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 spe...
May 19, 2022•24 min•Season 1Ep. 37
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 mobil...
May 10, 2022•13 min•Season 1Ep. 36
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 L...
May 05, 2022•13 min•Season 1Ep. 35
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 s...
Apr 29, 2022•18 min•Season 1Ep. 34
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 so...
Apr 20, 2022•13 min•Season 1Ep. 33
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 sup...
Apr 04, 2022•14 min•Season 1Ep. 32
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 ...
Mar 22, 2022•19 min•Season 1Ep. 31
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 runn...
Mar 15, 2022•19 min•Season 1Ep. 30
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...
Mar 08, 2022•17 min•Season 1Ep. 29
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, b...
Feb 13, 2022•22 min•Season 1Ep. 28
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 runni...
Feb 04, 2022•19 min•Season 1Ep. 27
If you are looking for the best mobility exercises for running, give this episode a quick listen! Older runners often struggle with a shortened stride and tight hips and back muscles. Mobility exercises can be super helpful, but it can be hard to piece together a mobility routine. After trying the McMillan Running Magic Mobility program, we share 5 reasons we think it is worth the investment. 1) It's simple 2) It's quick 3) It's targeted 4) It's easy 4) It's effective View the full review here: ...
Jan 30, 2022•10 min•Season 1Ep. 26
After trying just about everything to fight chronic fatigue, Emil found a physiotherapist who helped him slowly build up a running program. He details how he took 14-15 months to implement a walk-run program and get up to a 5k distance. Although he still was fatigued, running boosts his mood and he had to learn to let his body get used to training. His advice: Don't run several days in a row Running is 'free space' and 'freedom'- enjoy it Take it slow and take breaks as needed Don't compare your...
Jan 27, 2022•24 min•Season 1Ep. 25
Curious about the use of treadmill desks or standing desks? Give this episode a quick listen as Sarah K comes back to tell us about her personal use of a treadmill desk. She describes how the treadmill desk is an easy way to add movement and how she really feels more focused when using the desk. Sarah also tells us about the importance of running community as damaging wildfires have hit her area in Colorado. Overall, she emphasizes how we can all find normalcy in running. Sarah recommends the Li...
Jan 24, 2022•14 min•Season 1Ep. 24
Sarah Kennedy has pretty much run her entire life! In fact, during graduate school, she would run for multiple hours just because she could. Sarah thrived as a competitive mountain biker and even challenged herself by completing an Ironman Triathlon. As Sarah continued running in her 40s, she started struggling with slower running times and found it really hard on her ego. She also endured knee arthroscopic surgery and came to the realization that she would need to change her training regimen. L...
Jan 19, 2022•33 min•Season 1Ep. 23
Superfoods for runners to boost recovery.....Are you frustrated by how long it takes to recover between runs or workouts? Listen in as we discuss 5 foods that may help you shorten the time it takes for your muscles to recover from hard training runs and races. We discuss how, when, and why each food is important for runners. 1) Tart Cherry Juice for runners and endurance athletes 2) Avocados- a true superfruit! 3) Dark Chocolate 85% + 4) Turmeric (may need supplements to maximize benefits) 5) Gr...
Jan 11, 2022•20 min•Season 1Ep. 22
Running after age 40 is still running, but the approach and outcome are often different. In this episode, we discuss 20 lessons from the 1st 20 episodes of The Running After Age 40 Podcast. 1) Running motivation and reasons to run change as we age- listen to hear how it has changed for our guests. 2) Running community, including the online running community, can have a profound impact on you. 3) All runners (almost all) struggle initially after age 40 with slower times. 4) Guests on The Running ...
Jan 02, 2022•26 min•Season 1Ep. 21
Join us for a quick review of the recent running publications from November-December 2021. Recreational runners who recovered from COVID show different running kinetics and muscle activities compared with healthy controls Consequences and prognosis of running related knee injuries among recreational runners Exercise induced hypertension, arterial stiffness, and cardiorespiratory fitness in runners Exercise plasma boosts memory and dampens brain inflammation via cluterin Bone mineral density in h...
Dec 22, 2021•18 min•Season 1Ep. 20
Don't miss this episode as physiologist and author Gerald Zavorsky joins us to review his publication, " Declines in Marathon Performance: Sex Differences in Elite and Recreational Athletes ". Dr. Zavorsky reviews the physiological reasons runners naturally slow down as they age and highlights his research comparing elite athletes to 'average' runners. He emphasizes the need for strength training to maintain and build muscle mass at age 35+. If you are looking for an explanation of VO2max, maxim...
