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#HURDLEMOMENT: Your Top Running Questions, Answered — With Nike Running Coach Jes Woods · Hurdle with Emily Abbate

0:00
Speaker 1: No matter who you are or where you are in
0:02
Speaker 1: your running journey, whether you're just getting into running or
0:06
Speaker 1: you're an elite athlete. I think there's certain types of
0:08
Speaker 1: runs that everyone should include, and that's your easy run,
0:13
Speaker 1: your speed run, and your long run.
0:29
Speaker 2: What's going on everyone, Emily Evadi Here, you are listening
0:33
Speaker 2: to a very special episode of Hurdle Moment from Hurdle,
0:37
Speaker 2: a wellness focused podcast where I connect with everyone from
0:40
Speaker 2: your favorite athletes to top experts and industry CEOs about
0:43
Speaker 2: their highest highs, toughest moments, and everything in between. We
0:47
Speaker 2: all go through hurdles in life, and my goal through
0:50
Speaker 2: these discussions is to empower you to better navigate yours
0:53
Speaker 2: and move with intention so that you can stride towards
0:56
Speaker 2: your own big potential and of course have some fun
1:00
Speaker 2: along the way. Like I said, special episode today, and
1:05
Speaker 2: that is because I am bringing you the live podcast
1:08
Speaker 2: I recorded just last Wednesday on Global Running Day from
1:12
Speaker 2: Nike's New York headquarters alongside coach Jess Woods. Beyond being
1:19
Speaker 2: a coach for Nike Running, she's also the trail and
1:21
Speaker 2: ultra head coach for Brooklyn Track Club here in New York,
1:25
Speaker 2: as well as an accomplished ultra marathoner and self proclaimed
1:30
Speaker 2: massive fan of all things trail. In this live conversation,
1:36
Speaker 2: we answer all of your biggest running questions. So many
1:39
Speaker 2: of you submitted them over DM and email and voice message,
1:43
Speaker 2: and we had a blast. Questions ranging from how do
1:46
Speaker 2: I choose what race I should do?
1:48
Speaker 3: What's your favorite race you've ever run?
1:51
Speaker 2: Tips and tricks for navigating the period of time between races,
1:55
Speaker 2: offering advice as to what you should be doing when
1:58
Speaker 2: you're not stressed about following a specific training plan, as
2:02
Speaker 2: well as navigating injury, how to do that with grace,
2:06
Speaker 2: How to hype yourself up when you feel like you're
2:08
Speaker 2: lacking motivation. When is the right time to hire a
2:12
Speaker 2: running coach? How do I select what run group, what
2:15
Speaker 2: run crew is best for me? So many great questions
2:19
Speaker 2: and some really really helpful answers. This is a foundational
2:23
Speaker 2: episode for all things running. Whether you are an experienced
2:27
Speaker 2: runner trying to set a personal best, or want to
2:30
Speaker 2: take on the challenge of running your first mile. There
2:33
Speaker 2: are so many excellent, excellent takeaways in here, and I
2:38
Speaker 2: know that that is something that my friends at Nike
2:41
Speaker 2: are on board with encouraging runners to strive for their
2:45
Speaker 2: best no matter where they're at in their running journey.
2:49
Speaker 2: I do need to send a massive, massive thank you
2:52
Speaker 2: to the team at Nike one more time.
2:54
Speaker 3: For supporting me.
2:55
Speaker 2: I walked in to the building that day and seeing
2:58
Speaker 2: the Hurtle logo next to the Nike blown up. I
3:03
Speaker 2: don't know if I actually can articulate how that made
3:06
Speaker 2: me feel.
3:06
Speaker 3: It was just truly, truly awesome.
3:08
Speaker 2: This also reminds me that in this episode we also
3:11
Speaker 2: talk a lot about how.
3:12
Speaker 3: To choose the right sneaker for you.
3:14
Speaker 2: Nike just released their latest iteration of a absolute classic.
3:18
Speaker 3: We call it the Swiss Army Knife.
3:20
Speaker 2: In the episode the Pegasus forty, I've been doing a
3:22
Speaker 2: lot of my miles in it. I cannot talk it
3:25
Speaker 2: up enough a neutral runner, super cozy. This year marks
3:29
Speaker 2: forty years of the Pegasus, so it's a classic.
3:32
Speaker 3: I'm going to link that one in the show notes.
3:34
Speaker 2: Make sure you're following along with Hurdle over on social
3:37
Speaker 2: and it's at Hurdle Podcast. I am over at Emily
3:40
Speaker 2: a Body. If you are interested in getting to know
3:44
Speaker 2: coach Jess, you can find her over on Instagram at
3:47
Speaker 2: Jess Lynn NYC. That's j E s l Y N
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Speaker 2: NYC and of course Nike's over at Nike Running.
3:55
Speaker 3: Last little bit of housekeeping. If this episode inspires you to.
3:58
Speaker 2: Finally ask me a question, I want to answer it
4:01
Speaker 2: on an upcoming episode, So head on over to the
4:04
Speaker 2: show notes. In there you'll find a link to leave
4:06
Speaker 2: me a voice message. Your voice, your question could be
4:09
Speaker 2: featured in an upcoming episode. With that, let's get to it,
4:14
Speaker 2: Let's get to hurdling. Hey everybody, how are we doing today?
4:24
Speaker 3: Oh? You can do better than that.
4:26
Speaker 2: How are we doing today? Thank you so much to
4:32
Speaker 2: all of you for coming here to Nike HQ. I
4:36
Speaker 2: am so excited to be here celebrating Global Running Day
4:40
Speaker 2: in this beautiful space, joined by my dear friend, Nike
4:44
Speaker 2: Running coach Jess Woods. Pause for applause, Pause for applause,
4:50
Speaker 2: pause for applause again. So am to be here today
4:53
Speaker 2: on a day that we are celebrating something that gives
4:56
Speaker 2: so much to so many of us. Regardless of where
5:01
Speaker 2: you are in sport, where you are in your journey
5:03
Speaker 2: when it comes to running, I personally feel just so
5:07
Speaker 2: blessed to be able to do it in whatever capacity
5:09
Speaker 2: feels right for me these days, coming back from injury.
5:12
Speaker 3: I know you too are navigating a little bit.
5:14
Speaker 4: Today.
5:14
Speaker 1: We're celebrating Global Running Day without a run, and we're
5:17
Speaker 1: just going to talk about a run.
5:18
Speaker 3: Yeah, I like that, perfect.
5:20
Speaker 4: Perfect.
5:20
Speaker 2: Well, I'm happy to be here to talk about running
5:22
Speaker 2: today with the help of my friend Jess. And before
5:25
Speaker 2: we get into answering some of the questions that came through,
5:29
Speaker 2: I do want to take a moment just to give
5:30
Speaker 2: a little bit of background on you, Jess, so the
5:32
Speaker 2: people know about all of.
5:35
Speaker 3: Your accolades, how amazing of a runner you are.
5:38
Speaker 2: Give the people the low down, a little bit of
5:41
Speaker 2: info on Jess Woods.
5:43
Speaker 1: I'm coach Jess. I'm one of the Nike running coaches
5:46
Speaker 1: here in New York. I'm also a coach for Brooklyn
5:49
Speaker 1: Track Club founded WOO. Yeah, I know some of you
5:52
Speaker 1: are here. You can Woo also founded Brooklyn Trail Club.
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Speaker 1: And then I also coach people one on one for
6:01
Speaker 1: whatever running goal they have, from beginners to I don't know, dalis,
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Speaker 1: celebrities to.
6:07
Speaker 2: Anything in between, everything in between. Jess, when you started
6:13
Speaker 2: running yourself, did you anticipate that it would take on
6:18
Speaker 2: such a major role in your life.
6:21
Speaker 1: No, I definitely didn't think it would take on a
6:23
Speaker 1: major role. I hated running. I was a track and
6:27
Speaker 1: field athlete, and I definitely fit the stereotype of the
6:31
Speaker 1: field athletes, who you know, we will do our drills,
6:35
Speaker 1: and we'll do our strength training, and sometimes we sprint,
6:38
Speaker 1: but we don't actually enjoy running. So no, if you
6:42
Speaker 1: asked me back then that this was going to turn
6:45
Speaker 1: into not only my passion but also my career.
