Raising Runners

Today I get to talk with the authors of Gwen Jorgensen USA's first olympic gold medal triathlete, Nancy and Elizabeth. We talk about their book, their family and journey with sports. The book follows Gwen's days up to and including her gold medal win but also highlights key moments growing up that show the kind of person and athlete that she is. It was great to get to read this book and I can't wait to recommend it to my community of younger runners. Check out the book! Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching at merakirunclub.com Code rrpodcast for 10% off a month Find us on instagram, Facebook and TikTok Youtube- https://www.youtube.com/@merakirunclub_coach Check out our event in May 2023 for Mental Health Awareness

As part of our series, Optimizing running in the real world, in todays episode I talk with Ellen Dyverfeldt about strength, injury prevention and recovery. She shares tips and explanations of how to can reduce our risk of injury, common injuries for runners and how to recovery as well. The typical athletes she works with are busy professionals so she has first hand knowledge working with busy people who still want to be active.  Check out more from Ellen Web: www.trainwithellen.com Free Resource: (can be found on the website) A simple start guide to effortless health. IG: @train.withellen Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching at merakirunclub.com Code rrpodcast for 10% off a month and currently offering $15 first month Find us on instagram, Facebook and TikTok Youtube- https://www.youtube.com/@merakirunclub_coach Check out our event in May 2023 for Mental Health Awareness or rock climbing in March 

In todays episode I talk a little bit about strength training and fitting it in when we are busy. In line with the busy theme I was a little busy and had to make this a short episode. But feel free to check out the rerelease of strength training with coach T episode to hear more strength tips. I talk about ways to fit in small amounts of training, a schedule around your running and some suggestions of ways to get more out of your time.  Check out some of the body weight movements on YouTube and look at workout descriptions or search your own! Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching at merakirunclub.com Code rrpodcast for 10% off a month Find us on instagram, Facebook and TikTok Youtube- https://www.youtube.com/@merakirunclub_coach Check out our event in May 2023 for Mental Health Awareness

In todays episode I get to talk with Claire Bartholic about plant based eating, running and how to be a great runner while balancing busy life. We chat about her book and her running journey as well as get tips related to our series on optimizing running while living our daily lives.  Check out more from Claire. https://theplantedrunner.com instagram podcast Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching at merakirunclub.com Code rrpodcast for 10% off a month Find us on instagram, Facebook and TikTok Youtube- https://www.youtube.com/@merakirunclub_coach Check out our event in May 2023 for Mental Health Awareness

Todays episode is the first of a miniseries about optimizing our running in a world where running can’t always be our top priority. The idea started selfishly because I would like to be able to be a runner who can put up fast times and stay health while still prioritizing my family, work and all the other things people need to do. Today I am focused on running. What kind of training plan can we do that allows for a busy schedule. We look at running 3-4 days a week and training with an hour or less of time to workout. I discuss responses from Olympian Colleen Quigley,  and running coach Alan Ladd. Later in the series we will discuss running streaks and different running fads as well as have some guests discuss running plans with us.  You can find more from Colleen and Alan   Questions, comments, interview requests, etc email merakirunclub@gmail.com  Don’t forget to rate, review, subscribe!  Info on coaching at merakirunclub.com  Code rrpodcast for 10% off a month Find us on instagram, Facebook and TikTok Y outube- https://www.youtube.com/@merakirunclub_coach  Check out our event in May 2023 for Mental Health Awareness

In todays episode I get to talk with Kyira Wackett, MS LPC the founder of Adversity Rising. She talks with us about shame, motivation and our need for acceptance. We talk about participation awards, embracing failure and how to do something you know you will not be good at...yet. It was a really informative conversation so check out more things from her! website YouTube Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching at merakirunclub.com Code rrpodcast for 10% off a month off season training article. Find us on instagram, Facebook and TikTok Youtube- https://www.youtube.com/@merakirunclub_coach Check out our event in May 2023 for The Youth Mental Health Project.

video for Spotify listeners and on YouTube! I break down a zero-30 minutes of running in a month plan! I keep it simple and get you to jump start your running and be able to complete a 5k in a month. After that the possibilities are endless.    private-virtual running coaching discount code rrpodcast for 10% off monthly https://teamrunrun.com/coach/victoria-williams-philadelphia-running-coach/   sign up for in person or virtual 5k fundraiser https://ymhproject.networkforgood.com/events/48319-run-fest-by-meraki-running-club-to-benefit-the-youth-mental-health-project Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching at merakirunclub.com Find us on instagram, Facebook and TikTok Youtube- https://www.youtube.com/@merakirunclub_coach Check out our event in May 2023 for The Youth Mental Health Project.

