Nell Rojas joins us for the show today to discuss marathon training, coaching, her journey through running, strength training, and much more. Nell's Bio:  Nell is an elite marathon runner and running and strength coach. She found marathon running late in her career and has had recent success placing 9th at the 2020 Marathon Olympic Trials, winning Grandma's Marathon, and qualifying for the 10k olympic trials. Nell has been coaching athletes for 15 years with a focus on strength training for runners. She ran at the University of Northern Arizona and competed as a professional triathlete after college. Connect with Nell: Website: www.RojasRunning.com Email: nell@rojasrunning.com Instagram: @nell_rojas_running --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Strong Runner Chick Radio

Episode 179: Nell Rojas, on Marathon Training for Boston, Strength Training, and Progressing in the Sport

Shannon Mulcahy is the founder of Mulcahy Performance Consulting - a sport psychology practice empowering athletes to drop their unhelpful thoughts to make their wildest dreams a reality. Shannon holds a Master's in Sport and Exercise Psychology and has worked with hundreds of athletes and coaches worldwide. When she's not working with athletes, she can be found on a trail or in a lake training for her own races. Question and topics we dive into with Shannon include: Diving into your own athletic journey What led you into mental performance coaching Mental Performance 101 -- the big pillars/rocks, things to know Top 3 or so things most runners / athletes struggle with, when it comes to mindset? How do you help them with these (or maybe 3 key takeaways someone might start to implement, such as goal setting, visualization, etc.) Set Better Goals -- a journal on your website! What are a few ways athletes can set better goals? (Listener Q) - Signs of negativity and/or burnout and how to handle them? What is currently making you thrive (or lighting you up) outside of sport & career? Advice you would give to your younger self What being a Strong Runner Chick (or athlete!) means to you How can listeners connect and/or work with you (programs, 1:1 coaching, etc)? Connect with Shannon: IG: @mulchayperformance Website: https://www.mulcahyperformance.com/ --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 178: Shannon Mulcahy, on Goal Setting, Burnout, Identity in Sport, and Much More

In this episode, we dive into female nutrition considerations with Lindsey Elizabeth Cortes MS RD CSSD -- a Sports Dietitian, entrepreneur, and lifelong runner. She is the owner of Rise Up Nutrition LLC, helping female athletes overcome disordered eating and use food as fuel to perform at their highest level. Lindsey received her bachelor's degree in Dietetics from UMass Amherst while competing as a D1 Track & Field athlete, then received a Masters in Sports Nutrition at Florida State University. She has worked as a sports dietitian for collegiate athletes at schools including the University of Georgia, Florida State University, and University of Texas San Antonio. She also worked as the tactical dietitian for Air Force Special Operations for many years and continues to support the US military through various contracts. Now Lindsey focuses solely on her business. She provides 1:1 counseling and group nutrition programs. Lindsey is very active on social media @female.athlete.nutrition and is the host of the Female Athlete Nutrition podcast to educate and empower other female athletes to understand food, have fun with food, and of course fuel their athletic dreams. Questions & topics we discuss include: Lindsey's own story in athletics and into dietetics Fueling considerations for female athletes Under-fueling and adequate fueling, as well as how we can make sure we're getting enough for our needs RED-S and amenorrhea signs, symptoms, and strategies to overcome these challenges The importance of factors like strength training and recovery And much more! Connect with Lindsey: Website: https://www.riseupnutritionrun.com/ Instagram: https://www.instagram.com/female.athlete.nutrition/ Podcast: https://www.riseupnutritionrun.com/podcast Facebook Special shout-out: to Tanri Outdoors, today's podcast sponsor! Use code "SRC" for 10% off your order at www.tanri.com --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 177: Lindsey Cortes, RD, on Female Athlete Fueling & RED-S

Jess Mena is a DPT (Doctor of Physical Therapy), OCS, and CSCS who lives in LA and is an avid runner on her way to a BQ. Questions we ask Jess include: How did you get started in running, and eventually decide to pursue your career path? When in school to become a PT, what were a few of the most surprising things you learned or anything that shifted your perspective? What are some most common injuries to runners, including causes and solutions, such as: Plantar fasciitis, Achilles tendonitis, IT Band Syndrome, Runner's Knee, LB pain, and Shin splints? What advice would you give to your younger self? How about for someone currently struggling with injury? What does being a Strong Runner Chick mean to you? Connect with Jess: Instagram: @tempo_with_jess SPONSOR SHOUTOUT: Special shoutout to our summer sponsor, Tanri Outdoors Sunscreen! There is no better time to grab a sunscreen that is made by runners, for runners. Tanri is an all-natural sunscreen, lip balm, and moisturizer to protect you from the sun and keep the planet in mind. Head on over to @TanriOutdoors or Tanri.com and use code "SRC" for 10% off your order! --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 176: Jess Mena, DPT, on Common Running Injuries, Body Image, and Bridging Gaps

