Another Mother Runner

We’ve got the beat on this one—we’re talking all about running cadence, so if you’re often injured or are looking for a little free speed, tune in! Dimity talks to Coaches Jennifer Harrison and Elizabeth Waterstraat about why most runners would benefit from paying attention to their running cadence. The trio discuss: —The value of having your foot be on the ground for less time; —How to measure running cadence either manually or using a GPS; —Why 164 steps per minute—not the mythical 180—is a great goal for most of us; and —Ways to (patiently) work on your cadence, including music. Play with Running Cadence Playlist On Spotify On iTunes Song 1: Mr. Brightside: 148 bpm Song 2: Don’t Stop Me Now: 160 bpm Song 3: This Too Shall Pass: 160 bpm Song 4: But It’s Better If You Do: 170 bpm Song 5: Happy: 160 bpm Song 6: Dancing with Myself: 180 bpm This episode is brought to you exclusively  by our longtime partner Nuun!  Cheers! Get 20% off all Nuun products with code NUUNAMR20 at Nuunlife.com Learn more about your a

Runners in search of adventure will thrill to this episode featuring Liz Ferro, author of the newly released memoir Finish Line Feeling, as she details running more than 75 marathons with Antarctica Marathon next up. Liz regales Sarah and co-host Katie with details of: -conquering a marathon in every state in just 2.5 years; -prepping for Antarctica Marathon, including how a weighted sled factors in; -her unique training methods, including surprisingly low mileage; -running Great Wall of China Marathon in 92-degree heat; and, -the finish line being the beginning of what’s possible. Before the guest joins at 12:05, Sarah and Katie excitedly discuss their upcoming biz trip to Austin.   Trigger warning: To avoid brief mentions of childhood trauma, start listening at 19:56.    When you shop our sponsors, you help AMR. We appreciate your—and their—support!  Cheers! Get 20% off all Nuun products with code NUUNAMR20 at Nuunlife.com  Stress less: Enjoy 40% off a Calm Premium subscription at Calm.com/amr Learn more ab

Dimity and Sarah counsel: -half-marathoner-in-training Derry on the importance of taking a rest day;  -stepping-up-to-a-50K Jo on doing prehab with a physical therapist; and, -nighttime runner Tory on safety and light-up tips.  To leave your question, please call 470-BADASS1(470-223-2771), keeping your message to 60 seconds or less.    When you shop our sponsors, you help AMR. We appreciate your—and their—support!   Feel empowered with Birdie: Get 15% off your first purchase at ShesBirdie.com/AMR    Get 50% off your first order at HiyaHealth.com/AMR or enter code AMR at checkout  Tune in, turn on: Enjoy 30 days free of the Dipsea app by going to DipseaStories.com/amr   Need more answers? Check out more episodes! Learn more about your ad choices. Visit megaphone.fm/adchoices

Gain a deeper understanding of Native American runners in this installment of our Run in Her Shoes series, featuring two Indigenous women runners, including Verna Volker, founder of Native Women Running. With Coach Liz as co-host, the guests explain:  -the prayerful nature of running for Native Americans;  -how being a morning runner is especially profound to a member of the Navajo Nation; -the mission to bring light to cases of Missing and Murdered Indigenous Women;  -how race organizers and participants can go beyond land acknowledgments; and, -the sense one runner has of her ancestors watching out for her as she runs in nature. Social Sarah shares details about producer Alex’s beautiful wedding in the intro before the first guest joins at 14:27.   When you shop our sponsors, you help AMR. We appreciate your—and their—support! Save 25% now at Handful.com. After 12/1, use promo code HandfulAMR15 for 15% off  A beautiful deal: Get 15% off your first order at ThriveCausemetics.com/AMR  We can all use some help

Want to hear the ins and outs of running a beer mile: four laps, four full beers, and lots of laughs? Tune in. Dimity talks to Alli Morgan, a two-time World Champion Beer Miler and the Women's World Record holder (6:16.5!) and the mom to 9-year-old twins. Alli, an Olympic Trials qualifier in the 10,000 meters and marathon, twists open the details on how: —She got involved in the beer mile; —She snagged the World Record (hint: it's in the chug); —She mentally talks herself through the final lap; —To run your first beer mile with success. This episode is brought to you exclusively  by our longtime partner Nuun!  Cheers! Get 20% off all Nuun products with code NUUNAMR20 at Nuunlife.com Learn more about your ad choices. Visit megaphone.fm/adchoices

