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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

00:27:43

Running Postpartum – Part 2: Smart Recovery,...

Running Form Fitness ·

2025/12/10

This episode dives into the complexities of postpartum running, emphasizing the importance of understanding recovery, the phased return to running, and the mental health aspects of postpartum life. The hosts discuss the evolution of exercise guidelines during and after pregnancy, the significance of individualized recovery plans, and the physiological advantages that can be leveraged postpartum. They also highlight the importance of mental health and identity shifts that occur during this period,

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00:25:08

Running Postpartum – Part 1: The Hidden Superpowers...

Running Form Fitness ·

2025/12/03

This episode dives deep into postpartum running, exploring how professional athletes return to elite performance after pregnancy, the physiological changes that occur during and after pregnancy, and the importance of support systems in recovery. The conversation highlights the science behind increased blood volume and cardiovascular adaptations, while also addressing the challenges faced by non-professional runners. The hosts reflect on their personal experiences and emphasize the need for patience

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00:28:31

The Truth About Losing Fitness (And Getting It Back)

Running Form Fitness ·

2025/11/19

In this episode, Carina discusses the concept of detraining and how quickly fitness can be lost after a break from running. She explores the different aspects of fitness that are affected, including cardiovascular, muscular, and soft tissue health. The conversation emphasizes the importance of understanding the science behind detraining, the emotional impact of injury, and the significance of taking downtime to recover properly. Carina shares insights on how to safely return to running after a break

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00:20:25

Chasing the High: The Science Behind the Runner’s...

Running Form Fitness ·

2025/11/12

This episode explores the science behind the runner's high, discussing its physiological basis, the role of the endocannabinoid system, and factors that influence its occurrence. The hosts share personal experiences and insights on how to rekindle the runner's high, emphasizing the importance of variety in training and the emotional connections formed through running.

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00:31:53

How Long is Marathon Recovery, Actually?

Running Form Fitness ·

2025/11/05

In this episode, Carina discusses the intricacies of marathon recovery, emphasizing the importance of understanding the recovery phases, both physical and mental. She shares her personal experiences and insights on how long recovery typically takes, the significance of nutrition and sleep, and the emotional toll that marathons can take on runners. The conversation also touches on the importance of allowing oneself to feel and process emotions post-race, as well as the need for a balanced approach to

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00:42:58

Running the World Majors While Raising Kids: Maddie...

Running Form Fitness ·

2025/10/29

In this episode, Maddie Empey shares her inspiring journey as a runner and mother, discussing her transition from collegiate running to marathon training, the challenges of running postpartum, and her ambitious goal of completing all seven world majors while raising her children. She emphasizes the importance of mental strength, body awareness, and the lessons learned through motherhood and running. The conversation highlights the balance between pursuing personal goals and family life, encouraging

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00:26:28

Want to Take a Break in the Winter? Secrets to Thrive...

Running Form Fitness ·

2025/10/22

In this episode, we explore the importance of adapting your running routine during the fall and winter months. Coach Karina emphasizes the need for consistency in training, the benefits of strength training for injury prevention, and how to balance running with strength workouts. She discusses the significance of lower leg strength, the science behind running-specific strength training, and the impact of maintaining muscle mass for overall quality of life. The conversation wraps up with strategies

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00:22:56

The Ultimate Guide to Running the New York Marathon!

Running Form Fitness ·

2025/10/17

In this episode, we explore the New York Marathon, sharing essential tips for preparation, race day strategies, and the unique experience of running through the five boroughs. From navigating the expo to managing the emotional finish, we cover everything you need to know to make the most of this iconic marathon. Whether you're racing or just enjoying the atmosphere, this conversation provides valuable insights for all runners.

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00:22:08

Chicago Marathon Tips & Tricks: Get Race Ready!

