Running Form Fitness

Carina Heilner, Cher Wallentine
  • 4.5 (24)
  • RUNNING
  • UPDATED WEEKLY

Welcome to Running Form Fitness, where we lace up our shoes and dive deep into the world of women's running. Join us as we explore the unique challenges, triumphs, and experiences of female runners, from beginners to seasoned athletes. Join our passionate hosts - Carina and Cher - as they share their expertise, interview inspiring guests, and tackle a range of women's issues in running, from physical training tips and injury prevention strategies to mental health insights and empowering stories from fellow women runners.

  1. 5D AGO

    You Can't Make Someone Eat: Real Talk on Eating Disorders and Intervention

    keywords Eating Disorder Awareness, Mental Health, Body Image, Running, Therapy, Prevention, Cultural Influences, Personal Stories, Nutrition, Self-Love summary In this episode, Carina discusses the significance of Eating Disorder Awareness Week, sharing her personal journey with eating disorders and the cultural influences that contribute to body image issues. She emphasizes the importance of recognizing eating disorders in others, the role of therapy, and the impact of running on her recovery. The conversation highlights the ongoing struggle with eating disorders and the need for prevention and awareness in future generations. takeaways Eating disorders are often misunderstood and not just about vanity. Cultural pressures can significantly influence body image and eating behaviors. Personal experiences with eating disorders can provide valuable insights for others. Therapy and hospitalization can be crucial in recovery from eating disorders. Recognizing the signs of eating disorders in others is essential for intervention. Running can be both a coping mechanism and a trigger for eating disorders. Preventing eating disorders requires awareness and open conversations. The consequences of under-fueling can be severe and long-lasting. Recovery from eating disorders is a complex and ongoing process. Spreading awareness about eating disorders can help reduce stigma and promote healing. Chapters 00:00 Introduction to Eating Disorder Awareness Week 03:15 Understanding Eating Disorders Beyond Vanity 06:29 Personal Journey with Eating Disorders 09:19 Cultural Influences on Eating Disorders 12:24 The Role of Therapy and Hospitalization 15:17 Recognizing Eating Disorders in Others 18:23 The Connection Between Running and Eating Disorders 21:27 Preventing Eating Disorders in Society 24:37 The Impact of GLP-1 Medications 27:34 Physical and Emotional Consequences of Eating Disorders 30:17 The Ongoing Struggle with Eating Disorders 33:15 Conclusion and Call to Action 35:49 RFF Outro 45.wav

    36 min

  2. FEB 18

    Can AI Replace a Human Running Coach? Some Game Changing Factors You Probably Haven't Thought Of

    In this episode, Carina discusses the implications of AI coaching in the realm of running. While acknowledging the benefits of AI, she emphasizes its limitations, particularly in providing personalized coaching that accounts for human emotions and experiences. The conversation explores the importance of human interaction, accountability, and the risks associated with relying solely on AI for training plans. Ultimately, Carina advocates for the irreplaceable value of human coaches in fostering motivation and understanding in runners. Takeaways AI coaching has limitations that can be dangerous.Human interaction is crucial in coaching.AI cannot understand the emotional aspects of training.Accountability from a coach motivates runners.AI can provide plans but lacks personalization.The human element in coaching enhances performance.AI can lead to injury if not monitored properly.Runners need emotional support during training.AI can be a tool, but not a replacement for coaches.Investing in a coach can lead to better results.

    26 min

  3. FEB 11

    Testosterone for Women Runners: Miracle or Cheating?

    Disclaimer:This episode is for informational and educational purposes only. Nothing discussed is medical advice. Always consult your own healthcare provider before making any decisions about hormone therapy or your health. In this episode, Cher and Carina discuss the importance of hormones in women's health, particularly focusing on testosterone and progesterone therapy. They share personal experiences and insights into how hormone replacement therapy can significantly impact running performance, recovery, and overall well-being. The conversation also addresses the barriers women face in accessing hormone therapy and the need for better education and advocacy in women's health.takeaways Spring training is approaching, and it's time to prepare.Carina's hormone journey began after a disappointing marathon experience.Testosterone is crucial for women, especially during perimenopause.Many women experience low testosterone levels, impacting their energy and performance.Testosterone therapy can aid in muscle repair, strength, and recovery for runners.Consistency is key when starting hormone replacement therapy.Different methods of testosterone delivery have their pros and cons.Progesterone can improve sleep quality and reduce anxiety.Estrogen therapy is essential for overall health and energy levels in women.Women should advocate for their health and seek specialized care for hormone issues.

