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Speaker 1: No matter who you are or where you are in

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Speaker 1: your running journey, whether you're just getting into running or

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Speaker 1: you're an elite athlete. I think there's certain types of

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Speaker 1: runs that everyone should include, and that's your easy run,

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Speaker 1: your speed run, and your long run.

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Speaker 2: What's going on everyone, Emily Evadi Here, you are listening

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Speaker 2: to a very special episode of Hurdle Moment from Hurdle,

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Speaker 2: a wellness focused podcast where I connect with everyone from

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Speaker 2: your favorite athletes to top experts and industry CEOs about

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Speaker 2: their highest highs, toughest moments, and everything in between. We

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Speaker 2: all go through hurdles in life, and my goal through

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Speaker 2: these discussions is to empower you to better navigate yours

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Speaker 2: and move with intention so that you can stride towards

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Speaker 2: your own big potential and of course have some fun

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Speaker 2: along the way. Like I said, special episode today, and

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Speaker 2: that is because I am bringing you the live podcast

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Speaker 2: I recorded just last Wednesday on Global Running Day from

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Speaker 2: Nike's New York headquarters alongside coach Jess Woods. Beyond being

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Speaker 2: a coach for Nike Running, she's also the trail and

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Speaker 2: ultra head coach for Brooklyn Track Club here in New York,

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Speaker 2: as well as an accomplished ultra marathoner and self proclaimed

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Speaker 2: massive fan of all things trail. In this live conversation,

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Speaker 2: we answer all of your biggest running questions. So many

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Speaker 2: of you submitted them over DM and email and voice message,

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Speaker 2: and we had a blast. Questions ranging from how do

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Speaker 2: I choose what race I should do?

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Speaker 3: What's your favorite race you've ever run?

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Speaker 2: Tips and tricks for navigating the period of time between races,

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Speaker 2: offering advice as to what you should be doing when

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Speaker 2: you're not stressed about following a specific training plan, as

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Speaker 2: well as navigating injury, how to do that with grace,

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Speaker 2: How to hype yourself up when you feel like you're

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Speaker 2: lacking motivation. When is the right time to hire a

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Speaker 2: running coach? How do I select what run group, what

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Speaker 2: run crew is best for me? So many great questions

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Speaker 2: and some really really helpful answers. This is a foundational

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Speaker 2: episode for all things running. Whether you are an experienced

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Speaker 2: runner trying to set a personal best, or want to

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Speaker 2: take on the challenge of running your first mile. There

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Speaker 2: are so many excellent, excellent takeaways in here, and I

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Speaker 2: know that that is something that my friends at Nike

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Speaker 2: are on board with encouraging runners to strive for their

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Speaker 2: best no matter where they're at in their running journey.

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Speaker 2: I do need to send a massive, massive thank you

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Speaker 2: to the team at Nike one more time.

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Speaker 3: For supporting me.

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Speaker 2: I walked in to the building that day and seeing

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Speaker 2: the Hurtle logo next to the Nike blown up. I

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Speaker 2: don't know if I actually can articulate how that made

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Speaker 2: me feel.

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Speaker 3: It was just truly, truly awesome.

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Speaker 2: This also reminds me that in this episode we also

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Speaker 2: talk a lot about how.

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Speaker 3: To choose the right sneaker for you.

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Speaker 2: Nike just released their latest iteration of a absolute classic.

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Speaker 3: We call it the Swiss Army Knife.

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Speaker 2: In the episode the Pegasus forty, I've been doing a

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Speaker 2: lot of my miles in it. I cannot talk it

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Speaker 2: up enough a neutral runner, super cozy. This year marks

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Speaker 2: forty years of the Pegasus, so it's a classic.

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Speaker 3: I'm going to link that one in the show notes.

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Speaker 2: Make sure you're following along with Hurdle over on social

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Speaker 2: and it's at Hurdle Podcast. I am over at Emily

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Speaker 2: a Body. If you are interested in getting to know

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Speaker 2: coach Jess, you can find her over on Instagram at

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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.

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Speaker 3: Last little bit of housekeeping. If this episode inspires you to.

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Speaker 2: Finally ask me a question, I want to answer it

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Speaker 2: on an upcoming episode, So head on over to the

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Speaker 2: show notes. In there you'll find a link to leave

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Speaker 2: me a voice message. Your voice, your question could be

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Speaker 2: featured in an upcoming episode. With that, let's get to it,

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Speaker 2: Let's get to hurdling. Hey everybody, how are we doing today?

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Speaker 3: Oh? You can do better than that.

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Speaker 2: How are we doing today? Thank you so much to

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Speaker 2: all of you for coming here to Nike HQ. I

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Speaker 2: am so excited to be here celebrating Global Running Day

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Speaker 2: in this beautiful space, joined by my dear friend, Nike

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Speaker 2: Running coach Jess Woods. Pause for applause, Pause for applause,

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Speaker 2: pause for applause again. So am to be here today

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Speaker 2: on a day that we are celebrating something that gives

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Speaker 2: so much to so many of us. Regardless of where

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Speaker 2: you are in sport, where you are in your journey

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Speaker 2: when it comes to running, I personally feel just so

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Speaker 2: blessed to be able to do it in whatever capacity

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Speaker 2: feels right for me these days, coming back from injury.

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Speaker 3: I know you too are navigating a little bit.

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Speaker 4: Today.

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Speaker 1: We're celebrating Global Running Day without a run, and we're

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Speaker 1: just going to talk about a run.

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Speaker 3: Yeah, I like that, perfect.

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Speaker 4: Perfect.

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Speaker 2: Well, I'm happy to be here to talk about running

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Speaker 2: today with the help of my friend Jess. And before

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Speaker 2: we get into answering some of the questions that came through,

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Speaker 2: I do want to take a moment just to give

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Speaker 2: a little bit of background on you, Jess, so the

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Speaker 2: people know about all of.

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Speaker 3: Your accolades, how amazing of a runner you are.

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Speaker 2: Give the people the low down, a little bit of

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Speaker 2: info on Jess Woods.

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Speaker 1: I'm coach Jess. I'm one of the Nike running coaches

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Speaker 1: here in New York. I'm also a coach for Brooklyn

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Speaker 1: Track Club founded WOO. Yeah, I know some of you

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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

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Speaker 1: whatever running goal they have, from beginners to I don't know, dalis,

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Speaker 1: celebrities to.

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Speaker 2: Anything in between, everything in between. Jess, when you started

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Speaker 2: running yourself, did you anticipate that it would take on

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Speaker 2: such a major role in your life.

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Speaker 1: No, I definitely didn't think it would take on a

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Speaker 1: major role. I hated running. I was a track and

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Speaker 1: field athlete, and I definitely fit the stereotype of the

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Speaker 1: field athletes, who you know, we will do our drills,

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Speaker 1: and we'll do our strength training, and sometimes we sprint,

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Speaker 1: but we don't actually enjoy running. So no, if you

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Speaker 1: asked me back then that this was going to turn

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Speaker 1: into not only my passion but also my career.

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Speaker 2: No, yeah, yeah, I mean what I'm hearing you say

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Speaker 2: here is that you found a whole new appreciation for

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Speaker 2: the sport after beginning and now again, if you're looking

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Speaker 2: into the audience, if you're here live, you've impacked so

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Speaker 2: many people, not just here in the New York running community,

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Speaker 2: but beyond, and I would say that we're all pretty

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Speaker 2: lucky to have you. We're happy that running about that

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Speaker 2: you found running. Now, today, we're here to answer a

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Speaker 2: bunch of questions that came in from hurdlers all over

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Speaker 2: arguably the world, and we're going to start with a

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Speaker 2: really challenging question.

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Speaker 1: Jess Okay, great, I'm so ready.

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Speaker 3: Do you have a favorite run?

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Speaker 4: I have a here in New York.

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Speaker 1: I would say I have a favorite bridge to run,

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Speaker 1: which is I don't know if it's a hot take

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Speaker 1: or not, but the Manhattan Bridge here in New.

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Speaker 3: York, Oh, okay, I like it because it's.

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Speaker 1: Gritty, it's grimy, but there's no turus and if everyone's

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Speaker 1: following the rules, there's no cyclists. It's so you can just,

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Speaker 1: I don't know, you can get a bridge run in

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Speaker 1: and you get your views without a bunch of nonsense.

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Speaker 2: Right, And I think the grade on them man and

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Speaker 2: Bridge is the least in terms of incline.

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Speaker 4: Yeah, it's a nice gradual up, gradual down.

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Speaker 2: I'm looking for the easiest bridge possible personally. Yeah. Okay,

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Speaker 2: So we have a favorite run, it's the Manhattan Bridge.

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Speaker 2: But in terms of a type of run, I know,

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Speaker 2: I'm talking to an ultrarunner here.

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Speaker 3: Do you have a favorite type of run?

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Speaker 1: I know this is a I heard they already answered,

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Speaker 1: trail trail.

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Speaker 3: It's a trail run, bridge is.

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Speaker 1: It's trail running, And especially as I get older, I

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Speaker 1: feel like trail running you experience a different type of

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Speaker 1: sore after, you know, an ultra marathon on trail versus

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Speaker 1: an ultra marathon on road. And I just really like

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Speaker 1: trail running because I feel like the more difficult the trail,

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Speaker 1: the more difficult the terrain, the more difficult the elevation,

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Speaker 1: the more even the playing field. And so I'm not

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Speaker 1: a front of the pack runner. I'm not the fastest.

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Speaker 1: But if you make a trail run, the harder the better,

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Speaker 1: it kind of even the playing field and you can

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Speaker 1: eventually start to hang with some of the front of

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Speaker 1: the pack runners because you hit a point where everybody's hiking.

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Speaker 3: Yeah, everybody's hiking.

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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

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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.

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Speaker 1: And yes, it's hiking, it's not walking. That's also hagging. Nope,

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Speaker 1: you're never walking on trail.

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Speaker 2: Well, we're talking about trail running one of the types

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Speaker 2: of running here. But another question that came in is

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Speaker 2: asking about the different types of running that someone should

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Speaker 2: be incorporating into their regular routine.

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Speaker 1: So what are they jess Okay, so trail running aside

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Speaker 1: the types of running. I feel like no matter who

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Speaker 1: you are or where you are in your running journey,

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Speaker 1: whether you're just getting into running, or you're an elite athlete.

