Through Endurance We Conquer

In this episode I’m diving into what radical self-acceptance really looks like—on the run and in life. From ignoring pressure to chase big-name races, to honoring my body with real fuel instead of restriction, running has taught me how to live more in tune with who I am, not who I think I should be.I share a story from a marathon in Amish Country that gave me one of my clearest moments of self-acceptance, and why smaller, soulful races feel more meaningful than any finish line photo ever could.🎯 Weekly challenge: Reflect on one area of your life where self-acceptance could shift your perspective.📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

This week’s episode is short — just a quick reflection that hit me after a visit from a friend who showed up in exactly the way I needed. It made me think about what it means to have a real crew in life — the kind of people who meet you at mile 80 and tell you to keep going, even when you’re not at your best.If you’ve ever found yourself grieving the ones who didn’t show up, or wondering who’s really in your corner, this one’s for you.You don’t need a huge crew — just the right one.📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

This episode is personal. I open up about reaching 6 months sober, choosing discomfort over numbing, and how endurance running has shaped my ability to sit with pain instead of running from it. If you're carrying something heavy right now, I hope this reminds you that you're not alone — and that real strength is built one hard moment at a time.📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

Feeling completely drained but still trying to hold it together? Same.In this short, honest episode, I talk about what it means to show up when you’ve got nothing left in the tank. This week I didn’t have the energy to go all-in—but I didn’t want to disappear either. So I’m here doing the bare minimum, and maybe that’s exactly what you need, too.I share:Why honoring your energy isn’t weakness—it’s wisdomHow recovery weeks in training apply to real lifeThe power of adjusting your goals instead of abandoning themA reminder that rest is part of the processThis one’s for anyone who’s tired, burned out, or just surviving right now. If showing up at all feels like a win—you’re not alone. Let’s be in it together.📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

After nearly a year of injury and uncertainty, a fist bump from a stranger on a run marked more than just a return to training—it was a return to me. In this short, reflective episode, I share how I knew I was finally back, the unexpected lessons I learned during recovery, and how injury reshaped my relationship with running and my identity. Whether you're sidelined or just starting over, I hope this encourages you to keep showing up and trust your own comeback.📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

In a culture where we're conditioned to constantly push through, grind and be in output mode 24/7, the power of rest is often overlooked. Today I briefly talk about how taking time to rest is essential for endurance in life and in running.📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

Want to become a stronger, faster runner without increasing your mileage? In this episode of Through Endurance We Conquer, I break down key strategies to improve your running performance—without piling on extra miles. We’ll cover strength training for injury prevention, mobility and flexibility drills for better movement, simple running form tweaks, and how to incorporate speed workouts for efficiency and power. Whether you're short on time or feeling stuck in your progress, these practical tips will help you level up your running.📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

Running injuries have a way of humbling us. I’m still in the thick of recovery, but I wanted to share my experience—how my knee pain started, the mistakes that made it worse, and the setbacks I faced along the way. More than anything, this injury has been a reminder that the best way to stay injury-free is through preventative care. Strength training and stretching may seem like a hassle, but they’re key to injury prevention for runners. If you’ve ever wondered whether skipping these things is worth the risk, this episode is for you.📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

Are you making these common running mistakes without realizing it? Many runners—beginners and experienced alike—struggle with issues like overtraining, skipping warm-ups, and wearing the wrong shoes, which can lead to burnout and injury. In this episode of Through Endurance We Conquer, I break down 12 common running mistakes, including some counterintuitive ones that might surprise you. Learn how to avoid setbacks, improve your performance, and stay injury-free.📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

Did you know that what you eat affects not only your running performance but also your mental health? In this episode of Through Endurance We Conquer, we explore the powerful connection between nutrition, mood, and brain function. Learn how key nutrients like omega-3s, vitamin D, and B vitamins impact mental clarity and emotional well-being, how gut health influences serotonin production, and why stabilizing blood sugar can improve your energy and mood. Plus, I’ll share my personal journey of shifting from processed foods to a more balanced diet and the impact it had on my mental health and running.🎧 Tune in for practical tips on fueling your body and mind for better performance and overall well-being!👉 Get my free Couch to 5K Running Guide: MeloRunning.com📩 Questions or coaching inquiries? Email me at [email protected] or DM me on Instagram @throughenduranceweconquerSources:Harvard Health – The link between diet and mental health https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 Frontiers in Psychiatry (2019) – The gut-brain connection and mental healthhttps://www.frontiersin.org/articles/10.3389/fpsyt.2019.00072/full   3. The American Journal of Clinical Nutrition (2015) – High glycemic diets linked to depressionhttps://academic.oup.com/ajcn/article/102/2/454/4564381📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

