Running After Age 40 (Sarah Snyder)

Winter running is tough BUT it is also so rewarding! This episode is dedicated to giving you scientific ways to stay warm out on the road. 

Tip #1: Keep your hands warm with proper winter running gloves or mittens! 

Tip #2: Don’t forget to hydrate and fuel properly when running in cold weather.

Tip #3 For Running in the Cold Weather: Minimize wind exposure as much as possible.

Tip #4 for Winter Running: Take care of your skin.

Tip #5 For Chilly Winter Runs: Cover your eyes.

Tip #6 for winter running: Realize your stats may look a little different!

Tip #7 for running in the cold: Mindset Matters….

Tip #8 for winter running. Stay safe when running in the cold!

Tip #9: Use caution when snow is on the ground and you want to run!

Tip #10: Layer up for running in the cold weather! 

Just get out there!

See all the links here:
https://runningwithgrit.com/best-winter-running-tips/
https://runningwithgrit.com/running-in-the-snow/

Whether you are looking for a small gift for a runner as a congratulations post-race, an extravagant gift for the runner in your life, or somewhere in between, this episode is for you!

We discuss:

• Small gifts for runners under $10- perfect to put with a Good Luck card pre-race or to make into a basket for your fave runner

• Best apparel gifts for runners, unique running gifts, running gifts for her and him, and just some items that runners will actually use and appreciate!

• Cookbooks for runners, books for runners, recovery tools for runners, gear, lights, and more!

Be sure to let us know the favorite gift YOU have received or given as a runner!

Check out all of our specific recommendations here:

https://runningwithgrit.com/gifts-for-runners/

Frustrated by chronic running injuries or want to do all that you can to prevent a running injury as you bump up your mileage? Give this episode a listen!

We review an article entitled, Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners. The advice does not pertain only to trail runners, it is perfect for runners over age 40 looking to stay healthy on the roads.

Specific topics discussed:

• 4 Key rules to handle injuries; when to stop and when to keep running
• Foot strength for runners (do the exercises barefoot!
• Overall findings related to injuries in runners, including most common areas and reasons
• Muscle stiffness for runners and why it's important to prevent with a dynamic warmup
• How pylometrics can reduce grown reaction forces

Visit https://www.runningwithgrit.com for all things related to running after 40!

Runners and body image- the topic is massive but it needs to be talked about.

One little statement can trigger someone else into self doubt or worse yet, into a full-blown eating disorder. People see what people do, not what you say.

The mind is a muscle that needs to be worked. Do you know how many negative thoughts an average person has per day? What are you telling yourself?

As a runner, your legs and body are for you. Do you eat to run or run to eat?

How can we break the stigma that all runners need to look a certain way? 

Healthy bodies run long and fast- healthy doesn't mean skinnier. Let's learn to love our bodies and be the best versions of ourselves.

Visit https://runningwithgrit.com for all things related to running after age 40.

Are you an endurance runner or even an ultra-runner wondering about the long-term effects of running? We discuss a recent review article that goes over specific body systems and provides an update on the positive and negative effects of endurance exercise.

What are the effects of running on the cardiovascular system?
How does running affect the respiratory system?
What about the gastrointestinal, immune, renal, and neuropsychological systems?

Spoiler alert- for most runners, the health benefits are all GOOD. There are a few instances you have to be careful, but the article is mostly good news! Listen in to hear the highlights!

https://www.runningwithgrit.com for all things related to running after 40!

As Max Lugavere states, "Eating junk food is so common that when someone eats healthy, it's labeled dieting."

Listen in as we give a high level overview and key takeways from the book, Genius Kitchen, a combo cookbook and nutrition manual. Max Lugavere is also the author of Genius Foods and is on a quest to help us become smarter, happier, and more productive while protecting our brains.

As runners, we want to run faster and run longer. Nutrition plays a vital role in this quest. What are 10 superfoods we can try as runners? What are some things we should avoid? Why is periodic stress helpful while chronic stress is harmful?

Read more about running after age 40 at Running With Grit: https://runningwithgrit.com

A few easy shifts in the words you say to yourself and others can make a HUGE impact on your running life and personal well-being.

There is energy behind the words we use- are you going to use words that fuel you with positive energy or those that zap you and put you in a negative state of being?

If you need a little extra running motivation, try changing the words you use. The words spoken or said in your head make you feel a certain way.

We share 5 quick and easy 'word switches' to give you some extra inspiration for running, working out, eating well, and just getting through the day and week.

What running inspirational quotes or motivational tricks do you use to keep yourself moving?

Visit https://www.runningwithgrit.com for all things related to running over age 40!

If you've ever said, "I just don't feel motivated to work out" or "I just don't feel like running", or "I'm just not a running kind of person", this episode is for you!

Using lessons from Atomic Habits by James Clear, we discuss-

• How if you are having trouble with motivation it's not you, it's your systems
• Why small, seemingly insignificant changes make the biggest difference
• What a habit loop is and how it applies to working out

Running is hard, especially after age 40. If you are looking for some tricks to help you show up and do the work, even if it's less than you want to at first, you should listen in!

Visit https://runningwithgrit.com for more information on running after age 40!

If you are like me, you have a habit of hitting the snooze button! How can runners get better sleep to enhance performance and just have more energy for daily activities?

It's quite simple, but we share 7 secrets to better sleep. Hint- they aren't hard, but they aren't the most fun changes either.

You can probably guess that better sleep means consistency and turning off your electronics. What are some other quick fixes? Tune in to hear!

Links to Products we mentioned:
Blue Light Glasses

Super Loud Alarm

Visit https://runningwithgrit.com for more info on running over 40.

Is distance running bad on the lower back?

What about marathon running? What are the effects of endurance training on the back, specifically on the lower spine.

We dig into a recent scientific publication that answers this question. Researchers from the UK studied the lumbar spine of marathon runners before and after a marathon. The results may surprise you!

A few other tips for avoiding lower back pain while running-

• Complete your core exercises
• Keep your upper spine / thoracic spine area mobile
• Stand more than you sit
• Don't hold anything while you run
• Pay attention to your posture as you get tired on the run

This episode is sponsored by Zox- save 25% on your order using the code SARAH49700; www.zox.com.

Visit https://runningwithgrit.com for all things related to running after age 40!

David Sinclair, author of Life Span, Why We Age and Why We Don't Have To, states that aging is a disease, not something inevitable.

If that is true, treating aging will allow you to keep running and keep living more vibrantly and productive. 

In this episode, we discuss Dr. Sinclair's thoughts and research on:
Nutrition- 

• WHAT and WHEN you should eat and why
• Fasting and why stressing our body can be a good thing

Exercise-

• Why exercise is good for longevity (not for the reasons we thought)
• What specific amounts and types of exercise are beneficial 

Cold and Heat-

• How cold supercharges brown adipose tissue
• Heat and heat shock proteins

We also do a quick review of the supplements Dr. Sinclair takes, including NMN, resveratrol, vitamin D, K2, and aspiring.

Listen in to hear how 20% of aging is genetic- the other 80% of longevity is in our hands! Keep running and keep living!

This episode is sponsored by:
www.zox.com- use code SARAH49700 to save 20% off your order
Outschool- use www.outschooler.me/sarah for $20 off your first classes for your child

Visit https:/runningwithgrit.com for all things related to running after age 40!

What kind of questions do you ask yourself about running? Do you typically just go through the motions and avoid introspection? Asking better questions to yourself can lead to tremendous results- we discuss a few key questions to ask yourself as a runner. 

We also discuss being intentional and dreaming big regarding running and life. Everyone has a a dream, but some of us are afraid to think about our big running dreams! If you have impostor syndrome about being a runner or have negative thoughts holding you back, we have some tips for postive mental nutrition that you may find valuable!

Finally, we discuss how our running and fitness routine affects our children and others in our life. We also discuss how confidence is key and how and why other people's opinions of you don't matter!

As a wrap up, we remind you of the wise words from C.S. Lewis:

You are never too old to set another goal or to dream another dream.

This episode was sponsored by Outschool- visit https://outschooler.me/sarah for $20 off your first class! Visit https://runningwithgrit.com for all things related to running after age 40.