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Speaker 1: I think there's certain types of runs that everyone should include,

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Speaker 1: and that's your easy run, your speed run, and your

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Speaker 1: long run. I think we have to include all three

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Speaker 1: of those, and you know I can't help it. I'm

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Speaker 1: gonna plug it the Nike Running App. That's why I

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Speaker 1: created the first batch of runs. It's kind of like

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Speaker 1: your starter pack of running, and it has your easy run,

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Speaker 1: your speed run. It also has a recovery run and

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Speaker 1: a long run as well. And so no matter who

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Speaker 1: you are, even if you are a run walker, there's

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Speaker 1: a way to incorporate some speed into your run walk.

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Speaker 1: So I think those are the main three different types

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Speaker 1: of runs that everybody should start to include.

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Speaker 2: Two things to double click on, the first being that

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Speaker 2: you just had a new run drop in the Nike

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Speaker 2: Running App yesterday.

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Speaker 3: Is that right?

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Speaker 4: That is correct?

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Speaker 3: How does that feel for you?

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Speaker 1: I So the next round of guided runs, we're doing

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Speaker 1: it podcast style, So learned a lot from you, Thank you,

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Speaker 1: So called a podcast called a run cast, called a

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Speaker 1: run and Chat series. So it's still a guided run,

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Speaker 1: but I'm interviewing different people through out the series, and

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Speaker 1: the latest one that dropped, she's in the audience today

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Speaker 1: MSS community coach Kim Yee, co captain of Old Man

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Speaker 1: Run Club.

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Speaker 3: We have some applause for Kim Yee. Us.

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Speaker 1: This one was uncomfortable because we flipped the script and

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Speaker 1: she interviewed me. But the rest of the runs on

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Speaker 1: there are amazing because I'm the one doing the interviewing

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Speaker 1: and so I love when attention is not on me.

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Speaker 3: Yeah, we love that.

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Speaker 2: And then you were talking about the different types of runs,

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Speaker 2: and we talk about intervals or speed. A question that

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Speaker 2: often comes up if someone hears that phrase, oh, do

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Speaker 2: an interval run or do a speed workout? For someone

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Speaker 2: who doesn't know where to begin in that sort of

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Speaker 2: thing with some sort of a speed run, what do

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Speaker 2: you tell.

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Speaker 1: Them, I mean, a speed run at the end of

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Speaker 1: the day is we're running fast for a bit and

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Speaker 1: we're recovering for a bit, and we're working on making

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Speaker 1: kind of our top paces even faster. So if you're

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Speaker 1: just thinking about raising the bar so that behind that

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Speaker 1: not only are your top speeds getting faster, but then

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Speaker 1: eventually your easy runs are going to start to get faster,

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Speaker 1: Your recovery runs are going to start to get faster,

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Speaker 1: your long runs are going to start to get faster.

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Speaker 4: So if you're.

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Speaker 1: Always running easy, then you're always going to be running easy.

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Speaker 1: And so we have to stress our bodies in different ways.

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Speaker 1: That's why we're doing the interval runs or the speed runs,

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Speaker 1: just to stress your body in different ways so that

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Speaker 1: you can then adapt to those stresses and then build

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Speaker 1: back stronger.

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Speaker 5: Woo.

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Speaker 2: I think the thing that's also really great about adding

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Speaker 2: in these different types of running to your regular rotation,

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Speaker 2: regardless of where you are at in your running journey,

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Speaker 2: is it helps not only stay of off boredom, but

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Speaker 2: also mix things up.

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Speaker 3: Right. It's nice to mix things up every once in

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Speaker 3: a while.

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Speaker 1: Yeah, I mean, sometimes the speed run is the last

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Speaker 1: thing you want to do, but yes, you always feel

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Speaker 1: better whenever it's done. But yes, it's good to mix

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Speaker 1: things up, especially if you're coming out of a running

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Speaker 1: rut or coming back from an injury and you just

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Speaker 1: don't know where to get started. It's good to mix

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Speaker 1: things up, but not only with speed runs. I often

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Speaker 1: advise people to, I don't know, try a new to

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Speaker 1: you running route, even if it's in your neighborhood, even

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Speaker 1: if it's in New York City. You can still find

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Speaker 1: new to you running routes, or go ahead and try

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Speaker 1: a trail run. Just try something different to try and

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Speaker 1: I don't know, reignite that love for the sport.

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Speaker 2: Yeah, And speaking of igniting love for the sport, beginner runners,

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Speaker 2: there are a lot of them listening to this podcast

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Speaker 2: right now. And so for the individuals who are having

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Speaker 2: trouble just getting started, what do you tell them when

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Speaker 2: it comes to lacing.

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Speaker 1: Up other than fire up those guided runs in the

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Speaker 1: Nike Running App, because there's more runs in there than

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Speaker 1: just listening to me. There's more than just guided runs

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Speaker 1: in there as well. We have partnered with Headspace, the

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Speaker 1: meditation app. They're interviewing professional athletes in there. So that's

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Speaker 1: one thing you can do. If you're just getting started

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Speaker 1: and you don't know where to start, you're going to

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Speaker 1: have someone in your ear like telling you where to start.

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Speaker 4: And then I would also.

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Speaker 1: Say, even if you're not a group runner, you're a

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Speaker 1: solo runner, got to put yourself out there and try

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Speaker 1: and find your running crew, your community, your people. I

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Speaker 1: feel like I know plenty of beginner runners who never

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Speaker 1: ran with people because it's super intimidating. You think you're

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Speaker 1: going to be last, everyone's going to be waiting for me.

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Speaker 1: But at the end of the day, even if you

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Speaker 1: are last and everyone's waiting for you, nobody cares. Nobody

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Speaker 1: cares like everyone's just happy that you're there. So the

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Speaker 1: good thing about New York City is that we have

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Speaker 1: the advantage of anything you could possibly be looking for from,

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Speaker 1: you know, running crews that do track workouts, or ones

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Speaker 1: that specialize in long runs every weekend, or the just

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Speaker 1: super casual five k community runs. There's anything you could

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Speaker 1: possibly need. And even if you're not in New York, like,

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Speaker 1: it's a quick Google search away or talking to your

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Speaker 1: local running specialty store. There's just so many options. You

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Speaker 1: just got to start putting yourself out there and trying.

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Speaker 2: Some Yeah, and you know, we know that starting can

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Speaker 2: be intimidating and often is the hardest part. But once

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Speaker 2: you get over that hurdle and look for your community,

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Speaker 2: then you have an opportunity to kind of get into

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Speaker 2: it in a way that maybe you wouldn't have.

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Speaker 3: Been capable of before.

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Speaker 2: Now we are talking about how community can be helpful.

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Speaker 2: Definitely relevant to this question that came in, how do

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Speaker 2: I get back into running after a hiatus? This person,

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Speaker 2: specifically not running for four years. Community can be a

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Speaker 2: big help. But what else would you tell this listener.

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Speaker 1: Yeah, I think we touched on a lot between like

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Speaker 1: the guided runs, the finding your people. But I would

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Speaker 1: also say, even if you were an experienced runner and

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Speaker 1: you're coming back after a long time off, my number

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Speaker 1: one piece of advice is embracing the run walk. So

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Speaker 1: I think that running can be intimidating sometimes because there's

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Speaker 1: this misconception. I don't know where it came from, but

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Speaker 1: if you don't run a marathon, you're not like a

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Speaker 1: real runner. I don't know, but I love embracing the

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Speaker 1: run walk, especially whenever you're just coming back from a

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Speaker 1: long time off and there's no shame in the run walk.

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Speaker 1: It makes the run more enjoyable, it makes it more efficient.

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Speaker 1: You're running better versus slogging through some miles. And then

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Speaker 1: so starting with run walk, and then also just starting

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Speaker 1: with minutes instead of miles whenever you're first coming back

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Speaker 1: from a long time off, So minutes instead of miles

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Speaker 1: is your goal for the day, and then effort instead

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Speaker 1: of pace is.

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Speaker 4: Your goal for the day.

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Speaker 3: Yeah, and this is exactly what I'm doing.

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Speaker 2: And we'll transition into talking about injury a little bit,

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Speaker 2: because we certainly had a fair amount of questions come

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Speaker 2: in about.

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Speaker 4: How much time.

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Speaker 6: Thanks.

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Speaker 3: I know how much time we have here today.

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Speaker 2: But for me, on my recovery journey right now navigating

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Speaker 2: plantro fasci itis, I have one run every week where

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Speaker 2: I'm two minutes on, two minutes off, and that's it.

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Speaker 2: It's RPE rate of perceived exertion, and I'm basing those

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Speaker 2: two minutes on to be an eight out of ten.

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Speaker 2: Then I walk for two minutes and then I come

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Speaker 2: back into it and five rounds of that. Listen, this

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Speaker 2: is coming from someone who used to go and do

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Speaker 2: thirty to forty minute track workouts, obviously with the recovery

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Speaker 2: time built in, but it's very different, and so a

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Speaker 2: big part of that for me is yes, the time element,

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Speaker 2: but also meeting myself with where I'm at and having

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Speaker 2: grace with the fact that the runner that I am

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Speaker 2: today is built on the runner that I have been,

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Speaker 2: the runner that I am becoming, and also taking that

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Speaker 2: grace into where I want to go from here.

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Speaker 3: Now.

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Speaker 2: I know you yourself have certainly also navigated your fair

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Speaker 2: share of injuries for someone who is on the bench,

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Speaker 2: so to speak, What advice do you offer to them

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Speaker 2: when they're feeling a little bit down and out.

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Speaker 1: Going to these runs whenever you're injured can kind of

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Speaker 1: feel like going to Disney World and not being able

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Speaker 1: to ride the rides. But if it is your thing,

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Speaker 1: I think even whenever you're injured, just still coming to

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Speaker 1: some of these practices or some of the runs and

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Speaker 1: being around people can help with the mood a little bit.

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Speaker 1: But then also I find I'm guilty of this and

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Speaker 1: so kind of like the pot calling the kettle black here.

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Speaker 1: But even if you are injured from running, there's still

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Speaker 1: other things you could probably be doing. So you try

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Speaker 1: and like flip the mindset, and maybe it's finding a

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Speaker 1: different sport, or taking your group classes like yoga or

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Speaker 1: something that you haven't done in a long time, or

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Speaker 1: building back your strength training all those things that you

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Speaker 1: didn't take the time to do whenever you are healthy

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Speaker 1: and running all the time. So taking some time to

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Speaker 1: do those things while you're injured because you can do

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Speaker 1: you can likely do things other than running. So instead

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Speaker 1: of just doing a full stop it's like, Okay, what

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Speaker 1: else could.

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Speaker 4: I be doing?

