THE RUNNING EFFECT PODCAST

Back for her second appearance on the show is the world-class Colleen Little PT, DPT, OCS. Colleen is a full-time physical therapist for Nike working closely with the renowned Bowerman Track Club. In this episode, Colleen and I have a wide-ranging discussion on all things physical therapy. We dive deep into proven practices that will help you stay healthy, strong, and happy. We also touch on why nutrition and sleep are crucial, the importance of mindset when coming back from injury, how shoes play a factor in performance or injury, and so much more! Lastly, we go into some of your listener questions: from foot pronation to Colleen’s three favorite exercises to stay healthy. We also talk about weird warm-up routines, how they originated, and more! Please like, subscribe, and share with your friends if you enjoyed today’s episode! You can also give us a five-star review on Spotify and support the sponsors who support us (: Graphic done by the talented: Xavier Gallo S H O W    N O T E S  Colleen's Instagram: https://instagram.com/colleen0205?utm_medium=copy_link Colleen's BTC Profile: https://www.bowermantc.com/colleen-little-staff-bio -Our Instagram: https://www.instagram.com/therunningeffect/?hl=en -Liquid IV (USE CODE “THETHERUNNINGEFFECT” to get 25% off): https://www.liquid-iv.com -Stoke Performance Nut Butter (Use Code "THERUNNINGEFFECT" to get 10% off): https://stokeperformance.com/

Over the past year, Masai Russell has taken over not only on the track this past year, but also social media. As of writing this, she has 189k followers on Instagram. In high school, Masai was an Eight-Time National Champion and in addition to this, was a 2xNational Record holder. Currently while at the University of Kentucky she’s an 11-time All-American. She will be returning to Kentucky for one more year so watch out.  While many see Masai on social media or lighting up the track, very few actually see who she is beyond these things. In this podcast, we seek to understand Masai and her story better. You’ll hear insights and wisdom throughout this episode from Masai. I’ve interviewed very few guests over the years as wise as Masai is. This is a really fun, lighthearted, and inspiring conversation! I hope you all enjoy this one as much as I did. Please like, subscribe, and share with your friends if you enjoyed today’s episode! You can also give us a five-star review on Spotify and support the sponsors who support us (: Graphic done by the talented: Xavier Gallo S H O W   N O T E S -Masai’s Instagram: https://instagram.com/masai_russell?igshid=YmMyMTA2M2Y= -Masai’s Kentucky Profile: https://ukathletics.com/sports/track/roster/player/masai-russell/ -Our Instagram: https://www.instagram.com/therunningeffect/?hl=en -Liquid IV (USE CODE “THETHERUNNINGEFFECT” to get 25% off): https://www.liquid-iv.com -Stoke Performance Nut Butter (Use Code "THERUNNINGEFFECT" to get 10% off): https://stokeperformance.com/

Many athletes run fast. Few are genuinely kind people and do good things off the track. Even fewer are both. Today’s guest, Cole Sprout, is undoubtedly both. In high school, Cole took down national records and is now crushing the competition with his team Stanford. Off the track, Cole is a genuinely great person and impacts those around him. In this conversation, Cole and I go all over the spectrum. We talk about his beginning in the start of running, what it was like to cement his legacy in Colorado, Stanford things, what he’d make Gordon Ramsay for dinner, and discuss if he’d ever steal Charles Hicks clout and start a YouTube channel. This is an enjoyable, lighthearted, and inspiring conversation! I hope you all enjoy this one as much as I did. P.S: I had the flu when I recorded with Cole, so excuse sick Dom. Please like, subscribe, and share with your friends if you enjoyed today’s episode! You can also give us a five-star review on Spotify (: Graphic done by the talented: Xavier Gallo  S H O W   N O T E S -Cole’s Instagram: https://instagram.com/colecsprout?igshid=YmMyMTA2M2Y= -Cole’s Stanford Profile: https://gostanford.com/sports/cross-country/roster/cole-sprout/18539 -Our Instagram: https://www.instagram.com/therunningeffect/?hl=en -Liquid IV (USE CODE “THETHERUNNINGEFFECT” to get 25% off): https://www.liquid-iv.com -Stoke Performance Nut Butter (Use Code "THERUNNINGEFFECT" to get 10% off): https://stokeperformance.com/

