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Exploring the joys of running and how it can not only be a great form of exercise but an adventure and journey throughout your life. Join Coach Dawn Pederson in this adventure to help you find the joy and thrill of running, throughout your life. Join my mailing list! Just sent a quick email to dawnpedersonruns@gmail.com with the title "Email List" and I'll add you to my list. Emails feature upcoming episodes, running tips, upcoming coaching services and products, and more...
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Functional Nutrition for Functional Fitness and Functional Living! This podcasts is dedicated to active people trying to overcome digestive issues, IBS, "runners trots," joint pain, or other chronic health issues. It's a place to discuss performance nutrition, gut health, training, mindset, and more! Kate is a Registered Dietitian, Personal Trainer, Yoga Teacher, and life coach helping people resolve frustrating symptoms with specialized labs and personalized nutrition planning. She shares o ...
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In Japanese "wa" means harmony and is a huge part of Japan and Japanese culture. After living in Japan for 4 years and recently visiting again I still soak in the "wa" and wish we could bring it more to the USA where I live now. In today's life episode we'll discuss "wa" and dive into culture in general. Having an openness to other cultures and tak…
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Girls and women alike have a few extra things to consider when adding running into their lives. Some of these issues were a little challenging to discuss and I surprised myself as I reflected on some of the intense issues with body changes from girls to women, managing the annoying but very important menstral cycle, body image and taking care of ou…
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"I don't have time". I fear these words. This is one of the biggest reasons given when someone doesn't have regular exercise habits. To this I say...don't have time? Make time! The truth is, we all have the same 24 hours a day and our days either fill up with meaningless who knows what or we take control of our time and make things happen in our li…
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Greetings from Japan! I've been traveling the last couple of weeks and want to share with you a way I've found to make the most of vacations - running of course. Running tourism is a great way to see the sights whether it be staycation mode or vacation mode. Come learn all about one of the most enjoyable forms of running I've found, no not hills, s…
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S.A.D. is a really sad and appropriate acronym for Seasonal Affective Disorder. S.A.D. has a lot in common with and can turn into depression, but it also has some distinct differences. Hi, I'm Dawn, and I struggle with S.A.D. Join me today as we learn more about this mental health issue, things that help, when to be concerned, and much more. I'm ex…
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Mindset, mindset, mindset. I'm reminded again and again how important mindset is, both in running, and in everything we do. Recording this episode I came off a pretty hard day and an equally hard week and just talking about having a better mindset put a spring in my step and helped me realize that yet again, "I've got this". Today's mindset techniq…
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Have you ever run a half-marathon? I have...quite a few I realized as I was recording. Some I hold with fond memories, others I've almost forgotten or would be better off having forgotten. Any way about it, I love this distance. Join me for half marathon story time, with a climax of what happened when I accompanied my young teenage son on his first…
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Tapering. That glorious and yet dreaded time when you get to cut the miles, clean up the loose ends, and prepare for race day...by not doing much. It's a weird thing mentally. Where in most things in life you cram at the end preparing for our most important races are just the opposite. Come along and we discuss the critical role that tapering has i…
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Welcome to season 2! Once a month we'll have life topics. The rest of the episodes are all about good old running. Today join me on my journey through my hate (with occasional love) relationship with housework and the things I've learned over the years to make keeping a home manageable, realistic, and yes, sometimes, even enjoyable. Don't forget to…
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Hey everyone, thank you so much for all the support and fun times with season 1. Season 2 is coming soon, starting Friday February 2nd. See you then! Support the show Join my mailing list! Just sent a quick email to dawnpedersonruns@gmail.com with the title "Email List" and I'll add you to my list. Emails feature upcoming episodes, running tips, up…
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48 episodes and a great year of running, coaching, and podcasting. With the holidays over and new goals on the horizon, this episode will be our last for season 1. Join me today as we review clips from some of the most popular episodes this year and all the lessons I've learned and shared throughout the year. Support the show Join my mailing list! …
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Episode 3 was an intro to starting your own running program. Great content. Poor quality recording with lots of room for improvement. Here it is! Episode 3 all cleaned up. Wondering when the reruns will be done...this is the last one for now. Listen for new content next week! Support the show Join my mailing list! Just sent a quick email to dawnped…
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Another flash back episode! Re-listen to episode 2 or enjoy it for the first time...all cleaned up. It was interesting to review this while editing and remember from 10 months ago why I love running. Some of these have changed a bit over the last year and some are the same. It's amazing how much we can grow as runners and people each year. This epi…
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As we end this year, this is my little gift to you. It's my first episode, and one of the most popular...all cleaned up. When I started in this podcast in February I knew nothing about editing a podcast, so those first few episodes are a little rough. Listen again without the awkward pauses, "ums", and my phone buzzing in the background. Don't have…
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For me, and I'm sure many others, the marathon is almost unattainable. Don't get me wrong, I've run marathons, six of them, but it's all been quite a battle and I've come out beaten. Everything from cramped legs, sick stomach, getting lost on the course, having a bad mindset, weather challenging, and even a little train have kept me from feeling li…
