93 episodes

Coach MK (Fleming) is the founder of Fitness Protection, LLC. She is a run coach not life coach, but we're never really talking about the running! She isn't afraid to call out, and push back against, Diet Culture and its impact on her runners. She is committed to ensuring that no runner discounts their own badassery while combatting fatphobia and sizeism in the fitness industry.

This podcast is geared towards every runner who won’t lose their home or health insurance if they show up to the corral with a hangover (though we do not advise it!). Whether you are a marathoner or a hobbyjogger, you will find something to enjoy when the coaches start talking as we run through this marathon of life, together.

Running Life: A Fitness Protection Production Fitness Protection, LLC

    • Mental Health
    • 4.6, 28 Ratings

Coach MK (Fleming) is the founder of Fitness Protection, LLC. She is a run coach not life coach, but we're never really talking about the running! She isn't afraid to call out, and push back against, Diet Culture and its impact on her runners. She is committed to ensuring that no runner discounts their own badassery while combatting fatphobia and sizeism in the fitness industry.

This podcast is geared towards every runner who won’t lose their home or health insurance if they show up to the corral with a hangover (though we do not advise it!). Whether you are a marathoner or a hobbyjogger, you will find something to enjoy when the coaches start talking as we run through this marathon of life, together.

    Ballet, Knee Tracking & Humidity

    Ballet, Knee Tracking & Humidity

     
    Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!

     

    This week, we take questions about ballet, knee tracking, and humidity.

     

     

    Pride Gear is HERE!!!!!

    Donate to Cavilyn and get a 1:1 chat with Coach MK! TWO generous folks are matching donations!

     
     

    #WeeklyWins -9:26 
     

    Runner Interrupted

    Amy Trujillo bought herself a new car!!
     

    Build

    Barbara runs at a local nature center so has been enjoying seeing lots of wildlife on her runs. This week she got to see a turtle.
    Pat Kokolus Humes had her best run day in a long time. She went 3.2 miles on her run and got to enjoy and iced coffee treat afterwards.
    Bea Witzel mommed like a boss. She wasn’t able to get any alone time to run so she got her time in walking with her little one strapped to her back
    ReBuild

    Brenda Haskills husband was finally able to have an important medical procedure that can help reduce his pain levels!! Procedure was a success and he is improving.
    Maintain

    Happy Birthday Cavilyn!! Cavilyn is raising money to support girls on the run. She is a girl’s on the run coach and has seen this organization have a strong positive impact on her daughter.
    Karen Schulter completed the Yeti Challenge by finishing 31.2 miles in 24 hours!! She didn’t ever think she would go more than 26.2 and has been excited to tell people who ask how she trained for it that she didn’t train the maintained.
     

    Questions - 15:20

     

    ReBuild - 

    I’ve started taking online ballet lessons for the first time since taking lessons for a few years as a child. I’m noticing a huge improvement in my glute activation and reduction in my overall pain levels in my back and hips!! Is there anything I need to be cognizant of when doing this to make I don’t cause any negative impacts on my running?
    Hi Coach, I’ve been noticing that I have difficultly with getting my knees to track straight over my toes when I squat. Is there anything I can to help this?
    If I’m coming from maintain are there any adaptations I need to make to the rebuild plan for pregnancy?
    Hello! I’m noticing as I extend my longer run (over an hour or so) that my mid/upper back (around my ribs)and shoulders are fatiguing as I go longer and then everything kinda starts falling apart. Will this get better with time as I get more used to longer times or do I need to do some kind of specific strength to improve it?
    Maintain

    My body has only been wanting to do avacado toast lately. What am I sacrificing by not doing the harder efforts? Would I still be able to run a marathon in 10 weeks as long as I don’t have a time goal?
    I’ve been struggling with motivation to get out on my run. I look forward to my runs, once I’m running i really enjoy it so I don’t know what give. Any thoughts or suggestions to make the process of starting less awful?
    How do I keep my heart rate down in this awful humidity? It’s like 80-90% here.
    Build

    Is it okay to run on an empty stomach? How soon after a run do we meet to eat?
    Can the time of day that you run affect your heart rate readings?
    If I do silly toes and warm ups at home, then drive 15 minutes to a park for my run, is my warm up not as effective?
     

