Mojo For Running



Achieve Your Runner Goals


  • MFR 152: How to Taper for Goal Races, and What it Can Do for Race Performance

    09/09/2021 Duración: 17min

    The almighty taper is a thing of beauty. Most experienced runners, and certainly any runner who's trained with a coach, knows about this masterpiece of training theory. No amount or type of training, no training regimen, however well executed, will fulfill its potential unless it ends with the appropriate taper period. If you're not familiar with the idea of tapering for a goal race, this episode will convince you never to omit this from another training cycle. If you are familiar with tapering, it will be a reminder and refresher of all that is required for the optimal taper.

  • How to Structure Your Running Training When You're Self Coached

    27/08/2021 Duración: 20min

    One of the main attractions of running is the sheer simplicity of it. Running requires one thing, a pair of shoes - well, two things.  That simplicity is a thing of beauty, but to take it to any level beyond basic fitness, or just to make it more interesting, knowing and applying some basic training guidelines will be of great benefit. Many people, at least early on in their running career, run the same number of miles every day. Nothing wrong with that if extremely gradual improvement is the goal, and if it doesn't get too boring, but learning a few simple time-proven running training principles will make running a fascinating hobby as the runner has the ability and knowledge to plan weeks and months of training, evaluate how that training impacted their performance, and make adjustments. All this, and the variety in type and duration of workouts always adds to enjoyment of the sport. For a deeper dive into periodization, specifically, micro and macro cycles, check out Episodes 134 and 135 of this podcast. G

  • MFR 150: Treadmill Running and the Indoor Training Mindset

    13/08/2021 Duración: 24min

    What a treadmill lacks in the way of the scenery and fresh air of an outdoor run, it makes up for in convenience and other benefits. Yes, there are reasons why anyone might do well to train on a treadmill at times.  From offering a softer surface than any street to providing a safe option when traveling, treadmills are a great option for any runner of any level, and while some describe them as dreadfully boring, calling them 'dreadmills,' an attitude check and a bit of creativity can banish that problem. Discover the benefits of treadmill running, treadmill workouts and a variety of tricks to make running inside entertaining.

  • MFR 149: Rebounder for Running Training

    30/07/2021 Duración: 25min

    I'm always looking for new ways to improve my fitness and enhance my running training, and one of my favorite is the mini trampoline, also known as a rebounder, which I use for 'rebounder running,' running in place on the rebounder. It is an affordable, relatively small piece of equipment, making it a great alternative to a treadmill and a good way to add miles while at home by running in place on it. Because it maximizes the plyometric element of running, a mile on a rebounder probably has greater impact on running conditioning while being, in fact, a much lower impact exercise, and so, easier on the joints. While running, when done correctly, doesn't ruin one's knees, for most runners, there is a point at which adding more miles would likely cause trouble, but like pool running, this is a gentler movement, from that standpoint.

  • MFR 148: Upcoming Topics, the Problem of Locked 'Public' Tracks, and a Promise

    19/07/2021 Duración: 18min

    Coach Deb Voiles announces topics for many upcoming episodes and shares the topics for the next dozen, expanding on an episode that will highlight the national problem of runners being locked out of 'public' school tracks. She asks listeners to weigh in about the situation where they live. Deb then provides an overview of other topics, such as running form, running cadence, the Alter G treadmill, electrolytes, and more, asking that you use the new record button on the Mojo for Running website to send your questions, and last, she promises to be consistent. As you work to get back to consistent running training, she commits to consistent podcast episode production to support you in returning to running at pre pandemic levels, or better yet, taking your running to new levels beyond past achievements.

  • MFR 147: How to Run Trails

    27/10/2020 Duración: 18min

    Running trails requires different technical running skills, a different outlook, and different equipment, but it is so beyond worth it, and if that's not enough, your on-road running will greatly improve. Why? Because running on off road trails demands more work and more finesse. Your muscles work more and differently. You'll feel it the next day, that good feeling that you are getting fitter in a new way. You won't question whether it will pay off. You'll be confident that it will. In this episode, I break down everything you need to know, from running technique to gear and how to not get lost.

  • MFR 146: Six Reason Every Runner Should Run Off Road

    16/10/2020 Duración: 24min

    On and off-road miles are not equal. Off-road miles make you a better runner, make you more fit, and make you more sane. A mile in the woods holds greater value than any on-road mile. Running in the wild, produces startling results. It improves strength by engaging more muscles, especially the small muscles in the feet. It increases agility as each step is placed, avoiding roots or water or slippery spots, and it enhances proprioception as each step varies from the last, forcing constant split second communication between brain and muscles. All this makes better runners. All this will translate into faster running and better form when running and racing on roads, but there is so much more. At least as important as all the above is the mental pleasure of being out in the woods; it's truly run therapy, and there was never a time when it was more needed than right now. Today, I launched the Gnome Fest 250 Challenge.   

