Podcaster and author Jeff Sanders tells us how you can get your day off to a great start, Runner of the Week, Becky Fedora Clayton chats about her first marathon experience and how to fit training into a busy lifestyle, and Serena Marie, MD talks about how to squeeze Vitamin A into your diet to combat dry skin.

Jeff Sanders

Host of The 5 AM Miracle Podcast, Jeff Sanders, discusses his book, The 5 AM Miracle: Dominate Your Day Before Breakfast with Kari and how it relates to running:

• Learn about his five key points to live your life as the sun rises and to continue that pursuit all day.
• Purchase his book here.
• Practice asking yourself, “What would the hero of my story do today?”
• Hear about his goal to run the Leadville Trail 100 run
• Discover the “new way” to use vision boards and why it’s more about the process than the end result.
• Hear why setting the core anchors of waking up, working out, and starting your work for the day are vital.
• Learn how he got over his injuries and allergies through proactive rehab.
• Practice setting the boundary to go to bed early in order to get up early in the morning.

The Runner of the Week segment is sponsored by Sport Suds, which is a laundry detergent that is perfect for newborns’ clothes, scent free, and safe for your delicate septic system. As a listener of TRLS, you can receive 25% off your entire order when you run over to www.sportsuds.com and enter code RUNLIFE at checkout.

Runner of the Week: Becky Fedora Clayton

This week’s Runner of the Week, Becky Fedora Clayton, is a busy wife and mom to a toddler who chats about her first marathon and how she fit marathon training into her schedule.

• Discover why she started running in 2010 and how she decided to run a full marathon five years later.
• Learn how she felt after conquering her first 5K in East Boston.
• She details what she does when she feels like she wants to stop during a race.
• Find out how to get your kids involved in your training plan.
• She talks about her top reasons why she runs and what it gives her.
• Becky tells Kari her 2016 running goals. What are yours?

Mike Clarke

Mike Clarke, founder of the January 31, 2016 Big Beach Marathon and Half Marathon in Gulf Shores, AL gives us a little history lesson and some interesting facts about Alabama.

• Roll Tide (Alabama) versus War Eagle (Auburn): Kari learns more about Alabama’s fervor for football.
• Learn where Mardi Gras actually originated. (Hint: It’s about an hour’s drive from the Big Beach Marathon.)
• Mike gives us a rundown on Alabama’s two seasons.
• He suggests visiting Bellingrath Gardens and Home during your visit to Alabama.

Don’t miss out on your exclusive 15% discount when you enter RUNLIFE during registration checkout at http://bigbeachmarathon.com/register/.

Serena Marie, RD

Kari chats with Serena Marie, RD, about her dry hands update and how Vitamin A deficiency may cause dry skin.

• Note: Serena Marie, RD, is not a skin expert.
• In terms of giving up dairy for very dry hands, Serena’s first reaction was that certain people will have reactions to dairy because it can trigger autoimmune reactions, especially commercially produce dairy.
• Serena has read a correlation study that suggests that Vitamin A deficiency may cause dry skin.
• Vitamin A is tricky to supplement, but liver is an excellent source. (Serena gives us some tough love. Think frozen liver cubes.)
• Cod liver oil, grass-fed dairy, and fermented butter are all good sources of Vitamin A.
• Always pair vegetables, such as orange veggies, red peppers, and yellow peppers with a fat to get in some extra Vitamin A.

Upcoming Races

Check out our Events page to see which upcoming races Kari is attending.

Head on over to www.therunninglifestyle.com/join to sign up for the exclusive e-mail list and to receive the 11 Strategies to Live the Running Lifestyle.

Next week, Serena Marie, RD, previews the most important nutrient-dense foods to eat in order to feel your best in 2016.

Namaste TRLS brothers and sisters!

Contact:

Jeff Sanders:

Website: jeffsanders.com
Twitter: @jeffsanderstv

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Jim and Cheryl Brown talk about middle-aged running, running after hip resurfacing surgery, and their running evolution. The Browns gave Kari the gift of running in 2011, and they’re sure to inspire you too. Jim, the featured Runner of the Week, offers advice for new runners. Mike Clarke pops in to chat about Can’d Aid and Operation ReConnect, and Serena Marie, RD, talks about carageenan (red seaweed).