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For myself, my family, kids I coach, and other runners I know...my biggest concern in many ways is safety. If I go out on a run and don't feel safe that run becomes a stressor instead of a stress relief. Over the years I've found many ways to increase my safety and to feel safer, even if there is no immediate threat. Come along as I share these tip…
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Well...hello December! It's holiday time of year! Whether you're celebrating Christmas, Hanukkah, Kwanzaa, Bodhi Day, or just New Years, this is a time for celebration. With all the celebration comes a lot of feasting, some extra time with others, and hopefully some reflecting and setting goals for the coming year. My invitation today...don't wait!…
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Oh the treadmill! One of the most controversial topics in running. Should you use a treadmill? My answer is "yes" and "no". Really....it depends. Let's discuss when a treadmill would be a great choice and other times where it might hinder your progress. Also, with holiday season in full swing, please join me with the "Dust off and name your treadmi…
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Go ahead and sit back and relax for this one. I'm not going to tell you to kill yourself with the biggest hill in town, nor hit it hard on the track. Quite the opposite, let's talk about the important, even vital role of easy running. If "run" and "easy" don't seem to be anywhere close to compatible in your mind yet, don't worry, we'll talk about t…
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A life-long running journey is much like a hilly course, plenty of ups and down. Great peaks and tremendous challenges. What do you do when you're just not feeling it in your running journey? Maybe you've met your goal and are having a hard time wanting to keep going after that's completed. Maybe you're burnt from race after race or hard training s…
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What is your local running community like? Is running a common and happening thing or are you out there putting in the miles feeling...a little bit like the oddball in the town. I've been in both communities. Whatever town or city you live in, there are things that you, yes you, can do to improve and contribute to your running community. Let's dive…
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Do you feel like you’re doing “everything right” and still making minimal to no progress? Conventional weight loss says to just increase caloric deficit. But there are SO MANY THINGS that can stall out weight loss. Andee and I discuss some common mistakes in tracking your calorie intake. But if you’ve already ruled out “user error” so to speak, wha…
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Have you ever had a race or workout that just went amazing or maybe quite the opposite? Was there a horrible race or workout experience that comes to mind? Was it something you did or just plain luck. Many times in our running we struggle to see the difference and know what we can and cannot control. Let's dive into this and expand our view on what…
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Part II of a three part series dedicated to running buddies throughout my life. Running buddies in my twenties were some of my rocks as friends and helped support me and inspire me in ways that were so critical during those final years of college and all that was beyond. From the running buddy that was really a racquetball buddy, to the friend who …
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It’s TIME! We’re talking about IBS and digestive issues. IBS, SIBO, GERD, bloating, and all things related to the gut. There are reasons things may be off! So we dive in: What is IBS, REALLY? What SHOULD your poop look like? What could be the root cause of IBS? Some basics to help with digestion Some reasoning for GERD and heartburn Discussing the …
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Training is a day in and day out kind of experience. Get out there, put in the miles, go home and go on with your day. Race day...that's something different. From preparing for weeks and months to preparing the days before, running the race, and celebrating after, race day is a day that brings a new level of both anxiety and triumph. Why sign up an…
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Oh no! A hill! Are you running away from hills instead of towards them? Let's overcome our fear of hills, learn why they are important, how to do them in variety of ways, and start conquering those hills. Hills are your friends...come find out why! Support the show Join my mailing list! Just sent a quick email to dawnpedersonruns@gmail.com with the…
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Do you get lost driving or know someone who gets lost super easily? Well...that me! This translates over to also getting lost while running...oops. Extra turns can add up quickly when you're on your feet. But...with a love for adventure and new routes I've learned to compensate for my lack of internal compass with a few tricks and tips. Come learn …
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In running book, Running the Edge, author Tim Catalano describes the loving of running or catching the running bug as "seeing blue". Last year, we used this concept for the Cross-Country team that I coach, as our theme for the season. It was fun to see their excitement as many of them saw "blue" for the first time. Come reflect with me on the love …
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There's something about "doing" that is one of my greatest teachers. When the doing involves running with my team, I learn more about myself and them. There are lots of different styles of coaches throughout Cross-Country, track, and many other sports. What kind of coach am I? I'm the coach that runs with my team. I'll take you on the journey I exp…
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We often think that if we just work harder, longer, and fight through the pain, we'll improve. Actually, that's not always the case. Often this is just a recipe for disaster and what we'd be better off doing is resting. What? How is that possible? We are not machine...we are people and our bodies need rest and recovery. Come find out the many ways …
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I've been on a lot of runs, mostly physical, but the most important run I've ever taken, was a run away from suicide. September is Suicide Prevention month and I'm humbled to share my voice on this most serious and important topic. Whether you have struggled with depression and/or suicidal thoughts yourself, you have a family member or friend that …
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I have mostly unkind feeling towards the mundane tasks of life. Things like: picking up things around the house, weeding the flower beds, doing the dishes, and on and on. The repetition without seeing much progress about drives me batty. Do you ever feel that way? Whether is running, weight-lifting, or cleaning that dare house - all of which we'll …
