Podcast 19: The Best Types of Massage for Runners

This is part two of the interview with Holley DeShaw is a licensed massage and sports performance specialist.

In this episode we discuss: 

Best types of massage for runners.

How to tailor massage to improved performance.

How to find the right massage therapist and what to look for.

Other tools you can use to boost recovery. 
The perfect warm up and cool down for running workouts.

I hope you enjoy this episode with Holley DeShaw!

Podcast 18: The Art of Recovery and Performance

Holley DeShaw is a licensed massage and sports performance specialist and has 13 years of experience in working on the human body and thousands of hours of hands on therapy with some of the most elite athletes in the World.  

When it comes to Teams for USA Track and Field, Holley has been on Medical Staff at the Olympics, the Pan American Games, Continental Cup and Diamond League events all over the world.  She has also worked for some of the most elite athletes and their foundations at the Chicago and New York Marathons.  

Holley has worked with runners such as Shannon Rowbury, Ryan & Sara Hall, Matt Centrowitz, Galen Rupp, Shalane Flanagan and Kara Goucher to name a few in the distance running community.  

She has extensive experience in remedial, rehab, and sports performance therapy spanning over a decade of working with every level of athlete and runner ranging from your weekend warrior to world record holders and gold medalists.  

Holley also works with athletes in the NBA and NFL and is a Medical Spokesperson and product developer consultant for new product lines with KT TAPE and is the Sports Medical Performance Specialist for recovery with Trackgirlz.  Holley has been featured in numerous publications including Runner’s World, Running Times, Sports Massage for Runners and the Sports Bank to name a few.  

I hope you enjoy this episode with Holley DeShaw!

In podcast episode 17:

This is part II of the interview with Physical Therapist and owner of Todd's Body Shop, Todd Eekhoff (aka, The Body Mechanic).

• At what point should a runner see a physical therapist? [00 - 2:30] 
• How pro athletes utilize physical therapy to perform at their best. [2:31 - 7:30]
• How to find a running friendly Physical Therapist in your area and what to look for in a therapist. [7:31 - 11:00]
• Tools for runners (foam, balls, ice, and more) [11:01 - 15:30]
• Rapid Fire Question and Answer. We cover calf strains and tears, an exercise to release calf tightness, how to know when you should push through or take a break from training, how running shoes can help relieve pain, what's the deal with neuroma's and sciatica, what to do about tight, painful hip flexors from sitting, sore hamstrings - what to do, [15:31 - 45:00]

In podcast episode 16:

If you’ve ever had an injury or want to prevent them, this is one show you don’t want to miss!

• Introduction to Physical Therapist and owner of Todd's Body Shop, Todd Eekhoff [00 - 5:00].
• The most common running injuries, what they are, why they happen, and how to fix them forever, plus the evolution of running shoes, improving your cadence and form, and the secret to improved performance, efficiency and injury prevention.  [5:01 - 39:04]

Use this five minute active warm up before your running and walking workouts. In this warm up, I guide you through a series of dynamic warm up exercises as well and walking to prepare you for your workout ahead.

This warm up gradually increases your circulation to your working muscles, activates your running and walking muscles, and improves muscle and joint range of motion. It also makes the transition from zero to workout feel like butta. Enjoy!

Visit my YouTube Channel Jenny Hadfield for a visual demonstration of these exercises here: https://www.youtube.com/watch?v=vL7wkpyQe6Y

In podcast episode 14:

• Sports Nutritionist and Author of Run to Lose, Pam Bede shares what to eat before a run and race, when to eat it and what not to eat. [1:00 - 6:50]
• How to fuel before a race that starts in late morning like the Boston and New York City Marathons, evening like Vegas Rock n Roll Marathon and very early morning races like Disney [6:51 - 14:00]
• How to fuel and hydrate during a run and race, and during back to back races like the Dopey Challenge.  [14:01 - 20:04]
• How to fuel after a short and long runs, and races. [29:05 - 33:40]
• How to eat during race week and when and how to carbo load. [33:41 - 38:03]
• What are soluable and insoluable fiber, and what are the best fiber choices for race week. [38:04 - 39:42]

