Chasing Pr's - A Running Podcast (Chasing Pr's - A Running Podcast)

In this special episode of Chasing PRS, join Diego and Richelle as they share their unfiltered thoughts and experiences throughout an entire week of training. With no holds barred, they discuss their mental approach to training, how they handle rest days, and even why they might skip a workout.

The episode starts with a motivational speech that Diego has been listening to for over a decade, followed by daily reflections from both hosts. Get ready for a week of training insights that are full of little adjustments and real talk. Tune in now to Chasing PRS!

Are you coming off a marathon and itching for your next race challenge? Dive into this comprehensive guide on how to leverage your marathon fitness to conquer a 5K just a few weeks later. We break down the episode into three crucial parts:

1. Recovery: Discover how staying active post-marathon, from walking the same afternoon to cycling and swimming, can catalyze your recovery. Get insights into hydration, nutrition, and the ideal time to lace up for that first easy run post-marathon.

2. Speed Sessions: Learn how to shift gears from long-distance endurance to short-distance speed. We outline an efficient speed session schedule that emphasizes both vVO2max training and 5K pace workouts. Plus, get tips on how to adapt your weekly plan for maximum performance.

3. Mindset Makeover: Understand the mental transition from the marathon to the 5K. We delve into strategies to embrace the discomfort of a faster race, and the importance of pushing your limits as the finish line approaches.

By the end, we’ll even provide a sample 3-week training plan to get you from marathon finish line to 5K starting line with confidence and strength. Whether you're a seasoned runner or someone looking for a new challenge after a marathon, this episode is your roadmap to 5K success!

Join hosts Richelle Weeks and Diego Alcubierre in episode 37 of Chasing PRs as they dive deep into the importance of long runs. They unpack how these demanding sessions contribute to muscular adaptation, mitochondrial development, metabolic efficiency, and mental toughness. They also provide valuable guidance on how to tailor your long runs depending on your race goals, ranging from 5k to marathon distances.

Should your long run be an easy breeze or a tough grind? Richelle and Diego debate this hot topic, offering nuanced insights for runners of all levels. The duo then provide practical advice on optimal nutrition and hydration strategies during long runs, considering factors like run duration, intensity, and individual differences.

Ever found yourself bored during a long run? They've got you covered, with creative suggestions to keep your mind engaged, from route variation to mindfulness practices. Lastly, they walk you through essential recovery practices post long run, emphasizing the importance of proper nutrition, hydration, rest, active recovery, and the use of recovery tools. Tune in for a comprehensive guide on long runs that is sure to help you optimize your training, boost your performance, and most importantly, keep chasing those PRs.

Welcome to Chasing PRs, the ultimate guide to unlocking your athletic potential. In this episode, we delve into the world of hamstring injuries, equipping you with essential knowledge to overcome these common setbacks and get back on track towards achieving your personal records. Join us as we explore the different types of hamstring issues, their causes, and effective treatment tips to accelerate your recovery.

In our discussion, we shed light on three prevalent hamstring problems: distal hamstring tendon pain, proximal hamstring tendon pain, and muscle belly injuries. You'll gain insights into the distinct characteristics of each condition, enabling you to identify and understand the source of your discomfort.

Unveiling the causes behind hamstring injuries, we highlight the importance of pacing yourself and avoiding the "too much too soon" approach, especially when it comes to speed work and hill training. We also address the risks associated with a sudden increase in hamstring loading during strength workouts and the impact of a low cadence on injury development. Furthermore, we explore the role of weakness in hamstring vulnerability, unveiling how it can contribute to injury occurrence.

The podcast then shifts gears to offer actionable treatment tips. We emphasize the significance of incorporating flat, easy runs into your routine to allow the pain to settle and aid in the healing process. You'll also discover the crucial role of cadence in preventing and rehabilitating hamstring injuries, as well as various hamstring strengthening exercises tailored to the specific injury site. We wrap up the episode by unveiling the significance of proximal hamstring limits while sitting and how it can positively impact your recovery journey.

Whether you're an avid runner, a passionate athlete, or someone who simply wants to stay active, this episode of Chasing PRs is packed with invaluable information to help you navigate the world of hamstring injuries. Join us on this enlightening journey as we provide you with the tools and insights to conquer these setbacks, regain your strength, and reach new heights in your performance

Today we are excited to share with you the invaluable lessons Diego learned on his journey to achieving four new personal records this year, including a 2:54 marathon and a  sub 17 minutes 5k.

We share the experiences and the strategies Diego used to improve his performance. 

The episode cover topics such as:

• Training techniques
• Nutrition
• Mental preparation
• Goals
• and other factors that can impact a runner's performance.

Whether you are a seasoned runner looking to improve your own performance or simply interested in learning more about the sport of running, this podcast is sure to provide valuable insights and inspiration.

Are you gearing up for a race weekend but feeling a bit unprepared?

No matter what distance you're tackling - whether it's a speedy 5k, a challenging 10k, a half marathon, or a full marathon - these tips are designed to help you succeed

Don't fret! In this episode, we share our top 11 last-minute tips for race day success. From building self-efficacy to fueling strategies, we've got you covered. Before the race, we'll discuss the importance of building confidence and setting measurable goals to help you stay focused. We'll also dive into the art of carb-loading and how to plan for unexpected setbacks during the race.

During the race, we'll discuss the benefits of staying positive, using mantras and visualization techniques to keep your mind focused on the finish line. Plus, we'll share tips for fueling your body and managing any aches or pains that may arise. Whether you're a seasoned marathoner or a first-timer, these tips will help you crush your race with confidence.