6:48
Speaker 2: No, yeah, yeah, I mean what I'm hearing you say
6:50
Speaker 2: here is that you found a whole new appreciation for
6:54
Speaker 2: the sport after beginning and now again, if you're looking
6:57
Speaker 2: into the audience, if you're here live, you've impacked so
7:00
Speaker 2: many people, not just here in the New York running community,
7:02
Speaker 2: but beyond, and I would say that we're all pretty
7:05
Speaker 2: lucky to have you. We're happy that running about that
7:08
Speaker 2: you found running. Now, today, we're here to answer a
7:13
Speaker 2: bunch of questions that came in from hurdlers all over
7:17
Speaker 2: arguably the world, and we're going to start with a
7:21
Speaker 2: really challenging question.
7:22
Speaker 1: Jess Okay, great, I'm so ready.
7:25
Speaker 3: Do you have a favorite run?
7:29
Speaker 4: I have a here in New York.
7:32
Speaker 1: I would say I have a favorite bridge to run,
7:35
Speaker 1: which is I don't know if it's a hot take
7:37
Speaker 1: or not, but the Manhattan Bridge here in New.
7:39
Speaker 3: York, Oh, okay, I like it because it's.
7:43
Speaker 1: Gritty, it's grimy, but there's no turus and if everyone's
7:47
Speaker 1: following the rules, there's no cyclists. It's so you can just,
7:51
Speaker 1: I don't know, you can get a bridge run in
7:53
Speaker 1: and you get your views without a bunch of nonsense.
7:57
Speaker 2: Right, And I think the grade on them man and
8:00
Speaker 2: Bridge is the least in terms of incline.
8:03
Speaker 4: Yeah, it's a nice gradual up, gradual down.
8:06
Speaker 2: I'm looking for the easiest bridge possible personally. Yeah. Okay,
8:11
Speaker 2: So we have a favorite run, it's the Manhattan Bridge.
8:13
Speaker 2: But in terms of a type of run, I know,
8:17
Speaker 2: I'm talking to an ultrarunner here.
8:19
Speaker 3: Do you have a favorite type of run?
8:21
Speaker 1: I know this is a I heard they already answered,
8:23
Speaker 1: trail trail.
8:25
Speaker 3: It's a trail run, bridge is.
8:26
Speaker 1: It's trail running, And especially as I get older, I
8:30
Speaker 1: feel like trail running you experience a different type of
8:33
Speaker 1: sore after, you know, an ultra marathon on trail versus
8:38
Speaker 1: an ultra marathon on road. And I just really like
8:41
Speaker 1: trail running because I feel like the more difficult the trail,
8:45
Speaker 1: the more difficult the terrain, the more difficult the elevation,
8:48
Speaker 1: the more even the playing field. And so I'm not
8:53
Speaker 1: a front of the pack runner. I'm not the fastest.
8:55
Speaker 1: But if you make a trail run, the harder the better,
8:58
Speaker 1: it kind of even the playing field and you can
9:02
Speaker 1: eventually start to hang with some of the front of
9:04
Speaker 1: the pack runners because you hit a point where everybody's hiking.
9:07
Speaker 3: Yeah, everybody's hiking.
9:08
Speaker 2: That was something I didn't know right off the bat
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Speaker 2: when it came to trail and I'll use the air
9:12
Speaker 2: quotes here if you're not here running, I didn't know
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Speaker 2: how much hiking was involved in trail running exactly.
9:18
Speaker 1: And yes, it's hiking, it's not walking. That's also hagging. Nope,
9:22
Speaker 1: you're never walking on trail.
9:24
Speaker 2: Well, we're talking about trail running one of the types
9:26
Speaker 2: of running here. But another question that came in is
9:29
Speaker 2: asking about the different types of running that someone should
9:32
Speaker 2: be incorporating into their regular routine.
9:35
Speaker 1: So what are they jess Okay, so trail running aside
9:41
Speaker 1: the types of running. I feel like no matter who
9:44
Speaker 1: you are or where you are in your running journey,
9:47
Speaker 1: whether you're just getting into running, or you're an elite athlete.
9:51
Speaker 1: I think there's certain types of runs that everyone should include,
9:55
Speaker 1: and that's your easy run, your speed run, and your
9:58
Speaker 1: long run. I think we have to include all three
10:01
Speaker 1: of those, and you know I can't help it. I'm
10:04
Speaker 1: gonna plug it the Nike Running App. That's why I
10:06
Speaker 1: created the first batch of runs. It's kind of like
10:09
Speaker 1: your starter pack of running, and it has your easy run,
10:13
Speaker 1: your speed run. It also has a recovery run and
10:16
Speaker 1: a long run as well. And so no matter who
10:19
Speaker 1: you are, even if you are a run walker, there's
10:22
Speaker 1: a way to incorporate some speed into your run walk.
10:26
Speaker 1: So I think those are the main three different types
10:30
Speaker 1: of runs that everybody should start to include.
10:32
Speaker 2: Two things to double click on, the first being that
10:35
Speaker 2: you just had a new run drop in the Nike
10:38
Speaker 2: Running App yesterday.
10:39
Speaker 3: Is that right?
10:40
Speaker 4: That is correct?
10:41
Speaker 3: How does that feel for you?
10:43
Speaker 1: I So the next round of guided runs, we're doing
10:47
Speaker 1: it podcast style, So learned a lot from you, Thank you,
10:51
Speaker 1: So called a podcast called a run cast, called a
10:53
Speaker 1: run and Chat series. So it's still a guided run,
10:57
Speaker 1: but I'm interviewing different people through out the series, and
11:01
Speaker 1: the latest one that dropped, she's in the audience today
11:05
Speaker 1: MSS community coach Kim Yee, co captain of Old Man
11:08
Speaker 1: Run Club.
11:09
Speaker 3: We have some applause for Kim Yee. Us.
11:12
Speaker 1: This one was uncomfortable because we flipped the script and
11:15
Speaker 1: she interviewed me. But the rest of the runs on
11:18
Speaker 1: there are amazing because I'm the one doing the interviewing
11:21
Speaker 1: and so I love when attention is not on me.
11:23
Speaker 3: Yeah, we love that.
11:24
Speaker 2: And then you were talking about the different types of runs,
11:27
Speaker 2: and we talk about intervals or speed. A question that
11:30
Speaker 2: often comes up if someone hears that phrase, oh, do
11:33
Speaker 2: an interval run or do a speed workout? For someone
11:36
Speaker 2: who doesn't know where to begin in that sort of
11:40
Speaker 2: thing with some sort of a speed run, what do
11:43
Speaker 2: you tell.
11:43
Speaker 1: Them, I mean, a speed run at the end of
11:45
Speaker 1: the day is we're running fast for a bit and
11:47
Speaker 1: we're recovering for a bit, and we're working on making
11:51
Speaker 1: kind of our top paces even faster. So if you're
11:56
Speaker 1: just thinking about raising the bar so that behind that
12:00
Speaker 1: not only are your top speeds getting faster, but then
12:02
Speaker 1: eventually your easy runs are going to start to get faster,
12:05
Speaker 1: Your recovery runs are going to start to get faster,
12:06
Speaker 1: your long runs are going to start to get faster.
12:08
Speaker 4: So if you're.
12:09
Speaker 1: Always running easy, then you're always going to be running easy.
12:13
Speaker 1: And so we have to stress our bodies in different ways.
12:16
Speaker 1: That's why we're doing the interval runs or the speed runs,
12:19
Speaker 1: just to stress your body in different ways so that
12:21
Speaker 1: you can then adapt to those stresses and then build
12:25
Speaker 1: back stronger.
12:25
Speaker 5: Woo.
12:26
Speaker 2: I think the thing that's also really great about adding
12:29
Speaker 2: in these different types of running to your regular rotation,
12:32
Speaker 2: regardless of where you are at in your running journey,
12:34
Speaker 2: is it helps not only stay of off boredom, but
12:37
Speaker 2: also mix things up.
12:38
Speaker 3: Right. It's nice to mix things up every once in
12:40
Speaker 3: a while.