     

    Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!

     

    Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!

     

     

    • 43 min
    The Only Thing that Matters

    The Only Thing that Matters

    Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!
     
    This week, we take questions about long runs, foam rolling, and the value of walking.

    Intro
    My hook is that "we are never talking about the running." And at my level, recreational running, we aren't. We are talking about identity amidst the pressures of Diet Culture and Hustle Culture, trying to claim space for ourselves in a sport that is also a hobby that is also a common attempt to rewrite a personal narrative.
    Most recreational runners I work with were not competitive athletes. Many don't think they look like runners despite logging 30+ miles each week. Most took up running later in life, after breakups or divorces or kids or transitions that can only be run through. My client base ranges from 19-86 with a mean of 51.
     
    #WeeklyWins - 11:25
     
    Runner Interrupted
    Carrie Senigen is graduating!! Associates in engineering technology. Jennifer Wolf has discovered that she really likes working from home.  
    Build
    Patricia Luna is happy to be seeing some improvements in both her pace and how she feels on the run. Robin Monique finished her very first avocado toast.  Huge with because she never thought she could go for 60 minutes. Jessica McMeyes has been focusing on keeping her heart rate down during her runs.  She is loving the fact that she feels good and not sick exhausted after her runs. Kristen Levithan is rocking the guided diy approach she is truly customizing the program and making it work for her where she is in her fitness and life. ReBuild
    Christine Lancaster ran a virtual 5k and felt great at a faster than average pace Renee Hahn ran a virtual 19.1 Stephanie Horman ran her fastest mile since joining fitness protection Any Scerbowicz had her first continuous run in months and got a full mile of running in. Amanda Blockinger Bailey did a great job listening to her body during her long run and honored what is was telling her rather than pushing through and risking injury Maintain
    Happy Birthday Susan.  Susan is running 51 miles for her 51st birthday.  She is also using her run to raise money for a reproductive health organization called all options.  Francine Scheller ran her 50 mile run and finished in under 12 hours. Jo Ambrosi nailed her 10k race!  She came in under her goal time and made negative splits. Nicole Wood YOLOed the NYRR Brooklyn half marathon and felt good enough to take a smiling picture at the end.  Carissa Hatlig completed a 4 hour run it was hard and she felt like quitting but she stuck with it and finished her run. Sarah Seeburg completes a 5k with her kiddos, and they admitted to having fun


    Questions 
     
    ReBuild - 26:57
    Just starting back after an entire year away from running. In the last few months, I’ve become very dependent on Pilates, and love it. Right now, I’m doing online classes, 4 days a week. Doing your work in the morning, then pilates in the evening. Can I continue this schedule? I’m going easy in ReBuild, which means very very slow. Working on getting used to time on my feet. Starting to notice there are some pretty high heart rate caps for an old lady like me. I certainly don’t mind them because it allows me to run longer, but should I cap myself lower? I’m now 67. After a few weeks of this, I can run about 5 minutes without stopping to walk. That’s much better than what I was doing before! I'm trying to catch up by listening to ask the coach, and I just found the videos on the ReBuild facebook page! Yay! That answers a bunch of my questions. But, I listened to one a few minutes ago from March about a coach leaving. Did I screw up

    • 1 hr 31 min
    Long Runs & Longer Walks

    Long Runs & Longer Walks

    Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!

     

    This week, we take questions about long runs, foam rolling, and the value of walking.

     

     

     

    Intro

    Before we begin, let me just say, “HAPPY MOTHER’S DAY!!!!” If this is your favoritest day of the year, AWESOME! Take a minute to use the bathroom while I talk to everyone else.

