The RUNEGADE Podcast Mark and Todd

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette



Have you been struggling to come to terms that your running performance has been declining? You fear it will only get worse and worse, as you age? What can you learn from those who run strong through middle age and beyond?



Episode 10: Liza Howard, long-time ultra runner & coach joins the podcast



Liza ran her first ultramarathon in 2008 and has been balancing racing, training, work and a young family ever since. What's her secret?



Liza has won several hundred-mile races and also held the USATF 100k and 50-mile national trail titles in 2011. Her 100-mile PR of 15:07 is one of the fastest trail times ever by a woman, run while nursing a newborn throughout the day.



Proving that age is merely an arbitrary number, in July 2023, at the age of 51, Liza won the Badger 100 mile in a time of 16:50 - earning her Age Group Performance of the Year by Ultra Running Magazine - we love Ultra Running Magazine, check them out.



Top coaches always give off a great vibe - and we can tell Liza is an amazing coach. Experience, she shares, is the best teacher and what a running resume she has amassed - Leadville, Keys 100, Umstead 100, Bandera 100k, Western States 100, Badwater 135, Javelina - just to name a few, and making all the mistakes along the way.



She hasn't just "run" these races, she has dominated them. Setting course records and top finishes along the way.



Come listen as we learn all about Liza, her running story still being written, while she shares coaching advice, tips and her thoughts on all things running and ultra.



Liza shares her passion, Band of Runners: Their mission: to share the community of trail running and the physical and psychological benefits running in nature provides with veterans and their surviving family members.

Band of Runners: https://www.bandofrunners.org/



Thank you to Liza, a new friend of the podcast.



More Liza:


https://www.sharmanultra.com/coaches/lizahoward
https://www.instagram.com/lizahoward1/



In a world of runners, be a RUNEGADE.

Connect with Mark and Todd:


Instagram: @altramarathonman | ⁠https://www.instagram.com/altramarathonman
Instagram: @runclemark | ⁠https://www.instagram.com/runclemark
Facebook community page: ⁠https://www.facebook.com/therunegadepodacst⁠
YouTube: www.youtube.com/@TheRunegadePodcastTM



We couldn't do this podcast without a our amazing listeners, without our friends and a special callout to 2 friends of the podcast:



PATH projects: ⁠⁠https://pathprojects.com/ - looking for the best running gear? Hats, tshirts, base layers, shorts, jackets ... everything performs. Use code RUNEGADE10 for 10% off (limited time)



A big thank you to Astrologer for lending us a few bars of their music - check them out:
https://open.spotify.com/artist/09Ds6A4RE2O57W40s1qGIe

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette



On Episode 9: Katie Asmuth, professional ultra runner, joins the podcast.

"Just imagine spending a whole day in the mountains without anything else to do except take care of your own mind and body and to eat along the way, you can walk when you feel like walking, you can run when it's fun, and you can enjoy the views. You get to hike, you get to meet incredible people on the trail." - Katie Asmuth



From her running start, to ultra distances, to her amazing performances at Western States. Katie shares her joy of running, how trail running is all about community, and what we can all do to promote a more diverse and inclusive trail running community - and we couldn't agree more.



Wife, mom, friend, nurse practitioner, trail runner, pro ultrarunner for Saucony, and most recently, a podcast host. Katie has a full life, and yet she successfully balances these ... what's her secret?



Finding the trails a bit later in life, Katie immediately blazed to the front of the pack. She credits her coach Dave Roche from Some Work, All Play: https://swaprunning.com/⁠ for helping her harness the energy and become a more complete ultra runner.



And her results speak for themselves: top level finishes at Angeles Crest, Bandera, 3x Western States, Gorges Waterfall, Black Canyons - Katie shares that it's not really about the result, but the adventure and community.



And we get to hear a bit about her latest project, a podcast - The Trail Network Podcast, which she hosts alongside Leah Yingling, Rachel Drake, and Hilary Yang.



Her energy, her positive attitude, infectious to those around her - she even has Runcle thinking about signing up for his first trail race ... The Dusk & Dirty (July 20) ... join us! https://raceroster.com/events/2024/88006/dusk-and-dirty

Thank you Katie!



Find more Katie:

https://www.instagram.com/kt_asmuth/

https://open.spotify.com/show/4crvjxt2cerL03iRgP5iJ8?si=bb757a6b16e047ff



In a world of runners, be a RUNEGADE.

Connect with Mark and Todd:


Instagram: @altramarathonman / https://www.instagram.com/altramarathonman/
Instagram: @runclemark / https://www.instagram.com/runclemark/
Facebook community page: https://www.facebook.com/therunegadepodacst

Note: we encountered some audio issues - we've had a conversation with our editor, he makes no promises to be better.

Welcome to The Runegade Podcast we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette

We appreciate a rating and a follow - help us continue to bring amazing guests, helping you be the best runners you can.

“There are many things Garmin cannot tell you. And luckily, for many things, we have Alex Hutchinson” - Malcolm Gladwell

What is the mind & body relationship, how best to navigate pain, is human performance like a mechanical machine, governed by known laws of science? Or is it more complex, much deeper than we believe we know?

“We're not just cars where you can press it, you know, press the gas pedal and you know how fast the car is going to go. And it's going to go pretty much the same every time under the same condition. With racing, it's not the case. Sometimes you have good races. Sometimes you have bad races. Sometimes you manage to dig deep. Sometimes you don't. Sometimes you meet your goals. Sometimes you don't. So there's this opportunity to test something out where you don't know the outcome. And I think that's a really important motivation for running” - Alex Hutchinson

Alex is a National Magazine Award-winning journalist and Outside’s Sweat Science columnist, covering the latest research on endurance and outdoor sports.