In this episode of Chasing PRs podcast, hosts Diego and Richelle discuss the importance of maintaining consistency in training during the holiday season and how that sets the tone for the following year. 

They provide tips like having an honest conversation with family members about training schedules, moving around schedules, planning recovery weeks, and staying hydrated. The hosts also touch upon the need to be mindful of maintaining balance during the holidays and not obsessing over weight gain or indulgence in food. They share personal experiences and ideas on run streaks and acknowledge the fine balance between family holiday routines and their running schedules.

• Introduction and Welcome
• Training Tips for the Holiday Season
• Discussion on 'Off Season' Training
• Personal Training Updates and Goals
• Improving Running Form and Technique
• Planning for Future Races and Training Camps
• Balancing Training and Family Time During Holidays
• Approach to Food and Weight During Holidays
• Balancing Family Time and Fitness During Holidays
• The Struggle of Eating Healthy During Holidays
• The Impact of Holiday Eating Habits on Fitness Goals
• Understanding Your Body's Response to Holiday Indulgences
• The Challenge of Weight Gain During Holidays
• The Importance of Consistency in Training
• The Controversy of Run Streaks
• Wrapping Up: Enjoying the Holidays While Staying Active
• The Importance of Hydration During Holidays

Learn more about the 60 North Run here: https://60northrun.ca/

Join hosts Diego and Richelle on this episode of "Chasing PRs" as they unveil five critical mistakes many marathoners unknowingly make. From the dangers of overtraining to the underestimated power of mental preparation, this episode is packed with insights every runner needs to hear. Are you guilty of ignoring nutrition or skipping cross-training? Do you underestimate speed work in your routine? Find out in this episode and get equipped with the tools to master your next marathon. Tune in and chase those personal records with us!

Welcome to the Chasing PR podcast, where we explore the world of long-distance running and share tips and strategies to help you achieve your personal best. In this episode, we dive into the St. Lawrence marathon and how to overcome a less-than-perfect taper to achieve a new personal record.

Whether you're a seasoned runner or just starting out, this episode is packed with valuable insights and advice to help you crush your next race. So sit back, relax, and get ready to chase your PR!

You've crossed the finish line and achieved your racing goals - congrats!

But what should you do in the next two weeks to ensure a speedy recovery and get back on track for your next race?

In this episode, we'll dive into the best practices for post-race recovery. From taking a break from running and strength training, to prioritizing sleep and fueling your body with the right nutrients, we'll cover all the essential strategies for optimal recovery.

Plus, we'll explore activities that feel good for your body, like walking, swimming, and cycling, as well as effective recovery techniques such as massage, hot baths, ice baths, massage guns, and foam rolling. Join us as we share expert advice and practical tips to help you rejuvenate and bounce back stronger after your race!

In this engaging episode, we delve into the world of full-time parents and employees training for a marathon. The pursuit of marathon training is a challenge within itself, but throw in the commitments of parenting and a full-time job and it can seem like an insurmountable task. But don't fret - it's far from impossible!

We'll explore how to set realistic goals that balance your career, family, and personal ambitions. Our discussion will include how to prioritize and manage time effectively to accommodate your rigorous training routine amidst daily chores and job demands.

Discover how to use early mornings and late nights to your advantage, and learn to incorporate family into your training process for added motivation and bonding. Learn about the importance of proper nutrition and hydration, along with ensuring ample rest and recovery.

Furthermore, we'll highlight the importance of having a supportive network and practicing self-care, crucial elements often overlooked in the process of juggling work, parenting, and marathon training.

Top 10 Books for Runners

As runners, we all know the importance of putting in the miles and pushing ourselves to be our best. But what many of us may overlook is the value of knowledge and understanding when it comes to taking our running to the next level. 

In this episode, we're exploring the top 10 books that every runner should read. These books cover a wide range of topics, from the science of running and biomechanics to the mental and emotional aspects of the sport. 

These books offer practical advice, inspiring stories, and a wealth of information that can help you to improve your performance, prevent injury and reach your running goals. So these books are a must-read whether you're looking to break a personal record, run your first marathon, or become a more confident and competent runner.

So get ready to add some great new titles to your reading list, and let's dive into the world of literature and discover the top 10 books that every runner should read."

Join us in this episode as we delve deep with Canadian elite runner and proud mother of three, Kate Baisley. A seven-time champion of the renowned "Tely 10" race in Newfoundland, and a regular on the racing circuit, Kate's achievements don't stop there. She also proudly donned the Canadian colors in an international cross-country competition earlier this year. Dive into her world to discover how she manages injuries, juggles motherhood, and expertly integrates regular racing into her intensive training routine. An episode not to be missed for aspiring runners and those looking for a tale of dedication and passion. Stay tuned!

In this episode, we dive deep into the world of running workouts. Whether you're a beginner or a seasoned runner, understanding the different types of workouts and how to incorporate them into your training plan is essential for maximizing your performance and achieving your running goals. Join us as we explore everything from easy runs to hill runs, tempo runs to recovery runs, and more. We'll uncover the benefits of each workout, explain their purpose, and provide practical tips to help you tailor your training to suit your specific needs. Get ready to become a smarter, more knowledgeable runner as we empower you with the knowledge needed to take your running to the next level.

"I want everyone to know that they can still be active, no matter how old they are!" Reg Fairhead

Welcome to another exciting episode of the Chasing PR Podcast! In today's episode, we have the incredible opportunity to interview a true inspiration, Reg Fairhead. Reg is an extraordinary athlete who holds the Canadian record for the 5k in the 95-plus age group. But she's not stopping there—next weekend, she's aiming to break the world record at the Ottawa 5k!