In podcast episode 13:

• Introduction to Sports Nutritionist and Author of Run to Lose, Pam Bede [00 - 4:19]
• How to lose weight while training for a race [4:20 - 11:15]
• The easiest way to lose weight with running how running "low" can help you burn more fat [11:16 - 19:15]
• How to lose and maintain weight during perimenopause, menopause and for men with low testosterone. [ 19:16 - 25:28]
• Why we need to stop grazing (eating all day long) [25:29 - 28:04]
• How to dial in how much to eat daily, the benefits of eating calories and drinking calories [28:05 - 34:15]
• The effects of vitamin D on energy levels, how to boost it through nutrition and what type of vitamin D to take as a supplement. [34:16 - 39:00] 
• Good sources of iron for runners besides red meat, why runners lose more iron than others, and how to increase iron levels. [39:01 - to 41:45].

In podcast episode 12:

• We chit chat about running the Havana Half Marathon in Cuba, and running on Broadway.[00 - 12:08]
• You'll learn:
  • Our Top Five Favorite Holiday Gifts for Runners and a Special Song [12:09 - 27:18]
  • Two Perfect Holiday Workouts to Boost Metabolism in 30 Minutes or Less [27:19 - 34:10]
  • Success Story [34:11 - 36:38]
  • Introducing the Challenge 2017 [36:39 - 41:35]
  • How to Tailor Your Race Warm Up by the Distance [41:36 - 48:19]
  • How to Stay Warm in the Pre-Race Corral [48:20 - 49:22]
  • Five Ways to Modify and Conquer Your Long Runs When Winter Weather Hits [49:23 - 61:00]

In podcast episode 11:

• We chit chat about Chicago Cubs, the South of France Running Cruise and the Holiday Challenge [00 - 8:00]
• You'll learn:
  • Simple ways to control your portions [8:01 - 18:42]
  • Success Stories! [18:43 - 20:52]
  • How to transition safely into a high cushion, low drop running shoe like Hoka's and Altra's [20:53 - 28:45]
  • How to run on snow safely and a fun winter speed workout [28:46 - 41:23]
  • How to get rid of side stitches and prevent them [41:24 - 48:39]
  • A tribute to Leonard Cohen [48:40 - 49:22]

In podcast episode 10:

• We chit chat about the new format of the Chicago Marathon and the Chicago Cubs, and the South of France Running Cruise[00 - 9:05]
• Coach Jenny (CJ) answers Jack's question on How to recover after a hard race[9:06 - 20:50]
• How to transition to indoor running safely and maintain outdoor fitness
  . [20:51 - 28:23]
• CJ answers Doug's question about why he may have aches and pains at the start of his training season. [28:24 - 40:10]
• How to prevent and deal with an inflamed toenail. [40:11 - 44:00]
• Learn about the Holiday Challenge! [44:01 - 46:26]

In podcast episode 9:

• We're back from our summer break and share a little about our adventures [00 - 5:00]
• Coach Jenny (CJ) answers Beth's question on how to get your running motivation back. [5:05 - 11:30]
• CJ talks about how to race with her Flow-Based running strategy. [11:32 - 19:18]
• CJ shares tips on how to get started with trail running and her must-know before you venture off the beaten path tips. [19:30 - 32:25]
• CJ explains how to dress for cool weather running. [32:42 - 43:45]
• Learn about the upcoming Holiday Challenge! [44:02 - 45:43]
• A special shout out to a Challenger Andy Downs! [45:54 - 49:20] 

In podcast episode 8:

• We share more inspiring #TimelessChallenge Success Stories [00 - 5:50]
• You'll learn how to improve your sleep and your performance. Coach Jenny shares the impact her extreme sleep deprivation had on her life. [5:50 - 26:00]
• How to train through pregnancy and how to adjust your goals. [26:10 - 45:24]
• What is means when your lactate threshold (redline) raises [45:30:23 - 49:30]
• A special shout out to a Challenge Program Champion!