His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - is an amazing read, and you can find it here: https://www.amazon.ca/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

Alex shares he’s writing his second book, tentatively titled The Explorer's Gene, which he hopes to have out in 2025 and we can’t wait.

More Alex:


Website: https://alexhutchinson.net/
Outside Online: https://www.outsideonline.com/byline/alex-hutchinson/
Threads: https://www.threads.net/@sweat_science/
IG: https://www.instagram.com/sweat_science/

In a world of runners, be a RUNEGADE.
Mark and Todd

Connect with us:


Instagram: @altramarathonman / https://www.instagram.com/altramarathonman/
Instagram: @runclemark / https://www.instagram.com/runclemark/
Facebook community page: https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette



Watch on Spotify or on YouTube: http://www.youtube.com/@TheRunegadePodcastTM



On Episode 7: Scott Warr and Don Freeman from Trail Runner Nation, join us for a few easy trail miles while we learn about their trail running and podcasting journey.



Check them out at: https://trailrunnernation.com/category/podcasts/



We pay homage to the OG’s (not old guys) by turning the tables on them, and recreating a show segment from over 12-years ago: The 9 and ½ Trail Running Commandments ... we snuck in "and Podcasting" and the conversation when further than we hoped for!



Trail Runner Nation is the original, the biggest running podcast out there, the granddaddy of them all. Their origin dates all the way back to 2010 … wait was podcasting even a thing back then?



Scott and Don, with 668 episodes (and counting) are truly trail blazers. Their warm voices, their whole-hearted laughs, their amazing guests - Scott and Done have covered so many trails, introduced us to so many topics, they’ve helped many trail runners through their long runs.



In fine TRN fashion, Scott and Don drop golden nuggets throughout the episode. The wisdom and advice they share speaks volumes to the quality of people trail runners are and who they are, themselves.



Bonus: Scott drops a bomb by announcing a new app to help trail runners, be better runners -- Trail Triage, available for free in the app store. The app provides informative and actionable advice for those times on the trail when things go wrong, so you can Run Mas!



Thank you Scott and Don, for spending time helping newbies take to the trails -- so many nuggets for trail running, podcasting and life.



By listening, we hope that maybe, just maybe, we'll be better people.



In a world of runners, be a RUNEGADE.

Mark and Todd



Connect with us:
IG: @altramarathonman / https://www.instagram.com/altramarathonman/
IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette



You can find this episode on YouTube: https://www.youtube.com/watch?v=cKyPFbAg5ro



On Episode 6, Josh Stiles, joins the podcast and we jump in feet first into the benefits of barefoot style running, minimalist footwear and the story of Shamma Sandals



Josh is the founder and owner of Shamma Sandals. They produce Elite Minimalist Footwear, in Santa Cruz California, yes they’re made in the USA



Our feet are truly extraordinary, and when they’re allowed to be feet, great things can happen. We all remember the feeling, when we were young, running barefoot through the grass, our feet never were sore … what happened?



Almost everyone can run and walk barefoot or in minimalist footwear, and there’s no need to rush. Josh shares the keys to a smooth transition from you conventional running shoes to the freedom of running barefoot style.



Keys to success:


Commitment - like all good things in life, consistency is the secret sauce
Start barefoot - take the shoes completely off
Start slowly - walk or run a mile, that’s it
Build slowly - 1 mile a week for a few weeks, then add a mile per week
Resist the urge to run your normal distance for a very long time
Don’t fixate on your footstrike - get the hands in the right position, elbows back, run tall



Have a question? Drop us a comment below, or email us at runegadepodcast@gmail.com 



In a world of runners, be a RUNEGADE.

Mark & Todd



https://shammasandals.com/pages/our-story

https://www.instagram.com/shammasandals/

https://www.youtube.com/@Shammasandals



Connect with us:
IG: @altramarathonman / https://www.instagram.com/altramarathonman/
IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, by practicing the lost art of storytelling - big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette



You can watch this podcast on YouTube at: https://youtu.be/dNu69aKsoxE?si=ExSVJhu0g8SPqHOi



On Episode 5, Brad Melville, Race Director for the Beneva Mississauga Marathon becomes a new friend of the podcast.



And we'd love some love: like/leave us a rating on Spotify and Apple Podcasts and subscribe/comment on our YouTube channel @TheRunegadePodcastTM



For episode 6, we take to the roads - we put on our race singlet, and get ready to race with Brad. Brad and his spouse, Tara, are the owners of Run Well Events and are a big part of the Mississauga Marathon team. He shares his running journey, and how he became interested in directing races. We discuss the evolution of running events and the ever changing running community, emphasizing the shift towards mass participation, inclusivity and the race experience for the customers.



And for the experienced runners out there, the races still presents a great challenge, scenic, fast courses - all the ingredients for a new, memorable Personal Best.



Brad provides interesting insights into the Mississauga Marathon experience, including the history, the course records, the course design and cool changes over the years.



And if you can’t run, but still want to be involved, consider volunteering - volunteers make events possible, and we love all the volunteers, spectators, sponsors, runners, and the teams that make these large, complex events, run so smooth.

If you’d like sponsor/support our podcast, or if you have a show idea or guest,  email us at runegadepodcast@gmail.com



A big thank you to Astrologer for lending us a few bars of their music - check them out: https://open.spotify.com/artist/09Ds6...



In a world of runners, be a RUNEGADE



Connect with us:
IG: @altramarathonman / https://www.instagram.com/altramarathonman/
IG: @runclemark / https://www.instagram.com/runclemark/ https://www.facebook.com/therunegadepodacst