This episode is a slam-dunk for anybody who wants to deepen their knowledge of running and strengthen their own miles. Dimity and co-host Sarah Wassner Flynn chat with special guest Sarah Bowen Shea (SBS) about running lessons they wish they would've known earlier, including Incorporating three elements which have helped SBS run more efficiently; Why Sarah Flynn would've switched her focus from raw numbers to deep friendships earlier; How Dimity wishes she would've been more present, especially in the long runs; Helpful tweaks on nutrition (both on and off the road); keeping things easy; and the importance of joy and patience.  When you shop our sponsors, you help AMR. We appreciate your—and their—support!   Run the Rose City! Use code AMR20 for $20 off registration at portlandmarathon.com   Get 20% off, plus free shipping, on all IQBar products by texting AMR to 64-000 Dreamily soft joggers: Get 20% off your first order at Vuori.com/amr Learn more about your ad choices. Visit megaphone.fm/adchoices