Dawn is an ultra runner who recently placed 2nd female at the Cocodona 250! Learn more about her experience of training and racing by tuning into this episode. Dawn shares more about herself below:  "I am an Ultra runner raising two teenagers and working full time as a nurse in the operating room and emergency room. I enjoy trail running and navigate this by running early mornings while everyone is asleep and before work. I feel very fortunate to have the ability mentally and physically to run ultras. I love motivating others, and I've found that my running achievements have given me the ability to do that. I have helped form a local running group bringing athletes of all different levels together. We work toward growing relationships, friendships, and keep each other moving in a positive direction for whatever goal we are trying to achieve. I have been fortunate enough to help pace during a 100 mile race, and again will be pacing a friend during the Leadville 100 mile in August. I focus on healthy living and love sharing things that I have learned regarding diet and exercise with others. Running and healthy living has given me an energy to be thankful for. I am blessed to be surrounded by positive relationships through the ultra running community! The energy is palpable during races, in a way thats indescribable." Questions we ask Dawn include: How did you get started in running -- and ultra distances? How do you navigate (or balance) ultra training/racing with other aspects of your life? What led you to sign up for Cocodona 250? How did you go about training for this beast of a race (and performing so well, finishing 2nd female!)? In terms of sleeping and fueling during races, what did you find most helpful in terms of strategy? In terms of mental challenges during the race, how did you navigate those tough moments and find the encouragement to keep going? When it comes to women's sports (particularly ultra running), what do you feel needs to be changed, if anything? What advice would you give to your younger self? How about for a newbie in the ultra world? What does being a Strong Runner Chick mean to you? Connect with Dawn: Instagram: greenwaltdawn Facebook: Dawn Stone-Greenwalt SPONSOR SHOUTOUT:  To Tanri! There is no better time to grab a sunscreen that is made by runners, for runners. Tanri is an all-natural sunscreen, lip balm, and moisturizer to protect you from the sun and keep the planet in mind. Head on over to @TanriOutdoors or Tanri.com and use code "SRC" for 10% off your order! --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 175: Dawn Greenwalt on Running 250 Miles and Persevering in the Cocodona 250

Sam Pruitt is the Founder of Endurance Town USA and a proud member of the Chaski Endurance Collective. As a relentless ex-couch potato, Samantha is passionate about educating, inspiring and providing opportunities for others to build their own best bodies and lives though endurance sports and outdoor adventure. Marketing Manager and Entrepreneur, turned Endurance Athlete then Coach and then Professional Certified Race Director. Samantha is the Founder and CEO of a Central Coast California based endurance sports production event company. She is also the Founder and Host of Endurance Town USA, where authentic content and storytelling is used to build brands, inspire action and connect humans. Additionally, Samantha is a Business and Life Leadership Coach, working face to face with fellow dreamers and doers to expand positive impact. Put her on your team and you will CRUSH IT. Connect with Sam: Endurance Town: https://endurancetownusa.com/ Podcast: https://endurancetownusa.com/podcasts/ Instagram: https://www.instagram.com/thesamanthapruitt/ Website: https://www.samanthapruitt.com/ Shoutout to today's episode partner, FUN RUN BOX! Use code "SRC20" for 20% off your first box! This makes a great gift with a monthly package full of running goodies, including snacks, gear, and other essentials to tackle your running goals! FunRunBox: https://www.instagram.com/funrunbox/ --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 174: Sam Pruitt on Emotional Fitness, Longevity Wisdom, and Making Life Changes