Coach T is back! our first returning guest- Tilita Lutterloh. She is a big performance coach, strength and conditioning coach, olympic development athlete in track and field, and over all inspiring person. She talks with us about strength training for runners- how to do it, why we do it, how to fit it into your schedules and more. She shares a lot of great info on training and programming for all of us coaches and athletes!  → High Performance Strategy Session An intro coaching session to dive into your high performance goals. We'll roll up our sleeves, dig deep, and strategize on what next steps you can take and new energy and strength you can cultivate to make it happen. → Instagram (@@TheTilitafiedExperience) → Facebook (@Tilitafied) To jump into the #Tilitafied Text Tribe to receive daily high performance affirmations,  just text the word 'mindset' to the number 855.960.6492 Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching and youth programs at merakirunclub.com              use code: loyal for 50% off monthly run coaching Find us on instagram, Facebook and TikTok Check out our event in May 2023 for The Youth Mental Health Project.

In todays episode I get to talk with Coach Dan! We talk about his running journey, coaching runners, and working with people. He shares some great info about how he works with runners and his run club. Its a super fun interview full of great take aways for runnes and coaches. About Dan Bryan A veteran, blessed husband, and dad, Coach Dan has completed more 5K through ultra-marathons than he can remember. He takes joy in helping you add checkmarks to your bucket list. His story is one of years of lessons learned the hard way. Now he teaches people on their very first day of running it’s possible to run pain free and find fun and joy in the journey. He loves teaching beginners. Discover benefits from running that go far beyond earning a finisher’s medal. Email dan@MosaicConcepts.com LinkedIn Profile https://www.linkedin.com/in/danbryanpublicprofile/ Websites https://www.mosaicconcepts.com/  (Company) Book Amazon https://www.amazon.com/gp/product/B0B6BFNXY3/ref=dbs_a_def_rwt_bibl_vppi_i0 Book https://www.runningfortherestofusbook.com/   Facebook (Company) https://www.facebook.com/MosaicConcepts Facebook Run Your First 5K - 3 Day Challenge with Coach Dan https://www.facebook.com/groups/525168118502190   Twitter CoachDanBryan https://twitter.com/CoachDanBryan Instagram https://www.instagram.com/mosaicconceptsllc/ TikTok https://www.tiktok.com/@mosaicconcepts Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching use code rrpodcast at check out for 10% monthly discount and youth programs at merakirunclub.com Find us on instagram, Facebook and TikTok Check out our event in May 2023 for The Youth Mental Health Project. sign up to run, donate or sponsor!

In todays episode I talk with Coach Beth Baker-who is a certified running coach that knows how bad running sucks...until it doesn’t. After overcoming her own fear of running, she’s gone on to personally coach 2500 non-runners to run distances from 5k to marathons and get featured in Runner’s World Magazine. In addition to her passion for running, she loves tacos, beer, and hosting her podcast, Why We Run. WEBSITE Facebook  Instagram:  FREE RESOURCE Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching and youth programs at merakirunclub.com Find us on instagram, Facebook and TikTok Check out our event in May 2023 for The Youth Mental Health Project.

Today I talk about 2 workouts that are geared toward 5k training. This is for runners who already have a base level of fitness and have previously run a 5k and have a goal race pace. I talk about internal, speed training, why and how to do the workout and what it felt like when I tried them out this week. 5x1k (at or above race pace, 1-2min rest) 20x200m (above race pace) 5x (4x200m 30sec rest) 1min rest please feel free to send me workout suggestions, training plans, or running media content to talk about! Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching and youth programs at merakirunclub.com use code rrpodcast for 10% off monthly coaching Find us on instagram, Facebook and TikTok Check out our event in May 2023 for The Youth Mental Health Project.

In todays episode I get to talk with Lindsay about the Alexander Technique. She shares some common posture problems and how to fix them. She also talks about the impotance of posture and helps me fix a postural problem during the interview.  Check her out! Bonus-30 min video class on website called "The Hidden Reason Why You Struggle to Fix Your Posture".  It elaborates on what we were discussing about the head and neck.  To access the video, people have to enter their email address. Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching and youth programs at merakirunclub.com discount code for private coaching : rrpodcast Find us on instagram, Facebook and TikTok Check out our event in May 2023 for The Youth Mental Health Project.

In todays episode I get to talk with author, runners, student, podcaster Emily Cole. She shares her new book with us and talks about her incredible story to how she got to writing this book. She shares some great information and also shares her passion for helping young athletes. Here is where to find her! The Players Plate The Players Platform Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching and youth programs at merakirunclub.com Find us on instagram, Facebook and TikTok Check out our event in May 2023 for The Youth Mental Health Project.