The majority of twenty-eight-year-olds are living a life of status quo. Very few branch out and make something new. At the age of twenty-eight James Perez & Wilkerson Given challenged the status quo and started Stoke Performance. A company that produces a world-class product and has a meaningful mission behind the product! From our very first interaction, I was immediately very impressed with James & Wilkerson as people. Their hard work ethic and dedication from day 1 to this company have resulted in a world-class product that has helped so many people! In this episode, James & Wilkerson dive into the origins of their relationship with each other. We talk about all things starting a company: the challenges that accompany it, lessons learned, fun stories, and more! The most refreshing thing within a company is when the people are better than the product. I can certainly say that’s the case with Stoke Performance. One thing I can say confidently is that Stoke Performance is going to have a big impact in the coming years. If you’re interested in using this product, you can get 10% of all products with code “THERUNNINGEFFECT”. In addition, we get a small commission from sales using that code so you are directly contributing to the future of this podcast! P. S. if you buy Stoke Performance using our code and aren’t satisfied, email me or DM me and I will fully refund your purchase. That’s how confident I am that you’ll enjoy it and find value in it. S H O W    N O T E S -Stoke Performance Instagram: https://stokeperformance.com/ -Our Instagram: https://www.instagram.com/therunningeffect/?hl=en -Stoke Performance Nut Butter (Use Code "THERUNNINGEFFECT" to get 10% off): https://stokeperformance.com/ -Stoke Performance Instagram: https://instagram.com/stokeperformance?igshid=YmMyMTA2M2Y= -Liquid IV (USE CODE “THETHERUNNINGEFFECT” to get 25% off): https://www.liquid-iv.com

Today’s conversation is one that will greatly help you in all aspects of life. How will it do that you might ask? Well, today’s conversation is all about the mind and mental performance. These things affect our daily lives and running more than we might think they do. Who better to have this conversation with than my good friend and mental performance counselor Shannon Thompson. Shannon currently has a Masters in Applied Positive Psychology. She works closely with many high-performing individuals every single day. Putting it best, “Her approach is science-based, philosophical, and spiritual. She draws upon empirical research and the literary arts to help each individual perform at his or her best consistently.” This is a two-part series. The first episode is a background on Shannon and some beginning mental performance topics. The second episode is more of a deep dive into specific topics. Both conversations are equally amazing and I hope you will take the time to listen to both of them! Shannon has been supporting the podcast from day one. She was my second ever guest so quite a bit has changed since we last spoke. It was not only great to catch up, but also to deep-deep into some subjects we’ve previously discussed before. Please like, subscribe, and share with your if you enjoyed today’s episode! You can also give us a five-star review on Spotify (: S H O W    N O T E S -MENTAL PERFORMANCE TRAINING: https://hypo2sport.com/mental-performance/ -Shannon’s Instagram: https://instagram.com/shannonleighthompson?igshid=YmMyMTA2M2Y= -Our Instagram: https://www.instagram.com/therunningeffect/?hl=en -Liquid IV (USE CODE “THETHERUNNINGEFFECT” to get 25% off): https://www.liquid-iv.com -Stoke Performance Nut Butter (Use Code "THERUNNINGEFFECT" to get 10% off): https://stokeperformance.com/

Today’s conversation is one that will greatly help you in all aspects of life. How will it do that you might ask? Well, today’s conversation is all about the mind and mental performance. These things affect our daily lives and running more than we might think they do. Who better to have this conversation with than my good friend and mental performance counselor Shannon Thompson. Shannon currently has a Masters in Applied Positive Psychology. She works closely with many high-performing individuals every single day. Putting it best, “Her approach is science-based, philosophical, and spiritual. She draws upon empirical research and the literary arts to help each individual perform at his or her best consistently.” This is a two-part series. The first episode is a background on Shannon and some beginning mental performance topics. The second episode is more of a deep dive into specific topics. Both conversations are equally amazing and I hope you will take the time to listen to both of them! Shannon has been supporting the podcast from day one. She was my second ever guest so quite a bit has changed since we last spoke. It was not only great to catch up, but also to deep-deep into some subjects we’ve previously discussed before. Please like, subscribe, and share with your if you enjoyed today’s episode! You can also give us a five-star review on Spotify (: S H O W    N O T E S -MENTAL PERFORMANCE TRAINING: https://hypo2sport.com/mental-performance/ -Shannon’s Instagram: https://instagram.com/shannonleighthompson?igshid=YmMyMTA2M2Y= -Our Instagram: https://www.instagram.com/therunningeffect/?hl=en -Liquid IV (USE CODE “THETHERUNNINGEFFECT” to get 25% off): https://www.liquid-iv.com -Stoke Performance Nut Butter (Use Code "THERUNNINGEFFECT" to get 10% off): https://stokeperformance.com/

