The RUNEGADE Podcast

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette. Episode 11: Sabrina B. Little - philosopher, professor, ultrarunner, wife, mother and now author, joins the podcast. Sabrina is a trail, road, and ultramarathon runner, amassing an extraordinary running career - with more to come! Sabrina's new book: The Examined Run: Why Good People Make Better Runners is the foundation for the episode and we can easily understand why Sabrina is dynamite trail runner - she's a good person! Overall, our conversation with Sabrina explores the intersection of running, philosophy, and personal growth. We learn about Sabrina's running story, her love for trail running, and the intersection of philosophy and running. The conversation touches on the themes of joy in running, the application of philosophy to all aspects of life, and the concept of ascent in both running and philosophy. Sabrina discusses the connection between running and philosophy, specifically how running can contribute to character development. She emphasizes the importance of virtues such as patience, perseverance, and joy in running and in life. All the while, honestly sharing her experiences as a runner and the lessons she has learned along the way. Sabrina's Career Highlights: 5-time US National Champion 5-time US National Team Member World Silver Medalist, Team Gold Medalist (2013) In 2013 she held both the 24-Hour American Record (152.03 miles) and the 200K American Record (19 hours, 30 minutes In 2019, she ran the fastest 100K and 50-mile times for women in the US and now ranks 10th in American history for the 50-mile. And not only an ultrarunner, but a philosopher at heart. In her new book, Sabrina explores virtue ethics - a moral theory that emphasizes virtues and moral character. She shares "that having virtue and vice concepts is like being given spectacles that help an athlete to better see herself" More Sabrina: Her New Book: The Examined Run: Why Good People Make Better Runners Instagram: @sabrinablittle Author: IRunFar In a world of runners, be a RUNEGADE. Connect with Mark and Todd: Instagram: @altramarathonman Instagram: @runclemark Facebook Community: TheRUNEGADEPodccast YouTube: @TheRUNEGDADEPodcastTM We couldn't do this podcast without a our amazing listeners, without our friends and a special callout to 2 friends of the podcast: PATH projects: ⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, tshirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off A big thank you to Astrologer for lending us a few bars of their music - check them out on Spotify

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette Have you been struggling to come to terms that your running performance has been declining? You fear it will only get worse and worse, as you age? What can you learn from those who run strong through middle age and beyond? Episode 10: Liza Howard, long-time ultra runner & coach joins the podcast Liza ran her first ultramarathon in 2008 and has been balancing racing, training, work and a young family ever since. What's her secret? Liza has won several hundred-mile races and also held the USATF 100k and 50-mile national trail titles in 2011. Her 100-mile PR of 15:07 is one of the fastest trail times ever by a woman, run while nursing a newborn throughout the day. Proving that age is merely an arbitrary number, in July 2023, at the age of 51, Liza won the Badger 100 mile in a time of 16:50 - earning her Age Group Performance of the Year by Ultra Running Magazine - we love Ultra Running Magazine, check them out. Top coaches always give off a great vibe - and we can tell Liza is an amazing coach. Experience, she shares, is the best teacher and what a running resume she has amassed - Leadville, Keys 100, Umstead 100, Bandera 100k, Western States 100, Badwater 135, Javelina - just to name a few, and making all the mistakes along the way. She hasn't just "run" these races, she has dominated them. Setting course records and top finishes along the way. Come listen as we learn all about Liza, her running story still being written, while she shares coaching advice, tips and her thoughts on all things running and ultra. Liza shares her passion, Band of Runners: Their mission: to share the community of trail running and the physical and psychological benefits running in nature provides with veterans and their surviving family members. Band of Runners: https://www.bandofrunners.org/ Thank you to Liza, a new friend of the podcast. More Liza: https://www.sharmanultra.com/coaches/lizahoward https://www.instagram.com/lizahoward1/ In a world of runners, be a RUNEGADE. Connect with Mark and Todd: Instagram: @altramarathonman | ⁠https://www.instagram.com/altramarathonman Instagram: @runclemark | ⁠https://www.instagram.com/runclemark Facebook community page: ⁠https://www.facebook.com/therunegadepodacst⁠ YouTube: www.youtube.com/@TheRunegadePodcastTM We couldn't do this podcast without a our amazing listeners, without our friends and a special callout to 2 friends of the podcast: PATH projects: ⁠⁠https://pathprojects.com/ - looking for the best running gear? Hats, tshirts, base layers, shorts, jackets ... everything performs. Use code RUNEGADE10 for 10% off (limited time) A big thank you to Astrologer for lending us a few bars of their music - check them out: https://open.spotify.com/artist/09Ds6A4RE2O57W40s1qGIe

