Ray Garraud
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Host: The Rookie Runners podcast. Endurance runner. USATF Certified Coach. Marathon X 8 Half Marathon X 18. Fitness enthusiast.
Visit https://swellcast.com/RunCoachRay to add your episodes to this community podcast, or to start your own podcast.
Visit https://swellcast.com/RunCoachRay to add your episodes to this community podcast, or to start your own podcast.
26 Episodes
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Click here to reply to @RunCoachRay "But when these conversations happen face to face, especially with friends, family, or a loved one, we have an opportunity to take a different approach, one that's rooted in mindfulness and curiosity rather than confrontation. Taking this approach, I feel, can also be helpful to our mental health. Here's what I mean. Sometimes, instead of reacting immediately to what someone says, take a pause, take a breath, and then get curious."
Click here to reply to @RunCoachRay "We should feel encouraged and empowered to think deeply and seek our own insights about about our world, rather than simply allow sound bites and misinformation to inform our conclusions. Make sense. In other words, let's dig deeper and promote a lifelong love of learning and critical thinking that will inspire ourselves and others."
Click here to reply to @RunCoachRay "Chit chatting and there's an old saying that what you do on the first day of the year sets the tone for the months up ahead and I tend to believe that the race went well. Not a personal best for me, but a strong effort to start the year. After crossing the finish line, there was a get together at the local pub, so we got to meet additional friends and just kind of hung out for a little bit."
Click here to reply to @RunCoachRay "To realize means to become fully aware of something, to make something you desire happen, or to anticipate what's ahead. That's what I'm leaning into in 2025. Realizations, not resolutions. Besides, nothing you attempt to change is going to stick if the change is not happening within you first. So here's to a year of new realizations. Wishing everyone a happy, healthy and successful 2,025. Let's kick things off right. Cheers."
Click here to reply to @RunCoachRay "Roughly 1 to 2% of the global population has ever run a marathon. While this may seem low, it underscores the mental and physical challenge of competing the 26.2 mile distance, making marathoners part of an exclusive group. While running has existed as a natural human activity for thousands of years, it gained mainstream popularity in the 1970s. The rise of figures like Bill Rogers, Frank Shorter, Catherine Switzer, combined with the jogging movement promoted by fitness advocates like Jim Fix, spurred the running boom."
Click here to reply to @RunCoachRay "I run because it reminds me that I'm capable of doing hard things. Every mile is a testament to my determination and grit. Running has taught me how to set goals, stay disciplined, and push through discomfort. Lessons that apply to every aspect of life. Right. I run because it clears my mind. There's something meditative about the rhythmic sound of my feet hitting the ground. On solo runs, I've worked through problems, dreamed up new ideas, and even found peace during challenging times."
Click here to reply to @RunCoachRay "Although I didn't quite achieve my goal, my time goal, I'm still happy that I completed the marathon. It's a win whenever you can run 26.2 miles successfully, right? But all is well and what I've been doing lately is doing some local races as well. I just ran the Norfolk Harbor Half Marathon just last week and achieved a personal best."
Click here to reply to @RunCoachRay "Hello, swell community run coach Ray here. Hope everyone's doing well. Tomorrow, June 5, 2024, is international Global running day. Global Running Day is held annually on the first Wednesday of June, and it celebrates the sport of running. It highlights the fact that running has so many benefits for fitness and health, and I encourage you to look around in your community. There will be a lot of run clubs participating and holding group runs."
Click here to reply to @RunCoachRay "This is a test. Testing 1234. I am using Swell's recording capability on the web. Just got the email today stating that we could actually record a swell on our laptop or desktop. So giving it a shot. I think that's a great idea. It gives me another option to record on the go. So right now I'm just testing to see how well the audio renders. So testing 121234."