In todays episode I get to talk with Coach Gumbs from EmpowerMe academy. He shares tips for parents and coaches about helping athletes not get burnt out on sports. He also tells us about his amazing program he has started! "Founded in 2013, Empower ME Academy provides a holistic training experience. Student-Leaders develop better basketball skills — and in addition, improve their attitude, commitment, and discipline. Ultimately, our Student-Leaders become well-rounded leaders and adults, successful on the court and in life." -Taken from their site but I think totally sums up what they do and why it is so amazing! EMA’s website: https://www.empowermeacademy.net/ EMA’s social handles: Twitter, Facebook, YouTube and Instagram Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching and youth programs at merakirunclub.com Find us on instagram, Facebook and TikTok Check out our event in May 2023 for The Youth Mental Health Project.

In todays episode I get to talk with Niraj and RT from The Stride Shop. They shares some awesome advice, tips and info to help us stay healthy and injury free runners. We talked about warming up, cooling down, building days and strength. They have so much knowledge that can benefit all of us who run, walk or move! The Stride Shop was co-founded in 2019 by physical therapists Ryan Hill and Niraj Vora. They have locations in New Orleans and Baton Rouge, Louisiana. The Stride Shop believes physical fitness is a primary indicator of an individual’s overall mood and wellness. The Stride Shop aims to help athletes achieve their current fitness goals and provide them with the tools they need to achieve healthy longevity in their sport. They see patients in person in Louisiana and virtually worldwide. Check them out! https://thestrideshop.com/ https://www.instagram.com/thestrideshop/ Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching and youth programs at merakirunclub.com Find us on instagram, Facebook and TikTok Check out our event in May 2023 for The Youth Mental Health Project.

In todays episode I get to talk with Dr. LJ about hormones, cycle syncing and how to use your period as a superpower. She explains how hormones work in our bodies, why we are feeling certain ways at different times and what we can do to maximize our training. She also gives tips for when we have to push through not feeling our best. She brought an amazing energy that was so fun to get to be a part of.  Check out her site and her podcast! questions, comments, etc email merakirunclub@gmail.com rate, review, subscribe  check out our running event happening May 2023! AND check out our website for coaching!

In todays episode I get to talk with Anne Kirk from Kirks Krav Mega. She talks with us about safety tips and her self defense program at her school. She gives incite into how the program benefits people and how it is taught. For all the local people make sure you check out her gym in West Chester PA! Check her out! Kirks Krav Maga Questions, comment, etc email merakirunclub@gmail.com rate, review, subscribe Run Fest for The Youth Mental Health Project No Letting Go

Rereleasing one of the first episodes I ever recorded. I explain some activities and ideas for my youth running program but can relate to so much more in life! In this episode I give a little intro into my running club and the empowerment practices we incorporate into our lessons. We talk about power words, using positive thoughts and mood and how all these can affect our running and life In general. Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! SUPPORT so I can keep doing the show! Info on coaching at TRR Code rrpodcast for 10% off a month  Find us on instagram, Facebook and TikTok Youtube- https://www.youtube.com/@merakirunclub_coach

Over the past 15 years, Alison’s experience as a team and personal coach, facilitator, small business owner and parent has convinced her of the power of a strong positive mindset. Training the mind in combination with physical, technical and tactical skills empowers athletes to reach their full competitive potential.  Alison is an avid sports coach, volunteer, and connector of family and friends. For 6 years Alison operated an organization called Fitgirls that offered workshops, after school sessions and summer camps for girls ages 7 – 11. It offered girls a chance to build confidence in basic athletics, healthy body image and their knowledge of nutrition. Alison is also founder and operator of The Sticky Kitchen, where she shares recipes designed to connect friends, family and food. She teaches cooking classes to kids and runs group sessions with busy moms. Check her out  Sticky Kitchen Levelup Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on private run coaching and youth programs at merakirunclub.com Code: Meraki for 25% off monthly coaching Find us on instagram, Facebook and TikTok Check out our event in May 2023 for The Youth Mental Health Project.

In todays episode I talk with Amy Stein- herbalist, Energy Medicine Educator, PAUSE Trauma-Informed Breathwork Facilitator. Amy’s mission is to educate and empower others who are suffering with physical, mental or emotional health imbalances. By looking to work with Mother Nature’s intelligence rather than against it, as it is the same intelligence that exists in our bodies. She believes we can be our own best healers when we are open to hearing the body's messages for healing. Reminding ourselves that we get to choose what is best for us. Her approach is a mind-body-spirit one which uses the “power of the plants”, energy medicine techniques and breathwork to assist in reconnecting you back to your body. Amy the Amateur Herbalist https://bit.ly/3T9bQaL.  https://bit.ly/3xk6MHt https://www.youtube.com/channel/UCVUz_4LdQD1ws-A-vBtVS3A https://buff.ly/3JZvCBl Gift Questions, comments, interview requests, etc email merakirunclub@gmail.com Don’t forget to rate, review, subscribe! Info on coaching and youth programs at merakirunclub.com Use code rrpodcast for 10% off private coaching! Find us on instagram, Facebook and TikTok Check out our event in May 2023 for The Youth Mental Health Project.