Not Your Average Runner, A Running Podcast
Episodes
221. Creating Epic Running Adventures with NYAR Ambassador Rachel Hart
04 Nov 2021
Contributed by Lukas
This week, I quiz Rachel on all the epic running adventures she's had so far, and how she's preparing for her next one. She's sharing the personal evo...
220. What It Means to Be a Fat Runner with Another Mother Runner Podcast
28 Oct 2021
Contributed by Lukas
I'm sharing a conversation I had over on the Another Mother Runner Podcast where we talked about my relationship with weight loss and my experience of...
219. Bringing Size-Inclusivity to the Mainstream with Louise Green
21 Oct 2021
Contributed by Lukas
Join us this week to hear Louise's story of seeing the impact of diet culture on women and the biases plus-sized people experience on a daily basis. S...
218. 3 Steps to Your Best Race Ever
14 Oct 2021
Contributed by Lukas
There are so many traps we can fall into when we're training for a race, so this week, I'm laying them all out so you can avoid them. I want your race...
217. The Power of Mental Fortitude with NYAR Ambassador Rebecca Wallenfelsz
07 Oct 2021
Contributed by Lukas
Tune in this week as Rebecca lets us in on the confidence she's found since joining the community, and how she couldn't imagine being the kind of runn...
216. Bringing More Meaning to Running with Dean Karnazes
30 Sep 2021
Contributed by Lukas
Dean's work has changed my life, and his story of personal evolution is more than mind-blowing. So, tune in this week as Dean shares with us his incre...
215. Rocket Scientist Turned Odyssey Runner with Melissa Carter
23 Sep 2021
Contributed by Lukas
Join us this week as Melissa lets us in on her epic marathon adventures. Although she's an incredible person, she too believed she wasn't athletic or ...
214. Creating Finish Lines for Women with Sarah Ratzlaff
16 Sep 2021
Contributed by Lukas
This week, I'm sharing a fellow raging feminist and my new best friend with you all, Sarah Ratzlaff. Sarah and I discuss what it means to empower wome...
213. The Adventures of Four Rebels
09 Sep 2021
Contributed by Lukas
This week I quiz Rachel, Sarah, Bethany, and Rebecca on their running adventures and how things have changed for them since taking the Rebel Runner Ro...
212. The Easiest Way to Start Running
02 Sep 2021
Contributed by Lukas
This week, I help you refine the basic skills you already have so you can truly love running and feel like the badass you are. I'm showing you why my ...
211. How to Keep Going When You Want to Quit
26 Aug 2021
Contributed by Lukas
Listen in this week as I list the red flags that signify you're on a path to quitting, even if it doesn't feel like it in the moment. I'm showing you ...
210. Three Ways to Get Consistent with Your Exercise Routine
19 Aug 2021
Contributed by Lukas
Tune in this week as I offer my top 3 tips for getting consistent with an exercise routine. I'm showing you why you might be struggling with this righ...
209. Choose Your Hard
12 Aug 2021
Contributed by Lukas
Discover how to choose your hard in a way that serves you. I'm sharing why our brains always try to convince us to take the easy option, and then beat...
208. Sierra Swofford's 100-Mile Ultra: How It's Going
05 Aug 2021
Contributed by Lukas
Tune in this week for some serious inspiration. Sierra is sharing how she suffered an injury almost immediately after the last time we heard from her,...
207. Manifest a Great Race Experience with Cassie Parks
29 Jul 2021
Contributed by Lukas
Discover why manifesting and the law of attraction can be incredible tools in your journey as a runner. Cassie is sharing the science behind the law o...
206. Making Time for Yourself with NYAR Ambassador Lisa Russell
22 Jul 2021
Contributed by Lukas
Lisa and I discuss the thought work she applied to her running and how it impacted the intentionality with which she approaches her goals. We're divin...
205. Returning to Running with NYAR Ambassador Robyn Harvard
15 Jul 2021
Contributed by Lukas
I'm interviewing one of our incredible and inspirational NYAR Ambassadors, Robyn Harvard. We're discussing the reality of returning to running after i...
204. Transformations of an Experienced Runner with NYAR Ambassador Cynthia Dils
08 Jul 2021
Contributed by Lukas
Cynthia reminds you of what's possible for you, even if you're full of doubt right now about whether you can be a runner. She's sharing some of the bi...