Dec 16, 2021•38 min•Season 1Ep. 19
Wondering if you can improve your marathon time in your 40s and beyond? Listen as Amy Clove describes her personal best (speedy sub 4 hour marathon) 16 years after her first attempt at the running distance. Amy reveals how she took a 10 year hiatus from running and really didn't think she would ever be able to be a distance runner again. After committing to a strength training plan with a personal trainer, she came back stronger than ever. Completely captivating, Amy details the challenge-orient...
Dec 01, 2021•35 min•Season 1Ep. 18
Peri-menopause, menopause, and running- all the changes lead to all the questions (and answers)! Phaedra Kennedy shares her wisdom as an endurance athlete (marathoner and Ironwoman), including the things she wished she had known about menopause and running / triathlon training. Phaedra is a running coach who has set several personal bests in running in her 40s. She is a competitive age group triathlete and runner with more that 20 years of running experience and more than 10 years of triathlon e...
Nov 23, 2021•39 min•Season 1Ep. 17
Running Coach, marathoner, masters runner, wife, mom, dog-lover...the list goes on to describe Sarah Ranson. Listen in as she details how she got started at running in middle school and pretty much never stopped. Sarah's made running friends in new places all of her life, including as a member of the Spokane Swifts Club Team. She is passionate about coaching and loves her role as a running coach and leader. As Sarah discusses her love for running, she reminds us all of the life lessons we learn ...
Nov 22, 2021•43 min•Season 1Ep. 16
Listen in as Ridge shares her journey from being a very successful cyclist as a child to finding a love for fitness, running, and cycling after age 40. She discusses how she took a 10-year hiatus from exercising after becoming burnt out from her early competitive years in biking. Ridge changed her mindset and successfully started running marathons and even an ironman. Today, she exercises for the effects it has on both her mind and her body. She highlights her love for Strava, branch chain amino...
Nov 17, 2021•29 min•Season 1Ep. 15
Where should you look while running? What is proper running posture? How can you improve your posture while running? If you've asked yourself any of these questions or feel like your posture is suffering from all the work at your computer and staring at a screen, this episode is for you! In this mini-episode, we share 7 simple and quick tips for improving your running posture. Read more here: https://www.runningwithgrit.com/proper-running-posture Check out the Posture Corrector we discuss....
Nov 11, 2021•12 min•Season 1Ep. 14
How can a 60 year old run faster? What are ways to run strong in your 50s and beyond? Is it possible to compete in triathlons at an older age? How much of running is mental, especially when running after 60 years old? Is running good for over 60s? If you are asking yourself these questions, this episode and these show notes are the place for you! Dr. Donnelly reveals his tips for triathlon training for seniors, secrets to competing in triathlons at an older age, running after 60 years old, and j...
Nov 01, 2021•55 min•Season 1Ep. 13
If you are wondering how to get in running shape or are curious what is the best way to start running again, this episode is worth a listen. We share 10 tips for how to start running so you can stay healthy and happy. 1. Define your why for starting running. 2. Set 3 goals for running (just 3). 3. Use our monthly habit tracker to watch your progress. 4. Put your workout and running times on your calendar. 5. Find an accountability partner or group. 6. Invest in a pair of running shoes. 7. Start ...
Oct 28, 2021•26 min•Season 1Ep. 12
What exactly is vitamin D? What is the normal level of vitamin D for runners? What are potential problems or issues related to low vitamin D in runners? If you are wondering the answers to any of these complicated questions about vitamin D, this episode is for you! We cover a summary of the benefits of vitamin D supplementation, when and how to take vitamin D, and how to get checked to see if your levels are appropriate. This episode shares what you need to know about vitamin D to ensure optimal...
Oct 18, 2021•15 min•Season 1Ep. 11
If you love running and learning about the science behind training and injuries, take a listen to this episode. We review running-related research articles from Fall 2021. Highlights are discussed including: Effects of running on cartilage Running during the COVID pandemic Running related injuries- causes and incidence Wearable technology and running Did we miss any pertinent scientific running studies published in Fall 2021? If so, make sure to email us at runningwithgrit@gmail.com. You can als...
Oct 09, 2021•18 min•Season 1Ep. 10
Carla shares how she started running back in middle school as she wanted to be the best at something. She didn't realize at the time that it would lead to a life-long love of 'endorphins'. She shined in high school track and cross country and continued on to an extremely successful Division 1 college career. She loved the feeling of accomplishment running provided. After college, Carla details how the stress of a high-paced career and becoming a mother kept her busy. Running became something she...
Oct 07, 2021•37 min•Season 1Ep. 9
If you are curious about mountain biking, Nordic Skiing, or just want to hear how real runners stay fit after 40, listen as Angie Kell tells her story. Angie describes how athletics and running became part of who she was during her childhood. She believes the unmatched friendships she has developed through sports are incredibly powerful. Most runners can relate to those special relationships that can only form on the long miles down the road. She inspires us all through her motivation to help ot...
Sep 30, 2021•28 min