Emilia Benton is a freelance journalist currently living in her hometown of Houston, Texas. Primarily covering health, running and fitness, Emilia has written for a wide range of publications, including Runner's World, Women's Health, SELF, SHAPE and the Houston Chronicle. As a biracial Latina, Emilia is especially grateful to have had recent opportunities to write about racial injustice, especially when it comes to sharing people's real-life stories as they relate to both running and their everyday lives. Emilia is also an avid runner herself, having completed 10 marathons and 30-something half-marathons. She's had a longtime goal to qualify for the Boston Marathon, which she is aiming to do at the 2022 Houston Marathon next January. Questions we ask Emilia include: How did you get your start in running and eventually marathons? Growing up, was this something that was encouraged (or influenced) by your community, family, and/or culture? What led to your interest in writing? How did you decide to become a writer, and more specifically, freelance? You spoke previously on Ali on the Run about imposter syndrome as a writer in the running world. Why do you think that might be and/or what contributes to feelings like these? You've highlighted many important but not often discussed topics in running, such as the importance of BIPOC representation in sport, social justice, and greater inclusivity. What makes these topics so important, not just in our greater world and society, but more specifically, in the running industry? It's often said that putting ourselves out there and using our voices for good can come with opening ourselves up to criticism, too. How do you handle receiving backlash and/or what is your response to it? Being in Houston, one of the most diverse cities in the U.S., is this reflected in its running community? For those who live in less diverse cities but want to take action or play a role in bringing more people into the running community, is there anything you would suggest? When it comes to social justice and DEI efforts in the running world, where have you seen progress, particularly in the past year (such as more media coverage, brands taking a stance, specific topics being discussed, etc.)? Where do we still have work to do? Looking back on your younger self (just getting started in writing), what advice would you give to her? What does being a Strong Runner Chick mean to you? Connect with Emilia: Instagram: @emmiemarieb  Writing portfolio: https://emiliabenton.com/ Ali on the Run Show Episode --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 173: Emilia Benton on Writing About Racial Injustice, Real Life Stories, and Topics That Matter

Sandi Nypaver is a competitive mountain ultra trail runner and one of the co-founders of Higher Running, where she intertwines her passions of running and helping others. She's pushed for positive changes in women's equality in sports, supports creating a healthy, body-positive culture, and advocates for the environment, animals, and health through a plant-based diet. Her personal philosophy is to "serve and grow with a compassionate heart" and through her adventures and lifestyle aims to live a passionate and compassionate life. Questions we ask Sandi include: -How did you get started in running -- and eventually, into trail running? -Did you opt for collegiate running/athletics? If so, what was your experience like? -How did you initially get into coaching? What has the process been like of owning an online-based coaching business and getting to help other athletes along their running journeys? -You've been featured on GoDaddy's GoForth Series and shared that freedom is one of your top values. Can you share more about the "why" behind starting your business and what freedom means to you? -What is it like owning a business with your partner? Any advice/words of wisdom to those looking to do something similar? -You've discussed the importance of discussing body image in sport, pay equality, and many other not-often-discussed topics. Are there any that are most on your mind lately? -If you had to describe running in 3 words, what would they be? -Favorite all-time races? How about go-to local running spots? -What advice would you give to your younger self? -What does being a Strong Runner Chick mean to you? Connect with Sandi: Website: https://higherrunning.com/ IG: https://www.instagram.com/sandinypaver/ --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 172: Sandi Nypaver on Creating a Run Coaching Business, Trail Running, and Going After Your Goals

Cherie Turner (she/her) is a runner, podcaster, writer, and traveler. She is a lifelong athlete with a growing curiosity about how to move through aging in a healthy way: physically, mentally, and emotionally. And she is always going after a new challenge. Cherie has a strong interest in storytelling, especially about women athletes; in hand with storytelling, she emphasizes topics that highlight women's unique physiology, strengths, and requirements in racing, training, and wellness. She explores this through Strides Forward, her narrated podcast focused on women marathon and ultra runners. Questions we ask Cherie include: How did you initially get involved in sport and/or athletics? How did that lead into running? You’ve been writing and editing since the 1990’s, covering women in sport. Why women in sport, specifically as your writing focus? How have you seen women in sport evolve since then? What inspired you to start your podcast, Strides Forward? What have been a few lessons you’ve learned along the way of interviewing women on various topics? Is there anything (projects or otherwise) that you are currently working on and/or excited about? When it comes to women in sport, what are a few topics you feel are under-covered, or could use more of a spotlight on? What advice would you give to your younger self? What does being a Strong Runner Chick (or Strides Forward Chick) mean to you? Connect with Cherie: Website & Podcast: http://www.stridesforwardpodcast.com  --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 171: Cherie Turner from Strides Forward Podcast on Uplifting Women, RED-S, & Strides Forward