12:41
Speaker 1: Yeah, I mean, sometimes the speed run is the last
12:45
Speaker 1: thing you want to do, but yes, you always feel
12:47
Speaker 1: better whenever it's done. But yes, it's good to mix
12:50
Speaker 1: things up, especially if you're coming out of a running
12:53
Speaker 1: rut or coming back from an injury and you just
12:57
Speaker 1: don't know where to get started. It's good to mix
13:00
Speaker 1: things up, but not only with speed runs. I often
13:04
Speaker 1: advise people to, I don't know, try a new to
13:07
Speaker 1: you running route, even if it's in your neighborhood, even
13:11
Speaker 1: if it's in New York City. You can still find
13:14
Speaker 1: new to you running routes, or go ahead and try
13:17
Speaker 1: a trail run. Just try something different to try and
13:21
Speaker 1: I don't know, reignite that love for the sport.
13:23
Speaker 2: Yeah, And speaking of igniting love for the sport, beginner runners,
13:28
Speaker 2: there are a lot of them listening to this podcast
13:30
Speaker 2: right now. And so for the individuals who are having
13:34
Speaker 2: trouble just getting started, what do you tell them when
13:37
Speaker 2: it comes to lacing.
13:38
Speaker 1: Up other than fire up those guided runs in the
13:41
Speaker 1: Nike Running App, because there's more runs in there than
13:45
Speaker 1: just listening to me. There's more than just guided runs
13:49
Speaker 1: in there as well. We have partnered with Headspace, the
13:52
Speaker 1: meditation app. They're interviewing professional athletes in there. So that's
13:56
Speaker 1: one thing you can do. If you're just getting started
13:58
Speaker 1: and you don't know where to start, you're going to
13:59
Speaker 1: have someone in your ear like telling you where to start.
14:03
Speaker 4: And then I would also.
14:04
Speaker 1: Say, even if you're not a group runner, you're a
14:06
Speaker 1: solo runner, got to put yourself out there and try
14:10
Speaker 1: and find your running crew, your community, your people. I
14:16
Speaker 1: feel like I know plenty of beginner runners who never
14:19
Speaker 1: ran with people because it's super intimidating. You think you're
14:21
Speaker 1: going to be last, everyone's going to be waiting for me.
14:24
Speaker 1: But at the end of the day, even if you
14:25
Speaker 1: are last and everyone's waiting for you, nobody cares. Nobody
14:28
Speaker 1: cares like everyone's just happy that you're there. So the
14:32
Speaker 1: good thing about New York City is that we have
14:36
Speaker 1: the advantage of anything you could possibly be looking for from,
14:41
Speaker 1: you know, running crews that do track workouts, or ones
14:45
Speaker 1: that specialize in long runs every weekend, or the just
14:49
Speaker 1: super casual five k community runs. There's anything you could
14:54
Speaker 1: possibly need. And even if you're not in New York, like,
14:57
Speaker 1: it's a quick Google search away or talking to your
15:00
Speaker 1: local running specialty store. There's just so many options. You
15:03
Speaker 1: just got to start putting yourself out there and trying.
15:05
Speaker 2: Some Yeah, and you know, we know that starting can
15:09
Speaker 2: be intimidating and often is the hardest part. But once
15:12
Speaker 2: you get over that hurdle and look for your community,
15:15
Speaker 2: then you have an opportunity to kind of get into
15:17
Speaker 2: it in a way that maybe you wouldn't have.
15:19
Speaker 3: Been capable of before.
15:21
Speaker 2: Now we are talking about how community can be helpful.
15:25
Speaker 2: Definitely relevant to this question that came in, how do
15:28
Speaker 2: I get back into running after a hiatus? This person,
15:31
Speaker 2: specifically not running for four years. Community can be a
15:35
Speaker 2: big help. But what else would you tell this listener.
15:38
Speaker 1: Yeah, I think we touched on a lot between like
15:40
Speaker 1: the guided runs, the finding your people. But I would
15:43
Speaker 1: also say, even if you were an experienced runner and
15:46
Speaker 1: you're coming back after a long time off, my number
15:50
Speaker 1: one piece of advice is embracing the run walk. So
15:53
Speaker 1: I think that running can be intimidating sometimes because there's
15:57
Speaker 1: this misconception. I don't know where it came from, but
16:01
Speaker 1: if you don't run a marathon, you're not like a
16:02
Speaker 1: real runner. I don't know, but I love embracing the
16:06
Speaker 1: run walk, especially whenever you're just coming back from a
16:09
Speaker 1: long time off and there's no shame in the run walk.
16:12
Speaker 1: It makes the run more enjoyable, it makes it more efficient.
16:15
Speaker 1: You're running better versus slogging through some miles. And then
16:19
Speaker 1: so starting with run walk, and then also just starting
16:22
Speaker 1: with minutes instead of miles whenever you're first coming back
16:26
Speaker 1: from a long time off, So minutes instead of miles
16:29
Speaker 1: is your goal for the day, and then effort instead
16:32
Speaker 1: of pace is.
16:34
Speaker 4: Your goal for the day.
16:35
Speaker 3: Yeah, and this is exactly what I'm doing.
16:37
Speaker 2: And we'll transition into talking about injury a little bit,
16:40
Speaker 2: because we certainly had a fair amount of questions come
16:42
Speaker 2: in about.
16:43
Speaker 4: How much time.
16:43
Speaker 6: Thanks.
16:44
Speaker 3: I know how much time we have here today.
16:46
Speaker 2: But for me, on my recovery journey right now navigating
16:48
Speaker 2: plantro fasci itis, I have one run every week where
16:51
Speaker 2: I'm two minutes on, two minutes off, and that's it.
16:55
Speaker 2: It's RPE rate of perceived exertion, and I'm basing those
16:59
Speaker 2: two minutes on to be an eight out of ten.
17:01
Speaker 2: Then I walk for two minutes and then I come
17:03
Speaker 2: back into it and five rounds of that. Listen, this
17:05
Speaker 2: is coming from someone who used to go and do
17:08
Speaker 2: thirty to forty minute track workouts, obviously with the recovery
17:10
Speaker 2: time built in, but it's very different, and so a
17:13
Speaker 2: big part of that for me is yes, the time element,
17:16
Speaker 2: but also meeting myself with where I'm at and having
17:18
Speaker 2: grace with the fact that the runner that I am
17:21
Speaker 2: today is built on the runner that I have been,
17:23
Speaker 2: the runner that I am becoming, and also taking that
17:26
Speaker 2: grace into where I want to go from here.
17:29
Speaker 3: Now.
17:29
Speaker 2: I know you yourself have certainly also navigated your fair
17:33
Speaker 2: share of injuries for someone who is on the bench,
17:37
Speaker 2: so to speak, What advice do you offer to them
17:40
Speaker 2: when they're feeling a little bit down and out.
17:42
Speaker 1: Going to these runs whenever you're injured can kind of
17:44
Speaker 1: feel like going to Disney World and not being able
17:46
Speaker 1: to ride the rides. But if it is your thing,
17:51
Speaker 1: I think even whenever you're injured, just still coming to
17:54
Speaker 1: some of these practices or some of the runs and
17:57
Speaker 1: being around people can help with the mood a little bit.
18:02
Speaker 1: But then also I find I'm guilty of this and
18:05
Speaker 1: so kind of like the pot calling the kettle black here.
18:08
Speaker 1: But even if you are injured from running, there's still
18:11
Speaker 1: other things you could probably be doing. So you try
18:15
Speaker 1: and like flip the mindset, and maybe it's finding a
18:18
Speaker 1: different sport, or taking your group classes like yoga or
18:22
Speaker 1: something that you haven't done in a long time, or
18:24
Speaker 1: building back your strength training all those things that you
18:27
Speaker 1: didn't take the time to do whenever you are healthy
18:30
Speaker 1: and running all the time. So taking some time to
18:33
Speaker 1: do those things while you're injured because you can do
18:36
Speaker 1: you can likely do things other than running. So instead
18:39
Speaker 1: of just doing a full stop it's like, Okay, what
18:42
Speaker 1: else could.
18:43
Speaker 4: I be doing?