Tune in as we delve into Read's remarkable journey. We'll explore her training routines, strategies, and unwavering determination that has propelled her to achieve amazing feats.

Get ready to be inspired!

You can support Reg's cause, Perley Health, here:

https://raceroster.com/events/2023/64371/tamarack-ottawa-race-weekend-2023/pledge/participant/18933816

Dive into the latest chapter of the World Athletics Championships 2023 where unexpected losses meet record-breaking wins.

From Ingebrigtsen's surprises on the track to Kipyegon's stellar season and a Canadian duo's decathlon dominance, we're unpacking the highlights and twists you don't want to miss. Tune in for the stories behind the headlines!

Recovery is when your body assimilates the training, and you become a better runner. In this episode of Chasing Pr's Podcast, we talk about four of the most important tools of recovery you can use as a runner:

• Sleep
• Nutrition
• Stress Management
• Easy running

Learn how to make the most out of them and important tips to optimize your training.

And as always, is you want to contact us, you can do it here: https://chasingprs.run/

In this episode, we explore the journey from a 5k runner to a Boston Marathon qualifier. We will focus on using your 5k time to improve and train for a Boston Marathon qualifying time, also known as BQ.

We'll discuss how to assess your current fitness level based on your 5k time and use that information to develop a training plan that will help you achieve your BQ goals.

Whether you're a seasoned runner looking to take your training to the next level or a beginner with dreams of running the Boston Marathon, this podcast is for you. Tune in to learn how to use your 5k time as a tool to become a better runner and reach your BQ goal.

Welcome to this episode, where we dive into the importance of training using the right running paces based on your current fitness level.

Knowing your different running paces and training at the right pace based on your fitness level can significantly improve your overall running performance. Whether it's an easy pace, long run pace, marathon pace, threshold pace, or speed pace, each pace has its benefits.

And knowing what your ideal training paces for each workout are will help you improve faster and make the most out of your training.

In this episode of Chasing PR's Richelle becomes a guest and talks about how her year started with injuries and a failed attempt to qualify for the Boston Marathon but ended as one of her best running years with a new half marathon personal record.

She talks about how she handled the injury, the deception of cancelling not one, not two, but three marathons and what she did to recover physically and mentally from that to run one of her best races ever.

If you've ever been injured, there is much to learn from today's episode, don't miss it.

This week's episode discusses the 5 Most Common Injuries in Runners and Tips to Prevent Them.

We talk about why they happen and the reasons behind them, and you will learn some useful tips to prevent them and how to manage your everyday niggles before they develop into an injury.

• Achilles tendon pain
• Plantar fascia pain
• Patellofemoral pain syndrome (runners knee)
• Shin splints
• Stress fractures

One great way to reduce your risks of injury is to add a strength training session to your routine. You can download our free talk about the subject here: https://chasingprs.run/

Welcome to the Chasing PRS podcast! In this episode, we are diving into the highly anticipated Boston Marathon 2023. We'll be covering everything from the winners to personal experiences, so buckle up for an exciting ride!

We start off by discussing the impressive achievements of the winners of the Boston Marathon 2023. From the "surprising" men's champion to the incredible story of the women's winner.

But that's not all! Our host will be sharing their own firsthand experience of running the Boston Marathon for the very first time. From the training to the emotions and challenges faced along the way, you'll get a unique perspective on what it's like to participate in this iconic race.

So, whether you're a seasoned marathon runner, a fan of the sport, or simply curious about the Boston Marathon, this episode of Chasing PRS is not to be missed. Don't forget to subscribe to the Chasing PRS podcast for more exciting running adventures!

To help prevent injuries and improve performance, it's important to incorporate strength training into your running routine. However, not all strength training routines are created equal, and it can be overwhelming to know where to start.

Today we discuss how to create the perfect strength training routine for runners. We'll cover the different types of strength exercises, how often to do them, and which muscles to focus on. We'll also provide tips and tricks on how to balance your running and strength training workouts to avoid overtraining.

Some of the topics we cover:

• The importance of strength training for runners
• Types of strength exercises for runners (e.g. squats, lunges, deadlifts, etc.)
• How often to do strength training workouts
• How to balance running and strength training workouts
• Which muscles to focus on for optimal running performance
• Common mistakes to avoid when creating a strength training routine

Sure, it is freezing outside, and running in cold weather might not feel quite as natural as when it's warm and sunny. But before you retreat to the treadmill for your run, consider this: Running in the cold may actually feel easier, help you reach your fitness goals, keep your metabolism going strong, and boost your mood.

In this episode of Chasing PRs, we cover the following:

• Main benefits of running during winter.
• All about layering
• How to choose the right shoes.
• Hidden benefits of winter running.
• Tips and tricks to make it more enjoyable.

To connect with you better, we just started our Instagram account, make sure to follow us: https://www.instagram.com/chasingprspodcast/

In this episode of the Chasing PRs podcast, hosts Diego and Richelle have a candid discussion with sub-elite runner Amy Harkness about her experience with eating disorders, stress fractures, and her journey to recovery. 

They delve into how nutrition impacts running performance and injury recovery. The episode provides valuable insights into recognizing and dealing with stress fracture injuries and the importance of fueling the body adequately for optimum performance. 

They also discuss Amy's ongoing journey of recovery, her future running goals, and her commitment to setting a positive example for her daughter.