203. Giving Yourself a Post-Pandemic Makeover with Style Coach Judith Gaton
01 Jul 2021
Contributed by Lukas
Judith gives you the permission you might have been waiting for to like what you like and rock it. She's outlining the foundation of real lasting make...
202. The Science Behind Running Easy with Denny Krahe
24 Jun 2021
Contributed by Lukas
Denny shares his take on the importance of focusing on what works for you versus trying to keep up with other people, and his experience of embracing ...
201. Confidence: The Hard Truths with Elle Russ
17 Jun 2021
Contributed by Lukas
If you identify as shy or an introvert, you might feel like confidence is a quality that's simply out of reach for you. But confidence isn't only for ...
200. 4 Lessons Learned from 200 Episodes
10 Jun 2021
Contributed by Lukas
Find out the four biggest life lessons I've learned over 200 episodes of this podcast. From being unapologetically myself to failure and learning to t...
199. How to Set Up Run/Walk Intervals for Your Best Performance
03 Jun 2021
Contributed by Lukas
Discover how to start running with the run-walk approach! I'm giving you everything you need to know about where to start if you're brand new at this,...
198. (Part 2) Are You Ready for Your First 5K?
27 May 2021
Contributed by Lukas
If this is your first 5K, you're probably feeling overwhelmed and nervous, but Rebels, as always, I got you. I'm sharing my best tips for following yo...
197. (Part 1) Are You Ready for Your First 5K?
20 May 2021
Contributed by Lukas
Listen in this week to discover whether you're ready for your first 5K! I'm laying out the top three worst-case scenarios people believe that stop the...
196. The Domino Effect of Showing Up with NYAR Ambassador Kelsey Pavlidis
13 May 2021
Contributed by Lukas
Overcoming the mental drama and stories we hold on to can often be the hardest part of anyone's transformation, and Kelsey is sharing why this was suc...
195. Pushing Your Mental Boundaries with NYAR Ambassador Elsbeth Thurston
06 May 2021
Contributed by Lukas
I'm chatting with Elsbeth about her running journey so far and what has contributed to some of the most transformational changes she's experienced ove...
194. Half a Lap Around the Track to 50K with NYAR Ambassador Stormi Campbell
29 Apr 2021
Contributed by Lukas
Join Stormi and I this week as I quiz her on the role running plays in her life and how her thoughts about running shifted from it being a punishment ...
193. 10 Reasons You Had a Bad Run (and How to Fix It)
22 Apr 2021
Contributed by Lukas
When our brain starts to go down the road of, "Oh shit, running is going to be terrible from here on out," our thoughts are going to run away with the...
192. How to Shift Your Body Image
15 Apr 2021
Contributed by Lukas
You only get one body, Rebels. There is no backup. So why not try to love it? This is exactly what I'm showing you how to do today, and I'm also addre...
191. Why You're Struggling to Stay Consistent and How to Fix It
08 Apr 2021
Contributed by Lukas
Jen, Elle Dee, and I are hanging out this week to talk about consistency. We're addressing the most common mistakes people make in an attempt to build...
190. Poop Bags on the Trail
01 Apr 2021
Contributed by Lukas
Tune in this week to discover the secret to leaving other people's opinions by the side of the road like the bags of poop that they are. I'm sharing w...
189. How to Train When You Don't Have a Race Coming Up
25 Mar 2021
Contributed by Lukas
Tune in this week as I share the two main concerns I've been seeing runners having with the lack of races, and what to do about it. Just because you d...
188. How to Avoid Overtraining
18 Mar 2021
Contributed by Lukas
Listen in this week as Jen, Elle Dee, and I discuss the perils of overtraining and how to spot the warning signals that you might be doing it. So many...
187. Treadmill Tips and Tricks
11 Mar 2021
Contributed by Lukas
Tune in this week as I share everything you need to know to master the treadmill. I'm guiding you through the safety precautions available to you if y...
186. One Thing Missing from the Body Positivity Movement with Jen Lamplough
04 Mar 2021
Contributed by Lukas
Listen in this week as Jen and I explore our experiences of having other people share their opinions about our body size, and how you can love yoursel...
185. How to Be Nicer to Yourself
25 Feb 2021
Contributed by Lukas
Tune in this week as I show you why the opinions and judgments you have about yourself are not facts, and how you have a choice in whether to believe ...
184. What to Do When You Feel Meh
18 Feb 2021
Contributed by Lukas
Tune in this week as I show you why feeling the mystery blues is not a problem. We all have days where we feel lucky to muster up the energy to take a...