Jim and Cheryl Brown
Jim and Cheryl Brown inspire each other to overcome injury and age to continue their love of running. Through The Running Lifestyle Show’s suggestions, they’ve found new ways to keep on running.

• Discover how Cheryl (Episodes 37 and 50) didn’t start running until about a year after Jim ran his first half marathon, and both were in their late 40s.
• Find out why Cheryl started running and how she started with the run-walk method.
• Learn about Marathon in Training that sparked their interest in marathons.
• Hear about the three marathons they ran as charity runners (for groups like the American Cancer Society and SoleMates).
• Find out why Cheryl started doing Spartan Races.
• Learn how they’ve had to evolve (in order to run safely without injuries) and have learned their limits—since they want to always be able to run.
• Discover how they both became injured (Cheryl was put on physical therapy; Jim was told he had to have hip replacement surgery).
• Find out why it was like a reset button for both of them to go from frequently running to being restricted.
• Learn how they got back into running (using 4-1 intervals).
• Discover why they changed their fueling strategies.
• Hear why they urge runners not to be afraid to play around with fuel and different running strategies.
• Learn a key strategy so that you don’t start off a race too fast during a race.
• Hear about their experience with the Hot Chocolate 15K. They performed nearly the same post-injury, so tune in to learn how!
• Find out about their upcoming races like the Soldier Field 10 Mile together, and Cheryl is running the Tinkerbell Half Marathon with their daughter, Amanda, who uses the run-walk method.

Runner of the Week
Jim Brown, who went through hip resurfacing surgery, talks about the part of running that speaks to him, advice for new runners, and his first half marathon experience.

• Jim started running during his time in the Marine Corps (where running equaled pain and punishment for him).
• After fifteen years of not running, he was overweight and needed to take control of his life.
• He lost weight and was invited to run a half marathon. He had never run more than three miles, so this was a new challenge for him.
• He downloaded Hal Higdon’s Half Marathon Novice 2 program and started training.
• The night before his first half, his friend Scott Johnson offered to help support him during the race.
• Jim offers advice for someone who’s thinking about running or who has just started running.

This week’s Runner of the Week is sponsored by Sports Suds. Are your clothes sweaty and stinky? Give yourself or a loved one the gift of Sports Suds, which is a laundry detergent that has no perfumes or dyes, is safe for septic systems, and gets clothes totally clean. Get a 25% discount at www.sportssuds.com by entering code RUNLIFE at checkout.

Mike Clarke

Mike Clarke discusses the two charities that the Big Beach Marathon supports.

• Charity 1: Can’d Aid is Oscar Blues Brewery’s charity that supports local organizations. A portion of the proceeds from registration goes to Can’d Aid.
• Charity 2: Operation ReConnect gives soldiers in combat—and their families—a week’s vacation when they come home.

Friendly reminder, as a listener of The Running Lifestyle Show, you’ll receive a 15% discount when you use code “Runlife” at checkout when you register for the Big Beach Marathon.

Serena Marie, RD
Serena myth busts carageenan and dishes up some scientific research.

• Hear what carageenan (red seaweed) is used for and why Serena thinks it’s nothing to freak out about.
• Learn why Serena questions animal studies’ validity that suggest that carageenan may contribute to high blood sugar, which can lead to diabetes, stroke, and cardiovascular disease.
• Discover why one study using human colon cells suggest that carageenan may turn on genes that may lead to irritable bowel disease (for people who are predisposed).
• Go to http://ajpgi.physiology.org/content/292/3/G829 for more information.

As a gift to you, head over to TRLS’ website to snag the 11 Strategies to Live the Running Lifestyle.

Next week, Jeff Sanders, author of January’s Book Club book—The 5 AM Miracle: Dominate Your Day Before Breakfast, talks about some of his top tips and tricks, and Runner of the Week, Becky Fedora Clayton, chats about her first marathon experience. Serena Marie, RD will address what to do about dry hands.

Here at The Running Lifestyle Show, we know that time is precious, so we’re honored that you choose to spend time with us! Always remember that running is a gift. Happy holidays!

