Running Form Fitness
by Carina Heilner, Cher Wallentine
Welcome to Running Form Fitness, where we lace up our shoes and dive deep into the world of women's running. Join us as we explore the unique challenges, triumphs, and experiences of female runners, from beginners to seasoned athletes. Join our passionate hosts - Carina and Cher - as they share their expertise, interview inspiring guests, and tackle a range of women's issues in running, from physical training tips and injury prevention strategies to mental health insights and empowering stories from fellow women runners.
Episodes
-
The Biggest Training Mistake Most Runners Make
summary In this episode, we explore the benefits of effort-based training for runners, including how to listen to your body, adapt to conditions, and improve performance. Karina shares practical tips on heart rate monitoring, training strategies, and how to optimize training around hormonal…
more -
Why Running Feels Harder in the Heat (And What to Do About It)
running, heat, hydration, performance, tips, electrolytes, training, acclimation, fitness, heart rate Summary In this episode, we explore the challenges of running in heat and humidity, discussing how heat affects the body, including increased heart rate and dehydration risks. We provide…
more -
You Don’t Need Permission: Chasing Dreams as a Mom
This episode explores the challenges and triumphs of balancing motherhood with personal goals, especially running. It offers insights on overcoming guilt, modeling healthy behaviors for children, and prioritizing self-care to become a better mom and individual. Keywords: motherhood, running,...
-
Running Drama You Didn’t See Coming...
This episode covers recent running controversies including Nike's controversial marathon signage, a suspicious marathon record, and the Paris Marathon's water station changes. Join us for an engaging discussion on ethics, marketing, and race integrity in the running community.
-
Boston Marathon Tips & Tricks : You're Ready!
In this episode, Carina shares her passion for the Boston Marathon, discussing the excitement surrounding the event, her personal experiences running the race, and valuable tips for those preparing to participate. She emphasizes the unique challenges of the Boston course, the importance of…
more -
Night Sweats? Sluggish Runs? How Perimenopause Impacts Your Run - ft. Millie Harper, APRN
In this episode of the Running Forum Fitness podcast, host Cher speaks with nurse practitioner Millie Harper about women's health, particularly focusing on hormones and their impact on women's fitness and well-being. Millie shares her extensive background in healthcare and functional medicine,...
-
RE: Should I Run a Marathon? Weighing the Decision
In this re-run episode, Cher and Carina discuss the important question of whether one should run a marathon. They explore the motivations behind running a marathon, the necessary preparations, and the importance of understanding one's personal reasons for taking on such a challenge. The...
-
You’re Not Overtrained ... You’re Undertrained: How to Stop Training in the Gray Zone
In this episode, Carina discusses common misconceptions about running training, emphasizing the importance of understanding the right kind of stress needed for adaptation. She explains the science behind training, the necessity of speed work, and the mindset required to push through discomfort....
-
Latest Controversies That Are Making Runners Lose Their Minds: The Medals Scandal No One Saw Coming
In this episode, Carina and Cher delve into various controversies surrounding running events, including the mishap at the Women's Half Marathon Championship, the LA Marathon's decision to award medals to 18-mile finishers, and the frustrations with the New York Marathon lottery system. They also...
-
Which Recovery Devices Are Worth Your Money? The Real Science of Runner Recovery
In this episode of Running Form Fitness, Carina dives deep into the world of recovery devices, exploring their effectiveness based on scientific research. She discusses various tools such as compression boots, massage guns, red light therapy, cold plunges, saunas, and more, providing insights…
more -
You Can't Make Someone Eat: Real Talk on Eating Disorders and Intervention
keywords Eating Disorder Awareness, Mental Health, Body Image, Running, Therapy, Prevention, Cultural Influences, Personal Stories, Nutrition, Self-Love summary In this episode, Carina discusses the significance of Eating Disorder Awareness Week, sharing her personal journey with eating disorders...
-
Can AI Replace a Human Running Coach? Some Game Changing Factors You Probably Haven't Thought Of
In this episode, Carina discusses the implications of AI coaching in the realm of running. While acknowledging the benefits of AI, she emphasizes its limitations, particularly in providing personalized coaching that accounts for human emotions and experiences. The conversation explores the...
-
Testosterone for Women Runners: Miracle or Cheating?
Disclaimer:This episode is for informational and educational purposes only. Nothing discussed is medical advice. Always consult your own healthcare provider before making any decisions about hormone therapy or your health. In this episode, Cher and Carina discuss the importance of hormones in...
-
Running Through Injury: Coping, Comebacks, and Finding Your Strength
In this episode, Carina discusses the challenges and emotional toll of running injuries, sharing personal experiences and insights on coping with the inevitable setbacks that come with being a runner. The conversation explores the importance of mental health, community support, and finding...
-
The Cold Run Effect: Adjusting Expectations for Winter Training
This episode discusses the effects of cold weather on running, including physiological changes, performance impacts, injury risks, hydration needs, and practical tips for runners. The conversation emphasizes the importance of adjusting expectations and preparing adequately for winter running…
more -
Running Postpartum - Part 3: Comebacks – Paige's Postpartum Journey
In this episode, Carina, Cher and Paige Nelson discuss the journey of postpartum running, focusing on the challenges and triumphs faced by mothers returning to the sport. Paige shares her personal experiences, including her transition from elite runner to mother of five, and how her approach to...
