Run to the Top Podcast | The Ultimate Guide to Running

Some of us are lucky if we are able to run 5 days a week. Others even more fortunate may have been able to put together a streak of months or maybe even a couple years. Streaks are hard to maintain because so many things can get in the way; injuries, life, extreme weather… On today's episode we interview Scott Ludwig who has run every day since November of 1978. Now that's a lot of miles and a lot of years! Scott has stories about the big races like the Boston Marathon, the Western States 100, the Peachtree 5K and the Badwater 135 and the little, hidden races around much of the country. Chances are, over the 40 years of pounding the pavement, he's run a bunch of them. He currently lives in a town that is part of the filming of The Walking Dead and directs a race that has evolved from that connection. This man is definitely a runner with a personality and a commitment to running! He has written several books on running and his recent book, Running Out of Gas is a fun collection of his experiences running around the country. Scott will entertain you and educate you on many of the races you may be considering in your running bucket list and perhaps some you may never have heard of.

On today's episode we interview Lena Zentgraf, assistant race director for the Oakland Run Fest. Held in March each year for the past 10 years the Oakland Run Fest offers a marathon, a half marathon, a 5K, a relay, and a combo race that includes the 5K and half marathon.

In 2019 our first episode was full of success stories and inspiration for our listening audience. However, we did not have a female perspective, so today's episode will focus on Bethany Rutledge. Bethany is an endurance coach, writer, small business owner, who regularly contributes to triathlon and endurance sports publications such as Triathlete Magazine, Women's Running, and more.A self-described 'unlikely' endurance athlete, she and husband John are now co-owners of Atlanta Triathlon Club, a large triathlon community in Atlanta, GA, and Energy Lab, a unique cycling and coaching studio. Throughout her career as a coach, Rutledge has worked with hundreds of athletes, each with their own inspirational story.Bethany is also a two-time Kona (IRONMAN Hawaii) qualifier and new mom of twin boys. In this episode, Bethany describes her entry into running and endurance sports and her journey becoming an author and fitness coach. She shares with us how her book, The Courage to Tri: Finish Your First Triathlon. A Motivational How-To for Women, can help athletes of all levels have a successful Triathlon. She also educates us on the rules, various courses and distances of triathlon events and how stretching out of our comfort zones by trying something new and challenging can open many doors beyond just fitness.

Goodbye, 2018; Hello, 2019 As we enter into a New Year, we take time to reflect on some running success stories close to home, even if they're half a world away. 'Close to home' because our guests today all are part of the RunnersConnect family. Today we hear from our podcast editor, three of our coached athletes, and our founder, Jeff Gaudette. Jeremy Noessel began running in the spring of 2017 and completed his longest distance race to date this past summer; a 10-miler in the hot and humid New England summer. We get a glimpse behind the scenes and also insight into his approach to running. Jeremy also shares with us his favorite episodes from 2018. In 2018, Ethiopian-born Tensai Asfaw started competitive running in boarding school in New Jersey at age 15. He finished as NJ state champ in cross-country and the mile and received All-State honors. He ran at Princeton University where he was a multi-time Ivy League Champion and Captain of the Princeton Track team. He has worked with RunnersConnect for just over a year and has shaved 2-minutes from his 8K and 10K times and 45 minutes from his marathon time. Scott Borella added the RunnersConnect Strength Training to his training in 2017 and saw an amazing improvement in his 2018 5K, 10K and Half-Marathon races. Scott talks about his competitive background and how he has applied swimming and strength training to his running program. Our third success story is Rodrigo Jara from Paraguay. He started running in just a couple years back and his speed and training intelligence has led him to overall and age group victories. A software engineer by day, he started training with RunnersConnect 2 years ago and it changed his entire perspective about running. He shares with us how he achieved his 2018 goals by working with his coach. RunnersConnect founder, Jeff Gaudette, now experiences most of his running life through RunnersConnect. He shares with us his thoughts on 2018 and what the future of RunnersConnect looks like.

Unheralded runner Austin Brogan ran down Matt Llano in the final 200 meters of the 2018 US Marathon Championship. Hear how he clawed his way back over the last few miles and the story of those suspenseful final meters. Plus, learn about the training that has allowed Austin to PR from the mile to the marathon.

