an article in Runner's World about Amelia Boone , which was written by previous podcast guest and friend, Cindy Kuzma, We loved what Laura had to say and once we saw that she was a Boston Marathoner herself with a wealth of expertise on fueling athletes, we knew we had to reach out and ask her to join us on the podcast. We were so lucky to talk with Laura for over an hour on all things nutrition and marathon fueling. She talked about how to fuel for marathon training and on race day, diet trends, including Keto and intermittent fasting, and how we can all use a few simple rules of thumb to fuel our engines for marathon training. Take notes and enjoy our conversation with Laura. Laura can be found on all social media platforms. She provides virtual and in-person nutritional counseling for athletes of all ages. Special thanks to Run Farther & Faster Podcast editor, Erin Bryant. Music credit: Room 69 by Electronic Senses | https://soundcloud.com/electronicsenses Music promoted by https://www.free-stock-music.com Creative Commons Attribution-ShareAlike 3.0 Unported https://creativecommons.org/licenses/by-sa/3.0/deed.en_US

Feb 22, 2020

Lisa and Julie welcome shoe expert, Kelly Scherf, of RnJ Sports, along with Nike Vaporfly enthusiasts and veteran Boston Marathoners, speed demon, Roman Gurule, and Boston Bound author, Elizabeth Clor, to the podcast. Kelly, often referred to as the shoe whisperer, is the apparel buyer for RnJ Sports and a seasoned marathoner herself. Kelly has been providing fittings for runners of all levels, from elite to very beginner, for almost 20 years, and shares her expertise on selecting the optimal running shoe. Kelly also weighs in on the Vaporfly controversy and who could benefit from the shoes. Roman and Elizabeth, who boast marathon PRs of 2:56 and 3:15, respectively, weigh in on their Vaporfly shoe experiences. Both provide excellent advice on the criteria runners should use when deciding whether or not to run with the famous carbon plate. This is an interesting and informative conversation for any runner--after all, shoes are the most essential piece of running equipment. Please like, share, and review! Special thanks to Run Farther & Faster Podcast editor, Erin Bryant. Music credit: Room 69 by Electronic Senses | https://soundcloud.com/electronicsenses Music promoted by https://www.free-stock-music.com Creative Commons Attribution-ShareAlike 3.0 Unported https://creativecommons.org/licenses/by-sa/3.0/deed.en_US

Feb 15, 2020

Following a recap of the Miami Half Marathon 2020, Julie and Lisa provide training tips during the two months before Boston. The Don’ts: 1. Don’t panic. Instead of thinking of what you haven’t done, take a look at all you have done over the last few months. It’s counterproductive to feel that you are behind. 2. Don’t compare. Every body, every runner is different. Everyone needs different amounts of recovery and can tolerate different levels. 3. Don’t compensate. You can’t cram training. Don’t do too much! Don’t do too much speed, too many long runs,too many hills, too many miles. Focus on where you are right now and build from there. 4. Don’t ignore. If you have a pain, feel extra fatigued, feel sickness coming on, do not ignore. 5. Don’t worry about your easy paces. The Do’s 1. Practice marathon pace and lactate threshold pace 2. Run on hilly routes 3. Stay injury free through massage, strength work, ,foam rolling, and resting 4. Run easy on easy days. 5. Get fitted for shoes 6. Practice nutrition on long runs while running fast 7. Sleep longer 8. Take rest days 9. Eat to fuel, not just during taper week 10. Practice positive self talk while running in tough conditions. 11. Practice running solo because you will be running solo in the marathon 12. Schedule a tune-up race or two. Schedule recovery days for the tune-up race. Use the tune-up as a guide. 13. Believe in yourself Special thanks to Run Farther & Faster Podcast editor, Erin Bryant. Music credit: Room 69 by Electronic Senses | https://soundcloud.com/electronicsenses Music promoted by https://www.free-stock-music.com Creative Commons Attribution-ShareAlike 3.0 Unported https://creativecommons.org/licenses/by-sa/3.0/deed.en_US