Running Form Fitness ·

2025/10/08

In this episode, Cher shares her insights and experiences from running the Chicago Marathon, offering valuable tips for travelers and runners alike. She discusses the importance of arriving early, planning pre-race activities, and understanding the course and pacing strategies. Cher also reflects on her personal race experience and suggests post-marathon activities to enjoy in Chicago.Takeaways:Arrive in Chicago by Friday to enjoy the Expo.Plan your pre-race activities to avoid chaos.Make dinner

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00:46:25

Mindset Mastery with Dr. Matt Moore: Turn Nerves into...

Running Form Fitness ·

2025/10/01

In this episode, Dr. Matt Moore, a sports psychologist, discusses the mental aspects of running, particularly focusing on race day nerves and anxiety management. He emphasizes the importance of interpreting nerves positively and offers techniques such as box breathing and visualization to help runners cope with anxiety. Dr. Moore also highlights the significance of mental training, mindfulness, and the relationship between physical and mental preparation for races. The conversation concludes with

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00:31:07

Why Your Period Matters: Unlocking Running Potential

Running Form Fitness ·

2025/09/24

In this episode, Carina discusses the significant impact of the menstrual cycle on running performance, emphasizing the importance of understanding hormonal fluctuations throughout the cycle. She breaks down the different phases of the menstrual cycle, detailing how each phase affects energy levels, performance, and overall well-being for female runners. Practical tips for managing periods while running and the importance of self-tracking are also highlighted, along with the need for tailored

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00:32:25

Dehydration Is Killing Your Run. Here’s How to Fix It

Running Form Fitness ·

2025/09/17

In this episode, Carina discusses the critical role of hydration in running, emphasizing how dehydration can significantly impair performance and health. The conversation covers the physiological effects of dehydration, the importance of electrolytes, and practical strategies for maintaining optimal hydration before, during, and after runs. Listeners are encouraged to assess their hydration habits and make necessary adjustments to enhance their running experience.Takeaways:Hydration is essential for

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00:26:15

What’s the Secret Link Between Music and Running?

Running Form Fitness ·

2025/09/10

This episode explores the relationship between running and music, discussing how music can enhance performance, lower perceived exertion, and improve mood and motivation. Various studies are referenced to support these claims, highlighting the physiological and psychological effects of music on runners. The conversation also touches on practical applications, safety considerations, and personal anecdotes about music preferences while running.

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00:36:14

Dr. Lennie Waite: Olympic Runner, Leading...

Running Form Fitness ·

2025/09/04

In this episode, world renowned Dr. Lennie Waite discusses the intricate relationship between trauma and running, exploring how endurance sports can serve as both an escape and a means of healing. The conversation delves into the psychological aspects of running, the importance of separating identity from performance, and the necessity of seeking professional help to foster a healthy relationship with the sport. Dr. Waite emphasizes that all athletes, regardless of their level, deserve support and

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00:20:28

Unlock Napping’s Hidden Strength: Transform Your...

Running Form Fitness ·

2025/08/27

In this episode, Carina discusses the often-overlooked benefits of napping for runners, emphasizing how naps can enhance recovery, improve performance, and support overall health. She shares personal experiences and insights into the cultural stigma surrounding napping, advocating for its acceptance as a vital part of a runner's training regimen. The conversation highlights the physiological benefits of napping, including muscle repair, injury prevention, and improved mood, while also offering

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00:19:12

Carbon Plate Shoes : Should You Train In Them?

Running Form Fitness ·

2025/08/20

In this episode, we explore the benefits of training in carbon plate shoes, discussing their impact on recovery, race day readiness, and muscle conditioning. We also delve into the longevity of these shoes, personal preferences, and the psychological boost they provide. Research insights highlight the efficiency gains from using carbon plate shoes, and we encourage community engagement to share experiences and recommendations.

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00:35:53

No More Gate-Keeping : Life-Changing Running Gear...

Running Form Fitness ·

2025/08/13

In this episode, Carina shares her top running products that have significantly improved her running experience and overall life. From innovative menstrual products for female runners to essential gear like hydration solutions, carbon shoes, and heart rate monitors, she emphasizes the importance of investing in quality items that enhance performance and comfort. The conversation also touches on everyday essentials that save time and make life easier, creating a comprehensive guide for runners and

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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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83 results

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