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Speaker 2: Yeah, and what I'm hearing you say is that injury

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Speaker 2: can actually be an opportunity if you have the right

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Speaker 2: approach to it. So knowing that this is a chance

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Speaker 2: for you to rebuild, maybe in different ways, and find

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Speaker 2: different opportunities to do things that fill you up. Just

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Speaker 2: because this new thing isn't the thing that previously filled

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Speaker 2: you up doesn't mean there is an opportunity out there

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Speaker 2: for you to find some joy within your movement practice exactly.

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Speaker 4: Like I have.

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Speaker 1: We have a friend that picked up tennis every Sunday.

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Speaker 1: Do not pick a ball, Nope, tennis? Okay, I think

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Speaker 1: the cool cool, Yeah, I think the cool thing to

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Speaker 1: do is kind of like not do pickleball now and

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Speaker 1: just go back to like the old school sport hot take. Yeah,

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Speaker 1: but now like she loves it and she does it

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Speaker 1: every Sunday even though she's not injured anymore.

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Speaker 2: So yeah, So coming back from injury again can be

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Speaker 2: challenging having grace with yourself knowing that things are a

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Speaker 2: little bit different for someone who is having difficulty finding

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Speaker 2: the motivation to get out there. I know, I'm sitting

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Speaker 2: next to a major Ted Lasso fan, So there's yep,

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Speaker 2: her face lit up when I said that, I know

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Speaker 2: that you know a thing or two about motivation. What

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Speaker 2: do you tell your athletes when they are kind of

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Speaker 2: stuck in this rut and having trouble getting out the door.

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Speaker 1: I would probably first tell them to take some time

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Speaker 1: off and not run. So I'm a running coach that

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Speaker 1: definitely advises not running sometimes I feel like taking some

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Speaker 1: time off and like I said, doing all those things

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Speaker 1: that you didn't do whenever you were running all the time.

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Speaker 1: I think that, just like anything else in life, whenever

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Speaker 1: we take a break from it, you then gain some

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Speaker 1: appreciation for it and then want to get back into it.

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Speaker 1: And I feel like just with social media or everyone

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Speaker 1: following what everyone's doing, it's hard to take time off.

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Speaker 1: And even if you're in a rut and it's the

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Speaker 1: last thing you want to do, there's just this I

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Speaker 1: don't know, pressure that you've put on yourself that you

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Speaker 1: still have to go out and run. And so I

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Speaker 1: would say my number one piece of advice if you're

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Speaker 1: not feeling motivated to go out and.

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Speaker 4: Run is don't run.

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Speaker 1: And then once you are ready to get back out there,

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Speaker 1: I don't know, it's again trying all of those different things,

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Speaker 1: but maybe you never listened to music before, and now

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Speaker 1: you're going to start listening to music and playing those

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Speaker 1: games with yourself, Like Okay, I'm going to run during

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Speaker 1: the chorus and walk during the verse like it's running

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Speaker 1: is all about, And we talked about this in one

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Speaker 1: of the Run and Chat series. Running is all about

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Speaker 1: how long you can play mind games with yourself. And

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Speaker 1: so you just got to find those little games and

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Speaker 1: tips and tricks that you can play with yourself. And

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Speaker 1: sometimes it's not even running. It could be like basketball,

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Speaker 1: but like you secretly ran two miles after like the

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Speaker 1: end of the game.

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Speaker 4: So take some.

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Speaker 1: Time off and then start finding those like little mind

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Speaker 1: games you can play.

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Speaker 3: Yeah, yeah, I know.

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Speaker 2: I mean I am totally one of those runners that

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Speaker 2: either like thirty seconds or every minute, I'll change the song.

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Speaker 2: If I'm running out a treadmill by myself, and that

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Speaker 2: like thirty seconds, it's like okay, let me just get

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Speaker 2: over this benchmark, let me get over the next benchmark,

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Speaker 2: and then before I know it, that two minute interval,

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Speaker 2: which literally feels like it's like I'm running a marathon.

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Speaker 3: It takes so long it's over.

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Speaker 1: Yeah, if we don't talk about the treadmill enough, I

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Speaker 1: think you know, oh you have people feel a way

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Speaker 1: about it. I think can be used as a tool,

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Speaker 1: especially whenever you're in a rut or you know, maybe

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Speaker 1: the confidence isn't there to run with a group yet,

442
00:22:07,240 --> 00:22:09,640
Speaker 1: or you're just coming back from an injury, Like the

443
00:22:09,680 --> 00:22:12,960
Speaker 1: treadmill can be used as a tool. You can put

444
00:22:12,960 --> 00:22:15,040
Speaker 1: your playlist on, you can put your guided run on,

445
00:22:15,359 --> 00:22:17,240
Speaker 1: or even if you're not ready to run yet, you

446
00:22:17,240 --> 00:22:20,240
Speaker 1: can just crank up the incline and power hike, not

447
00:22:20,359 --> 00:22:24,440
Speaker 1: walk on the treadmill. So we should like include that

448
00:22:24,480 --> 00:22:26,880
Speaker 1: in our list of things you can do to get

449
00:22:26,920 --> 00:22:28,000
Speaker 1: back into running right.

450
00:22:28,080 --> 00:22:29,840
Speaker 3: And I love a treadmill run.

451
00:22:29,920 --> 00:22:32,560
Speaker 2: I think the great thing about a treadmill is cliche

452
00:22:32,640 --> 00:22:35,040
Speaker 2: as this sounds, it's set it and forget it right.

453
00:22:35,119 --> 00:22:39,200
Speaker 2: So for me, someone who my fast pace right now

454
00:22:39,520 --> 00:22:42,879
Speaker 2: coming back from injury is my old marathon pace. And

455
00:22:42,960 --> 00:22:46,320
Speaker 2: so to be able to get on the treadmill, have

456
00:22:46,359 --> 00:22:48,560
Speaker 2: a lot of grace with myself get on there and

457
00:22:48,600 --> 00:22:50,560
Speaker 2: be like, okay, I'm just gonna set this number in

458
00:22:50,680 --> 00:22:53,119
Speaker 2: and like two minutes. I can do anything for two

459
00:22:53,200 --> 00:22:55,960
Speaker 2: minutes and that's it. And it's easier for me than

460
00:22:56,040 --> 00:22:59,120
Speaker 2: right now getting outside and trying to push myself definitely

461
00:22:59,200 --> 00:23:01,399
Speaker 2: also helps building that stamina back up.

462
00:23:01,800 --> 00:23:03,080
Speaker 4: Yeah, I agree, use it.

463
00:23:03,440 --> 00:23:06,600
Speaker 2: Okay, this question coming in for you today, coach Jess.

464
00:23:07,000 --> 00:23:09,439
Speaker 2: I want to run three times a week for my

465
00:23:09,560 --> 00:23:12,639
Speaker 2: marathon training. What runs should I do?

466
00:23:13,720 --> 00:23:16,000
Speaker 1: Well, We're gonna throw it back to the I feel

467
00:23:16,040 --> 00:23:18,320
Speaker 1: like if you were paying attention, Yeah, I'm gonna have

468
00:23:18,359 --> 00:23:20,600
Speaker 1: to go back to the easy run, the speed run,

469
00:23:20,760 --> 00:23:24,520
Speaker 1: and the long run. And then once you, let's say

470
00:23:24,680 --> 00:23:26,920
Speaker 1: do that for four weeks build your base, you can

471
00:23:26,960 --> 00:23:29,320
Speaker 1: start to incorporate hopefully a fourth run, which is that

472
00:23:29,400 --> 00:23:33,760
Speaker 1: recovery run after your speed run. And like, I don't

473
00:23:33,760 --> 00:23:37,440
Speaker 1: think we should reinvent the wheel, and like those are it.

474
00:23:37,520 --> 00:23:40,240
Speaker 1: Those are like your building blocks. Those are your basics

475
00:23:40,320 --> 00:23:42,840
Speaker 1: no matter who you are, and that speed run can

476
00:23:42,880 --> 00:23:45,199
Speaker 1: be different things. Of course, it doesn't always have to

477
00:23:45,200 --> 00:23:48,880
Speaker 1: be intervals. You can do your tempo runs, your hill runs,

478
00:23:49,040 --> 00:23:52,480
Speaker 1: your fart licks. So mixing up that speed run is

479
00:23:52,520 --> 00:23:56,160
Speaker 1: a good tip and trick as well, instead of always

480
00:23:56,160 --> 00:23:58,879
Speaker 1: heading to the track for a speed workout or heading

481
00:23:58,880 --> 00:24:00,360
Speaker 1: to the treadmill first speedwork out.

482
00:24:00,400 --> 00:24:03,280
Speaker 4: But yeah, my ANSWER's not change and that's it.

483
00:24:03,720 --> 00:24:05,800
Speaker 2: Those are the three you know, You're saying a lot

484
00:24:05,840 --> 00:24:09,600
Speaker 2: of words here that could feel a little inside baseball

485
00:24:09,680 --> 00:24:14,120
Speaker 2: for someone who is a newer runner. This person may

486
00:24:14,160 --> 00:24:17,479
Speaker 2: also feel really intimidated by trying to take on all

487
00:24:17,600 --> 00:24:20,360
Speaker 2: of these things on their own. So the question comes

488
00:24:20,400 --> 00:24:22,640
Speaker 2: into play, and this one came in as well. How

489
00:24:22,680 --> 00:24:25,199
Speaker 2: do I know whether or not I should get a

490
00:24:25,320 --> 00:24:28,360
Speaker 2: run coach. I'm sure this is something that you answer

491
00:24:28,520 --> 00:24:29,600
Speaker 2: all of the time.

492
00:24:29,440 --> 00:24:32,080
Speaker 4: So plant this question, no, but talk to me.

493
00:24:32,640 --> 00:24:36,280
Speaker 2: I'm not advertising your services necessarily either, but she is available.

494
00:24:36,280 --> 00:24:36,399
Speaker 5: I know.