Running outside isn’t just good for your body—it’s a powerful tool for your mind. In this episode of Through Endurance We Conquer, I dive into the mental health benefits of outdoor running, including how sunlight, fresh air, and natural landscapes reduce stress, boost mood, and enhance mindfulness. I also share scientific studies on why trail running and time in nature are so restorative, plus my personal experience using outdoor movement to navigate tough times.Sources:Bratman et al. (2015) – Study on nature walks reducing negative thoughts (PNAS link)Roe & Aspinall (2011) – Green exercise research showing mental health benefits of nature activity (Environmental Science & Technology)Berman et al. (2008) – Study on nature and cognitive restoration (University of Michigan)Sturm et al. (2015) – Study on awe and well-being (UC Berkeley Greater Good Science Center)Wang, J., Wei, Z., Yao, N., Li, C., & Sun, L. (2023). Association between sunlight exposure and mental health📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

Struggling to get out the door for your run? You're not alone. In this episode, we dive into why mental blocks happen—whether it's anxiety, decision fatigue, or self-doubt—and how to push through them. I’ll share practical strategies like the “Just 5 Minutes” rule, lowering the barrier to entry, and using music or accountability to stay motivated. We’ll also explore the balance between motivation and discipline, plus when to give yourself grace and take a break. Tune in and take on this week’s challenge: Pick 1-2 strategies to use the next time you feel stuck!📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

Setting goals isn’t just about achievement—it’s about building confidence, resilience, and a sense of purpose. In this episode, I share how training for my first marathon helped me turn my life around during a difficult time, and why breaking big goals into smaller steps can make them feel more achievable. I also dive into how to set goals that truly align with your values, rather than external pressures or doubts from others.Plus, I challenge you to set a meaningful goal for yourself this week!📩 For coaching inquiries, email me at [email protected]📲 Connect on Instagram: @ThroughEnduranceWeConquer📖 Download my free Couch to 5K Running Guide at MeloRunning.com🎧 Tune in and remember: It’s through endurance that we conquer!Sources:Deci, E. L., & Ryan, R. M. (2000).The “What” and “Why” of Goal Pursuits: Human Needs and the Self-Determination of Behavior.Psychological Inquiry, 11(4), 227–268.This paper explains the importance of intrinsic motivation versus extrinsic rewards and how setting goals that resonate with personal values leads to more sustainable motivation and psychological well-being.Schultz, W., Dayan, P., & Montague, P. R. (1997). A neural substrate of prediction and reward. Science, 275(5306), 1593-1599.📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

Welcome to the very first episode of Through Endurance We Conquer! In this episode, I’m sharing the deeply personal story of how I turned to running during one of the hardest times of my life—after losing my closest friend. What started as a desperate attempt to cope with grief became the foundation for a journey that changed everything.We’ll talk about the power of small, consistent actions, how running helped me heal, and how pushing through one tough run became a turning point in my life. Whether you’re new to running, coming back after a break, or just looking for inspiration, this episode is for you.At the end, I’ll give you a simple challenge to help you take that first step—because big changes start small.🎧 Listen now to hear my story and start your own journey!Resources & Connect:💡 Download my free Couch to 5K Running Guide: MeloRunning.com📩 Email me: [email protected]📲 Follow me on Instagram: @ThroughEnduranceWeConquer📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!

Welcome to "Through Endurance We Conquer!" I'm your host Ashley Melo. I'm an RRCA certified running coach and UESCA certified ultra running coach. Running has helped me manage my mental health and I created this podcast to help you do the same! New episodes will be available every Friday with our first episode dropping on 1/31! If you'd like to get in touch with me you can reach out on Instagram @ThroughEnduranceWeConquer or email me at [email protected]📩 For coaching inquiries, email me at [email protected] 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running Guide at MeloRunning.com 🎧 Tune in and remember: It’s through endurance that we conquer!