There is often a stigma attached to the run walk method, but when used correctly it can be amazing for beginners and experienced runners alike. In today's episode we chat with the pioneer of the run-walk method, Jeff Galloway. We will get answers to many of the common questions about run-walking and even discuss proper run/walk etiquette during the race. This is another of those episodes that you listen to over and over because there is just so much good information.

Using data collected on running injuries from researchers around the world, Dr. Reed Ferber is on the cutting edge of what causes and can help prevent running injuries. In today's episode we discuss how wearable technology can predict fatigue-related injuries, how deviation from a training plan leads to injuries, and what specific muscle weaknesses is likely to lead to injury.

How do you push through those inevitable thoughts during a race or tough workout that tell you to slow down or that "it's just too quick"? On today's show we interview Gary Dudney, author of the Mindful Runner, about the techniques we can use to deal with pain when racing, push past it, and eliminate that doubt we all have. This is a great episode if you've ever wanted to learn how to develop a tougher mindset when racing!

Holly Zimmermann, mother of 4 and ultramarathoner shares her experiences with training, planning, and gear for some of the most extreme ultramarathons in the world. Even if you're not into extreme races, her experiences are truly incredible and inspiring.

In this episode we interview scientist and journalist Gretchen Lidicker about the research behind natural supplements such as magnesium, CBD oil, and more. If you're interested in natural supplements and learning how they may help your running, this is a must listen!

Have you considered trying a triathlon? Maybe you just started training for one and are now realizing it's more than just adding a swim and bike ride to your run. If so, this week's guest is going to be a game changer. Mikael Eriksson, coach, podcaster and triathlete and he is going to break everything down for you with some actionable and amazingly helpful steps to help you transition to your first triathlon.

Mark Gainey - Social Media For Runners This week we hear from Mark Gainey, co-founder and Chairman of Strava, the social network for athletes. Founded in 2009, millions of athletes worldwide have joined Strava for the ability to track and share their fitness activities as a community whether they are running, cycling, hiking, racing, skiing, swimming or just working out. Mark is a runner, cyclist and fitness enthusiast. Started as a youth soccer player later moving to Cross Country in high school, winning the individual State Championship as a Senior. After a collegiate career as a rower, Mark returned to running in the 1990's and has participated in local 10k's, marathons and an IronMan and has completed the Chicago, New York and Boston Marathons. He now has his sights set on an Ultra Marathon. In this episode we learn how and why Strava was developed and has evolved over time and why so many athletes choose to connect through its website and app. Strava is device-agnostic, so you don't have to spend a lot of money on a GPS watch just to use it. Mark mentions some notable Strava users, but some he didn't mention include NASCAR drivers (7-time champion) Jimmie Johnson, (2003 Champion) Matt Kenseth, and Dale Earnhardt, Jr.; former MLB player, Barry Bonds; fashion model, Candice Huffine; and former New England Patriots linebacker, Tedy Bruschi. Log in to Strava and search for your favorite celebrity or local athletes to follow and enjoy all that Strava has to offer.

In this episode, we chat with well-known and highly acclaimed scientist, doctor and author Professor Tim Noakes. We learn is a Low Carb, High Fat diet can be beneficial for athletes. We also discuss the controversy and challenges athletes face when trying to eat low carb and high fat. This episode is quite dense with nutritional information, historical information and may put some of our deepest held nutritional beliefs to the test. But as Tim says, the most important thing is that we listen to our own bodies and not necessarily any 'experts' (including him) to determine our optimal nutrition.

Earlier this month, Sarah Crouch was the first American female finisher at the Chicago Marathon with a time of 2:32:37, which was also a PR, and 6th place overall. In this episode, she shares some of her training secrets and nutrition strategies for the marathon!

In today's episode, here from Trail Running Film Festival, founder James Varner discusses how his films help inspire and motivate trail runners. Plus, learn how you can catch some of these amazing stories when they're in a town near you.

Pease Brothers - Creating Impact Beyond the Finish Line On October 13th, 2018, brothers Kyle and Brent Pease will compete in the grueling Ironman World Championship triathlon in Kona, Hawaii consisting of a 2.4 mile swim, 112 miles of cycling capped with a full 26.2 mile marathon. And they will be competing as a wheelchair assisted team.

