In the final episode of the Chasing PRs podcast, hosts Diego and Richelle discuss key strategies to make 2024 the best running year yet. They advise setting realistic, measurable running goals, remaining consistent and patient in training, correctly fueling the body, and working on mental strength as crucial components for running success. They also share some personal anecdotes and thoughts on their own running journeys. The hosts express gratitude towards their listeners and the...

In this episode of Chasing PRs podcast, hosts Diego and Richelle discuss the importance of maintaining consistency in training during the holiday season and how that sets the tone for the following year.  They provide tips like having an honest conversation with family members about training schedules, moving around schedules, planning recovery weeks, and staying hydrated. The hosts also touch upon the need to be mindful of maintaining balance during the holidays and not obsessing over...

In this episode of Chasing PR Podcast, hosts Diego and Richelle set the record straight on commonly misunderstood running advice. They discuss topics such as the use of super shoes, the idea of 'pronation' being harmful, the necessity of yoga in a runner's regimen, and the controversial practice of running on a fasted state. The duo also debunk the idea of running slow to increase speed, running 180 cadence, the erroneous belief that running is damaging to the knees, and specific running...

In this episode of the Chasing PRs podcast, hosts Diego and Richelle have a candid discussion with sub-elite runner Amy Harkness about her experience with eating disorders, stress fractures, and her journey to recovery.  They delve into how nutrition impacts running performance and injury recovery. The episode provides valuable insights into recognizing and dealing with stress fracture injuries and the importance of fueling the body adequately for optimum performance.  They also discuss...

Special Guest: Sasha Gollish. Known for a diversified running career spanning from 800 meters to marathons, Sasha revealed the key components that fuel her running journey. Highlighting the integration of her athletic endeavors with a holistic lifestyle approach, Sasha emphasized on the significance of enjoying varied physical activities aside from running. Encouraging runners to engage in cross-training, strength training, and participate in activities like Nordic skiing, cycling, or using...

In this episode of Chasing PRs, Diego shares his experience at the New York City Marathon. He starts with the vibrant expo, a prelude to the race, teeming with photo opportunities and essential marathon gear. Diego then takes us through his day, beginning in the athlete's village, where anticipation and nerves mingle. He talks about the early challenges of the race, maintaining a steady pace, and the mental strategy involved. A significant part of Diego's story is overcoming the...

In this podcast episode, we have the pleasure to interview Ashley Charlebois, a dietitian who specializes in the specific needs of athletes, particularly runners.  We dig deep into the most common mistakes that endurance runners make when it comes to nutrition, focusing particularly on under-fueling. Ashley explains the potential repercussions of insufficient fueling, bringing attention to the concept of 'Relative Energy Deficiency in Sport' (REDS). The conversation then transitions into...

In this week's episode of the Chasing PRs podcast, hosts Diego and Richelle discuss insider tips and strategies for both back of the pack runners and those looking to improve their speed.  From goal-setting and race selection to nutrition and mental strategies, this episode has everything you need to take your running to the next level. Plus, learn the importance of training age and how to improve your max speed to achieve your running goals. Whether you're a dedicated back of the pack...

Join us as we lace up for a special anniversary episode, reflecting on an incredible year of conversations, interviews, and breakthroughs. Over the past twelve months, we've had the privilege of delving deep into the world of running, from the science behind our strides and stories that push us an extra mile to elite runners interviews. In this episode, we're sharing the top 9 game-changing lessons we've uncovered — insights that have transformed our understanding of the sport and have...

We're diving deep into the world of ultra trail running with our special guest, Liam Walke. Not only is Liam an impressive runner, clocking a 50K race in just 4 hours and 14 minutes and 100km in 13 hours and 10 minutes at the renowned Blacks Por Ultra in Canada, but he's also an expert coach. He finished third overall at the 90K Ultra Trail run and has a wealth of knowledge to share. Throughout the episode, Liam provides a fresh perspective on the holistic approach to running. There's a...

Join us in this adrenaline-pumping episode as we dive deep into the heart of the 2023 Chicago Marathon. From the energy at the starting line to the exhilarating final sprint at Grant Park, we've got every mile covered. Hear firsthand experiences from runners who tackled the 26.2 miles and get an insider's look at the challenges and triumphs they faced. We also delve into what makes the Chicago Marathon a unique race in the running calendar. From its iconic cityscape backdrop to the roaring...

As the clock ticks down to your A-Race, every decision you make counts. In this episode, we unfold a meticulously crafted 10-step checklist to ensure you're not just physically, but also mentally primed to hit the ground running. From mastering the mental game with visualizations and mantras, to the nitty-gritty of race logistics and course study— we’ve got it all covered.

