Carina Heilner - Podcast Details

Shows

Running Form FitnessHow Does Heat Running Actually Help You?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. Finally, they prepare listeners for race day conditions, highlighting the necessity of heat acclimation.2025-07-2329 min

Running Form FitnessUse Running to HealIn 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 motivations for running and the potential for personal growth through this physical activity.2025-07-1632 min

Running Form FitnessIs Running Helping You Heal—or Helping You Hide?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 running and mental health.2025-07-0919 min

Running Form FitnessHeat Training 101: Surviving and Thriving in Summer RunsIn 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.2025-07-0233 min

Running Form FitnessRe: Running Hacks While On VacationRevisit 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. 2025-06-2529 min

Running Form FitnessIs Age Really Just a Number? How Aging Affects Your RunningIn 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 running, and the importance of finding balance in life as a runner. In this conversation, Carina and Cher discuss the multifaceted aspects of running, strength training...2025-06-1138 min

Running Form FitnessNight Sweats? Sluggish Runs? How Perimenopause Impacts Your Run - ft. Millie Harper, APRNIn 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 challenges surrounding hormone replacement therapy. They also discuss the stigma associated with women using testosterone and the need for better education on this topic. In this conversation, the speakers delve...2025-06-0445 min

Running Form FitnessPros vs Cons of a Running Coach (ft. Andrea McAffee) 2025-05-2833 min

Running Form FitnessIs Trauma Linked to Distance Running?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 this conversation, Cher and MoRu explore the profound connection between running and trauma recovery. They discuss how running fosters empathy, builds community, and provides emotional regulation...2025-05-2140 min

Running Form FitnessThe Truth About Iron Deficiency in Female RunnersThis 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 awareness and proactive measures to maintain optimal iron levels for athletic performance. In this conversation, Carina and Cher discuss the critical importance of understanding iron deficiency, its symptoms...2025-05-1439 min

Running Form FitnessHow Effort-Based Training Unlocks Your True PotentialIn 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 in training, particularly the use of heart rate monitors. In this conversation, Carina and Cher delve into the intricacies of heart rate monitoring, the significance of understanding...2025-05-0735 min

Running Form FitnessIs Running Worth The Mom Guilt? Grown Kids Spill the TruthIn 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. Ultimately, the episode highlights the positive influence of a mother's commitment to her passions on her children's growth and resilience.2025-04-3033 min

Running Form FitnessGrit & Glory: Inside the Boston Marathon MadnessIn 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.2025-04-2322 min

Running Form FitnessBoston Marathon Tips & Tricks : You're Ready!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.2025-04-1626 min

Running Form FitnessWhen the Race Ends in Tears: Surviving Marathon AftermathIn 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.2025-04-0941 min

Running Form FitnessWhy Does Your Taper Feel Off? Decoding Your Body’s SignalsIn 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.2025-04-0229 min

Running Form FitnessRunning on GLP-1s: Weight Loss Wins or Eating Disorder Traps?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 relationship between ethics and profit in healthcare, particularly in the context of GLP-1 medications. They discuss the potential benefits of microdosing these medications, especially for individuals...2025-03-2744 min

Running Form FitnessType A vs. Type B Runners: Which One Wins the Race?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 missing workouts. Through their banter, they explore how these personality traits manifest in their own running experiences and...2025-03-1943 min

Running Form FitnessSpring Training is Here!In this episode, Cher and Carina discuss the challenges and triumphs of training for a spring marathon while balancing family life. Carina shares her personal experiences, including the emotional toll of family dynamics and the physical demands of marathon training. They explore the pros and cons of solo training, safety concerns, and the importance of having supportive training partners. The conversation also touches on health struggles and the need for encouragement as they navigate the unpredictable weather of spring training.2025-03-1229 min

Running Form FitnessDr. Scott McKeel works with everyone—from beginners to the best—providing the answers you didn’t know you needed!In this episode of the Running Forum Fitness podcast, hosts Cher and Carina welcome Dr. Scott McKeel, a physical therapist specializing in treating runners. They discuss the importance of finding a healthcare professional who understands the unique needs of runners, the different types of patients that come to physical therapy, and the critical concepts of load versus capacity in training. Dr. McKeel emphasizes the significance of mastering the basics of nutrition, recovery, and stress management for optimal performance and injury prevention. In this conversation, Scott McKeel discusses the essential components of running health, including nutritional balance, strength training, common...2025-03-0538 min