18:43
Speaker 2: Yeah, and what I'm hearing you say is that injury
18:45
Speaker 2: can actually be an opportunity if you have the right
18:49
Speaker 2: approach to it. So knowing that this is a chance
18:52
Speaker 2: for you to rebuild, maybe in different ways, and find
18:54
Speaker 2: different opportunities to do things that fill you up. Just
18:58
Speaker 2: because this new thing isn't the thing that previously filled
19:01
Speaker 2: you up doesn't mean there is an opportunity out there
19:04
Speaker 2: for you to find some joy within your movement practice exactly.
19:07
Speaker 4: Like I have.
19:08
Speaker 1: We have a friend that picked up tennis every Sunday.
19:11
Speaker 1: Do not pick a ball, Nope, tennis? Okay, I think
19:14
Speaker 1: the cool cool, Yeah, I think the cool thing to
19:17
Speaker 1: do is kind of like not do pickleball now and
19:19
Speaker 1: just go back to like the old school sport hot take. Yeah,
19:23
Speaker 1: but now like she loves it and she does it
19:25
Speaker 1: every Sunday even though she's not injured anymore.
19:28
Speaker 2: So yeah, So coming back from injury again can be
19:31
Speaker 2: challenging having grace with yourself knowing that things are a
19:34
Speaker 2: little bit different for someone who is having difficulty finding
19:38
Speaker 2: the motivation to get out there. I know, I'm sitting
19:41
Speaker 2: next to a major Ted Lasso fan, So there's yep,
19:44
Speaker 2: her face lit up when I said that, I know
19:47
Speaker 2: that you know a thing or two about motivation. What
19:49
Speaker 2: do you tell your athletes when they are kind of
19:52
Speaker 2: stuck in this rut and having trouble getting out the door.
19:55
Speaker 1: I would probably first tell them to take some time
19:58
Speaker 1: off and not run. So I'm a running coach that
20:03
Speaker 1: definitely advises not running sometimes I feel like taking some
20:07
Speaker 1: time off and like I said, doing all those things
20:10
Speaker 1: that you didn't do whenever you were running all the time.
20:13
Speaker 1: I think that, just like anything else in life, whenever
20:15
Speaker 1: we take a break from it, you then gain some
20:17
Speaker 1: appreciation for it and then want to get back into it.
20:21
Speaker 1: And I feel like just with social media or everyone
20:25
Speaker 1: following what everyone's doing, it's hard to take time off.
20:29
Speaker 1: And even if you're in a rut and it's the
20:31
Speaker 1: last thing you want to do, there's just this I
20:33
Speaker 1: don't know, pressure that you've put on yourself that you
20:35
Speaker 1: still have to go out and run. And so I
20:37
Speaker 1: would say my number one piece of advice if you're
20:40
Speaker 1: not feeling motivated to go out and.
20:41
Speaker 4: Run is don't run.
20:43
Speaker 1: And then once you are ready to get back out there,
20:47
Speaker 1: I don't know, it's again trying all of those different things,
20:50
Speaker 1: but maybe you never listened to music before, and now
20:53
Speaker 1: you're going to start listening to music and playing those
20:56
Speaker 1: games with yourself, Like Okay, I'm going to run during
20:59
Speaker 1: the chorus and walk during the verse like it's running
21:02
Speaker 1: is all about, And we talked about this in one
21:05
Speaker 1: of the Run and Chat series. Running is all about
21:07
Speaker 1: how long you can play mind games with yourself. And
21:09
Speaker 1: so you just got to find those little games and
21:13
Speaker 1: tips and tricks that you can play with yourself. And
21:16
Speaker 1: sometimes it's not even running. It could be like basketball,
21:19
Speaker 1: but like you secretly ran two miles after like the
21:22
Speaker 1: end of the game.
21:23
Speaker 4: So take some.
21:25
Speaker 1: Time off and then start finding those like little mind
21:30
Speaker 1: games you can play.
21:32
Speaker 3: Yeah, yeah, I know.
21:33
Speaker 2: I mean I am totally one of those runners that
21:36
Speaker 2: either like thirty seconds or every minute, I'll change the song.
21:38
Speaker 2: If I'm running out a treadmill by myself, and that
21:41
Speaker 2: like thirty seconds, it's like okay, let me just get
21:43
Speaker 2: over this benchmark, let me get over the next benchmark,
21:45
Speaker 2: and then before I know it, that two minute interval,
21:48
Speaker 2: which literally feels like it's like I'm running a marathon.
21:50
Speaker 3: It takes so long it's over.
21:52
Speaker 1: Yeah, if we don't talk about the treadmill enough, I
21:54
Speaker 1: think you know, oh you have people feel a way
21:58
Speaker 1: about it. I think can be used as a tool,
22:01
Speaker 1: especially whenever you're in a rut or you know, maybe
22:05
Speaker 1: the confidence isn't there to run with a group yet,
22:07
Speaker 1: or you're just coming back from an injury, Like the
22:09
Speaker 1: treadmill can be used as a tool. You can put
22:12
Speaker 1: your playlist on, you can put your guided run on,
22:15
Speaker 1: or even if you're not ready to run yet, you
22:17
Speaker 1: can just crank up the incline and power hike, not
22:20
Speaker 1: walk on the treadmill. So we should like include that
22:24
Speaker 1: in our list of things you can do to get
22:26
Speaker 1: back into running right.
22:28
Speaker 3: And I love a treadmill run.
22:29
Speaker 2: I think the great thing about a treadmill is cliche
22:32
Speaker 2: as this sounds, it's set it and forget it right.
22:35
Speaker 2: So for me, someone who my fast pace right now
22:39
Speaker 2: coming back from injury is my old marathon pace. And
22:42
Speaker 2: so to be able to get on the treadmill, have
22:46
Speaker 2: a lot of grace with myself get on there and
22:48
Speaker 2: be like, okay, I'm just gonna set this number in
22:50
Speaker 2: and like two minutes. I can do anything for two
22:53
Speaker 2: minutes and that's it. And it's easier for me than
22:56
Speaker 2: right now getting outside and trying to push myself definitely
22:59
Speaker 2: also helps building that stamina back up.
23:01
Speaker 4: Yeah, I agree, use it.
23:03
Speaker 2: Okay, this question coming in for you today, coach Jess.
23:07
Speaker 2: I want to run three times a week for my
23:09
Speaker 2: marathon training. What runs should I do?
23:13
Speaker 1: Well, We're gonna throw it back to the I feel
23:16
Speaker 1: like if you were paying attention, Yeah, I'm gonna have
23:18
Speaker 1: to go back to the easy run, the speed run,
23:20
Speaker 1: and the long run. And then once you, let's say
23:24
Speaker 1: do that for four weeks build your base, you can
23:26
Speaker 1: start to incorporate hopefully a fourth run, which is that
23:29
Speaker 1: recovery run after your speed run. And like, I don't
23:33
Speaker 1: think we should reinvent the wheel, and like those are it.
23:37
Speaker 1: Those are like your building blocks. Those are your basics
23:40
Speaker 1: no matter who you are, and that speed run can
23:42
Speaker 1: be different things. Of course, it doesn't always have to
23:45
Speaker 1: be intervals. You can do your tempo runs, your hill runs,
23:49
Speaker 1: your fart licks. So mixing up that speed run is
23:52
Speaker 1: a good tip and trick as well, instead of always
23:56
Speaker 1: heading to the track for a speed workout or heading
23:58
Speaker 1: to the treadmill first speedwork out.
24:00
Speaker 4: But yeah, my ANSWER's not change and that's it.
24:03
Speaker 2: Those are the three you know, You're saying a lot
24:05
Speaker 2: of words here that could feel a little inside baseball
24:09
Speaker 2: for someone who is a newer runner. This person may
24:14
Speaker 2: also feel really intimidated by trying to take on all
24:17
Speaker 2: of these things on their own. So the question comes
24:20
Speaker 2: into play, and this one came in as well. How
24:22
Speaker 2: do I know whether or not I should get a
24:25
Speaker 2: run coach. I'm sure this is something that you answer
24:28
Speaker 2: all of the time.
24:29
Speaker 4: So plant this question, no, but talk to me.
24:32
Speaker 2: I'm not advertising your services necessarily either, but she is available.