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Best Challenge to Start 2024Achieve your Fitness Resolutions with the 60 North Run Challenge

Lean more at: https://60northrun.ca/

Special Guest: Sasha Gollish. Known for a diversified running career spanning from 800 meters to marathons, Sasha revealed the key components that fuel her running journey. Highlighting the integration of her athletic endeavors with a holistic lifestyle approach, Sasha emphasized on the significance of enjoying varied physical activities aside from running. Encouraging runners to engage in cross-training, strength training, and participate in activities like Nordic skiing, cycling, or using an elliptical, she advocated the idea of being a holistic athlete. Sasha also shared her experience on dealing with injuries. She reinforced the concept of appreciating changes and setbacks, and the role of embracing other activities as it contributes resilience towards injuries. This approach, she believes, prevents a 'running identity' crisis when injury prevents participation in the sport. The powerful blend of Sasha's disciplines, from her athletic determination to her academic contributions, reinforces the premise that a well-rounded lifestyle, combined with a love for running, fosters a more sustainable and fulfilling running journey.

In this captivating episode of Chasing PRs with Jessica Turanec, we sit down with a remarkable triathlete who recently secured first place in the 70.3 Ironman Western Massachusetts. But her journey to success was far from smooth. Jess shares her experience of dealing with injuries, and opening her second studio during the pandemic.

We also delve into Jess's approach to recognizing strength, mobility, and low-impact aerobic exercise benefits. Jess emphasizes how mental resilience, self-belief, and visualization played key roles in her triumph.

Last year, she faced a series of injuries, including a fractured patella, a parasite infection, and a broken foot. Despite the setbacks, Jess maintained a positive attitude.

Moreover, we learn how Jess's mindset shifted regarding fueling her body.

As we explore Jess's inspiring journey, we gain valuable insights into overcoming adversity and pursuing one's dreams. Whether you're a runner, cyclist, or triathlete, you'll find motivation and inspiration in Jess's story. So sit back, relax, and get ready to be inspired by this captivating episode of Chasing PRs.

You can follow her on Instagram here: https://www.instagram.com/jessturanec/

This episode of Chasing Pr focuses on finding the right running shoe for your needs. 

From the upper to the outsole, we'll explore the components that make up a running shoe and how they contribute to its performance.

We discuss the different materials and provide tips on choosing a shoe tailored to your needs.

Whether you're a seasoned runner or just starting out, this episode will provide valuable insights on finding the perfect running shoe for you and ensuring it fits your personal style and running goals.

In this episode, we explore the importance of slow running in a well-rounded training plan for runners.

We delve into the key concepts of HR, breathing techniques, and the difference between aerobic and anaerobic training. You'll learn why most of your training should be slow and how this can reduce your risk of injury and improve your overall fitness.

We'll also discuss the benefits of adding speed work, variety in your training plan, and consistency for long-term success in distance events.

Join us as we break down the science and practical tips behind the slow and steady approach to running.

Welcome to Chasing PRs, the ultimate podcast dedicated to helping athletes chase and conquer their personal records. In this special episode, we shift our focus to master runners and dive deep into the strategies and techniques that can elevate their running performance. Join us as we explore the world of Masters Running, providing invaluable tips and insights to help you continuously improve and reach new milestones.

Our discussion begins by emphasizing the importance of incorporating fresh and innovative training methods specifically designed for master runners. Discover how introducing new stimuli into your training regimen can reignite your passion for running, enhance performance, and keep you motivated. We explore various training approaches that cater to the unique needs and abilities of seasoned athletes, helping you adapt and advance as age-related changes occur or when progress plateaus.

Making informed training decisions is crucial for master runners, and we guide you in developing strategies that align with your current condition rather than relying on past training patterns. Learn how to assess your capabilities, set realistic goals, and tailor your training to maximize your potential. We delve into the art of smart training, where wisdom and experience guide your every step on the running path.

Optimizing performance goes beyond training alone. We delve into the key elements that impact your running prowess, including nutrition, hydration, strength training, and attention to small details. Uncover the secrets to fueling your body for optimal performance, maintaining proper hydration levels, and incorporating strength training to improve endurance and prevent injuries. We also emphasize the importance of paying attention to the finer details, such as form, recovery, and utilizing appropriate running gear.

Join us on this enlightening journey as we provide master runners with the tools, strategies, and insights to master the art of running and chase their PRs. Whether you're an experienced runner seeking to break new ground or a newcomer to the Masters category, this episode of Chasing PRs equips you with the knowledge and inspiration to reach your full potential. Get ready to embark on an exhilarating running adventure and unlock new levels of achievement as you chase your personal records.

In this week's episode of Chasing PRs, we're breaking down "6 Tips to Train While on Vacation". Here, we acknowledge that you deserve a break, but we also appreciate that keeping up with your training can be a challenge. With these simple tips, you can strike a balance between rest and staying active.

We delve into the concept of flexibility and the importance of staying active even while on vacation. Prioritizing your workouts, depending on your goals, is discussed, whether you're training for a 5k and need to focus on speed, or gearing up for a marathon where long runs are vital.

The podcast also touches upon strength training, listing four simple exercises you can do without any equipment: elevated single leg glute bridges, side plank leg lifts, single leg sit to stands with a chair, and single leg calf raises.

We also discuss how planning a recovery week post-vacation can help ease your transition back into the routine. The key here is not to rush, but to be consistent.

Hydration and refueling are crucial, especially when you're vacationing in a hot climate. We delve into the importance of balanced nutrition to fuel your workouts and recovery.

