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Coaches on the run meets Trail Running Women Encore! We talk all things pregnancy and running after giving birth today as well as some fun questions and lots of great tips! 1.I tried HARD to keep running when I was pregnant, but I was horribly sick for four months then my hips had widened and it hurt to run so I just walked. I felt SO bad about myself, like if I were a real ultra runner I would just keep running through pregnancy, why wasn't I tough enough to keep running?Honestly the guilt was more internal than external. I felt like such a failure bc I'd always had that cool pregnant runner chick in my head. And I get a little down on myself when I see other women successfully run through pregnancy. 2. I would love to hear some stories from women on how they handled the mental mind f@ck of body image issues/changes and slowing down during pregnancy! Also coming back running and hard speed workouts after pregnancy. 3.Usually running plans have a base amount of years of experience recommended before venturing into the distance, or a base amount of time without being injured. What about if you took a break because of pregnancy or being postpartum? Do you start back at being a newby with 0 years, or place yourself in the recently injured crew? Can you pontificate on how you guide your clients, or make decisions yourself on where to start yourself after birth? Find us on online: www.ruggedconditioning.com www.alyssaclarkruns.com www.dralyxluckbarnett.com www.hawaiimountainrunning.com Instagram: @hilsport55 @coachesontherunpodcast @theory_in_motion @dralyxbarnett

Brooke Torres CEO and Founder Hilma: Personalized Fit Running Shoes for Women Going Places What inspired you to create a female running shoe line? Talk us thru the process from the dream all the way to hitting retail shelves, what has that journey been like? Is your shoe completely customized or how does that work? Who are you as a runner? How did you get into it? What is your goal with Hilma? What do you see the outdoor industry is missing in terms or gear or space for others? How can we improve it? What future goals or plans do you have? Fun Qs Go for a run or a beer with anyone? Travel anywhere, budget and covid not a concern? Favorite post race meal? Find us on online: www.join-hilma.com www.alyssaclarkruns.com www.dralyxluckbarnett.com www.hawaiimountainrunning.com Instagram: @brookektorres @coachesontherunpodcast @theory_in_motion @dralyxbarnett

Gina Santaniello What is your background in fitness and how did you decide to become a nutritionist? What is the difference between a nutritionist and a dietician? What should people look for when they are hiring one over the other? What are the most common mistakes you see people make in their nutrition? What do you see as the most detrimental fad diet or trend out in the world? Nutrition for endurance vs lifting What are some small changes people can make in their nutrition choices everyday? What are your future athletic goals right now? Bucket List Race or event? Do a workout or coach nutrition with anyone ? Favorite meal? Find us on online: www.alyssaclarkruns.com www.dralyxluckbarnett.com www.hawaiimountainrunning.com Instagram: @nutrition_with_gina @coachesontherunpodcast @theory_in_motion @dralyxbarnett

Ali on the run How did you become a runner? How do you juggle having a balance with both having a hobby and a career as a “runner”? What are things you do that people may not realize are your interests? You started as a blogger before podcasting? If you could only have one medium writing or speaking to continue with which would your choose and why? Crohn’s disease and race nutrition, how do you balance that? What are some of your most memorable tips from your guests? What are you currently training for/big future goals you have? How has motherhood changed your relationship with running?? Fun ?s Bucket List Race or place Go on a run or interview with anyone ? What alcohol are you drinking these days? Favorite treat meal? Find us on online: https://aliontherunblog.com/ www.alyssaclarkruns.com www.dralyxluckbarnett.com www.hawaiimountainrunning.com Instagram: @aliontherun1 @coachesontherunpodcast @theory_in_motion @dralyxbarnett

Anna Albrecht How did you get into ultrarunning and what’s your sporting background ? What inspired you to become a personal trainer? First 50k ultra, tips and takeaways for training What did you do all last summer/fall? How did this impact your running and training? What was your most recent adventure, you say the last 20 miles were the hardest you’ve ever taken on, why? Can you walk us through this? What are your future plans? Will you pursue ultra running at a more professional level? Fast and short or slow and long ? Fun ?s Bucket List Race or place Go on a run or have a beer with anyone ? What alcohol are you drinking these days? Favorite treat meal? Find us on online: www.alyssaclarkruns.com www.dralyxluckbarnett.com www.hawaiimountainrunning.com Instagram: @annahadabigday @coachesontherunpodcast @theory_in_motion @dralyxbarnett