Regina Lopez joins us, a pro runner for Salomon and Spring Energy, an Olympic Trials Qualifier, and also an advocate for embracing your strength, believing in yourself, and having the confidence to go for your dreams. Questions we ask Regina include: How did you get your start in running? Growing up, was sport / athletics something that was a natural part of your family/upbringing and/or community/culture? You have a twin sister, who is also a competitive athlete/runner. What is it like having such a close sibling involved in a similar sport? Was there a sense of collaboration and/or competiton growing up? What inspired you to pursue a career in behavioral health, and also in coaching others? You've spoken openly about body positivity, strength training and the role it plays in your running. Have you always had positive body image and/or outlook when it comes to embracing your strength as a runner? You had a stellar kickoff to trails/spartans, winning the 2019 Spartan Trail Championships!! What was the transition like from road (Olympic Trials Qualifier) to more trail races? Will there be more trails in your future? Anything unique that you do for mindset, recovery, and/or beyond running itself that distinguishes your training? What advice would you give to your younger self? What does being a Strong Runner Chick mean to you? Connect with Regina: Instagram: @getfitwithreginalopez Join the Strava Salomon Running Challenge with Regina! https://www.strava.com/challenges/2423?hl=en-GB --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 170: Regina Lopez on Believing in Yourself, Defying the Odds, and Paving Your Own Path

Shay Haddow is an expert coach and speaker on confidence and mindset for female athletes. Having worked with hundreds of youth female athletes and college teams from across the country, she’s empowered girl athletes to build unshakable confidence so they can live and play to their fullest potential. After overcoming her own struggles with confidence throughout her club and collegiate soccer career, Shay knew that it was her life's purpose to provide female athletes with the mentorship that she wished she had when she was younger. Shay has dedicated her life to empowering female athletes of all ages to uncover their greatest superpower of all, allowing them to break free from their limitations and achieve their biggest dreams, in sport and life. Shay's book: https://www.amazon.com/She-Confident-Mindset-Advantage-Athletes/dp/1676894888  Instagram: https://www.instagram.com/alphagirlconfidence/  Shay's website: https://www.alphagirlconfidence.com/ --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 169: Shay Haddow, on Mastering Mindset & Confidence in Sport

In this episode, we interview Registered Dietitian (RD), Carolyn Stocker who works as the go-to sports nutritionist/RD at Chaski Endurance Collective.  Carolyn Stocker is a Registered Dietitian (RD), Certified Strength and Conditioning Specialist (CSCS) and holds a Masters Degree in Exercise Science, Strength & Conditioning. Currently, Carolyn teaches nutrition at the University of Massachusetts, Amherst, MA and has her own nutrition consulting business,  Carolyn Stocker Performance, LLC and is the nutritionist and a coach for the Chaski Endurance Collective. Carolyn grew up in Western Massachusetts and although an avid soccer player, started running when she was 5 years old. At the University of Maine, Carolyn raced the 5k and 10k and is on the top 10 all-time list for those events for indoor and outdoor track.  Outside of collegiate running, she holds the junior record at the Mt. Washington Road Race in Gorham, NH and is a member of the United States Snowshoe Team.  Now, Carolyn loves to explore trails, mountains, and the outdoors while continuing to run for the pure joy of it.  Some of her favorite things include: coffee, craft beer, reading, cows, and authentic food (Thai, Vietnamese, and Mexican are her top 3). Carolyn ALSO kicked off her first trail 50k this past weekend (big kudos to Carolyn!). Questions we ask Carolyn include: How did you initially get involved in running? How about performance/sports nutrition? How can a runner balance intuitive eating with performance nutrition and appetite affected by running? If you had to break down nutrition for runners into 3 fundamentals, what would they be? When you work with runners, what are some of the most common questions and/or problems you see? Any keys to preventing/addressing RED-S? Working at a running shoe store, what are your favorite shoes and why? Any advice on choosing the best shoe for you? When it comes to Strength & Conditioning, what inspired you to pursue your CSCS? How do you incorporate strength into your running routine? Any go-to meals and/or snacks (pre-run, post-run) that are your absolute favorite? Looking back on your younger running years, what advice would you give to your younger self? Any upcoming races and/or things you are excited for this year? What does being a Strong Runner Chick mean to you? How can listeners reach out to connect and/or work with you? Connect with Carolyn: @castocker_rd (Instagram) Chaski: https://www.chaski.run/ Special thanks to this episode's sponsor, Naak Nutrition! Visit NaakBar.com to try out their bars and protein powder! --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 168: Carolyn Stocker, RD, CSCS, on Fueling Fundamentals, RED-S, Strength, and Snowshoeing