Lastly, we emphasize the principle of balance. You're on vacation, so it's perfectly fine to have a relaxed day. After all, maintaining a healthy balance in life is crucial for your overall health and wellbeing. Tune in for an enlightening discussion on keeping fit while taking a well-deserved break!

On today's episode, we dive deep into the world of "tune-up races," those pivotal practice runs that occur weeks before your main event. Ever wondered why many seasoned runners swear by these shorter distances? We'll unpack how these races are the ultimate test of fitness, an essential tool for refining your racing skills, and a means to forecast your performance in your main event using the VDOT calculator. Plus, we delve into the nuances of race day logistics - from selecting the right terrain to navigating the start and finish lines, and even taming those pre-race jitters.

But how should you approach these tune-up races in terms of speed and pacing? We discuss why it's more than just clocking a shorter distance at goal pace. Whether you're aiming to conquer a 5km or prepping for a marathon, we offer insights on when to schedule your tune-up race, the optimal lengths, and the strategy behind them. Drawing upon expert advice, including references from Owen Anderson, we explore the art and science of the tune-up. And for those curious about tapering? We've got some golden rules for you.

In this podcast episode, we have the pleasure to interview Ashley Charlebois, a dietitian who specializes in the specific needs of athletes, particularly runners. 

We dig deep into the most common mistakes that endurance runners make when it comes to nutrition, focusing particularly on under-fueling. Ashley explains the potential repercussions of insufficient fueling, bringing attention to the concept of 'Relative Energy Deficiency in Sport' (REDS). The conversation then transitions into discussing the concept of micro-nutrition, where certain nutrients become primary focus. We also touch upon issues such as weight loss during training, when and how much to fuel during runs, and the ratios of macronutrient consumption necessary to support optimum pick performance.

Ashley Charlebois is a seasoned registered dietitian and exercise physiologist with a rich history of working with elite athletes across a variety of sports. With her practice beginning in 2007, Ashley's expertise has been sought after by professionals from prestigious teams and organizations such as the Buffalo Sabres, Vancouver Whitecaps, as well as athletes in the NBA, NHL, Skate Canada, Field Hockey Canada, Triathlon Canada, and Gymnastics and Cycling BC.

Renowned for her extensive knowledge and dynamic approach to nutrition and exercise physiology, Ashley has made a significant impact in the field of sports nutrition. Her insights have supported athletes in optimizing their performance, fine-tuning their diets, and enhancing their overall health through personalized nutrition strategies.

Currently, Ashley is leveraging her expertise as an Applied Performance Nutrition Researcher for the Canadian Armed Forces, a role in which she continues to contribute to the advancement of nutrition research and its practical applications in high-performance settings.

* Common Mistakes in Runners' Diets

* The Importance of Proper Fueling for Runners

* Consequences of Not Fueling Properly

* Discussion on Relative Energy Deficiency in Sport (REDS)

* The Impact of Underfueling on Recreational Runners

* Understanding the Nutritional Needs of Runners

* Signs of Low Energy Availability in Runners

* The Role of Diet in Injury Prevention and Recovery

* Weight Management and Training

* Fueling Strategies During Training

* Macronutrient Recommendations for Runners

In this week's episode, we dive into the topic of tapering and discuss a scientifically proven method that you can use to optimize your training and performance leading up to your next race. Tapering is a crucial phase in any training program that involves reducing the volume and intensity of your workouts in the weeks leading up to your race to allow your body to recover and perform at its best.

One of the most common questions when it comes to tapering is how long should a taper be?

Another common question about tapering is how much should you reduce your training during this period?

Other important considerations during your taper include proper nutrition and hydration, adequate sleep, and managing any last-minute race day jitters. By implementing a well-planned taper period, you can set yourself up for success and maximize your performance on race day.

Welcome to another exciting episode of "Chasing PRs" with your hosts, Diego and Richelle.

Both Diego and Richelle recently achieved success in their marathons, and while their definitions of success may differ, they are both proud of their accomplishments. Diego reflects on his satisfying first Boston Marathon experience, while Richelle proudly recounts her BQ and marathon PR.

Now, with their sights set on the upcoming Chicago Marathon in a few months, Diego and Richelle are eager to share their experiences, insights, and plans for improvement. Join them as they dive into the details of their training strategies, highlight what worked well for them, and explore areas where they believe they can enhance their performance.

In this engaging episode, they aim to provide valuable advice and knowledge to fellow runners, discussing what they plan to do differently, what they will maintain, and the lessons they've learned.

Welcome to our podcast episode on beginner runners! In this episode, we will be discussing the basics of getting started with running, including tips on how to choose the right shoes, how to create a training plan, and how to stay motivated. We also share some common mistakes that beginner runners often make and how to avoid them. 

Whether you're looking to improve your fitness, train for a race, or just want to enjoy the mental and physical benefits of running, this episode is for you. 

So grab your running shoes, and let's get started!

Here is the link to a walk-run program for beginner runners by the Running Clinic: https://az675379.vo.msecnd.net/media/1356455/interval-i-2.pdf

Learn more about parkrun: https://www.parkrun.com/

Don't forget to register for our free newsletter: https://chasingprs.beehiiv.com/subscribe

As a runner, you may already know that consistent training is the key to improving your endurance and speed. However, did you know that incorporating strength training into your routine can help take your running to the next level? In this episode, we'll discuss why strength training is essential for runners and provide some effective strategies to help you get started.