Feb 6, 2020

Following Lisa and Julie's recap of their 10 year celebration in which they provide ten lessons learned over the last decade, they welcomed Phil Stewart to the podcast. Phil is both a running and race management legend, both in the DC area as well as on the national and international stage. Phil has been the Event Director for the Credit Union Cherry Blossom 10 Mile Run, the premier springtime running event in Washington, DC, since 1991. He is arguably one of the nation’s experts on road race management, and is the editor and publisher of the Road Race Management newsletter, as well as the co-author of Organizing Running Events: The Complete Guide to Staging a Successful Road Race. Before he became a race director, Phil was, and still is, an accomplished distance runner. He has run the Boston Marathon 24 times, the first time in 1975, where he finished in 2:19:58, qualifying him for the 1976 Olympic Trials. He returned in 1977 to finish 15th overall. Phil has run Boston every decade of his life since those first races, and will return this year to compete for the first time in his 70’s. Special thanks to Run Farther & Faster Podcast editor, Erin Bryant. Music credit: Room 69 by Electronic Senses | https://soundcloud.com/electronicsenses Music promoted by https://www.free-stock-music.com Creative Commons Attribution-ShareAlike 3.0 Unported https://creativecommons.org/licenses/by-sa/3.0/deed.en_US

Jan 30, 2020

Beatie Deutsch or “Speedy Beatie” is back on the podcast to talk about her recent win at the Tiberias Marathon, where she achieved a 10 minute PR in a time of 2:32. This two-time Israeli National Champion, shares her ability to use mental strength and a growth mindset to run faster than she ever imagined. Beatie shares her tips to channeling a positive mindset, even when the goal seems unattainable. Beatie, who was a guest on our podcast last year, lives in Jerusalem with her husband and five kids, and, as an Orthodox Jew, runs in modest attire—hey Nike let’s get her a clothing line. Listeners will undoubtedly find Beatie’s approach to challenges incredibly motivating and inspiring.

Jan 23, 2020

Jeannie Rice a 71 year-old grandmother marathoner, recently broke the marathon world record for her age group by running the 2019 Berlin Marathon in 3:24 (that’s an age graded time of 2:12). Jeannie, who started running at 35 to lose weight, qualified for Boston at her first marathon and then again 35 more times. She provides her tips for running and enjoying the Boston Marathon and beyond. Jeannie shares her secrets for remaining injury free throughout her entire 35-year running career and what motivates her to keep running competitively and breaking her own records.

Jan 17, 2020

Following a recap of Julie and Lisa’s Boston training week, they welcomed Chicago- based journalist, Cindy Kuzma, who shares her perspective on the running world, injury, the impact of social media on running and of course, the Boston Marathon. Cindy is a prolific health and fitness writer with articles in Runner’s World, Outside Magazine, and so many more. She recently wrote Rebound: Train your mind to bounce back stronger from sports injuries with co-author, Carrie Jackson Cheadle. She is also the co-host with Carrie of the Injured Athletes Club podcast. Cindy is a seven-time Boston Marathon finisher and just an awesome person. Rebound by Carrie Jackson Cheadle and Cindy Kuzma The Extreme Boston Marathon Ritual That Shows I've Completely Lost It! by Cindy Kuzma Run Farther & Faster Virtual Coaching Injured Athletes Podcast Injured Athletes Facebook Group

Jan 9, 2020

After Lisa and Julie recap their winter break races, including the Tiberias Marathon(!), and discuss their ten year anniversary, they provide ten key tips for training for Boston during the base building phase of marathon training. Notes: Headlightz hats, Kindred Nutrition (Amy Goldsmith), Runiversary, lululemon, MCRRC, Beatie Deutsch, Headlightz, ProAction PT.

Nov 29, 2019

Lisa and Julie recap their races—the Marine Corps 50K and the Last Chance to BQ.2 Marathon, and discuss how to prepare for spring marathon training.

Jul 4, 2019

Lisa and Julie recap the four-part series with a discussion on overcoming obstacles, setting goals, and managing the seasons of life and running. They discuss their own running goals along with the runners they coach and how to find joy in running, regardless of the goal. Thank you to our listeners! Please leave a review and subscribe! We will be back in the fall for our next series, so subscribe so you’ll be the first to know.

Jun 28, 2019

After suffering a heart attack at age 41, Boston Marathoner, Rod Vieria, made himself a big promise. In this episode, Rod shares his remarkable journey from hospital to Hopkinton.

Jun 21, 2019

Marathoner and mom of two, Erin Linton, shares how she overcame the unimaginable —an aneurysm—and returned to running. Erin shares her unbelievable journey over the last six months, and we have no doubt that any listener will be inspired by her courage and tenacity. Erin can be found on Instagram at @ehlinton.