183. How to Love Yourself Like a Boss
11 Feb 2021
Contributed by Lukas
Join me this week as I share my personal self-love journey to help you apply the lessons I've learned to your own life. The realization that I'd falle...
182. All About Strength Training with Nancy Brown
04 Feb 2021
Contributed by Lukas
Listen in this week as I quiz Nancy on everything strength training. We're diving into the considerations you have to take when you start strength tra...
181. What's Possible for You?
28 Jan 2021
Contributed by Lukas
Join me on the podcast today to discover what it takes to achieve impossible goals, and why there is no real substitute for the belief that you will g...
180. Small Changes for Big Results with Kiah Twisselman
21 Jan 2021
Contributed by Lukas
Join us this week to hear Kiah share the keys to creating long-lasting mindset and lifestyle shifts, and what it takes to become the person who lives ...
179. A Conversation About Weight with Jennifer Lamplough
14 Jan 2021
Contributed by Lukas
Listen in this week as Jennifer and I have a frank discussion about why fat-shaming can't actually make you feel bad, why the fear of it keeps people ...
178. The Rebel Runner Roadmap
07 Jan 2021
Contributed by Lukas
The Rebel Runner Roadmap is a powerful resource that I designed to help women who think they're too old, too fat, or too afraid get started and feel c...
177. 7 Super Easy Ways to Start Running in 2021
31 Dec 2020
Contributed by Lukas
Join me this week as we say goodbye to 2020 and get prepped for 2021 with tips and hacks to make running easy and invigorating! No matter your running...
176. 3 Steps to Level Up Your Running in 2021
24 Dec 2020
Contributed by Lukas
Join me on the podcast this week as I share my three steps to level up your running in 2021. I'm sharing why this process of leveling up doesn't have ...
175. How to Make Mistakes Like a Boss
17 Dec 2020
Contributed by Lukas
Listen in this week as I urge you to get messy and allow yourself to make mistakes as you think about what you want to achieve going forward. So many ...
174. Conquering 2020 Goals with Bethany Shields
10 Dec 2020
Contributed by Lukas
Join Bethany and I on the podcast this week as we dive into her journey as a runner so far and dig into how she overcame the obstacles that seemed to ...
173. Can You Half-Ass Your Way to Success?
03 Dec 2020
Contributed by Lukas
Join me on the podcast this week to discover what's going on when we believe that our tendency to half-ass things somehow makes us a failure. I'm shar...
172. Sierra Swofford is Training for a 100-Mile Ultra!
26 Nov 2020
Contributed by Lukas
Tune in this week to discover why Sierra has decided that now is the time she wants to run 100 miles. Sierra is sharing how she is preparing for this ...
171. Setting Audacious Goals with NYAR Ambassador Amy Loewenthal
19 Nov 2020
Contributed by Lukas
Join us on the podcast this week to hear all about our Not Your Average Runner ambassador Amy's journey as an athlete and her evolution from cyclist t...
170. 9 Running Mistakes and How to Fix Them
12 Nov 2020
Contributed by Lukas
Tune in this week as I outline nine of the top running mistakes that I see across the board. By showing you what these look like, you're going to be a...
169. You Failed at Couch to 5K, Now What?
05 Nov 2020
Contributed by Lukas
Tune in today as I show you why it's not your fault if you've given up on Couch to 5K, and what you can do instead. The solutions I'm offering here wi...
168. Meet Sarah Clermont, NYAR Ambassador
29 Oct 2020
Contributed by Lukas
Join us this week as I quiz Sarah on how she got started running, what her routine looks like, and how identifying as a runner has transformed her lif...
167. How to Create Your Own Training Plan
22 Oct 2020
Contributed by Lukas
Listen in this week to discover everything you need to know about creating your own training plan. Whether you're in the middle of training for a new ...
166. Cold Weather Running Tips
15 Oct 2020
Contributed by Lukas
Listen in this week as I share all my recommendations for winter running! Discomfort, at least for the first bit of your run, is inevitable, but I kno...
165. 4 Essential Steps to Planning Your Next Big Goal
08 Oct 2020
Contributed by Lukas
Join me this week as I lay out my game-changing 4-step process that will make reaching your goals inevitable. You have to set yourself up for success ...
164. How I Started Running Again After 3 Months Off
01 Oct 2020
Contributed by Lukas
Join me this week to learn about my personal three-step process for getting back into a running routine after a break. Getting into a terrible headspa...