495
00:24:36,480 --> 00:24:38,560
Speaker 1: Yeah, I'm not couch a buddy. I'm a little bit biased,

496
00:24:38,600 --> 00:24:41,679
Speaker 1: of course, but I feel like hiring a coach is

497
00:24:41,720 --> 00:24:46,080
Speaker 1: something that everybody should do at least once. Like to me,

498
00:24:46,280 --> 00:24:50,000
Speaker 1: this is a very low risk, high rewards situation where

499
00:24:50,160 --> 00:24:53,040
Speaker 1: even if you don't gel with your coach or they're

500
00:24:53,080 --> 00:24:55,879
Speaker 1: just not your style, you're not loving it, at the

501
00:24:55,960 --> 00:24:57,639
Speaker 1: end of the day, at the end of the training cycle,

502
00:24:57,640 --> 00:24:59,560
Speaker 1: you're still going to take something away from it. You're

503
00:24:59,560 --> 00:25:02,520
Speaker 1: still going to learn something from that one on one

504
00:25:02,600 --> 00:25:05,040
Speaker 1: coaching that you're going to be able to apply to

505
00:25:05,119 --> 00:25:09,040
Speaker 1: like future training cycles. And even if maybe you don't

506
00:25:09,080 --> 00:25:11,439
Speaker 1: like the training plan or you don't like their style.

507
00:25:11,480 --> 00:25:14,840
Speaker 1: There's still something to be said about that accountability factor

508
00:25:15,600 --> 00:25:19,560
Speaker 1: of just knowing that someone is looking after your training

509
00:25:19,680 --> 00:25:22,960
Speaker 1: and checking in with you. And then honestly, I use

510
00:25:23,040 --> 00:25:26,760
Speaker 1: my coach as just someone to bounce ideas off of

511
00:25:26,840 --> 00:25:29,439
Speaker 1: and like, I don't know a moral compass with what

512
00:25:29,560 --> 00:25:34,040
Speaker 1: I'm doing. So I think that any of those reasons

513
00:25:34,280 --> 00:25:36,919
Speaker 1: should be a reason to at least work with a

514
00:25:36,960 --> 00:25:37,760
Speaker 1: coach once.

515
00:25:38,040 --> 00:25:40,960
Speaker 2: And another question that came in was in what different

516
00:25:40,960 --> 00:25:43,280
Speaker 2: capacities can I work with a run coach? Because I'm

517
00:25:43,320 --> 00:25:47,600
Speaker 2: sure that, as you know, different coaches offer different packages

518
00:25:47,640 --> 00:25:50,040
Speaker 2: and ways to work with them. So if someone wants

519
00:25:50,080 --> 00:25:52,080
Speaker 2: to work with a run coach, is there multiple ways

520
00:25:52,080 --> 00:25:52,480
Speaker 2: to do so?

521
00:25:53,240 --> 00:25:56,120
Speaker 1: Yeah, because I think the you know, in person coaching

522
00:25:56,160 --> 00:25:58,960
Speaker 1: can be intimidating, or that one on one session that

523
00:25:59,000 --> 00:26:01,359
Speaker 1: you're working with a coach they're looking at your running form.

524
00:26:01,640 --> 00:26:03,960
Speaker 1: Maybe you don't start there, but that's definitely an option

525
00:26:04,000 --> 00:26:06,200
Speaker 1: of working with a coach. But there's plenty of virtual

526
00:26:06,600 --> 00:26:09,280
Speaker 1: coaches as well, where you can get that training plan

527
00:26:09,359 --> 00:26:11,679
Speaker 1: from them and it's not just a training plan that

528
00:26:11,680 --> 00:26:16,960
Speaker 1: you found online, but it's tailored or hyper personalized for you. Again, Yeah,

529
00:26:17,000 --> 00:26:20,920
Speaker 1: it's the being able to just message someone, hey, this

530
00:26:21,280 --> 00:26:25,560
Speaker 1: stuff came up. The air quality is awful, Like should

531
00:26:25,560 --> 00:26:27,760
Speaker 1: I run today? Should I not? Should I move my run?

532
00:26:28,080 --> 00:26:30,960
Speaker 1: I think just having a coach that you can talk to.

533
00:26:31,119 --> 00:26:33,560
Speaker 1: Maybe it's even just a life coach, not a running coach.

534
00:26:34,160 --> 00:26:36,760
Speaker 2: That I think a lot of coaches step in in

535
00:26:36,800 --> 00:26:37,520
Speaker 2: that capacity.

536
00:26:37,600 --> 00:26:39,000
Speaker 1: I know, I think I need to go back to

537
00:26:39,040 --> 00:26:41,920
Speaker 1: school some of the questions that I get.

538
00:26:42,000 --> 00:26:42,679
Speaker 3: Oh my gosh.

539
00:26:42,720 --> 00:26:44,960
Speaker 2: Well, so a coach can come in in a few

540
00:26:45,000 --> 00:26:47,600
Speaker 2: different capacities, right, They can create you just a plan.

541
00:26:47,640 --> 00:26:49,600
Speaker 2: If you're just looking for a plan, a coach can

542
00:26:49,640 --> 00:26:52,640
Speaker 2: offer you that. A coach can be communicating with you regularly.

543
00:26:52,680 --> 00:26:54,359
Speaker 2: Maybe you want someone that's going to be able to

544
00:26:54,400 --> 00:26:56,520
Speaker 2: text with you. You can find someone who's willing to

545
00:26:56,600 --> 00:26:59,320
Speaker 2: do that, someone that's willing to run with you. Another tier.

546
00:26:59,400 --> 00:27:02,520
Speaker 2: So depending on what it is that feels right for you,

547
00:27:02,520 --> 00:27:05,879
Speaker 2: you can lean into a running coach who's able to

548
00:27:05,960 --> 00:27:07,879
Speaker 2: offer you those different services.

549
00:27:08,119 --> 00:27:10,119
Speaker 1: Yeah, And I mean one last thing that I want

550
00:27:10,160 --> 00:27:12,320
Speaker 1: to say about that is a lot of these runs,

551
00:27:12,320 --> 00:27:14,520
Speaker 1: a lot of these group runs, whether it's a community

552
00:27:14,600 --> 00:27:17,639
Speaker 1: run or with a track team, you have a coach

553
00:27:17,880 --> 00:27:20,480
Speaker 1: there that I think a lot of people don't utilize

554
00:27:20,480 --> 00:27:22,600
Speaker 1: because it is a group run, there's a lot going on,

555
00:27:23,040 --> 00:27:24,840
Speaker 1: or maybe you feel like you're a bother, like, oh,

556
00:27:24,840 --> 00:27:25,480
Speaker 1: I don't want to bother.

557
00:27:26,000 --> 00:27:28,800
Speaker 4: That is what they are there for. They want to

558
00:27:28,840 --> 00:27:29,879
Speaker 4: be bothered.

559
00:27:30,119 --> 00:27:32,720
Speaker 1: Like to go up and talk to your coaches, whether

560
00:27:32,760 --> 00:27:35,800
Speaker 1: it's you know, a certified running coach or just a

561
00:27:35,840 --> 00:27:40,879
Speaker 1: community lead, like you have people in your network above

562
00:27:40,880 --> 00:27:43,600
Speaker 1: and beyond, like hiring someone to be a coach. There's

563
00:27:43,800 --> 00:27:46,719
Speaker 1: plenty of people out there as you join these runs

564
00:27:46,720 --> 00:27:48,520
Speaker 1: that you can talk to to get advice.

565
00:27:48,800 --> 00:27:51,240
Speaker 2: Yeah, and you actually brought up a really great point

566
00:27:51,320 --> 00:27:55,440
Speaker 2: just now, which is knowing what certifications your run coach

567
00:27:55,520 --> 00:27:57,680
Speaker 2: or the person that you're speaking to that you might

568
00:27:57,680 --> 00:27:59,600
Speaker 2: be interested in working with has.

569
00:27:59,640 --> 00:28:01,800
Speaker 3: You want to make sure that you're taking care of you.

570
00:28:01,960 --> 00:28:05,000
Speaker 2: And yes, something might look jazzy and exciting on social media,

571
00:28:05,240 --> 00:28:07,359
Speaker 2: but you want to make sure that this person not

572
00:28:07,480 --> 00:28:10,080
Speaker 2: only has your best interest in mind, but is qualified

573
00:28:10,119 --> 00:28:12,240
Speaker 2: to help you get to where you want to be.

574
00:28:12,640 --> 00:28:13,040
Speaker 3: Period.

575
00:28:13,440 --> 00:28:16,800
Speaker 1: I need help making the social media look jazzy and exciting.

576
00:28:16,880 --> 00:28:19,040
Speaker 3: We can talk about that. Yeah, we can talk about that.

577
00:28:19,040 --> 00:28:21,760
Speaker 2: After I'll think anyone's coming to me because another question

578
00:28:21,840 --> 00:28:25,000
Speaker 2: that came in coach Jess, I start training in August

579
00:28:25,040 --> 00:28:28,880
Speaker 2: for my next race. What should I be doing until then?

580
00:28:28,920 --> 00:28:30,800
Speaker 2: I see some head nodding in the audience. This seems

581
00:28:30,800 --> 00:28:33,600
Speaker 2: to be a question that I certainly get messaged about

582
00:28:33,600 --> 00:28:33,880
Speaker 2: a lot.

583
00:28:34,400 --> 00:28:38,680
Speaker 1: Yeah, this is the time to do the complimentary things

584
00:28:38,720 --> 00:28:41,520
Speaker 1: to running, so it's your base building time. So it's

585
00:28:41,520 --> 00:28:44,960
Speaker 1: a lot of easy runs, but it's also probably the

586
00:28:45,040 --> 00:28:46,800
Speaker 1: number one thing that a lot of us put off,

587
00:28:46,840 --> 00:28:51,960
Speaker 1: which is the strength training. And someone who has come

588
00:28:52,000 --> 00:28:54,600
Speaker 1: back from many an injury, I feel like we used

589
00:28:54,640 --> 00:28:56,400
Speaker 1: to be told as runners, Okay, you have to work

590
00:28:56,400 --> 00:28:58,080
Speaker 1: on your core strength. You your core has to be

591
00:28:58,080 --> 00:29:00,440
Speaker 1: strong to be a runner. Good, check the box. And

592
00:29:00,480 --> 00:29:04,280
Speaker 1: then we come back with injuries because we weren't using

593
00:29:04,280 --> 00:29:05,760
Speaker 1: our glutes. It's like, okay, we have to work on

594
00:29:05,800 --> 00:29:07,720
Speaker 1: our core and our glutes. And it's like, okay, well

595
00:29:07,720 --> 00:29:10,240
Speaker 1: now I have post tip ten nights. Okay, No, it's

596
00:29:10,240 --> 00:29:14,280
Speaker 1: a core glutes and foot strength. It's freaking anything strength

597
00:29:14,400 --> 00:29:17,920
Speaker 1: with running. It's so annoying how it's a full body sport.

598
00:29:18,400 --> 00:29:21,320
Speaker 1: So I think you have to use time right now.