Jun 13, 2019

Elite Canadian runner, Rachel Hannah, R.D. has an impressive running career as the Canadian champion in the 10K, half marathon and cross country events, along with earning the bronze medal at the 2015 Pan Am games. In the middle of her success, Rachel encountered a number of obstacles. Rachel talks about her struggle with amenorrhea and low bone density, which resulted in multiple potentially career ending injuries. She discusses how she approached injury and recovery and how she overcame the weight pressures that are so prevalent in distance running to recover and continue running professionally. Rachel provides lots of sound advice for anyone who struggles with proper fueling an/or injury. Rachel can be found on Instagram at @rachelhannahrd.

Jun 6, 2019

We are back in action and kicking off our next podcast series with an incredible guest, Shawn Livingston, who, through running, overcame a heroin addiction and will share how he conquered seemingly insurmountable obstacles to become an accomplished ultra runner and so much more. Shawn’s life story is the subject of a soon-to-be-released documentary, Woke the Monster. We hope that you will find Shawn as inspirational as we do. Shawn can be found on Instagram and through his website wokethemonster.com.

Apr 16, 2019

Just hours after arriving home from Boston, Julie and Lisa recap in detail the 2019 Boston Marathon!

Apr 14, 2019

Lisa and Julie, along with special guest Lindsay Thomas, discuss all of the pre-race happenings in Boston, including a detailed weather forecast, courtesy of Zach Hawkins.

Apr 11, 2019

Lisa and Julie provide all of the planning, packing and racing tips you need to run your best Boston Marathon. After the coaches provide their own last-minute tips and tricks, they welcome native Bostonian, Boston Marathoner, and Boston Marathon announcer, Rachel Glazer, who provides essential Boston Marathon spectating tips.

Apr 6, 2019

As Boston 2019 approaches, we wanted to bring to our listeners two Boston Marathoners to watch, Karen Howe and Teal Burrell. Karen Howe Karen is an eight-time Boston Marathoner who recently achieved a PR at age 42 at the NYC Marathon in a time of 3:10. Karen talks about her running journey, including how she has become faster as a master. Karen has two children and resides in Rochester, New York. Teal Burrell Teal, a member of the elite Oiselle Haute Voilee Team, progressed from a four hour marathoner to a two-time Olympic Trials Qualifier. Teal discusses how she whittled down her marathon time to achieve a new PR of 2:39 at the California International Marathon. Teal has one child and resides in Richmond, VIrginia. Both of these ladies are women to watch, and we hope you enjoy hearing their motivating journeys as much as we did.

Apr 4, 2019

After Lisa and Julie discuss their training, Kathrine Switzer, the first official female entrant to finish Boston, joins the podcast. Kathrine shares how running has impacted her life and how she continues to use running as a vehicle for social change through her empowering organization, 261 Fearless . Kathrine details her 1967 Boston Marathon experience and so much more! To find out more about Kathrine, including her speaking schedule in Boston, check out Kathrine's website.

Mar 28, 2019

After Lisa and Julie discuss the highs and lows of the week, including some tough news, they welcome Matt Fitzgerald to the podcast who discusses his new book, Life Is a Marathon, among with his philosophies on training, racing, mental fitness, nutrition, and Boston strategy. Matt, as the author of over 20 running books, including 80/20, How Bad Do You Want It, and Diet Cults, provided a ton of great information in this packed episode.

Mar 20, 2019

Following a brief recap of training and life, Lisa and Julie welcome back coaches and seasoned Boston Marathoners, Ken Trombatore and Dan DiFonzo, who provide loads of crucial tips on how to properly race the Boston course.

Mar 14, 2019

After Lisa and Julie discuss their training for the week, they welcome two coaches, Ken Trombatore and Dan DiFonzo. Ken, Dan, Lisa and Julie, who have collectively run over 50 Boston Marathons, discuss all aspects of the Boston Marathon from training and preparing (Part I) to race execution (Part II). In between they share funny stories, insider tips, and why this race is unique. This is a must-listen for all who are headed to Beantown to race this historic course.

Mar 7, 2019

After Lisa and Julie review their Boston training and racing for the week, Boston Race Director, Dave McGillivray, joined the podcast to discuss all aspects of the Boston Marathon and beyond. Every listener will benefit from Dave’s insight and experience! Dave is an accomplished athlete, philanthropist, author, motivational speaker, and the founder of DMSE Sports.