  • MFR #145: How to Make Your Easy Runs Work for You

    03/07/2020 Duración: 17min

    Optimize your running training by properly applying the hard easy principle.  You must keep your easy runs easy and your hard runs hard to get the desired training effect. Most runners are driven to check their watch, worried about their pace being too slow, even when it's an 'easy' run day, and this prevents much-needed, injury-preventing recovery.  In this episode, I explain the appropriate time differential between hard and easy runs and provide suggestions for how to avoid running too fast at the wrong time. Don't forget to subscribe.

  • MFR 144: Running During a Pandemic

    14/05/2020 Duración: 18min

    Wow! I would never have guessed I’d be doing a podcast on this topic, but here I am. This is not normal, nowhere near normal, not by ay stretch of the imagination. We are all living through this, one day at a time, finding our way, figuring out how to cope. We have no other choice; however, fortunately, ‘we’ have running to ease our trip through this difficult time. Every single runner of every level is struggling right now, stressed, some more than others, but living during this pandemic has shaken us all. We need our running more than ever; it’s our therapy, right? Our running behavior has been extremely restricted and may continue to be restricted for months. Our races have been cancelled, and we don’t know when they will happen. Sure, many have been rescheduled, but experts are saying things may be worse rather than better in the fall. That is not the focus of this podcast; this podcast is about how you should and can train, right now. I talk about your options, ways to maintain your running fitness und

  • MFR 143: Sensible Running Resolutions for 2020

    01/01/2020 Duración: 29min

    It’s that time again, time to carefully consider what we should do in 2020 to take our running and our lives to the next level. Since the options for running resolutions are almost infinite, I thought I’d provide some insight into the advantages of some types of resolutions and the pitfalls of others. In this episode of the Mojo for Running Podcast, I discuss goal of more miles than you’ve done before, the goal of a longer distance than you’ve ever run before, the goal of maintaining a running streak, and the goal of aiming for a PR.  Beyond that, we’ll look at other kinds of goals I recommend you pursue, non-running goals. Above all else, you need to set a meaningful goal. Some will plan to do 2,020 miles. But, why? Seriously, it’s just a number that happens to be the year, but what would be your reason for wanting to do that number of miles?  Please give this some thought. Besides being meaningful, your goal should be reasonable, achievable. Then, you should start thinking about the process goals you’ll n

  • MFR 142: The Challenge of the Holidays and a Challenge for the Holidays

    01/12/2019 Duración: 14min

    No time of the year challenges your commitment to running more than the holidays, the weeks between Thanksgiving and the new year. For that reason, I thought I’d share some my perspective in the hope that it will motivate you to stay the course. You, of course, may not run ‘all the miles,’ and I sure get that, as I explain, but you don’t want to let go of too many of your planned miles.  Let’s talk about that. To help with accountability, to give you just a little bit more of a nudge to stay the course, in this episode, I explain the Holiday Running Challenge I have planned for you. It starts, today. Are you in? The post MFR 142: The Challenge of the Holidays and a Challenge for the Holidays appeared first on Mojo for Running.

  • MFR 141: Returning from a Break

    26/11/2019 Duración: 27min

    Whether you are new to running or you’ve been running for years, there will be times when you stop running weeks or even months. Matybe you have a health issue, and maybe you had an injury. My runners miss long periods, sometimes, maybe due to caring for elderly parents, maybe due their own medical problems, and sometimes a running injury or some other injury that requires a long recovery period. Sometimes, it’s weeks of overtime or school. Three of my runners in the last half dozen years, have missed more than a year when working on their doctorates. All came back, but it wasn’t easy. And then, there’s the more common situation that I liken to falling off a diet. You know how, sometimes you’re being very careful with sticking to eating reasonable portions of healthy food, but then Thanksgiving rolls around, and you decide to let yourself go a bit for the holiday weekend, thinking that you’ll return to your healthy ways right after the weekend, but then Monday rolls around, and you find it’s too easy to jus

  • MFR 140: My Thoughts on the ‘Brittany’ Movie, Running Goals, and Your First Marathon

    23/10/2019 Duración: 10min

    Recently, Hubby and I actually went to a theater, which we hadn’t done in over a year, to see the movie, Brittany Runs a Marathon. In this episode I discuss that film, and, knowing that it will inspire many, that leads to the topic of running goals and running your first marathon. No worries, I don’t give away the plot. I hope you’ll listen, and in this episode, since I talk about running ‘your’ first marathon, I also suggest that you listen to the four-part series I did on running your first marathon. Yes, it took four episodes of this podcast to sufficiently cover that topic. They are episodes 55, 56, 57, and 59. In this episode, I also invite you to my race, the Run Tampa Tinsel Run, on December 21st, at Al Lopez park, right here in Tampa. I would love to have my listeners participate. The race will be gnome-themed this year, and besides finisher medals, we’ll have age group awards, three deep in 5-year increments, and those awards will be gnome figurines. You’ll love them. The finisher medals will be, a