599
00:29:21,560 --> 00:29:24,800
Speaker 1: Tell them why you're mad, Jess, I'm so mad, like

600
00:29:25,920 --> 00:29:29,240
Speaker 1: just does the body falling apart. Now, you try your best,

601
00:29:29,240 --> 00:29:31,000
Speaker 1: but there's always something more that you can be doing.

602
00:29:31,920 --> 00:29:35,560
Speaker 1: And my piece of advice with the strength training and

603
00:29:35,960 --> 00:29:39,280
Speaker 1: this time period that you're base building before you get

604
00:29:39,280 --> 00:29:43,360
Speaker 1: into that you know, more focused marathon, half marathon, ten k,

605
00:29:43,480 --> 00:29:46,000
Speaker 1: whatever you're training for, that focused training during that base

606
00:29:46,000 --> 00:29:49,160
Speaker 1: building time. With the strength training, it doesn't always have

607
00:29:49,280 --> 00:29:51,520
Speaker 1: to be this you know, I have to schlep to

608
00:29:51,600 --> 00:29:53,640
Speaker 1: the gym and it's going to be this forty five

609
00:29:53,680 --> 00:29:57,360
Speaker 1: minute ordeal. Because the best strength training you can do

610
00:29:57,880 --> 00:29:59,600
Speaker 1: is the one that you're going to do. And so

611
00:29:59,640 --> 00:30:02,000
Speaker 1: I tell people that ten minutes is better than no minutes.

612
00:30:02,040 --> 00:30:04,560
Speaker 1: And like all these little drops in the bucket are

613
00:30:04,600 --> 00:30:08,160
Speaker 1: going to add up cumulatively throughout the week. So if

614
00:30:08,200 --> 00:30:11,000
Speaker 1: you fire up the Nike Training app instead of the

615
00:30:11,120 --> 00:30:13,640
Speaker 1: Nike Running app, like there's so many different things that

616
00:30:13,680 --> 00:30:15,920
Speaker 1: you can choose from, whether it's just a ten minute

617
00:30:15,960 --> 00:30:20,760
Speaker 1: corese session or a post run stretching session that's in

618
00:30:20,800 --> 00:30:22,880
Speaker 1: the app, And so you don't have to make it

619
00:30:22,920 --> 00:30:26,240
Speaker 1: this big thing that I need a gym membership or whatever.

620
00:30:26,640 --> 00:30:29,520
Speaker 1: There are plenty of like free things you can do

621
00:30:29,640 --> 00:30:32,000
Speaker 1: and ten to fifteen minute things that you can do,

622
00:30:32,160 --> 00:30:34,280
Speaker 1: and just the more often that you do it right

623
00:30:34,320 --> 00:30:37,000
Speaker 1: now in this base building phase, the better.

624
00:30:36,960 --> 00:30:38,600
Speaker 3: You don't need to make it complicated.

625
00:30:38,640 --> 00:30:41,640
Speaker 2: The best strength training you can do is the strength

626
00:30:41,640 --> 00:30:42,600
Speaker 2: training you will do.

627
00:30:42,880 --> 00:30:44,960
Speaker 3: That that's a tidbit right there.

628
00:30:45,240 --> 00:30:49,080
Speaker 2: Now, you're also saying, essentially control the controllable. Something that

629
00:30:49,120 --> 00:30:54,000
Speaker 2: we have within our power to control is also what

630
00:30:54,120 --> 00:30:57,360
Speaker 2: we wear, specifically our footwear. Our question that came in

631
00:30:57,520 --> 00:31:00,640
Speaker 2: from the Hurdlars is how do I know what sneaker

632
00:31:00,760 --> 00:31:03,520
Speaker 2: I should be running in? Do I need different types

633
00:31:03,600 --> 00:31:05,000
Speaker 2: of sneakers in my rotation?

634
00:31:06,520 --> 00:31:08,440
Speaker 4: Yes, I'm gonna say yes.

635
00:31:08,960 --> 00:31:11,240
Speaker 1: Just like we've talked about it a few times now,

636
00:31:11,240 --> 00:31:14,960
Speaker 1: how every run has a purpose, every shoe has a purpose,

637
00:31:15,200 --> 00:31:18,720
Speaker 1: and so starting out, I mean, I would love for

638
00:31:18,760 --> 00:31:21,120
Speaker 1: people to start out and just like a neutral shoe,

639
00:31:21,400 --> 00:31:23,920
Speaker 1: the Swiss Army Knife of shoes. I'm biased. I'm a

640
00:31:24,000 --> 00:31:27,280
Speaker 1: Nike running coach. I always recommend the Nike Pegasus is

641
00:31:27,280 --> 00:31:30,440
Speaker 1: your starting point because it can do it all. But

642
00:31:30,520 --> 00:31:34,240
Speaker 1: once you maybe get deeper and deeper into your running journey,

643
00:31:34,440 --> 00:31:37,800
Speaker 1: there are different shoes that serve different purposes, and so

644
00:31:37,920 --> 00:31:41,960
Speaker 1: you can have your nice soft cushy, easy running shoe

645
00:31:41,960 --> 00:31:44,560
Speaker 1: for your easy days and then break out your speed

646
00:31:44,640 --> 00:31:49,160
Speaker 1: running shoe for your speed days. And I always tell

647
00:31:49,200 --> 00:31:51,640
Speaker 1: people we tend to like really like those speed shoes,

648
00:31:52,080 --> 00:31:56,080
Speaker 1: and so like circling back to like the injury prone.

649
00:31:56,120 --> 00:31:58,440
Speaker 1: I mean they feel good and your bouncy and your

650
00:31:58,520 --> 00:32:01,160
Speaker 1: level bounce, yeah, and you're fast, and they're doing part

651
00:32:01,200 --> 00:32:03,680
Speaker 1: of the work for you. But trying to save those

652
00:32:03,800 --> 00:32:06,720
Speaker 1: for the speed run days or the race day and

653
00:32:07,040 --> 00:32:11,080
Speaker 1: start building that I don't know, closet of No, you

654
00:32:11,080 --> 00:32:13,280
Speaker 1: don't need a full closet of shoes, a.

655
00:32:13,240 --> 00:32:17,479
Speaker 2: Full closet closet a couple of different share fair And

656
00:32:17,760 --> 00:32:20,200
Speaker 2: I mean we're talking about like leaning into your speed shoe.

657
00:32:20,240 --> 00:32:22,480
Speaker 2: You mentioned perhaps that your speed shoe would have a

658
00:32:22,480 --> 00:32:26,000
Speaker 2: carbon plate. These shoes also conventionally a little bit lighter,

659
00:32:26,080 --> 00:32:28,959
Speaker 2: a little bit zippier, and that will make them feel

660
00:32:29,080 --> 00:32:31,840
Speaker 2: different than what you might go out and run a

661
00:32:31,920 --> 00:32:34,400
Speaker 2: mile a five k easy running with.

662
00:32:34,560 --> 00:32:36,360
Speaker 3: It's going to be a little bit different.

663
00:32:36,640 --> 00:32:39,120
Speaker 2: But most importantly, what the research shows is that you

664
00:32:39,160 --> 00:32:41,480
Speaker 2: want to lean into a shoe that makes you feel comfortable.

665
00:32:41,520 --> 00:32:44,440
Speaker 2: When you feel comfortable in your sneaker, you are less

666
00:32:44,760 --> 00:32:47,160
Speaker 2: likely to get injured, and again that's the name of

667
00:32:47,200 --> 00:32:49,800
Speaker 2: the game. We want you to keep running for as

668
00:32:49,840 --> 00:32:51,840
Speaker 2: long as possible, as long as it feels good for you.

669
00:32:51,960 --> 00:32:53,920
Speaker 3: That's where we want to be, right yeah.

670
00:32:54,120 --> 00:32:56,640
Speaker 4: Yeah, And you got to get your trail shoe as well.

671
00:32:56,720 --> 00:32:59,800
Speaker 2: I gotta get a trail show what a trail sneaker

672
00:32:59,800 --> 00:33:02,080
Speaker 2: has that maybe a road running sneaker wouldn't have.

673
00:33:02,160 --> 00:33:05,520
Speaker 1: Jess love that, okay. So some of them have like

674
00:33:05,560 --> 00:33:07,760
Speaker 1: a rock plate in it. So there's different versions of

675
00:33:07,920 --> 00:33:10,680
Speaker 1: trail shoes as well. Every trail shoe has a purpose,

676
00:33:10,800 --> 00:33:12,840
Speaker 1: so some of them have a rock plate for the

677
00:33:12,840 --> 00:33:15,640
Speaker 1: more technical trails, but most of them will have at

678
00:33:15,720 --> 00:33:20,520
Speaker 1: least some more grippy lugs underneath for the different terrains.

679
00:33:20,640 --> 00:33:24,040
Speaker 1: Hopefully they are also a quick drying for those trails

680
00:33:24,080 --> 00:33:27,560
Speaker 1: that have the stream crossings and muddy trails, there's gore

681
00:33:27,640 --> 00:33:30,960
Speaker 1: tech shoes to repel the rain and the mud, so

682
00:33:31,520 --> 00:33:35,200
Speaker 1: I if you were to there's also the Pegasus trail shoe,

683
00:33:35,240 --> 00:33:37,560
Speaker 1: right we keep talking about like the Swiss army knife.

684
00:33:37,600 --> 00:33:39,840
Speaker 1: I would start there, and then just like the road

685
00:33:39,880 --> 00:33:43,520
Speaker 1: running shoe, there's different versions of the trail running shoe

686
00:33:43,560 --> 00:33:43,960
Speaker 1: as well.

687
00:33:44,120 --> 00:33:46,160
Speaker 4: Forty years old, let's sleep on trail, you know.

688
00:33:46,360 --> 00:33:50,080
Speaker 2: Wow, No, definitely not, definitely not now we're talking trail.

689
00:33:51,000 --> 00:33:52,920
Speaker 2: We have a question that came in from an employee

690
00:33:52,920 --> 00:33:55,840
Speaker 2: here at Nike that asked, have you ever run Hood

691
00:33:55,840 --> 00:33:58,720
Speaker 2: to Coast and do you have any tricks or tips

692
00:33:58,760 --> 00:34:01,120
Speaker 2: for those that may be unfamiliar. Your Hood to Coast

693
00:34:01,320 --> 00:34:07,160
Speaker 2: is an almost two hundred plus mile team relay, so tips, tricks, thoughts.

