If you've been struggling lately, listen in for a dose of compassionate but tough love to get you moving! Get full show notes and more information here: https://notyouraveragerunner.com/ep-371-tough-love/

This week you'll learn how to set small goals to accelerate your progress. Sounds counter-intuitive, but it works! Get full show notes and more information here: https://notyouraveragerunner.com/ep-370-small-steps-big-results/

Sometimes running can feel like a drag, so this week we're going to talk about a way to make it more fun: scavenger hunts!    Get full show notes and more information here: https://notyouraveragerunner.com/ep-369-a-running-scavenger-hunt/

Hey, hey, my runner friend. Today's warm up topic is all about mental prep for the long run.Because long runs are just as much a mental challenge as they are a physical one - maybe even more mental than physical because your legs can be strong, your lungs can be ready, but if your mind's not in the game, that distance can feel a whole lot worse. So, today I'm going to walk you through a few tips and mindset shifts to help you stay strong, motivated, and focused from start to finish. Let's go! Get full show notes and more information here: https://notyouraveragerunner.com/368

Hey, hey, my runner friend. Today's warm up topic is a pretty big topic. It's what to do when you start feeling self-conscious while you're out running or exercising in public. Feeling self-conscious while you're running is something that most of us deal with, especially in a world that loves to tell us that running is only for certain types of bodies. So today, I am going to give you some tools you can use to shift your perspective. Let's dive in! Get full show notes and more information here: https://notyouraveragerunner.com/367

Hey, hey, my runner friend. Today's warm up topic is something that almost everybody struggles with - making progress and why it seems like it's always two steps forward one step back. Can you relate? Yeah, me too. Today, I am going to give you some tools you can use to shift your perspective on the progress you are making. Let's dive in! Get full show notes and more information here: https://notyouraveragerunner.com/366

Hey, hey, my runner friend. Today's warm up topic is something that almost everybody struggles with and that is getting bored while running. Can you relate? Yeah, me too. I am going to dive into some things you can do right now to make sure today's run stays fun, fresh, and anything but boring so let's dive in! Get full show notes and more information here: https://notyouraveragerunner.com/365  

Hey, hey, my runner friend. Today's warm up topic is something that shows up for a lot of us. It's your inner critic, or as some people like to call it, your inner bully, your inner mean girl. Now you know what I mean about this inner critic business, right?  You know, that little voice that pops up right when you're lacing up your shoes, or even maybe when you're lying in bed thinking about going for a run. That little voice has a lot of opinions about you and running, doesn't it? Well, I've got a lot to say about that voice so let's dive in! Get full show notes and more information here: https://notyouraveragerunner.com/364

Hey, hey, my runner friend. Today we are talking all about how to set realistic running goals. And by that, I mean ones you can actually achieve and feel really proud of. When you're starting out as a runner, when you're just starting out, it is so easy to get carried away by big shiny goals. But if you're not careful and if you're not ready, these goals can set you up for burnout and frustration. Let's dive in!  Get full show notes and more information here: https://notyouraveragerunner.com/363    

Hey hey, my runner friend. Today we are going to talk about the body scan technique. We all struggle from time to time with ache and pains and even injuries while we are running. The body scan technique will help you determine if the aches and pains you feel while running are something you should worry about. Let's dive in! Get full show notes and more information here: https://notyouraveragerunner.com/362

Hey, hey, my runner friend. Today we are going to focus on what to do when you feel judged for running slowly. When you don't have a small body or you don't have a typical runner's looking body and on top of that you feel like you're plodding along or that everybody else is faster than you, of course, you're gonna assume that everybody else is thinking you look ridiculous and that you shouldn't be running and you should be embarrassed and all the things right. How could they possibly have any other opinion? But...is that actually true? Let's dive in! Get full show notes and more information here: https://notyouraveragerunner.com/361  

Hey, hey, my runner friend. Today we are going to focus on your breathing. Your breathing is a direct indicator of your effort level. When your breathing feels controlled and relaxed, it means your effort level is right in the sweet spot. And when it feels like you can't catch your breath, you are probably working above your ability in the moment. But there are lots of factors that can affect your breathing and the level of effort that you're putting out.  Let's dive in! Get full show notes and more information here: https://notyouraveragerunner.com/360  

Hey, hey, my runner friend. Well, it's official after a long hiatus. I am back with new episodes and I have missed you. So I'm changing things up a bit and trying a new format. So instead of longer episodes where I do a deep dive into a topic, I'm going to do these short pep talks, sort of just long enough to get you through your warmup and ready to start your run. And each week we're going to do a different topic to help you get your mind in the right space to have a great workout.  Today I 'm going to give you a different way to think about running pace. Today's our first run so let's get started. Get full show notes and more information here: https://notyouraveragerunner.com/359

Tune in this week as I tell the story of the half marathon that changed my life. I’m sharing why signing up for a race is never going to provide enough motivation to carry you through months of training, and you’ll discover the impact that you can have on the world just by showing up for yourself in a new way.   Get full show notes and more information here: https://notyouraveragerunner.com/358

This week's topic is something I'm sure all of you will be familiar with: procrastination. There is a lot of mind drama related to it and it's something we need to address because there's a good chance you're just lying to yourself. Today, I'm exploring why we procrastinate and how all these thoughts you tell yourself are really just lies. Stay tuned to the end too to learn a really fun thought work technique I've been obsessed with lately! Get full show notes and more information here: https://notyouraveragerunner.com/357

Join me this week as I show you how you can get different results with your running. They don’t just happen by accident or by a miracle, but it can be done. It’s not going to feel good all the time, but exploring how you can start taking the steps will give you the momentum to keep going and you will see the progress. Get full show notes and more information here: https://notyouraveragerunner.com/356

I experienced something recently that got me thinking about how conditioned we are to blame ourselves when we don’t fit someone else’s expectations. It happens on airplanes with seatbelts, and it happens at races with race shirts that only come in S, M, and L.   Tune in this week to discover how you’ve been socialized by a patriarchal society with an embedded anti-fat bias, and how to break the cycle, speak up, and ask for what you want even though the answer might be a no.   Get full show notes and more information here: https://notyouraveragerunner.com/355

I’ve been working with some clients recently on planning for their goals. But we can’t have a conversation about goals without talking about failure, what it means to us as runners and humans, and why we’re so scared of failing. So, tune in this week to discover what to do when you’ve f*$@ed up. I’m sharing why real success never happens on the first try, why not acknowledging this reality is stopping so many people from doing incredible things, and how to get clear on where your beliefs about failure are holding you back.   Get full show notes and more information here: https://notyouraveragerunner.com/354

I am super excited to be bringing you an episode with the one and only, Mirna Valerio a.k.a., The Mirnavator! If you've been living under a rock and have no idea who she is, don't fret, because you're going to literally learn everything about her in this week's episode. Get full show notes and more information here: http://notyouraveragerunner.com/353

I'm sharing a conversation I had over on the Another Mother Runner Podcast where we talked about my relationship with weight loss and my experience of creating a space for runners who feel “other” in the running world. I share my thoughts on weight loss, especially in relation to running speed, the mental side of running, and the myths that need to be dispelled about being a larger-bodied runner.     Get full show notes and more information here: https://notyouraveragerunner.com/352