24:36
Speaker 5: I know.
24:36
Speaker 1: Yeah, I'm not couch a buddy. I'm a little bit biased,
24:38
Speaker 1: of course, but I feel like hiring a coach is
24:41
Speaker 1: something that everybody should do at least once. Like to me,
24:46
Speaker 1: this is a very low risk, high rewards situation where
24:50
Speaker 1: even if you don't gel with your coach or they're
24:53
Speaker 1: just not your style, you're not loving it, at the
24:55
Speaker 1: end of the day, at the end of the training cycle,
24:57
Speaker 1: you're still going to take something away from it. You're
24:59
Speaker 1: still going to learn something from that one on one
25:02
Speaker 1: coaching that you're going to be able to apply to
25:05
Speaker 1: like future training cycles. And even if maybe you don't
25:09
Speaker 1: like the training plan or you don't like their style.
25:11
Speaker 1: There's still something to be said about that accountability factor
25:15
Speaker 1: of just knowing that someone is looking after your training
25:19
Speaker 1: and checking in with you. And then honestly, I use
25:23
Speaker 1: my coach as just someone to bounce ideas off of
25:26
Speaker 1: and like, I don't know a moral compass with what
25:29
Speaker 1: I'm doing. So I think that any of those reasons
25:34
Speaker 1: should be a reason to at least work with a
25:36
Speaker 1: coach once.
25:38
Speaker 2: And another question that came in was in what different
25:40
Speaker 2: capacities can I work with a run coach? Because I'm
25:43
Speaker 2: sure that, as you know, different coaches offer different packages
25:47
Speaker 2: and ways to work with them. So if someone wants
25:50
Speaker 2: to work with a run coach, is there multiple ways
25:52
Speaker 2: to do so?
25:53
Speaker 1: Yeah, because I think the you know, in person coaching
25:56
Speaker 1: can be intimidating, or that one on one session that
25:59
Speaker 1: you're working with a coach they're looking at your running form.
26:01
Speaker 1: Maybe you don't start there, but that's definitely an option
26:04
Speaker 1: of working with a coach. But there's plenty of virtual
26:06
Speaker 1: coaches as well, where you can get that training plan
26:09
Speaker 1: from them and it's not just a training plan that
26:11
Speaker 1: you found online, but it's tailored or hyper personalized for you. Again, Yeah,
26:17
Speaker 1: it's the being able to just message someone, hey, this
26:21
Speaker 1: stuff came up. The air quality is awful, Like should
26:25
Speaker 1: I run today? Should I not? Should I move my run?
26:28
Speaker 1: I think just having a coach that you can talk to.
26:31
Speaker 1: Maybe it's even just a life coach, not a running coach.
26:34
Speaker 2: That I think a lot of coaches step in in
26:36
Speaker 2: that capacity.
26:37
Speaker 1: I know, I think I need to go back to
26:39
Speaker 1: school some of the questions that I get.
26:42
Speaker 3: Oh my gosh.
26:42
Speaker 2: Well, so a coach can come in in a few
26:45
Speaker 2: different capacities, right, They can create you just a plan.
26:47
Speaker 2: If you're just looking for a plan, a coach can
26:49
Speaker 2: offer you that. A coach can be communicating with you regularly.
26:52
Speaker 2: Maybe you want someone that's going to be able to
26:54
Speaker 2: text with you. You can find someone who's willing to
26:56
Speaker 2: do that, someone that's willing to run with you. Another tier.
26:59
Speaker 2: So depending on what it is that feels right for you,
27:02
Speaker 2: you can lean into a running coach who's able to
27:05
Speaker 2: offer you those different services.
27:08
Speaker 1: Yeah, And I mean one last thing that I want
27:10
Speaker 1: to say about that is a lot of these runs,
27:12
Speaker 1: a lot of these group runs, whether it's a community
27:14
Speaker 1: run or with a track team, you have a coach
27:17
Speaker 1: there that I think a lot of people don't utilize
27:20
Speaker 1: because it is a group run, there's a lot going on,
27:23
Speaker 1: or maybe you feel like you're a bother, like, oh,
27:24
Speaker 1: I don't want to bother.
27:26
Speaker 4: That is what they are there for. They want to
27:28
Speaker 4: be bothered.
27:30
Speaker 1: Like to go up and talk to your coaches, whether
27:32
Speaker 1: it's you know, a certified running coach or just a
27:35
Speaker 1: community lead, like you have people in your network above
27:40
Speaker 1: and beyond, like hiring someone to be a coach. There's
27:43
Speaker 1: plenty of people out there as you join these runs
27:46
Speaker 1: that you can talk to to get advice.
27:48
Speaker 2: Yeah, and you actually brought up a really great point
27:51
Speaker 2: just now, which is knowing what certifications your run coach
27:55
Speaker 2: or the person that you're speaking to that you might
27:57
Speaker 2: be interested in working with has.
27:59
Speaker 3: You want to make sure that you're taking care of you.
28:01
Speaker 2: And yes, something might look jazzy and exciting on social media,
28:05
Speaker 2: but you want to make sure that this person not
28:07
Speaker 2: only has your best interest in mind, but is qualified
28:10
Speaker 2: to help you get to where you want to be.
28:12
Speaker 3: Period.
28:13
Speaker 1: I need help making the social media look jazzy and exciting.
28:16
Speaker 3: We can talk about that. Yeah, we can talk about that.
28:19
Speaker 2: After I'll think anyone's coming to me because another question
28:21
Speaker 2: that came in coach Jess, I start training in August
28:25
Speaker 2: for my next race. What should I be doing until then?
28:28
Speaker 2: I see some head nodding in the audience. This seems
28:30
Speaker 2: to be a question that I certainly get messaged about
28:33
Speaker 2: a lot.
28:34
Speaker 1: Yeah, this is the time to do the complimentary things
28:38
Speaker 1: to running, so it's your base building time. So it's
28:41
Speaker 1: a lot of easy runs, but it's also probably the
28:45
Speaker 1: number one thing that a lot of us put off,
28:46
Speaker 1: which is the strength training. And someone who has come
28:52
Speaker 1: back from many an injury, I feel like we used
28:54
Speaker 1: to be told as runners, Okay, you have to work
28:56
Speaker 1: on your core strength. You your core has to be
28:58
Speaker 1: strong to be a runner. Good, check the box. And
29:00
Speaker 1: then we come back with injuries because we weren't using
29:04
Speaker 1: our glutes. It's like, okay, we have to work on
29:05
Speaker 1: our core and our glutes. And it's like, okay, well
29:07
Speaker 1: now I have post tip ten nights. Okay, No, it's
29:10
Speaker 1: a core glutes and foot strength. It's freaking anything strength
29:14
Speaker 1: with running. It's so annoying how it's a full body sport.
29:18
Speaker 1: So I think you have to use time right now.
29:21
Speaker 1: Tell them why you're mad, Jess, I'm so mad, like
29:25
Speaker 1: just does the body falling apart. Now, you try your best,
29:29
Speaker 1: but there's always something more that you can be doing.
29:31
Speaker 1: And my piece of advice with the strength training and
29:35
Speaker 1: this time period that you're base building before you get
29:39
Speaker 1: into that you know, more focused marathon, half marathon, ten k,
29:43
Speaker 1: whatever you're training for, that focused training during that base
29:46
Speaker 1: building time. With the strength training, it doesn't always have
29:49
Speaker 1: to be this you know, I have to schlep to
29:51
Speaker 1: the gym and it's going to be this forty five
29:53
Speaker 1: minute ordeal. Because the best strength training you can do
29:57
Speaker 1: is the one that you're going to do. And so
29:59
Speaker 1: I tell people that ten minutes is better than no minutes.
30:02
Speaker 1: And like all these little drops in the bucket are
30:04
Speaker 1: going to add up cumulatively throughout the week. So if
30:08
Speaker 1: you fire up the Nike Training app instead of the
30:11
Speaker 1: Nike Running app, like there's so many different things that
30:13
Speaker 1: you can choose from, whether it's just a ten minute
30:15
Speaker 1: corese session or a post run stretching session that's in
30:20
Speaker 1: the app, And so you don't have to make it
30:22
Speaker 1: this big thing that I need a gym membership or whatever.