-
Running Postpartum – Part 2: Smart Recovery, Guidelines, and the Mental Game
This episode dives into the complexities of postpartum running, emphasizing the importance of understanding recovery, the phased return to running, and the mental health aspects of postpartum life. The hosts discuss the evolution of exercise guidelines during and after pregnancy, the significance...
-
Running Postpartum – Part 1: The Hidden Superpowers From Pregnancy & Birth
This episode dives deep into postpartum running, exploring how professional athletes return to elite performance after pregnancy, the physiological changes that occur during and after pregnancy, and the importance of support systems in recovery. The conversation highlights the science behind...
-
The Truth About Losing Fitness (And Getting It Back)
In this episode, Carina discusses the concept of detraining and how quickly fitness can be lost after a break from running. She explores the different aspects of fitness that are affected, including cardiovascular, muscular, and soft tissue health. The conversation emphasizes the importance of...
-
Chasing the High: The Science Behind the Runner’s Euphoria
This episode explores the science behind the runner's high, discussing its physiological basis, the role of the endocannabinoid system, and factors that influence its occurrence. The hosts share personal experiences and insights on how to rekindle the runner's high, emphasizing the importance of...
-
How Long is Marathon Recovery, Actually?
In this episode, Carina discusses the intricacies of marathon recovery, emphasizing the importance of understanding the recovery phases, both physical and mental. She shares her personal experiences and insights on how long recovery typically takes, the significance of nutrition and sleep, and…
more -
Running the World Majors While Raising Kids: Maddie Empey's Inspiring Journey
In this episode, Maddie Empey shares her inspiring journey as a runner and mother, discussing her transition from collegiate running to marathon training, the challenges of running postpartum, and her ambitious goal of completing all seven world majors while raising her children. She emphasizes…
more -
Want to Take a Break in the Winter? Secrets to Thrive in Cold Months
In this episode, we explore the importance of adapting your running routine during the fall and winter months. Coach Karina emphasizes the need for consistency in training, the benefits of strength training for injury prevention, and how to balance running with strength workouts. She discusses…
more -
The Ultimate Guide to Running the New York Marathon!
In this episode, we explore the New York Marathon, sharing essential tips for preparation, race day strategies, and the unique experience of running through the five boroughs. From navigating the expo to managing the emotional finish, we cover everything you need to know to make the most of this...
-
Chicago Marathon Tips & Tricks: Get Race Ready!
In this episode, Cher shares her insights and experiences from running the Chicago Marathon, offering valuable tips for travelers and runners alike. She discusses the importance of arriving early, planning pre-race activities, and understanding the course and pacing strategies. Cher also reflects...
-
Mindset Mastery with Dr. Matt Moore: Turn Nerves into Fuel
In this episode, Dr. Matt Moore, a sports psychologist, discusses the mental aspects of running, particularly focusing on race day nerves and anxiety management. He emphasizes the importance of interpreting nerves positively and offers techniques such as box breathing and visualization to help...
-
Why Your Period Matters: Unlocking Running Potential
In this episode, Carina discusses the significant impact of the menstrual cycle on running performance, emphasizing the importance of understanding hormonal fluctuations throughout the cycle. She breaks down the different phases of the menstrual cycle, detailing how each phase affects energy...
-
Dehydration Is Killing Your Run. Here’s How to Fix It
In this episode, Carina discusses the critical role of hydration in running, emphasizing how dehydration can significantly impair performance and health. The conversation covers the physiological effects of dehydration, the importance of electrolytes, and practical strategies for maintaining...
-
What’s the Secret Link Between Music and Running?
This episode explores the relationship between running and music, discussing how music can enhance performance, lower perceived exertion, and improve mood and motivation. Various studies are referenced to support these claims, highlighting the physiological and psychological effects of music on...
-
Dr. Lennie Waite: Olympic Runner, Leading Psychologist, and Advocate for Athletes’ Mental Health
In this episode, world renowned Dr. Lennie Waite discusses the intricate relationship between trauma and running, exploring how endurance sports can serve as both an escape and a means of healing. The conversation delves into the psychological aspects of running, the importance of separating...
-
Unlock Napping’s Hidden Strength: Transform Your Running Recovery
In this episode, Carina discusses the often-overlooked benefits of napping for runners, emphasizing how naps can enhance recovery, improve performance, and support overall health. She shares personal experiences and insights into the cultural stigma surrounding napping, advocating for its...
-
Carbon Plate Shoes : Should You Train In Them?