What does the Reticular Activating System have to do with running or runners?

More than you might anticipate! We discuss 10 ways the Reticular Activating System can affect your daily runs, fitness, or race results.

Listen in as we compare the RAS to a colander for draining the pasta that all runners love! Specific topics include:

How does the Reticular Activating System filter our thoughts?
How does the RAS choose which thoughts to keep?
Why does the RAS matter for racing and training runs?
What can runners do to maximize the RAS and its affects on their results?

This episode is sponsored by Outschool- visit https://outschooler.me/sarah for $20 off your first class. For more information on running after age 40, visit https://runningwithgrit.com.

Running groups, running partners....why should you run with others?

It's true- you become a product of the people you surround yourself with, including in running. If you want to improve your running AND your life, you need to be in proximity of people who want you to be better, who believe in you, and who expect you to go to the next level.

AVOID: Energy Vampires
SEEK OUT: Those of different age, pace, and those with enthusiasm and a positive attitude

People are triggers to our behavior, including exercise and overall nutrition and health. Who triggers you and how can you manage those triggers? 

This episode is sponsored by Outschool- visit http://outschooler.me/sarah for $20 off your first classes. 

Visit https://www.runningwithgrit for all things related to running after age 40.

Is eating clean on a budget seriously possible? How can you keep running and eating clean without breaking the bank as prices skyrocket? We discuss 12 quick and EASY ways you can save money but still eat healthy!

We discuss-

• Where to shop and what to buy to save money eating clean
• A few super easy clean recipes for runners
• Action items to improve your running nutrition

This episode was sponsored by Outschool- visit https://outschooler.me/sarah for $20 off your child's first class!

Visit https://runningwith grit.com for all things related to running after age 40, including clean eating for runners and super food tips and tricks!

The most successful, fulfilled people are often morning people! 

If you struggle to get up and get your early morning run in, this quick episode is for you.

We share 10 tips for becoming a morning runner. Exercising in the morning isn't always fun, but it will help you own your day and improve your productivity.

Stop hitting snooze and learn a few easy tricks to shift your mindset about getting up early.

This episode was sponsored by Outschool- save $20 on your first class by visiting https://outschooler.me/sarah.

Follow me at Running_With_Grit on Instagram and visit our site https://runningwithgrit.com.

The Power of One More is a POWERFUL book by Ed Mylett. In the next two episodes, we dive into the concepts of the book and how it can apply to running over 40 and staying fit in your 40s.

Specifically, we discuss Ed's wise recommendations on:
One more dream about running
One more try for fitnness
One more minute or hour of running
One more healthy choice
One more positive emotion during running
One more association

If you want to uplevel your life, but don't have time to read his book, we give you the high level points to apply to masters running and life in general.

https://www.runningwithgrit.com

This episode is sponsored by https://outschooler.me/sarah

In The Power of One More, Ed Mylett discusses raising your standards, embracing the inconvenient, and controlling what you can control. We apply his concepts to running, health, and fitness in Part 2 of the podcast.

What is one uncomfortable thing you can do today to improve your running or health?

Do you ever think to yourself, "I'm too old", "I'm too fat", I'm too busy"?

Are you happy with the amount of miles you are running or the pace you are at?

We discuss stopping overthinking, changing your standards, and taking action each and every day. Getting up early isn't convenient, but inconvenient actions are often those that result in the biggest results.

https://runningwithgrit.com
This episode was sponsored by Outschool- https://outschooler.me/sarah

What do do when you don't feel like running (or working out)....

Seriously. The struggle is real. If you wake up excited to run every morning, I envy you. If you are like most people, many days you simply don't feel like working out. What should you do?

In this episode, we provide actionable steps to get you out the door. I guarantee you will feel better! Running after age 40 is not easy, but it's certainly worth every step.

This episode was sponsored by Outschool- for a free first class for your K-12 learner, visit https://outschooler.me/sarah.

Visit https://www.runningwithgrit.com for all things related to running after age 40!

Have you ever wanted to be more confident in running? Do you sometimes feel like you aren't 'good' enough or that you are not truly a runner?'

This episode will discuss:

1) How to handle that negative voice in your head before, during, and post-run (hint! You can use it to your advantage)

2) Betting on yourself! You are the only person in charge of you. Remember the valuable "What would it take" question.

3) Adding a challenge to your average Wednesday. 

4) How to get out of the ordinary mundane and actually make progress. Second hint- start small!

5) Why actually DOING things is the #1 way to increase confidence.

This episode is sponsored by https://outschooler.me/sarah- get $20 toward your first class for your kiddo- they can do it while you run!

Visit https://www.runningwithgrit.com for all things related to running after age 40.

As soon as Fall hits, the days are shorter, meaning more runs in the dark. Add in the colder weather and the holidays and it's super hard for runners to stay motivated and committed.

We discuss 10 ways to beat the winter blues as a runner after age 40. Specifically, we address the benefits of cold weather running, strategies to get yourself out the door when you want to cuddle under a blanket, and more than anything, emphasize JUST STARTING.

For more information on Running After Age 40, visit https://www.runningwithgrit.com.

It's easy to take running for granted. Maybe you can relate to the feeling of dread when it's time for your run or getting closer to race day and you don't feel prepared.

Today, we discuss 10 ways that running in 2022 and beyond has really changed. Specifically, we review key shifts that we can all be grateful for (and a little running nostalgia). 

By the end of this episode, you may laugh a little at the memories, but you will be thankful for all the wonderful things we have available as runners in the modern day.

Visit https://www.runningwithgrit.com for more things about running after age 40.

Looking for some inspiration from someone who has not only run 48 marathons, but who has beat cancer twice? Listen in as Joe shares with his how he feeds off the energy from the running community to stay motivated one day at a time.

Joe discusses:

• His use of The Galloway Run/Walk Method
• A few favorite race stories, including The Boston Marathon
• How Cancer hit him twice but didn't stop him from running
• Why he wants to keep running and how he believes that helping others helps him even more

Visit https://www.runningwithgrit.com for more info on Running After Age 40 and don't miss our Gift Guide during the holidays! 

Joe's stories:
http://www.xgames.com/espnw/athletes-life/showcase/9909069/4/joseph-emas-hey-back

https://www.prevention.com/fitness/workouts/a39638210/why-i-walk-emas/

Do you understand what epigenetics is? How does running affect epigenetics, and does our diet matter?

We discuss the basics of epigenetics and running and why it's important to understand that we are not stuck with bad genes and the choices we make every day make a difference. Specifically, we review:

• What foods have the most positive epigenetic effects
• How running changes epigenetics, why strength training is important

This episode provides some hope for runners over 40 (or at any age) and shares how we can alter our diet and exercise to stay healthy long term.

For more on running after 40, visit https://www.runningwithgrit.com.

What words do you say (out loud or to yourself) or in writing and how do they relate to running and mental toughness? How can you be more aware of the thoughts you have and how the words you say affect you?

We discuss:

• Running and words of encouragement and how to change your words to change your running
• Why eradicating certain phrases can give such power in fitness and health
• How choice and choosing what happens next can make your running go to the next level

If you are a runner over 40, you likely use some of these phrases or words on a daily (or even hourly) basis.  Try a few of these word switches and see how your running and fitness after 40 changes for the better.

Visit https://www.runningwithgrit.com for all things related to masters running and running over 40. This episode was sponsored by Outschool- visit https://outschooler.me/sarah for $20 off your first class for your learner under age 18.

Have you ever felt like a failure at running or at fitness in general? Maybe you quit your workout regimen, didn't hit your times at a race, or just have had lackluster workouts and got really bummed out.

We discuss why failure can be our greatest teacher and how to deal with disappointment in running. Essentially, we discuss how our brains are designed so that we quickly learn from failure - we remember the pain and don't want to repeat it!

Listen to this short episode to hear how to get back up after 'failing' at running and how to reevaluate your goals and make sure they still make sense.

Visit https://www.runningwithgrit.com for all things related to masters running and running after age 40.

Have you ever made New Year's resolutions and found that they just didn't stick? Maybe you've heard about choosing a word of the year but you've never done it and don't really see the need. 

