Afleveringen
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In this final episode of the year, I answer questions from you! With questions from the UK, Canada, and all over the US, we cover caffeine and training, VO2Max, race planning, when to press vs. rest, osteoporsis and running, race goals, and so much more!
Thanks to everyone who sent in a questions.
I will be taking next week off, and episode #363 will release on January 10th. Happy New Year everyone!
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How important is strength training for runners?
Very important, but you have to do it the right way. It should support and supplement your running and not take away from it.
In this episode, I give you 5 principles to construct your strength routine in a way that it will be additive to your running. Hint: it isn't about massive lifting sessions where you can't life your arm or move your legs the next day. It won't impress your social media, but it will lead to times that impress your Garmin!
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Zijn er afleveringen die ontbreken?
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We are back to our listener conversations, and this week we talk with Pete from Michigan. Pete has 4 kids and is about to turn 50. He is wondering if he can still get faster as he ages and wants to know how to optimize around that. He also has a goal to race Boston some day, so we dig into the big picture plans for that as well.
I believe Pete still has faster days ahead, and like many of you, he just needs to do the work and believe!
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In episode 357, I talked about the forest, the big picture and the long term view for your running goals. In this episode, I talk about planting the individual trees to achieve the forest of your dreams. Those individual trees are made up of a routine that is as consistent and year-round as you can possibly be. But, why and what does a successful routine look like?
I break it all down for you in this one so that you can create a routine that will help you reach your max potential. How do the runs, the strength training, the recovery routines, and everything else fit together? And how do you tailor it for you?
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Another listener - Maeson - joins the show to get coaching on chasing her big goal to qualify for the Boston Marathon. She has the confidence to dream big, but that confidence can often shrink on the starting line.
In this conversation, we help her refine her "why" for the big goal and then discuss the tactics to get there including discussions on weekly volume, cross-training, the importance of super easy running, and the need to vary her target race distances.
This episode is for anyone who might have doubts about chasing their big goal. Maeson can do this, and you can too!
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This episode was inspired by many recent chats with athletes and listeners.
Often, we get too focused on the minutia, on the little details, without keeping track of the big picture in training. In this episode, I give you 7 things to consider in order to keep your eyes on the forest, so you don't smash into a tree! This one will also help you keep a proper perspective in order to reach your long term potential.
And please forgive the idioms and analogies... there are plenty of practical tips in this one too!
Reminder: if you want to join our Crushing Boston virtual group, then email [email protected].
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Thank you to everyone for the warm welcome back to podcasting! It's been validating to hear the response.
We are back today with a conversation with listener April from Michigan. She is a mom of 3 who is trying to break 4 hours in the marathon. She has great questions about the path forward to do that, and along the way, we start dreaming even bigger! I think many of you will relate to and can learn from April's journey, so I hope you enjoy.
If you want to jump on a podcast like this with me, then email [email protected]. If you want to join our Crushing Boston Virtual Group which starts on December 9th, then email [email protected]. It's good to be back!
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Hey everyone... we are back after a long hiatus! I needed a break over the summer that turned into a longer break than anticipated, but I always knew I would be back. Thank you for your patience with me and thank you to everyone who asked how I was doing.
In this episode, you get two parts. Part 1 is a re-introduction of me, who I am, and what I believe. Most of this you might already know, but perhaps you will hear some new facts about me. Either way, I felt it important to re-start by grounding you in who I am and what I believe as a coach.
Then, we turn to a chat with Coach Cathy Casey who is launching a new virtual group to prepare people specifically for the Boston Marathon. With her, we talk specifically about preparing for the challenges of the Boston course and how to shape your training accordingly. This will certainly be useful for Boston racers, but will also be useful for anyone tackling a hilly course in the spring. Her new group will start on December 9th, and you can find more info here: https://www.roguerunning.com/virtual-group-training.
If you want to be coached up on a future episode of Running Rogue, then email me - [email protected]. If you want to get on the list for Cathy's new group then email [email protected]. It's good to be back!
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In this one, we are going to talk about how to achieve BALANCE in your running in two different ways.
a. How do you balance running and life? I give you 5 thoughts on how to find time for training while balancing work, family, and relationships.
b. How do you balance finding the edge in performance with overall health? I give you 5 thoughts on how to find and test your limits without sacrificing long term health and longevity.
Balance isn't easy and requires constant work, but I hope these ideas will help you get the yin and yang right for you.
Thank you to Logan and Mikhael for the show ideas that sparked this episode!