30:26
Speaker 1: There are plenty of like free things you can do
30:29
Speaker 1: and ten to fifteen minute things that you can do,
30:32
Speaker 1: and just the more often that you do it right
30:34
Speaker 1: now in this base building phase, the better.
30:36
Speaker 3: You don't need to make it complicated.
30:38
Speaker 2: The best strength training you can do is the strength
30:41
Speaker 2: training you will do.
30:42
Speaker 3: That that's a tidbit right there.
30:45
Speaker 2: Now, you're also saying, essentially control the controllable. Something that
30:49
Speaker 2: we have within our power to control is also what
30:54
Speaker 2: we wear, specifically our footwear. Our question that came in
30:57
Speaker 2: from the Hurdlars is how do I know what sneaker
31:00
Speaker 2: I should be running in? Do I need different types
31:03
Speaker 2: of sneakers in my rotation?
31:06
Speaker 4: Yes, I'm gonna say yes.
31:08
Speaker 1: Just like we've talked about it a few times now,
31:11
Speaker 1: how every run has a purpose, every shoe has a purpose,
31:15
Speaker 1: and so starting out, I mean, I would love for
31:18
Speaker 1: people to start out and just like a neutral shoe,
31:21
Speaker 1: the Swiss Army Knife of shoes. I'm biased. I'm a
31:24
Speaker 1: Nike running coach. I always recommend the Nike Pegasus is
31:27
Speaker 1: your starting point because it can do it all. But
31:30
Speaker 1: once you maybe get deeper and deeper into your running journey,
31:34
Speaker 1: there are different shoes that serve different purposes, and so
31:37
Speaker 1: you can have your nice soft cushy, easy running shoe
31:41
Speaker 1: for your easy days and then break out your speed
31:44
Speaker 1: running shoe for your speed days. And I always tell
31:49
Speaker 1: people we tend to like really like those speed shoes,
31:52
Speaker 1: and so like circling back to like the injury prone.
31:56
Speaker 1: I mean they feel good and your bouncy and your
31:58
Speaker 1: level bounce, yeah, and you're fast, and they're doing part
32:01
Speaker 1: of the work for you. But trying to save those
32:03
Speaker 1: for the speed run days or the race day and
32:07
Speaker 1: start building that I don't know, closet of No, you
32:11
Speaker 1: don't need a full closet of shoes, a.
32:13
Speaker 2: Full closet closet a couple of different share fair And
32:17
Speaker 2: I mean we're talking about like leaning into your speed shoe.
32:20
Speaker 2: You mentioned perhaps that your speed shoe would have a
32:22
Speaker 2: carbon plate. These shoes also conventionally a little bit lighter,
32:26
Speaker 2: a little bit zippier, and that will make them feel
32:29
Speaker 2: different than what you might go out and run a
32:31
Speaker 2: mile a five k easy running with.
32:34
Speaker 3: It's going to be a little bit different.
32:36
Speaker 2: But most importantly, what the research shows is that you
32:39
Speaker 2: want to lean into a shoe that makes you feel comfortable.
32:41
Speaker 2: When you feel comfortable in your sneaker, you are less
32:44
Speaker 2: likely to get injured, and again that's the name of
32:47
Speaker 2: the game. We want you to keep running for as
32:49
Speaker 2: long as possible, as long as it feels good for you.
32:51
Speaker 3: That's where we want to be, right yeah.
32:54
Speaker 4: Yeah, And you got to get your trail shoe as well.
32:56
Speaker 2: I gotta get a trail show what a trail sneaker
32:59
Speaker 2: has that maybe a road running sneaker wouldn't have.
33:02
Speaker 1: Jess love that, okay. So some of them have like
33:05
Speaker 1: a rock plate in it. So there's different versions of
33:07
Speaker 1: trail shoes as well. Every trail shoe has a purpose,
33:10
Speaker 1: so some of them have a rock plate for the
33:12
Speaker 1: more technical trails, but most of them will have at
33:15
Speaker 1: least some more grippy lugs underneath for the different terrains.
33:20
Speaker 1: Hopefully they are also a quick drying for those trails
33:24
Speaker 1: that have the stream crossings and muddy trails, there's gore
33:27
Speaker 1: tech shoes to repel the rain and the mud, so
33:31
Speaker 1: I if you were to there's also the Pegasus trail shoe,
33:35
Speaker 1: right we keep talking about like the Swiss army knife.
33:37
Speaker 1: I would start there, and then just like the road
33:39
Speaker 1: running shoe, there's different versions of the trail running shoe
33:43
Speaker 1: as well.
33:44
Speaker 4: Forty years old, let's sleep on trail, you know.
33:46
Speaker 2: Wow, No, definitely not, definitely not now we're talking trail.
33:51
Speaker 2: We have a question that came in from an employee
33:52
Speaker 2: here at Nike that asked, have you ever run Hood
33:55
Speaker 2: to Coast and do you have any tricks or tips
33:58
Speaker 2: for those that may be unfamiliar. Your Hood to Coast
34:01
Speaker 2: is an almost two hundred plus mile team relay, so tips, tricks, thoughts.
34:07
Speaker 1: I feel like there's members of the audience that could
34:10
Speaker 1: answer this one better than I can. I've had the
34:12
Speaker 1: opportunity to coach Hood to Coast and be there for
34:14
Speaker 1: it and be in the vans for it. I haven't
34:16
Speaker 1: actually run it myself somehow, but tips and tricks for
34:20
Speaker 1: Hood to Coast Having everything super organized. I learned that
34:25
Speaker 1: from one of my good friends. The more organized you
34:28
Speaker 1: can keep your van, the less chaotic it's going to become.
34:32
Speaker 1: So keeping things organized because you're gonna be living in
34:34
Speaker 1: that van in and out, so keeping that van nice
34:38
Speaker 1: and organized, and then also being fluid with your plan
34:42
Speaker 1: because sometimes things pop up, whether you can't find your runner,
34:49
Speaker 1: or your runner's waiting for you because there's traffic, or
34:51
Speaker 1: someone gets injured and you got to pop in. So
34:54
Speaker 1: a plan is really great until you have to like
34:57
Speaker 1: throw it in there. So it's always is you got
35:00
Speaker 1: to stay mobile, stay agile, stay fluid, but also stay
35:04
Speaker 1: super organized going into it so that you are prepared
35:08
Speaker 1: for everything and anything that could pop up. Training wise, though,
35:12
Speaker 1: with Hood to Coast, I don't know if I don't
35:15
Speaker 1: remember if you mentioned it, but it's a two hundred
35:17
Speaker 1: mile relay race, and so since it's a relay race,
35:20
Speaker 1: you're going to be running fast and then sitting down,
35:22
Speaker 1: and then running fast and then sitting down. So just
35:25
Speaker 1: like anything that you train for, whether it's a marathon
35:28
Speaker 1: or a five k or a trail race, you have
35:30
Speaker 1: to eventually train for the terrain or type of race
35:34
Speaker 1: that you're going to be running. So we got to
35:36
Speaker 1: do a couple of those runs that are maybe morning, afternoon,
35:40
Speaker 1: and evening, or recruiting a friend to safely do an
35:45
Speaker 1: overnight run with you. You got to practice everything before
35:49
Speaker 1: race day.
35:49
Speaker 3: Gotta practice nothing new on race day.
35:52
Speaker 2: All Right, as we wind down here, I am going
35:54
Speaker 2: to open this up shortly for audience questions. But the
35:57
Speaker 2: last question I'm going to ask you, we're talking about racing.
36:01
Speaker 2: We're talking about hed to Coast a lot of individuals
36:03
Speaker 2: trying to figure out what the right race is for
36:06
Speaker 2: them to run. How does a runner choose the right race.