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette On Episode 9: Katie Asmuth, professional ultra runner, joins the podcast. "Just imagine spending a whole day in the mountains without anything else to do except take care of your own mind and body and to eat along the way, you can walk when you feel like walking, you can run when it's fun, and you can enjoy the views. You get to hike, you get to meet incredible people on the trail." - Katie Asmuth From her running start, to ultra distances, to her amazing performances at Western States. Katie shares her joy of running, how trail running is all about community, and what we can all do to promote a more diverse and inclusive trail running community - and we couldn't agree more. Wife, mom, friend, nurse practitioner, trail runner, pro ultrarunner for Saucony, and most recently, a podcast host. Katie has a full life, and yet she successfully balances these ... what's her secret? Finding the trails a bit later in life, Katie immediately blazed to the front of the pack. She credits her coach Dave Roche from Some Work, All Play: https://swaprunning.com/⁠ for helping her harness the energy and become a more complete ultra runner. And her results speak for themselves: top level finishes at Angeles Crest, Bandera, 3x Western States, Gorges Waterfall, Black Canyons - Katie shares that it's not really about the result, but the adventure and community. And we get to hear a bit about her latest project, a podcast - The Trail Network Podcast, which she hosts alongside Leah Yingling, Rachel Drake, and Hilary Yang. Her energy, her positive attitude, infectious to those around her - she even has Runcle thinking about signing up for his first trail race ... The Dusk & Dirty (July 20) ... join us! https://raceroster.com/events/2024/88006/dusk-and-dirty Thank you Katie! Find more Katie: https://www.instagram.com/kt_asmuth/ https://open.spotify.com/show/4crvjxt2cerL03iRgP5iJ8?si=bb757a6b16e047ff In a world of runners, be a RUNEGADE. Connect with Mark and Todd: Instagram: @altramarathonman / https://www.instagram.com/altramarathonman/ Instagram: @runclemark / https://www.instagram.com/runclemark/ Facebook community page: https://www.facebook.com/therunegadepodacst Note: we encountered some audio issues - we've had a conversation with our editor, he makes no promises to be better.

Welcome to The Runegade Podcast we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette We appreciate a rating and a follow - help us continue to bring amazing guests, helping you be the best runners you can. “There are many things Garmin cannot tell you. And luckily, for many things, we have Alex Hutchinson” - Malcolm Gladwell What is the mind & body relationship, how best to navigate pain, is human performance like a mechanical machine, governed by known laws of science? Or is it more complex, much deeper than we believe we know? “We're not just cars where you can press it, you know, press the gas pedal and you know how fast the car is going to go. And it's going to go pretty much the same every time under the same condition. With racing, it's not the case. Sometimes you have good races. Sometimes you have bad races. Sometimes you manage to dig deep. Sometimes you don't. Sometimes you meet your goals. Sometimes you don't. So there's this opportunity to test something out where you don't know the outcome. And I think that's a really important motivation for running” - Alex Hutchinson Alex is a National Magazine Award-winning journalist and Outside’s Sweat Science columnist, covering the latest research on endurance and outdoor sports. His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - is an amazing read, and you can find it here: https://www.amazon.ca/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866 Alex shares he’s writing his second book, tentatively titled The Explorer's Gene, which he hopes to have out in 2025 and we can’t wait. More Alex: Website: https://alexhutchinson.net/ Outside Online: https://www.outsideonline.com/byline/alex-hutchinson/ Threads: https://www.threads.net/@sweat_science/ IG: https://www.instagram.com/sweat_science/ In a world of runners, be a RUNEGADE. Mark and Todd Connect with us: Instagram: @altramarathonman / https://www.instagram.com/altramarathonman/ Instagram: @runclemark / https://www.instagram.com/runclemark/ Facebook community page: https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette Watch on Spotify or on YouTube: http://www.youtube.com/@TheRunegadePodcastTM On Episode 7: Scott Warr and Don Freeman from Trail Runner Nation, join us for a few easy trail miles while we learn about their trail running and podcasting journey. Check them out at: https://trailrunnernation.com/category/podcasts/ We pay homage to the OG’s (not old guys) by turning the tables on them, and recreating a show segment from over 12-years ago: The 9 and ½ Trail Running Commandments ... we snuck in "and Podcasting" and the conversation when further than we hoped for! Trail Runner Nation is the original, the biggest running podcast out there, the granddaddy of them all. Their origin dates all the way back to 2010 … wait was podcasting even a thing back then? Scott and Don, with 668 episodes (and counting) are truly trail blazers. Their warm voices, their whole-hearted laughs, their amazing guests - Scott and Done have covered so many