     

     

    #WeeklyWins-  6:37

    Runner Interrupted

    Char Gore is enjoying the freedom of waking up without an alarm clock

     

    Build

    Andrea Yagodich completed her first avocado toast

    Patricia Luna has had a great perspective shift that has helped her find the workouts more manageable

    Heidi Staddon is feeling great after her runs and feeling very motivated to make positive changes!

    ReBuild

    Jennifer Sutton ran an 80 min avocado toast in a rare May snow squall.

    Brenda Haskills back is back to feeling 100% and she has been easing back into running

    Kristen Frazier’s daughter is home from the hospital and recovering. She has still been managing to get runs in this week even with all the craziness.

    Beth Hobson is finally able to start building back her running endurance since tax season is over.

    Maintain

    Amanda Williams completed a virtual marathon!!

    Francine Scheller decides to do the 24 hour yeti challenge on a whim

    Amy Wilson celebrated her birthday this week and participated in a quest to complete 49 miles this week!

    Carissa Hatling completed her longest run ever - 16.69 miles

    Trisha Thome celebrated her birthday with a run and baking bread

     

     

    Questions

     

     

    Maintain - 20:45

    Would you remind us of the ‘minimum’ long runs? Is it 90 min? Why?

    Hi Coach, I know you recommend using a pvc pipe for foam rolling. I will admit that I started with the “pool noodle” foam roller I already had and since it hurt really bad I figured I would keep using it till I acclimated then move to something more firm. I’m really now, do you have recommendations for the length and diameter to get. Also what do I cover it with? Could I glue a yoga mat to it? Thank you!

    My office gym is not open so running at lunch isn’t really an prion, but I try to walk 20-30 min outside a few days per week. What should I consider or focus on to get the most benefit? Engage core? What else?

     

     

    Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!

     

    Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!

     
     

    • 41 min
    Hamstrings, Zero Drop Shoes and Inane Sh*t

    Hamstrings, Zero Drop Shoes and Inane Sh*t

     
    Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!

    This week, we take questions about our newest program, Build, after taking questions about Diet Culture, Hustle Culture, marathon ramps, zero drop shoes, and Coach MK's competence.

     

     

     

    #WeeklyWins - 12:26
     

    ReBuild

    Robin Murphy is back in ReBuild after a break up with running. She has been working on her strength during her time away and is excited to get back to running

    Sarah Deets has graduated from runner interrupted and is back in rebuild!

    Katie Hansen is celebrating her 3 year anniversary of running by HRT. She is able to see that progress that she has made

    Any Rhyno is getting back in the running habit after quarantine life grabbed her by the face.

    Ann Rich has been doing a great job of listening to her body and doing the level of work that her body and spirit can handle

     

    Maintain

    Alicia Budd- Just finished my first week of 5 days of running since February. Woo hoo!!!

    ViMark Askey - celebrated her 2 year running anniversary

    Emily Sorenson - Ran her longest run since November today. She also has an awesome week, ran 5x and did all her strength! Woo hoo!

    Nicole Wood - Had a great long run, her longest without taking a walk break in over a year.

    Nikkia Raedawn - earned her TRX certification

    Trishia Thorme - was struggling with the emotional demands of her work and was able to ask a colleague for some help and they stepped in to share the load!

     

     

    Questions

     

     

    ReBuild - 22:36

    I'm recovering from a hamstring injury (beginning of Feb). I've been increasing my running interval times, working on inclines on the treadmill and on the trails without pain. How do we know when it's ok to restart short bursts of speed like in the dog run for Monday?

    I am wanting to switch from my regular running shoes (brooks glycerin) to a zero drop option. Most of my everyday shoes are zero drop and they feel much better on my feet. What do I need to be cognizant of to lessen the likelihood of injury when making the change. How long should I take to try and transition?

     

    Maintain - 31:01

    I'm on the Dedicated AF 10 week marathon ramp. I'm choosing to not do the EAT, so I won't have an A pace to use for the M2 workout. How would I plan that workout based on my EE pace? Thank you!