  • MFR 139: The Mental Side of Running

    09/10/2019 Duración: 15min

    Even before you were a runner, you had probably heard the oft repeated line, “Running is 90% mental.” I don’t think I’ve ever heard any long-time runner argue against this, because you realize pretty quickly that this is true. iF your mind wills it, if your heart is in it, if you have the necessary grit, the you will become a runner, and you will achieve the goals you set. It may take time, and it will certain require more mental tenacity than physical. This is what non-runners do not understand. In this podcast, I pick apart the reasons why it is so mentally difficult, sometimes more than others, of course. You may not always realize the true cause of your mental struggle. I hope that understanding the root cause will help you deal with the mental side of running, and that will lead to greater success in every area of your running journey. In this episode, I mention The Human Race, and Velma Radloff, in particular. I hope, if you haven’t seen the documentary yet, you will. Here are a couple of photos of Ve

  • MFR 138: Base Miles

    19/09/2019 Duración: 24min

    How is your running base coming along? This is one of the most critical considerations for any runner’s success, but in my experience, the great majority of recreational runners ignore it. With this episode of the Mojo for Running Podcast, I hope to raise awareness to motivate every listener to give this area of their running life the attention it deserves. A great percentage of your running success – or failure – will be due to a properly executed training, but if you miss a key area of training, no amount of effort to the remainder of your training will make up for the gap. It’s that important.  By base, I mean the number of miles you run per week. If you keep a record of your miles – and most runners do – then go to your log book, right now, and see how many miles you were averagjng, per week, at the start of your last training cycle.  This episode is likely to change your attitude about this often neglected factor that plays a critical role in your running success as regards the effectiveness of speed w

  • MFR 137: Boston

    13/06/2019 Duración: 35min

    Boston. That word inspires emotion in every runner, as it does with me. I’ve always been a word person, which is just part of the reason I was an English teacher for 15 years. I think about words. Those six letters move me. They have for years but much more, now. Six letters that, to me, carry a level of emotion just below the word, family, and that is saying a lot. Whether you’ve only watched the race on TV, been one of the thousands lining the race course on marathon race day, or you’re working toward a BQ right now, the word has the power of few others. I hope you enjoy this podcast about my Boston Marathon race a couple of months ago, the first time I have ever qualified to run it. Whether you ever get to do that race or not, I highly recommend you travel to Boston and do one of the many races there that you can get into every year. I took my Run Tampa group to Boston to do the Boston Run to Remember Half and 5 mile in May of 2018, a fantastic trip. The course is different, but we went out and ran the l

  • MFR 136: Three Reasons to do a Plank Every Day

    26/05/2019 Duración: 20min

    If you just do one exercise for your core, this should be it. Planks have many benefits for runners. In this episode, I explain the various ways of modifying the standard plank for even more benefit.  Adding this exercise to your cross training, will, I guarantee, impact your running performance and go a long way toward preventing injuries.  With publication of this episode, I’m launching a Plank Challenge. Instructions in the podcast. I hope you’ll participate. It starts on Sunday, May 26th. Become a Patron! The post MFR 136: Three Reasons to do a Plank Every Day appeared first on Mojo for Running.

  • MFR 135: How to Crush Your Goal Race With Microcycles

    28/04/2019 Duración: 13min

    I know very few runners not focused on getting better, improving their running performance, scoring PR’s, but sometimes there are ways to improve, even quite basic ways, that never become common knowledge to non-elite runners, certainly not common knowledge to people who aren’t working with a coach. One of the most basic concepts is periodization, which means, in case you didn’t listen to Episode 134, the period of training, usually several months, leading up to your goal race, and that period of time is broken into three segments or microcycles. In this episode I explain what those three segments should look like and why. Become a Patron! The post MFR 135: How to Crush Your Goal Race With Microcycles appeared first on Mojo for Running.

  • MFR 134: How to Optimize Performance with Periodization

    03/04/2019 Duración: 15min

    Most runners run because they know it keeps them fit and because it’s a great hobby. For some, it’s mainly the camaraderie. Others are attracted by the endorphin rush, but virtually all runners also want to get faster.  Is that you? Even if you only do the occasional race, you may want to keep improving, […] The post MFR 134: How to Optimize Performance with Periodization appeared first on Mojo for Running.

  • MFR 133: From Brutal to Boston

    11/03/2019 Duración: 24min

    The topic of Episode #132 was dreadful runs. This is a followup that, I hope, will always help you put those runs in perspective. But more than that, it shows you what can happen later in your running career. No matter where you are, now, in your running journey. You can still set lofty running […] The post MFR 133: From Brutal to Boston appeared first on Mojo for Running.

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