1. Improved Running Performance Strength training helps to build muscle and improve muscle endurance, which can help you run faster and longer. By increasing your overall strength, you'll be able to maintain proper form and reduce your risk of injury, allowing you to train more effectively.
2. Injury Prevention Running is a high-impact activity that can put a lot of stress on your muscles, tendons, and joints. Strength training can help improve the strength of these areas, reducing the likelihood of injury. By targeting weak areas, you'll also be able to correct muscle imbalances that may lead to injuries over time.

In this episode, we'll be discussing running form. Many runners believe that perfecting their form is the key to improving their speed and reducing their risk of injury, but is that really the case?

We'll explore the common mistakes runners make with their form, such as overstriding, heel striking, and slouching, and how these mistakes can impact their running performance and injury rate. We'll also discuss the benefits of proper running form.

However, we'll also touch on the idea that perfect form alone may not be the key to unlocking your full potential as a runner. Instead, we'll argue that running economy, which refers to how efficiently your body uses oxygen while running, may be a more important aspect to focus on. We'll explain how you can improve your running economy.

Tune in to this episode to learn how to improve your running form and economy and become a stronger, more efficient runner.

In this episode of Chasing Pr's we talk about process goals and outcome goals, and how to use them to improve as a runner.

There are two types of goals that people often set for themselves: process goals and outcome goals.

Process goals focus on the actions and behaviours that are necessary to achieve the desired result. These goals are specific and measurable, and they focus on the steps that need to be taken to reach a goal rather than just the end result. Examples of process goals might include things like running a certain number of miles per week, increasing your pace by a certain amount, or working on your form.

Outcome goals, on the other hand, focus on the end result that you want to achieve. These goals might include things like running a certain time in a race, losing a certain amount of weight, or improving your overall fitness level.

Both types of goals can be helpful in different ways. Process goals can be especially useful for maintaining motivation and staying on track because they provide a sense of progress and accomplishment along the way. Outcome goals, on the other hand, can be more motivating because they give you a clear target to aim for and help you to visualize your ultimate goal.

In general, it can be helpful to have both types of goals in your training plan. Process goals can help you stay motivated and focused on the small steps that are necessary to reach your ultimate outcome goals, while outcome goals can provide a sense of direction and a long-term target to work towards.

Join us in this adrenaline-pumping episode as we dive deep into the heart of the 2023 Chicago Marathon. From the energy at the starting line to the exhilarating final sprint at Grant Park, we've got every mile covered. Hear firsthand experiences from runners who tackled the 26.2 miles and get an insider's look at the challenges and triumphs they faced. We also delve into what makes the Chicago Marathon a unique race in the running calendar. From its iconic cityscape backdrop to the roaring crowds, and the unpredictable October weather, this episode captures the essence of the Windy City's premier running event. Whether you're a seasoned marathoner or just a running enthusiast, this recap and review will inspire and invigorate your passion for the sport. Lace up and tune in!

Today we have the honour of interviewing Mark Sutcliffe. You may know Mark as the new mayor of Ottawa or have heard his radio show for more than 20 years. But his running passion and outstanding accomplishments are less known.

If you want to learn about his incredible journey to qualify for the Boston Marathon and how he uses running to cope with stress and be a better person, you don’t want to miss it. Stay tuned.

Don't forget to subscribe to our free newsletter: https://chasingprs.beehiiv.com/subscribe

You can buy Mark Sutclliffes book about his journey to qualify for the Boston Marathon here: https://www.amazon.ca/Long-Road-Boston-Pursuit-Marathon-ebook/dp/B01LYTWJIH/

Today we dive into the science of how the body uses carbohydrates and fats as fuel during runs and races and how to ensure that you are consuming the correct types and amounts of nutrients to support your runs.

We discuss the importance of carbohydrates as the primary energy source for running, the difference between simple and complex carbohydrates, and how consuming the right balance of these can help to maintain energy levels during a run or race. We also discuss the importance of timing your carbohydrate intake and how consuming carbohydrates before, during, and after a run can improve performance.

You will learn the science behind how the body uses food as fuel and the best types of food to consume before, during, and after a run and race to support optimal performance. Whether you're a beginner or an experienced runner, this episode is packed with valuable information to help you fuel to improve your runs and races.

Here is the link to join the Facebook Group: https://www.facebook.com/groups/710896030754511

Join Diego and Richelle on this electrifying episode of Chasing PRs as they delve into the exhilarating world of relay races.

Ever thought of mixing up your running routine? Relay races might just be the perfect challenge you never knew you needed.

Discover the 7 compelling reasons that relay races can enhance your skills as a runner - from the magic of team dynamics to the grit of mental toughness. Whether you're fighting off burnout or looking to spice up your training, listen in to find out why your next race should be a relay.

Plus, get inspired by the stories and experiences of our hosts, as they share their own relay adventures. It's more than just a race, it's a journey of camaraderie, resilience, and growth. Don't miss this episode!

In this episode of Chasing PR Podcast, hosts Diego and Richelle set the record straight on commonly misunderstood running advice.

They discuss topics such as the use of super shoes, the idea of 'pronation' being harmful, the necessity of yoga in a runner's regimen, and the controversial practice of running on a fasted state. The duo also debunk the idea of running slow to increase speed, running 180 cadence, the erroneous belief that running is damaging to the knees, and specific running form advice.

The episode concludes with a discussion on the warnings around adjusting running pace according to temperature fluctuations, where they conclude individual differences must be taken into account.