trails, introduced us to so many topics, they’ve helped many trail runners through their long runs. In fine TRN fashion, Scott and Don drop golden nuggets throughout the episode. The wisdom and advice they share speaks volumes to the quality of people trail runners are and who they are, themselves. Bonus: Scott drops a bomb by announcing a new app to help trail runners, be better runners -- Trail Triage, available for free in the app store. The app provides informative and actionable advice for those times on the trail when things go wrong, so you can Run Mas! Thank you Scott and Don, for spending time helping newbies take to the trails -- so many nuggets for trail running, podcasting and life. By listening, we hope that maybe, just maybe, we'll be better people. In a world of runners, be a RUNEGADE. Mark and Todd Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette You can find this episode on YouTube: https://www.youtube.com/watch?v=cKyPFbAg5ro On Episode 6, Josh Stiles, joins the podcast and we jump in feet first into the benefits of barefoot style running, minimalist footwear and the story of Shamma Sandals Josh is the founder and owner of Shamma Sandals. They produce Elite Minimalist Footwear, in Santa Cruz California, yes they’re made in the USA Our feet are truly extraordinary, and when they’re allowed to be feet, great things can happen. We all remember the feeling, when we were young, running barefoot through the grass, our feet never were sore … what happened? Almost everyone can run and walk barefoot or in minimalist footwear, and there’s no need to rush. Josh shares the keys to a smooth transition from you conventional running shoes to the freedom of running barefoot style. Keys to success: Commitment - like all good things in life, consistency is the secret sauce Start barefoot - take the shoes completely off Start slowly - walk or run a mile, that’s it Build slowly - 1 mile a week for a few weeks, then add a mile per week Resist the urge to run your normal distance for a very long time Don’t fixate on your footstrike - get the hands in the right position, elbows back, run tall Have a question? Drop us a comment below, or email us at runegadepodcast@gmail.com  In a world of runners, be a RUNEGADE. Mark & Todd https://shammasandals.com/pages/our-story https://www.instagram.com/shammasandals/ https://www.youtube.com/@Shammasandals Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette You can watch this podcast on YouTube at: https://youtu.be/dNu69aKsoxE?si=ExSVJhu0g8SPqHOi On Episode 5, Brad Melville, Race Director for the Beneva Mississauga Marathon becomes a new friend of the podcast. And we'd love some love: like/leave us a rating on Spotify and Apple Podcasts and subscribe/comment on our YouTube channel @TheRunegadePodcastTM For episode 6, we take to the roads - we put on our race singlet, and get ready to race with Brad. Brad and his spouse, Tara, are the owners of Run Well Events and are a big part of the Mississauga Marathon team. He shares his running journey, and how he became interested in directing races. We discuss the evolution of running events and the ever changing running community, emphasizing the shift towards mass participation, inclusivity and the race experience for the customers. And for the experienced runners out there, the races still presents a great challenge, scenic, fast courses - all the ingredients for a new, memorable Personal Best. Brad provides interesting insights into the Mississauga Marathon experience, including the history, the course records, the course design and cool changes over the years. And if you can’t run, but still want to be involved, consider volunteering - volunteers make events possible, and we love all the volunteers, spectators, sponsors, runners, and the teams that make these large, complex events, run so smooth. If you’d like sponsor/support our podcast, or if you have a show idea or guest,  email us at runegadepodcast@gmail.com A big thank you to Astrologer for lending us a few bars of their music - check them out: https://open.spotify.com/artist/09Ds6... In a world of runners, be a RUNEGADE Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette This episode is available on YouTube: https://youtu.be/tFDd3vfFxvc?si=ysH8Vhj04dt8b5YO As always, we'd appreciate a follow, like, share, comment - to help grow our audience allowing us to deliver the best running content to help you be a better runner and feel free to drop us a line at runegadepodcast@gmail.com So lace up a pair of Altras, and get your FloatRun Harness ready, Golden Harper joins the podcast and wow - Golden is a wealth of knowledge, experience and he's a new friend of the Podcast. Golden Harper, one of the founders of Altra Running, a running coach, an accomplished runner and an innovator in the running shoe industry - shares his story running story, and what a running story it has been thus far. And with lots of unfinished business left before him. We discuss common running shoe misconceptions, Super Shoes, the importance of strong feet and how to do this, injuries, motivation, arm placement to influence the best foot strike, how rotating running shoes have been proven to reduce running injury, Super Shoes. From running a 3:08 marathon at the 10, to setting the World Record at the age of 12 with a 2:45, to founding Altra, to being completely interested in