Contact:

Jim & Cheryl Brown:

Email: browns1983@gmail.com

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

On this week’s episode, Kari interviews Jeff Zidell, Senior Vice President at Hyatt Hotels and Resorts, father of two teenage daughters, and Chicago lover (the city, not the play!). He chats with Kari about the Chicago Area Runners Association, what he thinks about pace groups, and about his BQ experience. Also, find out why Serena is happy about being injured and why Kari and Serena are so excited to try Sparkle Skirts. Runner of the Week, who happens to be the one and only Jeff Zidell, stops by again to discuss his second marathon in four weeks’ time and how running with a different pace group affected his race experience.

Jeff Zidell — Part I

• Zidell explains how he first became a runner in 2002, his approach at the beginning of his foray into running, and how that coincided with working for American Airlines during and after the tragedy of 9/11.
• He talks about why he ran his first half marathon at the age of 42 and his first full three years later.
• He also chats with Kari about why he runs consistently with his running group three times a week.
• Zidell recounts his experience as a group leader for an 8:30-pace, long-run group through the Chicago Area Runners Association (CARA), which raises money for underprivileged children. He explains his participation in a twenty-week program where he was a pace leader.
• With CARA, two runners in the pace group for which he was group leader got their BQs and will run Boston 2016!
• He shares why he savored qualifying for Boston by himself and then with his family.
• The video about the Runner who did not tell anyone she was running a marathon.

Runner of the Week: Jeff Zidell — Part II

This week’s Runner of the Week is Jeff Zidell, who is a six-time marathoner, excellent pacer, and BQer extraordinaire.

• Zidell tells Kari his story of how fortunate he feels about how he found and embraced running.
• He gives Kari some insight into how to be a consistent and focused runner.
• He chats about the common bond that he feels between runners.
• Zidell recounts his second marathon in the span of just four weeks.
• He explains how his second marathon was colder (by fifteen degrees, which can make a huge difference) and hillier (talk about double trouble), and yet he still qualified for the Boston Marathon.
• He also explains why you can forget everything you’ve learned about running when you run with a pace group.

Serena Marie, RD

• Learn why Serena is OK with currently being injured, because she likes changing up her workout routine.
• Check out Serena’s new recommendation, Fitocracy, to see your weight-lifting progress.
• Serena chats about her carb-lovin’ marathon training and how she’s coping post-marathon now that she isn’t incorporating as many cardio-based workouts into her lifestyle.
• Kari and Serena gush about Sparkle Skirts, especially because they come in sizes XS to 4XL, so they are made for all shapes and sizes. They both can’t wait to let you in on their future product reviews.
• Serena and Kari mention ElliptiGO’s latest product, the ElliptiGO Arc, and how it is more like a bicycle, which fits nicely with Serena’s latest biking/elliptical cross-training habits.
• Help TRLS solve the mystery of why the show is popular in Norway and Nepal.

Sports Suds sponsors the Runner of the Week segment this week. Sports Suds is a detergent that isn’t tested on animals, is safe for your septic system, and makes your clothes squeaky clean. You can earn 25% off your purchase at checkout by going to

Next week, Kari interviews husband and wife team, Jim and Cheryl Brown (from Episode 39 and Episode 50), who are former injured runners who adopted TRLS’ top recommendations and are now enjoying running again. It’s the perfect Christmas Eve episode, since Cheryl and Jim gave Kari the gift of running!

To learn the 11 Strategies to Live the Running Lifestyle, head over to www.therunninglifestyle.com/join and check them out.

Namaste TRLS brothers and sisters!

Contact:

Jeff Zidell:

Twitter: @jeffzidell
LinkedIn: linkedin.com/in/jeffzidell

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

The holiday season can actually be a depressive time of year for some—whether family stirs up anxiety or it’s the anniversary of someone’s passing—so often we want to mask the pain or uncomfortable feelings in some way. Kari Gormley and beloved, repeat guest Ellen Rohr dive deep into the topic of addiction. Ellen describes how there can be a fine line between addiction and obsession and how running can become a potentially dangerous addiction. But she suggests that by managing our body chemistry through what we eat and through running, we can take a healthier approach to holiday stressors. Runner of the Week, Jason Pina recaps his 2015 Boston Marathon and Cape Cod Ragnar Relay experiences, as well as why he always goes to bed at 9 p.m. And last but not least, Serena Marie, RD dissects Kari’s protein powder picks.