An ideal episode if your running needs an infusion of fun! Sarah welcomes therapist Kate Kneifel, MSW, LCSW, who shares running games that can change your outlook and approach to running—and life. This one-on-one conversation (co-host Katie scoots after the intro chitchat) zigs and zags in delightful directions, including: -detailing running games you’ve never considered; -how creativity and playfulness can invigorate your relationship with running; -the value of giving your brain “something to chew on”; -the joy of small things; and,  -how to get “unstuck.” Before Katie ducks out of the episode (which originally aired 7/10/20), the hosting duo laughs over an unexpected TMI topic. Kate the therapist enters the scene at 20:48. When you shop our sponsors, you help AMR. We appreciate your—and their—support! We can all use some help: For 10% off your first month, go to betterhelp.com/amr Share stories—and StoryWorth: Get $10 off your first purchase at StoryWorth.com/amr  A rare Rothy’s discount! Get $20 off your

A unique episode in which Sarah and Dimity ask each other questions—and provide answers! Each of the mother runners talk about memorable athletic moments; they share what’s bringing them joy; Dimity divulges how she got her kids to engage in sports; and Sarah reveals her new sporty passion. A fun listen full of laughs!   When you shop our sponsors, you help AMR. We appreciate your—and their—support! Stay fit this winter with iFit technology: Explore options at NordicTrack.com  Get 50% off your first order at HiyaHealth.com/AMR or enter code AMR at checkout  Tune in, turn on: Enjoy 30 days free of the Dipsea app by going to DipseaStories.com/amr   Need more answers? Check out more episodes! Learn more about your ad choices. Visit megaphone.fm/adchoices

Unless you’re hibernating this winter, you need to listen to this episode featuring Chicago-based running coach, Robyn LaLonde, who shares savvy advice for making it through the miles in cold, snow, rain, and wind. Along with hosts Sarah and Tish, Robyn offers:  -why winter is her favorite running season (!);  -a personal take on layering to stay warm + dry;  -intriguing guidance on showering after a frigid run;  -high praise for a good brimmed hat; and, -creative tips for running on a windy day.  In the intro chitchat, Tish confesses to her anxiety leading up running her 10th (!) New York City Marathon. Intrepid Robyn joins from “Chiberia” at 16:16.   When you shop our sponsors, you help AMR. We appreciate your—and their—support! Feel supported: Save 15% at Handful.com with promo code HandfulAMR15  Hop to it: Save 20% off your first purchase at Jiminys.com/AMR and use code AMR20 at checkout   Stay Calm during the holidays: enjoy 40% off a Calm Premium subscription at Calm.com/amr Learn more about your ad ch

This podcast will resonate with anybody who has crossed a finish line—and unexpectedly fel sad, listless or empty in the days following.  Dimity talks to Jodi Edmonds, who ran her first marathon in October and was surprised by the post-race blues she felt after her very successful race, and Dr. Erin Alaya, a Licensed Psychologist who specializes in health and sport psychology. The trio candidly discuss: —How typical—and total normal—it is to feel the post-race blues; —How your personal values come into play when you lose the focus and structure of training; —What you can do to prepare for them before you cross your finish line; —And when it makes sense to call in a professional to help you through them. This episode is brought to you exclusively  by our longtime partner Nuun!  Cheers! Get 20% off all Nuun products with code NUUNAMR20 at Nuunlife.com Ready for more Training? Steaming hot episodes served up here. Learn more about your ad choices. Visit megaphone.fm/adchoices

If you're fresh off a race—or have one on the horizon—this episode is for you: Sarah talks with two coaches who detail the best next steps to take post-race. Coaches Amanda Loudin and Mandy Cherry lay out: -the cycle of building up, breaking down, and all-important recovery;  -what constitutes “rest” after a big effort (sorry, no couch involved);  -the benefits of easy runs;  -surprising-for-Sarah blister treatment; and, -how much time to take between races.  Take a swig of Nuun Immunity3 every time a coach utters the word, “microtears.” Post-race talk starts at 15:07. When you shop our sponsors, you help AMR. We appreciate your—and their—support! Refresh your running wardrobe: get $20 off your KORSA order at roadrunnersports.com/amr  See here: To try 5 pairs of glasses at home for free, go to WarbyParker.com/AMR  You need Indeed: Get a $75 sponsored job credit to upgrade your job post at Indeed.com/AMR Learn more about your ad choices. Visit megaphone.fm/adchoices