We discuss choosing a word for 2023 and applying it to running and fitness. In this short episode, we review why a word is better than a resolution, how to pick your word, and what to do once you have that word.

Visit https://www.runningwithgrit.com for all things related to running post age 40! 

Have you ever felt super busy and wondered how you can fit in running, strength training, and stretching? 

If you are like most of us, you've made the excuse at least once that you are too busy to work out.

We discuss 8 Time Management hacks that will help you figure out how to fit more fitness in without being busier or stressed out. Specifically, we cover:

1) 4 ways to audit your schedule to figure out how to fit in more running and strength training and less of the things that aren't bringing you closer to your goal
2) How to do a parking lot workout and why they are crucial to your success
3) Why it's important to add in walking or standing while working
4) Simple ways to save time on food prep
5) Getting your family and friends involved in your running and fitness
6) Spending 2-5 minutes every hour on stretching
7) Preparing for excuses
8) Using work out time as a special time

Visit https://www.runningwithgrit.com for all things related to running after age 40.

Have you ever felt like others don't support your running or your healthy lifestyle? If you are like most runners, you can relate to comments like "Running is bad for your knees" or "Don't you want to take a day off?" or "All you want to do is run".

We discuss how if we put other people's desires and wants ahead of our own, it can affect our running and health.

Specifically, we review-
1) How to handle other people's opinions of your running and lifestyle.
2) Why we cannot change how someone reacts but we can change our own reaction.
3) What to do if you feel like you are trying to justify your ambition.
4) How we make the choices and it's YOUR life.
5) Why to avoid waiting to be happy or proud of yourself.

Visit https://www.runningwithgrit.com for all things related to running over 40.

If you are like most of us runners over 40, you've heard a time or two:

"Running is bad for the knees"

"You should take more rest days"

Maybe you are just starting to run and feel like you don't love it. We dispel the myths that "runners love running" and "some people are built for running".

Listen up as we discuss 7 specific myths about running in your 40s and beyond and the truth behind staying fit and happy as a runner!

Visit https://www.runningwithgrit.com for all things related to running after age 40.

What's your superpower? Why does it matter and how does it apply to your fitness and your running? 

Your superpower is what makes you YOU and what makes you stand out as a runner and an amazing person. We discuss how to identify YOUR superpowers and assess what comes naturally to you.

Once you've discovered your superpowers, how can they be used in your running lifestyle to maximize your fitness? We discuss being the superhero in your own story and believing in happy endings.

Visit https://www.runningwithgrit.com for all things related to running after age 40.

After reading Jim Kwik's book, Limitless, I have a lot of thoughts on applying the  'limitless' mindset to running over 40. Specifically, identifying our deeply held beliefs and limitations and addressing them can change our lives.

We discuss:

• Our limitless brain and how certain activities related to running can have positive impacts on the neural webs in our brain
• 
  
• Ways to change the labels we set early in life about our athletic ability
• 
  
• Belief systems and how barriers are not true barriers
• 
  
• Why it's important to know our passion and purpose in fitness

Visit https://www.runningwithgrit.com for all things related to runners over 40. 

"I'm just not that motivated to run"- have you ever said that to yourself? Or maybe heard a fellow runner say it?

Truth is, none of of our motivated all the time for fitness and health, and instead of motivation, we need to rely on discipline.

This quick podcast discusses some easy ways to focus on discipline as a runner over 40.

Visit https://www.runningwithgrit.com for all things related to running after age 40.

Can two words really change the trajectory of your running over 40?

YES!

We discuss the power of the two words "What If" related to running past age 40 and fitness and life in general. Using this short phrase can stop us from living in the status quo and help us continually challenge ourselves in running.

Demand more of yourself and build momentum in your miles using "What if". 

Visit https://www.runningwithgrit.com for all things related to running after age 40.

Welcome to our podcast episode on "7 Quick Hacks to Take Your Running to the Next Level!" In this episode, we will be sharing some useful tips and tricks to help you improve your running performance and take your training to the next level.

We are all about trying to be 1% better each day and that is what these hacks are all about!

Whether you're a beginner runner or an experienced athlete, these quick hacks will help you achieve your running goals faster and more efficiently. 

Visit https://www.runningwithgrit.com for all things related to running after age 40!

If you have ever been injured and unable to run, you know how frustrating it can feel. You end up not wanting to do anything (including the exercises that will help your injury) and it's easy to get into a negative mindset related to running injuries.

We discuss 11 strategies to cope with being an injured runner over 40. These include mental strategies and physical things you CAN do to keep fit and feeling good even when you cannot run.

Having a running injury can be a huge bummer and disappointment- we get it! Let's figure out how to come back even stronger.

Visit https://www.runningwithgrit.com for all things related to running after age 40.

Have you ever heard the phrase, "Good is the enemy of great"?

How does it apply to our running, especially running over the age of 40? What about to our overall health and nutrition. Even sleep- what about good sleep vs GREAT sleep?

The concept of "good being the enemy of great" suggests that settling for "good enough" can prevent individuals or organizations from achieving greatness. 

Are you satisfied with the status quo or complacent with your current level of running? If so, why is that a negative? Did you know that feeling GOOD can limit your potential and hinder your progress?

Embracing a mindset of greatness involves setting high standards and pursuing excellence, even when it means taking risks and facing the possibility of failure. 

Finding a balance between the pursuit of greatness and self-care is also important to ensure mental and physical well-being. 

Overall, the idea of "good being the enemy of great" emphasizes the importance of pushing beyond the limits of what is considered "good enough" and striving for excellence in all areas of life INCLUDING running.

How much time do you spend worrying before a running race or a long run? Do you ever find yourself worrying about being able to complete your race, whether your time will meet your goal, or if you are even truly a 'runner'?

We discuss abolishing worry from our minds as runners over 40- specifically embracing uncertainty and using concrete methods to challenge our thoughts and eliminate worry as much as possible.

Some level of 'worry' is part of being human, but minimizing worry can help us enjoy our running training and racing.

Visit https://www.runningwithgrit.com for all things related to running over 40 years old!

There is a reason there are Porta-Potties lined up before races and LONG lines of runners (especially women) waiting to use them. 

What do you know (or not know) about the pelvic floor and running?

If you have ever struggled with frequent urination or the urge to pee while running, you've got to listen to this episode! Leaking a bit and frustrated by it? Believe it or not, it may not be something that Kegels can fix.

Listen in as Doctor of Physical Therapist and Pelvic Floor expert Laura Chambers talks us through why we need to use the bathroom multiple times on a run AND what to do about it.

Laura gives us concrete methods to strengthen our core beyond crunches so that we can stop worrying about making that pit stop.

Here are the links to find Laura:

Instagram: @dr.laura_peakwellness

Website: www.peakwellnesstn.com

Free webinar: https://www.peakwellnesstn.com/3steps-webinar-info

Visit https://www.runningwithgrit.com for all things related to running over the age of 40.

What is your mindset like leading up to a big race or training run? Does self-doubt start to creep in or anxiety about hitting your goals?

How can we set process running goals in addition to outcome-oriented goals to ultimately have more fulfillment and joy in our racing and training? 

We discuss:

• Focusing on what we CAN control in races and running
• Setting process-oriented running goals
• Words and phrases that help you with running mindset during races

Visit https://www.runningwithgrit.com for more information on running after the age of 40. 

What if I told you that drinking a green smoothie could change your health in more ways than just the nutritional benefits?

In this episode of the Running After Age 40 podcast, we discuss habits- specifically forming one habit at a time. Do you know the success rate of trying to create one habit vs two? It's startling!

Join us to review the how and why behind creating lifestyle and changes in our running, one habit at at time. You might even want to try a kale smoothie!

Visit https://www.runningwithgrit.com for all things related to masters running and older runners staying healthy and fit!

"I'm not a ' real' runner. Or, "I'm not a 'real' runner anymore.

If you have ever said things like that to yourself, give this episode a listen. What the heck is a definition of a real runner anyway? We discuss what a real runner is and how to use the best self-talk to build your self confidence in running.

Wondering what one word other than real can create self doubt and limit your potential in running? We share a quick and easy way to eliminate the word just from your vocabulary so that you optimize your running and life.