     

     

    Questions about Build - 36:17

    I have experiences with running; none have been good. Would Build be right for me?

    Is it okay to not have goals?

    What’s the #1 thing you tell your runners they need to do if they want to see real improvement?

    I listened to one of your podcasts, I don’t know what Diet Culture and Hustle Culture is. You’re not gonna tell me that I need to love my body or some inane shit, are you?

    You lost me at Intuitive Eating.

    You sound like you’re trying to convince us to settle for not getting faster because you don’t know how to get us there. Why should I have to change my goals because you aren’t a good coach? Ever think about that?

     

    Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!

     

    Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!

     

     
     

     

    • 1 hr 9 min
    Runner Safety Part 2: Ask the Docs

    Runner Safety Part 2: Ask the Docs

    It’s been 5 weeks since most of the nation entered some form of “Stay Home” and “if you must go outside, wear a mask!” It’s clearly getting to us- my social media feeds have been covered with call-outs, shaming rule-breakers, especially runners. “Why doesn't everyone just comply already? It's the safe and unselfish thing to do! Stay HOME unless you NEED to be outside, but be SURE you go outside every day to exercise or you will become 15 pounds LESS HEALTHY, so stay inside unless you exercise and wear a mask WHENEVER you go outside unless you exercise but don’t do that unless you really NEED TO and everyone NEEDS TO. How is this not clear??? JUST DO IT DON’T BE SELFISH!”
    Shame isn’t an effective form of behavior modification, but calling someone out can produce a much-needed dopamine surge in a bad moment. People who pride themselves on being overachievers, planners, or givers-of-only-right-answers are feeling an extra layer of anxiety right now when the ‘right answer’ isn’t always obvious or clear. It’s easier to do nothing than face a public shaming for doing something obviously wrong or selfish in a time of crisis, but what do you do when all of the advice is conflicting and confusing? We asked three of our clients, who happen to be doctors, to talk us through their own decision-making processes to help us figure out what’s safe for us as well as for others right now.
     
    Intro
    On April 13 a long dormant group text chain started lighting up. “Did you see what someone did to Heather?” Later, when the story was shared by multiple people in my social media feed, I realized the Heather in question lives in Centennial, CO, where my former run program was based. 
    Heather is a 911 dispatcher with three young children. Her neighbors didn’t know this, and sent her a nasty note shaming her for leaving the house during a pandemic and proceeded to make a LOT of incorrect assumptions about her life and the choices she makes. It was nasty, unneighborly, and Heather is far more gracious than I would be about it.
    The world is changing quickly, and even those of us who were relatively unaffected at the beginning are really starting to feel the strain of doing everything from home. Though I still think it’s bad form, I can totally understand the forces that would have one homebound person watching another out her window coming and going at will, and snap. HOW SELFISH. YOU ARE THE REASON THIS IS GOING ON SO LONG! IT’S NOT FAIR YOU JUST COME AND GO AS YOU PLEASE!
    If you have been conditioned to fear giving a wrong answer or doing the wrong thing, the constant cries of “SELFISH!” can be as paralyzing as the looks you get for running without a mask. It can be hard to think clearly, especially when the directions conflict. “Stay indoors, unless you need to go outdoors because if you don’t go outdoors to exercise you’ll go crazy AND GET FAT not sure which is worse? But one thing is CERTAIN: healthy is indoors unless it’s outdoors. And FOOD that is indoors is safe unless it’s been outdoors then it’s exposed…” you get the picture. 
    So, what does safe look like? We discussed skin coverings and skin colorings last week in Part 1 of this series, in Part 2 we are going to ask our Fitness Protection Program Participant doctors whether they run in masks and if we should start.
     
