Run Girl Radio

Consider this a deep dive inside my coaching brain! 🥳 Learn the specific focuses & needs to make an impactful runners strength workout.  Understand the WHY behind exercise selection & cross over impact it will have into your running performance.  Know why certain choices will keep you injury free & know your physiology better after this episode!  ALSOOOO we will be debunk some beliefs/non-truths & thoughts that may have you questioning strength training for running.  You’ll be ready to exercise from your home space or in a gym feeling more confident after hearing this!🏃🏽‍♀️ GO share this episode with your running friend who you know would benefit from our podcast. I so appreciate you for helping me grow my business in making stronger, faster & more empowered runners in this world! I’d love to hear how this episode impacted you 🙌 shoot me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices

For all my ladies who want to feel in control and prepared on their runs! I guarantee some of these small items you hadn't considered putting in your pocket or taking in your running belt before now! Some of them for me are non negotiable items and others I chop and change depending on the run and season. Links mentioned in this episode: Amazon water run belt I use lululemon running belts Hydrapak lightweight water bottle Please share this episode with your running friend who you know would benefit from this tip top tip! I’d love to know you 🙌 shoot me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices

In a perfect world, we would run a race or long runs with even splits. That means that each mile or km is exactly the same speed as the next. This episode will explain how a negative split can help our performance, how to practice it in training, & tools to implement and use it to our advantage & finish feeling strong on race day!  🙌 send me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already, follow us at @accelstrengthconditioning  Tools: Negative split calculator Learn more about your ad choices. Visit megaphone.fm/adchoices

Okay did you ever learn to stretch. Yes, me too! Now think of that one stretch you’d do pre run…now listen to this episode and message me what kind of stretch you’ll do INSTEAD when you stretch before or after your next run session!  I’m here to take the big heebie jeebies out of the science behind this topic. Yes you’ll leave knowing some very scientific info & findings from reputable studies.  Stick with us and learn the 4 types of common stretching methods. Learn how and why to implement each and which are best for you!  PASS ON THE KNOWLEDGE over dinner to your family, with your friends, and best yet with your running buddy or community group!  Dive on in if you’re excited to learn something new that’ll blow your mind! Here’s a great post of pre run stretches you can start doing and save to your phone for your next session! Follow @accelstrengthconditioning on Instagram for more juicy topics & info! Cited Studies: Miller J. M. (2020). Acute effects of static stretching on Wingate testing in men. The Journal of sports medicine and physical fitness, 60(7), 974–978. https://doi.org/10.23736/S0022-4707.20.10349-9 Opplert, J., & Babault, N. (2018). Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports medicine (Auckland, N.Z.), 48(2), 299–325. https://doi.org/10.1007/s40279-017-0797-9 Colosio, A. L., Teso, M., & Pogliaghi, S. (2020). Prolonged static stretching causes acute, nonmetabolic fatigue and impairs exercise tolerance during severe-intensity cycling. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 45(8), 902–910. https://doi.org/10.1139/apnm-2019-0981 Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports medicine (Auckland, N.Z.), 48(5), 1117–1149. https://doi.org/10.1007/s40279-017-0835-7 Learn more about your ad choices. Visit megaphone.fm/adchoices

At the end of this episode you'll have the... Magic number for SPM (steps per minute) Science behind cadence optimization know-how to assess your own cadence Training tools for cadence improvement BIG NEWS! It’s the 1st anniversary of the birth of this podcast and I’m blown away by all corners of the globe with our listeners & the support I’ve been getting! Thank you all for listening along. Because of you we’ve been chosen for the month by Apple Podcast in celebration of Women’s History Month!  Featured on the Apple Podcast App in the UK, you’ll see Run Girl Radio proudly showing in ‘Stories of Strength & Hope’ & listed under the ‘Crushing It’ segment! Could we be more proud? NO!  Grateful for the W!zard Studio team who help our voice show up on platforms all over the globe! Now we’re truly impacting more people with our outlet of free education and information to support women!  Yay to growth, yay to team, yay to free accessible information 👏 Please share this episode with your running friend who you know would benefit from this tip top tip! I’d love to know you 🙌 shoot me a direct message through instagram. I’d love to know the faces and runners behind our listeners. If you’re not already follow along with us day to day at @accelstrengthconditioning RESOURCES Links as mentioned in the episode for you: Spotify 180SPM playlist Googles metronome set it to 180BPM Learn more about your ad choices. Visit megaphone.fm/adchoices

This is for moms, parents, friends of anyone who has children ranging from baby to "time to pay your own rent" age 😉 Jammed with perspective, tips & practical implementable ways to move your body & continue to be a great parent! ALSO for you if you are another practitioner who helps parents prioritize their health so that collectively we can impact more parents in staying active & happy as they in turn influence a healthy happy active lifestyle to the ones they're raising who notice everything you do! Share this episode with the mom you know who needs this insight today. Maybe extend an olive branch to them to be their partner in crime to some of the mentioned tips for some fun! Tag us @accelstrengthconditioning in your story when implementing any of this helpful advice. Always the end goal is connection, community, education and healthy happy humans with what we provide. More of our free resources & tools found here for you to access any time ACCEL Strength & Conditioning Inc. Coaching & empowering female runners, making them faster, more knowledgeable and set for a lifetime of injury free running! Here to ACCELerate your health 🙌 Learn more about your ad choices. Visit megaphone.fm/adchoices