Sarah and Dimity offer words of wisdom for: -Becca, who wants to work on her balance;  -Tara, about how much time to take off between half-marathons; and,  -Rachel, bedeviled by cold hands while running.  When you shop our sponsors, you help AMR. We appreciate your—and their—support. An underwear refresh: Save 20% on Runderwear with code AMR20 at Runderwear.com/amr Feel empowered with Birdie: Get 15% off your first purchase at ShesBirdie.com/AMR We can all use some help: for 10% off your first month, go to betterhelp.com/amr   Learn more about your ad choices. Visit megaphone.fm/adchoices

Fans of Run Fast, Eat Slow (read: everyone!) will adore this episode, in which co-founder Elyse Kopecky talks all about their just-out cookbook, Rise & Run: Recipes, Rituals and Runs to Fuel Your Day, with Sarah and Katie. Elyse:  -sings the joys of muffins—including 24 (!) new Superhero Muffin recipes;  -demystifies baking with a wide array of flours;  -shares how to make a balanced, tasty smoothie; and, -details exciting, start-with-Shalane plans for her upcoming marathon, her first!  Just for AMR listeners, Elyse shares the recipes to the Superhero Muffin 2.0 and the Everything Bagel Superhero Muffin. Speaking of races: In the intro, Sarah talks about her recent quarter-marathon (a squeaker!) before Elyse joins at 16:01. When you shop our sponsors, you help AMR. We appreciate your—and their—support! Feel supported: Save 15% at Handful.com with promo code HandfulAMR15   We can all use some help: For 10% off your first month, go to betterhelp.com/amr  A beautiful deal: Get 15% off your first order at ThriveC

Find out when five women—all new runners, all with complicated life stories—train for the New York City Marathon. Australian Running coach Anna Liptak followed their journey in her new documentary I'm Not a Runner. Dimity and Anna chat about: —The various speed bumps, both physical and mental, the runners overcame during 15 months of training; —Why strength training was a key component of getting to the finish line; —Capturing the amazing energy of the New York City Marathon—and the runners' energy shift at the 30K mark; —And why, as Anna says, obstacles are where you find the most joy. Rent I'm Not a Runner for $5: You won't regret it! This episode is brought to you exclusively  by our longtime partner Nuun!  Cheers! Get 20% off all Nuun products with code NUUNAMR20 at Nuunlife.com Ready for more Training? Steaming hot episodes served up here.   Learn more about your ad choices. Visit megaphone.fm/adchoices

Listen to this episode for inspiration—and eye-popping laughs. Sarah and Dimity host guest Dana Sullivan, a 57-year-old breast cancer survivor who took part in an intensive weight-training and nutrition program that culminated in wearing a bikini in a physique competition! Dana reveals:  -a shocking twist in her cancer diagnosis;  -jaw-dropping elements of the 24-week, body-transforming program;  -TMI details (spray tan, waxing, a red Solo Cup) about getting stage-ready; plus, -her early obsession (+ an encounter) with Arnold Schwarzenegger!  Dimity tells tales of a family road trip to see her volleyball-playing daughter before Dana joins the show at 16:34. Learn more about your ad choices. Visit megaphone.fm/adchoices

Whether you just finished your fall race or it’s coming up, you want to listen as Dimity and Sarah suggest: -recovery protocol for Amanda who’s fresh off the Boston Marathon; -hydration-station tactics for first-time race participant Esther; and, -ways for Carey to get her relay partner’s rear in gear! Shiver as Sarah details her final open-water swim sessions, and Dimity divulges her post-race attitude. The answers commence at 8:18. When you shop our sponsors, you help AMR. We appreciate your—and their—support! Feel supported: Save 15% at Handful.com with promo code HandfulAMR15  Hop to it: Save 20% off your first purchase at Jiminys.com/amr and use code AMR20.  Relight your spark: Enjoy 30 days free of the Dipsea app by going to DipseaStories.com/amr Learn more about your ad choices. Visit megaphone.fm/adchoices