Ariana Scalfo- runner with a goal of being good at “all of it” and full time nutrition coach and personal trainer How did you get into running ? And how did you become a full time online fitness coach? Congrats on your win at the Run the Rose 11 miler last week. Do you see yourself doing more trail races and longer more ultra distances ? Or do you prefer the short and fast intensity? How to know if you’re in a healthy place to start a training cycle ? How to find a coach who’s both mentally healthy, and educated to guide you? What to watch out for in a world of online coaches ? What is your background in nutrition? What are the most common mistakes you see in nutrition for endurance athletes? Should athletes diversify and focus on multiple things at once? Is strength training essential? How do you encourage people to go from setting goals to actually staying motivated long term? Fun Qs When did you go from dog mom to also being a cow mom? Go for a run or have a gluten free beer with anyone, who would it be? What motivated you for the first booty photo on the gram? And what’s the most embarrassing moon photo you’ve taken? Find us on online: www.alyssaclarkruns.com www.dralyxluckbarnett.com www.hawaiimountainrunning.com https://completehumanperformance.com/product/signature-services-package/ (https://completehumanperformance.com/product/signature-services-package/) Instagram: @coachesontherunpodcast @theory_in_motion @dralyxbarnett @running_peaches @completehumanperformance

How did you get into ultra running and what was your sporting background? What did you go to school for? What less common techniques have you tested that work and what haven’t? Why do you feel most runners get injured annually or burnout in a few years? I know you tend to grate against the need for competition as a healthy reason to run... why? What about high mileage vs low mileage? Speed vs slow percentage? And what does this training look like and why? Have you ever worked with a coach? What’s the favorite location you’ve traveled for a race or favorite location you’ve gone to run ? What been the hardest ultra or races you’ve think you’ve done? Do you learn more from a race “failure” than an easy win? What are your favorite educational resources for runners self coaching? What’s currently on your Spotify playlist ? Do you play any musical instruments? Do you listen to music when running?? Fun ?s Bucket List Race or place Go on a run with anyone ? Favorite treat meal If you had an indulgence of the adult nature what would it be? Find us on online: www.alyssaclarkruns.com www.dralyxluckbarnett.com www.hawaiimountainrunning.com Instagram: @coachesontherunpodcast @theory_in_motion @dralyxbarnett

Aliphine Tuliamuk Aliphine is a new mother, professional runner for NazElite and most recently, the 2020 Olympic Trials Marathon winner and will be headed to Japan this year to compete for gold. We had the chance to sit down with her and ask her about: 1. How is the transition from being a new mom back into training again going? 2. Has there been any surprises about being a mom you didn’t expect? 3.What are aspects of your training that people may not think about, outside of the obvious miles and speed work.. ? 4.How do you think having a child will change your perspective going into a race? 5.How have you dealt mentally with the changes in the dates of the Olympics and life in general? How has your motivation changed? Use promo code: COTR21 for 20% off your purchase at XOSKIN https://www.xoskin.us/ Find us on online: www.alyssaclarkruns.com www.dralyxluckbarnett.com www.hawaiimountainrunning.com https://www.xoskin.us/ Instagram: @coachesontherunpodcast @theory_in_motion @dralyxbarnett @aliphine @xoskinusa

Rachel Lotz is a badass OCR and GoRuck athlete who has dominated the field. She has many firsts in the GoRuck world and shares with us how she has mentally and physically prepared to take on these unique challenges. We asked her the following questions: What got you into ocr/rucking events? What do you say to someone who wants to try a new sport but feels intimidated by the beginning of it all and meeting a new crowd? How did you train for something like pre-selection? What was pre-selection like? And how did you train your mental game? What’s your day to day training like? How was it teaming up with another female to win the team event? What did you feel after selection and deal with that failure? Reframing failure? How did you get such a strong identity of self? What do you think about separating genders in events like this? Fun Questions: Dream race or travel location? Favorite post event meal? Use promo code: COTR21 for 20% off your purchase at XOSKIN https://www.xoskin.us/ Find us on online: www.alyssaclarkruns.com www.dralyxluckbarnett.com www.hawaiimountainrunning.com Instagram: @coachesontherunpodcast @theory_in_motion @dralyxbarnett @raaych_

Top 5 Guest Takeaways with Hilary and the TRW Podcast We chat today with Hilary Spires from the Trail Runner Women podcast. Our conversation today is about each of our top 5 takeaways from our guests. Hilary’s Top Takeaways Nobody else cares how fast you run You can always improve This is something we can do and enjoy in our 70s You can be super nice and super competitive at the same time (Meredith) Alyssa’s Top 5 Takeaways Disordered Eating is unbelievably prevalent and problematic in this world Consistency is the key Running isn’t therapy, therapy is therapy Michelle Obama is Queen Alyx’s Top Takeaways Women and POC don’t feel safe the America Injuries happen when people push too hard People care more about the stories of people overcoming struggles and living normal lives than they do people running fast. So keep running, you inspire more people than you realize. Everyone has value, usually I gain the most value from the person you’d least expect. Check out Trail Runner Women Podcast on All Major Podcast Platforms! Find us on online: https://ruggedconditioning.com/ www.alyssaclarkruns.com www.dralyxluckbarnett.com Instagram: @coachesontherunpodcast @theory_in_motion @dralyxbarnett @hilsport55