Mojo For Running Podcast
164 episodes - English - Latest episode: 19 days ago - ★★★★★ - 452 ratingsMojo for Running Coach Debbie Voiles presents training principles and running news. From beginners to marathoners, all runners will learn how to make wise training decisions. Topics include training schedule, base building, tapering, cross training, speed work, stretching, nutrition, drills, and much more. Learn how to train smart to achieve your goals.
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Episodes
MFR 158: Repeats and Intervals
April 26, 2024 17:37 - 15 minutes - 18.5 MBLearn all about classic track workouts and the variety of ways they can be structured to meet any runner's training goals.
MFR 157: Speedwork, how and when to incorporate speedwork into your running training
April 10, 2024 07:00 - 15 minutes - 18.7 MBTo get faster or stronger or even to build endurance, every experienced runner needs speedwork. This is the first of a series of episodes on speedwork for runners, what is a speedworkout, who should do it, how to add it to your running schedule, how often, types of speed training, how to maximize benefits, and what not to do.
MFR 156: The Challenge of Holiday Running and the Mojo for Running December Challenge
December 03, 2021 02:48 - 21 minutes - 32.3 MBThe month of December tests our running training more than any other as holiday events too often steal running hours. Our already hectic schedules get still busier, increasing stress levels, meaning we need run therapy more than ever, but ironically, that's the last thing on many people's mind. The Mojo for Running December Challenge will provide accountability and motivation to help you maintain running fitness during this month, setting you for success in 2022.
MFR 155: Head to Toe, a Close Look at How to Move and Where to Look When You Run
October 21, 2021 20:19 - 17 minutes - 24.5 MBLet's go back to the basics of how to move when you run, head to toe, from where to look, to the nuances of effective arm technique, what not to do and physical cues to help with practicing good running form. While everyone's form will be unique, based on their body, minor adjustments will still pay off with greater comfort, improved endurance, greater speed, and fewer running injuries, all good reasons to focus on running form during every mile of every run. The goal is to practice the ru...
MFR 154: Fun With Fartlek Training
October 09, 2021 02:37 - 15 minutes - 23.4 MBAny runner or group of runners, of any level, can make up a fartlek workout on the fly, or pull out one of the traditional, time-tested fartlek workouts. Fartleks are especially good for injecting a bit of speed work into an easy or long-ish run during the basebuilding phase when it's best to avoid more structured, specific track workouts, saving them for later in the cycle when the speedwork needs to be more specific, more race oriented. This matters because from a psychological perspecti...
MFR 153: How to Choose the Best Training Plan for Any Race
September 23, 2021 10:00 - 18 minutes - 25.1 MBRunning success hinges on preparation. Crossing the finish line is the easy part, a celebration, the apex of all the training that prepared you to be there, the celebration of a well executed running training plan. The longer you run, the more races you train for, the more you'll appreciate the importance of a good training schedule, one that keeps you healthy while preparing you for your goal race. This episode explains the variables you'll see as you study your options along with guidance ...
How to Choose the Best Training Plan for Any Race
September 23, 2021 10:00 - 18 minutes - 25.1 MBRunning success hinges on preparation. Crossing the finish line is the easy part, a celebration, the apex of all the training that prepared you to be there, the celebration of a well executed running training plan. The longer you run, the more races you train for, the more you'll appreciate the importance of a good training schedule, one that keeps you healthy while preparing you for your goal race. This episode explains the variables you'll see as you study your options along with guidance ...
MFR 152: How to Taper for Goal Races, and What it Can Do for Race Performance
September 09, 2021 11:00 - 17 minutes - 23.7 MBThe 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 tap...
How to Structure Your Running Training When You're Self Coached
August 27, 2021 02:13 - 20 minutes - 30.7 MBOne 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 i...
MFR 151: How to Structure Your Running Training When You're Self Coached
August 27, 2021 02:13 - 20 minutes - 30.7 MBOne 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 i...
MFR 150: Treadmill Running and the Indoor Training Mindset
August 13, 2021 19:53 - 24 minutes - 36 MBWhat 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 banis...
MFR 149: Rebounder for Running Training
July 30, 2021 15:06 - 25 minutes - 35.7 MBI'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 ...
MFR 148: Upcoming Topics, the Problem of Locked 'Public' Tracks, and a Promise
July 19, 2021 20:03 - 18 minutes - 28.4 MBCoach 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 websit...
MFR 147: How to Run Trails
October 27, 2020 04:00 - 18 minutes - 17.2 MBRunning 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...
MFR 146: Six Reason Every Runner Should Run Off Road
October 16, 2020 01:40 - 24 minutes - 21.4 MBOn 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...
MFR #145: How to Make Your Easy Runs Work for You
July 03, 2020 17:31 - 17 minutes - 19.8 MBOptimize 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 ...
MFR 144: Running During a Pandemic
May 14, 2020 22:58 - 18 minutes - 17.9 MBWow! 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...
MFR 143: Sensible Running Resolutions for 2020
January 01, 2020 04:03 - 29 minutes - 29.2 MBIt’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 ru...
MFR 142: The Challenge of the Holidays and a Challenge for the Holidays
December 01, 2019 04:19 - 14 minutes - 14.7 MBNo 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...
MFR 141: Returning from a Break
November 26, 2019 05:04 - 27 minutes - 26 MBWhether 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...
MFR 140: My Thoughts on the ‘Brittany’ Movie, Running Goals, and Your First Marathon
October 23, 2019 20:43 - 10 minutes - 10.4 MBRecently, 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 f...
MFR 139: The Mental Side of Running
October 09, 2019 21:33 - 15 minutes - 17 MBEven 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 und...
MFR 138: Base Miles
September 19, 2019 02:09 - 24 minutes - 26 MBHow 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 ...
MFR 137: Boston
June 13, 2019 13:59 - 35 minutes - 37.5 MBBoston. 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...
MFR 136: Three Reasons to do a Plank Every Day
May 26, 2019 03:14 - 20 minutes - 20.3 MBIf 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, M...
MFR 135: How to Crush Your Goal Race With Microcycles
April 28, 2019 02:50 - 13 minutes - 13.1 MBI 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 p...
MFR 134: How to Optimize Performance with Periodization
April 03, 2019 16:09 - 15 minutes - 14.6 MBMost 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
March 11, 2019 17:40 - 24 minutes - 22 MBThe 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.
MFR 132: Explaining Dreadful Runs
February 17, 2019 22:59 - 16 minutes - 14.7 MBIf you have never had a bad run, then you haven’t been running long. Truth. Every runner of every level has bad runs now and then. Now if you have them often, that is, of course, a problem, but as a rule, if you haven’t had a lousy run in a while, I’d say you […] The post MFR 132: Explaining Dreadful Runs appeared first on Mojo for Running.
MFR 131: Gifts for Runners
December 18, 2018 13:45 - 26 minutes - 24 MBOne of the things I appreciate most about running is that it’s such a simple sport. You can do it anywhere, and the only equipment you need is a pair of shoes. That said, everybody loves running gear and most of the runners I know love gadgets as well. So, since it’s the holiday season, […] The post MFR 131: Gifts for Runners appeared first on Mojo for Running.
MFR 130: Running Through the Holidays
December 17, 2018 14:48 - 22 minutes - 20.8 MBOf the 52 weeks in every year, most runners find the ones between Thanksgiving and New Year’s to be the most challenging from a running perspective. There are just too many things competing for your precious time. I get that. In this episode, I help you with putting it in perspective and managing to do […] The post MFR 130: Running Through the Holidays appeared first on Mojo for Running.
MFR 129: Electrolytes Part 2
November 06, 2018 22:16 - 20 minutes - 18.5 MBNot all electrolyte replacement products are the same, not even close. Jen has been running a while, but she hasn’t ever trained for marathons. Now, she’s often running for two hours, and she’s finding that she really starts to feel fatigued. She assumes it’s that she’s not eating correctly or that her training hasn’t been […] The post MFR 129: Electrolytes Part 2 appeared first on Mojo for Running.
MFR 128: Electrolytes
October 20, 2018 03:37 - 25 minutes - 23.6 MBHave you ever had a dreadful race but were unable to put your finger on the cause? Of course, there could be many causes, but one of the first places to look is at your electrolyte replacement regimen. What? You don’t have an electrolyte plan? Well, that’s okay if you’re not running farther than 90 […] The post MFR 128: Electrolytes appeared first on Mojo for Running.
MFR 127: Training Fundamentals
October 05, 2018 21:12 - 20 minutes - 18.4 MBHave you ever been in the predicament of not knowing how to compensate for a day when you ended up missing the training on your schedule? Have you ever planned our own training schedule but wondered if the way you were doing it was optimal? Whether a new runner or a runner with years of […] The post MFR 127: Training Fundamentals appeared first on Mojo for Running.
MFR 126: Running Documentary The Human Race and Much More
September 23, 2018 14:18 - 19 minutes - 17.9 MBYes, I’m back. I know, you probably thought you’d never hear another episode, but surprise, I’ve just finished three, and I have plans for at least another nine. After the main topic of this podcast, the documentary film I helped to make, I’ll explain more about the future of this podcast. It’s in your hands. […] The post MFR 126: Running Documentary The Human Race and Much More appeared first on Mojo for Running.
MFR 125: When You Lose Your Mojo
December 13, 2017 23:20 - 17 minutes - 16.4 MBAt any given time, a percentage of runners will be suffering from a not so uncommon running malady, loss of their running mojo, the state of being without motivation, of feeling more like sitting than running. This is serious but not uncommon. I’ll tell you this: As a longtime coach, I’ve seen this many times. […] The post MFR 125: When You Lose Your Mojo appeared first on Mojo for Running.
MFR 124: Half Marathon Magic
November 26, 2017 01:43 - 15 minutes - 14.3 MBUnless you live in a very remote area, you likely can choose from several half marathon options every month because with every passing year, we see more halves, and that’s not surprising because they are, I think the ideal race distance. In this episode, I explain all the reasons why this race distance continues to […] The post MFR 124: Half Marathon Magic appeared first on Mojo for Running.
MFR 123: Thoughts on Knee Surgery
October 24, 2017 02:08 - 15 minutes - 14.6 MBThis episode is about knee surgery for runners, the considerations, topics for thought. It will not tell you when you need surgery. I’m not a doctor. It doesn’t bash knee surgery, not at all, but it is food for thought, things to consider, if knee surgery may be in your future, or if a medical […] The post MFR 123: Thoughts on Knee Surgery appeared first on Mojo for Running.
MFR 122: Run Off Road and On the Trails
October 07, 2017 01:53 - 17 minutes - 16.5 MBIf you haven’t run off road – or on trails – I hope this episode will convince you to give it a try. I explain the many of excellent reasons why you should run trails, and I explain how to get started. I’ve said it many times, I live an hour from Disney World and […] The post MFR 122: Run Off Road and On the Trails appeared first on Mojo for Running.
MFR 121: Three Key changes to Help You Run Faster
September 20, 2017 03:10 - 13 minutes - 12.8 MBMost runners want to get faster. Not everyone can afford to hire a coach, and not everyone has time to train for a marathon, but most runners hope to set new PR’s on a regular basis. This is absolutely possible, but you need to know how to direct your time. Most people have full-time jobs. […] The post MFR 121: Three Key changes to Help You Run Faster appeared first on Mojo for Running.
MFR 120: One Foot at a Time
September 07, 2017 01:30 - 14 minutes - 13.2 MBIt’s the little things that often have the greatest impact, and so it is with the concept of focusing on the fact that when running, you are always, 100 percent of the time, putting the full weight of your body on just one foot or the other. Oddly, you don’t hear much about this, and […] The post MFR 120: One Foot at a Time appeared first on Mojo for Running.
MFR 119: Five Pillars of Intelligent Running
August 18, 2017 19:07 - 20 minutes - 18.5 MBWe all think of ourselves as intelligent runners, of course, but even the most experienced, veteran runners sometimes lose sight of the wise and effective path to their goals. Why does this happen? I think because we get caught up in the here and now, the ‘today,’ instead of keeping our eyes on the long […] The post MFR 119: Five Pillars of Intelligent Running appeared first on Mojo for Running.
MFR 118: What to Wear for Cold-Weather Running
November 25, 2016 22:53 - 23 minutes - 21.6 MBIf, where you live, it gets cold in the winter – and I mean cold – then you’re probably just coming into the time of year when you need to make accommodations to be able to run outside, safely and comfortably. No matter how cold it gets, in most cases, if you’re healthy, you can […] The post MFR 118: What to Wear for Running in Cold Weather appeared first on Mojo for Running.
MFR 117: Accountability Hacks for Runners
October 13, 2016 18:57 - 13 minutes - 12.4 MBNo matter who you are and no matter how long you’ve been running, you have days when you need a reason to get out and run, a reason beyond the fact that you are a runner, you believe in running, you love to run and you know you shoud run. You can know and understand […] The post MFR 117: Accountability Hacks appeared first on Mojo for Running.
MFR 116: How to Hydrate for Long Runs
October 05, 2016 09:00 - 30 minutes - 41.9 MBIf you’re running a 5k on up to a half marathon, hydration matters, but it’s not terribly tricky. The focus should be on making sure you consume enough fluids to prevent dehydration,but if you’re out there for several hours – or a lot more – you need to be even more concerned about avoiding over […] The post MFR 116: Hydration for Long Runs and The Goldilocks Principle appeared first on Mojo for Running.
MFR 115: Big Cottonwood Marathon Race Weekend
September 23, 2016 18:20 - 30 minutes - 41.7 MBThe Revel Big Cottonwood race weekend was an adventure I won’t soon forget. Well, who am I kidding, I’ll never forget it. Every destination race is unique, and this one, especially so, because it was mostly downhill and because it was the most beautiful race course I’ve had the good fortune to run, postcard scenes […] The post MFR 115: Big Cottonwood Marathon Race Weekend appeared first on Mojo for Running.
MFR 114: Destination Races
September 14, 2016 16:17 - 29 minutes - 27.4 MBWhether you’ve travelled to Podunk or New York City, on a plane or in a car, with four friends or 24, you know that a destination race is the bomb; you know how much fun that can be. If you haven’t travelled to do an out-of-town race with friends, you really, really should. Look at […] The post MFR 114: Destination Races appeared first on Mojo for Running.
MFR 113: Running Families
September 07, 2016 14:33 - 24 minutes - 22.3 MBIt’s Saturday morning. Katie, your daughter, has a soccer game at 9:00, and your husband has to work. That means you’ll have your 9 year old son, Patrick, with you. You’ve got 8 miles on your schedule, but how will you manage it? Then you think, “I wonder if I could get Patrick to ride […] The post MFR 113: Running Families appeared first on Mojo for Running.
MFR 112: Running in the Rain
August 31, 2016 13:02 - 14 minutes - 13.6 MBWhen you look outside and see that it’s raining, do you reluctantly move on to the next thing on your ‘to do’ list? Do you cheer because now you have an excuse not to run? Do you head for the gym and the dreadmill? Or do you put your shoes on and smile? Rain provides the […] The post MFR 112: Running in the Rain appeared first on Mojo for Running.
MFR 111: Stair-Climbing as Cross-Training for Runners
August 24, 2016 18:40 - 23 minutes - 21.8 MBThis is the fourth in a series of podcasts about cross-training. If you haven’t already done so, please check out MFR 108, Cross-Training Basics, MFR 109, Swimming as Cross-Training for Runners and MFR 110, Cycling as Cross-Training for Running. You may count your steps every day if you have a fitness tracker, but have you ever […] The post MFR 111: Stair-Climbing as Cross-Training for Runners appeared first on Mojo for Running.