In this episode, we dive into the emotional and physical journey of overcoming running injuries. Explore how to embrace your emotions, understand the root of your injury, and create a tailored recovery plan. Whether you’re dealing with a minor setback or a major obstacle, this episode is your guide to bouncing back stronger and more resilient! 💪 Tune in to find inspiration, uncover new passions, and learn how to return to running safely and more informed. Don’t let injuries hold you back;...

Join us in this episode as we delve deep with Canadian elite runner and proud mother of three, Kate Baisley. A seven-time champion of the renowned "Tely 10" race in Newfoundland, and a regular on the racing circuit, Kate's achievements don't stop there. She also proudly donned the Canadian colors in an international cross-country competition earlier this year. Dive into her world to discover how she manages injuries, juggles motherhood, and expertly integrates regular racing into her...

On today's episode, we dive deep into the world of "tune-up races," those pivotal practice runs that occur weeks before your main event. Ever wondered why many seasoned runners swear by these shorter distances? We'll unpack how these races are the ultimate test of fitness, an essential tool for refining your racing skills, and a means to forecast your performance in your main event using the VDOT calculator. Plus, we delve into the nuances of race day logistics - from selecting the right...

Are you coming off a marathon and itching for your next race challenge? Dive into this comprehensive guide on how to leverage your marathon fitness to conquer a 5K just a few weeks later. We break down the episode into three crucial parts: Recovery: Discover how staying active post-marathon, from walking the same afternoon to cycling and swimming, can catalyze your recovery. Get insights into hydration, nutrition, and the ideal time to lace up for that first easy run post-marathon. ...

Dive into the latest chapter of the World Athletics Championships 2023 where unexpected losses meet record-breaking wins. From Ingebrigtsen's surprises on the track to Kipyegon's stellar season and a Canadian duo's decathlon dominance, we're unpacking the highlights and twists you don't want to miss. Tune in for the stories behind the headlines!

Join hosts Diego and Richelle on this episode of "Chasing PRs" as they unveil five critical mistakes many marathoners unknowingly make. From the dangers of overtraining to the underestimated power of mental preparation, this episode is packed with insights every runner needs to hear. Are you guilty of ignoring nutrition or skipping cross-training? Do you underestimate speed work in your routine? Find out in this episode and get equipped with the tools to master your next marathon. Tune in and...

Join Diego and Richelle on this electrifying episode of Chasing PRs as they delve into the exhilarating world of relay races. Ever thought of mixing up your running routine? Relay races might just be the perfect challenge you never knew you needed. Discover the 7 compelling reasons that relay races can enhance your skills as a runner - from the magic of team dynamics to the grit of mental toughness. Whether you're fighting off burnout or looking to spice up your training, listen in to...

Welcome to another episode of "Chasing PRs" with your hosts, Diego and Richelle. In today's episode, we unravel the terms that have often been interchanged: flexibility and mobility. What do they mean, and more importantly, how do they impact your running? The Basics: Dive into the definition of flexibility, a passive movement of soft tissues. Think of stretching your hamstrings with a belt, or the popular couch stretch. How does this differ from mobility, which encompasses not just soft...

Get ready to supercharge your 5k running strategy with this thrilling episode of Chasing PRs! Your personal best is just a few tweaks away. This episode is designed to give you a potent blend of common and uncommon tips, tailored to help you blaze through your next 5k race. The first half of our episode delves into five fundamental strategies that have stood the test of time. Learn about the power of consistent training, and how the right blend of VVo2max, threshold and 5k pace workouts,...

In this captivating episode of Chasing PRs with Jessica Turanec, we sit down with a remarkable triathlete who recently secured first place in the 70.3 Ironman Western Massachusetts. But her journey to success was far from smooth. Jess shares her experience of dealing with injuries, and opening her second studio during the pandemic. We also delve into Jess's approach to recognizing strength, mobility, and low-impact aerobic exercise benefits. Jess emphasizes how mental resilience,...

In this week's episode of Chasing PRs, we're breaking down "6 Tips to Train While on Vacation". Here, we acknowledge that you deserve a break, but we also appreciate that keeping up with your training can be a challenge. With these simple tips, you can strike a balance between rest and staying active. We delve into the concept of flexibility and the importance of staying active even while on vacation. Prioritizing your workouts, depending on your goals, is discussed, whether you're training...

Join hosts Richelle Weeks and Diego Alcubierre in episode 37 of Chasing PRs as they dive deep into the importance of long runs. They unpack how these demanding sessions contribute to muscular adaptation, mitochondrial development, metabolic efficiency, and mental toughness. They also provide valuable guidance on how to tailor your long runs depending on your race goals, ranging from 5k to marathon distances. Should your long run be an easy breeze or a tough grind? Richelle and Diego debate...