Christine is an award-winning freelance journalist covering sports, science and health for publications like Outside magazine, Women’s Running, Runner’s World, and others. She’s currently working on a book on women in sports and the science behind their performance, which examines the under-representation of women in sports and exercise science research. She’s a runner, former yoga teacher, and wannabe surfer. She lives in Brooklyn, NY with her husband and two sons. Questions and topics we discuss include: How did you initially start running? What originally inspired you to start writing? You've written about safety while running, the female athlete triad, equality in terms of race prize money, and many other topics specific to women's running. Of all your writing pieces, which has been your favorite? What led you to pursue writing a nonfiction book on the science behind women's performance? Can you give us some insight into sex and gender data gaps in scientific research? (Reference to your article for Outside: https://www.outsideonline.com/2357391/where-are-women-sports-science-research) -- we may discuss this and the premise for your book in more detail Inclusivity, representation, and diversity have been other major topics highlighted within the running community, especially recently. Where do you see successes in these areas, and room for potential to do better? What's been something (or someone) that is inspiring you lately? What advice would you give to someone who wants to start writing? What does being a Strong Runner Chick mean to you? Connect with Christine: http://www.christinemyu.com/ Find me on: Twitter and Instagram --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 167: Christine Yu on Representation of Women in Sport and Performance, Surfing, and Gender Equity

Dr. Rozalyn Moore offers integrated medical fitness. She helps women resolve joint pain and optimize health and fitness while discovering their inner athlete. She is a Doctor of Physical Therapy, Online Health Coach and Athletic Trainer.  Specializations include orthopedic rehabilitation, exercise, weight management, knee joint care, post surgery and novice runners.  Certifications: Dry Needling, SFMA1, FMS1, Remote Injury Prevention Specialist, Athletic Trainer-ret, Online Health Coach, TRX suspension, LEV 1 RunDNA Run Coach. One-on-One, small group and Telehealth care are the cornerstones of her practice. In this interview, we cover the following questions: -How did you decide to start ReKinetic Physical Therapy, and what has been your favorite part of the experience of owning your own business? -Are there any commonalities you see among injured runners and/or recommendations you typically suggest? -Common running injuries includes achilles tendon, IT band, knee pain, and shin splints... anything specifically for each of these to help prevent them? -When working with women especially, what are some barriers you see to them getting active and/or more involved in sport/movement? -What advice would you give to a runner looking to stay healthy and/or prevent injury? -What does being a Strong Runner Chick mean to you? -How can listeners connect with you and/or work together virtually, if possible? Connect with Dr. Rozalyn: www.rekineticpt.com, @rekineticpt (IG) --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 166: Dr. Rozalyn Moore, DPT, on Common Injuries and Training Mistakes Runners Make

In this episode, we interview Sarah Canney, the Founder of Rise.Run.Retreat and a Bronze medalist in the 2020 World Snowshoe Championships. Sarah is an athlete, coach, writer and mom with a passion for running. After battling an eating disorder for nearly ten years in her teens and early 20's, Sarah found freedom and healing. Running proved a catalyst in her transformation as she learned to rewrite the negative narrative in her head and find a unique strength within herself. As Sarah became more involved in the running community she was inspired by the connections she had made to create Rise.Run.Retreat in 2015. Sarah's mission is to help women gain confidence, find strength and make authentic connections through running. As the host, she creates a place for women to be inspired and experience personal growth through running. Sarah is also a RRCA and USATF Running Coach and since starting running has become a competitive mountain runner and was a member of the 2018 US National Snowshoe Running Team, finishing 9th at the World Snowshoe Championships in 2019.  In 2020 Sarah won the Bronze medal at the Snowshoe World Championships. You can find more from Sarah at sarahcanney.com. Questions we ask Sarah include: How did you initially get started in running and/or athletics? In addition to running, you are a world champion in snowshoeing! Tell us more about this sport and how it intertwines with running. You started Rise Run Retreat, an empowering women's running retreat with both virtual and in-person events. What initially led you to start Rise Run? You've spoken quite a bit about imposter syndrome, your experience with an eating disorder, and knowing your worth. Can you share more about your experiences with these topics, and what has helped you with each? COVID-19 has led to many changes, including cancelled races, retreats, and other events. How have you adapted your business, and what were some lessons learned along the way? For the moms (and future parents) out there listening, how do you strike a "balance" between having your own business and taking care of your children (work, play, and family)? What advice would you give to your younger (late teen, early twenties) self? What does being a Strong Runner Chick mean to you? Connect with Sarah: Website: https://sarahcanney.com/ Instagram: https://www.instagram.com/sarah.canney/ Rise Run Retreat: https://www.riserunretreat.com/ --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

Episode 165: Sarah Canney on Rise Run Retreat, Managing Perfectionism, and Snowshoeing

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