Episode 29 - The Journey of Maturing as a Runner: Lessons Learned Over Time

Episode Summary:

In this episode, Alison reflects on her personal growth as a runner over the years. She compares her early running experiences to her current approach, focusing on aspects like pacing, breathing, fueling, and strength training. Alison discusses how she used to run with little variety in pace and now intentionally varies her speeds for improved performance, along with using nasal breathing for better oxygen efficiency. She also highlights the importance of tuning into her body, fueling properly during training, and adopting strength training routines to support her running and overall health. Alison also covers the importance of strategy, self-compassion, and patience. She discusses how her past lack of strength training has transformed into a more structured routine, focusing on seasonal training for both strength and running volume. Reflecting on her journey, she feels a deeper connection to running now, with more wisdom and understanding than in her earlier years. Alison wraps up by encouraging listeners to share the episode if they found it helpful.

Key Takeaways:

• Evolution of Pacing and Training: Alison discusses how her pacing has become more intentional over the years, with a greater variety of paces in her training. She explains the importance of using different paces for different training zones and how it has led to improved performance, even as she runs slower than she did in her 20s.
  
• Breathing Techniques: She emphasizes the role of nasal breathing in her easy runs and how it improves oxygen efficiency. Alison also explains using her breath as a tool for different running intensities, which has helped with reducing neck and shoulder tension.
  
• Tuning In vs. Tuning Out: Alison highlights the shift in her mindset towards listening to her body rather than pushing through pain at all costs. She now approaches discomfort with curiosity, understanding what her body needs and adjusting her training accordingly.
  
• Importance of Fueling: Over the years, Alison has learned the importance of proper fueling, both for performance and recovery. She now ensures she eats well before and after runs, emphasizing the need for regular meals and snacks to prevent GI distress and support hormone health.
  
• Strength Training: Alison shares how her approach to strength training has changed from doing minimal exercises to focusing on building real strength with structured lifts and plyometrics. She views strength training as crucial for supporting her running and overall health, especially as she matures.
  
  

Time Stamps:

[00:00] - Introduction and Personal Reflection

[02:03] - Pacing and Training Evolution

[07:44] - Breathing and Body Awareness

[13:08] - Saying No and Strategic Training

[15:43] - Fueling and Strength Training

[21:36] - Conclusion and Takeaways

Resources Mentioned:

• Women’s Running Academy: A 12-week group coaching and education program to help female runners ditch the cycle of injury and burn out and finally make real, consistent progress towards their goals.

Quotes:

• "I’ve taken a lot of time over the past years to understand my body's language and understand its needs so that when these discomforts, these pains pop up, I can respond to them, approaching them with curiosity, knowing that as I push my volume or my intensity, I should expect some level of uncomfortable response from my body and not try to tune it out, but lean into it."
  
• "Maturing as a runner for me means more strategy, more self-compassion and more patience."

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