In today’s podcast episode, I have the great privilege of speaking with my friend, Elizabeth Whaley. Elizabeth recently graduated from Indian Hills high school. During her four years there she made her mark on Ohio women’s distance running constantly raising the bar. In this episode, we dive into lessons learned from her storied career, memories made, races run, and so much more! Elizabeth is easily one of the most well-spoken guests I’ve ever had on the podcast! She quite honestly blew me away with her thoughtful responses and joyful spirit. Maybe she has a future in podcasting. Elizabeth will be headed off to Wake Forest where I can confidently say she will make a significant impact in the coming years! Please like, subscribe, and share with your friends if you enjoyed today’s episode! You can also give us a five-star review on Spotify (: S H O W    N O T E S -Elizabeth’s Instagram: https://instagram.com/e_whale?igshid=YmMyMTA2M2Y= -Our Instagram: https://www.instagram.com/therunningeffect/?hl=en -Liquid IV (USE CODE “THETHERUNNINGEFFECT” to get 25% off): https://www.liquid-iv.com -Stoke Performance Nut Butter (Use Code "THERUNNINGEFFECT" to get 10% off): https://stokeperformance.com/

Many people want to be good at something. Very few put in the work to be good. My guest today on the podcast Wes Shipsey is someone who puts in hours of work each day in order to reach his potential. In his words, “You get out what you put in.” That’s the reason behind his 80-mile weeks and absurd workouts like 20x400 in an average of 61 seconds. Wes also ran his state meet with a fever of 103 degrees. I looked up the definition of dedicated and a picture of Wes came up.  Not only is Wes fast, but very well-spoken. I was very impressed with his in-depth responses to my questions and insight into his career so far. Wes currently attends Central Catholic high school, the Alma Mater of Galen Rupp. Keep your eyes out for Wes in the coming year as he chases after history.  Please like, subscribe, and share with your friends if you enjoyed today’s episode! You can also give us a five-star review on Spotify and support the sponsors who support us Liquid IV & Stoke Performance (:  S H O W   N O T E S  -Wes’s Instagram: https://instagram.com/wes_shipsey?igshid=YmMyMTA2M2Y= -Our Instagram: https://www.instagram.com/therunningeffect/?hl=en -Liquid IV (USE CODE “THETHERUNNINGEFFECT” to get 25% off): https://www.liquid-iv.com -Stoke Performance Nut Butter (Use Code "THERUNNINGEFFECT" to get 10% off): https://stokeperformance.com/

I love every podcast I do, but every now and again one really impacts me. Today’s episode with Hannah Steelman did that. Hannah most recently graduated from the University of North Carolina State and signed her first professional contract with On Running. Aside from her accolades on the track, Hannah is full of wisdom and inspiration on so many topics. In this episode we dive into the importance of being process-oriented, staying focused on yourself, the importance faith has played in Hannah’s running/life, and so many other meaningful subjects! Lastly, we answer your unique listener questions. We talk about Drake, making Gordon Ramsay dinner, and the three things she’ll miss most about her Wolfpack  Hannah is someone who I’m so grateful to have had the privilege of talking to. I sincerely can’t wait to see what she does in this next stage of her life! Please like, subscribe, and share with your friends if you enjoyed today’s episode! You can also give us a five-star review on Spotify and support the sponsors who support us (: S H O W    N O T E S -Emma Coburn Interview: https://youtu.be/p2pzZ_ln9M8 -Our Instagram: https://www.instagram.com/therunningeffect/?hl=en -Liquid IV (USE CODE “THETHERUNNINGEFFECT” to get 25% off): https://www.liquid-iv.com  -Stoke Performance Nut Butter (Use Code "THERUNNINGEFFECT" to get 10% off): https://stokeperformance.com/

Most kids dream of breaking four minutes in the mile. Very few take the steps to realize this goal. Simeon Birnbaum is one of those kids who never thought he could run as fast as he did, but worked his butt off to be in a position to break this huge barrier. All the more impressive is Simeon working through the brutal conditions of South Dakota, consistently battling harsh winds and other conditions every single day.  In this episode, we go through Simeon's start in the sport of running all the way up to his sub-4 race. We discuss many different topics that relate to his career. Lastly, we answer your unique listener questions. I can’t wait to see what the future holds for Simeon. His hard work ethic, determination, and enthusiasm for this sport is inspiring. Please like, subscribe, and share with your friends if you enjoyed today’s episode! You can also give us a five-star review on Spotify and support the sponsors who support us. Use code "THERUNNINGEFFECT" to get discounts on all products from Stoke Performance & Liquid IV (: S H O W   N O T E S -Final Lap of Brooks PR Mile: https://youtu.be/YcWidIymh8k -Our Instagram: https://www.instagram.com/therunningeffect/?hl=en -Liquid IV  (Use Code "THERUNNINGEFFECT" to get 15% off): https://www.liquid-iv.com/ -Stoke Performance Nut Butter (Use Code "THERUNNINGEFFECT" to get 10% off): https://stokeperformance.com/