Visit https://www.runningwithgrit for all things related to running after age 40.

We discuss "The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite Running Team" by American distance runner, Kara Goucher.

If you haven't read the book, we provide a quick review of the highlights and issues discussed within, including:

• Confidence in running and racing
• Body image in running and racing
• Speaking up or out for what you believe in related to sports and life

If you are in the over 40 running demographic, this book will definitely make you think about your generation and how it may have affected your running and health.

Link to purchase the book: "The Longest Race"

Visit https://www.runningwithgrit.com for all things related to the over 40 runner.

Do you find yourself comparing yourself to other runners? Maybe you look at other runners or health enthusiasts and find yourself feeling less than. You might think other runners have better bodies, better times, put in more miles, have more motivation..the list goes on.

We are humans and our brains naturally compare ourselves to others. What if we could figure out how to feel inspired by another person's accomplishments instead of resentful and jealous?

We discuss three ways to break free from the comparison trap in running and actually use comparison in a positive way for masters running and running over 40. 

Visit https://www.runningwithgrit.com for all things related to running after age 40. 

Have you ever considered where your personal thermostat is set related to your running life and fitness journey? Maybe you need a reset, a cleaning, or a reprogramming in your running program.

We discuss how we always return to the 'default' setting we have for ourselves related to running. Just like a thermostat maintains a desired temperature, our mind adjusts our internal settings to align with our running goals!

We also have comfort 'zones' related to running that we often get stuck in. If we don't evaluate how our fitness after 40 and running is going, we may not even realize we are staying in that defined comfort zone.

Improving in running entails intentionally expanding this comfort zone by venturing into new experiences, taking on challenges, and embracing discomfort. Small steps, consistently taken, can lead to significant gains in running!

Visit https://www.runningwithgrit.com for all things related to older runners!

You CAN run faster in your 50s if you train properly. Listen in as we learn from Shana Miller, certified Running Coach and owner of www.stilettorunning.com.

Shana shares how she hated running until she started back up (signing up for a half marathon!). She explains how she stays injury-free and avoids burn out while training for marathons and how the highlight of her career was qualifying for Boston as a masters runner.

Additionally, Shana reminds us to ALWAYS SHOW UP and how consistency makes all the difference in training. She is a true inspiration as she plans to continue running and competing in road races for years to come.

Coaching Services from Stilettorunning.com
Fun and stylish running apparel designed by Shana!
https://www.instagram.com/STILETTORUNNING/

In this empowering episode about running mindset and the power of words, we dive into the transformative world of self-talk for runners. 

Discover the incredible impact of your inner dialogue on your running performance and overall mindset. 

We explore powerful strategies to replace negative self-talk with positive, motivating affirmations. Learn to shift from phrases like "I look tired" and "Well that sucked" to phrases that build confidence. 

Gain insights on how to build resilience, boost moral, and cultivate a winning mindset through intentional self-talk. 

Tune in and revolutionize your running experience with the power of your words as a runner over 40.

Visit https://www.runningwithgrit.com/podcast for more information on running in your 40s and beyond.

Join us as we interview a special guest, Joseph Emas (Joe) who is running at 60+. He isn't just running, he's traveling the world to participate in marathons and other road races. We discuss 5 considerations-
1) How to choose races and distances as a runner over the age of 40 (or a runner at any age
2) How to inspire younger runners and keep the flame going!
3) What to do at races to engage other runners and build community (and meet new friends!)
4) How to stay inspired even when things are tough as you age.
5) What to do for training and running as a masters runner and beyond..
Joe is incredibly inspiring and brings stories and experiences to us!

Visit https://www.runningwithgrit.com for more information on running after age 40.

I am NOT a morning person or a natural morning runner! If you are, I am envious! However, I realize the value and importance of getting your workout and morning run done before the day gets busy and you run out of time for your run.

We discuss the power of sleep and its importance for runners, especially masters runners. We also review 10 ways to improve your sleep and get out of bed in the morning to get that morning workout in!

Hint- these are not the most fun recommendations, but they work and you will feel better AND run better - nothing better than that for masters running.

For more information on running in your 40s and beyond, visit https://www.runningwithgrit.com.

We take a break with a short and simple podcast with 10 tips for running on vacation. These are easy things you can do to keep your sanity and get some steps in while still enjoying your holiday! 

Visit https://www.runningwithgrit.com for more information on running after age 40.

Doing a Mid-Year check in on your running goals and overall health is a smart thing to do!

We discuss 10 SMALL changes and habits that have made a difference for me personally and may help you too!

Topics discussed range from food preparation to what socks I recommend- plus a brief chat about fasting and reading.

Thanks for supporting The Running After Age 40 Podcast!

The air fryer I discuss

Feetures socks

In this episode of The Running After Age 40 Podcast, we dive deep into the world of cold water therapy and its transformative effects on runners' recovery. Join us as we explore the benefits and techniques of using cold water therapy, including the legendary ice baths, to optimize post-run recuperation.

Throughout the episode, we unravel the science behind cold water therapy and its ability to expedite muscle repair, reduce inflammation, and alleviate soreness. We discuss their on the physiological and psychological advantages of this refreshing recovery method.

Discover practical tips and tricks for incorporating this practice into your post-run routine, whether it's through ice baths, cold showers, or targeted water immersion techniques.

We also shed light on the potential pitfalls and misconceptions surrounding cold water therapy, emphasizing the importance of proper implementation and guidance to ensure safe and effective recovery. 

Whether you're a seasoned marathoner or a casual jogger, this episode serves as your comprehensive guide to unlocking the transformative power of cold water therapy in your running journey. Prepare to be inspired, educated, and motivated to take your recovery game to new, refreshing heights.

Link to The Cold Pod

Save 10% on The Cold Pod with the code RUNNINGWITHGRIT.

We all look up to superheros- why not be your own superhero and the hero of your own fitness and running journey? We discuss the importance of not putting a limit on your potential due to age or any other factor. The key to success in running over 40 is to never think it's 'too late'.

We also review carefully checking yourself for 'jokes' or sarcasm directed to yourself about your fitness and running regimen. Are you confident and in control? Are you serious about your health or are you so busy joking that you are teaching your brain that you really aren't serious at all?

Finally, we highlight facing our fears and putting one foot in front of the other, step by step. You deserve this!

For more information on running over 40, visit https://www.runningwithgrit.com.
This episode was sponsored by Outschool- for $20 off your first class for your kids visit https://www.outschooler.me/sarah

Running isn't just about putting one foot in front of the other. The power of visualization in running is a game-changer that can boost performance, enhance motivation, and cultivate mental toughness.

We discuss 5 visualization techniques for runners that can make you more confident, resilient, and successful.
1) Visualize your goals in running
2) Race Simulation
3) Overcoming obstacles by visualization
4) Positive Self Talk
5) Recovery and Injury Visualization

Your mind can be your most potent ally in the rewarding journey of running!

Visit https://www.runningwithgrit.com for more things related to running after age 40.

In this episode, we dive into the fascinating world of triggers and how they affect our running after age 40. We explore the various triggers that can either motivate or hinder our progress. 

Whether you're a seasoned runner or someone considering taking up running later in life, this conversation will provide valuable insights and practical tips to make your running journey a fulfilling and enjoyable one.

We define what triggers are in the context of running and how they can play a significant role in our motivation, consistency, and performance. We also explore various positive triggers, such as personal goals, supportive running communities, and the joy of self-improvement, and how they can enhance the running experience.

Finally, we identify common negative triggers that might hinder our progress and enthusiasm for running after 40. We discuss strategies to overcome these triggers and build mental resilience in the face of challenges.

Visit https://www.runningwithgrit.com for information on running after age 40!

Welcome to the Running After Age 40 Podcast, the show that empowers adults over 40 to stay active and maintain a healthy lifestyle through insightful discussions and practical tips. 

In this episode, we're diving into the world of running triggers – those little cues that motivate us to lace up our sneakers and hit the pavement AND make small changes in our diet and lifestyle to make us feel great. As we age, our bodies change, and so do our needs. Join us as we explore the practical changes in triggers for running after the age of 40, ensuring that you can continue to enjoy the many benefits of running while respecting your body's evolving requirements.

Visit https://www.runningwithgrit.com for more information on running in your 40s and beyond!

The words we say to ourselves and to others about our fitness after 40 and our running as masters matter more than we realize! What specific words matter most?

We discuss 5 words that you can keep an ear out for as you are running and chatting. Instead, we recommend action-oriented, confidence language for running self-talk. The goal is always to shift our mindset and significantly enhance our running, fitness, and lifestyle endeavors.

LIsten in as we review 5 phrases that are commonly spoken that can have a potential negative impact on our health as runners!

Visit https://www.runningwithgrit.com for more information on running over age 40.

In today's episode, we're lacing up our sneakers and hitting the pavement as we explore the fascinating synergy between running and professional success. 

Whether it's tackling a challenging trail or navigating a complex project, the skills and mindset cultivated by runners often translate seamlessly to the workplace. 

Join us as we uncover 10+ reasons why runners make exceptional employees and dive into real-world examples that showcase their remarkable abilities in action. 

Whether you're a seasoned runner or just getting started, get ready to be inspired by the powerful parallels between running and excelling in your career.

The dedication, discipline, and determination that runners exhibit during their training journeys are qualities that naturally spill over into their professional lives. 

From time management to resilience, teamwork to creativity, runners bring a unique blend of skills and perspectives that not only enrich their own careers but also contribute to the growth of their teams and companies. 

Visit https://www.runningwithgrit.com for more information on running after age 40.

"Helping others is not only a duty, but it's also a joy that brings fulfillment to both the giver and the receiver." 

This insightful quote by Denzel Washington sets the tone for today's episode, where we'll explore actionable ways to support fellow runners on their health and fitness journey. Remember, through aiding others, we uplift ourselves and our entire running community.

Each of the tactics discussed has the power to make a significant impact on a fellow runner's journey. Whether it's through sharing knowledge, offering encouragement, or simply being there to run alongside them, your efforts contribute to a stronger, more supportive running community.

So, take action, embrace the role of a helper, and continue being a beacon of support for your fellow runners. As Ralph Waldo Emerson said, "The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well."

Keep running, keep helping, and keep making a positive difference!

Note To Self Socks

https://www.runningwithgrit.com

Welcome to another episode of Running After 40, your trusted source of inspiration and knowledge for runners over the age of 40. Today we embark on a journey to explore a pivotal aspect of running that often remains in the shadows – the art of recovery. Whether you've just crossed the finish line of an intense race or completed your routine morning jog, recovery plays a vital role in ensuring you not only endure but thrive as a runner as you age gracefully.

In this episode, we're peeling back the layers of wisdom gathered from seasoned runners and experts to discover easy approaches to post-run and post-race recovery. 

Remember, it's not just about how fast you can run; it's about how intelligently you recover. Age is just a number, but recovery is the invaluable key to a lifetime of fulfilling running experiences.

Specifics discussed include sleep, recovery foods, running surfaces and more! Specific products:

• Foam Rollers
• Foot Massager
• Oofos 

Thanks as always for listening. Visit https://www.runningwithgrit.com for more information on running in your 40s and beyond! 

We're diving headfirst into a topic every runner faces at some point: the infamous "motivation slump." You know those days when your running shoes seem heavier than ever, and your energy levels are as flat as a pancake?

You're not alone in this, folks. We all experience those moments when we just don't want to lace up and hit the pavement. First and foremost, let's recognize that it's perfectly normal! Running is a demanding sport, both physically and mentally. Even the most seasoned runners have days when they'd rather cozy up on the couch than conquer the trails.

So, what do we do when our running mojo has taken a vacation? 

1. Find Your "Why"

2. Do a "Check-Up"

3. Mix It Up

4. Buddy System

5. Reward Yourself:

Motivation ebbs and flows, but what sets you apart is your commitment to keep moving forward, even when it's tough. We all have off days, but they're the stepping stones to our proudest moments. So, when motivation runs dry, remind yourself of the incredible feeling you get post-run—the rush of endorphins, the sense of accomplishment, and the simple joy of being a runner.

Keep running, keep thriving, and keep embracing the extraordinary world of running. Until next time, happy trails!

Worry is a natural part of life, including running. This means your daily training walk / run, your long run of new or newly increased distances, and races. It's normal to feel worry or concern about making the distance. NERVES are normal.

Can I finish a marathon? Was my training enough?
Can I actually do the long-run distance for this week. It's so long!
Can I run a 5k?

The key is to not let worry dominate your thoughts and feelings.

We discuss controlling the controllables related to running. 

Remember the timeless words of Dale Carnegie, "Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy."

Visit https://www.runningwithgrit.com for information on running over age 40.

In this exciting episode of "Running After Age 40," we're about to dive into a topic that's going to fire up your running spirit! It's all about why you should aim for those jaw-dropping, "Is this even possible?" kind of goals instead of playing it safe with the realistic ones.

We've all been there, right? You set a realistic goal, it feels comfortable, and you're like, "Hey, I got this." But here's the thing: that comfort zone isn't where the magic happens. We're going to show you why stepping into the realm of the impossible is where your running journey truly comes alive.

We're spicing things up with amazing stories and some expert insights that'll have you rethinking your approach to running and fitness. Buckle up as we explore how these audacious goals can not only boost your personal growth but also lead to incredible achievements and a sense of fulfillment that's off the charts.

Think about it – the journey from 'I can't believe I'm doing this' to 'I did it!' is a wild ride that will leave you forever changed. So, whether you're in your 40s, 50s, or beyond, it's time to throw aside those ordinary goals and start reaching for the extraordinary.

Join us as we spill the beans on why embracing the impossible is your secret sauce to unlocking the runner within, no matter your age. Get ready to be inspired, because this episode is all about proving that when it comes to running goals, it's okay to dream big – and we mean REALLY big!

https://www.runningwithgrit.com

How do top athletes like Simone Biles get and stay where they are and what can we learn from them as we run beyond 40?

We discuss 8 principles that can be learned from Simone Biles and how we can apply these to running, fitness, and healthy eating.

The topics we discuss:

• Resilience
• Sacrifice
• Resourcefulness
• Determination
• Habits
• Presence
• Self-Care
• Supportiveness 

ANNOUNCEMENT: We are now opening the Wait List for The Running With Grit Tribe, a community of runners over the age of 40 who want to stay physically and mentally strong on the road and in life. 

Do you dread the shorter days and the grey skies? Want to curl up on the couch under a blanket instead of getting your steps in?

Welcome to "Battling the Winter Blues: Running Your Way to a Better Mood." On this episode, we dive into the world of running and wellness to explore how runners can combat the winter blues. 

We discuss the impact of the winter season on mood, share nutritional insights, and provide practical tips to stay motivated. 

Learn what foods to eat (and avoid), the small tricks to boost your mood, and what not to do to maintain your mental well-being during colder months. 

Stay active, stay motivated, and join us on this journey to a better mood.

Visit https://www.runningwithgrit.com for information on running after age 40. If you are interested in The Running With Grit Tribe, a paid community of runners over 40 supporting one another, please contact runningwithgrit@gmail.com. 

In this week's episode, we're diving headfirst into a world of transformation and rejuvenation related to health, fitness, and running. 

Change is the name of the game as I explore eight new additions to my health, fitness, and running routine for the month of October. 

I'm not just embracing these changes; I'm celebrating them. As the saying goes, "Change is good," and trying new things is incredibly invigorating for our physical and mental well-being.

We discuss:
A new fitness tracker
Meal delivery
Running in the dark
Mocktails
Song cues
Comfortable shoes
And More. 

In the wise words of Maya Angelou, "You can't use up creativity. The more you use, the more you have." The same applies to our health and fitness journey. Embracing change and trying new things can reignite our passion for a healthier lifestyle and offer valuable feedback, which is especially essential as we age.

Tune in to this episode for inspiration, motivation, and a reminder that change is not only good but essential for our continuous growth and well-being.

https://www.runningwithgrit.com

Your life isn't a race (or is it)?
In this episode, we focus on FOCUSING on the process and steps you take for running a race, staying healthy, and just feeling fulfilled in life.

What can you continually evaluate on the run or in your life? What is around you? We discuss the need to zero in on the moment and not the outcome.