- Introduction and Welcome

- Reflecting on Past Interviews and Episodes

- Correcting Past Misinformation on Iron Supplements

- Discussing Personal Running Experiences and Plans

- Reflecting on the Valencia Marathon

- Debunking Common Running Myths

- Understanding Cadence in Running

- Language Learning Tips and Personal Experiences

- Debunking the Myth: Runners Should Do Yoga

- The Impact of Running Speed on Cadence

- The Controversy: Running Slow Will Make You Faster

- The Truth About Running and Knee Health

- Post-Race Recovery: How Many Rest Days Do You Really Need?

- Adjusting Running Pace Based on Weather Conditions

- Final Thoughts and Recap

Are you looking to improve your running game and avoid common mistakes? 

In this podcast, we'll be discussing the top five lessons we wish we had known sooner when it comes to training and running. Starting with the importance of form and diet, we'll move on to setting realistic goals and sticking to a plan. We'll also dive into the long-term mindset needed for success in distance running, emphasizing the need for patience and understanding the value of rest and injury prevention. 

Join us as we share our insights and experiences, inspired by the likes of Eliud Kipchoge and Cam Levins, and help you reach your running goals with confidence and efficiency.

In this episode, we delve into knee injuries in runners. From the common afflictions of Patellofemoral pain, IT band syndrome, and knee osteoarthritis, we explore what they are, why they occur, and how they impact your running performance. Our conversation further expands into the major causes behind these conditions, with special focus on training errors such as 'too much too soon', inappropriate hill training, over-striding, and weaknesses in quads and hips.

But it's not all doom and gloom! We're here to offer effective treatment tips and preventative strategies. Learn how tweaking your running cadence, smart de-loading, trail running, strength training, and even changing your shoes can alleviate pain and get you back on track.

In this week's episode of the Chasing PRs podcast, hosts Diego and Richelle discuss insider tips and strategies for both back of the pack runners and those looking to improve their speed. 

From goal-setting and race selection to nutrition and mental strategies, this episode has everything you need to take your running to the next level. Plus, learn the importance of training age and how to improve your max speed to achieve your running goals. Whether you're a dedicated back of the pack runner, looking to improve, or simply happy with your running, this episode is a must-listen.

Today we have the pleasure of interviewing Canadian Olympian runner Malindi Elmore. Malindi, a Canadian marathoner and elite professional runner, made history with her impressive ninth-place finish in the Tokyo Olympics, setting a new standard for Canadian runners in the marathon distance. Get ready to hear her incredible journey unfold.

Before conquering marathons, Malindi began as a track athlete specializing in the 1500-meter event. She even competed in the Athens Olympics in 2004, boasting one of the fastest times in Canadian history at 4:02. Discover how Malindi's pursuit of speed in her earlier years laid a solid foundation for her marathon success.

To add to the excitement, Malindi is gearing up to run in the upcoming Ottawa Race Weekend marathon. Don't miss out on this opportunity to gain invaluable insights from a phenomenal marathon runner. Tune in and join us on this exhilarating journey as we delve into the mind of Malindi Elmore!

In the final episode of the Chasing PRs podcast, hosts Diego and Richelle discuss key strategies to make 2024 the best running year yet. They advise setting realistic, measurable running goals, remaining consistent and patient in training, correctly fueling the body, and working on mental strength as crucial components for running success.

They also share some personal anecdotes and thoughts on their own running journeys.

The hosts express gratitude towards their listeners and the people who have supported their podcast journey, and encourage their audience to approach their running goals with a long-term perspective and commitment.

As the clock ticks down to your A-Race, every decision you make counts. In this episode, we unfold a meticulously crafted 10-step checklist to ensure you're not just physically, but also mentally primed to hit the ground running. From mastering the mental game with visualizations and mantras, to the nitty-gritty of race logistics and course study— we’ve got it all covered.

Get ready to supercharge your 5k running strategy with this thrilling episode of Chasing PRs! Your personal best is just a few tweaks away. This episode is designed to give you a potent blend of common and uncommon tips, tailored to help you blaze through your next 5k race.

The first half of our episode delves into five fundamental strategies that have stood the test of time. Learn about the power of consistent training, and how the right blend of VVo2max, threshold and 5k pace workouts, and the often overlooked long run can catapult you to new heights. Understand the strength dynamics behind heavy training and plyometrics and why cross-training can be a game-changer. We'll also highlight the significance of a solid warmup, including a touch of high-intensity work to kickstart your heart.

Switch gears in the second half, where we take a deep dive into 5 outside-the-box tips. We're talking about mental and nutritional strategies that can be just as critical as physical training. We explore the art of visualization, knowing the course, and developing a mantra to carry you through those challenging moments. The power of diet and smart fueling, including a candid discussion on caffeine, may surprise you. We'll share a strategic pacing approach designed to maximize your performance and discuss why 5k test runs can be a valuable tool to identify weaknesses and guide your training.

Whether you're gearing up for your first 5k or looking to smash your previous best time, this episode is a must-listen. So tie your laces, plug in your earphones, and join us on this journey to 5k greatness

Join us as we lace up for a special anniversary episode, reflecting on an incredible year of conversations, interviews, and breakthroughs.

Over the past twelve months, we've had the privilege of delving deep into the world of running, from the science behind our strides and stories that push us an extra mile to elite runners interviews.

In this episode, we're sharing the top 9 game-changing lessons we've uncovered — insights that have transformed our understanding of the sport and have the potential to revolutionize your training, mindset, and performance.

Whether you're a seasoned runner or just starting your running journey, this retrospective episode is packed with actionable takeaways, inspiring anecdotes, and the distilled wisdom of a year's worth of running revelations. So, grab your headphones, set your pace, and join us as we dive into a year of unforgettable insights and celebrate this journey with you.

