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© Carina Heilner, Cher Wallentine
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Welcome to Running Form Fitness, where we lace up our shoes and dive deep into the world of women's running. Join us as we explore the unique challenges, triumphs, and experiences of female runners, from beginners to seasoned athletes. Join our passionate hosts - Carina and Cher - as they share their expertise, interview inspiring guests, and tackle a range of women's issues in running, from physical training tips and injury prevention strategies to mental health insights and empowering stories from fellow women runners.
83 Episodes
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In this episode, Cher and Carina delve into the controversial topic of peptides, specifically GLP-1 medications, and their implications for weight loss and running. They discuss the mechanisms of GLP-1s, the potential for misuse, and the psychological effects on individuals with eating disorders. The conversation emphasizes the importance of responsible prescribing and the need for lifestyle changes to achieve sustainable health outcomes. In this conversation, Carina and Cher delve into the complex relationship between ethics and profit in healthcare, particularly in the context of GLP-1 medications. They discuss the potential benefits of microdosing these medications, especially for individuals with autoimmune conditions like ulcerative colitis. The conversation emphasizes the importance of informed consent and responsible use of these treatments, highlighting the need for healthcare providers to educate patients on the proper use of GLP-1s to optimize health without falling into the trap of abuse.
In this episode, Cher and Carina delve into the different personality types of runners, specifically focusing on Type A and Type B personalities. They discuss the characteristics of each type, the pros and cons of being a Type A or Type B runner, and how these traits affect training, mental toughness, and overall performance. The conversation also touches on the importance of flexibility in training schedules and the mental challenges runners face, including the pressure to perform and the fear of missing workouts. Through their banter, they explore how these personality traits manifest in their own running experiences and coaching styles.
This episode dives into the complexities of postpartum running, emphasizing the importance of understanding recovery, the phased return to running, and the mental health aspects of postpartum life. The hosts discuss the evolution of exercise guidelines during and after pregnancy, the significance of individualized recovery plans, and the physiological advantages that can be leveraged postpartum. They also highlight the importance of mental health and identity shifts that occur during this period, encouraging listeners to be patient and kind to themselves as they navigate their postpartum journey.
This episode dives deep into postpartum running, exploring how professional athletes return to elite performance after pregnancy, the physiological changes that occur during and after pregnancy, and the importance of support systems in recovery. The conversation highlights the science behind increased blood volume and cardiovascular adaptations, while also addressing the challenges faced by non-professional runners. The hosts reflect on their personal experiences and emphasize the need for patience and self-care during the postpartum period.
In this episode, Carina discusses the concept of detraining and how quickly fitness can be lost after a break from running. She explores the different aspects of fitness that are affected, including cardiovascular, muscular, and soft tissue health. The conversation emphasizes the importance of understanding the science behind detraining, the emotional impact of injury, and the significance of taking downtime to recover properly. Carina shares insights on how to safely return to running after a break and encourages listeners to embrace their comebacks as opportunities for growth.
This episode explores the science behind the runner's high, discussing its physiological basis, the role of the endocannabinoid system, and factors that influence its occurrence. The hosts share personal experiences and insights on how to rekindle the runner's high, emphasizing the importance of variety in training and the emotional connections formed through running.
In this episode, Carina discusses the intricacies of marathon recovery, emphasizing the importance of understanding the recovery phases, both physical and mental. She shares her personal experiences and insights on how long recovery typically takes, the significance of nutrition and sleep, and the emotional toll that marathons can take on runners. The conversation also touches on the importance of allowing oneself to feel and process emotions post-race, as well as the need for a balanced approach to future training cycles.
In this episode, Maddie Empey shares her inspiring journey as a runner and mother, discussing her transition from collegiate running to marathon training, the challenges of running postpartum, and her ambitious goal of completing all seven world majors while raising her children. She emphasizes the importance of mental strength, body awareness, and the lessons learned through motherhood and running. The conversation highlights the balance between pursuing personal goals and family life, encouraging other mothers to chase their dreams without guilt.
In this episode, we explore the importance of adapting your running routine during the fall and winter months. Coach Karina emphasizes the need for consistency in training, the benefits of strength training for injury prevention, and how to balance running with strength workouts. She discusses the significance of lower leg strength, the science behind running-specific strength training, and the impact of maintaining muscle mass for overall quality of life. The conversation wraps up with strategies for staying active during winter to prepare for spring races.
In this episode, we explore the New York Marathon, sharing essential tips for preparation, race day strategies, and the unique experience of running through the five boroughs. From navigating the expo to managing the emotional finish, we cover everything you need to know to make the most of this iconic marathon. Whether you're racing or just enjoying the atmosphere, this conversation provides valuable insights for all runners.