694
00:34:07,440 --> 00:34:10,000
Speaker 1: I feel like there's members of the audience that could

695
00:34:10,080 --> 00:34:12,080
Speaker 1: answer this one better than I can. I've had the

696
00:34:12,080 --> 00:34:14,400
Speaker 1: opportunity to coach Hood to Coast and be there for

697
00:34:14,520 --> 00:34:16,360
Speaker 1: it and be in the vans for it. I haven't

698
00:34:16,400 --> 00:34:19,840
Speaker 1: actually run it myself somehow, but tips and tricks for

699
00:34:20,000 --> 00:34:25,480
Speaker 1: Hood to Coast Having everything super organized. I learned that

700
00:34:25,600 --> 00:34:28,200
Speaker 1: from one of my good friends. The more organized you

701
00:34:28,200 --> 00:34:31,320
Speaker 1: can keep your van, the less chaotic it's going to become.

702
00:34:32,000 --> 00:34:34,680
Speaker 1: So keeping things organized because you're gonna be living in

703
00:34:34,719 --> 00:34:38,439
Speaker 1: that van in and out, so keeping that van nice

704
00:34:38,440 --> 00:34:42,600
Speaker 1: and organized, and then also being fluid with your plan

705
00:34:42,800 --> 00:34:49,160
Speaker 1: because sometimes things pop up, whether you can't find your runner,

706
00:34:49,200 --> 00:34:51,680
Speaker 1: or your runner's waiting for you because there's traffic, or

707
00:34:51,800 --> 00:34:53,920
Speaker 1: someone gets injured and you got to pop in. So

708
00:34:54,640 --> 00:34:57,759
Speaker 1: a plan is really great until you have to like

709
00:34:57,880 --> 00:35:00,879
Speaker 1: throw it in there. So it's always is you got

710
00:35:00,880 --> 00:35:04,520
Speaker 1: to stay mobile, stay agile, stay fluid, but also stay

711
00:35:04,760 --> 00:35:08,000
Speaker 1: super organized going into it so that you are prepared

712
00:35:08,040 --> 00:35:12,120
Speaker 1: for everything and anything that could pop up. Training wise, though,

713
00:35:12,520 --> 00:35:15,799
Speaker 1: with Hood to Coast, I don't know if I don't

714
00:35:15,800 --> 00:35:17,320
Speaker 1: remember if you mentioned it, but it's a two hundred

715
00:35:17,320 --> 00:35:20,600
Speaker 1: mile relay race, and so since it's a relay race,

716
00:35:20,640 --> 00:35:22,560
Speaker 1: you're going to be running fast and then sitting down,

717
00:35:22,640 --> 00:35:25,880
Speaker 1: and then running fast and then sitting down. So just

718
00:35:25,920 --> 00:35:28,280
Speaker 1: like anything that you train for, whether it's a marathon

719
00:35:28,360 --> 00:35:30,160
Speaker 1: or a five k or a trail race, you have

720
00:35:30,239 --> 00:35:34,120
Speaker 1: to eventually train for the terrain or type of race

721
00:35:34,160 --> 00:35:36,480
Speaker 1: that you're going to be running. So we got to

722
00:35:36,520 --> 00:35:40,839
Speaker 1: do a couple of those runs that are maybe morning, afternoon,

723
00:35:40,960 --> 00:35:45,080
Speaker 1: and evening, or recruiting a friend to safely do an

724
00:35:45,160 --> 00:35:49,000
Speaker 1: overnight run with you. You got to practice everything before

725
00:35:49,080 --> 00:35:49,680
Speaker 1: race day.

726
00:35:49,719 --> 00:35:52,600
Speaker 3: Gotta practice nothing new on race day.

727
00:35:52,920 --> 00:35:54,880
Speaker 2: All Right, as we wind down here, I am going

728
00:35:54,960 --> 00:35:57,719
Speaker 2: to open this up shortly for audience questions. But the

729
00:35:57,760 --> 00:36:01,400
Speaker 2: last question I'm going to ask you, we're talking about racing.

730
00:36:01,440 --> 00:36:03,800
Speaker 2: We're talking about hed to Coast a lot of individuals

731
00:36:03,800 --> 00:36:06,200
Speaker 2: trying to figure out what the right race is for

732
00:36:06,280 --> 00:36:11,040
Speaker 2: them to run. How does a runner choose the right race.

733
00:36:12,040 --> 00:36:17,160
Speaker 1: Type of race, race distance, location, whatever. At the end

734
00:36:17,239 --> 00:36:20,239
Speaker 1: of the day, it has to be something that puts

735
00:36:20,320 --> 00:36:22,920
Speaker 1: that little bit of fire in your belly. It cannot

736
00:36:22,920 --> 00:36:25,560
Speaker 1: be something that the rest of your team is signing

737
00:36:25,600 --> 00:36:27,160
Speaker 1: up for so you feel like you have to sign

738
00:36:27,280 --> 00:36:29,799
Speaker 1: up for it. It can't be I don't know, you

739
00:36:29,840 --> 00:36:31,680
Speaker 1: have to run a marathon in order to feel like

740
00:36:31,719 --> 00:36:34,439
Speaker 1: a real runner at the end of the day. Who

741
00:36:34,560 --> 00:36:37,960
Speaker 1: cares what the distance is or where it is. It

742
00:36:38,000 --> 00:36:40,920
Speaker 1: has to be something that you are excited about, because

743
00:36:40,960 --> 00:36:44,000
Speaker 1: there's going to be days like today where maybe it's

744
00:36:44,000 --> 00:36:46,160
Speaker 1: not possible to run outside and you're going to come

745
00:36:46,239 --> 00:36:48,560
Speaker 1: up with all these excuses of guess, I can't run today,

746
00:36:48,600 --> 00:36:50,839
Speaker 1: but maybe you could go to the gym and run

747
00:36:50,840 --> 00:36:54,359
Speaker 1: on the treadmill. But once those days get tough or

748
00:36:54,640 --> 00:36:56,480
Speaker 1: I don't know, the last thing that you want to do.

749
00:36:56,719 --> 00:36:58,839
Speaker 1: You have to have a goal that you're excited about

750
00:36:58,920 --> 00:37:02,000
Speaker 1: or it's going to be very easy to negotiate yourself

751
00:37:02,080 --> 00:37:02,719
Speaker 1: out of the run.

752
00:37:02,880 --> 00:37:05,879
Speaker 2: Definitely, and you know, finding the joy and the journey, right,

753
00:37:05,920 --> 00:37:08,800
Speaker 2: because if you're only looking forward to that one moment

754
00:37:08,800 --> 00:37:10,960
Speaker 2: when you cross the finish line, then what's the point

755
00:37:10,960 --> 00:37:13,440
Speaker 2: of the rest of it. So making sure that regardless

756
00:37:13,480 --> 00:37:15,959
Speaker 2: of what race you sign up for, you're having fun

757
00:37:16,040 --> 00:37:18,160
Speaker 2: and you're doing it because it's important to you, not

758
00:37:18,280 --> 00:37:21,240
Speaker 2: because you feel as though you should should yourself into

759
00:37:21,520 --> 00:37:22,640
Speaker 2: some sort of a bucket.

760
00:37:22,320 --> 00:37:23,000
Speaker 3: List item like that.

761
00:37:23,280 --> 00:37:27,600
Speaker 2: Yeah, amazing, coach Yess, Yes, you're so excellent.

762
00:37:30,239 --> 00:37:32,840
Speaker 3: All right, I'm going to open it up to audience questions.

763
00:37:32,880 --> 00:37:35,759
Speaker 2: Does someone have a question that they want to ask

764
00:37:35,960 --> 00:37:41,160
Speaker 2: coach Jess or Emily? Honestly, Armie, this is Scretchen and

765
00:37:41,200 --> 00:37:46,560
Speaker 2: this question is what advice do you have for how

766
00:37:47,120 --> 00:37:49,720
Speaker 2: a woman's cycle can impact their training?

767
00:37:50,640 --> 00:37:52,000
Speaker 4: Oh, I know that is.

768
00:37:51,960 --> 00:37:57,120
Speaker 1: A hot topic right now, and it's true. I would

769
00:37:57,160 --> 00:38:01,160
Speaker 1: say the number one piece of advice is working with

770
00:38:01,320 --> 00:38:05,680
Speaker 1: your cycle and not fighting it. So what we're seeing

771
00:38:05,719 --> 00:38:09,000
Speaker 1: now and one of I don't know something that I

772
00:38:09,000 --> 00:38:13,239
Speaker 1: feel very passionately about. It's why I ran a multi day,

773
00:38:13,239 --> 00:38:15,840
Speaker 1: three hundred mile race was to bring awareness to the

774
00:38:15,840 --> 00:38:19,480
Speaker 1: fact that women are highly underrepresented in terms of like

775
00:38:19,560 --> 00:38:22,960
Speaker 1: sports science and research, and so I think we constantly

776
00:38:23,000 --> 00:38:26,640
Speaker 1: need to be an experiment of an equals one on ourselves.

777
00:38:26,840 --> 00:38:29,920
Speaker 1: But this goes into hiring a coach and working with

778
00:38:29,960 --> 00:38:34,759
Speaker 1: a coach that is knowledgeable and comfortable with talking to

779
00:38:34,840 --> 00:38:38,279
Speaker 1: you about your menstrual cycle, even if it's just you know,

780
00:38:38,600 --> 00:38:42,240
Speaker 1: anecdotally with how you feel, and being able to adjust

781
00:38:42,320 --> 00:38:46,800
Speaker 1: that training versus that rigid you know, three week build

782
00:38:46,920 --> 00:38:50,719
Speaker 1: one down week. Maybe your period doesn't fall on that

783
00:38:51,200 --> 00:38:54,120
Speaker 1: twenty eight day cycle and your coach is giving you

784
00:38:54,200 --> 00:38:58,279
Speaker 1: workouts like tempo workouts and really difficult track workouts on

785
00:38:58,320 --> 00:39:01,640
Speaker 1: that week leading up to your period, whenever you should

786
00:39:01,719 --> 00:39:04,680
Speaker 1: really just be like hunkering down doing easy runs like

787
00:39:04,760 --> 00:39:07,520
Speaker 1: nurturing your body, and then once you get your period,

788
00:39:07,600 --> 00:39:12,160
Speaker 1: maybe doing some of those pr races and workouts and goals.

789
00:39:12,200 --> 00:39:16,239
Speaker 1: So to summarize, I would say working with it, not

790
00:39:16,400 --> 00:39:20,160
Speaker 1: against it, and finding a coach or someone knowledgeable who

791
00:39:20,160 --> 00:39:24,280
Speaker 1: can help you with this and start tailoring your training

792
00:39:25,000 --> 00:39:26,840
Speaker 1: around your own personal cycle.