Visit https://www.runningwithgrit.com for more information on running after age 40.

What's the hardest part of getting in shape, a training run, a training cycle, or a race?

You may think the hardest part is getting started. You are wrong.

The hardest part is the messy middle!

What can you do to embrace the messy middle and optimize your running and health after age 40? 

Visit https://www.runningwithgrit.com for more details on running after age 40.

The holidays are right around the corner- are you wondering how to maintain your running and healthy habits when your schedule is crazy?

We discuss 12 tips for staying healthy as a runner over the holidays without losing your joy! 

Make sure to view our gift guide for runners to help you make your gift list or buy for that runner on your list.
https://runningwithgrit.com/gifts-for-runners/

How can you make running and working out as natural as eating and drinking?

In this podcast episode, we meet an extraordinary individual, a runner whose passion for running has only grown stronger as she's entered her 50s. Despite encountering numerous injuries along her journey, her love for running has remained undiminished. The conversation delves into her personal experiences, the hurdles she's faced, and the unyielding spirit that keeps her laced up and hitting the track and the woods.

The runner shares insights into the various obstacles she's encountered, both physical and mental, and how she navigated through these challenges. Her story is not just about triumph; it's about resilience, determination, and the sheer love for the sport that fuels her motivation.

Through the interview, she imparts invaluable motivational advice, inspiring listeners with tips on staying consistent and dedicated, even in the face of setbacks. Her wisdom isn't just about running; it's about life—how to approach difficulties with a tenacious attitude, how to persevere when the going gets tough, and how to find joy in the journey.

What sets this runner apart is her audacious goal: she plans not only to continue running but also to participate in track events well into her 100s and beyond. Her ambitions are not only a testament to her unwavering passion but serve as a beacon of hope and inspiration for anyone looking to push their boundaries and challenge the norms of aging.

Tune in to this episode to be inspired by a runner who embodies the spirit of resilience, shares invaluable advice on staying motivated, and instills the belief that age is never a barrier when it comes to pursuing one's passions.

https://www.runningwithgrit.com for more info on running in your 50s and beyond

There's not a listener out there who can't relate to feeling tired when you run. Or when you race. Or when your alarm goes off!

So what should you do? Should you slow down? Stop? Hit snooze?

We discuss four strategies for dealing with the "I'm so tired" whether you are on a training run, feeling tired during a race, or just struggling with energy on a weekly or monthly basis as a runner or fitness enthusiast after the age of 40.

https://www.runningwithgrit.com is the site for all things related to running over 40

If you are going to be healthy and fit and a runner over the age of 40, you aren't going to be normal.

Are you okay with that? How do you feel when people judge you for being that weird runner or eating weird? 

We discuss statistics on health and fitness and why being weird can help you live longer, be less depressed, and why it's OKAY to be weird.

Keep being that weird runner, and keep running and exercising after 40!

https://www.runningwithgrit.com

Runners love to run BUT we also procrastinate our workout sometimes.

Can you relate? You know you need to get out the door but suddenly you end up checking email, grabbing another snack, or helping one of your kids.

How can you trick your mind to getting yourself out for your run or workout more quickly?

We share 10 tips for getting yourself out the door for your run faster that will ultimately make you fitter AND more fulfilled.

Visit https://www.runningwithgrit.com for more information on running over 40.

Save $40 off your first order of FACTOR Meals at this link.
Favorites from the Running After Age 40 Podcast

Let's do a deep dive into the essence of self-reflection related to running and health. In this episode, we'll guide you through the process of conducting a comprehensive audit of your running journey, emphasizing the importance of understanding your current position before sprinting toward new goals.

We kick off by exploring a series of thought-provoking questions designed to uncover the intricacies of your running experience. From assessing your 'wins' to reflecting on the highs and lows of your training, we delve into the details that shape your runner's narrative.

As we navigate through this introspective journey, we emphasize the significance of asking the right questions. By uncovering the motivations behind your runs and understanding the factors that impact your performance, you'll gain valuable insights that set the stage for effective goal-setting.

We discuss how this audit isn't just about logging miles but about peeling back the layers of your running identity. Do you run for the thrill, the challenge, or the meditative escape? Our questions prompt you to explore the emotional and mental dimensions of your running practice.

We highlight the notion that setting meaningful goals requires a clear understanding of your starting point. It's akin to plotting a course on a map – you can't reach your destination without first locating where you are. By the end of this episode, you'll have a personalized roadmap, informed by the answers to your self-directed inquiries, laying the foundation for a purposeful and fulfilling year of running ahead.

For more information on running after age 40, visit https://www.runningwithgrit.com

Self-Talk for runners, especially masters runners, matters more than you can even imagine. The words you say to yourself and thoughts you feel end up defining the limits of the miles you can run and the distance you can travel. We discuss 12 reframes for runners that are quick switches in the language you use with yourself, whether as thoughts or outloud to others.

If you are a runner over the age of 40 or want to get started on a running journey, give this episode a quick listen. You may find that changing the words you speak to yourself can change your running, and your life. These are running mantras you can't forget.

https://www.runningwithgrit.com

Save $40 off your first order of FACTOR Meals at this link.

How do you want your running to feel in 2024? What word describes how you want your running AND your life to be in the next 12 months? We discuss strategies to brainstorm a word that reflects what you want to happen, and the why behind choosing a theme word for the year. We also provide example words for runners setting goals and resolutions (this is not a resolution) and focus on the FEEL.

Join us if you are interested in maximizing your running over 40 next year and making sure that you make every day the best you can.

https://www.runningwithgrit.com
Favorites from the Running After Age 40 Podcast

Have you ever been told that you will never run again? Or maybe, as you are dealing with an injury, the health care practitioner told you just to stop running, only for the injury to return as soon as you return to running.

Listen in as guest Jena Ziegler discusses how the running after age 40 crowd can reduce the chance of running injuries from happening in the first place.  She is an RRCA and UESCA Certified Run Coach. She also details her recommendations for a safe and positive return to running after managing a running injury. Jena discusses "rage walking" and how to recover, all in a way that is doable for busy runners.

Jena's links:
Recommendation for Chris Johnson The Running Zone Podcast (strength)
Her Instagram
Her Website (where you can book coaching and PT)
Favorites from the Running After Age 40 Podcast
 

Here's what we don't discuss in this episode: goals, habits, or resolutions related to running.

Here's what we discuss in this episode: LEARNING and why continuous learning keeps us sharp and ultimately helps our running and fitness.

This episode is short and to the point but will remind you of the importance to never stop learning.

Favorites from the Running After Age 40 Podcast

Have you ever noticed you get sick at the same time every year?
Or maybe that you get injured at the same time during a training cycle for every marathon that you run?
For you, maybe you hit rock bottom fatigue levels on a certain day each week.

We discuss methods to be proactive about rest related to our running over age 40. Instead of trying to be superwomen and supermen, we discuss healthy ways to focus on our running, health, and nutrition to ensure that we get enough rest.

Visit https://www.runningwithgrit.com for more information about running past 40.
Save $40 off your first order of FACTOR Meals at this link.
Favorites from the Running After Age 40 Podcast

As runners over 40, there are a lot of things out of our control. The weather, the hills, the stress from family and friends, a heavy load at work- you are busy people. The one thing we can always control in our health and fitness is our reaction to what happens in each workout and race. 

We discuss "Who are you when things get hard" and four specific ways to address hard races, hard workouts, and hard times in our lives. We also review how to stop avoiding doing the hard things out of fear. 

https://www.runningwithgrit.com 
Favorites from the Running After Age 40 Podcast

Most people are not runners. Most people are not concerned with their nutrition. Which means, most people are not going to understand your level of commitment and will consider your running "weird".

We discuss 4 ways to handle dealing with non-supportive friends and family, and people who simply don't understand your running. Spoiler alert- they don't have to understand your running, they don't have to love running, and you can still love each other!

https://www.runningwithgrit.com for more info on running past 40!
Save $40 off your first order of FACTOR Meals at this link.
Favorites from the Running After Age 40 Podcast

If you are a runner or trying to get back into running, what's on your checklist for the month?

We discuss 7 ways to uplevel your running and fitness this month!

