What The Run?!

Race on the Base - As of when this episode was published, the Race on the Base website was down. I am not quite sure why that is, but I hope the race will go on for 2020 and beyond! John 13:34-35 - "A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.” (NIV - New International Version) Vulfpeck - Vulfpeck is the musical funk group that Kevin likes listening to. Find out more at https://what-the-run.pinecast.co

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For Episode 16, I had the honor and privilege to interview Tim Park! Tim is a good friend of mine, and he is quite the adventurer. This episode was a fun one because although Tim has run some races (e.g., LA Marathon, Ragnar Relay, various races, etc.), he is not naturally drawn to running. He goes more into this in the latter parts of the episode! It is also worth noting that Tim has been involved in philanthropic efforts with Love Anaheim. Love Anaheim was founded in January 2016, and it is a service project movement that has mobilized the help of over 2,700 volunteers for 200+ projects across the City of Anaheim. These projects fill the needs of people who need help or assistance. Love Anaheim has an initiative called "Better Way Anaheim" that provides access to resources to help bring an end to homelessness. Especially if you live in the Orange County (California) area, check out their website (https://www.LoveAnaheim.org) to see what they do and how you can get involved! Many thanks to Tim, and I hope all you listeners enjoy this episode! Find out more at https://what-the-run.pinecast.co

Paul Park, an actuary and lover of the outdoors, is the first official interview of the "What The Run?!" podcast! Paul is a close friend who I have known for close to 13 years. Never a runner until he decided to buckle down and do the 2018 LA Marathon, Paul shares many insightful nuggets about both running and non-running things!

Seven Continents Club World Marathon Challenge Antarctica Marathon Antarctic Ice Marathon Find out more at https://what-the-run.pinecast.co

Chafing, according to Wikipedia. Not a complete definition, but a good "starter" definition. The longer you run and/or the more you sweat, the more susceptible you are to chafing! Some measures I take to prevent chafing are (in no particular order): athletic tape over the affected areas (particularly for the nipple area), Body Glide (or a similar anti-chafing stick), non-cotton fabrics (Dri-Fit or polyester materials do a LOT better than cotton). Find out more at https://what-the-run.pinecast.co

Cadence (also known as "stride rate") refers to the number of steps you take per minute. You can also think of it as the number of times per minute that your feet hit the ground. I have found downhill running helpful for increasing stride rate. Why is this? Running downhill forces your feet to move quickly so that you don't fall forward. If your feet don't keep up, you're likely to fall. So, your feet compensate by moving faster. Using a metronome (there are many different ones available for free download on your smartphone) has also been helpful for me. By having an audio reference of how fast a certain cadence is, I can match my steps to the beats. At the end of the day, cadence is especially helpful for building speed and preventing injuries. Regarding injury prevention, a faster cadence typically means that your feet land softer versus a slower cadence that would require longer and more intense strides (which is a recipe for potential injuries). Find out more at https://what-the-run.pinecast.co

There are many resources on interval training and HIIT (high-intensity interval training)! A basic Google search should yield some good and reputable results. Interval training is useful not just in training for shorter distance races, but it can be just as effective when incorporating it into training for longer distance races, such as a marathon! Interval training could be done based on time, distance, or even things like incline. If you've never seriously tried interval training, try it next time! One thing to note is that when you're doing the "intense" part of the interval training, make sure you're already warmed up at that point. You definitely don't want to pull something like a hamstring if you're not warmed up. If you're not sure, go at a "moderate" intensity effort and gradually work your way up to a more intense effort. Find out more at https://what-the-run.pinecast.co

My apologies for the terrible audio! That's what I get for recording on the go! The running apps mentioned in the episode are: Strava, Nike Run Club, and Run with Map My Run. Also, look for future episodes with GUESTS! Guests will come in all shapes, sizes, skill levels, and personalities! Find out more at https://what-the-run.pinecast.co

If you'd like to take on the challenge mentioned via the big announcement in this episode, then please reach out to me to let me know! E-mail: WhatTheRunShow@gmail.com Instagram & Twitter: WhatTheRunShow Find out more on the What The Run?! website.

Here's a link to the YouTube video that I refer to in the episode: https://www.youtube.com/watch?v=AOpktrK-pts You can watch from starting at 4:21 of the video. Find out more on the What The Run?! website.

In the same way that you should address car issues by stopping and diagnosing problems sooner rather than later, we should honestly assess whether any injury (big or small) might have the potential to lead to something worse. Just as you would be hesitant to drive a car that's not balanced or aligned, we should be hesitant to keep running if we have sustained an injury. It might not necessarily mean that we don't run altogether, but it might mean an adjustment and/or scaling down. We...

The most helpful resource that I use to find races is Running In The USA! In my experience, they have the most functional and cleanest race search engine that I know of. Running In The USA: https://runningintheusa.com/ I also mentioned a few others, like "Raceplace" and "Active". I don't use those sites very often, but there are still a good handful of races on those websites. Raceplace: https://www.raceplace.com/ Active: https://www.active.com/ Also, running friends are a great way...

What is the "10% Rule" in running? In this episode, we explore what it is and if it might be something you want to use in your training. We start exploring weekly mileage as well in this brief discussion. Find out more on the What The Run?! website.

In this episode, I mention the concept of how to stretch before running. To which, I would say that the more helpful concept might be "warming up" rather than "stretching". That being said, there are a LOT of dynamic warmup movements that runners can do before they run. Below are a few links to give you some ideas on dynamic movements you can do before running. Different stretches have different levels of effectiveness for different runners, so feel free to experiment and build your...

In this episode, I tackle three ways or methods I've personally used to stay motivated to run. One method is more philosophical in nature, while the other two methods tend to be more practical. I have used a combination of the three methods to keep me running all of these years! Here's a link to the book (The Motivation Myth by Jeff Haden) I was talking about in this episode: https://amzn.to/2JnsrpX Find out more on the What The Run?! website.

SHOW NOTES I personally love the Nike Air Zoom Pegasus shoes. I've worn them for about eight years now, and I feel like they are a good balance of functional and fashionable. As of this podcast episode, the Pegasus 35 is the most current version. Here are some of the stores/links referred to in the episode: https://www.finishline.comhttps://www.jackrabbit.comhttps://www.hibbett.comhttps://www.nike.comhttps://www.google.com/shopping?hl=en Remember, previous generations of a shoe can be...

SHOW NOTES In simplest terms, a 5K refers to a 5-kilometer (or 5 km) race. And, 5 kilometers is roughly equal to 3.1 miles. If you want to see the “Runner’s World” magazine article I referred to in the podcast episode, click here. If you want to check out the Hot Chocolate 5K race in Chicago that I mentioned, click here. If you don’t remember anything else, a 5K: 1) is a great first-time race due to its short distance (relative to the longer race distances), 2) tends to be...