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PODCAST

Running Form Fitness

Carina Heilner, Cher Wallentine

Welcome to Running Form Fitness, where we lace up our shoes and dive deep into the world of women"s running. Join us as we explore the unique challenges, triumphs, and experiences of female runners, from beginners to seasoned athletes. Join our passionate hosts - Carina and Cher - as they share their expertise, interview inspiring guests, and tackle a range of women"s issues in running, from physical training tips and injury prevention strategies to mental health insights and empowering stories from

sports running

All Episodes

00:26:50

Wardrobe Woes & Mom Bod Blunders: Real Talk for Runners

Running Form Fitness ·

2025/08/06

In this re-run popular episode, Carina and Cher discuss wardrobe malfunctions while running. Carina shares an embarrassing wardrobe story about a friend. They also talk about wardrobe pet peeves, including removable pads in sports bras and the issue of visibility. The conversation then shifts to the challenges of finding running shorts that work for women who have given birth, including issues of chafing and leakage. Carina and Cher express their desire to solve these problems and create running

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00:19:02

Quick Hack to Run Faster and Stay Injury-Free

Running Form Fitness ·

2025/07/30

In this episode, Cher and Carina delve into the often-overlooked topic of strides in running. They discuss what strides are, how to perform them correctly, and their numerous benefits, including improved running form, speed development, and injury prevention. The conversation emphasizes the importance of incorporating strides into training regimens for runners of all levels, highlighting that even a small amount of faster running can lead to significant improvements in performance.

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00:29:08

How Does Heat Running Actually Help You?

Running Form Fitness ·

2025/07/23

In this episode, Cher and Carina discuss the benefits of training in the heat, emphasizing physiological adaptations such as increased plasma volume and improved thermoregulation. They explore the mental toughness developed through running in uncomfortable conditions and the effects of humidity on performance. The conversation also touches on the synergy between altitude and heat training, the long-term nature of running progress, and the importance of safety and hydration during heat training

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00:32:56

Use Running to Heal

Running Form Fitness ·

2025/07/16

In this episode, the hosts discuss the relationship between running and trauma, emphasizing the importance of being intentional about running as a means of healing rather than a way to escape or remain stuck in trauma. They explore various strategies for using running as a tool for emotional release, mindfulness, and self-reflection, while also addressing the need for self-compassion and curiosity in the running journey. The conversation highlights the significance of understanding one's

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00:19:58

Is Running Helping You Heal—or Helping You Hide?

Running Form Fitness ·

2025/07/09

In this episode, Carina delves into the complex relationship between trauma and distance running, exploring how running can serve as both a healing tool and a potential hindrance to recovery. The conversation highlights the importance of self-awareness and intentionality in using running as a coping mechanism, addressing the risks of avoidance, dissociation, and the reinforcement of trauma patterns. Carina shares personal experiences and insights, emphasizing the need for a balanced approach to

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00:33:15

Heat Training 101: Surviving and Thriving in Summer Runs

Running Form Fitness ·

2025/07/02

In this episode, we explore the challenges of running in heat and humidity, discussing how heat affects the body, including increased heart rate and dehydration risks. We provide essential tips for running safely in hot conditions, emphasizing hydration, pacing adjustments, and the importance of listening to your body. The conversation highlights the significance of acclimating to heat and offers practical advice for runners to maintain performance and safety during summer runs.

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00:29:37

Re: Running Hacks While On Vacation

Running Form Fitness ·

2025/06/25

Revisit this fun episode of how to maximize running on vacation! Even when you're out of your routine, this episode shares the tips and tricks on how to navigate it all.

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00:38:28

Is Age Really Just a Number? How Aging Affects Your...

Running Form Fitness ·

2025/06/11

In this conversation, Cher and Carina discuss the impact of aging on running performance, addressing the physical changes that occur as runners age, including declines in speed, VO2 max, muscle mass, and recovery times. They emphasize the importance of acknowledging these changes and adapting training strategies, such as incorporating strength training and understanding the need for longer recovery periods. The discussion also touches on the emotional aspects of aging, the transition to ultra

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00:45:50

Night Sweats? Sluggish Runs? How Perimenopause...

Running Form Fitness ·

2025/06/04

In this episode of the Running Forum Fitness podcast, host Cher speaks with nurse practitioner Millie Harper about women's health, particularly focusing on hormones and their impact on women's fitness and well-being. Millie shares her extensive background in healthcare and functional medicine, emphasizing the importance of understanding hormonal changes during perimenopause. The conversation delves into the significance of hormone testing, the role of testosterone in women's health, and the

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00:33:01

Pros vs Cons of a Running Coach (ft. Andrea McAffee)

Running Form Fitness ·

2025/05/28

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00:40:33

Is Trauma Linked to Distance Running?