1) How can you make challenging things just a little easier to handle?
2) What is one way you can get a little more mental clarity on the run?
3) How can you best document your progress to ensure future success?
4) Why should you surprise yourself with small rewards?
5) How can you stop the stalling before heading out for a run?
6) What's one way to maximize fitness all day and not just on the run?
7) How can taking a cold shower change your mindset?

https://www.runningwithgrit.com

Episode Links:

Factor Meals

Thrive Market Discount

Favorites from the Running After Age 40 Podcast

Putting yourself at the starting line of a race or deciding to start a training program to get back in shape can be anxiety-provoking. Pre-race nerves are real and almost everyone has them.

We discuss 5 ways to minimize your pre-race anxiety (or training nerves)- for those who are seasoned racers and those who are setting a goal to start running.

This episode is sponsored by Factor Meals- Click this link to save on your first order.
Favorites from the Running After Age 40 Podcast

We all need mentors, in running, health, fitness, and life. In today's episode, we discuss finding unexpected mentors in our running- people of all ages, paces, and backgrounds.

Specifically, we cover strategies to seek out new mentors as a runner and focus on always staying open to asking questions and learning about other runners to maximize our own journey.

Episode Sponsor:
Factor Meals (use link for coupon)
Favorites from the Running After Age 40 Podcast

Join us as we interview masters runner and marathoner Joe Emas. Joe is a stellar story-teller and motivator. He teaches us to:

• Embrace change
• Dance a little along the run at races
• Take in the sunset
• Open yourself to opportunity
• And MORE!

Favorites from the Running After Age 40 Podcast
This episode is sponsored by Factor.

Have you ever been told that you have TOO high of expectations of yourself for your running or fitness? It’s up to you to do some self reflection and analyze feedback that you receive, but it’s also up to you to set your goals where you want them.

As noted in Good To Great by Jim Collins, it’s always possible to improve- the day you become satisfied is the day you stop getting better.

We discuss why sometimes you SHOULD have high expectations of yourself (even unrealistic ones) in running and health. We also review how to manage them so that you can live a happy, fulfilled life and ENJOY being a runner.

Visit https://runningwithgrit.com/favorites to review all products and favorites discussed on this podcast for masters runners!

Running is HARD. That's what makes it great but it also makes it hard to keep it up day after day, year after year.

Giving yourself something to look forward to short term AND long term can make all the difference. We discuss some small ways to give yourself that reward and something to keep you moving!

Visit https://runningwithgrit.com/favorites for our favorite things related to running after age 40!

We can train our physical fitness and measure it - we can easily measure our miles, our times, our heart rate, and almost instantaneously see improvements.

But what about your emotional fitness? Have you been paying attention to it? Do you have clear and concrete goals on training your mind to be the best you that you can be AND the best runner that you can be?

We discuss what emotional fitness means and some questions to ask yourself related to this tough topic!

Visit our favorite things link to see all the things we chat about on the running podcast!

Have you ever stopped to think about why some people stick with running and an exercise plan and why other's don't? What is it about the people who don't stick with it that makes them quit? And why do others run for 50 plus years, still loving it and finding passion in the sport?

We discuss my favorite ways to stay motivated as a runner- even on the hardest days, hardest years, and hardest decades. 

Visit https://www.runningwithgrit.com/category/faves for specific information on our favorite products!

How we define happy depends on the person, but we all can find our own meaning of being a "happy runner".

In this episode, we dive into 7 ways to find and maintain happiness as a runner in your 40s and beyond. Spoiler alert- it starts by putting a smile on your face.

Support the Running After Age 40 Podcast by sharing the following links: https://runningwithgrit.com/favorites/

Have you ever experience the "runner's high"? If so, do you know what causes it?

We've always heard that endorphins produce that wonderful post-exercise feeling. 

BUT newer research proves that theory wrong, and instead, suggests that endocannabinoids are responsible.

Listen in as expert Blaise Collins, PhD, ACSM-EP-C shares an overview of what really causes the runner's high. He gives us a summary of a review article from The International Journal of Molecular Science.

View his full article here:

https://www.linkedin.com/pulse/accessible-physiology-leveraging-endocannabinoids-blaise-4yobc/?trackingId=a0NO6Vw7laMvO2IAtWOAjQ%3D%3D

Visit Blaise's LinkedIn profile here for more of his scientific knowledge!

https://www.linkedin.com/in/pblaisecollinsphd/

Blaise reminds us all of the importance of getting out there and getting in daily exercise, no matter what! 

FAVES: https://www.runningwithgrit.com/faves

Goals and resolutions are not just for New Years! The change of seasons can be the ideal time to reassess YOUR goals and motivation in running.

We discuss specific questions to ask yourself as we approach a new season. Grab a pencil and paper and listen along. Running in the summer can be an amazing gift during vacations and sunsets- don't miss out in the craziness and have your goals and plans made in advance!

Running With Grit's Favorite Things

That title really made you want to listen to this episode huh! Why you should do what you hate related to running and fitness...

For years, I have told everyone I hate yoga. Thus, I don't do yoga. But in reality, it is something that would really benefit me as a runner and a woman over the age of 40. 

We discuss 2 reasons why you should pick a few things that you hate and do them anyway. And we discuss HOW to get yourself to do them.

https://runningwithgrit.com/category/faves/ for all things related to running after age 40

Ever wondered how to keep your running routine intact when life throws major changes your way? In this episode, we explore how runners over 40 can navigate big life transitions—whether it’s sending kids off to college, starting a new job, or moving to a new city—while staying committed to their fitness and well-being. We share seven actionable tips to keep running at the center of your life, helping you find balance and mental clarity amidst the chaos.

Key Takeaways:

1. Don’t skip your runs – Consistency is key, no matter what changes you face.
2. Use your runs for mental clarity – Running is the perfect time to clear your mind and brainstorm.
3. Prioritize true rest – Sleep and electronic-free time are vital to navigating change.
4. Keep some things consistent – Find small ways to keep your routine familiar and comforting.
5. Set something to look forward to – Reward yourself after four weeks of consistency.
6. Reframe how you think about change – See transitions as opportunities for growth.
7. Find your tribe – Connect with like-minded runners to stay motivated and uplifted.

Resources:

LINK for all things related to running after age 40

Have you faced major life changes recently? Tune in to discover how to stay on track with your running and fitness journey, and subscribe for more tips on thriving as a runner over 40!

Welcome to Episode 120 of the Running After Age 40 podcast! Today we’re tackling a mindset shift that can make a big difference in your running and overall health: turning “I wish” into actionable steps.

In This Episode:

• Five Common “I Wish” Statements: I dive into five “I wish” thoughts we often have around running, training, and health, and how to flip those into actions that move us forward.
  1. "I wish I had started sooner": Instead of dwelling on when you began, appreciate where you are now and focus on what’s ahead.
  2. "I wish I hadn’t gone out so fast": Change the narrative—acknowledge a strong start and build on it, keeping your mindset open to possibilities.
  3. "I wish I had done more": Stop focusing on past missed runs. Focus on what you can do now—put those running shoes on today or plan for tomorrow.
  4. "I wish I wasn’t injured": Shift your focus to gratitude for what you can do now—find exercises that keep you active and motivated.
  5. "I wish I hadn’t eaten/drank that": Instead of regretting indulgences, focus on how to fuel and reset your body moving forward.

Key Takeaways:

• Replace Wishes with Action: Learn how to shift from wishing for things to be different to taking steps that make a real impact on your progress.
• Focus on What You Can Control: Whether it’s your next run, your nutrition, or adapting to injuries, taking control over your actions is what leads to improvement.
• Mindset Matters: Adjusting your perspective can open up new possibilities and help you make the most of every run.

This episode is sponsored by Garden Cup—delicious, convenient salads and chia puddings delivered to your door. It’s a great way to keep nutrition simple and stress-free, helping you focus on your fitness goals. Get 20% off using this link.

Connect with Me: I’d love to hear how you’re turning your “I wish” thoughts into action. Reach out at runningwithgrit@gmail.com.

Get Inspired: Take out “I wish” from your vocabulary and start making things happen, one step at a time. Whether it’s planning your next run or making a positive change in your diet, today is the day to start!