    30 min

  4. JAN 21

    Running Through Injury: Coping, Comebacks, and Finding Your Strength

    In this episode, Carina discusses the challenges and emotional toll of running injuries, sharing personal experiences and insights on coping with the inevitable setbacks that come with being a runner. The conversation explores the importance of mental health, community support, and finding alternative ways to stay fit while injured. Carina and Cher emphasize the need to learn from injuries and highlights inspiring comeback stories from renowned runners, ultimately reinforcing the idea that running is a journey of growth and resilience.

    29 min

  5. JAN 14

    The Cold Run Effect: Adjusting Expectations for Winter Training

    This episode discusses the effects of cold weather on running, including physiological changes, performance impacts, injury risks, hydration needs, and practical tips for runners. The conversation emphasizes the importance of adjusting expectations and preparing adequately for winter running, while also highlighting the potential benefits of cold weather training. Takeaways: * Running in the cold affects muscle efficiency and power output. * Cold exposure increases lactate accumulation, making running feel harder. * Endurance capacity significantly drops in cold temperatures. * Cold weather running can lead to increased energy expenditure. * Hydration is crucial in cold weather, even if you don't feel thirsty. * Dynamic warm-ups are essential before running in the cold. * Dressing in layers is important to manage body temperature. * Adjust your pace expectations when running in cold conditions. * Post-run recovery is more important in cold weather. * Cold running can improve fitness and body composition over time.

    26 min

  6. 12/17/2025

    Running Postpartum - Part 3: Comebacks – Paige's Postpartum Journey

    In this episode, Carina, Cher and Paige Nelson discuss the journey of postpartum running, focusing on the challenges and triumphs faced by mothers returning to the sport. Paige shares her personal experiences, including her transition from elite runner to mother of five, and how her approach to running has evolved with each pregnancy. The conversation emphasizes the importance of patience, mental resilience, and the support systems that aid in recovery. They also explore the physiological changes that occur postpartum, including the effects of increased blood volume and the significance of strength training. Ultimately, the episode offers valuable insights and advice for women navigating their own postpartum running journeys.

    30 min

  7. 12/10/2025

    Running Postpartum – Part 2: Smart Recovery, Guidelines, and the Mental Game

    This episode dives into the complexities of postpartum running, emphasizing the importance of understanding recovery, the phased return to running, and the mental health aspects of postpartum life. The hosts discuss the evolution of exercise guidelines during and after pregnancy, the significance of individualized recovery plans, and the physiological advantages that can be leveraged postpartum. They also highlight the importance of mental health and identity shifts that occur during this period, encouraging listeners to be patient and kind to themselves as they navigate their postpartum journey.

    28 min

  8. 12/03/2025

    Running Postpartum – Part 1: The Hidden Superpowers From Pregnancy & Birth

    This episode dives deep into postpartum running, exploring how professional athletes return to elite performance after pregnancy, the physiological changes that occur during and after pregnancy, and the importance of support systems in recovery. The conversation highlights the science behind increased blood volume and cardiovascular adaptations, while also addressing the challenges faced by non-professional runners. The hosts reflect on their personal experiences and emphasize the need for patience and self-care during the postpartum period.

    25 min
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4.5
out of 5
24 Ratings

About

Welcome to Running Form Fitness, where we lace up our shoes and dive deep into the world of women's running. Join us as we explore the unique challenges, triumphs, and experiences of female runners, from beginners to seasoned athletes. Join our passionate hosts - Carina and Cher - as they share their expertise, interview inspiring guests, and tackle a range of women's issues in running, from physical training tips and injury prevention strategies to mental health insights and empowering stories from fellow women runners.

Information

  • Creator
    Carina Heilner, Cher Wallentine
  • Years Active
    2024 - 2026
  • Episodes
    89
  • Rating
    Clean
  • Copyright
    © Carina Heilner, Cher Wallentine
  • Show Website
    Running Form Fitness

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