In this episode, we explore the benefits of training in carbon plate shoes, discussing their impact on recovery, race day readiness, and muscle conditioning. We also delve into the longevity of these shoes, personal preferences, and the psychological boost they provide. Research insights…
more -
No More Gate-Keeping : Life-Changing Running Gear We’re Obsessed With
In this episode, Carina shares her top running products that have significantly improved her running experience and overall life. From innovative menstrual products for female runners to essential gear like hydration solutions, carbon shoes, and heart rate monitors, she emphasizes the importance…
more -
Wardrobe Woes & Mom Bod Blunders: Real Talk for Runners
In this re-run popular episode, Carina and Cher discuss wardrobe malfunctions while running. Carina shares an embarrassing wardrobe story about a friend. They also talk about wardrobe pet peeves, including removable pads in sports bras and the issue of visibility. The conversation then shifts to...
-
Quick Hack to Run Faster and Stay Injury-Free
In this episode, Cher and Carina delve into the often-overlooked topic of strides in running. They discuss what strides are, how to perform them correctly, and their numerous benefits, including improved running form, speed development, and injury prevention. The conversation emphasizes the...
-
How Does Heat Running Actually Help You?
In this episode, Cher and Carina discuss the benefits of training in the heat, emphasizing physiological adaptations such as increased plasma volume and improved thermoregulation. They explore the mental toughness developed through running in uncomfortable conditions and the effects of humidity…
more -
Use Running to Heal
In this episode, the hosts discuss the relationship between running and trauma, emphasizing the importance of being intentional about running as a means of healing rather than a way to escape or remain stuck in trauma. They explore various strategies for using running as a tool for emotional...
-
Is Running Helping You Heal—or Helping You Hide?
In this episode, Carina delves into the complex relationship between trauma and distance running, exploring how running can serve as both a healing tool and a potential hindrance to recovery. The conversation highlights the importance of self-awareness and intentionality in using running as a...
-
Heat Training 101: Surviving and Thriving in Summer Runs
In this episode, we explore the challenges of running in heat and humidity, discussing how heat affects the body, including increased heart rate and dehydration risks. We provide essential tips for running safely in hot conditions, emphasizing hydration, pacing adjustments, and the importance of...
-
Re: Running Hacks While On Vacation
Revisit this fun episode of how to maximize running on vacation! Even when you're out of your routine, this episode shares the tips and tricks on how to navigate it all.
-
Is Age Really Just a Number? How Aging Affects Your Running
In this conversation, Cher and Carina discuss the impact of aging on running performance, addressing the physical changes that occur as runners age, including declines in speed, VO2 max, muscle mass, and recovery times. They emphasize the importance of acknowledging these changes and adapting...
-
Night Sweats? Sluggish Runs? How Perimenopause Impacts Your Run - ft. Millie Harper, APRN
In this episode of the Running Forum Fitness podcast, host Cher speaks with nurse practitioner Millie Harper about women's health, particularly focusing on hormones and their impact on women's fitness and well-being. Millie shares her extensive background in healthcare and functional medicine,...
-
Is Trauma Linked to Distance Running?
This conversation delves into the intricate relationship between trauma and endurance running, exploring how individuals often turn to running as a coping mechanism for their past experiences. The discussion highlights the psychological aspects of trauma, the search for control, and the ways in...
-
The Truth About Iron Deficiency in Female Runners
This conversation delves into the critical issue of iron deficiency among female runners, highlighting the alarming statistics that show a significant percentage of female athletes suffer from this condition. The discussion covers the importance of understanding ferritin levels, the difference...
-
How Effort-Based Training Unlocks Your True Potential
In this episode, Cher and Carina discuss the transformative approach of effort-based training in running. They explore the limitations of pace-based training, the importance of understanding one's body and effort levels, and how various factors like weather and personal cycles can affect...
-
Is Running Worth The Mom Guilt? Grown Kids Spill the Truth
In this episode, Carina invites her children to share their perspectives on having a mother who is an avid runner and marathoner. The conversation explores the impact of running on family dynamics, the balance between personal goals and parenting responsibilities, and the lessons learned through...
-
Grit & Glory: Inside the Boston Marathon Madness
In this episode, Cher and Carina reflect on the recent Boston Marathon, discussing the excitement, personal stories, and the lessons learned from the race. They explore the highs and lows of marathon running, the inspiration drawn from participants, and the reality that not every race goes as...
-
Boston Marathon Tips & Tricks : You're Ready!
In this episode, Carina shares her passion for the Boston Marathon, discussing the excitement surrounding the event, her personal experiences running the race, and valuable tips for those preparing to participate. She emphasizes the unique challenges of the Boston course, the importance of…
more -
When the Race Ends in Tears: Surviving Marathon Aftermath
In this episode, Carina shares her recent marathon experience, discussing the challenges of recovery, both physically and emotionally. She emphasizes the importance of listening to your body post-race, the impact of hormonal changes on performance, and the emotional toll that comes with unmet...
About this show
Welcome to Running Form Fitness, where we lace up our shoes and dive deep into the world of women's running. Join us as we explore the unique challenges, triumphs, and experiences of female runners, from beginners to seasoned athletes. Join our passionate hosts - Carina and Cher - as they share their expertise, interview inspiring guests, and tackle a range of women's issues in running, from physical training tips and injury prevention strategies to mental health insights and empowering stories from fellow women runners.
Hosted by
Carina Heilner, Cher Wallentine