Running Form FitnessAthletes and Eating Disorders: A Critical ConversationIn this episode, Cher and Carina delve into the complexities of eating disorders, particularly in the context of runners. They discuss the prevalence of eating disorders among athletes, the distinction between disordered eating and full-blown eating disorders, and the cultural pressures that contribute to these issues. The conversation highlights personal experiences, statistics, and the challenges of recovery, emphasizing the need for awareness and understanding in the running community. In this conversation, Carina shares her deeply personal journey through the struggles of body image, anorexia, and the impact of trauma. She reflects on her teenage years, the descent into an...2025-02-2649 min

Running Form FitnessIs Road Running Better Than Treadmill Running?In this podcast episode, Cher and Carina discuss the differences between treadmill running and outdoor running, especially in the context of winter weather. They explore the pros and cons of treadmill running, including convenience, safety, and the ability to control pace. The conversation also delves into the impact of running form on the treadmill, tips for making treadmill workouts more enjoyable, and the importance of understanding treadmill calibration and accuracy. Ultimately, they emphasize that treadmill running is just as valid as outdoor running, highlighting the mental strength developed through treadmill workouts.2025-02-1926 min

Running Form FitnessShould I Run a Marathon? Weighing the DecisionIn this episode, Cher and Carina discuss the important question of whether one should run a marathon. They explore the motivations behind running a marathon, the necessary preparations, and the importance of understanding one's personal reasons for taking on such a challenge. The conversation emphasizes that running a marathon is not for everyone and highlights the significance of enjoying the process of training and running. In this conversation, Cher and Carina explore the deeper motivations behind running marathons, emphasizing the importance of internal motivation over external validation. They discuss the significance of the journey in marathoning, the community aspect...2025-02-1234 min

Running Form FitnessRunners Feet: Everything You Want to Know - Ft. Dr. HammondIn this episode, Dr. Jeffrey Hammond, a podiatrist from Provo, Utah, shares his journey into podiatry, focusing on athlete care and injury prevention. He discusses the importance of custom orthotics, common running injuries, and the impact of race shoes, particularly carbon-plated ones. Dr. Hammond emphasizes a direct care approach, offering a range of services at his clinic, including innovative treatments and a commitment to keeping athletes active and healthy.2025-02-0535 min

Running Form FitnessWhen Running Becomes Unhealthy...In this episode, Cher and Carina discuss the red flags that indicate running may have become unhealthy. They explore the correlation between running and eating disorders, the mental health impacts of performance pressure, and the importance of finding balance in running and life. The conversation emphasizes the need for proper fueling and the dangers of equating self-worth with running performance. In this conversation, Carina and Cher explore the journey of self-discovery through pursuing goals, particularly in the context of running. They discuss the importance of recognizing burnout and its consequences, understanding adrenal fatigue, and the necessity of recovery cycles...2025-01-2935 min

Running Form FitnessWhy Injuries Are Your FriendIn this enlightening podcast episode, Cher and Carina delve into the often misunderstood relationship between runners and injuries. Carina shares her personal journey of overcoming significant injuries and how they ultimately led to a deeper understanding of her body and running mechanics. The conversation emphasizes the importance of viewing injuries as opportunities for growth and learning rather than setbacks. They discuss the necessity of strength training, the misconceptions surrounding medical imaging, and how to build a resilient body capable of enduring the demands of running. Ultimately, the episode serves as a reminder that injuries can reveal weaknesses that, when...2025-01-2227 min

Running Form FitnessBack On Track: Coming Back After a BreakIn this episode, Cher and Carina discuss the challenges and strategies for returning to running after a break, particularly after the holiday season. They emphasize the importance of taking breaks for recovery, understanding the body's limits, and the mental hurdles faced when resuming training. The conversation also touches on the significance of coaching and the need for patience in the recovery process, highlighting that fitness is a journey that requires time and grace. In this conversation, Cher and Carina discuss the long-term commitment required to become a successful runner, emphasizing that progress takes time and patience. They explore the...2025-01-1534 min

Running Form FitnessThe Runner’s Partner: Unfiltered InsightsIn this episode of the Running Form Fitness podcast, Carina and her husband Stephan discuss the dynamics of their marriage, particularly focusing on the challenges and joys of being married to a runner. They share personal anecdotes about how Stephan encouraged Carina to start running, the compromises they made to balance their fitness routines with family life, and the importance of communication in their relationship. The conversation also touches on the unique experiences they share while traveling for races and the support Stephan provides during Carina's training and races. Overall, the episode highlights the significance of understanding and support...2025-01-0831 min

Running Form FitnessCRITICAL: Understanding Cadence & Stride LengthIn this podcast episode, Cher and Carina discuss the critical elements of running form, focusing on cadence and stride length. They explore how these factors influence running speed and efficiency, the importance of glute strength, and practical tips for improving running form. The conversation also addresses common running injuries and the significance of reprogramming muscle patterns for better performance. Listeners are encouraged to utilize running analytics to track their progress and make informed adjustments to their training.2024-12-1128 min

Running Form FitnessNew Boston Marathon Qualifying Times: What You Need to KnowIn this podcast episode, Cher and Carina discuss significant changes in the running community, particularly focusing on the Boston Marathon's new qualifying times and the impact of super shoes on performance. They explore the emotional and competitive aspects of marathon running, the importance of community and inclusivity, and alternative paths to participating in prestigious races like Boston through charity. The conversation emphasizes the journey of personal growth in running, regardless of speed or qualification, and the shared experiences that unite runners.2024-12-0428 min

Running Form FitnessChasing Consistency: Running Through the WinterIn this podcast episode, Cher and Carina discuss the challenges and strategies of maintaining a running routine during the winter months. They emphasize the importance of consistency, the right gear, and the mental health benefits of running. The conversation also touches on training for spring races, the significance of having a solid base, and the reflections post-marathon. Listeners are encouraged to find motivation and community support to keep running through the colder seasons.2024-11-2030 min

Running Form FitnessThe Start Line Setback: NYC Marathon Tales ft Cassi AllredIn this episode, hosts Carina and Cher discuss their recent experience at the New York Marathon with guest Cassi Allred. They share insights about their journey to the start line, the challenges they faced, and the memorable moments during the race. The conversation highlights the camaraderie among runners, the unexpected hurdles they encountered, and the importance of perseverance in the face of adversity. In this engaging conversation, the speakers delve into their experiences with marathons, discussing the emotional challenges faced during races, the thrill of running, and the importance of camaraderie in the running community. They share personal stories...2024-11-1233 min

Running Form FitnessHills, Thrills, and Carb Spills: NYC Marathon ReflectionsIn this episode, Cher and Carina discuss Carina's recent experience at the New York Marathon, sharing insights on travel, preparation, and the emotional journey of race day. They reflect on the challenges faced, the camaraderie among runners, and the unique atmosphere of the marathon, while also addressing the importance of proper carb loading and managing expectations during the race. In this conversation, Cher and Carina discuss the challenges and experiences of running the New York Marathon, including the physical and mental preparation required, the unique aspects of the course, and the post-race recovery process. They share insights on mindset...2024-11-0647 min

Running Form FitnessNYC Marathon Prep: Logistics, Weather, and MindsetIn this episode, Cher and Carina discuss Carina's upcoming participation in the New York City Marathon, sharing insights on preparation, logistics, and travel tips. Carina reflects on her excitement and the unique challenges of running a major marathon, including the importance of planning for race day logistics and weather conditions. They also delve into packing strategies for marathon travelers and the best ways to navigate New York City while maximizing the experience. In this conversation, Carina and Cher discuss the intricacies of marathon training, race planning, and the mental aspects of running. Carina shares her approach to race plans...2024-10-3038 min

Running Form FitnessGlycogen, Water, and Muscle: Why Marathoners Experience Weight ChangesIn this podcast episode, Cher and Carina discuss the realities of marathon training, focusing on weight fluctuation, nutrition, and the importance of strength training for runners. They share personal experiences and insights on how running affects body composition, the role of muscle and glycogen in weight changes, and the necessity of proper nutrition and recovery to support training. The conversation emphasizes the mental and physical challenges runners face, particularly regarding body image and performance, and advocates for strength training as a crucial component of a successful running regimen. In this conversation, Carina and Cher explore the complexities of marathon...2024-10-2339 min

Running Form FitnessUnderstanding Post-Marathon DepressionIn this episode, Cher and Carina discuss the phenomenon of post-marathon depression, exploring its emotional and physical impacts on runners. They share personal experiences, insights on recovery, and strategies for coping with the emotional aftermath of completing a marathon. The conversation emphasizes the importance of community support, self-reflection, and finding joy in running beyond race day.2024-10-1632 min

Running Form FitnessProject Cher: Crossing the Finish Line!In this episode, Cher shares her journey of running her first marathon at the St. George Marathon, detailing the emotional and physical challenges she faced leading up to the race and during the event itself. With the support of her sister Carina, they discuss the importance of mental preparation, hydration, pacing, and the sense of community among runners. They reflect on the lessons learned throughout the experience and the personal growth that comes from pushing one's limits in endurance sports.2024-10-0958 min

Running Form FitnessBONUS: Chicago Marathon Tips & Tricks!In this episode, Cher shares her insights and experiences from running the Chicago Marathon, offering valuable tips on travel, preparation, race day strategy, and post-marathon activities. She emphasizes the importance of planning ahead, making reservations, and understanding the unique aspects of the Chicago course, including pacing strategies and the vibrant atmosphere of the city.2024-10-0722 min

Running Form FitnessMastering Marathon Week: Fuel, Focus, and Finish Strong!Summary In this episode, Cher and Carina discuss the essential preparations for race week leading up to the St. George Marathon. They cover the challenges of tapering, managing anxiety, the importance of glycogen storage and carb loading, nutrition strategies, adapting to weather conditions, and the mental preparation needed for race day. They emphasize the significance of having a strong 'why' for running the marathon and the role of a coach in guiding runners through their journey. The conversation highlights the celebration of the marathon experience and the personal growth that comes from training and...2024-10-0234 min

Running Form FitnessChasing the Finish Line: Insights from the Sydney MarathonSummary In this episode, Cher and Carina discuss Carina's journey to the Sydney Marathon, including the challenges of long-distance travel, pre-race preparations, and the emotional experience of running the marathon. Carina shares insights on carb loading, race day strategies, and the importance of mental resilience during the race. The conversation culminates in reflections on the race experience and the lessons learned along the way. Takeaways Traveling to Australia for the marathon was a significant challenge due to time zone differences and long flights. 2024-09-2549 min

Running Form FitnessFrom Strava to Self-Doubt: Managing Social Media ComparisonsSummary In this podcast episode, Cher and Carina discuss the challenges of comparing oneself to others on social media, particularly in the running community. They reflect on how social media has changed the way runners share their training and how it can lead to feelings of inadequacy. They also explore the balance between authenticity and portraying a positive image on social media. The conversation touches on the importance of setting boundaries, prioritizing family, and being honest with oneself. They also briefly discuss the role of Strava in the running community and the potential benefits...2024-09-1131 min

Running Form FitnessTraining Fatigue: Overcoming the Marathon Burnout PhaseSummary In this episode, Cher and Carina discuss the mental and physical burnout that often occurs during marathon training. They share their own experiences and offer advice on how to push through the tough weeks of training. They emphasize the importance of staying mentally strong, trusting the process, and not letting negative thoughts derail your progress. They also discuss the significance of having a strong 'why' and a coach to help navigate the challenges. Overall, they highlight the valuable life lessons that marathon training teaches about perseverance and self-discovery. ...2024-09-0429 min

Running Form FitnessThe Importance of Menstruation in Female Runners ft. Mary BlackSummary In this podcast episode, the hosts discuss women's health and its impact on athletes, specifically in the context of running. They are joined by Mary, who shares her personal journey of struggling with infertility while being a runner. Mary talks about her running background, her experience with infertility, and the steps she took to prioritize her health and eventually conceive. The conversation also touches on the importance of regular menstruation for female athletes, the risks of not having a period, and the need for patient advocacy and finding supportive healthcare providers. 2024-08-2833 min

Running Form FitnessRace Day Realities: GI Issues, Recovery, and Celebrating SuccessSummary Cher and Carina recap their recent half marathon race and discuss their individual experiences and achievements. Cher had a last-minute decision to participate in the race and exceeded her expectations by achieving a personal record (PR) and finishing under two hours. Carina, on the other hand, had high expectations for herself and finished in second place overall, but felt disappointed with her time. They discuss the challenges of racing, including GI issues and recovery. Despite the difficulties, they both feel motivated and excited for future races. Takeaways 2024-08-2131 min

Running Form FitnessThe Mental Shift in Marathon TrainingSummary In this podcast episode, Cher and Carina provide updates on their respective running journeys. Cher discusses her progress in training for her first marathon, highlighting the mental shift she has experienced and the increasing ease of her runs. Carina shares her training for the Sydney Marathon and her goal to break the 2:55 barrier. Both Cher and Carina express their fears and anxieties about their upcoming races, emphasizing the importance of pushing through discomfort and enjoying the journey. They also discuss the benefits of having a coach and the life lessons that running teaches.2024-08-1427 min

Running Form FitnessOlympics, Controversy, & MoreSummary In this podcast episode, Cher and Carina discuss various topics related to the Olympics. They start by talking about Simone Biles and her incredible story of overcoming trauma. They also discuss the challenges faced by athletes in the Tokyo Olympics, including the lack of audience and the impact of COVID-19 restrictions. The conversation then shifts to highlight other inspiring athletes, such as Ilona Mayer, who put USA Women's Rugby on the map, and Gabby Thomas, who won gold in the 200-meter race. They also mention the success of American athletes in various events...2024-08-0729 min

Running Form FitnessRunning Speak: What Are These Weird Words Anyway?Summary In this podcast episode, Cher and Carina discuss running terms and jargon. Carina introduces common running terms and asks Cher for her thoughts on them. They cover acronyms like PB (personal best) and PR (personal record), as well as terms like DNS (did not start) and DNF (did not finish). They also discuss terms like starting corral, splits, taper, strides, and fartlek. Cher learns the meanings of these terms and finds the running jargon both amusing and educational. Takeaways Running has its own set of terms and jargon that...2024-07-2424 min

Running Form FitnessRunning On VacationSummary In this podcast episode, Cher and Carina discuss the topic of running while on vacation. Carina shares her experience of running in different cities and offers tips for finding good running trails in new locations. They also talk about the importance of safety and cultural awareness when running in unfamiliar places. The conversation includes funny and extreme running stories, such as running in airports and getting lost in foreign countries. Overall, they emphasize the joy and benefits of running while traveling. Takeaways Running while on vacation allows you to...2024-07-1729 min

Running Form FitnessTwenty One Run with Sylvia BedfordSummary In this podcast episode, the hosts interview Sylvia Bedford, an experienced and accomplished runner who has participated in the Olympic trials and won the St. George Marathon multiple times. Sylvia shares her journey as a runner, her experiences at the Olympic trials, and her love for the St. George Marathon. She also discusses her new gym, Run 21, which is specifically designed for runners and offers coached interval classes, outdoor run clubs, and strength training programs.Keywordsrunning, marathon, Olympic trials, St. George Marathon, training, gym, interval classes, strength training Takeaways Sylvia...2024-07-1030 min

Running Form FitnessSuper Shoes & Cold Gear: Worth The Money?Summary In this podcast episode, Cher and Carina discuss running gear and how it has evolved over the years. They talk about the importance of choosing high-quality running gear that is sweat-wicking and comfortable. They also discuss the benefits and drawbacks of super shoes, which are designed to make runners faster. The conversation then shifts to winter running gear, including shoes, leggings, socks, and gloves. They emphasize the importance of staying warm and dry during cold weather runs. In this conversation, Carina and Cher discuss various aspects of running gear and accessories. They talk...2024-06-2636 min

Running Form FitnessSmart Recovery (feat. Justin w/ Athlecare)Summary Justin Decker, owner of Atholicaire, discusses the importance of injury prevention and active recovery for athletes and anyone looking to stay active. He emphasizes the need for a foundation of rest, sleep, and nutrition to support the body's ability to recover and heal. Atholicaire makes active recovery accessible and affordable, offering services like hot/cold therapy, compression, and stretching. Justin believes in creating sustainable and long-term health practices, rather than relying on quick fixes or expensive treatments. He works with athletes of all levels, helping them achieve their goals and prioritize their mental...2024-06-1933 min

Running Form FitnessRunning Etiquette: Dos and Don'ts!Summary In this episode, Cher and Carina discuss running etiquette. They cover various categories of running etiquette, including road running, trail running, track etiquette, and race day etiquette. They emphasize the importance of running against traffic, running single file when necessary, and using sidewalks and crosswalks. They also discuss the need for communication and planning when running with others, as well as the importance of being visible and aware of your surroundings. They touch on the importance of keeping information shared during runs confidential and the need for runners to be considerate of other...2024-06-1228 min

Running Form FitnessRunning with Autoimmune DiseaseSummary In this podcast episode, Cher and Carina discuss running with autoimmune disease, focusing on Carina's experience with ulcerative colitis. Carina shares her journey of being diagnosed with the disease and her initial struggles with medication. She then talks about seeking a more natural solution and working with a specialized health center. Carina also discusses the impact of ulcerative colitis on her running and the challenges she faced. The conversation shifts to the topic of breast implants and their potential connection to autoimmune disease. Carina shares her thoughts on getting her implants removed and...2024-06-0528 min

Running Form FitnessProject Cher Update 1In this conversation, Cher and Carina provide updates on their running journeys. Cher discusses her progress in training, including her mileage and the challenges she has faced with glute activation. Carina shares her experience of hiring a running coach to help her overcome her tendency to overtrain. They both emphasize the importance of having a coach for accountability and objective guidance. They also discuss the mental and emotional aspects of running and the need for self-care and balance in training. Overall, they are excited about their upcoming races and the personal growth they will experience throughout their journeys.2024-05-2925 min

Running Form FitnessPros vs Cons of a Running Coach (ft. Andrea McAffee)2024-05-2232 min

Running Form FitnessIt Takes a Team: Finding Harmony in the Chaos 2024-05-1524 min

Running Form FitnessFascinating Fascia and the Mind-Body Connection 2024-05-0826 min

Running Form FitnessFinding Joy in Running: Where Did We Go Wrong?2024-05-0128 min

Running Form FitnessBreaking the Silence: Disordered Eating and RunningIn this episode, the hosts discuss the topic of body confidence and running, sharing personal experiences with eating disorders and the impact on their mindset. They highlight the importance of therapy and self-reflection in overcoming disordered eating and finding a healthy relationship with food and exercise. The hosts emphasize the need for open conversations about body image and eating disorders in order to raise awareness and support one another in the running community.2024-04-2424 min

Running Form FitnessSafety Risk: Does Running Put You In Danger?In this episode, Cher and Carina discuss the issue of runner safety, prompted by the recent murder of Lakin Riley on the campus of the University of Georgia. They share personal experiences of feeling unsafe while running and discuss the victim-blaming that often occurs in these situations. They explore various safety measures such as running with a partner, carrying pepper spray or a taser, and using running apparel with built-in protection. They also highlight the need for a societal solution to address the issue of runner safety and invite listeners to share their ideas and feedback.2024-04-1716 min

Running Form FitnessProject Cher: From Twins to 26.2In this episode, Cher announces her commitment to running a marathon in October, just seven months after giving birth to twins. She discusses the changes that pregnancy and childbirth have on the body, including diastasis recti and the shutdown of deep core muscles. Carina emphasizes the importance of activation exercises and strengthening the core and glutes before starting a running program. She also highlights the significance of weightlifting, particularly deadlifts, to prevent injuries. Cher and her sister, Carina, discuss the training plan and the need for consistency and adaptation. They both share their personal reasons...2024-04-1023 min

Running Form FitnessWardrobe Woes & Mom Bod Blunders: Real Talk for RunnersIn this 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 gear that caters to women's needs.2024-04-0326 min

Running Form FitnessForm Check: The Foundation of Injury-Free RunningIn this podcast episode, the hosts discuss running injuries and the importance of running in good form to prevent injuries. They mention that 50% of runners get injured every year and emphasize the need for proper training and gradual progression to build strength and endurance in the tissues. The most common running injuries mentioned are shin splints and stress fractures, which can be caused by running in poor form. The hosts also share personal experiences with injuries and highlight the importance of correcting form and muscle patterns to prevent and recover from injuries.2024-03-3122 min

Running Form FitnessThe Power of Purpose: Our Podcast Origin StoryIn this episode, the hosts introduce themselves and share their personal stories of how they got into running. Carina started running as a way to make friends and discovered a love for it. She also struggled with an eating disorder and found that running helped her develop a healthier relationship with food. Cher, on the other hand, comes from a background of playing team sports and is now transitioning into running. They both share a passion for helping others achieve their running goals and want to create a supportive community through their podcast...2024-03-3114 min

About ProgressDo Something Highlight with Carina HeilnerCarina Heilner was held back by her intense perfectionism for decades: with eating disorders, a big-time running obsession, and a overall focus on her appearing and looking the part. But she's a fighter and now talks back to the negative voices in her head that used to drive her. Carina learned that she needed to voice how a trauma from her childhood affected her view of herself, and that the best way she could show herself she mattered was by allowing more room for compassionate imperfection. Now, Carina's way to move forward is learning that PRO...2018-10-1232 min

About ProgressAP 118: Do Something Highlight with Carina HeilnerCarina Heilner lived for decades under the ugliness of perfectionism, which resulted in obsessive eating disorders and later running. Here is how Carina dug herself out, and what she learned bout the power of giving yourself room for imperfection.2018-10-1229 min