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Should I make my kids run? This is an interesting question and one that I've pondered a lot as a parent and also a coach. In this episode, I'll share points from both these perspective as well as lots of examples that I've seen of when to push and when to ease up. This episode also applies to really any hobby or interest that you might want your ki…
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Over the last several years the trend in the health world has been to get in 10,000 steps a day. Where did this come from? Why do we do it? Or should we? Is it even achievable? Let's dive into this topic. Come take a journey along with me through several walks from our time in Japan as well. See you there! Support the show Join my mailing list! Jus…
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I wasn't introduced to track and field, except watching brief events during the Olympic Games over the years, until I was coaching it. What?!? We're running, jumping, throwing things, and various combinations of the three? Okay...if you say so. There's SO much going on in this sport and at each track meet it's enough to make anyone's head spin. Joi…
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With so many variations from race to race: crowds, course, weather, and more...it's hard to sometimes gauge if you're training is really helping you get faster or not. Enter in...timed trials. Add a large dose on consistency to the mix and it's a lot easier to tell where your current fitness lies. Today's episode we'll discuss what time trials are …
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We all have a dialog going on in our heads, whether we recognize it of not. This "self-talk" affects us each and every day, including during our running. In this episode we'll identify different kinds of self talk, learn how to improve our self-talk, and figure out why all this matter anyway. See you there! Great lessons shared in this episode from…
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Running isn't always the only option, the desired option, or the available option for increasing your fitness. There are so many great options out there to replace (in the case of injury) or supplement your running. Today we'll talk about biking, swimming, rowing, and so much more. Great books with programs that incorporate lots of cross-training: …
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I fell for running long ago, but every once in a while, I still fall for running, and I've got the battle scars to prove it. In this episode, we'll dive into some of my most epic falls and discuss what we can all do to increase our chances of remaining confidently on our feet instead of on the ground with our noses in the dirt. Let's go! From this …
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Do you ever have those times when you learn something new and it brings that feeling of, "Oh no, I know nothing." This was one of those, not only moments but weeks for me. The more I study and learn, specifically about running, the more that I find out how limited my knowledge truly is. Come along with me on a journey of learning and the quest to k…
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I didn't think coaching was really a possibility for me, but after what felt like going out on a limb, I finally got a job as a High School coach. Now I've coached Jr. Run Clubs, Summer Running Camps, Middle School Cross Country, High School Cross-Country and Track, and even a few adults one on one. I've loved working with each of these groups and …
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We all know running shoes are important, but I learned recently WHY they are so important and how "training" in the wrong shoes can be a disaster. Joining me in this episode is a host of other runners from my online communities sharing thoughts on their favorite running shoes. Excited? Well then, grab your shoes...let's go for a run. Check back soo…
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If you're like I was, you've maybe heard of cross-country and maybe you even know that it has something to do with running, but you're not exactly sure what it is. Cross-Country is one of the many varieties of running and is very common, but usually only at the High School level, with some Middle School and College teams also participating. What ex…
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Summer months are here and at our house, that means kids coming home. In this episode, we'll discuss the numerous things that can affect your running schedule and sometimes throw it off completely. Do you have to give up your running because of the inconsistency of life? I offer a hearty "NO" and some tips to keep going even when life is crazy! For…
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A lot in the fitness world says you have to choose between running and weight training, but I've found they can be great friends. Listen to hear how weight training has grown right along with my running, and yours can too. Workouts for You! Dawn Running - Weekly Body-Weight Workout Recommended Books Simple Strength Book - Quick Strength for Runners…
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My husband asked me to share with you why I'm doing this podcast. It's honestly hard to describe and pinpoint and I'm sure my answer to this question will continue to evolve. But, I'm doing it for me and I'm doing it for you. I'm becoming a better runner and a better person through this experience and I hope you are too. Today we take a deeper look…
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Running isn't all rainbows and roses, that's for sure. In this episode, we'll dive into all the grossness that can be a part of running and how to make the most of these hard situations. This episode has definitely been approved by middle school boys using all the great words like poo, pus, and puke. Let the nastiness begin, and don't forget a few …
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Marathon #19 for my husband last month. Marathon #6 for me. It was a wild ride with highs and lows, triumphs and struggles. I've been talking about these upcoming races for months now. Listen now to get all the details of how they went. It's story time! Need gels for an upcoming race or training run? So many flavors these days! My favorite on my ra…
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Do you dread going out for a run when it's raining, cold, and nasty? I'll be honest, much of the time, I do too. However, once I get out there, there have been times that a run in the rain has been a fun, adventurous, and full experience. Come with me as we talk about how to physically and mentally prepare to make your next run in the rain one of t…
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