Thanks for the listen! Listen to it on iTunes. Stream to listen now by clicking here. Download as an MP3 by right-clicking here and choosing "save as." Or you can listen to this Podcast on Soundcloud.    

In episode 7:

I share how my renewal habit is helping me become a better coach. You’ll hear about Andi’s spring healthy habits focus, as well as some other inspiring ways to renew and refresh your life this season. [00 - 12:30]

Learn what the Challenge 2016 Program is and how to join [12:31 - 14:22]

Coach Jenny teaches you how to run hills correctly with two easy strategies. The first will help you learn to love and run hills efficiently. The second will help you improve your hill running power, strength and speed. You’ll also learn how to race on hills and kill it! [14:23 - 29:48]

You’ll learn how to run a trail race in color, and how to race multiple races optimally and with less risk of injury over a short period of time (several races in a season). [29:49 - 40:38]

Coach Jenny also shares:

An easy trick to shed seconds off your race time. [40:39 - 44:30]

How to use run-walk intervals to train for long runs and a marathon (or any race). [45:00 - 54:02]

Where you should look form wise to avoid tripping and falling on the run. [54:03 - 58:55]

Thanks for the listen!

In episode 6:

You'll learn six spring rituals to renew your running and life performance.

You'll be motivated by some recent race success stories using Coach Jenny's Flow-Based Racing in Color strategy.

You'll be challenged to take the Coach Jenny's Timeless Challenge, learn a few fun workouts you can try to run in color, how to avoid long runs gone wrong, and how to use pick ups and striders to improve your form. Find show notes and details for the workouts mentioned at: https://www.jennyhadfield.com/podcast-spring-rituals/

Thanks for the listen!

In this episode, we answer running questions and share a finish strong strategy for pacing yourself during a half or full marathon. You'll learn how to run your best race on any given day. I share how to train for multiple races in a season, and how to train in between each race. We discuss how and when to make the tough decision to drop out of a race and why it's important to do so in certain times. You'll learn why it's important to not run at 1% incline on the treadmill, and how to safely transition your runs to the roads this spring. And we finish up by answering a question on how to weave other non-running (cycling) goals into your training. Thanks for listening! Coach Jenny & Andi

In this episode, we talk about how to boost metabolism with non-exercise activity during the day, and how to lose or at least maintain your weight on a cruise. I explain what running intervals are, how to run them safely and effectively to improve speed, and share two workouts you'll love. We talk about the next Challenge series and Andi shares a quick and easy real food breakfast recipe.

I answer a question on why I coach runners by time instead of mileage, and share a powerful success story of how a runner shed over 26 minutes in his marathon time in just five months. Show notes with workout descriptions and recipe can be found at https://www.jennyhadfield.com/podcast-runfasterwiththeseworkouts/ 

Thanks for listening! Jenny

In this episode, Jenny and Andi talk about the benefits of their healthy habits challenge. Jenny explains the February Challenge, a new strength training routine for runners, and the importance of boosting our NEAT factor for weight control.

Jenny answers training questions on running and menopause, how to figure out your heart rate zones, why runners gain weight during marathon training, and how to avoid it. Andi teaches us how to take a flattering selfie. Jenny explains what the Caribbean Running Cruise is, and why you want to go on it next year.

In this episode:

• Coach Jenny and Andi talk holiday activity.
• Whether New Year's Resolutions help or hurt.
• Simple, effective ways to train for a breakthrough running year.              
• A sneak peek at the January Challenge.
• How to get back into running after sickness.
• How to safely shorten your training program if you're running behind.

In episode 1, Coach Jenny Hadfield introduces the podcast, the show's personalities, talks tips for surviving the holidays and a new challenge for 2016.