Running Form Fitness ·

2025/05/21

This conversation delves into the intricate relationship between trauma and endurance running, exploring how individuals often turn to running as a coping mechanism for their past experiences. The discussion highlights the psychological aspects of trauma, the search for control, and the ways in which running can serve as a therapeutic outlet. The speakers share personal stories and insights into the healing process, emphasizing the importance of acceptance and understanding in overcoming trauma. In

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00:39:55

The Truth About Iron Deficiency in Female Runners

Running Form Fitness ·

2025/05/14

This conversation delves into the critical issue of iron deficiency among female runners, highlighting the alarming statistics that show a significant percentage of female athletes suffer from this condition. The discussion covers the importance of understanding ferritin levels, the difference between iron deficiency and anemia, and the unique challenges female runners face regarding iron loss. The hosts also explore dietary sources of iron, the complexities of supplementation, and the need for

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00:35:02

How Effort-Based Training Unlocks Your True Potential

Running Form Fitness ·

2025/05/07

In this episode, Cher and Carina discuss the transformative approach of effort-based training in running. They explore the limitations of pace-based training, the importance of understanding one's body and effort levels, and how various factors like weather and personal cycles can affect performance. The conversation emphasizes the mental and physical benefits of training by effort, including improved body awareness, injury prevention, and enhanced recovery. They also touch on the role of technology

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00:33:01

Is Running Worth The Mom Guilt? Grown Kids Spill the...

Running Form Fitness ·

2025/04/30

In this episode, Carina invites her children to share their perspectives on having a mother who is an avid runner and marathoner. The conversation explores the impact of running on family dynamics, the balance between personal goals and parenting responsibilities, and the lessons learned through the discipline of running. The children express their admiration for their mother's dedication while also sharing moments of resentment and the challenges of balancing family life with running

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00:22:55

Grit & Glory: Inside the Boston Marathon Madness

Running Form Fitness ·

2025/04/23

In this episode, Cher and Carina reflect on the recent Boston Marathon, discussing the excitement, personal stories, and the lessons learned from the race. They explore the highs and lows of marathon running, the inspiration drawn from participants, and the reality that not every race goes as planned. The conversation emphasizes the importance of gratitude, resilience, and the journey of being a marathon runner, regardless of the outcome.

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00:26:05

Boston Marathon Tips & Tricks : You're Ready!

Running Form Fitness ·

2025/04/16

In this episode, Carina shares her passion for the Boston Marathon, discussing the excitement surrounding the event, her personal experiences running the race, and valuable tips for those preparing to participate. She emphasizes the unique challenges of the Boston course, the importance of pacing, and the camaraderie among runners. Carina also reflects on the emotional aspects of the race and the vibrant community that supports it, making the Boston Marathon a truly unforgettable experience.

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00:41:17

When the Race Ends in Tears: Surviving Marathon...

Running Form Fitness ·

2025/04/09

In this episode, Carina shares her recent marathon experience, discussing the challenges of recovery, both physically and emotionally. She emphasizes the importance of listening to your body post-race, the impact of hormonal changes on performance, and the emotional toll that comes with unmet expectations. Carina also reflects on the journey of marathon training and the significance of accepting post-race blues while looking forward to future races.

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00:29:36

Why Does Your Taper Feel Off? Decoding Your Body’s...

Running Form Fitness ·

2025/04/02

In this episode, Cher and Carina delve into the intricacies of tapering for marathons, emphasizing its importance in optimizing performance. They discuss the challenges of tapering, including managing mileage and intensity, recovery strategies, nutrition, and mental preparation leading up to race day. The conversation highlights the significance of hiring a coach for personalized guidance and the psychological aspects of tapering, ensuring runners are well-prepared for their upcoming races.

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00:44:22

Running on GLP-1s: Weight Loss Wins or Eating...

Running Form Fitness ·

2025/03/27

In this episode, Cher and Carina delve into the controversial topic of peptides, specifically GLP-1 medications, and their implications for weight loss and running. They discuss the mechanisms of GLP-1s, the potential for misuse, and the psychological effects on individuals with eating disorders. The conversation emphasizes the importance of responsible prescribing and the need for lifestyle changes to achieve sustainable health outcomes. In this conversation, Carina and Cher delve into the complex

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00:43:22

Type A vs. Type B Runners: Which One Wins the Race?

Running Form Fitness ·

2025/03/19

In this episode, Cher and Carina delve into the different personality types of runners, specifically focusing on Type A and Type B personalities. They discuss the characteristics of each type, the pros and cons of being a Type A or Type B runner, and how these traits affect training, mental toughness, and overall performance. The conversation also touches on the importance of flexibility in training schedules and the mental challenges runners face, including the pressure to perform and the fear of

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86 results

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