36:12
Speaker 1: Type of race, race distance, location, whatever. At the end
36:17
Speaker 1: of the day, it has to be something that puts
36:20
Speaker 1: that little bit of fire in your belly. It cannot
36:22
Speaker 1: be something that the rest of your team is signing
36:25
Speaker 1: up for so you feel like you have to sign
36:27
Speaker 1: up for it. It can't be I don't know, you
36:29
Speaker 1: have to run a marathon in order to feel like
36:31
Speaker 1: a real runner at the end of the day. Who
36:34
Speaker 1: cares what the distance is or where it is. It
36:38
Speaker 1: has to be something that you are excited about, because
36:40
Speaker 1: there's going to be days like today where maybe it's
36:44
Speaker 1: not possible to run outside and you're going to come
36:46
Speaker 1: up with all these excuses of guess, I can't run today,
36:48
Speaker 1: but maybe you could go to the gym and run
36:50
Speaker 1: on the treadmill. But once those days get tough or
36:54
Speaker 1: I don't know, the last thing that you want to do.
36:56
Speaker 1: You have to have a goal that you're excited about
36:58
Speaker 1: or it's going to be very easy to negotiate yourself
37:02
Speaker 1: out of the run.
37:02
Speaker 2: Definitely, and you know, finding the joy and the journey, right,
37:05
Speaker 2: because if you're only looking forward to that one moment
37:08
Speaker 2: when you cross the finish line, then what's the point
37:10
Speaker 2: of the rest of it. So making sure that regardless
37:13
Speaker 2: of what race you sign up for, you're having fun
37:16
Speaker 2: and you're doing it because it's important to you, not
37:18
Speaker 2: because you feel as though you should should yourself into
37:21
Speaker 2: some sort of a bucket.
37:22
Speaker 3: List item like that.
37:23
Speaker 2: Yeah, amazing, coach Yess, Yes, you're so excellent.
37:30
Speaker 3: All right, I'm going to open it up to audience questions.
37:32
Speaker 2: Does someone have a question that they want to ask
37:35
Speaker 2: coach Jess or Emily? Honestly, Armie, this is Scretchen and
37:41
Speaker 2: this question is what advice do you have for how
37:47
Speaker 2: a woman's cycle can impact their training?
37:50
Speaker 4: Oh, I know that is.
37:51
Speaker 1: A hot topic right now, and it's true. I would
37:57
Speaker 1: say the number one piece of advice is working with
38:01
Speaker 1: your cycle and not fighting it. So what we're seeing
38:05
Speaker 1: now and one of I don't know something that I
38:09
Speaker 1: feel very passionately about. It's why I ran a multi day,
38:13
Speaker 1: three hundred mile race was to bring awareness to the
38:15
Speaker 1: fact that women are highly underrepresented in terms of like
38:19
Speaker 1: sports science and research, and so I think we constantly
38:23
Speaker 1: need to be an experiment of an equals one on ourselves.
38:26
Speaker 1: But this goes into hiring a coach and working with
38:29
Speaker 1: a coach that is knowledgeable and comfortable with talking to
38:34
Speaker 1: you about your menstrual cycle, even if it's just you know,
38:38
Speaker 1: anecdotally with how you feel, and being able to adjust
38:42
Speaker 1: that training versus that rigid you know, three week build
38:46
Speaker 1: one down week. Maybe your period doesn't fall on that
38:51
Speaker 1: twenty eight day cycle and your coach is giving you
38:54
Speaker 1: workouts like tempo workouts and really difficult track workouts on
38:58
Speaker 1: that week leading up to your period, whenever you should
39:01
Speaker 1: really just be like hunkering down doing easy runs like
39:04
Speaker 1: nurturing your body, and then once you get your period,
39:07
Speaker 1: maybe doing some of those pr races and workouts and goals.
39:12
Speaker 1: So to summarize, I would say working with it, not
39:16
Speaker 1: against it, and finding a coach or someone knowledgeable who
39:20
Speaker 1: can help you with this and start tailoring your training
39:25
Speaker 1: around your own personal cycle.
39:27
Speaker 2: Right, so, knowing yourself well enough to know where you
39:30
Speaker 2: are in what phase of your cycle, understanding that the
39:32
Speaker 2: different phases do impact you, and also coming to it
39:36
Speaker 2: with some grace right one day of changing the plan.
39:39
Speaker 2: This is why we oh so often here at the
39:42
Speaker 2: phrase this is meant to be written in pencil, and
39:45
Speaker 2: it's because you can mix it up and that's okay.
39:47
Speaker 2: Have some grace with yourself and keep moving on. Yeah,
39:51
Speaker 2: another question from the audience.
39:54
Speaker 7: Ashley, and I'd love your advice on easy or recovery
39:58
Speaker 7: runs because I don't know if that means like sixty
40:01
Speaker 7: to seventy percent of your threshold or like thirty seconds
40:04
Speaker 7: to a minute lower. I think I just get too
40:07
Speaker 7: much math is in my head when going into it,
40:08
Speaker 7: and it should be easy, but it like gives me
40:10
Speaker 7: so much anxiety to think about an easy run.
40:13
Speaker 1: I would say for an easy run or a recovery run,
40:16
Speaker 1: that's where we're not talking about pace at all. And
40:18
Speaker 1: I know that's easier said than done, because a lot
40:20
Speaker 1: of our runs then, you know, get posted somewhere after
40:23
Speaker 1: the fact, and I find that even in the middle
40:26
Speaker 1: of a run, you're already thinking about like what this
40:28
Speaker 1: is going to look like once it gets posted. But
40:30
Speaker 1: I think the bigger flex is to not care at
40:34
Speaker 1: all what it looks like. And there are plenty of
40:38
Speaker 1: you know, Olympic Trials qualifying runners or elite runners that
40:42
Speaker 1: are running their easy runs minutes slower than their race pace, right,
40:47
Speaker 1: Like Kipchoge's running his easy runs at seven thirty, Meanwhile
40:51
Speaker 1: his race pace is four minutes something. So I think
40:54
Speaker 1: that's the bigger flex of like how slow can you go?
40:57
Speaker 1: And on the easy days and recovery run days, I
41:00
Speaker 1: just like to tell my runners to let them be
41:02
Speaker 1: whatever they need to be that day and base them
41:06
Speaker 1: on feel. Right, Like a nine minute mile can feel
41:10
Speaker 1: very different one week and versus the following week. So
41:15
Speaker 1: you can't really go by pace on those easy runs
41:17
Speaker 1: and recovery runs and more, go by feel and let
41:20
Speaker 1: it be as easy as it needs to be that day.
41:23
Speaker 2: So when we're talking about going on feel, let's even
41:27
Speaker 2: narrow that down a little bit more. If someone, say,
41:30
Speaker 2: is a runner who goes out and on a regular
41:34
Speaker 2: run day they're at seven out of ten, what would
41:37
Speaker 2: their recovery run day feel like?
41:40
Speaker 1: So for like your your warm up and cool down
41:43
Speaker 1: that's like a two out of ten. It should feel
41:46
Speaker 1: like something that you could do in theory forever. It
41:49
Speaker 1: should feel like maybe it's a power walk to warm up,
41:52
Speaker 1: maybe it's a walk with a bounce, so that it
41:55
Speaker 1: just looks like running and then once you get once
41:58
Speaker 1: you get warmed up and into that easy run or
42:01
Speaker 1: recovery run, it's really just a five out of ten.
42:04
Speaker 1: You're hanging out at fifty percent effort. It should again
42:07
Speaker 1: feel like you can talk there, you can have a
42:09
Speaker 1: conversation there, you can listen to a podcast and be
42:13
Speaker 1: able to pay attention to it.
42:15
Speaker 4: So we're hanging.
42:16
Speaker 1: Out at like a five out of ten effort once
42:18
Speaker 1: you get warmed up.
42:19
Speaker 2: Okay, really great advice there on recovery runs. We're going
42:22
Speaker 2: to take one more question from the audience. Oh we have,
42:25
Speaker 2: We'll take two more. So I'm going to take right
42:27
Speaker 2: up here in the front.
42:28
Speaker 6: Amma, Michelle, and I would love to hear from both
42:31
Speaker 6: of you. Jess, I love that you mentioned the myth
42:34
Speaker 6: that like, if I don't run a marathon, I'm not
42:36
Speaker 6: a real runner. Something that I hear a lot is
42:39
Speaker 6: a myth that I'm not a real runner if I
42:42
Speaker 6: don't look like a runner or have the body type,
42:44
Speaker 6: the stereotypical body type of a runner. So how do
42:47
Speaker 6: you encourage someone who feels like they won't fit into
42:49
Speaker 6: the community in that way?