Feb 26, 2019

After Lisa recaps the wet and wild RRCA 10 Miler, Julie and Lisa welcome Beatie Deutsch, AKA, “Speedy Beatie,” Israel’s fastest female runner, mother of five, and an Olympic contender. Beatie talks about her training, how she conquers obstacles, and why running with an attitude of gratitude has helped her become the fastest female in Israel. Beatie can be found on Instagram @marathonmother and Facebook @BeatieDeutsch Beatie dedicates all of her miles to the charity, Beit Daniella, a residence for teens recovering from mental health challenges. To donate, check out the link in her instagram profile.

Feb 21, 2019

Following a discussion about their Boston Marathon training, Lisa and Julie welcome Christie Aschwanden, the lead science writer for FiveThirtyEight and the author of GOOD TO GO: What the Athlete in All of Us Can Learn From the Strange Science of Recovery. She’s the co-host of EMERGING FORM, a podcast about the creative process. Christie talks about the importance of recovery in training and dispels some of the myths behind recovery and discusses multiple types of recovery, including hydration, sleep, massage, ice, and heat.

Feb 14, 2019

After a discussion on their Boston Marathon training, including Lisa’s love for Slim Jims, Julie and Lisa welcomed CNN Correspondent, Tom Foreman, author of My Year of Running Dangerously, ultra runner, and 2018 Boston Marathon Finisher. Tom offers wise training advice and tips that apply to running and life.

Feb 7, 2019

After Lisa and Julie recap their Boston Marathon Training this week, they welcomed renowned sports psychologist, Dr. Jennifer Lager, founder of GAME (Get a Mental Edge), who provides practical tips on how to train the brain to be a better runner and human. Dr. Lager’s advice for developing a mental strategy in training for execution on race day will undoubtedly help all runners get a mental edge.

Feb 4, 2019

Bonus Episode! On Monday, January 28th, Washington, DC, area runner, Mike Wolf, while on a business trip in San Diego, bumped into four-time Olympian and champion marathoner, Meb Keflezighi. Much to Mike’s shock, Meb invited Mike to run with him. In this episode, Mike shares all of the details of this magical encounter. https://www.facebook.com/142537999769/posts/10156949200964770?sfns=mo

Jan 31, 2019

After Lisa and Julie review their training this week, including Julie’s race recap of the Miami Half Marathon, they welcomed special guests, Christy and Eric Giroux, to the podcast. Following a discussion on the importance of strength training for distance runners, Christy and Eric provide a simple 30 minute strength training program for runners to follow during a marathon training cycle to optimize strength, mobility and injury prevention. For videos of the exercises discussed and for further information on this episode, go to our website. www.runfartherandfaster.com

Jan 24, 2019

Lisa and Julie talk all about the Boston Marathon with Dr. Lee Firestone, DPM. They cover a wide range of topics, including training tips, injury prevention, and innovative treatments for common running injuries. Noteworthy mentions include: READ Farther & Faster Book Club on 2/3; Miami Marathon, Nuun, lululemon Gaithersburg, Montgomery County Road Runners Experienced Marathoners Program, Run Farther & Faster Speed and Strength Program, EPAT, ultrasound, RnJ Sports, Rockville

Jan 17, 2019

Following a discussion between Julie and Lisa about winter training, Amy Goldsmith, R.D., a sports dietitian and founder of Kindred Nutrition, provides advice on all things nutrition and running, including fueling during training, proper nutrition before race day, and eating for optimal racing. Amy dispels some nutrition myths and provides a nutrition plan for training and racing. Show Notes: Matt Fitzgerald, Author of Diet Cults Run Farther & Faster Virtual Coaching READ Farther & Faster Book Club (Rockville) lululemon Saturday Group Run (Gaithersburg) Amy Goldsmith, RD, Kindred Nutrition RMR Testing Rich Roll

Jan 10, 2019

Julie and Lisa discuss their training during the first half of the episode and then welcome 2:47 marathoner and 12-time Boston finisher, Ken Trombatore, who shares his tips, along with some funny stories, for training and racing your best race. Show Notes: Montgomery County Road Runners Club Run Farther & Faster lululemon Gaithersburg at Crown Prime Fitness Zengo Lifetime Cycle Orange Theory Fitness

Jan 5, 2019

Tune in for weekly episodes during this 14 week training cycle with Run Farther & Faster coaches, Julie and Lisa, for tips on training for Boston.