793
00:39:27,120 --> 00:39:30,120
Speaker 2: Right, so, knowing yourself well enough to know where you

794
00:39:30,160 --> 00:39:32,239
Speaker 2: are in what phase of your cycle, understanding that the

795
00:39:32,280 --> 00:39:36,239
Speaker 2: different phases do impact you, and also coming to it

796
00:39:36,280 --> 00:39:39,280
Speaker 2: with some grace right one day of changing the plan.

797
00:39:39,400 --> 00:39:42,360
Speaker 2: This is why we oh so often here at the

798
00:39:42,360 --> 00:39:45,080
Speaker 2: phrase this is meant to be written in pencil, and

799
00:39:45,120 --> 00:39:47,480
Speaker 2: it's because you can mix it up and that's okay.

800
00:39:47,560 --> 00:39:51,240
Speaker 2: Have some grace with yourself and keep moving on. Yeah,

801
00:39:51,280 --> 00:39:54,160
Speaker 2: another question from the audience.

802
00:39:54,400 --> 00:39:58,600
Speaker 7: Ashley, and I'd love your advice on easy or recovery

803
00:39:58,640 --> 00:40:01,280
Speaker 7: runs because I don't know if that means like sixty

804
00:40:01,360 --> 00:40:04,480
Speaker 7: to seventy percent of your threshold or like thirty seconds

805
00:40:04,520 --> 00:40:07,200
Speaker 7: to a minute lower. I think I just get too

806
00:40:07,280 --> 00:40:08,920
Speaker 7: much math is in my head when going into it,

807
00:40:08,920 --> 00:40:10,719
Speaker 7: and it should be easy, but it like gives me

808
00:40:10,760 --> 00:40:12,719
Speaker 7: so much anxiety to think about an easy run.

809
00:40:13,080 --> 00:40:15,960
Speaker 1: I would say for an easy run or a recovery run,

810
00:40:16,000 --> 00:40:18,600
Speaker 1: that's where we're not talking about pace at all. And

811
00:40:18,640 --> 00:40:20,879
Speaker 1: I know that's easier said than done, because a lot

812
00:40:20,880 --> 00:40:23,560
Speaker 1: of our runs then, you know, get posted somewhere after

813
00:40:23,600 --> 00:40:26,520
Speaker 1: the fact, and I find that even in the middle

814
00:40:26,520 --> 00:40:28,359
Speaker 1: of a run, you're already thinking about like what this

815
00:40:28,440 --> 00:40:30,480
Speaker 1: is going to look like once it gets posted. But

816
00:40:30,719 --> 00:40:34,799
Speaker 1: I think the bigger flex is to not care at

817
00:40:34,840 --> 00:40:38,160
Speaker 1: all what it looks like. And there are plenty of

818
00:40:38,719 --> 00:40:42,200
Speaker 1: you know, Olympic Trials qualifying runners or elite runners that

819
00:40:42,280 --> 00:40:47,719
Speaker 1: are running their easy runs minutes slower than their race pace, right,

820
00:40:47,840 --> 00:40:50,960
Speaker 1: Like Kipchoge's running his easy runs at seven thirty, Meanwhile

821
00:40:51,000 --> 00:40:54,480
Speaker 1: his race pace is four minutes something. So I think

822
00:40:54,480 --> 00:40:57,239
Speaker 1: that's the bigger flex of like how slow can you go?

823
00:40:57,719 --> 00:41:00,480
Speaker 1: And on the easy days and recovery run days, I

824
00:41:00,640 --> 00:41:02,680
Speaker 1: just like to tell my runners to let them be

825
00:41:02,960 --> 00:41:06,600
Speaker 1: whatever they need to be that day and base them

826
00:41:06,640 --> 00:41:10,680
Speaker 1: on feel. Right, Like a nine minute mile can feel

827
00:41:10,840 --> 00:41:15,080
Speaker 1: very different one week and versus the following week. So

828
00:41:15,480 --> 00:41:17,680
Speaker 1: you can't really go by pace on those easy runs

829
00:41:17,680 --> 00:41:20,799
Speaker 1: and recovery runs and more, go by feel and let

830
00:41:20,840 --> 00:41:23,279
Speaker 1: it be as easy as it needs to be that day.

831
00:41:23,480 --> 00:41:26,880
Speaker 2: So when we're talking about going on feel, let's even

832
00:41:27,040 --> 00:41:30,040
Speaker 2: narrow that down a little bit more. If someone, say,

833
00:41:30,680 --> 00:41:34,040
Speaker 2: is a runner who goes out and on a regular

834
00:41:34,120 --> 00:41:37,640
Speaker 2: run day they're at seven out of ten, what would

835
00:41:37,680 --> 00:41:39,759
Speaker 2: their recovery run day feel like?

836
00:41:40,200 --> 00:41:42,879
Speaker 1: So for like your your warm up and cool down

837
00:41:43,000 --> 00:41:46,080
Speaker 1: that's like a two out of ten. It should feel

838
00:41:46,120 --> 00:41:49,480
Speaker 1: like something that you could do in theory forever. It

839
00:41:49,520 --> 00:41:52,759
Speaker 1: should feel like maybe it's a power walk to warm up,

840
00:41:52,880 --> 00:41:55,640
Speaker 1: maybe it's a walk with a bounce, so that it

841
00:41:55,760 --> 00:41:58,359
Speaker 1: just looks like running and then once you get once

842
00:41:58,400 --> 00:42:01,040
Speaker 1: you get warmed up and into that easy run or

843
00:42:01,160 --> 00:42:04,799
Speaker 1: recovery run, it's really just a five out of ten.

844
00:42:04,920 --> 00:42:07,680
Speaker 1: You're hanging out at fifty percent effort. It should again

845
00:42:07,800 --> 00:42:09,840
Speaker 1: feel like you can talk there, you can have a

846
00:42:09,880 --> 00:42:13,560
Speaker 1: conversation there, you can listen to a podcast and be

847
00:42:13,600 --> 00:42:14,839
Speaker 1: able to pay attention to it.

848
00:42:15,800 --> 00:42:16,880
Speaker 4: So we're hanging.

849
00:42:16,640 --> 00:42:18,680
Speaker 1: Out at like a five out of ten effort once

850
00:42:18,719 --> 00:42:19,480
Speaker 1: you get warmed up.

851
00:42:19,719 --> 00:42:22,239
Speaker 2: Okay, really great advice there on recovery runs. We're going

852
00:42:22,320 --> 00:42:25,400
Speaker 2: to take one more question from the audience. Oh we have,

853
00:42:25,760 --> 00:42:27,880
Speaker 2: We'll take two more. So I'm going to take right

854
00:42:27,960 --> 00:42:28,880
Speaker 2: up here in the front.

855
00:42:28,680 --> 00:42:31,400
Speaker 6: Amma, Michelle, and I would love to hear from both

856
00:42:31,400 --> 00:42:33,800
Speaker 6: of you. Jess, I love that you mentioned the myth

857
00:42:34,000 --> 00:42:36,239
Speaker 6: that like, if I don't run a marathon, I'm not

858
00:42:36,280 --> 00:42:39,279
Speaker 6: a real runner. Something that I hear a lot is

859
00:42:39,320 --> 00:42:42,000
Speaker 6: a myth that I'm not a real runner if I

860
00:42:42,040 --> 00:42:44,840
Speaker 6: don't look like a runner or have the body type,

861
00:42:44,920 --> 00:42:47,560
Speaker 6: the stereotypical body type of a runner. So how do

862
00:42:47,600 --> 00:42:49,759
Speaker 6: you encourage someone who feels like they won't fit into

863
00:42:49,800 --> 00:42:50,759
Speaker 6: the community in that way?

864
00:42:52,560 --> 00:42:55,600
Speaker 1: My number one thing is to just come out and

865
00:42:55,640 --> 00:42:59,279
Speaker 1: see for yourself. Come to a group run, and you

866
00:42:59,320 --> 00:43:02,760
Speaker 1: will see that you can definitely never judge a runner

867
00:43:02,800 --> 00:43:05,800
Speaker 1: by what they look like. There's been plenty of times

868
00:43:05,880 --> 00:43:09,920
Speaker 1: on the trails where a seven year old man carrying

869
00:43:09,920 --> 00:43:14,160
Speaker 1: a loaf of bread is passing me. So you cannot

870
00:43:14,239 --> 00:43:16,680
Speaker 1: judge a runner by how they look, that's for sure.

871
00:43:17,200 --> 00:43:20,720
Speaker 1: And like the Nike's saying, if you have a body,

872
00:43:20,920 --> 00:43:24,880
Speaker 1: you are an athlete, I think you just have to

873
00:43:24,960 --> 00:43:29,279
Speaker 1: accept that no matter what your body type is, as

874
00:43:29,280 --> 00:43:31,759
Speaker 1: long as you are getting out there and you are

875
00:43:31,880 --> 00:43:35,279
Speaker 1: starting your run, you're a runner. Or even if you

876
00:43:35,600 --> 00:43:37,520
Speaker 1: have never run before, then you're just a runner who's

877
00:43:37,560 --> 00:43:38,240
Speaker 1: never run before.

878
00:43:38,560 --> 00:43:41,600
Speaker 3: So, Michelle, I love this question. Thank you so much

879
00:43:41,600 --> 00:43:42,160
Speaker 3: for asking it.

880
00:43:42,239 --> 00:43:45,240
Speaker 2: I think that something to keep in mind as well

881
00:43:45,480 --> 00:43:47,880
Speaker 2: is that to just this point, getting out there is

882
00:43:48,200 --> 00:43:51,080
Speaker 2: often the hardest part, especially when you feel really intimidated.

883
00:43:51,200 --> 00:43:54,120
Speaker 2: So going out and realizing that you are not alone

884
00:43:54,120 --> 00:43:56,279
Speaker 2: in how you feel, there are going to be so

885
00:43:56,360 --> 00:43:59,760
Speaker 2: many people in your community who have various forms of insecurities,

886
00:43:59,800 --> 00:44:02,680
Speaker 2: and so knowing that you show up as your authentic self,

887
00:44:02,680 --> 00:44:05,080
Speaker 2: it gives you an opportunity to not only connect with

888
00:44:05,120 --> 00:44:08,360
Speaker 2: individuals through the run, but then also talk about so

889
00:44:08,440 --> 00:44:11,880
Speaker 2: many other things and putting yourself out there again understandably

890
00:44:12,480 --> 00:44:15,840
Speaker 2: very challenging. But once you do, I don't know a

891
00:44:15,920 --> 00:44:17,239
Speaker 2: person that's ever regretted it.

892
00:44:17,440 --> 00:44:19,680
Speaker 4: Yeah, Hector mentions it on his community.

893
00:44:19,680 --> 00:44:22,279
Speaker 1: Above all run that he is a if you don't

894
00:44:22,280 --> 00:44:24,600
Speaker 1: know him, he's a two hundred pound Dominican man and

895
00:44:24,680 --> 00:44:28,960
Speaker 1: he is a runner. So all body types, all ages,

896
00:44:29,200 --> 00:44:32,480
Speaker 1: all races, we are all a runner. But yeah, easier

897
00:44:32,520 --> 00:44:34,680
Speaker 1: said than done to get out of your head with that.

898
00:44:35,000 --> 00:44:37,560
Speaker 2: Totally, totally thank you for that question. We're going to

899
00:44:37,560 --> 00:44:39,640
Speaker 2: go for our final question up here in the front.

900
00:44:40,160 --> 00:44:43,640
Speaker 5: Hello, I'm Chrissy, and I wanted to ask a question

901
00:44:43,800 --> 00:44:46,560
Speaker 5: I got told this one. I went across country camp

902
00:44:46,600 --> 00:44:49,000
Speaker 5: and there was a coach that said, we all have

903
00:44:49,080 --> 00:44:51,880
Speaker 5: our own boxes, not that we put ourselves into, but

904
00:44:51,920 --> 00:44:54,279
Speaker 5: that we start in, and so how do we break

905
00:44:54,280 --> 00:44:56,240
Speaker 5: out of those? And my question is for you guys

906
00:44:56,320 --> 00:44:58,759
Speaker 5: on what is your advice on breaking out of that

907
00:44:58,960 --> 00:45:01,239
Speaker 5: and kind of getting to your goals and kind of

908
00:45:01,760 --> 00:45:04,439
Speaker 5: fighting that fear of hitting that goal or missing that goal.

909
00:45:05,200 --> 00:45:08,200
Speaker 3: I'm gonna kick us off, go for it, and then I'm.

910
00:45:08,080 --> 00:45:10,680
Speaker 4: Gonna embarrass the person that asked this question.

911
00:45:10,480 --> 00:45:15,480
Speaker 2: So go for okay, we love foreshadowing like that. Well,

912
00:45:15,520 --> 00:45:18,879
Speaker 2: I'll start off by not embarrassing you. I never had

913
00:45:18,920 --> 00:45:21,719
Speaker 2: an aspiration ever to qualify for the Boston Marathon. It

914
00:45:21,760 --> 00:45:24,960
Speaker 2: was never something on my radar as a person that

915
00:45:25,040 --> 00:45:27,440
Speaker 2: found running at a time in my life where I

916
00:45:27,520 --> 00:45:30,600
Speaker 2: began with a lot of negative self talk, running enabled

917
00:45:30,640 --> 00:45:32,680
Speaker 2: me to see my own potential and get really excited.

918
00:45:32,719 --> 00:45:34,040
Speaker 3: And I did it because it was fun.

919
00:45:34,400 --> 00:45:37,040
Speaker 2: I never had a goal in my definition to quote

920
00:45:37,120 --> 00:45:39,879
Speaker 2: unquote run fast, and so for me, I was able

921
00:45:39,920 --> 00:45:42,320
Speaker 2: to break outside of the box when I stopped putting

922
00:45:42,360 --> 00:45:46,000
Speaker 2: limitations on myself just that were arbitrary, and I started

923
00:45:46,040 --> 00:45:49,160
Speaker 2: running based on feel. I started leaning into community, I

924
00:45:49,200 --> 00:45:51,680
Speaker 2: started finding friends that I could share my runs with,

925
00:45:51,719 --> 00:45:53,640
Speaker 2: and all of those things paid off for me in

926
00:45:53,680 --> 00:45:56,719
Speaker 2: a way that I never even expected. So again, that

927
00:45:56,840 --> 00:45:59,840
Speaker 2: for me was rooted in a lot of self belief

928
00:46:00,200 --> 00:46:04,360
Speaker 2: and also just the feel, asking myself hundreds of times

929
00:46:04,480 --> 00:46:07,160
Speaker 2: during the Chicago Marathon in twenty nineteen, like how do

930
00:46:07,200 --> 00:46:07,879
Speaker 2: you feel right now?

931
00:46:07,880 --> 00:46:09,320
Speaker 3: What is your rate of perceived exertion?

932
00:46:09,400 --> 00:46:11,279
Speaker 2: Can you keep running like this for one hour, for

933
00:46:11,320 --> 00:46:14,760
Speaker 2: two hours, for three hours and then beyond my wildest dreams.

934
00:46:14,760 --> 00:46:16,319
Speaker 2: I was able to do something that I never thought

935
00:46:16,320 --> 00:46:19,080
Speaker 2: capable of that I was capable of. So for me,

936
00:46:19,200 --> 00:46:22,040
Speaker 2: breaking out of the box is really just doing an

937
00:46:22,080 --> 00:46:24,640
Speaker 2: inner deep dive and an inner audit of how I

938
00:46:24,760 --> 00:46:27,279
Speaker 2: feel and being honest with myself so that I can

939
00:46:27,360 --> 00:46:30,320
Speaker 2: go after whatever my big potential is and not limiting

940
00:46:30,400 --> 00:46:32,440
Speaker 2: that potential, not being the only thing that's standing in

941
00:46:32,440 --> 00:46:32,959
Speaker 2: my own way.

942
00:46:33,920 --> 00:46:35,160
Speaker 3: Love that, Thanks Chess.

943
00:46:35,280 --> 00:46:37,640
Speaker 4: I'm not going to embarrass her. I'm going to hyper up.

944
00:46:37,719 --> 00:46:40,640
Speaker 3: Oh okay, that's cool. Yeah yeah, yeah, yeah yeah, okay.

945
00:46:40,840 --> 00:46:43,600
Speaker 4: So I'm not hazing anyone on your podcast, please don't.

946
00:46:45,040 --> 00:46:48,640
Speaker 1: So running is all about being uncomfortable and then being

947
00:46:48,640 --> 00:46:51,480
Speaker 1: okay with being uncomfortable, and sometimes that means putting yourself

948
00:46:51,480 --> 00:46:56,200
Speaker 1: in uncomfortable situations on purpose and trying new things in

949
00:46:56,320 --> 00:46:58,319
Speaker 1: order to kind of like break out of that box

950
00:46:58,360 --> 00:46:59,920
Speaker 1: that you put yourself in or the type of runner

951
00:46:59,920 --> 00:47:03,120
Speaker 1: that you think that you are. And Chrissy herself just

952
00:47:03,160 --> 00:47:07,480
Speaker 1: put herself in an uncomfortable situation and joined a historically

953
00:47:07,680 --> 00:47:14,400
Speaker 1: super fast race, an unsanctioned race with all of you know,

954
00:47:14,400 --> 00:47:16,520
Speaker 1: two hundred people in New York, meeting at two o'clock

955
00:47:16,560 --> 00:47:18,720
Speaker 1: in the morning to run very quickly through the streets.

956
00:47:18,719 --> 00:47:21,880
Speaker 1: And maybe you don't consider yourself a super fast runner,

957
00:47:21,880 --> 00:47:24,600
Speaker 1: but you still signed up for that race. And that's

958
00:47:24,680 --> 00:47:27,480
Speaker 1: a very vulnerable thing to do. And running is very

959
00:47:27,560 --> 00:47:30,520
Speaker 1: vulnerable because you're out there and everyone can see what

960
00:47:30,600 --> 00:47:34,040
Speaker 1: you're doing. And honestly, that's like something that I've been

961
00:47:34,080 --> 00:47:36,640
Speaker 1: too afraid to sign up for. And I'm looking at

962
00:47:36,680 --> 00:47:38,640
Speaker 1: people in the audience who have signed up for it,

963
00:47:38,719 --> 00:47:42,719
Speaker 1: and now I assume that, like you now are no

964
00:47:42,800 --> 00:47:45,399
Speaker 1: longer in this box, and you tried this totally new,

965
00:47:45,440 --> 00:47:48,200
Speaker 1: scary thing and you're like, I can do that thing.

966
00:47:48,280 --> 00:47:51,680
Speaker 1: And so it's all about being vulnerable and purposely putting

967
00:47:51,719 --> 00:47:54,600
Speaker 1: yourself into some uncomfortable situations.

968
00:47:54,719 --> 00:47:56,000
Speaker 3: You never know until you try.

969
00:47:56,120 --> 00:47:58,040
Speaker 1: Yeah, maybe you're good at it, maybe maybe you hate it,

970
00:47:58,120 --> 00:47:59,879
Speaker 1: maybe it sucks, but that's all right.

971
00:48:00,040 --> 00:48:02,080
Speaker 2: At the very off the list, at the very end

972
00:48:02,080 --> 00:48:04,359
Speaker 2: of it, we know that there is no such thing

973
00:48:04,480 --> 00:48:07,600
Speaker 2: as failure within running, right, just like with every hurdle

974
00:48:07,640 --> 00:48:10,719
Speaker 2: that we overcome, these instances give us the opportunity to

975
00:48:10,800 --> 00:48:13,680
Speaker 2: learn about ourselves and take those learnings with us as

976
00:48:13,719 --> 00:48:16,120
Speaker 2: we move forward.

977
00:48:16,160 --> 00:48:16,840
Speaker 4: It I love that.

978
00:48:18,800 --> 00:48:20,000
Speaker 3: I'm ending this podcast.

979
00:48:20,120 --> 00:48:23,040
Speaker 2: I want to thank Coach Jess for her wisdom today,

980
00:48:23,040 --> 00:48:25,040
Speaker 2: I want to thank all of you for coming out

981
00:48:25,040 --> 00:48:27,839
Speaker 2: to celebrate Global Running with us. Also the team at

982
00:48:27,920 --> 00:48:31,200
Speaker 2: Nike sitting here recording this live insight of Nike's New

983
00:48:31,280 --> 00:48:32,839
Speaker 2: York headquarters, So thanks so much.

984
00:48:32,920 --> 00:48:34,200
Speaker 3: Let's give it up for Coach Jess.

985
00:48:35,239 --> 00:48:46,560
Speaker 2: Happy Global Running Day, everyone,