    Questions
    Do I need to run in a mask? How do I "support" my immune system? Will running 5 hours with a heart rate under 140 compromise my immune system? Where is the line, when does the compromise begin? Should I run with a mask of any sorts if my only contact is overtaking (ok let's be real being overtaken ha) for 2/3 seconds? When I am coming up on another person, am I safer if I hold my breath for a few seconds? Is there a such thing as too much running outdoors? I'm outside jogging nearly daily, and m

    • 44 min
    Build: A Fitness Protection Program for New Runners

    Build: A Fitness Protection Program for New Runners

    Fitness Protection: Running Life is available on iTunes, Castbox, and your favorite podcast player.

     

    Of all activities a person can do to improve their fitness, running is one of the simplest. You don’t need expensive equipment, a membership, a per-session fee, or the expertise of a 1:1 coach to get started.

     

    So why doesn't everyone do it?

     

    Starting is easy. Sticking around is more complicated.

     

    Until now, there hasn’t been a place for new runners to receive positive reinforcement and personalized support that doesn’t push you dangerously past your very real limits, the stuff that keeps you going.

     

    That’s why I created Build.
     

    Build will meet you where you are at and support you as you move forward, making running a lifestyle you choose day after day.

     

    In this podcast, we will introduce Build, our newest Fitness Protection Program, and introduce you to our coaches. For even more information, join our free training on April 30: www.fitnessprotection.com/build-training

     

     

    Intro

    I’m Coach MK, Founder of The Fitness Protection Program. I’ve been running for 35 years, I’ve been coaching for 7….and I still don’t think of myself as an athlete. Perhaps that’s because I learned to run in my father’s cardio rehab clinic instead of a team sport at school, but I think the truth is much more interesting than that:

     

    Athletes are extraordinary people. Runners are ordinary people with an extraordinary hobby.
     
    Some of us are weekend warriors, hitting the trails the minute work ends. Others squeeze in what we can in hopes that it will be enough that our next half-marathon doesn’t hurt too much. Some of my favorite runners don’t care for training at all, they are here for the party at the finish line, especially when that finish line is in Walt Disney World.
     
    People come to running for all kinds of reasons, but they all enter through the same door: a “couch-to-5k” program or app. They enter alone, and work alone, searching the internet for answers to their questions. If they don’t hate it, maybe they’ll sign up for a race to have a reason to keep going. Alone. Or, they’ll join a running club and take their questions to the most approachable person there….which isn’t much different than searching the internet, and even if the advice doesn’t suck it still isn’t personalized.
     
    One door makes it easy to join the party but won’t make you want to stick around. That’s why I created Build.
     
    In this podcast, you’re going to learn about Build and how our Guided DIY approach will give you the tools to tailor this program to your individual needs as well as all the support we offer.
     
    Whether you think of yourself as an athlete or not, you WILL think of yourself as a runner when you finish this program, and you won’t need a reason to keep going. You’ll already have everything you need.
     
    While the intro music plays, please go to www.fitnessprotection.com/build-training and register for our free training on April 30.

     

    Special thanks to Coach Lovey and Coach Nikkia for participating in this podcast!

     

     

    Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!

     

    Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!

    • 1 hr 9 min

Customer Reviews

4.6 out of 5
28 Ratings

28 Ratings

EmilySRuns ,

Interesting listen!

This is one of my favorite things to listen to while I’m out on a run. Coaches MK & Sarah are insightful and encouraging. They cover so many topics, and so often find things that are directly relatable to my life and running!

cfssddxa ,

“A safe place to do this running thing in.”

Coach MK’s statement that Fitness Protection Program is “a safe place to do this running thing in” sums up what this group is for me. Every time I listen to a Fitness Protection Program podcast I find myself taking notes or reviewing segments to really let the knowledge sink in. This podcast really helped me understand the role shoe cushioning has on our feet & the importance of doing our strength training without shoes. Thank you Coach MK and The Amazing Coach Sarah!

x2vahokie ,

Need more Coach MK and Coach Sarah

These ladies are awesome. They talk about so many hard topics and do it a down-to-earth way. They validate and love their runners and have taught me so much about myself (while also challenging my own perceptions). I love their different approaches and how they balance each other out.

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