Let's exploring countdown framing—a powerful strategy where you start with a total goal and count down, not up. This approach, sparked by a post I saw about the remaining days of 2024, can bring new motivation to your running. 

Counting down the days left in the year made me feel that extra push, so today we’re applying that same idea to training and races. 

Let’s make the final stretch of any goal as rewarding as the finish line!

Key Topics

1. Countdown Framing Explained
   • How this technique gives you a clear sense of progress, making it feel like you’re always moving closer to the finish line.
2. Why Countdown Framing Works
   • Increased Perceived Progress: Seeing goals shrink as you go makes every step feel meaningful.
   • Goal Gradient Effect: Get an energy boost by counting down to zero, creating a powerful finish.
   • Reduced Overwhelm: Start with a bigger number and let each mile or minute feel like progress toward a smaller goal.
   • Enhanced Satisfaction: Each step counted down adds a feeling of completion and reward to your runs.
3. How to Implement Countdown Framing in Running
   • For Training: Set your timer or distance countdown, and enjoy the sense of completion at each mile.
   • For Races: Mentally count down each mile or minute to stay motivated, especially in the toughest sections.

Garden Cup Link to save 20% 

Welcome to Episode 122 of the Running After Age 40 podcast! Today, we’re tackling a topic that every runner, and really anyone committed to a fitness routine, has likely faced—burnout. We share seven powerful strategies to help you manage those times when you feel drained and ready to give up on running. Here’s a rundown of what to expect:

Key Takeaways:

1. Reconnect with Your Why
   Burnout often comes from losing touch with your deeper motivation. Rediscover your purpose, whether it’s to stay active for your future grandkids or simply to feel energized each day.
2. It’s Okay to Take a Break
   A break from running could be just what you need! Explore alternative workouts or consider other challenges like triathlons. Sometimes, stepping away reminds you what you love about running.
3. Embrace Discipline Over Motivation
   Not every day will feel inspiring, but showing up with discipline can keep you moving forward even on tough days.
4. Check Your Sleep Quality
   Fatigue often masquerades as burnout. Ensure you’re getting restful sleep—reduce caffeine, minimize screen time before bed, and create a relaxing pre-sleep routine.
5. Try Something New (or Stick with Routine)
   Adding variety can refresh your routine, but sometimes sticking to simple, familiar runs can be just as grounding.
6. Social Connection Helps
   Call a friend while you run or connect afterward. Combat the loneliness of running by sharing your experience and motivation with someone else.
7. Make One Small Change
   Don’t overwhelm yourself with drastic changes. Try something small, like a new route or a post-run treat, to keep things fresh.

Sponsor Mention:

Today’s episode is sponsored by Garden Cup. Enjoy their convenient, delicious salads on the go! Get 20% off your first order using THIS LINK.

• Favorite Things: https://runningwithgrit.com/favorites/

Special Guest Episode with Joseph Emas-  his philosophy that running, like fine wine, only improves with time. Joe’s inspiring story includes overcoming health challenges, running marathons, and finding joy in every step of his running journey.

Key Highlights:

1. Introduction to Joe’s Running Journey
   Joe shares insights from his 47 years of running, including completing 50 marathons and building lasting friendships through the sport. His positive mindset and determination have helped him face both personal and health challenges, including cancer and heart issues.
2. The Power of Community and Connection
   Joe discusses the sense of camaraderie running fosters, bridging age gaps and building friendships. Whether in training groups or races, he emphasizes the value of shared experiences.
3. Memorable Race Stories
   From a Halloween costume run in Miami dressed as a cow to dodging falling iguanas in a South Florida race, Joe’s race stories are unforgettable! He even recounts a special moment from running alongside Oprah in the Marine Corps Marathon.
4. Racing Plans and Future Goals
   Joe plans to keep running and celebrating milestones with unique races, including the Marine Corps Marathon’s 50th anniversary in 2025. He shares his goal of continuing to run, enjoying the journey, and keeping up with the friends he’s made along the way.
5. Tips for Longevity in Running
   Joe attributes his longevity in the sport to maintaining a balanced routine with cold showers, using massage tools, and allowing time for proper recovery. He stresses the importance of adapting training as you age, including hill work instead of track speed workouts.
6. Travel and Racing Preparation
   Joe gives practical tips for managing stiffness and recovery while traveling for races. He advises giving yourself extra time to acclimate and stay loose with light movement before the race.
7. Maintaining Motivation in Your 70s and Beyond
   Reflecting on his journey, Joe highlights the value of continually learning and adapting. He encourages runners of all ages to focus on enjoying the sport and the relationships it brings, not just race results.

Episode Sponsor:

Today’s episode is brought to you by Garden Cup, making it easy to fuel your run with nutritious, ready-to-eat salads. Find the link in the show notes for 20% off your first order!

Closing Thoughts:

In Joe’s words, retirement is just the beginning of new adventures. Keep exploring, connecting, and embracing each run as part of a joyful life journey.

Today’s episode is sponsored by Garden Cup. Enjoy their convenient, delicious salads on the go! Get 20% off your first order using THIS LINK.

• Favorite Things: https://runningwithgrit.com/favorites/

We dive into an issue that many runners face—overthinking. Whether you're hesitating to start running, debating on signing up for a race, or just getting stuck in your thoughts, these 10 strategies can help simplify your running journey and bring more ease to your routine. Drawing from insights from friends, top running advice, and mental strategies, these tips are perfect for runners of all levels.

Key Takeaways:

1. Use the 5-Second Rule
   Inspired by Mel Robbins, the 5-Second Rule (counting down 5, 4, 3, 2, 1… and go!) helps you overcome hesitation and self-doubt to get out the door.
2. Focus on One Enjoyable Thing
   Shift your focus to one positive aspect of the run—whether it’s the fresh air, your favorite song, or a little sunshine.
3. Set a Clear Intention
   Instead of overthinking, set a simple intention for the run, like gaining energy or relaxing. This helps curb the tendency to spiral into unnecessary thoughts.
4. Give Yourself Permission to Be a Beginner
   Embrace the beginner’s mindset—don’t worry about others or comparing yourself. Remember, every runner starts somewhere!
5. Stay Curious
   Treat each run as an opportunity to explore, stay engaged, and prevent nervous overthinking by noticing new things along the route.
6. Play the Noticing Game
   Focus on specific colors or sounds during your run (e.g., looking for yellow leaves or listening for birds). This simple mindfulness exercise makes your run feel more meditative and less cluttered by thoughts.
7. Establish a Pre-Run Routine
   A familiar song or quick routine signals to your brain that it’s time to run, reducing overthinking and helping you stay consistent.
8. Treat It as a Trial, Not a Commitment
   Sign up for a running club or race as a trial to avoid pressure. Viewing it this way makes it easier to enjoy and reduces stress.
9. Adopt a Learning Mindset
   Approach each run with curiosity—“I’m learning!”—to lessen performance anxiety and keep a positive, open attitude.
10. Set a Timer for Decision-Making
    If you’re caught in analysis paralysis, set a timer for five minutes to make a decision and move forward.

Episode Sponsor:

This episode is sponsored by Garden Cup! Enjoy healthy, ready-to-eat salads delivered to your door. Use this LINK for 20% off your first order. Perfect for quick meals, on-the-go lunches, and healthy snacks.

Additional Resources:

• Holiday Gift Ideas for Runners: Check out the show notes for our holiday gift list for runners.
• https://runningwithgrit.com/gifts-for-runners/

Join us and try these tips to kick overthinking to the curb and keep your running simple and enjoyable. Don’t let overthinking hold you back—run, walk, or crawl, but just keep moving!

Happy Holidays from The Running After Age 40 Podcast!

We discuss QUICK ways to be a little kinder on the roads. Kindness matters.

This episode is sponsored by Garden Cup! Enjoy healthy, ready-to-eat salads delivered to your door. Use this LINK for 20% off your first order. Perfect for quick meals, on-the-go lunches, and healthy snacks.

Additional Resources:

• Holiday Gift Ideas for Runners: Check out the show notes for our holiday gift list for runners.
• https://runningwithgrit.com/gifts-for-runners/