Hope you enjoyed this hot beginner fitness & running tip! I want you to be successful & promise that recording this alongside your workouts will make a world of difference. Here's the Runners RPE scale I was mentioning for you to save, reference, or send to a friend who may find it helpful! https://www.instagram.com/p/CZSzcO5PAJM/ If you're not already following us on Instagram come on over & say hi! @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices

3 steps to combat the oh-so common drop off in running & fitness New Years habits & momentum. If you're not already following us on Instagram come on over & say hi! @accelstrengthconditioning Learn more about your ad choices. Visit megaphone.fm/adchoices

Girl you know there will be days you’ll have to run in the rain and unfortunately can avoid it or skip out. Maybe its even on a race day & you REALLY cant avoid those!  I live on Vancouver Island, by the mountains & coast here in Canada…basically rainforest region, and it rains 136 days a year. So basically 1/3 times I have a run planned it’ll be wet. It’s so much harder to run in the rain if you’re always under prepared/unequipped. I want to debunk a myth and give you some good information to show you why you should do what I’ll explain and gift you some mega shortcuts to the solutions that help me on a run even in the chilliest & rainiest of seasons! Old untrue myth:  “40-45 percent of body heat is lost through the head and neck due to increased blood flow in comparison with the rest of the body. Combined with the wrists and ankles, this can approach 60 percent. These areas need to be covered!” More accurate current truths (proper research) we do know: “The face, head and upper chest are up to 5 x as sensitive to changes in temperature as other areas of the body.” “Wet clothing results in 5Xs the heat loss vs dry clothing.” Kevin Sirmons, 2016. “Theres up to 42% reduction in total heat loss when we add a vaporizer barrier to wet clothing, and similar reduction when we increase insulation to the wet layer.” Otto Henriksson, 2012. In this episode we cover (literally) the areas that will make all the difference when running in the rain: Mittens will keep fingers warmer than gloves - Ideally wool or a manmade fleece version will provide a warm and wicking layer, avoid cotton! Also choose mitten gloves, avoid separating your fingers apart! Option 1: Lululemon run for it all gloves Option 2: Thinsulate glove-mittens Option 3: Wool glove-mittens Baseball hat keeps the rain off your face Option 1: This Lululemon hat allows you to have a high pony/bun & still wear the cap! Option 2: This one off Amazon also has ear warming built in! Keep the ears warm with a headband/ear muffs! This one off Amazon is a great option Neck gaiter or tube scarf/buffs are huge. Endūr has some great gaiter options get 15% off when you USE CODE: HOLLYD15 Socks with wool to wick & keep warm: Option 1: SmartWool socks for performance Option 2: Amazon 3 pair value pack Dry off wet running shoes ASAP with minimal damage, dripping & mess! Shoes won’t need washing necessarily especially if you sticked to pavement not trail. So just get shoe warmer - a tumble dryer will wreck your shoes and propping up by a baseboard heater is a major fire risk and can damage the wall/paint etc. Option for these compact & portable electric shoe dryer inserts Or vertical shoe stand more permanently in your mud room/entry way! Learn more about your ad choices. Visit megaphone.fm/adchoices