William Pullen, is spreading the message that movement is medicine for mind, body and soul. He is the author of the book: Running with Mindfulness: Dynamic Running Therapy (DRT) to Improve Low-mood, Anxiety, Stress, and Depression, which offers solutions to many of the issues people are currently experiencing.

Dr. Mark Cucuzzella recently wrote Run for Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy. This book addresses many of the common questions runners have about gear, motivation, running form, injury prevention and more.

Claire Bartholic - The Planted Runner This week, we hear from 2:58 marathoner, multiple BQ-er, Masters Athlete and RunnersConnect Coach, Claire Bartholic. You may recognize her voice from the "Extra Kick Podcast" from RunnersConnect, and in this episode we learn even more about how she uses s plant based diet to train her best.

For regular runners to children, to elite competitors, RRCA is behind the scenes making running accessible to all of us at all stages of our running lives. RRCA provides support to over 40 programs through grants, serving over 23,000 children around the US via school-based running programs as well as offering two levels of coaching certification to help runners achieve their goals and much more.

Allen Curanno ran his first 50k in 2010 and has since run several 50k's, the North Face 50-miler in Marin, the Miwok 100k, the Wasatch Front 100 mile and Tahoe Rim Trail 100 mile trail races. He has also run the Grand Canyon Rim-to-Rim-to-Rim, and for a while had the Fastest Known Time (FKT) on the East Bay Skyline Trail. He enjoys the competitive and social aspect of trail races, but what really excites him is long, self-sufficient adventure runs in the High Sierra which is why he attempted to run the entire 211 mile John Muir Trail unaccompanied.

Sally Edwards is a running pioneer who has carried the fitness torch since the early 70's. The 70's was the beginning of her career as an exceptional athlete and an astute business woman, dedicated always to the credo that fitness is a way of life. From Western States to the Olympic Trials, to snowshoeing 24 hours continuously in Alaska, and many more accomplishments as a business woman and extreme athlete/runner Sally has a great story to share and the fact that she had "the courage to finish last" is just one of many interesting facets to her life.

Being Vegan isn't just a diet, it's a lifestyle. But is a vegan diet sufficient for athletes? Well, just ask Ultra-Marathoner Rich Roll, Marathoner Scott Jurek and our own coach, Claire Bartholic and I'm sure you'll get 3 emphatic replies of YES.

Michael Jordan. Phil Mickelson. Michael Phelps. Meb Keflezighi. Even the greatest athletes have coaches. Or rather, ESPECIALLY the greatest athletes have coaches. Will working with a coach transform you into an elite runner? Well… not necessarily. But will working with a coach increase your performance greater than going it alone? Absolutely.

Strength Training. We all could benefit from it. But who has time for it? What if you're still fairly new to fitness or running and don't want to invest in hundreds of dollars of equipment? What if you don't like the idea of going to a gym and 'performing' exercises for the whole world to see? Enter Krista Stryker, creator of 12-Minute Athlete, a High Intensity Interval Training (HIIT) workout regimen consisting of incredibly short, effective workouts based on calisthenics, cross-training and functional fitness.

One of, if not THE, best way to improve your running AND prevent running injuries is by implementing strength training into your training program. But where do you start? How should you start? This week's episode features RunnersConnect founder, Jeff Gaudette. Jeff has been a runner for 25 years with personal times of 2:22 in the marathon and 28:45 in the 10k. Recently, Jeff has been focusing on strength training and injury prevention and he speaks with our host, Stephanie, on the science and philosophy of how important strength training is for runners.

Coach Stephanie expands on her marathon training method and how it has helped athletes qualify for Boston. This week focuses on 3 quality runs per week and introduces early training nutrition as an additional and essential part of effective training.

In this week's episode our host, Stephanie Kay Atwood, runs solo from across the border in Mexico with a tried and true training strategy for Boston Qualifying (BQ'ing): Run-Walk. That's right. By using run walk, over-distance training and only 3 days of running per week, Stephanie and other athletes she has coached have successfully BQ'd using this training method.

Learn how to use your brain power to be a better runner! Psychologist, bestselling author, athlete and teacher, Dr. Michelle Cleere, works with high achieving athletes, musicians and other top professionals to stay on top of their game. In these pressure-filled fields, the mental factor can be overwhelming. Staying focused and motivated is key to their success.

Justin and Denise Ricks of Mad Moose Events share the history, geology, topography and the incredible routes to run and race in their home area of Moab, Utah, home to two National Parks: Canyonlands and Arches, plus nearby Bears Ears National Monument.

