Run Girl Radio

Want to improve your running? Click here Cutting straight to the chase with a little zoom out exercise to make sure you’re on target to succeed with your running dreams this year if: ✔️You’re starting to run and need some guidance  OR  ✔️Are a runner heading into your next year of half and full marathon training ⭐️THIS IS FOR YOU! What You’ll Learn in This Episode:  ✅ Why you keep running out of time to train—and how to fix it ✅ How to assess your yearly training cycle and align it with your reality ✅ How to account for life’s non-negotiables (family, work, vacations, etc.) ✅ How to use our FREE downloadable training planner to stay on track ✅ The power of zooming out to see long-term progress (vs. getting stuck in weekly stress) Links & Resources:  🔗 Get the worksheet here: Your Ultimate Run & Training Planner 📲 Get run plans or digital coaching with us 📩 Follow us on Instagram 📧 Get on our email list for more tips & resources We appreciate your 5 ⭐️⭐️⭐️⭐️⭐️ reviews and appreciate all our subscribers! Your support helps us keep bringing you episodes that help you run stronger, smarter, and with more confidence every step of the way! Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’ve been feeling shy to ask others to join up for running this episode will give you the insight and know how to successfully bridge the gap between runners of all levels for successful co-running! After listening you’ll have definitely learned something new on the benefits & important factors to consider when running with others through a creative lens!  Get uncomfortable with me as we peel back the layers and pin point why you maybe haven’t said YES or pursued that running buddy opportunity yet & know EXACTLY how you will make it happen. Guaranteed it could be the best decision yet in your running world 🌎  Share this episode with your friends & send us a picture of your running buddy and you in action! Send us a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already, follow along with us day to day on Instagram at @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices

This is the most powerful & holistic way to look at recovery 🙌 Running, strength training and racing is all part of our life…but so is the rest of our day to day - family, work, relationships. We need to keep a pulse check on how we are balancing all the “stressors” of life to make sure we are taking care of our health. This is THE #1 DATA point that will give you quick feedback to check in on your individual physiological recovery/readiness levels. In this episode we talk about heart rate variability (HRV): What a high vs low HRV looks like & means. ANS - Sympathetic & parasympathetic pathways and how our body responds to them as correlated to day to day activities.  How to record & find HRV. What normative data for HRV is for you. How to use HRV to its advantage so you are always getting optimal recovery! Share this episode with your running friend who you know would benefit from this knowledge.  I’d love to hear how this episode impacted you 🙌 shoot me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices

Ahhhhh DOGS! We love them, and oh my can they the perfect running companions! 🥳 Listen to this quick and punchy podcast to know: What’s best practice for dogs on the run How to train your dog to run with you safely Cues to designing your run around your furry friend  Share this episode with your running friends who have dogs & send us a picture of your running buddy and you in action! Send us a direct message through instagram, I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning ALSOOOOO if you would like to follow our Aussie Shepherd Rufus on Instagram of course he has his own account full of entertainment @rufusduaussie Learn more about your ad choices. Visit megaphone.fm/adchoices

As runners we need to make sure we’re taking care of our joints! Our sport is so repetitive & generally speaking, most of us aren’t doing personalized and specific resistance training, mobility and motor control challenges!  This episode will teach you  What the joint by joint approach is. What mobility & stability means regarding your joints. How you can break down and build up the foundations of your injury free running self! Share this episode with your running friend who you know would benefit from this knowledge. I’d love to hear how this episode impacted you 🙌 shoot me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices

Consider this a deep dive inside my coaching brain! 🥳 Learn the specific focuses & needs to make an impactful runners strength workout.  Understand the WHY behind exercise selection & cross over impact it will have into your running performance.  Know why certain choices will keep you injury free & know your physiology better after this episode!  ALSOOOO we will be debunk some beliefs/non-truths & thoughts that may have you questioning strength training for running.  You’ll be ready to exercise from your home space or in a gym feeling more confident after hearing this!🏃🏽‍♀️ GO share this episode with your running friend who you know would benefit from our podcast. I so appreciate you for helping me grow my business in making stronger, faster & more empowered runners in this world! I’d love to hear how this episode impacted you 🙌 shoot me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices

For all my ladies who want to feel in control and prepared on their runs! I guarantee some of these small items you hadn't considered putting in your pocket or taking in your running belt before now! Some of them for me are non negotiable items and others I chop and change depending on the run and season. Links mentioned in this episode: Amazon water run belt I use lululemon running belts Hydrapak lightweight water bottle Please share this episode with your running friend who you know would benefit from this tip top tip! I’d love to know you 🙌 shoot me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices

In a perfect world, we would run a race or long runs with even splits. That means that each mile or km is exactly the same speed as the next. This episode will explain how a negative split can help our performance, how to practice it in training, & tools to implement and use it to our advantage & finish feeling strong on race day!  🙌 send me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already, follow us at @accelstrengthconditioning  Tools: Negative split calculator Learn more about your ad choices. Visit megaphone.fm/adchoices

Okay did you ever learn to stretch. Yes, me too! Now think of that one stretch you’d do pre run…now listen to this episode and message me what kind of stretch you’ll do INSTEAD when you stretch before or after your next run session!  I’m here to take the big heebie jeebies out of the science behind this topic. Yes you’ll leave knowing some very scientific info & findings from reputable studies.  Stick with us and learn the 4 types of common stretching methods. Learn how and why to implement each and which are best for you!  PASS ON THE KNOWLEDGE over dinner to your family, with your friends, and best yet with your running buddy or community group!  Dive on in if you’re excited to learn something new that’ll blow your mind! Here’s a great post of pre run stretches you can start doing and save to your phone for your next session! Follow @accelstrengthconditioning on Instagram for more juicy topics & info! Cited Studies: Miller J. M. (2020). Acute effects of static stretching on Wingate testing in men. The Journal of sports medicine and physical fitness, 60(7), 974–978. https://doi.org/10.23736/S0022-4707.20.10349-9 Opplert, J., & Babault, N. (2018). Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports medicine (Auckland, N.Z.), 48(2), 299–325. https://doi.org/10.1007/s40279-017-0797-9 Colosio, A. L., Teso, M., & Pogliaghi, S. (2020). Prolonged static stretching causes acute, nonmetabolic fatigue and impairs exercise tolerance during severe-intensity cycling. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 45(8), 902–910. https://doi.org/10.1139/apnm-2019-0981 Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports medicine (Auckland, N.Z.), 48(5), 1117–1149. https://doi.org/10.1007/s40279-017-0835-7 Learn more about your ad choices. Visit megaphone.fm/adchoices

At the end of this episode you'll have the... Magic number for SPM (steps per minute) Science behind cadence optimization know-how to assess your own cadence Training tools for cadence improvement BIG NEWS! It’s the 1st anniversary of the birth of this podcast and I’m blown away by all corners of the globe with our listeners & the support I’ve been getting! Thank you all for listening along. Because of you we’ve been chosen for the month by Apple Podcast in celebration of Women’s History Month!  Featured on the Apple Podcast App in the UK, you’ll see Run Girl Radio proudly showing in ‘Stories of Strength & Hope’ & listed under the ‘Crushing It’ segment! Could we be more proud? NO!  Grateful for the W!zard Studio team who help our voice show up on platforms all over the globe! Now we’re truly impacting more people with our outlet of free education and information to support women!  Yay to growth, yay to team, yay to free accessible information 👏 Please share this episode with your running friend who you know would benefit from this tip top tip! I’d love to know you 🙌 shoot me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning RESOURCES Links as mentioned in the episode for you: Spotify 180SPM playlist Googles metronome set it to 180BPM Learn more about your ad choices. Visit megaphone.fm/adchoices