To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off on running apparel at Janji.com.
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I am back after an unplanned hiatus with some great listener questions. Check it out and email me with more questions or show ideas - [email protected]. Plus, consider joining the virtual group with me at roguerunning.com.
To read the blog mentioned in this episode:
https://www.drstacysims.com/blog/what-women-need-to-do-instead-of-zone-2
To redeem offers from this episode's sponsors:
Use the code ROGUE for 10% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE. -
It's that time of year again. Your spring race may have just finished, and it's time to think about what's next. Are you doing Berlin, Chicago, NYC or perhaps a fall half?!? In this episode, I give you 5 tips to get the most from your next training cycle. With each tip, you also get the common pitfalls to avoid from my experience as a coach. Do this... not that! We talk about purpose, focus, consistency, polarization, and volume. How are you preparing to run your best race yet?!?
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I had an amazing weekend in Boston nearly two weeks ago. Whether running the marathon or not, there is always so much inspiration to go around on Boston Marathon weekend. In this episode, I give you 9 takeaways from my weekend of cheering/supporting which will inspire you regardless of whether your goal is to qualify for the race or not.
Enjoy!
To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off on running apparel at Janji.com.
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Boston, London, Eugene, Vancouver, Oklahoma City, Carmel, Ohai, Grandma's, and so many more. Spring racing season is here, and I've got 10 tips to get your mind right for race day. Put these to work, and you will be ready to crush it!
To redeem offers from this episode's sponsors:
Use the code ROGUE for 10% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. -
In this episode, I answer recent questions from listeners as well as themes from athletes that I coach.
Today's questions:
How should I evolve paces over time and can I go too slow? What should I do if I have a bad workout or long run? How can I protect myself from dogs on the run? Should I do a 2 or 3 week marathon taper (or 1 or 2 week half marathon taper)? Is your training too easy (or too hard)??To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off on running apparel at Janji.com.
To sign-up for one of the workshops mentioned in the episode, email [email protected].
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We all have fears in training... every single one of us. In this episode, I talk through 6 common examples I see as a coach and give you tips on how to face down each one of them. From doubting your potential to being afraid of never getting back to fitness after injury (and more), this episode might make you feel less alone in your journey. To which of these 6 fears can you relate?
To redeem offers from this episode's sponsors:
Use the code ROGUE for 10% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. -
Where can you improve in order to reach your full potential?
I often get this question, and it's my job as a coach to assess the opportunity areas for my athletes. In this episode, I give you 6 opportunity areas and the associated metrics to consider in order to identify your biggest needs in training. Rate your yourself on all 6 and then go tackle 1-2 areas in your next cycle to take steps toward your true potential!
To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.
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James Dodds and I had a little bit of fun with this episode, and we hope you enjoy it. We riff on 6 topics that have been the object of our recent coaching curiosities or ruminations. The topics range from the limits of easy aerobic volume to maxing out in-run carbs and to the science (and potentially hocus pocus) of advanced recovery techniques (and more). We hope you enjoy this one!
To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.
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It is that time of year where everyone is rapidly falling out of training due to sickness. When that happens, panic mode sets in, and you might try to simply train through it. However, that can be dangerous and cause you to extend your sickness even more. Instead when sick, you need to give your body the time, ability, and resources to temporarily focus on getting healthy instead of getting fitter.
In this episode, I talk about 5 things to consider when managing sickness during training including when to stop and then how to gradually rebuild once healthy again. I do not wish getting sick on any of you, but if it happens, then this episode is for you.
To redeem offers from this episode's sponsors:
Use the code ROGUE for 10% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. -
Zone 2 this and Zone 2 that... it's all the rage on social media and with longevity experts. On the bright side, discussing Zone 2 means that you are talking about the importance of EASY running, and we know easy running is the key to building fitness and longevity. On the other hand, there are misconceptions about what Zone 2 means and how to apply it. In this episode, I give you 6 truths about Zone 2 training, and what that means for your training. I would bet money for a HR monitor that you learn something in this one!
To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.
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James Dodds joins me to help me recap a tough day at the Houston Marathon for me. It was my big goal race, but it didn't go how I hoped it would. Fortunately, the reasons for that are crystal clear, which I break down in the episode. I am still very proud of my day and even more hungry for what's to come. Thank you to everyone for your support in this journey. I will rest, recover, and get back to work!
To redeem the offer from this episode's sponsor, use the code ROGUE15 for 15% off at Janji.com.
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