Simon Ong talks about his past health issues and how he changed his life through running. He shares details of his training cycles, from workouts to nutrition and how he went from couch potato to sub 6 minute miles in a half marathon. His story is one of inspiration and passion for running; the enthusiasm for life clearly in his voice.

Have you ever experienced gut issues during training or racing from a product that was supposed to help you feel better? We know that proper fueling during and after endurance performance and training is crucial, but what exactly do our bodies need, when do they need it and why do they need it. Enter Dr. Art Zemach and Tailwind Nutrition. Dr. Zemach is a pediatrician, kayaker, and endurance athlete who has competed in Ironman Switzerland, Leadville Trail and other endurance competitions and offers cutting edge information about optimum nutrition for endurance athletes.

Krista DuChene was the 3rd place finisher in the 2018 Boston Marathon. She has run 15 marathons and her personal record of 2:28:32, set at Toronto in 2013, makes her Canada's 2nd fastest marathoner of all time. Krista shares her journey through the extreme weather conditions at the 2018 Boston Marathon and what it's like to experience a major marathon as an Elite Runner. She also tells us about some of the challenges she has overcome such as finishing the 2014 Canadian half-marathon championships on a broken leg.

The Great Bangladesh Global Run Day June 6, 2018 is Global Running Day. Run to the Top celebrates the global nature of running as we learn what it is like to run, and race, in Bangladesh. We are joined by Mohammad Shamsuzzaman Arafat who,to honor health and running, has aleady run 1006 kilometers from bottom to top of his country. Bangladesh, a country the size of the state of Iowa, is home to a population larger than all of Russia. Arafat is a 27 year-old ultra runner and founder of The Great Bangladesh Run, a movement that is focused on making a healthier and stronger Bangladesh.

Have you heard that running is going to mess up your knees or something to that effect? Dr. Cameron Dennis explains to us why that is simply not true. Yes, some runners experience knee issues at certain points, but it isn't necessarily just because they run, but rather how they run: how often, how fast, how far, etc…

Coach Laura McLean, from RunnersConnect, offers running tips for beginners and more experienced runners as they transition in their own running lives. Laura is a certified endurance coach and is also trained as coach for athletes with disabilities. She is a former elite hockey player who ran cross-country and track in high school. Laura took a brief athletic hiatus after playing college-level hockey before rediscovering running. She hasn't looked back since.

Julie and Lisa describe the 2018 meteorologically challenging Boston Marathon as 'epic' as they share their unique strategies for handling the weather. And with so many Boston Marathons under their feet, it's no surprise that they were also there in 2013 (the year of the bombings). We'll hear their first-hand experiences during the trauma and chaos that ensued. Coaches in addition to runners, they also explain how crucial strength and mental training is for the marathon and how a marathon training program should be like an ice cream sundae.

A gardener, a baker, a marathon racer? Why not? Professional garden designer, amateur baker and finalist on the Great British Bake-Off, Jane Beedle gives us an inside look at getting onto the show and how to use the same determination to take on a marathon in 2018. Not just any marathon but the London Marathon. Listen to the pre-marathon interview and post-race follow-up after Jane's attempt at the BIG 26.2 for the first time at age 62!

In this episode, Jackie Dikos teaches us how to fuel and hydrate during training, taper and race day while explaining the importance of macronutrients and how to combine them for optimal energy. She also talks about why she focuses on a 'colorful pate", how and why to calculate sweat-rate and what to do with that information to more effectively leverage aid stations during marathons. Jackie's firsthand knowledge and experience provide a host of great information, so don't be surprised if you listen to this several times to fully absorb these nutrients of fueling wisdom. .

Have you ever felt that you weren't (or aren't) a 'Real Runner'? Maybe it was because of a perceived lack of speed, perceived body image or something else. Well, you're not alone and we have just the guest to help re-frame any negative self-talk that is holding you back from your best running self. This week we are joined by Jill Angie - author, podcast host, Certified Running Coach, personal trainer and believer in those who have trouble believing in themselves. Jill founded Not Your Average Runner which has blossomed into several books, a podcast, a Facebook Community and coaching program. Jill believes that running should be running fun and accessible for runners of all shapes, size and speed. In this episode, she walks us through her own personal journey of running and how she now helps all types of runners gain a clearer perspective on what it means to run. And, while Jill's primary focus is plus-size women, this conversation is one that every runner can benefit from.