helping people be better runners and reducing injuries by focusing on running form - we explore all the terrain. Thank you to Golden, a new friend of the podcast. Use code RUNEGADE20 for 20% P.R. Gear https://prgear.co/ Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette Dr. Mark Cucuzzella joins us on Episode 3 - and shares the secrets for long, healthy, happy life full of running. And we really couldn't think of a better guest to ensure that long may we run. We each laced up a fresh pair of Altra's and logged some easy miles discussing: why Dr. Mark runs, his advice for a healthy diet, how our bodies fuel exercise, fat as fuel, low heart rate training, why our feet are so important and how best to get race ready while ensuring we're healthy for a very long time. Those new to running might be asking who is Dr. Mark. While others might be stunned that we were able to convince Dr. Mark to join us, and help us explore being better runners. In either case, we're sure you'll love this episode. Dr. Mark is a leading expert in natural running, he's a retired Air Force Reserve Lieutenant colonel, he practices family medicine in Ranson and Martinsburg West Virginia. He is professor at the West Virginia University School of Medicine, the Race Director of the Freedom’s Run Races - which include the Harpers Ferry Half Marathon each May and the Freedom’s Run each October and he conducts Healthy Running Medical Education courses. And Dr. Mark is always giving back to the running community - thank you for all you do Dr. Mark - you helped and continue to help so many runners be better, run longer and farther than ever imaginable. Check out Dr. Mark's book - Run for your Life: "How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy" And check out Two Rivers Tread - the nations first natural footwear store: https://tworiverstreads.com/ ... the best footwear store, feet down. Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette On Episode 2 -- Casey Thivierge joins the podcast. He's a father, husband, an ultra runner, with a successful career ... and now Casey is an author. Casey started running 18-years ago, after a bet with his sister in-law, and completed his first marathon a year later. Contrary to most, Casey progressed down in distance, before ramping back up to marathons and started running ultra marathons in the Spring of 2013. Casey is a humble runner, he likes to say it's not about the finish times, but the training and experience and we couldn't agree more. To say Casey has trail chops, would be an drastic understatement. (21) Runs of more than 100-miles, with (7) of them sub 24-hour. Burning River 100, Indiana Trail 100, Cloudsplitter 100, Mohican 100, Eastern States 100, Big Dog Backyard, Tunnel Hill 100, Hellbender 100, First Annual weUltra Run, Quebec Mega Trail, Burning River 100, Western States and The Wild Oak Trail - it might be easier to list the races Casey hasn't run. We talk about Casey's running and writing journey, which led him to publishing his first book Running and Rambling: a decade of chronicles and reflection. Our first guest, and a new friend of the Podcast - we can all learn from Casey's experiences. He may not know it, but Casey will be our goto for anything ultra running related. We're happy you joined us, and thank you to Casey - keep on Running and Rambling. Check out Casey's new book: https://www.amazon.ca/Running-Rambling-decade-chronicles-reflections/dp/B0CP198XF5 IG: @caseythivierge Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette Our first episode, One Der Lust ... made more sense when our show name was Runderlust, but we didn't know it was trademarked ... apologies to Runderlust running skirts, we are now The RUNEGADE Podcast. Get to know us a bit, as we work to develop our trail chops, by sharing the why behind the podcast and the why we run. We'll dive into a recent Runner's World article: 14 Running Tips for Beginners. We'll share our own experiences, and expand on how these tips can actually be for all runners: the newbies to the experienced. Mark and Todd Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

On Saturaday, November 18 - I set out to accomplish a Big Thing, the JFK 50 Mile. "It is not because things are difficult that we do not dare; it is because we do not dare that things are so difficult" - Seneca Join me as I recap the 61st JFK 50 Mile - the race history, why an ultramarathon, my training and race build, and of course a full race day recap. Spoiler alert - it was epic, I am running it again, and you should too! Find my JFK50 results on Strava: https://www.strava.com/activities/10242862453 The More Miles Podcast, The JFK Episode: https://open.spotify.com/episode/60gaFtWcVUdwDbMFkmL495?si=65b141b1ca1a47b1 Love the run: Every step tells a story - Todd & Mark Find us on: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ Want to be a better runner? The Personal Best Program by Floris Gierman can help: https://www.pbprogram.com/ Looking for performance running apparel, designed by runners, with an obsession to detail? Check out https://pathprojects.com/ Dr. Mark's 2016 Race Recap - this helped me immensely https://naturalrunningcenter.com/happiness-finishing-jfk-50-mile-feelin-good/ Connect with us: IG: @altramarathonman / https://www.instagram.com/altramarathonman/ IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst