Extraordinary Strides

Latest Episodes:

Running Roulette: An Unpredictable Adventure of Exercise, Discussion, and Fun Surprises Jul 21, 2023

Show notes

What if you could add an element of surprise to your long run by introducing randomness? Welcome to an episode of Brunch filled with unexpected surprises and profound discussions. Join us, Coach Shelby and Coach Christine, as we take you on this unique running adventure. Inspired by a previous episode, we've created a 'Wheel of Randomness' that will dictate our workout. Every five minutes, look forward to a change, ranging from pickups and pullbacks to random recipes and engaging games. We also take the liberty to dish out a fun question - what vegetable would you be if you had a choice?
But that's not all! Apart from lacing up and running, we delve into an array of intriguing topics. Ever wondered about the idea of infinite abundance? Or the lack of backstory in children's shows that leaves us with unanswered questions? Join us in exploring these subjects alongside a light-hearted discussion on our favorite celebrities. We also invite you to travel back in time with us as we reminisce about our favorite childhood toys and authors. And let's not forget the aesthetics of a Victorian fainting couch and the sentimental value of possessions.
As we reach the finish line after a thrilling run, we wrap up by discussing the benefits of rehydrating and refueling with healthy snacks. Recharge with some of our favorite randomizer recipes. It's not just about the physical activity, it's about embracing the adventure that comes with it.
So, tie up your running shoes, bring a dash of unpredictability, and let's embark on this unforgettable journey together. Prepare for a run that's as random as it gets, filled with laughter, learning, and an abundance of fun surprises.

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Running Your Period Series Finale: The Pros and Cons of Menstrual Cups & Discs 4 of 4 Jul 19, 2023

Show notes

What if you could redefine your period experience with the simple switch to menstrual cups or discs? Brace yourselves for an enlightening discussion with us, Coach Shelby and Coach Christine, as we unravel the ins and outs of these innovative products. We're diving deep into the benefits of menstrual cups, from their impressive 12-hour wear time to the convenience they offer, especially for our enthusiastic runners. But it's not just about the positives; we explore potential setbacks like learning curves and possible irritation, and even the somewhat surprising risk of blocking urine flow. We also underscore the importance of proper menstrual cup care – think unscented, antibacterial soap and vigilance for foreign substances.
We look forward to our exciting workshop about the Hormonal Cycle for Female Runners on July 19, where we deepen your understanding and share best practices.
Wanna reserve your spot? Join here >>
Our conversation doesn't stop at menstrual cups; there's much more to look forward to. We're excited to share details of our upcoming workshop focusing on paramedic pause and postnatal health. Plus, we're all about self-care and finding what works best for your body, and we're encouraging our listeners to do the same. Our upcoming long brunch episode promises to be a treat, and we're also continuing with our quick advice segments for those who like their knowledge in bite-sized pieces. So, join us for this engaging wrap-up of our Running Your Period Series, where we learn, share, and grow together.

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Breaking Records and Barriers: Neely Spence Gracey's Trailblazing Journey as an Elite Runner and World Record Holder Jul 14, 2023

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Ready to hit the ground running with an episode that's all about breaking records and finding joy? Our special guest, Neely Spence Gracey is not just an elite runner; she's a Guinness World Record holder, a mom, and a true trailblazer in her field. This champion bolted past the finish line pushing a stroller, setting a new record for the fastest mile run with a stroller. Fasten your seatbelts as we sprint through a conversation that's sure to leave you energized and inspired.
We're not just talking about running in this episode; we're talking about the journey. Our guest shares her experiences, from the highs of crushing world records to the lows of facing challenges. We'll hear about her training process, the role her son, Rome, played, and the support she received from Adidas and Guava Family. We also take a look at her refreshing approach to women's running, which includes lacing up in a Moana costume and embracing the fun and whimsy that comes with runDisney events.
As we catch our breath, we'll take a coffee break (our guest shares her preferences) and get into her new book. This isn't just a quick read but rather a guide that breaks down goal setting, nutrition, and strength training and even delves into the specifics of female athlete hormones.
Get your autographed copy here and don't forget to check out her incredible "world-record-breaking" gear on her Instagram post here.
So, lace up your running shoes and get ready to break records (or at least your personal best) with the inspiring stories and practical tips in this power-packed episode.

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Running on Your Period: Period Underwear vs. Free Bleeding 3 of 4 Jul 12, 2023

Show notes

What if we told you there's a way to make your monthly run less daunting? This episode of 'Running with Your Period' with Coach Shelby and Coach Christine is here to uplift, educate, and guide you through the myths and facts about period underwear versus free bleeding.
We look forward to our exciting workshop about the Hormonal Cycle for Female Runners on July 19, where we deepen your understanding and share best practices.
Wanna reserve your spot? Join here >>
Dare to challenge the conventional with us as we delve into the world of period underwear for running. We dissect the benefits and drawbacks of period underwear, including the comfort, convenience, and the ability to skirt the race day porta-potty logistics. But it’s not all rosy; we don't shy away from discussing the cons such as its initial cost. We also take a deep dive into the less-explored territory of free bleeding, unmasking it as a free, eco-friendly way to manage your period. It’s not for everyone, but for some, it could be the next big thing.
Lastly, we peel back the layers on the broader topic of periods and running. We all know it can be a hassle, but we’re here to help. From the pros and cons of period underwear to the eco-friendly benefits of free bleeding, we address it all. And be sure not to miss our upcoming workshop where we explore the hormonal cycle of female runners. Remember, you are not alone in this journey, and as always, happy running!
Don’t forget to join the conversation using #TFBrunch.

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Brunch Time: Running and Reveling in the Joy of Brunch Jul 07, 2023

Show notes

Ever wondered why that runner you pass every morning is always grinning, rain or shine? As your friendly neighborhood running coaches, Shelby and I are here to explain why we love running and why we think you should too. On this episode of Brunch Time, we're cracking open all things running and brunch, two of our absolute favorite things in the world. We're not only sharing what keeps us motivated on those long runs, but also why we swear by the magic of a good brunch spread.
We kick off the discussion by reminiscing about our most cherished running memories and the best compliments we've ever received mid-run. And yes, we encourage you to shower those compliments on runners you come across because trust us, those words could be the boost they need to finish their run strong. We also dive into the not-so-pleasant side of running, talking about our worst running injuries and the importance of recovery. And don't get us started on those toxic fitness phrases that can play havoc with your mindset and performance - we're here to debunk those too!
This episode isn't just about running though. We've got a serving of fashion advice on the side, as we talk about our favorite running gear colors and our biggest running fashion faux pas. And because we believe variety is key, we also discuss the importance of a varied running playlist. We wrap up the episode with news on our upcoming four-part series on running during your period, a topic often brushed under the carpet.
Also- don't forget to check our special Finish Line Feeling Playlist on Spotify
So lace up those shoes, grab a plate of your favorite brunch dish, and join us for some heartfelt running chatter.

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Running on Your Period: Pads vs Tampons and Other Menstrual Considerations for Female Athletes 2 of 4 Jul 05, 2023

Show notes

Ever wondered which is better for your running routines during that time of the month - pads or tampons? We, your hosts Coach Shelby and Coach Christine, pull back the curtain on this usually hush-hush topic and delve into a head-to-head comparison of both products. Our conversation is candid, drawing from our personal experiences that include everything from the discomfort of pads to the risks associated with tampons.
We also tackle the often overlooked financial aspects of menstrual products, the unique challenges that come with being a female athlete, and even the fear of shark attacks while swimming on your period. We don't shy away from discussing the real cost of period supplies and how they may not be matching inflation. We share practical tips on planning and always having your supplies ready, regardless of whether you're a veteran runner or a beginner. This episode is a must-listen if you're trying to find the best fit for your running routine during your period.
We look forward to our exciting workshop about the Hormonal Cycle for Female Runners, where we deepen your understanding and share best practices.
Wanna reserve your spot? Join here >>

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Runners' Ultimate Showdown: Treadmill, Outdoor, Elliptical, and Cross Training Debates Jun 30, 2023