Let's face it: Nobody wants a seat on the injury bus. But sometimes we end up there anyway. It could start as a nagging niggle that progresses into a real sideliner or it could just be a persistent twinge that keeps us from performing our best. But how do you know what it is, where it's coming from and how to keep it from becoming a potentially serious injury? This week we speak with Dr. Brianne Showman Brown, a licensed Physical Therapist who works to treat athlete's injuries without meds, injections or surgeries to facilitate a quick and safe return to running. She knows runners because she is a runner herself. In this episode, Dr. Brown clearly explains what PF and ITB issues are and also what they may not be. She believes strongly in injury prevention and provides helpful tips on exercises that can be easily incorporated into even the busiest of lives. We also discuss nutrition and hydration and the role they play in recovery and prevention. And although some self-diagnosis tips are shared, we also talk about when and why a professional should get involved in the diagnosis and treatment process. There is an amazing amount of helpful information here and you may find yourself revisiting this episode more than once. Oh, and if you participated in the Boston Marathon, this year or any other, please share your Boston Marathon experience on an upcoming bonus episode of Run To The Top by clicking here.

In this episode we speak with the winner of the 1968 Boston Marathon, Amby Burfoot. We learn about Amby's background, his experience winning the Boston Marathon, his perspective on the changes in the running world over the last 50 years, and why he believes the brain is the most important part of our running bodies.

Bob Anderson / Runner's World In this episode we speak with Bob Anderson. Bob is a native of Manhattan (Kansas), photographer, filmmaker and founder of Runner's World, My Best Runs and finisher of a grueling year-long race challenge that consisted of one race a week for 50 weeks and averaged under 7:00 / mile pace at age 64. Bob started running at age 15 and eventually launched a 1,000 copy magazine that later blossomed into the million-plus subscription periodical known as Runner's World. But, as successful as Runner's World became, it was not without a cost which we learn about in this interview. Bob shares his many ups and downs with running as well as his film A Long Run, the creation of a new running event: Double Racing, and the development of an informational website, mybestruns.com which features the best runs from around the world. Bob's passion for running is contagious and wise. We hope you enjoy our conversation with him.

A lot of research and empirical data (not to mention a certain book by a certain author about a certain indigenous people who run hundreds of miles seemingly effortlessly) has made a strong argument for a more natural running shoe. But the sudden transition from a traditional shoe to a minimalist shoe often causes injuries rather than prevents them. Imagine that there's a company that makes shoes that feel great AND offers models with differing amounts of drop to ease the transition. SPOILER ALERT: You actually don't have to imagine it, because that company actually exists.

Ali Feller Meet 3:51 marathoner, author of the Ali On The Run blog and host of the Ali On The Run Show podcast, freelance writer and editor, Ali Feller. Ali's appearance on this week's episode was suggested by listener, Angie Sherman and for that, we are certainly grateful. Ali was not a high school track or cross country star; far from it, in fact. Growing up she found running to be punitive rather than fun. After graduating college, she became Editor-In-Chief of Dance Spirit magazine. She is a currently contributor to many women's health and fitness periodicals. Ali shares with us her experience living with Crohn's Disease. As you'll hear in more detail, Crohn's is a chronic autoimmune disease that is unpredictable and inconvenient, yet Ali explains how she has come to terms with managing it. All while still remaining as active as she can. Although she is now focusing on shorter distance races like the 5K, she has completed 7 full marathons and dozens of half-marathons. She also tells us how she continues to train and how she approaches goal setting. Oh, and we will also learn about her awesome husband and loving dog. Or loving husband and awesome dog? Either way… Meet Ali!