We're diving deep into the world of ultra trail running with our special guest, Liam Walke. Not only is Liam an impressive runner, clocking a 50K race in just 4 hours and 14 minutes and 100km in 13 hours and 10 minutes at the renowned Blacks Por Ultra in Canada, but he's also an expert coach. He finished third overall at the 90K Ultra Trail run and has a wealth of knowledge to share.

Throughout the episode, Liam provides a fresh perspective on the holistic approach to running. There's a profound message interwoven: "running is running." It's a simple yet powerful reminder of the core essence of the sport, regardless of the terrain or distance.

Listen in as we discuss race selection tips, the best ways to immerse yourself into trail running, and the highs and lows of Liam's incredible running journey. Whether you're a seasoned trail runner or considering dipping your toes into the world of trail running post-snowfall, this episode promises to inspire and educate.

Liam's IG: https://www.instagram.com/liamonthetrail/

If there's one thing runners love doing, it's talking about running. Well-intended advice runs widely at races, group runs and on the internet; unfortunately, a lot of that guidance is just downright wrong.

Family and friends, runner and nonrunner alike, love to give advice and tell you what it is they think is best for your training

In today's episode of Chasing PR's we review the Boston B.A.A. Half Marathon and Marine Corps Marathon.

We talk about:

• Expo
• Route
• Swag and Medal
• Organization
• General Score

Find out if we recommend these races to achieve a new PR.

We are also launching our newsletter with the goal of making it the "The World's Most Useful Newsletter for Runners", it's free and you can get it here:

https://chasingprs.beehiiv.com/subscribe

In this episode, we'll be talking about the importance of long-term goals in achieving success as a runner. We'll also discuss the importance of being careful about who you listen to and the dangers of taking on too much too soon, which can lead to injuries. 

We'll share some tips on how to maximize recovery, including the importance of sleep and the benefits of slowing down during the off-season. We'll also talk about the importance of investing in good winter runners and the importance of patience and consistency in going from being injured to running personal bests. We'll also delve into the role of nutrition and fueling in training and how to properly fuel during a marathon. 

Finally, we'll discuss the power of a positive attitude in achieving new personal records.

Don't forget to visit: https://chasingprs.run/

Welcome to another episode of "Chasing PRs" with your hosts, Diego and Richelle. In today's episode, we unravel the terms that have often been interchanged: flexibility and mobility. What do they mean, and more importantly, how do they impact your running?

• The Basics: Dive into the definition of flexibility, a passive movement of soft tissues. Think of stretching your hamstrings with a belt, or the popular couch stretch. How does this differ from mobility, which encompasses not just soft tissues but also joint range?

• Consequences of Ignoring Mobility: What happens when your hips, knees, or ankles lack proper mobility? We'll explore how this affects your power, engagement, and even uphill challenges. And yes, even the big toe plays a crucial role.

• The Stretching Debate: Should runners even focus on flexibility? We’ll discuss why static stretching isn't the holy grail for injury prevention or enhanced performance. However, if you're reaching for the couch stretch, we'll tell you why that might be an exception.

• Tendon Tensions: From Achilles tendonitis to tib post tendonitis, find out why irritable tendons despise stretching and how you could potentially aggravate your condition.

• Practical Tips for Runners: When should stretching and mobility exercises find their way into your routine? We share insights on incorporating these practices for optimal results and how to effectively blend the two.

Join us on this journey of understanding, as we highlight the significance of mobility drills, and evaluate the real value of stretching in a runner's life. Whether you're aiming for a new PR or simply want to optimize your runs, this episode offers a deep dive into making the right choices for your body.

In this informative episode of Chasing PRs, we delve deep into the realm of running injuries that commonly afflict the foot and ankles. Join us as we explore the most prevalent types of injuries, unravel their underlying causes, and provide valuable tips for effective treatment. Whether you're an avid runner or simply curious about maintaining optimal foot and ankle health, this episode offers expert insights and actionable advice to keep you on your feet and pain-free. Don't miss out on this essential conversation, packed with knowledge and strategies to help you overcome Foot and Ankle Running Injuries

In this episode, we dive into the emotional and physical journey of overcoming running injuries. Explore how to embrace your emotions, understand the root of your injury, and create a tailored recovery plan. Whether you’re dealing with a minor setback or a major obstacle, this episode is your guide to bouncing back stronger and more resilient! 💪

Tune in to find inspiration, uncover new passions, and learn how to return to running safely and more informed. Don’t let injuries hold you back; let them propel you forward! 🌟

In this episode of Chasing PRs, Diego shares his experience at the New York City Marathon. He starts with the vibrant expo, a prelude to the race, teeming with photo opportunities and essential marathon gear. Diego then takes us through his day, beginning in the athlete's village, where anticipation and nerves mingle. He talks about the early challenges of the race, maintaining a steady pace, and the mental strategy involved.

A significant part of Diego's story is overcoming the Queensborough Bridge, a tough segment of the marathon. He highlights the importance of the crowd's energy, especially along Fifth Avenue and in Central Park, in boosting his morale and helping him reach the finish line.

Diego's finish is more than just a physical achievement; it's a moment of emotional triumph. He reflects on the importance of endurance, mental strength, and listening to one's body. This episode isn't just about running a marathon; it's about the journey of passion, growth, and personal discovery that comes with it.

60 North Run Challenge

The 60° North Run is the perfect challenge to start the year and celebrate it with a spectacular medal and SWAG. 

Stay active and motivated by running, walking, hiking or skiing the distance you choose during January, 2024.

Use the code: CHASING for $5 off

Learn more at: 60northrun.ca