Ellen Rohr

Energetic and light-hearted Ellen Rohr joins TRLS once again (from Episodes 89 and 90) to chat with Kari about a topic near and dear to her heart—addiction and sobriety.

• Why considering all forms of addiction—from alcohol, to prescription drugs, to video games, to sex addiction—is important
• Why speaking about addiction with others and identifying/realizing the indications of addiction are so imperative
• How she has stayed in recovery for over twenty years 
• How the mantra of “one more day” really worked for her
• Why running can became a dangerous addiction
• Why her spiritual development requires a sober mind

The Runner of the Week segment is sponsored by Sport Suds, which is a detergent that doesn’t test on animals and is septic safe, in addition to a whole lot of other great things. As a listener of TRLS, you can receive a 25% discount at checkout at www.sportsuds.com when you use the code RUNLIFE.

Runner of the Week: Jason Pina

This week’s Runner of the Week is Jason Pina, who first appeared on TRLS about a year ago. Kari originally met Jason in Chicago, and she also cheered him on during the 2015 Boston Marathon.

• Richard details his third-in-a-row Boston Marathon experience (where he PRed by an hour on that particular course!) and how it compared to his last two.
• He explains how to tell if you have more energy in your tank at the end of a marathon.
• He chats about his Cape Cod Ragnar twelve-person race experience, where he ran approximately nineteen miles total in three legs.
• He describes why he always goes to bed at 9 p.m. and prefers to run in the morning.

Mike Clarke, founder of the very first Big Beach Marathon and Half Marathon in Gulf Shores, AL (on January 31, 2016) lets listeners in on the secret of where all the fun’s at! The race starts and finishes at “the entertainment and dining epicenter of Gulf Shores”—The Hangout (http://thehangout.com). This restaurant prides itself on its super fresh shrimp, oysters, and local fare. It has multiple outdoor stages, several bars, it’s the location of packet pickup, vendors will be available for all of your last-minute race needs, and much more.

Don’t miss out on your exclusive 15% discount when you enter RUNLIFE during checkout at http://bigbeachmarathon.com/register/. Mike is offering a chance to win a weekend stay right next door within walking distance to the start/finish of the event at the Brett/Robinson Phoenix All Suites condos if you register for the race in December.

Serena Marie, RD

On this week’s episode, Serena Marie, RD, dissects protein powders to add to smoothies and non-dairy drinks:

• The right amount of flax milk to drink
• The benefits of Kari’s raw chocolate plant protein pick (that contains maca root, which potentially helps our bodies adapt to stress, increase libido)
• The marketing material on Kari’s wheat grass protein pick (which provides Vitamins C and A) that makes Serena batty
• The pros of Kari’s cacao energy smoothie blend (which contains ingredients that helps the body better adjust to stressful situations)
• The proper portion sizes

To learn the 11 Strategies to Live the Running Lifestyle, please head over to www.therunninglifestyle.com/join and check them out.

Next week, Kari will recap the Jeff Galloway Race Weekend in Atlanta, GA on December 12, 2015. Kari plans to “run with her heart,” attend the expo to meet up with TRLS listeners, and interview half marathoner at the finish line. Kari will also talk with Jeff Zidell—a runner who came to running later in life—who is a Boston Marathon qualifier that combines running with business travel.

Namaste TRLS brothers and sisters!

Contact:

Ellen Rohr:

Website: EllenRohr.com
Facebook: /barebonesbiz and /ellenrohr
Twitter: @ellenrohr
YouTube: Ellen Rohr

Jason Pina:

Facebook: /Jason.Pina
Twitter: @jbpina

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley and Serena Marie, RD run through their 2015 holiday gift-giving top picks for runners, including clothing, shoes, recovery products, running equipment, books, stocking stuffers, and more. Runner of the Week, Jennifer Lockram, chats about her work-life-running balance and how to add distance to your runs. Founder Mike Clarke of the Big Beach Marathon and Half Marathon in Gulf Shores, AL offers travel tips to the race and gives some must-have information about entering a giveaway for beachfront accommodations for the big day. Finally, Serena Marie, RD dishes about what type of chocolate to choose to zap your sugar cravings this holiday season.