42:52
Speaker 1: My number one thing is to just come out and
42:55
Speaker 1: see for yourself. Come to a group run, and you
42:59
Speaker 1: will see that you can definitely never judge a runner
43:02
Speaker 1: by what they look like. There's been plenty of times
43:05
Speaker 1: on the trails where a seven year old man carrying
43:09
Speaker 1: a loaf of bread is passing me. So you cannot
43:14
Speaker 1: judge a runner by how they look, that's for sure.
43:17
Speaker 1: And like the Nike's saying, if you have a body,
43:20
Speaker 1: you are an athlete, I think you just have to
43:24
Speaker 1: accept that no matter what your body type is, as
43:29
Speaker 1: long as you are getting out there and you are
43:31
Speaker 1: starting your run, you're a runner. Or even if you
43:35
Speaker 1: have never run before, then you're just a runner who's
43:37
Speaker 1: never run before.
43:38
Speaker 3: So, Michelle, I love this question. Thank you so much
43:41
Speaker 3: for asking it.
43:42
Speaker 2: I think that something to keep in mind as well
43:45
Speaker 2: is that to just this point, getting out there is
43:48
Speaker 2: often the hardest part, especially when you feel really intimidated.
43:51
Speaker 2: So going out and realizing that you are not alone
43:54
Speaker 2: in how you feel, there are going to be so
43:56
Speaker 2: many people in your community who have various forms of insecurities,
43:59
Speaker 2: and so knowing that you show up as your authentic self,
44:02
Speaker 2: it gives you an opportunity to not only connect with
44:05
Speaker 2: individuals through the run, but then also talk about so
44:08
Speaker 2: many other things and putting yourself out there again understandably
44:12
Speaker 2: very challenging. But once you do, I don't know a
44:15
Speaker 2: person that's ever regretted it.
44:17
Speaker 4: Yeah, Hector mentions it on his community.
44:19
Speaker 1: Above all run that he is a if you don't
44:22
Speaker 1: know him, he's a two hundred pound Dominican man and
44:24
Speaker 1: he is a runner. So all body types, all ages,
44:29
Speaker 1: all races, we are all a runner. But yeah, easier
44:32
Speaker 1: said than done to get out of your head with that.
44:35
Speaker 2: Totally, totally thank you for that question. We're going to
44:37
Speaker 2: go for our final question up here in the front.
44:40
Speaker 5: Hello, I'm Chrissy, and I wanted to ask a question
44:43
Speaker 5: I got told this one. I went across country camp
44:46
Speaker 5: and there was a coach that said, we all have
44:49
Speaker 5: our own boxes, not that we put ourselves into, but
44:51
Speaker 5: that we start in, and so how do we break
44:54
Speaker 5: out of those? And my question is for you guys
44:56
Speaker 5: on what is your advice on breaking out of that
44:58
Speaker 5: and kind of getting to your goals and kind of
45:01
Speaker 5: fighting that fear of hitting that goal or missing that goal.
45:05
Speaker 3: I'm gonna kick us off, go for it, and then I'm.
45:08
Speaker 4: Gonna embarrass the person that asked this question.
45:10
Speaker 2: So go for okay, we love foreshadowing like that. Well,
45:15
Speaker 2: I'll start off by not embarrassing you. I never had
45:18
Speaker 2: an aspiration ever to qualify for the Boston Marathon. It
45:21
Speaker 2: was never something on my radar as a person that
45:25
Speaker 2: found running at a time in my life where I
45:27
Speaker 2: began with a lot of negative self talk, running enabled
45:30
Speaker 2: me to see my own potential and get really excited.
45:32
Speaker 3: And I did it because it was fun.
45:34
Speaker 2: I never had a goal in my definition to quote
45:37
Speaker 2: unquote run fast, and so for me, I was able
45:39
Speaker 2: to break outside of the box when I stopped putting
45:42
Speaker 2: limitations on myself just that were arbitrary, and I started
45:46
Speaker 2: running based on feel. I started leaning into community, I
45:49
Speaker 2: started finding friends that I could share my runs with,
45:51
Speaker 2: and all of those things paid off for me in
45:53
Speaker 2: a way that I never even expected. So again, that
45:56
Speaker 2: for me was rooted in a lot of self belief
46:00
Speaker 2: and also just the feel, asking myself hundreds of times
46:04
Speaker 2: during the Chicago Marathon in twenty nineteen, like how do
46:07
Speaker 2: you feel right now?
46:07
Speaker 3: What is your rate of perceived exertion?
46:09
Speaker 2: Can you keep running like this for one hour, for
46:11
Speaker 2: two hours, for three hours and then beyond my wildest dreams.
46:14
Speaker 2: I was able to do something that I never thought
46:16
Speaker 2: capable of that I was capable of. So for me,
46:19
Speaker 2: breaking out of the box is really just doing an
46:22
Speaker 2: inner deep dive and an inner audit of how I
46:24
Speaker 2: feel and being honest with myself so that I can
46:27
Speaker 2: go after whatever my big potential is and not limiting
46:30
Speaker 2: that potential, not being the only thing that's standing in
46:32
Speaker 2: my own way.
46:33
Speaker 3: Love that, Thanks Chess.
46:35
Speaker 4: I'm not going to embarrass her. I'm going to hyper up.
46:37
Speaker 3: Oh okay, that's cool. Yeah yeah, yeah, yeah yeah, okay.
46:40
Speaker 4: So I'm not hazing anyone on your podcast, please don't.
46:45
Speaker 1: So running is all about being uncomfortable and then being
46:48
Speaker 1: okay with being uncomfortable, and sometimes that means putting yourself
46:51
Speaker 1: in uncomfortable situations on purpose and trying new things in
46:56
Speaker 1: order to kind of like break out of that box
46:58
Speaker 1: that you put yourself in or the type of runner
46:59
Speaker 1: that you think that you are. And Chrissy herself just
47:03
Speaker 1: put herself in an uncomfortable situation and joined a historically
47:07
Speaker 1: super fast race, an unsanctioned race with all of you know,
47:14
Speaker 1: two hundred people in New York, meeting at two o'clock
47:16
Speaker 1: in the morning to run very quickly through the streets.
47:18
Speaker 1: And maybe you don't consider yourself a super fast runner,
47:21
Speaker 1: but you still signed up for that race. And that's
47:24
Speaker 1: a very vulnerable thing to do. And running is very
47:27
Speaker 1: vulnerable because you're out there and everyone can see what
47:30
Speaker 1: you're doing. And honestly, that's like something that I've been
47:34
Speaker 1: too afraid to sign up for. And I'm looking at
47:36
Speaker 1: people in the audience who have signed up for it,
47:38
Speaker 1: and now I assume that, like you now are no
47:42
Speaker 1: longer in this box, and you tried this totally new,
47:45
Speaker 1: scary thing and you're like, I can do that thing.
47:48
Speaker 1: And so it's all about being vulnerable and purposely putting
47:51
Speaker 1: yourself into some uncomfortable situations.
47:54
Speaker 3: You never know until you try.
47:56
Speaker 1: Yeah, maybe you're good at it, maybe maybe you hate it,
47:58
Speaker 1: maybe it sucks, but that's all right.
48:00
Speaker 2: At the very off the list, at the very end
48:02
Speaker 2: of it, we know that there is no such thing
48:04
Speaker 2: as failure within running, right, just like with every hurdle
48:07
Speaker 2: that we overcome, these instances give us the opportunity to
48:10
Speaker 2: learn about ourselves and take those learnings with us as
48:13
Speaker 2: we move forward.
48:16
Speaker 4: It I love that.
48:18
Speaker 3: I'm ending this podcast.
48:20
Speaker 2: I want to thank Coach Jess for her wisdom today,
48:23
Speaker 2: I want to thank all of you for coming out
48:25
Speaker 2: to celebrate Global Running with us. Also the team at
48:27
Speaker 2: Nike sitting here recording this live insight of Nike's New
48:31
Speaker 2: York headquarters, So thanks so much.
48:32
Speaker 3: Let's give it up for Coach Jess.
48:35
Speaker 2: Happy Global Running Day, everyone,