Newbie runners, wannabe-marathoners, and lovers of sly, silly humor, this is your episode! Sarah and Coach Liz gab with TikTok sensation Mrs. Space Cadet (a.k.a. mom of three Erin Azar). Erin shares: -how filming videos keeps her company on rural runs; -that she has no clue why folks follow her on social media; -details of her first in-person race (at long last!), a recent 18-miler; -her fave running gear, including hydration vest, shorts, and GU flavors; and, -the long, bumpy road leading her to this year’s New York City Marathon. Before Mrs. Space Cadet joins at 17:05, the hosting duo each confess to surreptitiously disposing of family belongings.    When you shop our sponsors, you help AMR. We appreciate your—and their—support! We can all use some help: for 10% off your first month, go to betterhelp.com/amr Go to Curology.com/amr for a free 30-day trial, just pay $4.95 for shipping & handling.  Subscribe + use code amr to save an extra 10% off your first order at shopflamingo.com/amr Learn more about your

When races go amazing—and when they go amazingly off the rails. Join Dimity as she gives her National Championship Long Course Aquabike race report, and then fields race reports from coaches Jennifer Harrison (Ironman Wisconsin) and Elizabeth Waterstraat (70.3 World Championships in St. George, Utah). Tune in to hear the trio talk about: —The importance of mentally creating space for your race at the beginning of race week; —Why the size of your age group—or the race itself—does not deserve any "it was only..." qualification; —How Liz mentally moved on after her bike broke during mile 1; —and how Jen is coming to terms with a serious medical scare–and her first DNF in decades of racing—at mile 15 of her Iornman run. This episode is brought to you exclusively  by our longtime partner Nuun!  Cheers! Get 20% off all Nuun products with code NUUNAMR20 at Nuunlife.com Ready for more Training? Steaming hot episodes served up here. Learn more about your ad choices. Visit megaphone.fm/adchoices

Vegan, carnivore, or somewhere in between: You’ll enjoy this lively conversation with TikTok star and marathon runner Joanne Molinaro, the Korean Vegan, whose new cookbook/memoir debuts this month. Hosts Sarah and Katie talk with Joanne about: -the joy and pride Joanne felt the first time she ran three miles;  -the egality of running;  -Joanne’s reluctant entry into veganism;  -how “go at your own pace” also applies to plant-based eating; and, -getting your family to be more adventurous eaters. In the beginning chitchat, Katie hatches a long-term goal and Sarah shares a “not after my 20-miler!” anecdote. Joanne slides on in at 17:19. When you shop our sponsors, you help AMR. We appreciate your—and their—support! We can all use some help: For 10% off your first month, go to betterhelp.com/amr   Start Thriving: Get $20 off your first order + a free gift when you join today at ThriveMarket.com/AMR Learn more about your ad choices. Visit megaphone.fm/adchoices

Listen to this episode before your next race because the hosts offer: -strength-training suggestions for Pam during her marathon taper; -Keisha get-started-running advice; and, -gear- and mind-set recommendations for Sara to get over her fear of running in the dark. Before the questions, Sarah shares race plans she just hatched for later this month! When you shop our sponsors, you help AMR. We appreciate your—and their—support! Run in seamless comfort: save 20% with code AMR20 at Runderwear.com/amr  Start saving up to 80% on your prescriptions: go to GoodRX.com/AMR Feel empowered with Birdie: Get 15% off your first purchase at ShesBirdie.com/AMR Learn more about your ad choices. Visit megaphone.fm/adchoices

An important episode for anyone facing down a mastectomy—or anyone with a loved one who is: Sarah talks with three long-term breast cancer survivors (including her co-host Katie) about their diagnoses, treatment, and breast reconstruction choices. Lots of lovely candor, bravery, lived wisdom, and a few tears. Highlights: -Katie’s analogy of getting on a treatment plan to following a training program; -Cary detailing why remaining flat-chested was the right choice for her; -how fake it ‘til you make it was Kara’s M.O. during treatment; -Kara sharing her reaction to getting her implants removed due to a recall; and, -all three survivors honestly describing what reconstructed breasts can look like. In the intro, Katie tells the tale of running the Chicago Half Marathon last weekend. Here’s the Strong and Support Pretty Package Sarah mentions at the end of the episode. When you shop our sponsors, you help AMR. We appreciate your—and their—support! New fall apparel from KORSA: Get $20 off your order at roadrunner