You're going to want to listen in ladies. I’m going to share with you: ✨2 MUST DO's to altering your treadmill at home/at the gym to make sure your running is just as effective as you transition inside 👍The big pros to running on a treadmill and the many pros of outdoor running you probably haven't considered yet! Maybe you have or haven't considered why you'd want to get on a treadmill yet... Post COVID returning to gym, you’re paying for your membership, includes treadmills, why not! Baby it's getting cold outside, you may have gotten into running & this is your first winter season. Working from home and you don't want to drive far just to get your runs in. Winter solstice, shorter days leave questions for our safety when running into autumn. Wanting to be more efficient with your time if you’re increasing your running distances/goals and are putting in more mileage.  Regardless of you being here you’re going to leave feeling more educated than when you came into this podcast and ay be making better and different decisions when picking to hop on the treadmill and when to get outside for your run. Studies support:  VO2 max (measure of maximal aerobic capacity) is the same when running on a treadmill compared to outside. So running on a treadmill is as effective as running outside. Bio-mechanical patterns did not change when test subjects ran on a treadmill versus when subjects ran outside. So we know that… so long as we’re thinking about our for and not distracted by the TV on the treadmill or the birds when running through the park form is not an issue.  If you run at the same pace on a treadmill as you do outside, you will generally expend more energy running outdoors. As the belt is doing more of the “work” so outdoor running is metabolically more challenging. We must alter 2 things to make up for this! Example of increasing velocity (pace, speed) from the podcast: Say you run outside 3km in 0.5hour = 6km/h (is your average split) 0.15 (15%) x 6 = 0.9km/h (is 15% of youraveraee pace) 0.9 dded to your pace of 6km/hour = 6.9km/hr (which is 15% faster than outside pace that you use on the treadmill). Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode you’ll learn the basics of neurotransmitters and how to tap into and release 4 of the feel good hormones so you can be feeling all the benefits from your actions big and small! Endorphins Oxytocin Serotonin Dopamine Learn how to boost each of these and more specifically cater your running and training to do so! Let me know how you’re going to implement these this week and beyond. DM me on instagram, I’d love to see the faces behind the listeners on this podcast! https://www.instagram.com/accelstrengthconditioning/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Meal replacements, counting macros, and thinking with the diet mindset is what we need to be moving away from especially as females who are active and influencing the next generation. In this episode we will be reframing how we as women need to start thinking about food as fuel vs diet culture and what to give our bodies and how to listen to them to prevent knocking our physiology off kilter. Let's dive in and learn about the Female Athlete Triad and what it means for us women at all ages. Can we shift a movement towards food as fuel to support our new exercise habits? Regardless of being either a high performance runner, or a beginner runner, putting in mileage and increasing your activity levels IT IS A MUST TO FUEL properly and for our physiology! Message me your biggest "aha" moment from today's episode! https://www.instagram.com/accelstrengthconditioning/ Learn more about your ad choices. Visit megaphone.fm/adchoices

5 morning get up and go hacks you can implement today! P.s. everything you need to know about July’s Learn My Stride Series on this link. $120 discount off for you ladies! Here's your quick access to being one of the 18 women running & learning in the sun with me! https://www.accelstrengthconditioning.com/Learn%20My%20Stride%20Series In today’s episode I want to give you 5 implementable tips that will get you feeling good about getting up and transitioning smoothly into your morning run without battling decision fatigue first thing in the morning when…you’re half awake as it is! You’ll leave today's episode with literally 5 things you can do for the rest of this week and BEYOND to get you up and flowing right into that run routine seamlessly!!! Heck yes I’m serious about messaging me to hold you to your morning run this week! If it's going to help you instigate that habit I’m game!!! Here's the link to my instagram, follow me first so these messages come right into my inbox and I don’t miss a single one! https://www.instagram.com/accelstrengthconditioning/ just hit “message” and let me know the magic of your running plans so I can cheer you on and check in I’m here to show up for you guys because thank you, you’re here showing up for me Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever questioned if you “deserve” to call yourself a runner? ‍♀️ Oh my gosh, time to re-write and re-design our belief systems. Get out of “comparisonitis” and get confident in our position in our journey of running! I have been there too and have to catch myself as I spiral with constant self sabotaging judgmental thought patterns! Would the way you talk to yourself internally be the way you talk to your best friend? Probably not! So let’s be kinder to ourselves and break the BS talk down together. Follow along with this episode to identify where you’re tripping up, and start to run smoother in your mind, and in your runs! Write your affirmation down or say this out loud: “I am a runner right here where I am with how I am showing up. It is my decision to call myself a runner and nobody can take that from me or make me feel like I’m undeserving of this title I proudly choose to use!” Leave me a voice note or DM me as to where you were self sabotaging and tell me confidently your reaffirmed though pattern as to WHY YOU ARE A RUNNER! Follow us on Instagram https://www.accelstrengthconditioning.com/pl/2147493143 Or Facebook https://www.facebook.com/accelstrengthcondtioning Leave me a voice memo! I want to feature you and answer your questions! Learn more about your ad choices. Visit megaphone.fm/adchoices

I’ve been around the block when it comes to feet 👣 Your girl has got bunions, worn squeaky orthotics religiously since they started to get worse as a young teen, & learned to take care of my feet so they can run fast for me, forever! In this episode I share my tip & secrets for foot recovery & pampering that’ll keep you in good nick & running for a long time 🙌 What you’ll learn from this episode: ✔️Recovery tools ⚒️ for your feet & lower legs that I guarantee you have in your kitchen & bathroom 🤩 ✔️Specific movements to flush the lower legs after a run 🏃🏽‍♀️ ✔️How to know when your runners need replacing🤷‍♀️I’ve got you covered! ✔️Questions to ask & what to mention when you go to buy your next pair of running shoes👟- inspired by Phil & my visit to 2:18run ✔️Discount codes on the best breathable running & compression socks🧦on the market thanks to this local brand Endū Apparel  ✔️What professional to see annually for your feet maintenance…like a dentist but for your feet! 🦷🦶 🎁 ENJOY 15% off your sock order with Endū Apparel click here for their website link & use code: hollyd15 for 15% off! I'm thankful to be an ambassador and love the colour, breathability & durability of their socks. Learn more about your ad choices. Visit megaphone.fm/adchoices