In this episode, Cher shares her insights and experiences from running the Chicago Marathon, offering valuable tips for travelers and runners alike. She discusses the importance of arriving early, planning pre-race activities, and understanding the course and pacing strategies. Cher also reflects on her personal race experience and suggests post-marathon activities to enjoy in Chicago.Takeaways:Arrive in Chicago by Friday to enjoy the Expo.Plan your pre-race activities to avoid chaos.Make dinner reservations well in advance.Expect crowded restaurants the night before the race.GPS watches may not work well in the city.Start the race conservatively to manage energy.The Chicago Marathon course is flat and fast.Post-marathon activities include architectural boat tours.Wild Berry Pancakes is a great breakfast spot.Enjoy the marathon experience and celebrate your achievement.
In this episode, Dr. Matt Moore, a sports psychologist, discusses the mental aspects of running, particularly focusing on race day nerves and anxiety management. He emphasizes the importance of interpreting nerves positively and offers techniques such as box breathing and visualization to help runners cope with anxiety. Dr. Moore also highlights the significance of mental training, mindfulness, and the relationship between physical and mental preparation for races. The conversation concludes with practical advice for runners to enhance their mental resilience and performance.
In this episode, Carina discusses the significant impact of the menstrual cycle on running performance, emphasizing the importance of understanding hormonal fluctuations throughout the cycle. She breaks down the different phases of the menstrual cycle, detailing how each phase affects energy levels, performance, and overall well-being for female runners. Practical tips for managing periods while running and the importance of self-tracking are also highlighted, along with the need for tailored coaching for female athletes.
In this episode, Carina discusses the critical role of hydration in running, emphasizing how dehydration can significantly impair performance and health. The conversation covers the physiological effects of dehydration, the importance of electrolytes, and practical strategies for maintaining optimal hydration before, during, and after runs. Listeners are encouraged to assess their hydration habits and make necessary adjustments to enhance their running experience.Takeaways:Hydration is essential for running performance and health.Dehydration can lead to a significant drop in performance.Losing just 2% of body weight through sweat can impair endurance.Proper hydration helps regulate body temperature during runs.Increased perception of effort is a sign of dehydration.Electrolytes are crucial for muscle function and preventing cramps.Hydrating before feeling thirsty is key to optimal performance.Post-run hydration is vital for recovery and muscle repair.Monitoring sweat loss can help determine hydration needs.Investing in hydration strategies can improve running outcomes.
This episode explores the relationship between running and music, discussing how music can enhance performance, lower perceived exertion, and improve mood and motivation. Various studies are referenced to support these claims, highlighting the physiological and psychological effects of music on runners. The conversation also touches on practical applications, safety considerations, and personal anecdotes about music preferences while running.
In this episode, world renowned Dr. Lennie Waite discusses the intricate relationship between trauma and running, exploring how endurance sports can serve as both an escape and a means of healing. The conversation delves into the psychological aspects of running, the importance of separating identity from performance, and the necessity of seeking professional help to foster a healthy relationship with the sport. Dr. Waite emphasizes that all athletes, regardless of their level, deserve support and therapy to navigate their mental health and performance goals.
In this episode, Carina discusses the often-overlooked benefits of napping for runners, emphasizing how naps can enhance recovery, improve performance, and support overall health. She shares personal experiences and insights into the cultural stigma surrounding napping, advocating for its acceptance as a vital part of a runner's training regimen. The conversation highlights the physiological benefits of napping, including muscle repair, injury prevention, and improved mood, while also offering practical tips for incorporating naps into a busy lifestyle.
In this episode, we explore the benefits of training in carbon plate shoes, discussing their impact on recovery, race day readiness, and muscle conditioning. We also delve into the longevity of these shoes, personal preferences, and the psychological boost they provide. Research insights highlight the efficiency gains from using carbon plate shoes, and we encourage community engagement to share experiences and recommendations.
In this episode, Carina shares her top running products that have significantly improved her running experience and overall life. From innovative menstrual products for female runners to essential gear like hydration solutions, carbon shoes, and heart rate monitors, she emphasizes the importance of investing in quality items that enhance performance and comfort. The conversation also touches on everyday essentials that save time and make life easier, creating a comprehensive guide for runners and fitness enthusiasts alike.
In this re-run popular episode, Carina and Cher discuss wardrobe malfunctions while running. Carina shares an embarrassing wardrobe story about a friend. They also talk about wardrobe pet peeves, including removable pads in sports bras and the issue of visibility. The conversation then shifts to the challenges of finding running shorts that work for women who have given birth, including issues of chafing and leakage. Carina and Cher express their desire to solve these problems and create running gear that caters to women's needs.
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