[Show notes are courtesy of Becky Fedora Clayton.]

TRLS 2015 Holiday Gift Guide for Runners

Running Apparel

• CW-X Compression
• Lululemon Running Skirt
• TRLS apparel for men and women

Running Accessories

• Gore Running Wear® Windstopper® Jacket
• Gore Running Wear® Essential Windstopper® Gloves
• Brooks Women’s Ghost 8 GORE-TEX (GTX)
• Brooks Adrenaline ASR 11 GTX
• Altra Running Shoes
• Spenco Women’s Supreme Slide
• Injinji® Toe Socks

Running Equipment

• FitBit Surge
• Jabra Sport Pulse wireless earbud headphones with built-in heart rate monitor
• Jeff Galloway’s Gymboss Interval Timer and Stopwatch
• ElliptiGO®

Recovery Products

• Roll Recovery
• Trigger Point foam
• The Orb by Pro Tec

Stocking Stuffers

• BeeCause Charms
• iTunes gift cards
• Individual-use containers of Chamois butter

Books

• Go Wild: Free Your Body and Mind from the Afflictions of Civilization by Dr. John Ratey and Richard Manning
• Sleep Soundly Every Night, Feel Fantastic Every Day: A Doctor’s Guide to Solving Your Sleep Problems by Robert S. Rosenberg
• Marathon Woman: Running the Race to Revolutionize Women's Sports by Kathrine Switzer
• Spark: The Revolutionary New Science of Exercise and the Brain by Dr. John Ratey and Eric Hagerman
• Ultramarathon Man by Dean Karnazes
• Eat the Yolks by Liz Wolfe

Above all, the best gift is your time, attention, and presence.

The Runner of the Week segment is sponsored by Sport Suds, which is a detergent that doesn’t test on animals and is septic safe, in addition to a whole lot of other great things. As a listener of TRLS, you can receive a 25% discount at checkout at www.sportsuds.com when you use code RUNLIFE.

Runner of the Week: Jennifer Lockram

This week’s Runner of the Week is a busy mom of three boys, wife, part-time worker, and Boston-qualifier whom Kari originally met at the Boston Marathon.

• How she “runs away”
• How she combines running, her family and work life, and becoming a Boston qualifier
• How she started her running career, despite her struggle with lifelong asthma
• How to add distance to your runs through recovery (yoga, compression socks, Epsom salt baths)

Founder Mike Clarke of the first-ever Big Beach Marathon and Half Marathon in Gulf Shores, AL on January 31, 2016 explains how easy it is to travel to the Yellowhammer state. Don’t forget to snag your 15% discount when you enter RUNLIFE during checkout at BigBeachMarathon.com/register/:

• Option A: Pensacola International Airport, which is located approximately 43 miles from Gulf Shores and is serviced by all of the major airline carriers
• Option B: Mobile Regional Airport, which is approximately 62 mile from Gulf Shores
• Option C: A six-hour drive from Atlanta, GA

Mike also shares some breaking news with TRLS that you won’t want to miss! (Hint: It involves beachfront accommodations within walking distance of the race. Everyone who registers for the race in December is eligible to win a drawing!)

Serena Marie, RD

• Why to look for alkali in chocolate’s ingredients list on nutrition labels
• How to choose the right type of dark chocolate to satiate your sweet tooth and replete magnesium
• How Kari defeated her dry skin issues by giving up dairy products

Don’t forget to discover the 11 Strategies to Live the Running Lifestyle, so head over to www.therunninglifestyle.com/join and check them out.

Next week, Kari brings back the amazing Ellen Rohr to talk about addiction. In an upcoming episode, Kari will also talk about Jeff Galloway’s Race Weekend December 11–13, which includes Barb’s 5K (which Kari is running), a half marathon, and a Fit Kids Run in Atlanta, GA. Kari will be interviewing people after they cross the finish line.

Namaste TRLS brothers and sisters!

Images:

Contact:

Jennifer Lockram:

Website: RunningMovesMe.com

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD