The Flourishing Experiment

Running technique expert, Jae Gruenke of The Balanced Runner™, lists the top two habits of bad running form (Hint: look at your hips and gait), return Runner of the Week, Jackie Thomas, talks about how she found TRLS and how running has changed her life, Mike Clarke, founder of the Big Beach Marathon, previews race course nutrition, and Serena Marie, RD, talks about a popular New Year’s Resolution—to cut out diet soda—and gives some no-calorie and low-calorie healthy drink options. Kari also gives shout outs and housekeeping tidbits at the end of the episode.

Jae Gruenke

Jae Gruenke, owner of The Balanced Runner™, rocks Kari’s world by taking a different approach in talking about proper running form. Learn how to run naturally and efficiently.

  • Jae tells listeners what a running form (US term) or running technique (UK term) expert does.
  • She details how she took her Bachelor’s degree in literary studies and being a professional dancer in college to become a running technique expert.
  • Listen to why she was offended by running and how she went about solving it.
  • She explores why gait and posture affect our running forms.
  • Learn about the Alexander Technique and the Feldenkrais Method of Somatic Education.
  • Sometimes when runners try to change their forms, that can be the worst thing to do.
  • She shares what makes her cringe as a form expert—including how runners swing their arms (which affects foot strike) and how people try to apply what are considered the rules of posture to running (“posture is for posts”).
  • Jae shares how to position your head when running, how to shift your hips properly (which can lead to IT band issues if done improperly), how to lean from your ankles, and how to tip your pelvis from side to side.
  • Learn why Jae thinks stability shoes are heavy, and they interfere with your ability to use your arch as a spring.
  • Find a way to make running feel natural and safe. Better running form should feel easier.
  • Jae offers free running lessons, so check out her website here.
  • She debunks the “run from heel to toe” theory and details why running tired can actually produce a better form.
  • She tells Kari the three reasons why cross country runners tend to have better form.
  • Check out her Indie Go campaign here.



Runner of the Week: Jackie Thomas

“J Thom” (from Episode #72) joins Kari again to talk about how she found TRLS, why she listens, and how running has changed her life.

  • She found TRLS through an iTunes search and wanted something to distract her from her longer runs.
  • She loves TRLS because it’s not intimidating and it gives practical tips.
  • Check out her blog post that started it all here.
  • Jackie explains her involvement in the TRLS blog.

Jump for Jabra

Jabra’s amazing line of wireless earbuds—including the Sport Coach and the Sport Pulse—are a runner’s dream, because they stay put and don’t fall out of your ears like their contemporaries. Win a FREE pair of Jabra wireless earbuds by registering at and by signing up for the TRLS e-mail list at Jabra will pick a winner at the end of January, so sprint on over today!

Mike Clarke

Founder of the Big Beach Marathon in Gulf Shores, AL, gives Kari a preview of race fuel and bathroom stops during the race.

  • There will be water and blue Gatorade (Glacier Freeze) every 1.5–2.0 miles and Gu (one being Chocolate Outrage) at Miles 18 and 23 or 24.
  • He answers the all-important question of how Race Directors figure out how many portable toilets to have on half marathon and marathon courses.
  • Toilets will be available around the following miles: 3.5, 5, 8, 10, 12, 16, and 21.
  • There’s a 1:50 ratio of toilets to runners.
  • If you want to learn more about a Race Director’s role and why things are done in certain ways, check out Episode #67 that features Boston Marathon Race Director Dave McGillivray.
  • Don’t miss redeeming a 15% discount during registration by entering code “RUNLIFE” just for being a TRLS listener.

Serena Marie, RD

Serena Marie, RD answers a Facebook group member’s question about no- or low-calorie drink ideas besides diet soda.

  • Serena recommends the following:
    • La Croix flavored seltzer
    • Coconut water because it has magnesium for relaxation
    • Fruit-infused water with mint
    • Tea (like Tazo Wild Sweet Orange tea or green tea)
    • Unsweetened almond milk
    • Hemp milk

Upcoming Races

Do you want to meet Kari at an upcoming race event? Run on over to these races to say hi!

TMC Sunrise at Old Tucson Trail Run (4 Miles and 1 Mile)
Date: Sunday, January 24, 2016
Race start: 8:00 a.m. for the Women’s 4-Miler; 9:00 a.m. for the Men’s 4-Miler; 9:00 a.m. for the One Mile Walk/Fun Run
Location: Old Tucson Studios, 201 S. Kinney Road, Tucson, AZ 85735

3rd Annual Race on the Big Day 5K and 1.5-Mile Walk sponsored by Empowered Yoga
Date: Sunday, February 7, 2016
Race start: 12:30 p.m. EST
Location: 2000 Pennsylvania Avenue, Wilmington, DE 19806

Cupid’s Undie Run (maybe)
Date: Saturday, February 13, 2016
Race start: 2 p.m. EST
Location: Asia DC & Eden Nightclub, 1720 I St. NW, Washington, DC 20006

Group Run in Harrisburg, PA
Date: Sunday, March 6, 2016
Details: Sunday morning run at Harrisburg, PA leaving from the City Island Fleet Feet

Rock ‘n Roll DC Marathon and Half Marathon (maybe)
Date: March 12, 2016
Race start: 7:30 a.m. EST
Location: Constitution Avenue at 14th St. NW, Washington, DC

The North Face Endurance Challenge: Washington, DC (maybe)
Date: April 9–10, 2016
Location: Algonkian Regional Park, 47001 Fairway Drive, Sterling, VA 20165

The North Face Endurance Challenge: Wisconsin (maybe)
Date: September 17–18, 2016
Location: Kettle Moraine State Forest, S91 W39091 Highway 59, Eagle, WI 53119

Book Club
Check out these page turners that are part of upcoming Book Club books here.

January 2016: The 5 A.M. Miracle: Dominate Your Day Before Breakfast by Jeff Sanders

February 2016: Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin

March 2016: Super Genes: Harnessing the Vast Potential of Your Genome for Optimum Health and Well-Being by Deepak Chopra and Rudy Tanzi

Next week, Liz Whitteberry talks about how she has been able to PR after many injuries and Wendy Cicek Steiger chats about picking up running later in life.

Namaste TRLS brothers and sisters!



Jae Gruenke:
Indiegogo Campaign


Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:
final unedited 2 (1 of 1)
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Direct download: jae-gruenke-01-21-2016.mp3
Category:general -- posted at: 8:00am EDT