Advertise on podcast: Runversation

In this episode, Rochelle and Josh discuss running terminology, training zones, and how to listen to your body for optimal running performance. They explore concepts like zone two running, pace versus heart rate, and the importance of easy runs for adaptation.  key topics Differences between jogging and runningUnderstanding zone two and aerobic trainingListening to your body versus relying on metricsThe importance of easy runs for recovery and adaptationMisconceptions about junk miles and training intensity Takeaways Running in zone two is about conversational pace and oxygen efficiency.Listen to your body to determine your pace, not just heart rate or GPS.Easy runs are crucial for recovery and long-term improvement.Strava and other apps are useful but should not dictate your training decisions.Every runner's zones and effort levels vary day to day, so adapt accordingly.Chapters 00:00 Introduction to running terminology and culture 02:20 The evolution of jogging and running language 04:46 Listening to your body versus metrics 05:32 Pace versus heart rate in zone two training 07:19 Are junk miles really useless? 08:24 The role of apps like Strava in training 09:37 Historical running technology and simplicity 10:01 Does pace matter in jogging? 13:19 The importance of recovery and easy days 14:34 Encouragement to share and discuss running experiences Send us Fan Mail

Join us for a lively panel discussion on running experiences, training insights, race preparations, and personal stories from passionate runners. Discover practical tips, funny anecdotes, and motivation to elevate your running journey. key topics Training strategies for marathons and half marathonsRace day preparation and logisticsPersonal stories and lessons learned from runnersRace Day Routine ChecklistTraining PeriodizationMental Resilience in RunningSend us Fan Mail

This episode explores the critical importance of patience in running, addressing why runners struggle with impatience, how to trust the training process, and the mental skills needed to stay motivated during slow progress. Hosted by experienced runners Rochelle and Matt, it offers practical insights for runners aiming for long-term success. key topics Why runners are impatient due to measurable progressThe importance of easy runs for aerobic developmentHow social media fuels impatience and comparisonThe mental challenge of the middle training phaseStrategies to trust the training process and stay patientSend us Fan Mail

This episode busts common running myths, exploring the truth behind knee health, mileage, strength training, and more. Perfect for runners looking to optimize their training and avoid misconceptions. key topics Running myths and misconceptionsImpact of mileage on knee healthStrength training for runnersProper warm-up and stretching routinesFueling and recovery for optimal performanceSend us Fan Mail

This episode explores the importance of specific training sessions in marathon and half marathon preparation, focusing on pacing, fueling, mental resilience, and progression strategies. Coaches Rochelle and Matt share insights on how to effectively prepare for race day and avoid common pitfalls. Importance of specific race sessions in trainingPacing strategies and negative splitsFueling during long runs and racesMental resilience and race day preparationProgression and load management in marathon trainingChapters 00:00 Breaking Records and Building Confidence 08:10 Key Sessions for Half Marathon Training 17:28 The Importance of Progression in Marathon Prep 22:06 Mental Preparation Through Training Sessions 25:10 download.mp4 Send us Fan Mail

In this episode, Stevie and Rochelle share insights from their running journeys, training experiences, and managing life's challenges while preparing for the HBF run. They discuss training strategies, overcoming doubts, and the importance of mindset and consistency. Training for the HBF Half MarathonManaging doubts and mindset in runningNutrition and recovery strategiesChapters 00:00 Running Reflections: Gym Encounters and Observations 02:19 Training for HBF: A Casual Approach 04:22 Mindset and Consistency in Training 07:43 Pacing Challenges and Surprises 10:01 Nutrition and Managing Doubts 12:32 Coaching Insights and Shared Experiences 16:27 Focus on Fitness and Recovery 18:35 Looking Ahead: Goals and Successes 20:32 download.mp4 Send us Fan Mail

Rochelle and Matt discuss the common challenge runners face: sticking to the training plan. They explore reasons behind this, including ego, peer pressure, and insecurity, and emphasize the importance of trust, patience, and consistency in training for optimal race day performance. key topics Reasons runners struggle with sticking to plansThe importance of trust and patience in trainingRisks of doing more than prescribedEffective communication with coachesBuilding consistency and gradual progression Send us Fan Mail

Training for a half marathon isn’t just about ticking boxes — and in this episode, we get real about what it actually looks like mid-block. Sarah is deep in her build towards the HBF Run for a Reason Half Marathon, and we break down how training is reallyfeeling right now — the highs, the fatigue, the doubt, and the small wins that matter. We talk about: What surprises people in a training blockThe reality of balancing life and runningSessions that build confidence (and the ones that humble you)The mental side of training — and how to work through itWhy consistency always beats perfectionIf you’re currently training for HBF — or any race — this episode will remind you that you’re not alone in how it feels. This is the middle of the block. This is where the work happens. Send us Fan Mail

In this episode, Rochelle and Stevie explore the meaning of personal bests (PBs) in running, how to let go of old records, and focus on growth and longevity in the sport. They discuss mental reframing, redefining success, and practical ways to stay motivated without clinging to past achievements. Take aways: The emotional significance of PBs for runnersWhy runners struggle to let go of old PBsThe importance of mental reframing in runningRedefining success and progress in runningPractical strategies for focusing on growth and longevity Send us Fan Mail

This episode explores why runners experience confidence dips during training, how to interpret fatigue, and practical strategies to maintain motivation and trust in the process. Coaches Rochelle and Sarah share insights on mental resilience, data tracking, and the importance of consistency. takeaways Confidence dips are normal and often occur during the hardest part of training.Interpreting fatigue as a sign of progress, not failure, is crucial.Tracking data over time helps put training in perspective.Focusing on effort and consistency rather than pace or perfection.Trusting the process and understanding body signals improves mental resilience. Send us Fan Mail

This episode explores the impact of social media and training apps like Strava on runners' mental health, focusing on comparison, motivation, and maintaining focus on personal goals. Impact of social media on runners' mental healthThe role of Strava and training apps in motivation and comparisonStrategies for runners to stay focused on personal goalsSend us Fan Mail

In this conversation, Rochelle and co-host Sarah discusses the emotional ups and downs of running, emphasizing the importance of motivation, identity, and consistency. She highlights how runners often misinterpret the absence of excitement as a lack of commitment and stresses the need for a multi-faceted identity that includes running but is not solely defined by it. The discussion also covers the significance of structure in training, the mental toughness required during challenging phases, and the importance of intrinsic motivation over external comparisons. Finally, the conversation concludes with a focus on recovery and listening to one's body as essential components of a successful running journey. Takeaways Motivation can fade, but commitment is key.Real fitness is built in the middle of training blocks.Identity as a runner influences behavior and consistency.Small promises lead to greater consistency in training.Mental toughness is developed through challenging workouts.Avoid comparing yourself to others on social media.Focus on intrinsic goals rather than external validation.Recovery is as important as the training itself.Community can enhance motivation and accountability.Ask better questions to support fellow runners.Chapters 00:00 The Unreliability of Motivation 08:19 Building Consistency Through Structure and Routine 14:20 Navigating the Gray Zone of Training Blocks 20:31 Shifting Focus from Motivation to Goals Send us Fan Mail

In this conversation, Alyssa Vassilo shares her journey as a runner and medical professional, discussing the challenges of dealing with injuries, eating disorders, and the mental aspects of training. She reflects on her experiences with stress fractures, the impact of cross training, and the importance of recognizing deeper issues related to health and performance. Alyssa emphasizes the need for open conversations about mental health in athletics and the role of coaches in supporting athletes. She also shares her ongoing recovery journey and aspirations for the future. takeaways Alyssa experienced 13 stress fractures, highlighting the physical toll of her training.The conversation addresses sensitive topics like eating disorders and mental health.Alyssa emphasizes the mental strain of repeated injuries.She reflects on the influence of her running community on her goals.Cross training can be beneficial but also triggering for some athletes.Admitting to issues often comes after hitting rock bottom.Alyssa's eating disorder began in middle school and worsened in college.She discusses the false sense of control that can come with eating disorders.Recovery is an ongoing process, and triggers can still arise.Alyssa aims to qualify for the US Olympic trials in the marathon.00:00 Observations from the Run 04:12 The Impact of Injuries on Training 07:35 Cross Training: A Double-Edged Sword 10:01 Recognizing Deeper Issues 11:30 The Roots of an Eating Disorder 12:55 The Illusion of Success 14:38 Discipline vs. Control 16:59 The Moment of Realization 18:42 Asking for Help 20:47 Relearning Healthy Training 24:51 Embracing Easiness in Running 26:31 Setting Boundaries for Recovery 28:22 Recognizing Triggers and Seeking Help 31:22 Navigating Social Situations and Food Freedom 34:01 Transitioning to Medical Professionalism 36:46 Understanding Eating Disorders in Athletes 38:38 Signs of Overtraining and Under-eating 42:01 Coaching with Curiosity and Care 43:44 Looking Ahead: Goals and Aspirations 45:35 The Interplay of Mental and Physical Strength Send us Fan Mail

In this conversation, Rochelle and Stevie explore the concept of runner's identity, emphasizing the importance of understanding one's current self rather than clinging to past performances. They discuss how life changes, health challenges, and shifting goals can impact a runner's identity and performance. The dialogue highlights the significance of setting realistic goals, the role of expectations, and the need for enjoyment in running. Ultimately, they encourage listeners to embrace change and redefine success in a way that aligns with their current circumstances. takeaways Runner's identity is more than pace or distance.Many runners hold onto outdated versions of themselves.Success should be measured in consistency, not just PBs.Letting go of goals can feel like losing identity.Adjusting goals can protect long-term performance.Expectations often misalign with current life circumstances.Enjoyment in running should be prioritized.Health challenges can shift running goals significantly.Right now goals are grounded in current reality.Real strength in running comes from adaptability.Chapters 00:00 Exploring Runner's Identity 02:22 The Impact of Past Performance on Current Identity 07:13 Shifting Goals and Embracing Change 12:30 Life Changes and Identity Shifts in Runners 15:02 Realizing Goals No Longer Fit Life 17:33 Letting Go of Goals Without Failure 22:40 Long-Term Goals and Recovery 23:32 Blame and Expectations in Running 24:03 Understanding Body Responses and Expectations 26:00 Setting Realistic Goals 28:21 Defining Right Now Goals 30:57 Identifying Warning Signs in Training 35:18 Redefining Ambition and Success 36:28 Adjusting Goals for Long-Term Performance 36:45 Fear of Letting Go of Old Goals Send us Fan Mail

In this episode, Rochelle and Sarah introduce Season Two of Runversation, focusing on the more human aspects of running, including the challenges and realities that runners face. They discuss the importance of resetting expectations, the non-linear nature of progress, and the need for honest conversations about running experiences. The episode also reflects on the highlights of Season One and sets the tone for the upcoming season, emphasizing community and shared experiences in the running journey. takeaways This season will be more about training and honesty.Runners often face doubts and challenges beyond PBs.Expectations in running are not always linear.Progress can include setbacks and flare-ups.It's important to talk about the human side of running.Fewer answers and more questions will be explored this season.Community and shared experiences are vital in running.Reflections on past episodes can inspire future growth.The journey of running is not just about performance.Honesty and grounded conversations will define this season.Send us Fan Mail