Nitty Gritty Training

Grit coaching is 7 YEARS OLD this year, and we’ve learned a ton since Day 1. Sometimes coaches get a bit shy about admitting that they’ve changed their mind on something - there is a feeling that we must be all-knowing, and many coaches feel insecure saying “we’re looking at something differently now”. Not us! On this week's episode, Coach Jess shares how her philosophies towards run programming and coaching have changed over the years as she has gained a TON of experience working with a diverse range of athletes.  The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Eoin Everard, the World and European Masters 3000m champion with a PhD in Biomechanics, joins the conversation to delve into injury prevention and the intricacies of back health. He shares effective morning routines for back pain relief and the transformative effects of Pilates on mobility and core strength. Eoin emphasizes the need for personalized training and proper exercise techniques to minimize injuries, while advocating for a mindful approach to running that prioritizes aerobic fitness over performance pressure. Fun anecdotes and expert insights round out this engaging discussion!

Discover the art of negative splitting and how it can enhance your race performance. The hosts dive into various pacing strategies and share personal experiences, emphasizing energy management. Learn how starting slow can lead to better endings and the psychological effects of race dynamics. They discuss the importance of personalizing pacing techniques and adapting to individual strengths. Plus, get insights on the final stretch of racing and the patience required for success. Perfect advice for both road and track runners!

This week we are thrilled to catch up with OCR superstar Nicole Mericle! Nicole is fresh off her 2nd place finish at Tough Mudder Arabia which was arguably one of the most competitive OCR races in history with a prize purse that did not disappoint!   We also discuss Nicole's road to recovery after knee surgery, how the short course specialist changed her training to dominate a 8 hour event and much much more.

Listeners dive into the complexities of endurance training with expert Q&A on optimizing strategies. They celebrate the transformative journey of novice runners and the supportive community that fosters growth. The balance of diet, mental health, and post-race treats is explored, along with the challenges of balancing training with academic life. Humorous anecdotes highlight the transition from track to marathon running, while insights into shoe preferences reveal the impact of technology on performance. A fun, informative journey awaits!

We love putting together podcasts on sports performance topics we think are important but the reality is: YOU know what you know and don't know best! (whoo, that's a mouthful!)  As my school teachers always told me, if you have a question, chances are that others in the room are wondering the same thing. On this re-released episode, we answer some of the queries we get the most often. 

Winter training - it ain't so bad!  Faye and Jess, seasoned Canadian runners with souvenir frostbite scars, share their best tips on how to thrive during the winter training season. We've made all the wardrobe mistakes and created all the weather hacks so you don't have to!  This re-released episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

The hosts discuss the importance of season planning and periodization in training. They emphasize the benefits of advance planning and choosing complementary events. Different approaches to season planning based on athlete experience are discussed. They explore the decision-making process of an athlete with an IT band injury and the changes in the US national series of Spartan racing. The discussion includes upcoming races, rest strategies, and the appeal of Kelowna as a vacation destination. Competing at different levels and key points for season planning are also highlighted.

Goals give direction and purpose to your efforts, but it's important that you don't confuse goals with dreams. Dreams are ideas, and goals are roadmaps. I think you can guess which one has a greater likelihood of success!   In this re-released episode, we discuss why goal setting is important and how to do it in an effective and meaningful way.   This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Relative Energy Deficiency In Sport (RED-S), or chronic underfuelling, can have very serious health and performance consequences. We are joined by Dr. Alex Coates, former elite ITU triathlete and current professor of Exercise Physiology who's research has focused on what happens when we push too far or when we recover insufficiently from training. Alex educates us on the consequences of RED-S and how to make sure we are fuelling well for heath and performance. This episode was originally released in 2021, and I'll said it then and I'll say it again: Folks, this is a must-listen! RED-S is NOT “just an eating disorder” and doesn’t “just affect women” - this information is important for everyone.  Give it a listen!