Sandy Baird, DC - Preventing and Treating Marathon Injuries A graduate from LifeWest Chiropractic College, Dr. Sandy Baird is a certified Active RElease Techniques provider whose practice, Riverstone Chiropractic, is located in Oakland, CA. Originally a civil engineer, a persistent repetitive strain injury led Sandy to the field of Chiropractic via massage therapy. Dr. Baird treats both elite and recreational athletes and also speaks to local running groups and clubs on topics such as injury prevention, injury treatment, nutrition and recovery techniques. The Riverstone Chiropractic website has links to a wealth of informational blog posts that cover a variety of medical and health topics. In this episode, Sandy shares her personal journey into chiropractic care, her approach to injury prevention and treatment, nutrition, and footwear. We also learn about different self-treatment and prevention exercises to help keep us on our individual training plans and how to counteract the detrimental effects of being in a seated position for extended periods of time.. In addition to all the great content shared in this episode, you can also receive Dr. Baird's free e-Book Eight Steps to Fix Your Plantar Fasciitis by texting the word 'runningbook' to 44222. (Standard data and text messaging rates apply). "Sitting kills our running."

It's understood that we need to stay hydrated not only during physical activities, but in general. But how can we improve the efficiency with which our bodies use hydration? A former collegiate track and field athlete, Vishal Patel has worked with Olympic and World Camp calibre athletes on personalizing their nutrition and hydration strategies to excel in their sports. As Senior R&D Manager for Nuun, he has developed hydration products for the past five years. For those who are not familiar with Nuun, they make dissolvable hydration tablets. In this episode, Visah explains the science and rationale of general hydration and how Nuun has designed multiple hydration solutions that are optimized for specific types of activity plus how and why hydration is so important, even if you are not active. He shares with us the methodology and philosophy that Nuun has regarding hydration supplements and specifically the role that sugar plays in performance fueling products. He gives us insight into an easy, visual method for determining your daily hydration level and how Nuun fits in with other training and performance fueling products.

While admittedly not a super-athlete growing up, Dr. Brett Hill was naturally drawn to distance running and the mental determination it required. And as he studied to become a successful chiropractor, he realized that his lifestyle habits directly influenced his health so he set about becoming more naturally active and fueled. In this episode, he shares with us that our bodies have an innate ability and desire to function correctly. It is critical to create the dietary and physical environment our bodies are actually designed for. He further explains what these environments are and why they are so beneficial. We also discuss the merits and proper strategies of transitioning to barefoot or minimalist shoe running. In addition to being a chiropractor, Brett Hill is a paleo-nutritionist, barefoot runner, author, podcast host, and public speaker. With all of these activities, his family and, of course, running himself, it would be easy to assume it's overwhelming. He explains how he now manages to keep a healthy balance of it all and the adjustments he has made to accomplish this balance.

You could easily say that freelance writer, professional blogger, public speaker, coach, 3:11 Marathoner, wife and mother of three Dorothy Beal has a lot on her plate. Like many of us with busy lives outside of our training, Dorothy has had to learn how to balance it all. Oh, AND she has graced the cover of not one, not two, but THREE magazine covers! On this episode, we hear from Dorothy about the catalyst that turned her into a runner and how running has impacted so many areas of her life. Her philosophy and perspective on running are incredibly healthy and well-grounded, especially when considering how easily we can become over-obsessed with training and race results. She also shares with us her approach to balancing training and family nutrition as well as some interesting lifestyle changes she has adopted, such as her 'Dry January'. Dorothy has a contagious positive energy that comes through clearly in this conversation about the transformation running has made to her very full life.

This week we introduce, certified nutritionist, award winning speaker, best selling author, running coach, certified rafting guide, AND the new host of the Run To The Top podcast, Stephanie Atwood. Stephanie is the founder of Go Wow Living and host of the "Active After 35 Thrive To 105" podcast. In this episode, we learn about her background and listen as she shares secrets she's learned from helping other runners throughout her career. She has a great perspective on redefining success and failure and believes in creating different successes. It's easy to forget that the very act of stretching out of comfort zone, even if we fall short of our ideal goals, is still a worthy accomplishment. Butch Cassidy counseled the Sundance Kid in the movie's opening, "Every day you live, you get older." and the same is true for runners. However, there comes a day, a session or a race where we have to accept that our fastest days may be behind us. This doesn't mean we need to stop running or competing, but a healthy mental paradigm shift is sometimes needed to refocus our motivation to stay active as we age. In our busy and hectic lives, it's easy to overemphasize training to the point where it becomes unhealthily all-consuming. Stephanie talks about the concept of "Periodization", which allows people to build up for a couple goals, but also structure down time to enjoy other important areas of our lives. Please join us in welcoming Stephanie as we are sure her insight and experience will help you become, not just a better runner, but a better, happier and healthier you.