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Ready for a battle royale of grudge matches in the world of running? This week's episode brings you an all-out showdown between treadmill vs. outdoor running, treadmill vs. elliptical, and cross training vs. strength. Join us as we explore the advantages and disadvantages of each, and don't forget to keep a smile on your face!
First up, we debate the pros and cons of treadmill and outdoor running, digging into the convenience factor, incline control, and potential drawbacks of the treadmill, while also uncovering the unique benefits of hitting the trails, tracks, and sidewalks. As we transition into the cardio workout comparison, we pit the treadmill against the elliptical machine, examining the lower impact of the elliptical and the convenience of the treadmill, as well as their roles in cross training. Finally, we gear up for the ultimate face-off: strength vs. cross training! We discuss the importance of understanding the differences, the activities that make up each category, and how becoming a well-balanced athlete is crucial for success.
By the end of this action-packed episode, you'll be equipped with the knowledge to make an informed decision on your preferred workout methods. So, whether you're a treadmill enthusiast, an outdoor runner, or just looking to shake up your routine, we've got you covered in this epic Grudge Match. Tune in and let the games begin!

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Running on Your Period: A Fresh Perspective on Menstruation and Running 1 of 4 Jun 28, 2023

Show notes

Ever wondered how your menstrual cycle affects your running? Are you tired of the discomfort and fatigue that comes with running while on your period? It's time to put an end to the struggle. As your coaches, we, Shelby and Christine, become your trusted allies in this journey, bringing light to the unspoken challenges faced by female runners. We navigate the terrain of running during menstruation, dispelling myths and offering practical solutions. From dealing with cramps and bloating, to exploring the realm of menstrual products such as tampons, pads, menstrual cups, and period underwear, we've got you covered. And, we don't stop there - we also talk about postpartum, perimenopause, and menopause, ensuring these transitions do not hinder your performance.
Best Practices for running while on your period:

Movement actually can decrease the discomfort
Be flexible with your paces/workouts
Be flexible with your days
Balance sodium, caffeine, sugar, and alcohol
Embrace yoga/stretching

Our favorite yogis -

Yoga for Cramps and PMS Yoga with Adriene

https://www.youtube.com/watch?v=4JaCcp39iVI&t=292s

Yoga for Menstrual Cramps Nourished Natasha

https://www.youtube.com/watch?v=0i97IPs4uNE

Can tracking your menstrual cycle help to boost your performance and mental health? Absolutely! We delve into the science behind it and how it can optimize your running. We also discuss different Personal Records (PRs) and how to set achievable goals. More importantly, we remind you to show kindness to yourself during your period and to listen to your body's needs. To round off our discussion, we look forward to our exciting workshop about the Hormonal Cycle for Female Runners, where we deepen your understanding and share best practices.
Wanna reserve your spot? Join here >>
Join us, share your experiences, and let's revolutionize female running together!

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Pride in Motion: Celebrating LGBTQ+ Athletes and Inclusivity in Sports and Running Jun 23, 2023

Show notes

Celebrate Pride Month with us as we honor talented LGBTQ+ athletes living their true selves on roads, tracks, and trails. Curious about the history of Pride Month and the role of trans and people of color? Listen in as we discuss Stonewall Protests, the turning point in the LGBTQ+ movement, and we even recommend a great documentary, Stonewall Uprising, for those eager to learn more.
Journey with us as we delve into the challenges faced by transgender athletes and the inspiring story of Chris Mosier, the first transgender athlete to represent the US in international competition. We also discuss the power of inclusivity in sports, with special guest Joanne Hoffman sharing insights on the impact of organizations like Athlete Ally and Front Runners in making sports a welcoming space for everyone.
Finally, explore the power of allyship as we discuss how to use our voices to make sports and running a better place for all. Learn about the importance of safety in numbers and the inspiring story of Oiselle, a female-founded running company embracing gender identities and fluidity.
Lace up your shoes and join us in celebrating the LGBTQIA+ community in sports and running!
Helpful Links from the Episode:
Athlete Ally
Aubri Drake - Trail Runner Magazine
Front Runners
Transathlete.com
Trevor Project

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Kickstart Your Training Season: 5 Top Tips for a Fun and Successful Running Journey Jun 21, 2023

Show notes

Ready to kickstart your summer training and crush those fall races? Discover our top five things every runner should do before diving into a new training season in this quick bites brunch edition!
We'll power up your playlist with tunes to fuel your runs and introduce the Alter Ego Effect - your secret weapon for conquering even the toughest miles.
We're also serving up heaps of fun and unconventional motivation tips!
Sign up here if you want to download your own bonus training board kit.
So grab your miles with a side of smiles and join us for this jam-packed episode full of practical advice, laughter, and inspiration.

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