Click here to reply to @RunCoachRay "So when I go into my training cycle, which is beginning in mid, maybe I'll know exactly what I need to work on and my prep for the Chicago Marathon. And speaking of marathons, last Monday I was glued to my tv for the Boston Marathon. Has anyone watched the Boston Marathon? What a great race. Over 30,000 runners hitting the pavement, each with their own incredible stories of determination, resilience, and overcoming obstacles."
Click here to reply to @RunCoachRay "I was just really happy that I completed it. So, thinking about running in sub freezing weather, here are a few tips I'd like to share with you to keep in mind. If you decide to brave the cold. Bundle up in layers. It's your best defense against the cold. The bottom layer should be moisture wicking some moisture wicking fabric to keep you dry. Don't forget to gear up your extremities with gloves, a hat and your core."
Click here to reply to @RunCoachRay "I lifted weights, tried out for the wrestling team. So movement and physical fitness has always been a part of me. Even after high school, after college, when life started to happen and get in the way, I still made time. I still prioritized going to the gym, eating healthy, staying fit. So movement has always been magical to me. I didn't start running longer distances until about eight years ago. That's when I started focusing on running marathons."
Click here to reply to @RunCoachRay "The gains don't happen while you're out there running or engaged in physical activity. Actually, when you're running, what you're doing is breaking the body down. And when you rest, the body resets, recovers and heals, and you get stronger as a result. Interestingly, I believe the same applies to life. Right? Taking downtime to reset is like giving your brain and body a well deserved breather, and the benefits are significant."
Click here to reply to @RunCoachRay "You. Hello, swallow community. Happy New year. Hope everyone's doing well. I've been pretty busy lately getting the year started right. Kicked off 2024 on the right foot, pun intended. I started the new year, actually, on January 1. I ran what's called a resolution five k at the Virginia beach oceanfront just to set a positive tone for the year. And it was a blast. Caught up with some running buddies. Just good vibes all around."
Click here to reply to @RunCoachRay "Hello? Swell. So, here to report that I rocked the New York City marathon recently finished successfully. And while my pace dreams didn't quite come true as I had wished. It's all good. It's all good. Vibes. Running is a roller coaster at times. It has its ups and downs, twists and turns, just like life. And you know what? That's what makes it beautiful. Now, I'm a little late in reporting my results."
Click here to reply to @RunCoachRay "I usually take a week off or reduce mileage after a marathon to allow my body to recover and heal properly. I've run over 600 miles during this training block, participated in a few shorter races, like five K's 10 miles, just to keep myself sharp. So for the most part, I feel ready."
Click here to reply to @RunCoachRay "You are a new runner. You've embarked on your running journey, you're optimistic, all systems are go, and you're ready to reap all the benefits or the potential benefits that a running program promises. This is all great, but I just have one statistic I want to share with you. I want you to consider to this, and that is about one out of every three recreational runners will develop a running related injury at some point during their running journey."
Click here to reply to @RunCoachRay "Hello. This is Ray, aka run coach Ray, host of the Rookie Runners podcast. Welcome to my page. This webcast is for the recreational and casual runner that decided to start running for health and fitness. And perhaps along the running journey, you decided to strive to become a better version of yourself, to better your best. There are different categories of runners, and we each run for different reasons. And as we run, we can certainly become a better version of ourselves."
Click here to reply to @RunCoachRay "I went on a three mile recovery run today. What is a recovery run, you may ask? Let's talk about it. A recovery run is a low intensity training run, usually performed within 24 hours after a harder training effort, such as a tempo run or a speed workout around the track. And since I did a ten mile run yesterday as part of my marathon training, today's run was helpful in my recovery. The recovery run is performed at a low intensity effort."
Click here to reply to @RunCoachRay "So this will be marathon number six for me among many shorter races over the years, 15 half marathons and numerous ten k's and five k's, and I've been running for only about seven years. That's why I call myself the Rookie Runner, although I had a short stint in high school where I was a sprinter. But over the years, I stopped running and didn't pick it back up until seven years ago."
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