163. Catching up with Andy Aupperle
24 Sep 2020
Contributed by Lukas
Tune in this week as Andy and I discuss what's been going on in this incredibly long year since he was last on the show. Andy is sharing how he's moti...
162. 3 Steps to Finish Strong in 2020
17 Sep 2020
Contributed by Lukas
We still have three months left in the year, so I'm sharing my 3 steps that will help you finish 2020 strong and feeling good going into next year. Wi...
161. 3 Steps to Body Confidence
10 Sep 2020
Contributed by Lukas
Many of us have decades of practicing beliefs about our bodies that have ultimately got us to a place where we think there's something wrong with us, ...
160. Commitment... Even When Nobody Else Is Watching
03 Sep 2020
Contributed by Lukas
Join me this week as I show you why only you can motivate yourself, and the power of coming up with strong reasons to get what you want in life. Decid...
159. Showing Up Even When You Don't Want To
27 Aug 2020
Contributed by Lukas
Join me on the podcast this week to discover what might be going on for you on those days when you're just not feeling it, and why the idea that you'r...
158. How to Stop Making Excuses
20 Aug 2020
Contributed by Lukas
Listen in this week as I show you what it means to truly own your results and how you can start doing this. You always lose out when you believe your ...
157. How to Disaster-Proof Your Running
13 Aug 2020
Contributed by Lukas
Join me today as I share my four-step method that will help you put your exercise consistency plan in place. This is going to help you exhaust your br...
156. How to Become a Consistent Exerciser
06 Aug 2020
Contributed by Lukas
Join me today as I lay out all the benefits of exercising consistently for your body and your mind. I'm sharing some reasons for why you might want to...
155. The 3 Components of Building Consistency with Gregg Clunis
30 Jul 2020
Contributed by Lukas
Join in on our conversation this week as Gregg shares the three main components of building consistency and how to build an identity, whether that's a...
154. Let Your Mind Run - A Review of Deena Kastor's Book
23 Jul 2020
Contributed by Lukas
Listen in this week as I share my thoughts on Deena Kastor's book and some of the key takeaways that have inspired me and created pride for myself on ...
153. Learning to Run at Different Paces
16 Jul 2020
Contributed by Lukas
Listen in today to discover the power of learning to run at different paces. This includes faster and slower, which is a lot harder than you might ini...
152. How to Create a New Running Routine as the Country Reopens
09 Jul 2020
Contributed by Lukas
Join me today as I dive into these two common questions I've been receiving around post-run selfies and creating a new running routine! While these sc...
151. More Race Cancellations and a Rant
02 Jul 2020
Contributed by Lukas
Join me today as I urge you to look at our current situation with fresh eyes, to see what you can do with this unforeseen time that you might not have...
150. Run/Walk Intervals: Not Just for Beginners
25 Jun 2020
Contributed by Lukas
Join me today as I outline why you need to use this game-changing strategy and some ways that you can play around with it. It doesn't have to be a bor...
149. Racism: How to Become an Agent for Change
18 Jun 2020
Contributed by Lukas
Join me today as I share some of the things I'm doing to ensure the Not Your Average Runner community and team promotes diversity and makes our space ...
148. Catching Up with Mirna Valerio
11 Jun 2020
Contributed by Lukas
Mirna and I discuss how she's keeping tabs on her mental wellbeing throughout lockdown, how that is keeping her moving physically, and how Mirna is co...
147. How to Be the Boss Bitch of Your Own Life
03 Jun 2020
Contributed by Lukas
Join me on the podcast today as I show you why you have to continually assess the quality of your thoughts, and how you can make this a practice. You ...
146. Your Summer Running Plan
28 May 2020
Contributed by Lukas
Join me this week as I show you how to create a summer running plan that will ensure you get out there and run! I'm sharing how to make each step of t...
145. How to Level Up Your Running and Your Life
21 May 2020
Contributed by Lukas
Listen in today as I show you how to level up in a way that will get you to fall in love with the process and enjoy your training. We're all in a hurr...
144. How to Get Back On Track After a Pandemic Break
14 May 2020
Contributed by Lukas
Listen in this week as I show you how to get started running again in a way that has you embracing the sheer joy that running brings you, and why embr...
143. Your Race was Canceled, Now What? How to Get Past the Disappointment
07 May 2020
Contributed by Lukas
Join me on the podcast this week as I show you why a race getting canceled can't actually make you feel anything negative, and how you can flip the sc...
142. The Truth about Coping Mechanisms
30 Apr 2020
Contributed by Lukas
Join me today as I show you what coping mechanisms are and why these buffers lead to consequences you don't like. There is absolutely no upside to the...
141. Recovering from Injury
23 Apr 2020
Contributed by Lukas
Join me this week as I outline a process you can use to manage your injuries and make a full recovery. So many of us rely on running to help manage ou...
140. How to Show Up for Yourself Right Now
16 Apr 2020
Contributed by Lukas
Focusing on what makes you feel angry, or annoyed, or overwhelmed right now isn't helping you take the actions you'd like to be taking. So this week, ...
139. Building Your Runner Identity with NYAR Ambassador Elle Dee
09 Apr 2020
Contributed by Lukas
Listen in this week as Elle Dee offers up her advice for newbie runners and on how to start mentally shifting your identity from one of a non-runner t...
138. It's Time to Get Your Ass Back to Running
02 Apr 2020
Contributed by Lukas
If you've been taking time off from running over the past couple weeks and treating this quarantine as a snow day and binge-watching Netflix, don't ju...
137. Coaching Yourself through the Coronavirus Pandemic
26 Mar 2020
Contributed by Lukas
Panicking about the factual things that are happening in the world isn't serving you, and so today, I'm taking it back to basics and showing you how t...
136. Should You Do a Run Streak (and How to Do it Right)
19 Mar 2020
Contributed by Lukas
Listen in this week as I share my thoughts on run streaks and how you can do them safely. I'm recommending three modifications you can implement if a ...
135. Five Steps to Get Started Running Today
12 Mar 2020
Contributed by Lukas
Becoming a runner is super easy. All you have to do is get out and run. That said, I'm sharing my five steps to getting started so that you don't go o...
134. How to Stay on the Wagon
05 Mar 2020
Contributed by Lukas
Being on the wagon, off the wagon, on track or off track, this metaphorical idea is actually keeping you stuck if you subscribe to it in your life. Li...
133. How to Embrace the Suck
27 Feb 2020
Contributed by Lukas
Listen in this week to learn the process I've developed that you can use in your running or anywhere else in your life. As I work to grow my business ...
132. This Is Why Other People Always Let You Down
20 Feb 2020
Contributed by Lukas
Join me this week to see how your manuals might be causing you unnecessary suffering. Feeling disrespected or thinking someone is being condescending ...
131. The Secret to Becoming a Great Runner
13 Feb 2020
Contributed by Lukas
Join me this week as I dive into the difference between people who become great at running and those who quit. Failure isn't about sucking at somethin...
130. The Fuel Episode with Jen Lamplough: Listener Q&A
06 Feb 2020
Contributed by Lukas
Join us this week as we dive into some awesome questions around what to eat before and after your runs, why cutting out sugar might be a good idea, ho...
129. How to Make Running More Fun
30 Jan 2020
Contributed by Lukas
Join me on the podcast for some of my takeaways and tips around making running fun and why you'll be doomed if you choose to hold onto the thought tha...
128. How to Think Like a Runner
23 Jan 2020
Contributed by Lukas
Too many people believe they need to meet certain speed or distance qualifications, or not take walk breaks to be considered a runner. My goal this we...
127. Change Your Life by Embracing Discomfort
16 Jan 2020
Contributed by Lukas
This week, I want to show you why discomfort doesn't mean anything has gone wrong and how experiencing negative emotions won't destroy you. Learning h...
126. Crush 2020 with this 6-Step 2019 Review
09 Jan 2020
Contributed by Lukas
Tune in this week to get 2020 off to a great start. You will be amazed at the difference you'll see in yourself when you start making a plan for the g...
125. How to Get What You Want This Year
02 Jan 2020
Contributed by Lukas
Join me this week to discover a new way to get the outcomes you want this year. Society teaches us that focusing on the goal is the pathway to success...
124. Why You Keep Losing Your Mojo and How to Get it Back
26 Dec 2019
Contributed by Lukas
Join me this week to discover how you can get yourself motivated, even if you feel like there's not a shred of motivation left in your body to get goi...
123. Stop Saying Failure Is Not an Option
19 Dec 2019
Contributed by Lukas
We often think of failure as a bad thing that we all want to avoid. We're taught that failure is something to be ashamed of, but this mindset is never...
122. Time Travel: Creating Your Future Self
12 Dec 2019
Contributed by Lukas
Join me this week as I show you the power of thinking about the future version of yourself, that woman who has achieved all the goals you dream of, an...